INJERA (ETHIOPIAN TEFF BREAD)
A naturally fermented, spongy, gluten-free flatbread from Ethiopia is made from teff flour and water, using wild yeast to ferment over a couple of days. It is then cooked like a crepe and turned into a flavorful, tangy bread to serve with your favorite Ethiopian food. The fermentation process can take up to 2 or 3 days, depending on your climate. Injera is typically served with vegetables and/or meat on top where the bread is actually an eating utensil.
Provided by Buckwheat Queen
Categories Bread Yeast Bread Recipes Flat Bread Recipes
Time P1DT6m
Yield 2
Number Of Ingredients 6
Steps:
- Mix 1/2 cup white teff flour and brown teff flour together in a bowl. Add 1 cup water and whisk well. Pour mixture into a glass container large enough to hold 3 times the original volume. Cover with cheesecloth or other breathable fabric to keep out dust; do not seal with plastic wrap as air circulation is vital. Leave covered container in a draft-free environment; the mixture needs air to be circulated in order to ferment. Stir batter 2 times over 24 hours.
- Check for bubbles and possibly an increase in volume after 24 hours; there may also be a slightly tangy and sour smell. When you notice these things, add 1 tablespoon white teff flour and 1 tablespoon water to the batter and whisk well. Check in a few hours to see if bubbles have again formed, mixture has increased in volume, and the pungent smell is still evident; if so, the batter is ready and you can skip to the cooking process (step 5).
- Leave batter to rest another 12 hours if the mixture has not begun to form or smell sour after the first 24 hours; stir once during this time. Check to see if bubbles have formed, mixture has increased in volume, and a pungent smell is evident; if so, proceed with step 4.
- Mix together 2 tablespoons white teff flour and 2 tablespoons water in a bowl, making sure there are no lumps. Add mixture to the batter, whisking well. Wait a few hours; batter should be bubbly with a noticeable increase in volume and a pungent but fragrant smell, indicating it is ready to be cooked.
- Heat an 8-inch crepe pan or nonstick skillet over medium heat. Add oil. Pour a scant 1/2 cup batter slowly and steadily into the hot pan in a circular motion from outside to inside. Cover the pan completely in a spiral without swirling. Cover, reduce heat to medium-low, and cook, allowing steam to cook the top of the bread, 1 to 3 minutes. Remove from pan with spatula and transfer to a plate; cover to keep warm. Repeat with remaining batter.
Nutrition Facts : Calories 225.3 calories, Carbohydrate 41.1 g, Fat 3.8 g, Fiber 7.7 g, Protein 6.9 g, SaturatedFat 0.4 g, Sodium 13.9 mg
GLUTEN-FREE TEFF BANANA BREAD (VEGAN + SOY-FREE)
This vegan gluten-free banana bread recipe is made with super nutritious teff flour and sorghum flour. If you don't have those flours on hand you can replace them with brown rice flour, though the bread won't be as flavorful. This recipe comes from www.glutenfreewholefoods.blogspot.com which is a modified version of the Banana Walnut Muffin from The Whole Life Nutrition Cookbook.
Provided by Whole Life Nutrition
Categories Quick Breads
Time 50m
Yield 4 mini loaves
Number Of Ingredients 13
Steps:
- Preheat oven to 375 degrees F. Lightly oil 4 mini-loaf pans or 1 muffin tin.
- In a large bowl combine the flours, tapioca flour, sugar, xanthan gum, baking soda, baking powder, and sea salt. Mix well.
- Place the bananas into a 4-cup glass measuring cup and mash with a fork; it should equal approximately 2 cups. Mash more if needed to get at least 2 cups. Add the milk to the mashed bananas and whisk it together with the oil and vanilla. Pour the wet ingredients into the dry and gently mix together being careful not to over mix. Gently fold in the chocolate chips.
- Spoon batter into oiled pans, gently rounding the tops with the back of a spoon into a loaf shape. Bake at 375 degrees F for about 30 to 35 minutes (20 to 25 mins for muffins). Loosen sides with a knife and gently take out of pans and place onto a wire rack to cool.
TEFF BANANA BREAD
Categories Bread Mixer Fruit Breakfast Brunch Bake Vegetarian Kid-Friendly Wheat/Gluten-Free Tropical Fruit Banana Healthy Kidney Friendly Pescatarian Peanut Free Tree Nut Free Soy Free Kosher Small Plates
Yield Makes one 9-inch loaf
Number Of Ingredients 11
Steps:
- PREHEAT the oven 350° F. Lightly grease a 9" by 4" loaf pan with nonstick cooking spray.
- IN the bowl of a standing mixer with a paddle attachment or with an electric mixer, puree the bananas on medium speed. Add the oil and blend on low speed for 30 seconds. Add the eggs and vanilla extract and blend on medium for 1 minute.
- STIR together the remaining ingredients in a large bowl. Add the wet ingredients to the dry ingredients, working the batter with a large whisk to combine and make a slightly elastic batter, 3 minutes.
- POUR the batter into the prepared pan and bake until the cake pulls away from the sides of the pan and a tester inserted into the center comes out clean, about 55 minutes.
- LET the bread cool in the pan for 15 minutes, and then turn out onto a wire rack to finish cooling before slicing. Serve warm or at room temperature.
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- Either before going to bed, or first thing in the morning, place the water and vinegar into a high powered blender jar (i.e BlendTec or Vita-Mix). If using the flours, start them soaking in a bowl.
- Proof your yeast by whisking your yeast into the warm water and honey. Set aside for a few minutes to get a slightly poofy, creamy froth. If it doesn't do this, your yeast is old or the water was too hot and you likely killed it....start over.
- Pour in the proofed yeast mixture to the soaked grains, along with the oil and salt. Blend on high speed for one full cycle (about a minute) until all the grains are pulverized and the mixture looks like a batter. Teff is super tiny, so there will be some specs of it left.
- Let the dough rise in a warm place. I like to use my oven that has been briefly heated and then turned off. My English muffins rarely take longer than 15 minutes (the blender warmed everything up nicely) to rise to just under the rims of the rings, and my loaf takes at least 30-45 minutes. We are not going for double in size here, about half that!
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- Aids Circulation. The iron in teff increases oxygenation to important organs and areas of the body. Iron is needed to produce hemoglobin, a type of protein found in red blood cells that carries oxygen from your lungs and transports it throughout your body to your cells.
- Promotes Weight Loss. Copper provides the body with energy and helps heal the muscles, joints and tissue. As a result, teff, which contains 28 percent of our daily value of copper in just one cup, promotes weight loss and increased energy.
- Relieves PMS Symptoms. Adding teff to your diet cuts back inflammation, bloating, cramping and muscle pain associated with menstruation. Because teff is a food high in phosphorus — containing 30 percent of your daily value — it helps balance hormones naturally.
- Boosts the Immune System. Because teff is a high source of B vitamins and essential minerals, it boosts the immune system. Thiamine, for example, is closely involved in regulating the immune response.
- Supports Bone Health. Over 10 million U.S. adults are affected by osteoporosis, and it’s one of the leading causes of bone fractures in the elderly. Luckily, teff is a great source of calcium and manganese, so it promotes bone health.
- Aids Digestion. Because of teff’s high fiber content, it helps regulate the digestive system — working to naturally relieve constipation, bloating, cramping and other gastrointestinal issues.
- Supports Cardiovascular Health. Consuming teff can naturally lower blood pressure, reducing the risk of heart attack and stroke. Teff is rich in vitamin B6, which maintains healthy blood vessels and reduces the risk of heart disease.
- Manages Diabetic Symptoms. Teff helps slow the release of sugar into the bloodstream. Consuming one cup of teff supplies the body with more than 100 percent of the daily recommended amount of manganese.
- Serves as High Source of Protein. There are a number of benefits of eating more protein foods everyday. It keeps our metabolism running, our energy up and our blood sugar levels stable.
- Serves as a Gluten Alternative. Teff is a gluten-free grain, so people with celiac disease or gluten intolerance can safely add teff to their gluten-free diet and take advantage of its health benefits.
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- Bring a heavy saucepan to medium heat. Add teff, water, almond milk, coconut oil, cinnamon, banana slices and sea salt to the pan. Stir well to combine.
- Bring the mixture to a boil. Once boiling, turn the heat to medium-low, cover and cook at a simmer for 15-20 minutes. Make sure you give the mixture a stir from time to time to prevent the teff from sticking. If the mixture gets too thick, you can add more water or almond milk but I didn’t need any extra.
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- In a large bowl, stir together the water, milk, vinegar, oats, psyllium, flaxseed meal and molasses until combined. Let stand for 15 minutes.
- Meanwhile, preheat oven to 350F (175 C) and grease or spray 4 small (5×3-inch/12.5×7.5 cm) loaf pans.
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