We’ve been researching this year’s healthy food trends a lot lately (because these things are fun for us). So, in our Internet travels, we came across mentions of an ancient grain that is said to be making a comeback, and we knew we had found the perfect choice for our first ever Grain of the Month.
One of the smallest and most nutrient-packed grains in the world, teff is proof that good things come in small packages. Here’s what we learned:
1. It’s gluten free.
2. It’s high in fiber.
3. It’s also high in calcium, iron, potassium, phosphorus, zinc, and all the B vitamins (except B12).
4. Lots of protein! It contains all eight amino acids essential for human growth and development.
5. It’s easy to cook.
Ok, so we’re sold. Now what can we make with it?
After milling over all our ideas, we decided on Blueberry Lemon Muffins made with teff flour. Now, according to everything we’ve read on teff flour, you can only replace about 1/3 of your flour in a recipe with teff flour. To stay true to our Grain of the Month, we agreed that our muffins should be gluten free. So we got to work.
Keep in mind, this recipe isn’t exactly low sugar, but we tried to keep it healthy while still giving it some flavor. We hope you enjoy!
1/2 cup softened butter
1/2 cup granulated sugar
1/2 cup coconut palm sugar
3 tablespoons egg whites
1 cup gluten-free, all-purpose flour
1/2 cup teff flour
1/3 teaspoon salt
1 teaspoon baking powder
Grated rind (zest) of one lemon
1/2 cup almond milk
1 cup blueberries (fresh or frozen)
1/4 cup granulated sugar
Juice from one lemon
Makes 12 muffins.
WW PointsPlus: 6 points per muffin* (not including topping)
1. Preheat oven to 350°. Place muffin liners in muffin pan.
2. In a large bowl, cream butter and then add sugars slowly. Beat in egg and egg whites.
3. In another bowl, combine and sift together teff flour, all-purpose flour, salt, and baking powder. Mix in lemon zest.
4. Add the flour mixture alternately with almond milk to the butter mixture, and gently fold in blueberries.
5. Evenly spoon batter into muffin liners.
6. Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.
7. Remove from oven and set aside to cool for a few minutes.
8. For optional topping, combine sugar and lemon juice in a small bowl, and spoon the sugar mixture over each muffin.
9. Remove from pan and enjoy!
*Points calculated by us!