Teff leads all the grains – by a wide margin – in its calcium content, with a cup of cooked teff offering 123 mg, about the same amount of calcium as in a half-cup of cooked spinach. It’s also an excellent source of vitamin C, a nutrient not commonly found in grains.

Teff was long believed to be high in iron, but more recent tests have shown that its iron content comes from soil mixed with the grain after it’s been threshed on the ground – the grain itself is not unusually high in iron.

Teff is, however, high in resistant starch, a newly-discovered type of dietary fiber that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavor, teff is a healthy and versatile ingredient for many gluten-free products.

Since teff’s bran and germ make up a large percentage of the tiny grain, and it’s too small to process, teff is always eaten in its whole form. It’s been estimated that Ethiopians get about two-thirds of their dietary protein from teff.  Many of Ethiopia’s famed long-distance runners attribute their energy and health to teff.

How Is Teff Flour and Grain Used?

Teff Flour:

The teff grain is ground into flour and can be used as a substitute in most baking for all or part of the wheat flour.

Teff would not work well on its own in baking that depends on gluten for its structure (such as yeast-risen bread).

In Ethiopia, teff is fermented and used to make injera, a traditional sourdough-type flatbread.

How to cook with Teff Flour: The properties are somewhat different than wheat flour (no gluten) so start off start off by substituting about 25% of the wheat flour in a recipe with teff flour.

Teff Grain:

Uncooked teff grains can be used in cooking and baking in place of other types of small grains, nuts or seeds.

Because of its small size, make sure to use a smaller amount of teff when substituting. For example, use 1/2 cup of teff grain for 1 cup of sesame seeds.

Teff can also be used as a thickener in soups, gravies and stews.

Teff is often cooked as a porridge and when cooked, its stickiness allows it to easily be formed into cakes (polenta-like).

How to cook with Teff Grains: Place 1/2 cup teff grains, 2 cups water, and 1/4 teaspoon of salt in a saucepan. Bring to a boil, reduce the heat and simmer for about 15-20 minutes or until water is absorbed. Remove it from the heat and let it stand for about five minutes. Season with butter, salt and herbs or a sweetener such as maple syrup.

Teff Trivia:

Teff is one of the smallest grains in the world. It measures 1/32 of an inch in diameter.

The name, “teff” is derived from the *Amharic “teffa” which translates as lost. Due to its tiny size, teff can easily be lost if dropped!
*Semitic language spoken in North Central Ethiopia

150 teff grains are equal in size to one kernel of wheat.

Teff is also called lovegrass or bunchgrass. Eragrostis tef (one variety of teff) is derived from the Greek eros (love) and grostis (grass).

In Ethiopia, teff is grown as forage for cattle and also used in adobe construction.

Teff is used to make home brewed alcohol.

1 pound of teff can produce up to 1 ton of grain in as little as 12 weeks.

3000 grains of teff weighs only 1 gram.

Blueberry Lemon Bread with Teff Flour

Here is a recipe for a blueberry lemon loaf that I made using a combination of wheat and Teff flour. Not exactly low fat or low sugar, but a nice treat with a bit of a nutrition boost from the addition of Teff flour. I have only been able to find dark Teff flour so that is what I used here and the loaf was moist and delicious.

Ingredients:

1/2 cup softened butter
1 cup granulated sugar
2 eggs
1 cup all-purpose flour
1/2 cup Teff flour
1/3 teaspoon salt
1 teaspoon baking powder
Grated rind (zest) of one lemon
1/2 cup milk
1 cup blueberries (fresh or frozen)

Topping:
1/4 cup granulated sugar
Juice from one lemon

Preparation:

Preheat oven to 350°. Lightly grease one (1) loaf pan.

In a large bowl, cream butter and then add sugar, a little bit at a time. Beat in the eggs.

In another bowl, combine and sift together the all-purpose flour, Teff flour, salt, and baking powder. Mix in the grated lemon rind (zest). Add the flour mixture alternately with milk to the butter mixture. Gently fold in the blueberries.

Bake in preheat oven for approximately 1 hour. Remove from oven and allow to cool for a few minutes; then remove from pan.

In a small bowl, combine sugar and lemon juice for the topping. Spoon the sugar mixture over the warm loaf.