SOURDOUGH (INJERA) TEFF BREAD NB1
- 1/4 cup teff flour NB2
• 3/4 cup all-purpose gluten free flour (or your favourite diabetic friendly flour)
• 1 cup water
• Olive oil
- Put the teff flour in the bottom of a mixing bowl and sift in the all-purpose flour.
- Slowly add the water, stirring to avoid lumps.
- Put the batter aside for a day or more (up to three days) to allow it to ferment. In this time, your injera batter will start to bubble and acquire the slight tanginess for which it’s known. Note: If you find that your injera batter does not ferment on its own, try adding a teaspoon of yeast.
- Heat a non-stick pan or lightly oiled cast-iron skillet until a water
drop dances on the surface. Make sure the surface of the pan is smooth: Otherwise, your injera might fall apart when you try to remove it.
- Coat the pan with a thin layer of batter. Injera should be thicker than a crêpe, but not as thick as a traditional pancake. It will rise slightly when it heats.
- Cook until holes appear on the surface of the bread. Once the surface is dry, remove the bread from the pan and let it cool.
NB 1 Injera is a sourdough-risen flatbread with a slightly spongy texture. Traditionally made out of teff flour, it is the national dish of Ethiopia, Somalia, Djibouti, and Eritrea. It is central to the dining process in those cultures as bread is the most fundamental component of any meal. While originally specific to Ethiopia and other parts of the Horn of Africa, Jews migrating from that region have spread injera to Israel.
NB2 INTRODUCING TEFF, Gluten free and diabetic friendly.
Cultivation and uses
In 1996, the US National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable landcare.”
Teff is high in protein, carbohydrates and fiber.
Teff and Millet – November Grains of the Month
Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.
Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia. Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.
Teff is high in protein, carbohydrates and fibre.
2 1/4 cups oat flour, plus extra for flouring surface (560 ml) NB1
1 cup cold water (250 ml)
1 tsp dried yeast/ sour dough starter if you have it
- In a mixing bowl, whisk together oat flour and yeast/sour dough starter.
- Add the water slowly, starting with 3/4 cup, mixing with a fork (or your hands) until a dough is formed. If mixture crumbles easily, add more water. If mixture feels sticky, add more oat flour.
- Let the dough stand for 90 to 120 minutes this allows the yeast to feed on any available sugar and for a sort of sough dough.
- Turn dough out onto a surface, lightly dusted with oat flour, and knead until dough is smooth
- Divide into eight balls and let rest, covered with plastic wrap, for 10-15 minutes. (more if required)
- Working with one ball of dough at a time, roll out on a Silpat or parchment until you have a thin, round tortilla. Tip: roll from the centre out, rotating dough as necessary.
- Stack tortillas between sheets of parchment or plastic, covered with a slightly damp kitchen towel, until ready to cook. Do not allow tortillas to dry out.
- In a dry, non-stick or cast-iron or stoneware fry pan over medium-high heat, cook tortillas, one at a time, for 30 seconds to one minute per side. Stack and keep warm in a tortilla holder or on a plate, covered with foil.
A serving of oat flour contains a total of 19.5 g of carbohydrates, which is about 7 percent of the daily value for carbohydrates. This total consists of 17 g of complex carbohydrates and 2.5 g of dietary fiber, which is 10 percent of the daily value for dietary fiber. Oat flour contains no simple sugar.
LOW-CARB BREAD (Gluten free)
for 12 servings
- 6 omega-3 egg yolks
- 6 omega-3 egg whites
- 2 omega-3 eggs
- 2 cups almond flour
- ⅓ cup Olive oil
- 1 tablespoon baking powder
- salt, to taste
- ¼ teaspoon cream of tartar
- Preheat oven to 375°F (190°C).
- Carefully separate 6 eggs, placing the yolks in a large bowl and the whites in a medium size bowl.
- Place the 2 whole eggs in the large bowl with the yolks and add the oil. Beat together with a fork or whisk until smooth.
- Add the almond flour, baking powder, and a pinch of salt to the egg yolk mixture. Stir the mixture with a spatula until well incorporated and set aside.
- Add the cream of tartar to the egg whites and beat with a hand mixer until stiff peaks form.
- Use a rubber spatula to transfer ⅓ of the whipped egg whites to the almond mixture and gently fold the batter together.
- Add the next ⅓ of the whites to the batter and fold in until smooth.
- Gently fold in the remaining egg whites just until the batter is smooth and no white streaks remain.
- Line the bottom of an ungreased loaf pan with parchment paper and pour in the batter.
- Bake for 40 minutes, until the top has set and formed a golden crust.
- Let the loaf cool for 10 minutes before running a thin knife along the inside of the pan to release the sides of the loaf. Gently remove the loaf from the pan and remove the parchment paper on the bottom.
- Let the bread cool at room temperature for 1 hour before slicing.
Adapted from https://tasty.co/recipe/low-carb-bread
I have seen Protein bread in several groups so I thought I would give it a test run. PROTEIN BREAD INGREDIENTS In the Pack
- Golden flax meal
- Whey protein
- Rice protein
- Pea protein
- Kibbled sunflower
- Almond meal
- Coconut flour
- Baking powder (gluten free)
- Sunflower seeds
- Chia seeds
- May contain traces of sesame seeds
You will need
- 3 large eggs
- 460 ml water.
- Preheat oven to 180 C
- Empty contents of packet into a bowl, make a well in the middle, add the water and eggs and mix well with a spoon
- Bake for 60=70 minutes at 180C.
- Remove and cool.
My thoughts. Smells more like a roast meat than a bread while cooking As this contains Baking powder it is to my mind more of a cake than bread. The packet did make a large loaf, I would divide it into two next time to make two small loaves some days apart. As it was a large loaf I divided it into small serves and placed this into the freezer. It froze well and kept much of its freshness Positives. It did not affect my sugar. It is gluten free. Negatives It contains Coconut flour which will be high in Saturated fats. I was left with a fatty aftertaste which I assume was the saturated fat in the coconut flour. The Cost at $12.95 AU for a large loaf it is not cheap. (Plus, your time and cooking costs). https://theproteinbreadco.com.au/
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