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If you haven't already heard of teff, you soon will. No bigger than a poppyseed, this superfine, nutty-flavoured grain is so nutrient-rich, health expertsare calling it the next superfood.
But teff's nutritional benefits are nothing new to Ethiopians. For thousands ofyears, the gluten-free wholegrain has been used to make their traditionalinjera, a fermented, sponge-like flatbread topped with a variety of stews anddips and eaten with an almost religious devotion.
Teff is one of the most nutritious grains, according to Charmain Tan, aregistered dietitian at Seventeen Nutrition Consultants. "It is rich in dietaryfibre, calcium and iron, high in protein, and a great combination of essentialamino acids. It is also gluten-free, which makes it suitable for those who havecoeliac disease or are gluten intolerant," she says.
Teff is also good news for diabetics -the grain has a relatively lowglycaemic index, meaning that itreleases sugar very slowly into the
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PUBLISHED : Monday, 08 June, 2015, 6:07amUPDATED : Tuesday, 09 June, 2015, 1:30pm
Sasha [email protected]
Teff the new superfood grain - just don't call itthe new quinoa
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Helina Tesega of Eat Ethio. Photo: PaulYeung
Teff is also known as Williamslovegrass. Photo: Corbis
bloodstream, preventing your sugarlevels from spiking and crashing. It ishigh in resistant starch, so it is usefulfor blood-sugar management, weightcontrol, and colon health.
But don't call it the new quinoa, saysHelina Tesega, founder of pop-upkitchen Eat Ethio, which introducedEthiopian cuisine to Hong Kong.
While she is happy that the soaring popularity of teff has drawn attention toEthiopian cuisine, she is concerned that an increased demand of the grainwill drive up its prices and make it difficult to afford for her fellow Ethiopiansback home. This is worrying, considering that teff is a staple in that part ofthe world.
Bolivians and Peruvians suffered in the recent quinoa boom - their nativegrain became so expensive many locals were unable to afford it.
"To us Ethiopians, teff is a staple grain used to make our traditional bread,injera. We love it because it is a part of our culture and not so much becauseit is a superfood, even though we know it's healthy."
Teff is a species of lovegrass native to the highlands of Ethiopia and Eritreain the Horn of Africa. It can thrive in difficult conditions, in areas that are dryand mountainous, as well as in lowlands and wetlands.
Teff is fast growing, requiring just 36 hours to sprout and 12 weeks toproduce - the shortest time for any grain. And, while 45kg of wheat grains isneeded to sow one acre (0.4 hectares) with the crop, it takes just 453 gramsof teff grains to grow an acre of teff. It also cooks quickly, so requires lessfuel to prepare.
Ethiopia produces most of the world'steff. However, in a bid to stem risingprices of the grain and meet growingwithin Ethiopia, the government haslimited exports of teff. Today, theresilient crop is also grown incountries such as the US, Spain,Germany and Australia.
Until just a few years ago, teff wasrelatively unheard of outsideEthiopia. Then "superfood grains"such as quinoa, millet, buckwheatand chia seeds became all the rageamong health experts, celebrity chefs
and celebrities, and soon teff was added to the list and embraced by thosewho were looking for ways to eat better.
The growing popularity of Ethiopian food in the US, Europe and Australia hasalso helped spread awareness of this ancient super grain.
According to Tan, one serving of dry teff (a quarter-cup) offers seven gramsof protein, four grams of dietary fibre, 25 per cent of recommended dailymagnesium, 20 per cent of daily iron and 10 per cent of daily calcium. Milled
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into flour, a serving of teff flour (40 grams) yields 150 calories, five grams ofdietary fibre, five grams of protein, 60mg of calcium, and 2.7 grams of iron.
Teff comes in a variety of colours, from white to dark brown. The lightervarieties have the mildest flavour, while the dark, reddish-brown types havean earthier taste.
Another reason teff is so loved: it is extremely versatile and can be cookedand eaten in a number of ways - whole, steamed, boiled or baked.
Health coach Kanchan Panjabi, from local wellness company Living Alive,says teff is an excellent substitute for rice. Simply cook it the way you wouldrice and serve with your favourite side dishes.
If you want a consistency that is more like porridge, Tan suggests cookingone cup of teff grains in three cups of water until the mixture is creamy. Whenmaking a meat or vegetable stew, adding a handful of teff grains can helpthicken up the mixture.
"The possibilities with this wonderful grain are endless and limited only byyour imagination," says Tan.
RECIPE FOR TEFF COOKIESLooking for a healthy and delicious snack? These are the perfectcombination of nutrition, flavour and crunch. This recipe is by KanchanPanjabi from Living Alive.
Ingredients
¼ cup almond butter (or any other nut butter)
1 cup unrefined peanut butter
½ cup olive oil or coconut oil
1 egg (or alternative)
½ cup honey (or any other sweetener such as agave nectar)
1 tsp vanilla extract
1½ cups teff flour
A pinch of pink salt
1. Preheat the oven to 180 degrees Celsius. Line a tray with baking paper.
2. Mix the nut butters, oil, egg, honey and vanilla extract by hand or in a foodprocessor.
3. Add the teff flour and salt.
4. Roll pieces of the dough into balls and place on the lined tray.
5. Flatten the balls with a fork.
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6. Bake for 12 to 15 minutes, or until done.
Where to buy teff flour
iherb.com
organicbliss.com.hk
fishpond.com.hk
This article appeared in the South China Morning Post print edition as Geton the grass
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