Teff, also known as dwarf millet, is a power cereal that truly has it all. Teff inspires with valuable ingredients that have multiple positive effects on health.
This is what you should know about teff
Teff, which is also known as dwarf millet, is a power cereal. Teff is on everyone’s lips at the moment, as many people, including celebrities, have discovered the coveted grain, which belongs to the dwarf millet family, for themselves. Teff has particularly small grains: about 150 grains together make up about the size of a grain of wheat. One teff plant produces around 10,000 grains. These are as tiny as poppy seeds. Since peeling the mini-grains would be too tedious, they are always processed whole. Teff products rightly bear the name “whole grain”. Teff originally comes from Ethiopia, where it has been cultivated for more than 5,000 years. Here, the grain has become established primarily because it can survive without much water and direct exposure to sunlight. Teff is extremely undemanding and grows in very wet but also very dry soils, even where nothing else will thrive. A distinction is made between white, red and brown teff. The white variety is the most expensive to grow. However, the red grains are more iron-rich and the brown ones are the most nutritious. In North Africa, the grains and flour from teff have been used for cooking and baking since time immemorial. Teff flour has also long been used in the production of gluten-free pasta, breads and baked goods. Teff is on the one hand relatively tasteless, but still has a slightly nutty aroma. The grain tastes pleasantly sweet. Teff is available throughout the year.
Importance for health
Teff convinces with numerous positive properties. As small as the grains are, they contain many important minerals, especially silicic acid, which plays a crucial role for hair and nails. Teff also has a high iron content, making the grain ideal for vegans and vegetarians in particular. Iron is also important for blood formation and helps with chronic fatigue. Thanks to the high content of iron, calcium and zinc, oxygen can be bound faster, which improves endurance and concentration quite significantly. The contained trace elements and antioxidants support the healing and repair mechanisms in the cells of the body. Thus, for example, there is a protection against infections and malfunctions are regulated to prevent the formation of cancer cells. The fiber content in teff is also remarkably high: just 100 grams cover almost the entire daily requirement of around 30 grams. The minigrain teff is so high-yielding that energy in the form of glucose can be provided for a long time. This prevents cravings, because the blood sugar level remains constant, whereas the situation is different when wheat products are eaten. Since teff does not contain gluten, it is also well tolerated by people who suffer from gluten intolerance. In general, dwarf millet is easy to digest and particularly digestible. Therefore, teff is well suited as a sparing food for a sensitive stomach and intestines. The 100% gluten-free flour made from teff is currently the healthiest available and is ideal for the following people: athletes, diabetics, vegans, vegetarians as well as people suffering from gluten intolerance. Teff is said to have a preventive effect against diabetes due to the composition of its nutrients. Of course, people who have no medical conditions may also use this healthy flour. The body will thank the consumption of teff with more energy as well as better blood values.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 367 | Fat content 2.4 g |
| Sodium 12 mg |
|
| Potassium 427 mg | Carbohydrates 73 g |
| Dietary fiber 8 g | Protein 13 g |
What makes teff so healthy are its valuable ingredients. It contains much
Iron and compared to other cereals also a higher content of potassium, calcium and other essential minerals. The composition of amino acids in teff is also outstanding. It is even higher than the value of chicken protein. Due to the protein composition, all minerals, especially iron, are optimally available. Equally remarkable is the high lysine content.The excellent combination of calcium and lysine is vital in many ways, for example, for the growth, development and regeneration of muscle tissue, bones and tendons. The leucine contained in teff supports the burning of fat and prevents muscle atrophy.
Intolerances and allergies
If teff is to be prepared raw, for example for a salad, it is important that the grain is well soaked in advance, covered with water. This swells it and makes it easier to digest. In addition, the teff grains must be rinsed thoroughly with hot water before cooking, because the fatty acids that come out when the teff is husked can cause a slightly bitter taste. Otherwise, teff is generally well tolerated. In addition, it is gluten-free and therefore very suitable for allergy sufferers who react to gluten.
Shopping and kitchen tips
Teff is available in several varieties, such as whole grains, flakes and flour. It can be purchased at health food stores, health food stores, some drug stores, and online. In terms of storage, teff, like all grains, prefers it cool and dry. Products made from teff should always be stored in airtight packaging, such as a can or screw-top jar. As for preparation, cooking teff is quick, as the grain is cooked in as little as 15 minutes. Thoroughly rinsing the teff grains with hot water in a sieve washes out the bitter substances contained in teff.
Preparation tips
The uses of the power grain teff are very versatile. As a whole grain, it is very suitable for numerous sweet and savory dishes, for example, for a porridge, casseroles, flummery, soups and roasts, but teff can also be used to bind sauces. In Ethiopia, the flour ground from teff serves as an ideal base for the soft flatbread known as “injera”. It is prepared in a pan. Teff flour can, of course, also be used to make other bread. Furthermore, it is suitable for baking cakes, cookies, pastries, pancakes and pizza dough. Although the flour from teff does not contain gluten, the doughs succeed with it well and stable. Teff flakes add a good variety to the morning cereal. They can also be used for baking or for thickening sauces and soups. In fact, there are almost no limits to the uses of teff. It tastes great and can be transformed into numerous different delicacies. In cooking and baking, teff can be used just like ordinary wheat flour.
