TEF (Eragrostis tef)-grains and flour

WHAT IS TEF ?

Tef, the smallest grain in the world, is gluten-free and is a great alternative to white and wheat flour. With lots of iron, phosphorus, B vitamins, calcium and other key minerals, tef flour can speed up blood circulation, improve PMS symptoms, strengthen the immune system, support cardiovascular and bone health and more. Tef flour is best used in combination with other gluten-free flours, because otherwise the bakery products will be dry and coarse. Tef is often confused with millet, so in a recipe where the key ingredient is millet, it can be replaced with tef.

Tef is an annual tufted grass that grows 30-120 cm high, with a slender stem and long, narrow and smooth leaves. Gluten free. The roots are shallowly rooted. The inflorescence is loose or compact lat.Extremely small grains are on average 1-1.5 mm long and measure less than 1mm in diameter. There are about 2,500 to 3,000 seeds in one gram. We can say that in one fist there is enough seed for sowing the whole field - a property that is especially suitable for sowing - nomadic (semi-nomadic) life. Tefa flour is used to prepare bread (injera), porridge (muk), for baking cakes and sweet dry unleavened bread (kit). Cereals are also used to make homemade drinks. In the United States, flour is recommended as a good thickener for soups, stews, and sauces. Due to the "mild" molasses, a slightly similar sweetness is easily incorporated into porridges, pancakes, muffins, biscuits and pastries. For cooking, it is comparable to millet although the seeds are much finer. DOES NOT CONTAIN GLUTEN. Nutritional value v100g: carbohydrates: 65 g protein: 12 g fat: 2.1 g kJ / kcal: 1398/334 calcium (Ca): 160 mg magnesium (Mg): 185 mg vitamin B1: 11.7 mg vitamin B2: 0.5 mg.

Have you ever heard of a grain called TEF (Eragrostis tef)? It is a very exotic food that is probably known to only a few individuals. On the other hand, this cereal is an extremely important part of the diet in Ethiopia. This is how the name Ethiopian millet stuck to it. In Ethiopia, bread is often made from tef, specifically tef flour. An important advantage of this grain is that it cooks very quickly, which is mainly due to the fine grains. Although the grains are small, they hide an extremely large number of important nutrients. Among other things, tef also contains above-average amounts of iron - especially considering the fact that it is a plant food. On the other hand, there is no gluten in teff, so it is a cereal that is also suitable for people with celiac disease.

Tef contains a diverse set of important amino acids Eight different amino acids can be found in teff, including a rather rare species called lysine, which is one of the essential amino acids, ie those that must be taken with food. From the amino acids that our body obtains by breaking down proteins in food, new proteins are then synthesized, which are essential for normal growth and development. We need protein to grow new cells and repair damaged ones. Thus, tef can be a particularly good food for vegetarians and vegans.

An excellent source of calcium for strong bones Among the minerals contained in tef grain, calcium probably stands out in particular. It contains even more of this mineral than milk. As you probably know, however, calcium is extremely important for strong bones. Consumption of tef can thus help prevent a decrease in bone density, which in the long run reduces the risk of osteoporosis.

Better blood circulation and prevention of anemia In addition to calcium, tef also contains a lot of iron. Thus, it can help improve blood circulation, and the consumption of this cereal also reduces the risk of anemia or anemia. In the lungs, oxygen binds to the iron in hemoglobin. If your diet does not contain enough iron, or if the absorption of this mineral is too poor, symptoms such as increased fatigue, dizziness, a feeling of weakness in the body, etc. can occur.

Tef is supposed to help even with menstrual problems Tef is also considered a traditional natural remedy for women who face various problems during menstruation. Regular consumption of tef is supposed to help alleviate pain or cramps, which for many women mean a significantly lower quality of daily life during menstruation.

Consumption of tefa is also beneficial for digestion and heart Is your digestion quite slow? Even in this case, it can be very helpful to include tef on your menu. It contains a lot of fiber, which not only contributes to better digestion, but also has a beneficial effect on your heart and blood vessels.

The use of tef in a gluten-free diet I have already mentioned that tef does not contain gluten. It is known that the number of people with celiac disease is increasing, and the proportion of those who are intolerant to gluten is also increasing. Unfortunately, a gluten-free diet means giving up many "normal" foods, but on the other hand, the possibility of discovering new, often even healthier ones opens up. One such is tef, which can spice up a gluten-free diet. You can use it similarly to millet, for example, but you can also make biscuits, cakes, bread, etc. from teff flour.

I’ve put together some interesting recipes that are sure to impress you. All recipes are also suitable for those who do not eat gluten.

1.ENERGY BARS

Ingridients: -300 grams of pitted dates -2 tablespoons maple or agave syrup -2 tablespoons peanut butter -2 tablespoons coconut oil pinch of salt -175 grams of tefa -25 grams of almond flour -40 grams of flax seeds or chia seeds -150 grams of dark chocolate pieces (chocolate drops) -125 grams of walnuts chopped into smaller pieces

Preparation procedure: First, preheat the oven to 160 degrees Celsius. Shake dates, maple or agave syrup, peanut butter and coconut oil in a kitchen blender. Stir until you get a homogeneous mass. Add the tef, almond flour and flax seeds or chie seeds and mix again. At the end of the mass, add pieces of dark chocolate and chopped walnuts. Spread the dough on a baking tray previously lined with baking paper. Bake for about half an hour. Then wait for it to cool a bit before placing the pan in the fridge for 2 hours. Finally, cut into tiles of any size and store in the refrigerator.

2.POLYESTERS MADE OF TEFF,BEANS AND VEGETABLES

Ingredients (for about 8 halves):

-4.5 decilitres of water -115 grams of tefa -1 tablespoon olive oil -150 grams of chopped onions -150 grams of chopped champignons -1 grated carrot -1 clove chopped garlic -1 teaspoon salt a pinch of pepper -450 grams of cooked beans

Preparation process: Bring the water to a boil first, then pour the tef into it. Lower the temperature and cook until the tef is almost completely cooked (follow the instructions on the packaging, as the cooking time may vary slightly for each type). Meanwhile, fry the onion in oil and add the champignons (you can also use another type of mushrooms), carrots, garlic, salt and pepper. Roast for a few more minutes. In a special bowl, mash the beans and add the tef and fried mushrooms and vegetables. If you wish, you can add a little more edible yeast to the mixture, which provides a slight taste of cheese. Now preheat the oven to 175 degrees Celsius. Prepare a baking tray lined with baking paper or spray / coat with a little oil. From the meatballs, form 8 balls and then flatten them on a baking sheet. Bake for about 20 minutes, then turn and bake for another 10-15 minutes. The meatballs can be served in bombet with selected sauces and fresh vegetables, or you can offer potatoes, rice, etc. next to them. One option is also to grind them and use them in pasta sauce or as a filling for tortillas.

3.VEGETABLE SOUP WITH TEF

Ingridients:

-1 tablespoon olive oil -150 grams of chopped onions -1 teaspoon chopped garlic -100 grams of tefa -2 liters of water or vegetable soup base -300 grams of peeled tomatoes or tomatoes -1 medium potato -2 teaspoons Italian spice mixture -400 grams of fresh or frozen vegetables of your choice (carrots, zucchini, string beans, etc.) -½ smaller heads of red cabbage -200 grams of cooked chickpeas salt and pepper

Preparation procedure:

In a large pot, heat the oil first. Fry the onions, then add the garlic and fry for another minute. Now mix in the tef, tomato peels and vegetables and fry for a few more minutes before pouring in the water or soup base. Add spices and bring to a boil. When the water boils, add more cooked chickpeas and lower the temperature. Cook on the covered end for about another 15 minutes. Serve the stew with fresh, chopped parsley and a piece of (gluten-free) bread.

4.TEF CRANBERRY MUFFINS

Ingridients:

-120 grams of teff flour (you can also use 60 grams of teff and 60 grams of buckwheat flour) -60 grams of coconut flour -½ teaspoons baking soda -pinch of salt -2 tablespoons coconut oil -2.5 decilitres of coconut milk -200 grams of stewed apples or apple cider vinegar -100 grams of boned dates -juice of half a lemon -200 grams of blueberries peel of a lemon

Preparation procedure:

Preheat oven to 180 degrees Celsius. Prepare models or a muffin tin. Coat with coconut oil or line with paper bowls. In a bowl, mix the teff and coconut flour, baking soda, and salt. Then shake in a blender coconut milk, stewed apples, dates and the juice of half a lemon. Mix well, then pour the mass to the dry ingredients in a bowl. Add the blueberries and grated lemon zest and mix gently. Pour into models and place some more blueberries on top of each muffin. Bake for about 20 minutes.

Photos are taken from google.com.

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