The Teff Word

Teff is a teeny tiny grain, smaller than a poppy seed yet a giant when it comes to nutritional superiority. Originating in Ethiopia, the homeland of the great Haile Selassie the last Emperor of Ethiopia from 1930 to 1974. A fun fact you might not know – but really should – is that Ras Tafari was Haile Selassie’s birth name and for Rastafarians, he is Jah incarnate – the redeeming messiah. Now what’s this got to do with food Sammy I hear you ask?

Well, back in the year 1992 I hung out with the Rastas on a Caribbean island called Martinique. I lived there for about a month in a little apartment in Fort de France, the capital of the French West Indies. By the way, exports include sugar, rum, tinned fruit, and cacao, so way back then I was surrounded by superfoods! Scuba diving most days, eating French food at nights and, of course dancing to reggae in the backstreet ghettos which were no place for a young white woman.

Don’t give a teff about all that? OK, well howabout this? Teff has around 12% protein and is especially high in calcium, iron, packed full of energy giving B vitamins, and has an estimated 20-30 per cent resistant starch. Now resistant starch is really important as it helps to regulate blood sugar. It is called resistant starch because it travels through your gastrointestinal system without changing or breaking down, making it a great source of fibre which helps to clear debris and impacted waste from your gut. This is a good thing.

Like quinoa, teff is rich in carbohydrate and protein but a predominantly carbohydrate-based grain. It is a complete protein which means it contains all nine essential amino acids, the building blocks of life. While lacking in folate unlike chia, teff contains the powerful fat soluble vitamin K, essential for blood clotting and integrity of bones and other chalky bits that require the binding of calcium. Vitamin K is quite rare in grains, more commonly found in dark green leaves as it is synthesized by plants during photosynthesis.

When the grain is cooking it behaves more like a porridge or polenta in that it can become a bit soupy, so do not over water it. Processed teff flour is milled without losing a valuable husk or outer coating which means it retains its nutrient benefit and is therefore becoming more widely used in pancakes, muffins and breads.

So here’s a healthy, rich and super tasty teff pudding for a stylish breakfast, brunch or anytime snack. Let me know if you like it in the comments below.

One love,


Rich and warm teff pudding

1 cup teff grain
2 cups water
Pinch salt
1 cup coconut water or nut milk
1 vanilla bean, scraped
Pinch cinnamon
1 dessertspoon cacao powder
2 bananas, sliced diagonally
1 punnet berries
1 dessertspoon cacao nibs
1 teaspoon currants
Maple syrup

  • Place teff in a medium-sized saucepan and cover with 2 cups water and salt.
  • Bring to the boil reduce heat and stir gently. Add more water if required.
  • Cook on medium heat for about 15-20 minutes.
  • Once the grain becomes soft and has absorbed most of the liquid, remove from heat.
  • Place a clean tea towel on the top of the saucepan.
  • Cover with a lid. This will allow the steam to finish the cooking process.
  • Stir through coconut water or nut milk, vanilla, cinnamon and cacao powder.
  • Divide into serving bowls and top with bananas, berries, cacao nibs and currants
  • Drizzle with maple syrup and serve warm.

Food as Medicine Masterclass – Melbourne 30 April

Before nutrition became trendy, before kale became the superfood superstar, and before the green juice Instagram selfie was ever a ‘thing’, there was Sam Gowing, spreading the word on healthy cuisine and all that it encompasses. Join her on Sunday 30 April from 11am – 3pm for an intimate food as medicine masterclass in her hometown of Melbourne.

This intimate food as medicine masterclass focuses on the healing properties of native Australian, Ayurvedic, TCM & Japanese culinary wisdom. Discover why black chia seeds are trending as a superfood, why slippery foods are much gentler on the intestinal tract than others, get tips on matching up food that benefits your bio-individuality, especially for the lungs, kidneys and liver. Learn how to kick start your metabolism and why fresh turmeric is her wonder food.

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