A healthy diet is not only chicken with rice or oatmeal on the water. In the era of easy access to many, also exotic, products it is not difficult to diversify your menu. An example of such a product may be teff, African cereal, which is certainly worth paying attention to.
What is teff?
Teff is another name for love Abyssinian. This ancient cereal, also known as Abyssinian grass, belongs to the genus of cereal plants from the family of panicles, and its natural environment is primarily the north-eastern area of the African continent. Despite the low popularity in the rest of the world, teff is a basic component of the diet of the Ethiopian population. There are three species of white, brown and red teffu. Red and brown varieties are mostly eaten. The white species is more valued, which is associated with its higher price. Despite the extreme climatic conditions, the heart has managed to survive the test of time and has been cultivated by the population of Ethiopia for at least 4.5 thousand years. Europeans are slowly beginning to appreciate the pro-health properties of grain from the Black Continent and gradually incorporate into their diet as a replacement for increasingly allergic flour products.
Properties and application
An important advantage of the Abyssinian love is the possibility of using this cereal in the diet of people suffering from celiac disease or struggling with allergy to gluten. More and more often, teff is referred to as the safest, non-gluten pseudo-glucose. Flour based on teffu cereals is an ideal replacement for wheat products. In turn, whole grains of Abyssinian grass can be successfully used as an addition to cereal flakes, which is certainly not only a valuable supplement, but also a variety of gluten-free diets. What’s more, teff is also a very good solution for people struggling with the problem of protein intolerance. The portion of 100 g of raw cereal contains as much as 13.3 g of protein.
However, this is not the end of the benefits of African grain. Abyssinian grass is a very good source of folic acid. This compound is commonly known as the main guardian of the proper functioning of the nervous system and the health of young mothers. What’s more, folic acid determines the proper course of pregnancy and harmonious development of the child by preventing the appearance of dangerous genetic mutations or congenital diseases. Nevertheless, the largest content of this compound occurs in the bread made from the sweet Abyssinian. Fermentation of dough, carried out as a result of the activity of lactic acid bacteria, increases not only the amount of folacin, but also other B vitamins, which are also valuable for women expecting a baby.
Teff also has additional properties, distinguished by its unique mineral composition compared to other cereals. Abyssin grass is a source of valuable macro- and micronutrients, such as magnesium, calcium or iron. Both in the composition of this African grain and flour, we will also find healthy fiber and numerous polyphenols, which will additionally support the work of our metabolism and allow to overcome the harmful effects of free radicals. It has also been shown that teff contains a significant amount of vitamin C in its full maturity phase. A very important feature of teffu is its stability when stored under domestic conditions. The fat contained in grain is not susceptible to rancidity, which is why the inhabitants of Ethiopia can store teff for many years.
The Abyssin love also contains amino acids. I’m talking mainly here about cysteine, lysine and methionine. These compounds contribute to a number of important processes in our body. An example is protection
and improving the condition of the liver, strengthening bone strength or reducing the risk of developing some cardiovascular diseases, such as atherosclerosis or anemia. In the case of the latter, the additional bonus is a low fat content (2-2,6%) and a small amount of sodium, which also contribute to heart problems.
Bread with Abyssinian flour
In the previous paragraph, we mentioned that teff-based bread is a wealth of folic acid. Injera, because it is usually called this product in Ethiopia, is an excellent alternative for demanding people and everyone who wants to stay at the bread despite gluten intolerance. The preparation itself is very simple, that’s why we present below the description of this Ethiopian delicacy.
We will need 700 grams of Abyssinian grass for preparation,
2 tablespoons yeast, 1.5 liters of warm water and some salt. Mix all ingredients until a smooth dough is obtained. We leave the resulting mass under cover in a warm place for 2-3 days. After this time, cast an excessive amount of liquid, and then add a small portion of water and salt. We make a dough with a density similar to that we usually use for pancakes. After manual preparation, leave it again in a warm place, but this time for 30 minutes.
After this time, pour a small amount of dough to a very hot and also a non-stick frying pan. We prepare baked pancakes for about 1.5 minutes on each side. A good indicator is the appearance of the first bubbles on the cake. Fry the pancakes with a linen towel. A well-made injera retains its softness and durability for several days. The taste itself should be slightly sour. The bread can be served as an addition to main dishes (eg goulash) or sauces, but also to sweet dishes or used as a substitute for standard bread.