TargetWoman - Portal for Women
TargetWoman - Portal for Woman

Teff Nutrition

TargetWoman is a portal dedicated to Women - Articles of lasting value from Hair styles to liposuction, from working women to fashion jewellery and a handpicked listing of sites of importance to women.
Search from our Articles

Print   Book mark this   Read this later   Send this   Browse by Topic  

Teff, indigenous to Ethiopian highlands, is highly nutritious wholegrain that is quickly gaining popularity. On account of its high protein content, this ancient grain has come in for considerable attention. Small as a poppy seed with a nutty, grainy taste, Teff is one of the world's smallest grains. Teff is derived from 'Teffa' an Amharic word for 'lost'. The grain is so small that once dropped it is likely to be lost. Nearly Three thousand grains of Teff weigh one gram! Teff grains can grow in the harshest of conditions; from sea level to even 3000 meters altitude.


In Ethiopia, Teff is essentially used for making injera, traditional flat bread made with fermented teff flour. Interestingly, Ethiopians use injera as an edible serving plate on which delicious stews and vegetables are served. Teff is also used to produce alcoholic beverages such as tell and katikala. Teff, Eragrostis teffin Latin is a grass unique to Ethiopia in that it was not cultivated anywhere else in the world till a few years ago. As it is so tiny, it is labor intensive to harvest and process in its native place.


Teff nutritive value

Teff is an excellent source of protein and fiber. A quarter-cup of uncooked Teff offers 7 grams of protein, 4 grams of dietary fiber, 25 % of our daily recommended magnesium, 20 % of daily recommended iron and 10% of your daily calcium with good amount of Vitamin B6 and zinc.

To put it in the right perspective, Teff contains 11 % protein, 80 % complex carbohydrates and 3 % fat. It is also an excellent source of iron, potassium and other essential minerals. Teff contains high amounts of amino acids, especially lysine which is not commonly found in grains. Teff is high in calcium (one cup contains 12% of daily recommended value.) and a good source of vitamin C. It is also gluten free and can be a great option for those who are gluten sensitive or suffering from celiac disease.


Teff contains generous amount of high resistance starch which is useful in preventing colon cancer. This type of starch does not get digested easily in the small intestine but further goes to the large intestine and gets processed there slowly. This process discourages the harmful bacteria from thriving on the large intestine and is ideal for maintaining colon health.

Teff is very rich in dietary fiber, thereby aiding blood-sugar management and weight control. If we look at its composition, it contains 11% protein, 80% complex carbohydrate and 3% fat, making it ideal for weight watchers. Teff is also low in sodium and we all know that low sodium levels are good for our hearts.


Cooking Teff

Teff is highly versatile and can be incorporated into various recipes effortlessly. It is also quick to cook and is an ideal choice for people on the go. Teff can be cooked on its own or combined with other grains and vegetables. Teff is consumed either as a grain or as flour.

It acts as a healthy binder for soups, stews and gravies. Its mild and nutty taste makes it a good alternative to add to breads, biscuits, cookies, cakes, stir fry dishes, casseroles, soups, stews, and puddings. Traditionally Teff is fermented slightly before use. A fermented teff offers optimum nutrition when compared to the plain cooked teff. However fermentation lends a sour taste to teff. Today teff is used in recipes beyond the traditional. Teff waffles, wraps and bakes are available.


Teff Recipes



Injera - Ethiopian Pan cake like Flat bread

3 cup Teff flour

4 cup warm water

Salt as per taste

Oil as needed

Mix the teff flour with water in a tall narrow vessel. Tie a white cotton cloth in the neck and leave this to ferment in a warm room (temperature around 25 - 35 degree C) for about 3 days.
Add salt as per your taste. Set a large wide (around 20 inch diameter) iron skillet on the stove in high heat. Spray oil on the surface. Apply the batter (should be of thin consistency) across the surface and spread evenly. Cook until it forms bubbles on the surface. Remove the Injera with a flat spoon. Serve with Stews.

Injera is akin to Asian South Indian Dosa which is made of rice flour. Dosas are served with Sambar, a kind of lentil stew.



Teff porridge

Teff porridge is a simple and basic version of cooking the grain.

3 cups water

1 cup Teff

Salt to taste

Dry roast one cup of teff in a pan for five minutes. Combine the roasted teff with three cups of water in a pot. Boil the mixture on a low heat for about 20 minutes stirring it occasionally. Add a pinch of cinnamon to the porridge. Switch off the flame once the water is completely absorbed. Now it is ready to be eaten.

Porridge can be made even more nutritious by adding few nuts and fruits. Apple and dates make an interesting combination to be added to the porridge.



Teff Pancakes


2 cups of brown teff flour

2 teaspoons baking powder 3/4 teaspoon

baking soda 1/2 teaspoon

sea salt 1 tablespoon

cinnamon 2 cups

soy milk 1/2 cup

apple sauce

2 large eggs

3 tablespoons oil

2 tablespoons maple syrup

1 tablespoon honey


Heat a medium sized skillet over moderate heat. Take a large bowl and mix the teff flour with salt, baking powder, baking soda and cinnamon. Take another bowl and whisk the eggs in it. Slowly add soy milk, apple sauce, maple syrup and honey to the whisked egg. Now add all the dry ingredients to the egg mixture to make a smooth batter.

Grease the heated skillet with one teaspoon oil and pour one scoop of batter. Cook for 2 minutes on one side, then turn the pancake and cook for one more minute on the other side. Apply little oil on the other side too. Take it off the skillet when golden brown. Drizzle maple syrup over the pancake.



Fruity Muffins with teff


1 cup teff flour

1/2 cup brown rice

flour 11/2 tsps

Baking powder 1/2 tsp

Cinnamon powder One pinch

Nutmeg powder 1/4 tsp

Salt

2 large eggs

1/3 cup olive oil

2/3 cup milk

1/2 cup blueberries

1 cup shredded apple

1/2 cup mixed nuts chopped

1/2 cup raisins


Pre-heat the oven to 400 degrees Fahrenheit. Dust and coat a muffin tin. Combine the flour with cinnamon powder, nutmeg powder, baking powder and salt. In a second bowl whisk the eggs and mix milk, olive oil. Add chopped and shredded apple and blue berries to the mixture. Now add all the dry ingredients into this mixture along with the nuts and whisk it well. Pour the mixture into the muffin tins and bake them in an oven for 30 minutes.

More on Food Topics Regional Cuisine Food and Nutrition Facts - Regional cuisines, food facts and gourmet meals ...
Chamomile - Gentle apple-like aroma ...
Parsnip Soup - Traditional American Soup ...
Dim Sum - Bite-sized morsels ...
Gazpacho Soup - Chilled soup ...
Whole Grain Cereal - Powerhouses of fiber ...
Jicama Nutrition - Replace your potatoes ...
Bok Choy Stir Fry - Chinese cabbage ...
Chia Seeds Benefits - Rival to flax seed ...
Teff Nutrition - Tiny powerhouse ...
Kaniwa - Next super food ...
Flax Seed - Rich in omega 3 fatty acids and lignans ...
Wheatgrass Benefits - Power-packed green gold ...
Kelp Benefits - Iodine-rich seaweed ...
Types of Chili Peppers - Turn the heat on ....
Medicinal Benefits of Pomegranate - Health-packed juicy seeds ...
Arugula Leaves - Rocket Salad leaves ...
Pitaya Fruit - Mild and flavorful ...
Benefits of Celery - Crunchy garnish or dieter's delight ...
Leek - Asparagus for the Poor Man ...
Asparagus Benefits - Bright green stalks ...
Oyster Stew - aphrodisiacs and prime health food ...
Oyster Mushroom - Unusual mushroom recipe ...
Lupin Beans - Nutrition packed ...
Quinoa - Wonder grain ...
Freekeh - Young green wheat ...
Extra Virgin Olive Oil - Rich source of monounsaturated fats ...
Dill Pickle - Served with deli sandwiches ...
Sauerkraut - Sour cabbage ...
Fat Burning Foods - Bust the fat ...
Nutrition Chart - Understand nutritional requirements ...
Food Combining - Key to wholesome nutrition ...
Calorie Counter - Counting calories ...
Non Alcoholic Beverage - Party time ...
Punch Recipes - Fun drink for parties ...
Food Label Nutrition - Understanding nutritional data ...
Homemade Sausages - Meat Lover's delight ...
Cooking Steak - The perfect steak ...
Eating on a Budget - Eat right, eat smart ...
Budget Friendly Recipes - Easy on the pocket ...

Quick Recipes Quick Recipes Healthy Packed Lunch - Lunch on the go ...
Overnight Oats Recipes - Easy tasty healthy mornings ...
Eggplant Casserole - Grill, bake or stuff it ...
Brunch Recipes - In-between meal ...
Burrito Recipes - Folded delights ...
Muffin Recipes - Lunch box treat ...
Cupcake Frosting - Little baked treats ...
Apple Crisp - Warm and crumbly ...
Stir Fry Cooking - Retain the color and aroma ...
Seafood Salad Recipe - Work with a variety of herbs, dressings and seasonings ...
Cooking Corn on the Cob - Retain the milky moisture ...
Finger Food Recipe - Bite sized snacks ...
Sandwich Recipe - Quick, simple and wholesome ...
Bread Stuffing Recipes - Ready to stuff ...
Easy Chili Recipes - Rev up your metabolism ...
Picnic Recipes - Easy to make and easy to pack ...
Edible Mushroom Recipes - Mushrooming recipes ...
Mushroom Soup Recipes - Rejuvenating Soups ...
Dip Recipe - Wonderful with snacks ...
Tapas Recipe - Spanish appetizers ...
Corned Beef Recipe - Cured meat ...
Canned Salmon Recipe - Whip up great meals ...
Tilapia Recipes - No saturated fat, no cholesterol...
Crumb Cake - Moist and tender ...
Flourless Chocolate Cake - Gluten-free cakes ...

Regional Food Asian Cuisine Lasagna Recipe - Delicious layers of cheese, sauce, herbs ...
Peruvian Ceviche - Fresh raw fish dish ...
Chinese Food Recipe - Different Chinese cooking styles, mouthwatering recipes and more ...
Vietnamese Food Recipe - Rice cakes, fish sauce, crunchy vegetables ...
Malaysian Food - Wafting aroma of Meat Satay on a bed of rice ...
Korean Food Recipe - Kimchi flavors ...
Indian Curry Recipe - Fiery, spicy, tangy ...
Edible Rice Paper - Unique authentic taste ...
Mexican Food Recipe - Read up on spicy salsa and mexican herbs ...
Quesadilla - Cheese tortilla ...
Guacamole Dip - Avocado-based relish dip ...
Italian Food Recipe - Cheese, olive oil and salads ...
Spanish Food Recipe - Saffron flavored rice with meat or seafood ...
Kosher Food - It is all about Jewish set of rules ...
Falafel Recipe - Israeli hamburger ...
Tandoori Chicken - Marinated and grilled ...
Noodles - Stir fried or steamed ...
Canape - Delicious, attractive snack ...
Couscous - Serve with stew or curry ...
Meatloaf - Seasoned meat dish ...
Chowder - Thick, steaming broth ...
Gumbo Recipe - Spicy Louisiana soup ...
Crockpot Recipes - Cooking in a pot ...
Moroccan Food - Rich intense tastes ...

Healthy Food
Pre Workout Snack - Fuel up for workout ...
Matcha Tea - Greenest Antioxidant ...
Simple food Swaps to Lose Weight - Swap to healthy eating ...
Foods to Beat Stress - Heap calm on your plate ...
Foods to beat Insomnia - To help you doze ...
Bone Density Foods - Preserve bone mass ...
Prebiotic Foods - Delicate combination of good and bad bacteria ...
Kefir Grains - Natural probiotic beverage ...
Agave Nectar - Delicious and healthy sweetener ...
Spicy Trail Mix - Nutrition on the go ...
Pesto Sauce - Summer pasta sauce ...
Homemade Hummus - Spread on good health
Crab Cake Sauce - Delicate crab meat
Bamboo Shoots Nutrition - Fiber and nutrients ...
Lemon Grass Plant - Tangy lemony aroma ...
Butter Beans Recipes - Nutrition in a bean...
Loose Green Tea - Good health in a teacup ...
Seaweed Nutrition - Outstanding nutritional profile ...
Healthy Food - An overview of healthy food options for our body requirements ...
Low Fat Granola Bar - Meal on the go ...
Steel Cut Oatmeal - Nutritional powerhouse ...
Fruit Pizza - Fruits on a crust ...
Pizza Toppings - Top up the cheese ...
Green Smoothie - Power packed drink ...
Healthy Meal Planning - Add the health factor ...
Delicious Mealtime Recipes - Ideas you can use ...
Heart Healthy Fats - Blast that fat ...
Healthy Heart Recipe - Heart friendly dishes ...
Healthy Dinner Recipe - Enjoyable and wholesome mealtimes ...
Healthy Dessert Recipe - Indulge your sweet tooth sans the guilt ...
Healthy Fast Food - Make healthy choices ...
Healthy Kid Recipe - Balancing the meals ...
Probiotic Food - For life ...
Diabetic Friendly Foods - Low Glycemic foods ...
Fruit Salad Recipe - The flavor of fresh crunchy fruits and heavenly dressings ...
Bread Pudding - Simple and tasty ...
Tofu Recipe - Packed with the goodness of soy protein ...
Oat Bran - Natural healthy food ...
Broccoli Salad - Dark green florets bursting with anti-carcinogenic properties ...
Avocado Recipe - Large central seed and a paper-thin skin ...
Iron Rich Food - Vitamin C aids better absorption of iron ...
Brain Foods - Enhance brain function ...
Antioxidant Food - Prunes, broccoli, tomatoes ...
Natural Diuretic - Flush out toxins ...
Low Fat Cooking Tips - Low on fat, great on health and taste ...
Rice Pilaf Recipe - Rice and condiments ...
Low fat Chicken Recipe - Watch your waistline ...

Food Tips Art of Cooking
Steak Marinade Recipe - Makes grilling flavorful ...
Sous Vide Cooking Technique - Cook in Vacuum ...
Natural Sugar Substitute - Added sweetner ...
Stevia Sugar Substitute - Sugar substitute in cooking ...
Sunflower Seeds Nutrition - Summer icon ...
Bouquet Garni - Bagful of flavor ...
Cake Decorating Tips - Sugar craft ...
High Satiety Foods - Feeling of fullness ...
Thanksgiving Dinner - Stuffed turkey with golden brown gravy ...
Safe Food Storage - Fresh, nutritious, clean food ...
Frozen Food Storage Tips - Freeze it right ...
Cold Storage Food Tips - Cold and safe ...
Leftover Recipe - Waste not the leftovers ...
Food Pyramid - An informative guide about essential food groups and healthy food habits ...
Dairy Free Food - Sans dairy products ...
Microwave Cooking - Defrosting, heating and whipping up tasty meals ...
Food Intolerance - One man's meat, another man's poison ...
Homemade Ice Cream - Conjure up a delight at home ...
Apple Cider Vinegar - An apple a day ...
Benefits of Honey - Healthy replacement for sugar ...
Beverage Cooler - Cool drink on a sunny day out ...

Food Allergy
Food Poisoning Symptom - Poor sanitation, unhygienic food handling and improper preservation and packaging of food ...
Food Allergy Symptom - Do not underestimate any food allergy symptom ...
Food Addiction - Compulsive overeating ...
Teff Nutrition

RSS feed on Food Topics
Teff Nutrition