Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (2024)

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (1)

I'm someone who gets reallyexcited over new food finds - and that's something Jesse is always teasing me about.

I scour the grocery store catalogues each week searching for the big NEW!stickers and always check the aisles for new ingredients and products I haven't tried before. Having so many different allergies my hunt isn't always successful, so when I find something new that I can eat - I get super dooperexcited.

One of my more recent new food finds was Teff. I'd heard lots about the grain in the past - and even managed to try it whilst we were in the US last year - however, it was impossibleto find in Australia. I couldn't buy it here and I couldn't ship it in due to import restrictions. For a while I forgot all about it until it popped up in the Coles catalogue one week and I rushed off to our local store to grab me a packet.

Literally... grab.As in, crazy insane girl in the health food aisle jumping up and down about her latest food find only to have her mother say "Teff? Teff.....are you sureyou can eat that? It sounds like something you'd find growing in the middle of a wheat field". Ah, ye of little faith!

But, since teff isn't exactly a well known ingredient, I thought I'd start off by introducing you to my new teeny tiny little friend!

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (3)

What is Teff?<this pin it button will pin the info for you for future reference!
Teff is a teeny tiny ancient grain (even smaller than a poppy seed) that grows predominately in African regions. It comes in a variety of different colours (white, red and brown as shown) and has a mild, nutty flavour.

The grain might be small but it packs a nutritional punch as it's high in protein, calcium and iron and has a brilliant balance of amino acids.

  • Is Teff Gluten Free? Yes!
  • How do you cook Teff? Teff can be ground into flour and used in bread or baked goods (it's traditionally used to make injera; a flat, pancake like fermented bread), made into a porridge or pudding like dish and it can be eaten steamed, boiled or baked as a side dish or main course.
  • Where to buy Teff in Australia: At the moment I've only found teff grains available at Coles (in the health food section), however, I'm guessing that as this tiny grain gains popularity it will start popping up everywhere!

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (6)

But how did I try teff for the first time? The same way I try just about any new grain - for breakfast!

I decided to make a teff porridge the first time I tried using teff and it was then that the inspiration struck for this recipe! Teff makes a deliciously thick, pudding like treat so naturally I had to make a healthy chocolate pudding recipe!

I was hesitant to give this to Jesse to try as he's pretty stuck in his ways with certain foods, however, I was pleasantly surprised when he came back to me, empty bowl in hand and said with a smirk; "That was rubbish.... I think you need to make some more".

It got the Jesse seal of approval andit's healthy enough to eat for breakfast. What more could you want?!

But enough yapping from me,

Let me share the recipe with you! >>

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (8)

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (10)

Healthy Teff Chocolate Puddingserves 2-4, easily multiplied/divided

low fat, gluten free, healthy, refined sugar free, dairy free, egg free, vegan

1/2 cup (80g) teff flour (I just ground 80g teff grains in my magic bullet but if you don't have a high powered food processor/blender be sure to use teff flour for a smooth pudding!)

3 tbsp (20g) unsweetened cocoa powder

1 1/2 cups milk of your choice (I used unsweetened almond milk)

1 1/2-2 tbsp maple syrup (increase/decrease according to your tastes)

1 tsp vanilla extract

pinch of salt

Place your teff flour and cocoa powder in a medium saucepan and add in around 1/4 cup of your milk, mixing to combine the dry mixture with your milk.

Once your teff flour and cocoa have mixed in with the milk, add the remainder of your milk, as well as the maple syrup, vanilla and salt, stirring until the mixture smooth and combined.

Place your saucepan over a medium heat, stirring constantly until your pudding mixture begins to thicken.

The pudding will thicken as it cools so keep that in mind, however, you can make it as thin or as thick as you like - just be sure to keep stirring so it doesn't go lumpy! It should only take 2-3 minutes in total.

Pour your pudding mixture into serving dishes and serve warm or chill in the fridge if you'd prefer a chilled pudding.

But tell me, what is your latest food find or what ingredient have you recently tried/bought for the first time?

And have you ever tried teff?

Leave a comment below, otherwise I'm just a bumbling idiot talking to herself! ;)

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (11)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (12)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (13)

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (14)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (15)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (16)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (17)Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (18)

Recipe: Vegan Teff Chocolate Pudding (Healthy & Gluten Free!) (2024)


Is teff allowed on a gluten-free diet? ›

Unlike other grains like wheat, barley, and rye, teff is gluten-free. This makes it a good choice for people who have Celiac disease or are sensitive to gluten. It can substitute for other flours that contain gluten, like regular wheat flour.

How do I substitute teff flour? ›

You can replace teff flour with Sorghum flour, Rice Flour, Starch Flour, Charcoal, Tapioca flour, Buckwheat, Millet Flour, Quinoa, Cornmeal, or Oat flour, and you could even try combining some of these ingredients for the best results.

What is the disadvantage of teff? ›

However, excessive teff consumption may have negative consequences. Teff is rich in fibre, and excessive consumption of fibre may lead to constipation and flatulence. Teff typically contains less thiamine compared to other cereal grains.

Does teff raise blood sugar? ›

Whole, cooked teff has a relatively low GI compared with many grains, with a moderate GI of 57 (25). This lower GI is likely due to it being eaten as whole grain. Thus, it has more fiber, which can help prevent blood sugar spikes ( 1 ).

Why was teff banned? ›

Teff, an ancient grain from Ethiopia and Eritrea, has been growing in popularity across the world in recent years. Huge demand meant prices skyrocketed and the Ethiopian government eventually slapped a ban on exports which it kept in place for six years.

Is teff flour anti inflammatory? ›

Teff also have copper that acts as an anti-inflammatory agent that protects one from heart diseases against deficiencies.

Does teff flour spike insulin? ›

Teff has a low glycaemic index. This is thanks to its high-quality protein and fibre content, which ensures energy is released into the bloodstream slowly, preventing spikes in glucose. That helps maintain steady blood sugar levels, and as such teff is good for controlling and preventing type 2 diabetes.

Is teff flour inflammatory? ›

Fitness: Teff is a great source of protein, which supports lean muscle mass. Copper, found in teff, also helps relieve muscle and joint pain while also minimizing inflammation.

Can gluten-free people eat injera? ›

Injera (Sourdough Flatbread)

Teff is an ancient grain that comes from a grass native to the Horn of Africa and has been a staple food crop for the region. Teff is naturally gluten-free, high in protein, fiber, iron, and Vitamin B6.

What grains are not allowed if a person must avoid gluten? ›

Here are steps to take when getting gluten out of your diet. Rethink your grains: Avoid all products with barley, rye, triticale (a cross between wheat and rye), farina, graham flour, semolina, and any other kind of flour, including self-rising and durum, not labeled gluten-free. Be careful of corn and rice products.

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