101 Foods That Could Save Your Life

Did you know … “teff” means “lost”, because if you drop it on the ground you won’t find it? And in fact, it is the smallest grain in the world, measuring a mere of an inch!

Teff is an annual grass from Ethiopia with very tiny seeds that have a mildly nutty flavour. There are three main types of teff: white, red and brown.

• White teff has a chestnutlike taste and can only be grown in the Central Highlands region of Ethiopia—it is considered a status symbol there. White teff flour is used to make the staple bread injera, a flat sourish fermented pancake, and is a favourite in Ethiopian cuisine.

• Red teff is the least expensive and least preferred but it is becoming more popular in Ethiopia due to its high iron content. In the populations where red teff has been consumed, there has been an increase in haemoglobin levels, with a decreased risk of anaemia.

• Brown teff has a taste similar to hazelnuts, makes a delicious breakfast porridge, and is commonly used in Ethiopia as an ingredient in home-brewed alcoholic drinks.

Teff is thought to have originated in Ethiopia between 4000 B.C. and 1000 B.C. Teff seeds were discovered in a brick of the Dassur Egyptian pyramid built in 3359 B.C. Today, teff straw is still used to make adobe in Ethiopia and it is cultivated for its hay in Kenya and Australia.

Ethiopia is the major grower of teff, which makes up about 31 per cent of all grain that is grown in that country, followed by 17 per cent corn and 13 per cent wheat. It is also grown in other countries, including Eritrea, Uganda, Australia, Canada, the United States and Kenya. In the United States, teff is typically grown in Idaho, and on a smaller scale in South Dakota.

Teff is an excellent source of essential amino acids, especially lysine, and contains all eight essential amino acids needed in the human diet. Teff also contains high levels of trace minerals. Ounce for ounce, it supplies more fibre (15.3 grams of fibre per 4 oz/110g of flour) than any other grain. Teff is gluten-free, so it is appropriate for those with coeliac disease. The Ethiopian pancake made from teff called injera goes through a fermentation process that enhances its amino acid and nutrient content.

Darker varieties of teff were reserved for soldiers, servants and peasants. Reportedly, they were the healthiest and outlived the wealthy.

OESOPHAGEAL CANCER: A human observation study showed that out of those subjects who ate teff (which were by far the majority of the subjects), fewer cases of oesophageal cancer were observed compared with those who ate wheat.

• Teff can be purchased in flour or grain form. It may be purchased at a local health food shop, online, or at an ethnic supermarket.

• Store teff flour and grain in an airtight container and place in a dry area. Teff can be refrigerated for longer storage.

• Cooked teff should be used within a few days.

• For leavened bread, use wheat flour with up to 20 per cent teff flour added.

• To cook teff, place 16floz/450ml water and 3½/100g teff (¼ teaspoon sea salt optional) in a saucepan. Bring to a boil, reduce heat, and simmer, covered, for fifteen to twenty minutes or until the water is absorbed. Remove from heat and let stand covered for five minutes.

• Teff makes a good thickener for gravy, pudding, soup or stew.

• Use teff in stir-fry dishes, casseroles, baked goods and pancakes.

• Cooked teff can be mixed with herbs, seeds, beans or tofu, garlic and onions to make “burgers”.

Traditional Ethiopian Injera Bread

Adapted from www.BobsRedMill.com

Servings: 10 to 12 injeras • Prep time: 2 to 3 days

Cooking time: 2 to 3 minutes

This recipe contains one powerhouse food.

INGREDIENTS:

3oz/75g Bob’s Red Mill teff flour

24floz/750ml water

Pinch of salt

1 tablespoon sunflower, peanut or canola oil

DIRECTIONS:

Mix ground teff with water and let stand in a bowl covered with a tea towel, at room temperature, until it bubbles and has turned sour. This may take as long as three days. The mixture should be the consistency of pancake batter. Stir in salt, a little at a time, until you can just detect the taste. Lightly oil an 8-or 9-inch frying pan. Heat over medium heat. Pour in enough batter to cover the bottom of the pan—about 2floz/25ml cup will make a thin pancake. Spread the batter around the bottom of the pan by turning and rotating the frying pan. This is the classic French method for very thin crêpes. Injera is not supposed to be paper-thin, so you should use a bit more batter than you would for crêpes, but less than you would for a Scotch pancake. Cook briefly, until holes form in the injera and the edges lift from the pan. Remove and let cool.

BREAK IT DOWN …

Calories: 70; Total fat: 1.5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 100mg; Total carbs: 14g; Fibre: 1g; Sugar: 0g; Protein: 2g.