Ancient grain teff: A secret for healthier, gluten-free baking
In recent years, many people have increasingly turned to healthier alternatives to traditional products, with particular attention given to alternative types of flour. One of these alternatives, which is definitely worth incorporating into your diet, is teff flour. This unassuming yet incredibly valuable flour not only serves as an excellent substitute for wheat in everyday cooking but also supports the body in various ways.
Although it may still sound exotic to many, teff is one of the oldest grains cultivated by humans. It originates from Ethiopia, where it has been familiar for thousands of years and remains a staple of the daily diet. It is from this flour that traditional Ethiopian bread, injera, is baked—a fluffy, slightly sour flatbread that replaces utensils and bread there.
What is teff flour?
Teff flour is made from the ground grains of teff grass—one of the oldest cultivated plants in the world. These tiny seeds have been a dietary staple for the people of Ethiopia and Eritrea for thousands of years, where they are used to bake traditional bread known as injera. Although teff grains are tiny (among the smallest grain seeds), they are rich in nutrients.
Teff flour has a delicate, slightly nutty flavour and a naturally darker colour (though it also comes in lighter varieties). It's valued for its health benefits—it is naturally gluten-free and rich in fibre, protein, iron, calcium, magnesium, and zinc. Its high resistant starch content supports proper digestion and helps maintain a feeling of fullness for longer.
Why should you choose teff flour?
- Strengthens bones: Teff is a rich source of calcium—one of the few flours that naturally contains large amounts of this mineral. Regular consumption of teff flour products supports bone and dental health, which is particularly important in the prevention of osteoporosis.
- Regulates digestion: Thanks to its high fibre content, teff flour aids the digestive system, improves intestinal peristalsis, and helps maintain a feeling of fullness for longer.
- Gluten-free alternative: For those with coeliac disease or gluten intolerance, teff is an excellent substitute for wheat flour—it contains no gluten and has excellent baking properties.
- Rich in micronutrients: Teff flour provides iron, magnesium, zinc, and B vitamins, which support the nervous system, immunity, and metabolism.
How to use teff flour?
Teff flour has a slightly nutty flavour and works great in the kitchen:
- for pancakes, flatbreads, and omelettes,
- for baking bread and muffins (preferably in mixtures with other flours),
- for thickening soups and sauces,
- as a base for homemade bars and cookies.
Its natural moisture makes baked goods soft and keeps them fresh for a long time.
