Have you heard about teff? A staple ancient grass seed in Ethiopia where it is used to make injera (a flat bread) is now popping up in the health food aisles of supermarkets, which means it’s hit the big time in Australia.
It’s gluten free, low in FODMAPs, high in protein and has all the essential amino acids, it’s also high in fibre, iron, calcium, copper and zinc.
When using teff in baking, it does have a heavier, grainy texture and won’t be as light and fluffy as standard wheat flour, but I think it adds a nutty texture and flavour that is quite unique.
If you buy it grain form (little brown seeds about the size of poppy seeds), you can make flour by putting a cup or two into a blender and giving it a whizz, or you can buy it in flour form in the white or brown varieties.
In Australia you can find it in health food stores, some major supermarkets, Chemist Warehouse and you can but it online from various stockists.
This recipe is easy to make, it’s dairy free, gluten free, sugar/sweetener free, low FODMAP friendly (in line with serving sizes in the Monash University Low FODMAP App at the time of writing) and contains a secret ingredient – beetroot (it works really well!).
You can also check out these three pancake recipes that use teff for more inspiration about how to use this tasty little seed.
chocolate teff cake
- 2 ripe bananas
- 1 cup beetroot, grated
- 3 eggs
- 1 cup teff flour
- 2 tbs coconut oil
- 1/2 tsp apple cider vinegar
- 1/2 tsp baking/bicarbonate soda
Prep and cooking time , Serves 6.
- Pre-heat a moderate oven and line a loaf tim with baking paper
- In a bowl mash the bananas with a fork, then stir in other ingredients
- Pour the mixture into the tin and cook for 20-30 minutes until the loaf has browned, is firm to touch and a skewer comes out clean
- Remove it from the oven and leave it in the tin for a few minutes, then remove the cake with the paper attached to a cooling rack
- You can slice it and eat it warm, or allow it to cook and store it in an airtight container
- Coleman, J, Abaye, A, Barbeau, W & Thomason, W 2013, ‘The suitability of teff flour in bread, layer cakes, cookies and biscuits’, International Journal of Food Sciences and Nutrition, vol. 64, no. 7, pp. 877-81.