Teff, scientifically known as Eragrostis tef, is a tiny but mighty grain with ancient origins rooted in the Horn of Africa, specifically Ethiopia and Eritrea. Native to Ethiopia, teff is the most important cereal crop. It has been cultivated for its edible seeds, also called teff, since at least 1000 BCE and possibly as long ago as 4000 BCE. It is one of Ethiopia's most important staple crops. In recent years, teff has transitioned from a local treasure to gaining international recognition as a nutritional powerhouse.
A field of teff in Ethiopia. Source: Wikipedia
What is Teff?
Teff is an annual species of lovegrass native to Ethiopia, where it originated in the Ethiopian Highlands. Teff is a fine-stemmed, tufted grass with large crowns and many tillers. It produces the smallest seeds in the world. 3000 grains weigh about 1g!
The name teff is thought to originate from the Amharic word teffa, which means "lost." This probably refers to its tiny seeds, which have a diameter smaller than 1 mm (0.04 in). Teff is adaptable and can grow in various environments, at altitudes ranging from sea level to 3,200 metres (10,500 ft). Highest yields are obtained when teff is grown between 1,800 to 2,100 m (5,900 to 6,900 ft), with an annual rainfall of 450 to 550 mm (18 to 22 in), and daily temperatures range from 15 to 27 °C (59 to 81 °F).
Teff is a C4 plant, which allows it to more efficiently fix carbon in drought and high temperatures, and is an intermediate between a tropical and temperate grass.
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Historical and Geographical Significance
Teff is believed to have originated in Ethiopia between 4000 BCE and 1000 BCE. Teff has been grown in Ethiopia for thousands of years, and as a result, the grain has evolved to become the most nutritious and flavoursome of its kind. Teff is mainly cultivated in Ethiopia and Eritrea. In 2016, Ethiopia grew more than 90 percent of the world's teff.
It is marginally cultivated in India, Australia, Germany, the Netherlands, Spain, and the US, particularly in Idaho, California, Texas, and Nevada. Nowhere in the world does teff grow as well as it does in Ethiopia. Less suitable climatic conditions often make teff from other countries less tasty and versatile. Ethiopian farmers honed their trade to perfection. Therefore, it is right and just that they have an opportunity to benefit from the popularisation of teff.
In 2006, the Ethiopian government outlawed the export of raw teff, fearing export-driven domestic shortages. After a few years, fears of a domestic shortage of teff in the scenario of an international market opening decreased, which led the government to partially lift the export ban in 2015.
How to cook Whole Grain Teff
Nutritional Powerhouse
What makes teff special are its outstanding nutritional qualities. Teff is a highly nutritious ancient supergrain. It's a rich source of protein, complex carbohydrates, fiber, and essential minerals.
Here's a breakdown of teff's nutritional benefits:
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- Gluten-Free: It is naturally gluten-free, making it an ideal option for those with gluten sensitivities or celiac disease.
- High in Fiber: Teff is an excellent source of prebiotic fibre, with around 7-8 grams per cup.
- Rich in Minerals: Teff seeds are high in iron, magnesium, manganese, calcium and zinc. Most grains provide minerals, but the concentration in teff is exceptional.
- Complete Protein: Teff is almost unique among grains for being a “complete” protein, meaning that it provides all nine essential amino acids required for human nutrition.
- B Vitamins and Vitamin C: An excellent source of B vitamins, teff is also the only known grain or cereal to offer equally significant amounts of Vitamin C.
Compared to other grains, teff boasts impressive nutritional values:
| Nutrient | Teff (per cup, cooked) | Quinoa (per cup, cooked) | Wheat (per cup, cooked) |
|---|---|---|---|
| Calcium | 123 mg | ~20 mg | ~22 mg |
| Iron | 5 mg | 2.8 mg | 1.4 mg |
| Dietary Fiber | 7-8 grams | 5 grams | N/A |
Teff's nutritional profile makes it beneficial for:
- Supporting the body’s ability to produce haemoglobin, vital for oxygenation.
- Reducing dizziness, potential for cognitive impairment, muscle cramps and headaches due to its high iron content.
- Providing calcium and manganese, critical for both development and maintenance.
- Stimulating the growth of good gut bacteria and supporting colon health due to its prebiotic fibre content.
- Aiding in long-term weight management by enhancing satiety.
- Helping to relieve inflammation, constipation, bloating, cramping and other serious gastrointestinal issues as claimed by people suffering from IBS.
Health Benefits of Teff. Source: The Happy Tummy Co.
Versatile Uses of Teff
Among Ethiopians and Eritreans, teff flour has been used across thousands of years to make 'Injera'; a flat sourdough bread with a spongy texture, ifs eaten every day topped with fragrant stews and sauces. Teff flour is used extensively in Ethiopia to make injera, a soft flatbread prepared from slightly fermented batter, and the grains are also used in stews and porridges.
Teff's taste is delicate with a deliciously nutty undertone, making it easy to incorporate into everyday diet. Ground into flour it is an excellent substitute for wheat or other gluten free flours. The whole grains can be eaten cooked into porridge or boiled and served in a similar way to rice or quinoa.
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Teff Flour can be used in a variety of sweet and savoury recipes. In its native Ethiopia, Teff is used to make Injura. Most frequently eaten as a flatbread, it is a staple of Ethiopian cuisine and serves a dual purpose as an eating utensil. Increasing numbers of people are seeking gluten-free products, even those who don’t have Celiac disease. Teff flour can be used in pancakes, breads, muffins, etc.
Here are some other ways to incorporate teff into your diet:
- Use teff flour to make pancakes, breads, crackers, chips, or pastas.
- Cook teff grains and serve them as a side dish, similar to quinoa or rice.
- Add teff to soups and stews to thicken them and boost their nutritional content.
- Enjoy Lovegrass Ethiopia Teff Cocoa Rings or Ancient Grain Honey Hoops for a crispy, crunchy, and nutritious breakfast.
Teff Cultivation
The cultivation of teff is labor-intensive and the small size of its seeds makes it difficult to handle and transport without loss. Teff is adaptable and can grow in various environments. Despite its superficial root system, teff is quite drought-resistant thanks to its ability to regenerate rapidly after a moderate water stress and to produce fruits in a short time span. Teff is usually cultivated on pH-neutral soils, but can tolerate acid soil pH below 5.
In Ethiopia, teff is mostly produced during the main rain season, between July and November. It is known as an "emergency crop" because it is planted late in the season, when the temperatures are warmer, and most other crops have already been planted.
