Many grain varieties have gained popularity in the recent rise of plant-based protein, these include the likes of quinoa, millet, and farro. Among these grains, the most outstanding is Teff. Its origins are from Ethiopia and it is now dubbed as a superfood, which is referred to as food that has an exceptional nutrient profile and is among the best for building good health.
Nutritional Profile of Teff
- Teff is a fine grain that comes in a variety of colors from white to red-brown. It is very rich in crude fiber, proteins, and other minerals which enables it to become a better replacement for quinoa in our diets.
- Teff also leads all the grains by a wide margin in its calcium content. It is also rich in resistant starch, a dietary fiber that benefits blood sugar management, weight control, and colon health.
- 3.Compared to other grains present in the market, its zinc, copper, and iron quantities are also high compared to whole wheat, maize, and barley.
- 4.Compared to all protein sources it is rich in lysine, this amino acid is found lacking in grains, which is essential for the production of hormones, enzymes, body fibers, and proteins.
Why is Teff Gaining Huge Popularity?
In our country, our diet consists majorly of grains and cereals which has led to our population being deficient in protein and essential vitamins. Teff is a viable solution to this crisis as
- It is gluten-free so it can find use in a wide range of products especially those that are meant for people with celiac disease.
- It is also low in sodium and high in potassium which is recommended for patients with cardiovascular and blood pressure issues.
- High nutrient content in smaller servings compared to other grains which include calcium, copper, zinc, iron, and essential other minerals.
- Immune boosting constituents of diet due to an abundance of vitamins.
How to add Teff to our diets?
Teff is usually eaten as a whole grain due to its small size which causes it to stick together. Many recipes include teff in our diet as a substitute for commonly used cereals and grains. It can also be added to curries and sauces popular in Indian cuisine for more flavor and texture.
Here is a simple recipe
Teff Lentil Salad – Its ingredients include chopped onions, carrots, cucumbers, tomatoes and capsicum, lentils of our choice, olive oil, lemon juice, and salt. The method of cooking starts by boiling teff and lentil in different saucers. Consistency of 3 parts of water to 1 part of grain should be done to ensure proper cooking. After they finish cooking, it is to be added to a bowl or plate, then the addition of chopped vegetables and it is finished with the addition of olive oil, salt, and lemon juice.
Teff is extremely nutritious and can be mixed with cereals and grains. Moreover, you can also make nutritious items from it like pancakes, stews, porridge, or add it as salad topping.