By GMB Founder, Peta Shulman
Packed full of nutrients and gluten free goodness, I find out from our GMB Nutritionist Stephanie Malouf what makes this ancient grain so unique! If you're needing some inspiration on how to use the Teff Tribe Ivory Grain found in our July GoodnessMe Box have a look at this delicious Teff, Pumpkin, Haloumi & Mint Fritters recipe!
What is Teff and why is this grain so special?
Whilst Teff appears to be the new favourite grain on the block it’s been staple source of carbohydrates in the Ethiopian diet for centuries. It’s the smallest grain in the world but don’t let its size fool you. It boasts a wide range of health benefits and it’s popularity is largely attributed to it being a gluten free.
Should I be eating Teff?
Teff is a great addition to a healthy balanced diet. It contains a wide range of vitamins and minerals particularly iron, calcium, zinc, magnesium and B vitamins essential for healthy bones and heart health. It’s also a high source of fibre and protein compared to other grains assisting in weight loss and digestive health.
How do I eat Teff?
Teff is a great alternative to your gluten containing grains such as wheat, barley and rye. Its small structure means it acts a whole-grain flour keeping its fibre and nutrients intact, unlike other flours that destroy these during the milling process. This makes it ideal for baking. Teff swells similarly to semolina making it a great base for porridge or as a thickening agent to soups and casseroles.
Should I replace anything in my pantry with Teff instead?
Variety is key to a healthy balanced diet as we can’t get all our nutrients from one food. Teff is a great addition to all other whole grains which is not only essential for a healthy balanced diet but also keeps things exciting.
Recipe: Teff, Pumpkin, Haloumi & Mint Fritters
GF | Serves 2
- 500g pumpkin, cubed and roasted
- Small handful mint, chopped roughly
- 2 eggs
- 2 cups Ivory Teff Grain
- 2 tablespoons olive oil
- 180g haloumi, finely chopped
- 2 cloves of garlic, crushed
- ¼ of a preserved lemon, chopped
- 1 teaspoon preserved lemon juice
- 2 teaspoons mixed spice
- 1 teaspoon harissa paste
- ½ red chilli
- 2 tablespoons potato flour
- Preheat the oven to 180 degrees Celsius.
- Cook teff – 3 parts water/ 1 part grain (so 6 cups of water) in a saucepain with lid on and pinch of salt, bring water to boil, reduce to simmer and cook for 10-12 minutes
- In a large bowl, mix together the cooked teff, spices, preserved lemon, garlic, chilli, eggs, salt and pepper, and olive oil. When the mixture is combined, add the rest of the ingredients – cubed pumpkin, haloumi and mint and potato flour, and stir gently until just combined. If the mixture is still too runny (you should be able to create balls of it) add more potato flour.
- On a lined baking tray, gently press down medium palm size balls of the fritter mixture, until they form a patty. Repeat this process until you have used up all the mixture. It should make about 8-10 medium fritters.
- Cook in the oven for around 20 minute, checking the fritters and gently turning them over. Continue to cook for another 20 minutes, or until they are nice and brown.
- Serve with your choice of side (yogurt and salad is our pick) and enjoy!