Teff (Eragrostis tef)

Introduction:

Teff, also called dwarf millet, is an ancient grain variety that originated in Ethiopia. As the seeds are very small, the whole grain is ground into flour. There are 3 different varieties. The white teff is the most complex to grow and the most expensive. Red teff contains the most iron and, like brown teff, is less demanding to grow and therefore cheaper. The taste is aromatically nutty. The grain is available as whole grain, flakes and flour.

Use/Preparation:

Teff is used as flour in pastries, bread, pasta dough, pizza dough or pancakes. The whole grain is used as a garnish, fritters, as a porridge as well as for gluten-free beer.

Health:

Especially calcium, magnesium, iron and also protein are provided by the grain in considerable amounts. In addition, teff is gluten-free and suitable for people with gluten intolerance. The low glycaemic index makes the grain interesting for diabetics.

Alternatives:

Gluten-free grains that can be used as an alternative to teff are quinoa, amaranth, millet, buckwheat or rice. Especially quinoa, amaranth, millet and buckwheat are suitable due to their slightly nutty taste and comparable nutritional values.

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Average nutritional values	per 100 g
Energy (kcal/kJ)	367/1540
Fat	2,4 g
Healthy fatty acids	0,4 g
Carbohydrates	73,1 g
Sugar	1,8 g
Protein	13,3 g
Salt	0 g