Teff on a Gluten Free Diet

Teff flour is the flour made by grinding teff grains down into a powder. The flour contains just as many nutrients as the grains themselves and has the same low glycaemic index. This makes it an effective way of baking extra healthy and diabetic-friendly breads, pies, cakes and cookies. 

Even better, teff is 100% naturally gluten free. So you can add those suffering from coeliac disease, gluten intolerance and gluten insensitivity to the list of people who can enjoy the health benefits of this ancient grain. 

Time to talk appearance and taste. The tiny teff grains are roughly the size and shape of a poppy seed. The colour can be white, light brown, red or dark brown depending on the variety. 

Taste-wise, teff has a mild nutty flavour, similar to quinoa. Lighter varieties are milder and sweeter, while darker varieties are nuttier and earthier. 

Teff is best known for providing the flour for injera, the traditional Ethiopian flatbread that is used for everything from an edible serving plate to an eating aid to a classic bread. But teff can also be used to make porridge or a “teff polenta”; it can be served as a side or a bed for ragouts; it can even be fermented to make alcoholic beverages, such as tella, a beer, or katikala, a liquor. 

Aside from injera, teff flour can be mixed into most dough and pastry mixes to fortify breads, wraps, pancakes, pizza bases, pastas, cakes, biscuits – pretty much any flour-based food. Indeed, a study on the chemical composition and food uses of teff confirmed that teff improves the nutritional value of the food products it’s used in, adding much-needed protein, fibre, vitamins and minerals.  

The great news for all gluten free eaters is that teff flour, like the grain it’s made from, is 100% naturally gluten free too. That makes it a great, nutrient-rich alternative for making gluten-free bakes and thickening gluten free sauces. 

We do recommend, however, that you buy teff flour rather than make your own, as the teff grains are so tiny it can be difficult to ensure they’re all sufficiently ground down. Just remember to check the packaging carefully to make sure that the teff flour you are buying is certified gluten free and has no risk of cross-contamination from gluten-containing grains handled in the same or nearby facilities. 

Although teff may not yet be widely available on supermarket shelves near you, don’t worry, Schär’s got your back. We have incorporated teff into some of our best-selling and newest products, from our chocolatey Twin Bars to our sumptuous Pizza Veggie ai Cereali and our versatile Brown Crispbread. So whether you’re in the mood for something sweet, savoury or just a nutritious snack, you can indulge knowing that you’re getting a whole load of teff goodness in there too. 

Yet another benefit of teff is that it is highly versatile and fast cooking. Use it as you would any other grain by sprinkling it over fruit and yoghurt for breakfast, mixing it into your muesli, steaming it and serving as a side, or baking it into your breads and biscuits.  

To prepare as a side, simply boil one-part teff to three parts water or stock for 15-20 minutes. Season with garlic, chilies, coriander, basil, cardamom, ginger or cinnamon to enrich its subtle nutty flavour.  

Teff flour is a wonderful wheat-replacement flour for baking gluten free breads, muffins, pancakes, waffles, cookies, biscuits, cakes and other pastries (and for making them extra nutritious too). However, although baking powder will add rise to teff flour mixes, the resulting crumb can still be quite dense, so it’s recommended to mix teff flour with other gluten free flours such as millet flour or buckwheat flour for a fluffier bake. 

However you choose to use teff, we have no doubt that this micro-sized super grain will soon conquer your kitchen on its rise to world domination.