by Betsy Naselli
Wheat is a wonderful, useful and versatile grain we all tend to consume way too much of. Toast, bagels or muffins for breakfast; sandwiches for lunch; crackers and pretzels for snacking and pasta with bread at dinner. Even if you are not gluten intolerant or gluten sensitive, it is good to introduce some of the other grains—which tend to have a higher nutrient profile, to boot—into your diet.
Teff is one of those ancient grains that has so much to offer. Teff is native to Ethiopia where it accounts for one quarter of the total cereal production. Not a newcomer, it is believed that teff originated in Ethiopia between 4000 BC and 1000 BC. Although it has been used in Northeast Africa for centuries, teff only became known in other parts of the world in the late 20th century when farmers began to cultivate it in Australia and
the Central United States.
Packed with nutrition; it is higher in protein than wheat and has a high concentration of a wide variety of nutrients, including calcium, thiamine and iron. The iron from teff is easily absorbed by the body. Since the grains are so small, the bulk of the grain is germ and bran. It is very high in fiber and is thought to benefit people with diabetes, as it helps control blood sugar levels. Teff contains no gluten, which makes it a suitable grain for celiacs or people with wheat sensitivities. Due to its nutritional content and energy enhancing properties, it has also gained favor with athletes.
A cup of cooked teff contains 387 mg. of calcium, which is 40% of the U.S. recommended daily allowance.
Teff has twice as much iron as both wheat and barley.
The recipes below use teff flour. I keep the injera batter in the refrigerator and just make the flatbreads as I want them. They are fantastic filled with steamed or roasted seasonal vegetables and a gravy, either the one I am giving you here, or one of your own favorites. I think teff has a chocolate-y flavor, so I also use these as dessert crepes with fruit fillings and cashew creme.
Gluten-Free Injera
(from Artisan Pizza and Flatbread in Five Minutes a Day)
Injera is a traditional Ethiopian flatbread made with teff flour; when being mixed, its consistency resembles a pancake batter rather than a bread dough. It is cooked in a pan on the stove like a crepe.
2C lukewarm water
2t granulated yeast
1-11/2 t salt
2C teff flour
1. Mix the yeast and salt with the water in a bowl.
2. Mix in the flour, using a spoon. The batter is more like a batter so it will be very loose.
3. Cover (not airtight) and allow to rest at room temperature until the dough rises and collapses, approximately two hours.
4. The dough can be used immediately after its initial rise, though its distinct sour flavor will be more developed in 3 to 5 days. The longer you let it sit, the stronger the flavor. Refrigerate it in a lidded (not airtight) container and use over the next 14 days.
5. Cook the injera in a well seasoned crepe pan or non-stick skillet. Coat the surface with oil and heat to
medium. Pour a thin layer of the injera dough in the pan and swirl it around to coat. It will look like a
thick crepe. Once the top of the dough is set, about 2 minutes, carefully flip it and cook on the other
side for another minute.
Makes about 12 6-inch flatbreads
Savory Gravy
(from Skinny Bitch Ultimate Everyday Cookbook)
2T grapeseed oil
1/2 yellow onion, diced
pinch of salt
1t dried sage
1t dried thyme
1t pepper
4C vegetable stock, divided
1T balsamic vinegar
1/2C unbleached all purpose flour,
or more as needed
1/2C nutritional yeast
2T white miso
pinch of salt
chopped fresh parsley for garnish
Heat the oil in a medium saucepan and add the onion and a pinch of salt. Saute over medium high heat until translucent about 2 minutes. Add the sage, thyme and pepper and saute two minutes.
Add two cups of the stock and the vinegar. Slowly add in the flour and nutritional yeast, stirring constantly with a whisk to prevent lumping. Dissolve the miso in 1/2 cup of the stock. Add the remaining stock and the stock with the miso to the saucepan while continuing to cook. Reduce heat and simmer until the gravy thickens. Season with a pinch of salt, as needed. Add more flour gradually, if needed, to get the desired thickness. Stir in parsley just before serving.
Teff Peanut Butter Chocolate Chip Cookies
1-11/2 C teff flour (preferably ivory)
1/4 t sea salt
1 t baking soda
1C chunky 100% peanut butter
1C maple syrup
1/2 C semisweet dark chocolate
chips
Preheat oven to 350°F.
Combine all dry ingredients in one bowl and all wet ingredients in another. Pour wet ingredients over dry and blend until just combined—do not over mix. Fold in chocolate chips.
Line cookie sheet with parchment paper. Drop batter by heaping teaspoons onto cookie sheet. Leave cookies free-form or press down in crisscross pattern with tines of fork. Place in oven and bake 13 minutes or until lightly browned. The key to these cookies is not to over bake them! Remove from oven and place directly on wire rack to cool.
Makes 20 cookies
Betsy Naselli owns The Holistic Lifestyle Company in the Syracuse area. www.TheHolisticLifestyleCompany.com
The Atlantic Chapter encourages you to move toward a plant-based diet to protect the environment, human health and wildlife, and to make
better use of natural resources. To learn more and receive more recipes, contact the Biodiversity/ Vegetarian Outreach Committee at
LDESTEFANO3@twcny.rr.com, (315) 488-2140 ,5031 Onondaga Rd., Syracuse, NY 13215-1403 or visit the Biodiversity/Vegetarian Outreach Page