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The properties of teff (Abyssinian love) should be appreciated especially by people struggling with celiac disease, gluten allergy or gluten intolerance. Teff is a gluten-free grain. In addition, Abyssinian grass has found a wide use in the kitchen - the flour obtained from it can be the basis of bread, cakes, pastries, gruel, etc. Check what other properties teff has and try the recipe for pancake-bread made of this cereal.
Teff,otherwiseAbyssinian loveor Abyssinian grass, is a grain that from at least 4.5 thousand years is used inAfrican cuisine, where it is the basis of nutrition. In Ethiopia, it is considered a valuable reserve during hunger, which can be stored for many years, because teff is very durable. According to some experts, the development of civilization in Ethiopia, which is several thousand years old, and the maintenance of the good he alth condition of the nation, despite hostile invasions and difficult climatic conditions, guaranteed the favorite local grain - teff .¹ In Europe, teff is used primarily in the diet of people suffering from celiac disease. , those who are allergic to gluten and those who do not tolerate this protein. However, teff also has otherproperties.
Teff is a gluten-free grain
According to specialists, regular consumption of teff by people suffering from celiac disease reduces the symptoms of the disease. The same applies to gluten allergies and gluten intolerances. In addition, teff is perfect for preparing everyday meals - teff flour can replace wheat flour (e.g. for baking bread), and whole grain cereals, which is why it is more and more often a supplement to a gluten-free diet.
Worth knowingTeff - nutritional value of cooked Abyssinian sweetmeat in 100 g (raw / cooked)Energy value - 367/101 kcal Total protein - 13.30 / 3.87 g Fat - 2.38 / 0.65 g Carbohydrates - 73.13 / 19.86 g Fiber - 8.0 / 2.8 gVitamins
Thiamine - 0.390 / 0.183 mg Riboflavin - 0.270 / 0.033 mg Niacin - 3.363 / 0.909 mg Vitamin B6 - 0.482 / 0.097 mg Folic acid - 0/18 μg Vitamin A - 9 IU Vitamin E - 0.08 mg Vitamin K - 1.9 μg
Minerals
Calcium - 180/49 mg Iron - 7.63 / 2.05 mg Magnesium - 184/50 mg Phosphorus -429/120 mg Potassium - 427/107 mg Sodium - 12/8 mg Zinc - 3.63 / 1.11 mg Data source: USDA National Nutrient Database for Standard Reference
Teff - other he alth properties
Teff grains are an excellent source of folic acid, which is responsible for the proper functioning of the nervous system and the he alth of a pregnant mother and her baby. However, the real treasury of this vitamin is bread based on teff flour, necessarily sourdough. Sourdough bread grows in the process of fermentation of the dough by lactic acid bacteria. During lactic fermentation, the content of folic acid and B vitamins in bread increases.
Besides, in teff you can find calcium, iron, magnesium, as well as antioxidants and dietary fiber. According to the researchers, the very rare occurrence of anemia, osteoporosis and diabetes in Ethiopians is related to the frequent consumption of teff, which is characterized by a high content of iron and calcium. - high lysine content. These proteins belong to the group of essential amino acids that are not synthesized in the human body and must be supplied with food. They play very important functions in the body, including they support the building of strong bones, protect the liver, and can prevent atherosclerosis. In Ethiopia, it is believed that the amino acids provided by one pancake-bread (a traditional Ethiopian dish, called injera) make it possible to survive without other protein-containing foods .¹
Teff - use in the kitchen
There are several varieties of teff - white, red, brown. The last two are mainly used in the kitchen. The white variety is less often used because it is more expensive. The lighter varieties are characterized by a dominant chestnut flavor, while the darker ones are milder, nutty. The teff grains are ground into whole flour so there is no loss of nutrients.
ImportantTeff has a long shelf life and can be cooked quickly
Teff grain and flour have a longer shelf life than other grains and flours, because the fat in Abyssinian love is less prone to rancidity. Teff preparations can be stored in the refrigerator (up to 6 months) or in the freezer (up to 12 months). In addition to durability, the advantage of teff is also the cooking speed - approx. 10-20 minutes. For comparison, boil wild and brown rice for 40-60 minutes, sorghum 30-45 minutes and millet 20-40 minutes.
In Ethiopia and Eritrea, teff is the staple of cooking where many dishes are prepared from it, such as:
- injera - this is a flour-based pancake bread withteff, baked with sourdough. The sourdough starter is a piece of unbaked dough from previous pastries. Injera stays fresh for several days, unlike the quick-hardening of millet, sorghum and wheat pastries. In addition, theLactobacillibacteria from the leaven eliminate trace gluten impurities from the baking. In Europe, injera can be found in African restaurants
- so-called dimiso (chifko) - is a traditional Ethiopian snack, prepared from teff, sugar and roasted oilseeds (sesame, Abyssinian oil and sunflower)
- kitta - is a flat, sweet cake that is made without fermentation
- nifro - it's a cooked teff
- kolo - it's a teff roasted with other grains
Alcoholic beverages are also made on the basis of fermented teff (beer - tela, or a drink with a higher alcohol content - katikala), but they are not very popular.
In Europe, teff is used as a thickener in the food industry, incl. for the production of powdered soups, cookies, gruels, cereals and pies. Teff flour is perfect for making homemade sourdough bread.
Worth knowingRecipe for pancake-bread with teff in Ethiopian (injera) style
Ingredients: 0.7 kg of teff flour, 2 tablespoons of yeast, 1.5 l of warm water, a few pinches of s alt.
Preparation method: mix the ingredients carefully until you get a smooth, well-kneaded dough. Close the dough dish with a lid and leave it for 2-3 days in a warm place. Drain excess liquid from above the rising dough. Add a small amount of warm water until it becomes dough dough when mixed with s alt and mixed in. Leave still warm for 0.5 hours. Pour the dough in a thin layer on a hot, non-stick pan. Bake on one side. After approx. 1.5 min. (after bubbles appear) the pancake-bread is ready. It should be cooled on a linen towel. The measure of the quality of the injera is its delicate softness, uninterrupted rolling and keeping it fresh for several days. Pancake-bread has a slightly sour taste, so it is best served with meat and vegetable sauces.
The recipe comes from: Hozyas Kamil K., Słowik M., Teff - a valuable gluten-free grain, "Przegląd Gastroenterologiczny" 2009, No. 4 (5)
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Bibliography:
1. Hozyasz Kamil K., Słowik M., Teff - a valuable gluten-free grain, "Przegląd Gastroenterologiczny" 2009, No. 4 (5) 2. Przetaczek-Rożnowska I., Bubis E., Gluten-free cereals as an alternative for people suffering from celiac disease, "Kosmos. The problem of biological sciences", vol. 65, no. 1