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What You Need To Know About Teff: The Gluten-Free Grain Of The Future!

Shirley Plant
March 27, 2013
Shirley Plant
Written by
March 27, 2013

Have you ever seen teff? One of the smallest grains in the world, teff is a gluten-free food that's been around for over 4,000 years. It's native to Ethiopia, and available in both light and dark varieties. 

Health benefits 

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Teff is a good source of iron, calcium, protein, fiber, and B vitamins. It's gluten free, so Celiacs can rest easy with teff. It's also great food source for diabetics as it helps control blood sugar levels.

Where to find it

Teff grain and flour can be found at your local health food store. Like other grains, it should be stored in a cool, dark place or in the refrigerator or freezer.

If you've ever been to an Ethiopian restaurants, you may have seen a type of bread called enjera, which resembles a tortilla. That's typically made with teff.

How to cook teff

When cooking teff, add half a cup of teff grain to 2 cups of water with a pinch of salt. Bring to a boil and simmer in a covered pot for 15 to 20 minutes or until water is absorbed.

Stir and let stand uncovered for 5 minutes.

I sometimes cook teff as a breakfast cereal, but its lovely nutty taste makes it great for baking cookies, muffins or pancakes.

Try these delicious teff peanut butter cookies

  • 1 ½ cup teff flour (375 ml)
  • ¼ cup maple syrup (50 ml)
  • ¼ cup apple butter (50 ml)
  • 1 egg
  • ½ cup safflower oil (125 ml)
  • 1 tsp vanilla extract
  • 1 cup crunchy peanut butter, cashew butter or almond butter (250 ml)
  • ¼ tsp sea salt (1 ml)

Mix nut butter, oil, egg, apple butter, maple syrup and vanilla in a food processor. Do not overmix. Then add teff flour and salt. Roll into balls and place on a cookie sheet. Flatten with a wet fork.

Bake 350F for 10 to 15 minutes.

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Shirley Plant
Shirley Plant

Shirley is the author of Finally... Food I Can Eat, a dietary guide and cookbook for people with multiple food allergies. As a nutritionist she enjoys helping people to plan healthy menu plans within the confines of food allergies and dietary restrictions.