Named the ingredient of 2018, Teff the seed of Lovegrass is the smallest and most powerful grain in the world. Naturally gluten-free, its high fibre and high protein content isn't the only attractive feature about this life-changing grain. It also directly competes with mineral and vitamin supplements as just 100g accounts for approximately 50% your recommended daily intake of minerals and vitamins like iron, magnesium, zinc, potassium and calcium.
So as to make these minerals and vitamins more readily bioavailable, we like to soak our teff as much as possible.
If you're in poor gut health, if your energy levels are low, if your immunity could do with a boost or you simply work out a lot and you want to increase your endurance levels, the recipes below will be hugely beneficial to you and the maintenance of your gut and recovery periods.
Starting with the simplest, most potent recipe of them all!
- Teff Grain
- Probiotic Yoghurt (dairy or non-dairy)
- Mix 40% Teff with 60% yoghurt in a bowl. Example: 200g Teff with 300g yoghurt.
- Cover with foil or cling film and leave in the fridge for 24 hours.
- Use 2 heaped tablespoons of this mixture with your porridge in the morning, with your granola, on toast, with crumble, with pasta, with absolutely anything to give your food the prebiotic fibre kick it needs and you high portions of vitamins and minerals that contribute to a healthy metabolism, nervous system and immune system.
Ingredients (to be soaked for 24 hours in the fridge)
- 47g jumbo oats or regular oats
- 53g teff grain
- 200g milk (dairy or non-dairy)
The next day
- 130g water
- Stir the oats, teff and milk together in a jug and leave in the fridge overnight.The next morning transfer the mixture to a pot and add 130g of water with a pinch of salt.
- Cook on a medium heat stirring as much as possible for 6 minutes.
- Leave to stand for a minute or two once cooked, covered with a lid.
- Enjoy with toasted seeds, fresh blueberries and maple syrup.
48 Hour Fermented Teff Bread
- 200g Teff Grain
- 80g Gluten-free Oats
- 50g Teff Flour
- 30g Ground Flaxseed
- 50ml Olive Oil
- 10ml Maple Syrup
- 175ml Water
Mix the above ingredients together and leave in the mixing bowl (away from heat) covered in cling film for 30-48 hours.
48 hours later… (or 30 if you'd rather)
- 2.5g salt
- 2.5g bicarbonate of soda
- 1 x 60g egg whisked
- 5ml Apple Cider Vinegar
- And stir the dough very thoroughly to make sure the bicarb is dispersed throughout the mixture very well.
- Then line a 1lb loaf tin with greaseproof paper and spoon the bread mixture into the tin.
- If you don't have a bread tin you can simply roll out the dough in more teff grain and shape it into into a baguette style position on a lined tray.
- Bake for 1 hour @ 190 degrees fan.
Teff Apple Crumble
- 200g gluten-free oats
- 200g teff grain
- 20g buckwheat groats
- 20g pumpkin seeds
- 20g sunflower seeds
- pinch salt
- 60g coconut oil
- 20g maple syrup
- 20g honey
- 10g vanilla extract
- Apples - 1kg
- Vanilla Sugar - 2 tablespoons
- A good splash of kombucha
Bake at 180 degrees fan for 40 mins.
- Into a large dish place the cut apples.
- Sprinkle two tablespoons of vanilla sugar over the apples and a good splash of kombucha.
- Mix the dry ingredients together.
- Heat the wet ingredients together in a frying pan until the coconut oil has melted.
- Mix the wet with the dry and pour the mixture onto the apples patting down to make the outer crust hard.
- Bake in a fan oven for 40 minutes at 180 degrees.
- This crumble is epic served with soaked teff grain for breakfast. You can keep it in your kitchen covered with foil for 5 days and have it each day with your soaked teff to keep you in good gut health. :)