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Ingredient spotlight: Trying out teff

muffin
Credit: Vegga

Teff is a fine grain that grows primarily in Ethiopia. Along with being gluten-free, teff leads the grain family in terms of calcium content and resistant starch content (which means it has a high-level of dietary fibre that works to stabilize blood sugar).

For anyone experimenting with gluten-free flours, out of necessity or out of curiousity, teff is a go-to. Here are some recipes to try out:

1) Mocha teff muffins

For the gluten-free eater and coffee lover, these muffins are a must-try. Cocoa powder and espresso, with the option of adding chocolate chips? Sounds like a good way to start the day. Two muffins will pack in 22 per cent of your daily iron intake.

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Credit: Eating Bird Food

2) Banana nut teff parfait

Sick and tired of oatmeal? Try out making yourself some teff porridge for breaky instead. Eat it on its own, or incorporate it into this delicious banana nut parfait. Extra style points if you make it in a mason jar.

3) Teff date bread

This recipe’s author pinpoints cardamom as the “game-changing” flavour in this gluten-free breakfast bread. For less than 190 calories a slice, this cake-like loaf is a not-so sinful treat.

4) Gluten-free, whole-grain English muffins

Many of make our own muffins, no problem, but how many of us are making our own English muffins? Probably not so many. This recipe, however, is straightforward and takes only 40 minutes, prep and cook time included. For those who find processed gluten-free English muffins to be rather dense and tasteless, these homemade ones will taste heavenly.

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Credit: Petite Allergy Treats

5) Gluten-free chocolate zucchini bread

Zucchini bread is one of the tastiest, sneakiest ways to get your greens in. This bread is naturally sweetened by maple syrup and molasses, with an anti-oxidant boost from dark dutch cocoa. Note: the cook time is approximate and may vary depending the moisture of the zucchini. Use a paper towel to absorb excess moisture from the grated zucchini before baking.

6) Teff and coconut biscuits

Coconut flour, coconut milk and coconut oil all work together to give these gluten-free biscuits a delicious tropical taste. Treat them like English muffins and smother them with almond butter or mashed avocado.

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Credit: Will Frolic for Food

7) Spiced teff chocolate mousse

There’s nothing better than a recipe that can be served as a breakfast or as a dessert. This naturally sweetened chocolate mousse is ready in just ten minutes. Sprinkle chia, hemp or pumpkin seeds on top for extra crunch.

8) Blueberry muffins with teff flour

Blueberry–the king of all the muffin flavours. This recipe combines rice, teff and almond flour for a hearty breakfast treat. Frozen or fresh blueberries are acceptable. For the best taste, incorporate just a bit of citrus zest for some extra zing.

9) Teff peanut butter cookies

These cookies are gluten-free, vegan, refined sugar-free and only take six ingredients to make. The recipe makes approximately two dozen cookies, but you’ll be amazed by how quickly they disappear.

Credit: YumUniverse
Credit: YumUniverse

10) Injera

Injera is a traditional Ethiopian flatbread and the most common use for teff flour. Here’s to hoping that eating like an Ethiopian translates to running like one!