YMCA Healthy Living Magazine, powered by n4 food and health (Winter 2015)

KATE GUDORF, APD Kate is passionate about good food and health. She works one-on-one with clients in private practice (www.nutritionsydney.com), as well as with large and small groups conducting nutrition seminars and cooking demonstrations. Kate also has a keen interest in the management of autoimmune conditions, diabetes, polycystic ovarian syndrome, insulin resistance, nutrigenomics, and general healthy eating. Learn more about Kate at n4foodandhealth.com TEFF: THE NEW “IT” GRAIN Nutrition expert Kate Gudorf explains teff, the new nutritional powerhouse. T eff is the little grain that could. In fact, it’s been called the new “it” grain of 2015 and if you do a quick Google search on “teff” you’ll find no shortage of celebrities touting its benefits and lots of articles declaring teff the “quinoa of 2015!” Teff is predominantly grown in Ethiopia and is a staple food of the Ethiopian diet. Teff grows quite easily in a variety of climates, and due to its teeny tiny size (about the size of a poppy seed), is able to sustain a large population much more efficiently than other grains. In fact, about a half kilogram of teff can produce up to one tonne of grain in just 12 weeks! This nutritional powerhouse is the smallest grain in the world, at about 1/100th the size of a kernel of wheat, which confirms that good things really do come in small packages, because this little grain is not only packed with nutrients, but is also high in fibre, healthy fats and protein. The nutrients in this grain make it healthy and satisfying, keeping you full for hours. Due to its small size, a portion of teff has a higher proportion of bran via the outer covering of the kernel; this means a serving of teff is packed with fibre. A large portion of the fibre found in teff is resistant starch, which is an important fibre that helps to manage blood glucose levels, maintain body weight and improve gut health. Additionally, teff is packed with calcium – one cup of teff has nearly the same amount of calcium as a half cup of milk. For vegetarians, vegans, or people who avoid dairy, teff may be a good alternative source of calcium. Teff is naturally gluten free, which is great news if you or someone you cook for has coeliac or needs to avoid gluten. This grain can also be used as a substitute for wheat flour in almost any recipe. Of course, this is all well and good, but teff has to taste good in order for it to make it to our dinner plates, right? So how does it taste? Teff has a nutty, slightly earthy, but very mild flavour, making it highly versatile. It is well suited for a variety of different recipes and can be combined with many flavours. Injera, a traditional Ethiopian flatbread, is made from fermented teff. You can use teff in your homemade muesli, in pancakes, pizza bases, waffles, crackers, as a side dish, as a breakfast porridge, or in place of rice or another grain with a casserole or stir fry. You can find teff in specialty supermarkets. Bob’s Red Mill brand carries teff and can be found in some supermarkets and health food stores. Look in the health food aisle of your local supermarket. References • Bob’s Red Mill, whole grain teff • Maskal Teff, millet and teff with squash and onions • Nutritional value cooked teff • Whole Grain Council, teff and millet WINTER 2015 YMCA HEALTHY LIVING MAGAZINE 3

YMCA Healthy Living Magazine, powered by n4 food and health (Winter 2015) | Page 3