Teff – The Gluten-Free Power Grain

Teff – the smallest grain in the world – comes from Ethiopia and is also called dwarf millet. Teff is gluten-free, but the teff flour still has very good baking properties. And since there is no peeled teff, teff is basically wholesome and therefore rich in vital substances. The mini-grain provides calcium, magnesium, and iron in particular in interesting quantities. Teff is also one of the most protein-rich cereals. At the same time, teff tastes delicious and can be transformed into all kinds of delicacies, such as traditional Ethiopian flatbread or sweet pancakes.

Teff – The smallest grain in the world

Teff (Eragrostis tef) is considered the smallest grain in the world and is therefore also known as dwarf millet. The name probably derives from the Amharic word “teffa”, which means “lost”. This is an indication that the grain is so small that it can easily be lost.

A teff plant produces about 10,000 grains, which are as tiny as poppy seeds. It takes 150 teff grains to weigh a single grain of wheat. There is white, red, light brown, and almost black teff, with the white variety being the most desirable, even though the red grains are more ferrous and the brown grains are the most nutritious overall.

In Ethiopia, the cradle of mankind, dwarf millet has been cultivated for around 6,000 years and is therefore one of the oldest cultivated grains. Teff is still a staple here today. B. is used for the preparation of flatbread injera – which we will come back to later. Teff is also used to make porridge, beer (tella) and schnapps (katikala). The plant’s straw provides high-protein fodder for animals, and a mixture of teff and dung is used to plaster houses.

In our latitudes, the mini grain was completely unknown until a few years ago, but now it is even cultivated in European regions and is increasingly becoming a superfood here. No wonder the demand is increasing rapidly. Although teff, like wheat or rye, is a sweet grass, it is gluten-free and therefore has a decisive advantage for people suffering from celiac disease or gluten sensitivity. However, since teff is also a grain that is particularly rich in protein and minerals, it offers a welcome and healthy change to any diet.

Why is teff flour so healthy?

No matter how small the teff grains may be. They contain a concentrated load of health. This is partly due to the fact that dwarf millet is always labeled “whole grain” because the whole grain is always processed. So there is no white flour variant of teff. 100 g teff contains the following ingredients:

• 73 g carbohydrates: Teff provides complex carbohydrates which, compared to isolated carbohydrates (sugar, white flour, etc.), are absorbed only slowly and provide long-lasting energy.
• 8 g fiber: Teff contains a lot of valuable and mostly soluble fiber, which reduces the feeling of hunger, and teff can wonderfully support weight loss.
• 13 g protein: Teff is one of the grains richest in protein in the world and contains all the essential amino acids (protein building blocks). Among them are those that are found only insufficiently in other types of grain (e.g. lysine). In addition, the protein has a high biological value, which athletes and vegans can also benefit from.
• 430 mg of potassium: In order to stay healthy, adults need at least 2000 mg of potassium daily, but e.g. To prevent high blood pressure, kidney stones, loss of bone mass, or stroke, the Food and Nutrition Board (FNB) recommends an intake of up to
• 4700 mg of potassium per day.
• 185 mg magnesium: The recommended daily intake of magnesium is around 300 to
• 400 mg, so 100 g teff can cover half of the requirement.
• Iron: The iron content is controversial, e.g. For example, a content of more than 19 mg is given for red teff and around 11 mg for white teff. Dwarf millet grown in Ethiopia is believed to contain more iron from bare-ground threshing than teff is grown in Europe, as iron-shod flails are still used in Africa. In most cases, the daily requirement can be covered with 100 g of dwarf millet – pregnant women are given e.g. B. 15 mg iron

Celiac disease: Teff reduces symptoms

Gluten, the protein in many grains such as wheat or spelled, can cause severe symptoms in people with celiac disease (an inflammatory disease of the gut lining). According to an Italian team of researchers from the Università Politecnica Delle Marche, the incidence of celiac disease has increased fivefold in the last 25 years. Both dietary habits (more grain products) and environmental components (particularly gluten-rich wheat varieties are cultivated) are responsible for this. Currently, a lifelong gluten-free diet is the only solution to this condition, with teff being unique among gluten-free grains.

Dutch scientists from Leiden University Medical Center have found that teff is particularly good for celiac disease patients. Around 3,000 members of the Dutch Celiac Disease Society completed a questionnaire, which revealed that more than half of those surveyed already included teff in their diet.

A second questionnaire found that of around 1,830 study participants who consumed teff, only 17 percent suffered from clinical symptoms. In contrast, more than 60 percent of those patients who never used teff but still ate a gluten-free diet did experience symptoms. Teff, therefore, seems to have a healing effect on the tormented intestinal mucosa.

Teff: A good alternative for gluten sensitivity

In addition, gluten can lead to what is known as gluten sensitivity. This phenomenon has long been denied by most conventional medical practitioners and dismissed as a fad. In the meantime, however, the majority of experts agree that this hypersensitivity to gluten does exist. Scientists at Charité Berlin now even assume that up to 20 percent of irritable bowel patients could be affected.

While in the past, when baking with sourdough, the gluten was reduced in a multi-stage maturing process using yeast bacteria or lactobacilli, today rapid baking methods are used that leave the full gluten content in the bread. In addition, up to 30 percent gluten is added to the flour in bread factories in order to provide more volume for pasta. So it is not uncommon for the finished baked goods to contain more gluten than the grain itself.

That’s why more and more people are opting for a gluten-free diet, avoiding wheat flour and the like, and turning to other types of grain, even though their processing is sometimes more difficult. The dwarf millet is highly valued by connoisseurs because, despite being gluten-free, it has good baking properties and can also make a very good contribution to health in the case of obesity and diabetes.

Teff for the overweight and diabetics

The glycemic index (GI) of teff is low at 27, compared to 70 for white bread. B. after eating light wheat products. The dreaded cravings stay away after teff consumption, which in turn benefits the slim figure.

The low glycemic index of teff is also ideal for diabetics, who also need to ensure a balanced blood sugar level and a healthy normal weight. In addition, dr. Dagfinn Aune and his research team from the Norges teknisk-naturvitenskapelige Universitet in Trondheim showed in a Norwegian study that the high fiber content in teff can even protect against type 2 diabetes. This is also indicated by the fact that the occurrence of diabetes among Ethiopian immigrants in Israel increased sharply 2.5 to 4 years after their arrival – because in Israel no teff is consumed and then the consumption of the usual white flour and sugar products became noticeable.

Further studies show that dwarf millet has a preventive effect against anemia, malaria, and esophageal cancer.

Teff prevents cancer

Although esophageal cancer is rare in western countries, it is usually fatal. The fact that most people in the Far East are affected is e.g. B. attributed to the fact that very hot tea is often drunk there, which continuously irritates the esophagus. Apart from lifestyle (nicotine and alcohol), diet also plays a crucial role. According to the German Cancer Research Center, people who eat a lot of fruit and vegetables can have a beneficial effect on the risk.

An Ethiopian study also found that teff eaters were less likely to develop esophageal cancer than wheat eaters. Around 900 patients between the ages of 16 and 81 took part in the study, of whom around 660 primarily ate teff, 140 wheat, and 100 qocho, the so-called fiber banana. dr Mengesha and his colleagues at the Mexico Higher Clinic in Addis Ababa found that the Qocho eaters were most likely to suffer from malignant tumors. The cancer rate for wheat eaters was 6.5 percent, while for teff eaters “only” 0.7 percent were affected.

Teff in Ethiopian cuisine

Ethiopian cuisine is very different from that of other African countries. Teff tastes mild, nutty, and slightly sweet and is a must at every meal in Ethiopia. The whole grains are traditionally cooked into a porridge, the preparation is similar to that of polenta.

Superficially, however, the dwarf millet is ground into teff flour, from which injera is made. This is a pancake-like thin sourdough flatbread that doubles as an edible plate. Served on a circular platter in the center of the table or on a large basket called a mesob, the injera serves as a base for a variety of foods.

These include e.g. B. spicy, hot sauces, and stews, all of which are called wot – there are a wide variety of vegetarian and meat-based variants. To eat them, a piece of injera is simply broken off with the right hand, which is then used as a cutlery at the same time.

The Ethiopian national dish is called Doro Wot (chicken stew), which of course is also served on flatbread made from teff flour. On holidays, Doro Wot is served even in the poorest of families, even if they have to go into debt for it.

It must be remembered that meat is rarely eaten in rural areas because the impoverished population simply cannot afford it. A chicken costs about 5 euros, which corresponds to a week’s wages for a worker. The typical Ethiopian spice mixture Berbere is used for seasoning, which consists of chili powder, ginger, garlic, coriander, cloves, allspice, and pepper.

The following recipe with yeast offers you the opportunity to shorten the dough production and to make it easier since the traditional sourdough made in Ethiopia has to rise for about 3 days and requires a lot of experience.

Injera – The recipe

The teff flour is characterized by a fantastic consistency in gluten-free baking and binds the baked goods almost as well as gluten.

Ingredients (4 people):

• 500 g teff flour
• 1 cube of yeast
• about 2 liters of water

Preparation:

1. The evening before preparing the dough, dissolve the yeast in a cup with a little water, add some flour and leave the pre-dough to rise in a warm place.
2. Put the teff flour in a large bowl and gradually add the pre-dough and about 2 liters of lukewarm water.
3. Stir the mass until the dough is nice and smooth – the consistency should not be too firm.
4. Cover the bowl and let the dough rise in a warm place.
5. In Ethiopia, injera is made on a round clay plate (met`ad) – you can put the batter on the plate of your crepe maker with a ladle or in a hot pan, which should be coated, as injera is prepared without any fat.
6. Turn the pan so that the batter spreads evenly, the bottom should be about 0.5 to 1 cm thick.
7. Briefly bake the flatbread until small holes form on the surface, then cover it with a lid.
8. The injera is done when it pulls away from the edge. It should never be baked too dark and should be relatively airy.
9. Remove the flatbread from the pan and let it cool.
10. Wipe the pan with a kitchen towel after each round and stack the flat cakes on top of each other.
11. Which stews (e.g. with lentils or chickpeas) and sauces you want to serve with the flatbread is entirely up to your imagination.

If you want to get an idea of ​​how injera is traditionally prepared in Ethiopia, you can watch the short video below. But teff is by no means only suitable for cooking Ethiopian food, it can also be easily integrated into European cuisine.

Teff: tips for preparation and storage

The possible uses of teff are extremely versatile.

Teff flour

The teff flour is convincing because, in combination with liquid, it ensures better binding than is the case with other gluten-free grains. Although teff flour does not contain gluten, it can be used to conjure up very stable, flexible, elastic, and non-sticky doughs. It is equally suitable for spicy, savory, and sweet dishes, e.g. B. for

• bread
• pasta
• Pizza
• cake
• Cookies
• waffles
• pap
• casseroles
• patties
• pancakes
• breadcrumbs
• sauces (for binding)

Of course, you can also mix teff flour with other types of flour if you don’t want to make pure teff baked goods (e.g. mixing ratio: 70 percent wheat, 30 percent teff). Here is a delicious recipe for pancakes made from teff flour:

• Teff flour pancakes (makes 6 to 8 pancakes)
• 400 g teff flour
• 3 tsp cream of tartar baking powder
• 1/3 tsp locust bean gum
• 550ml water
• oil for frying

Preparation:

1. Mix the teff flour with baking powder and locust bean gum.
2. Slowly add the water while stirring constantly.
3. Put about 1 tablespoon of oil in a pan that is not too hot and add some batter to the pan.
4. Make sure that the pancakes are not too big (about 15-20 cm in diameter).
5. Bake the pancakes on both sides.
6. For the next pancakes, add oil to the pan again – as needed – and always give the batter a quick stir before putting it in the pan.
7. Serve the pancakes with raw vegetable jam, with some coconut blossom sugar and cinnamon, or use the pancakes as an accompaniment to hearty vegetable dishes. In this case, you can add a little more salt to the pancake batter.

Teff as grain

However, teff can also be used perfectly as a whole grain, whether together with berries, yogurt, or muesli, or as a special ingredient in salads, muffins, casseroles, soups, or stews. If the granules are boiled, they are cooked in about 15 minutes and can then be used e.g. B. served as a side dish instead of rice. If you want to prepare teff raw (e.g. in a salad), you should soak the grains in fresh water for a few hours beforehand so that they swell and are then easier to digest.

If you want to grind teff into flour yourself, then you can do this in a high-performance blender or in high-performance grain mills. However, since the granules are very hard and at the same time so tiny, some granules always slip through completely or only insufficiently ground, so you should then sift the flour through a fine sieve. However, keep in mind that teff flour is particularly good for baking when it is ground very, very finely. However, such a fine grinding result is rarely achieved in your own kitchen. For muesli, biscuits, energy balls, etc., you can very well grind teff yourself.

Teff flakes

Teff flakes are now also commercially available. These are crushed grains z. B. can be sprinkled over muesli and give dishes such as salads, soups, or vegetables a special touch.

The Teff Monopoly

In western industrialized nations, interest in teff and other gluten-free grains is growing. No wonder teff can now be bought in numerous health food stores, organic shops, or on the Internet. Hardly any consumer learns about the background of the teff trade.

Teff has been able to assert itself as the most important grain in Ethiopia to this day, as it is undemanding, tolerates both periods of drought and waterlogging, is hardly attacked by pests or diseases, and can be stored well. This is also due to the fact that Ethiopian farmers have been tediously selecting the teff seeds by hand for generations.

However, when international interest in teff steadily increased, the Dutch company Soil and Crop Company sensed a lucrative business. Under the new company name Health and Performance Food International (HPFI), teff began to be brought to the Western market in 2002. HPFI first tried to work with Ethiopia. In 2004, with the help of the Dutch Ministry of Agriculture, a contract was signed with the Ethiopian government.

The Teff Treaty authorized HPFI to conduct genetic engineering research on teff and use it to create new products. Ethiopia should be given a share of the profits and access to the research results. But the great hopes of the Ethiopians remained unfulfilled because the agreements came to nothing.

Teff prices are so high thanks to monopolization

HPFI filed a patent on the processing of teff flour with the European Patent Office and as a result, had the monopoly on teff in its pocket. This monopoly is also responsible for the fact that teff flour is so expensive and is sold between 7 and 10 euros per kilo. In addition, HPFI had to file for bankruptcy in 2009. But immediately before that, the shares were transferred to new companies without further ado, so that teff flour and other teff products could continue to be marketed.

What was fatal was that these new companies are absolutely free of obligations to Ethiopia. Additionally, the African country has lost control of the teff genetic resources. Although Soil & Crop (HPFI’s parent company) received the 2004 “Captain Hook Award” for the “most outrageous biopiracy of the year” from the Canadian ETC Group – an organization that campaigns for cultural and economic diversity and for human rights ” has been awarded, Ethiopia has not received any compensation so far. Among the ETC Group’s most blatant allegations is that the teff varieties cultivated by Ethiopian farmers through hard work have been monopolized and that Ethiopia is simply banned from exporting teff in the form of flour or other processed products.

At the same time, Ethiopia does not WANT to export any teff at the moment. Because teff is known to be an important food source for the Ethiopian population. If teff were now exported on a large scale because of profits, there would be even less food and even greater famine on the ground than before. Therefore, exporters first need a license from the Ethiopian government to be allowed to export teff.

Around the world with teff and win!

For all these reasons it is currently not possible to buy Ethiopian teff – e.g. B. from fair trade – in order to circumvent the Dutch and their patents in this way. The purchase of teff in this country is therefore currently a tightrope walk – between the desire to eat healthy, rich in vital substances, and gluten-free and the goal of doing this fairly and politically correct. We would be happy to keep you up to date on this matter!

The last word now belongs to Ethiopian long-distance runner Haile Gebrselassie, who has set 25 world records. His statement is intended to make it clear that teff in Ethiopia is much more than a heap of coins and bills: “For me, teff means everything. Teff, injera, then altitude training – and we go around the world and win!”