Clifton, NJ :  Did our elders know better? Two of the newest entrees in gluten-free living, Teff and Plantain Flour, actually take a page from the old-school diet playbook. These nutritious flour alternatives offer intriguing possibilities for the home cook – as long as you know how to use them.

The good news, according to Pereg Natural Foods, is you can easily swap out wheat flour for these gluten-free staples in many of your traditional recipes. Plus, they lend themselves to some amazing treats well worth discovering. Get to know teff and plantain flour, and learn what our elders have known for generations.

About Teff

Teff has been widely unavailable to the rest of the world until recently. It is best known as the basis for injera, the spongy, tangy flat bread found in place of forks and spoons at every Ethiopian meal.

First cultivated some 6,000 years ago, this tiny Ethiopian grain – about the size of a poppy seed — is thought to be one of the earliest domesticated plants known to man. It remains a staple of the East African diet to this day. Valued for its long shelf life, it offers a wealth of nutritional benefits including protein, fiber, calcium, iron, and other essential minerals.

The experts at Pereg say teff’s nutty, almost malty flavor lend an earthy surprise to baked goods, particularly those containing chocolate and brown sugar. Try using it in quick breads, muffins, scones, or chocolate chip cookies. Teff’s fine texture also makes an ideal pairing with buckwheat flour – think waffles, pancakes, crepes. Or find decedent inspiration with the Raspberry Chocolate Truffle Tart from Pereg’s test kitchen (see recipe below).

When blending teff with other flours, the secret is to measure by weight, not by volume. Use about 25% less regular flour and replace with the equivalent weight of teff.

Introducing Plantain Flour

Flour made from dried green plantains has been key to Caribbean, West African, and South American cuisine for over a century. The plantain is a delicious source of nutrients, delivering vitamins A and C, fiber, folates, and more potassium than its cousin, the banana. Its indigestible, high-resistant starch content is thought to be beneficial to gut health, possibly reducing the risk of digestive disorders.

You can generally substitute plantain flour for regular flour in grain-free recipes. Use about three-quarters as much as you’d use for regular flour and add a bit of extra water or liquid. Also, keep in mind that plantain flour has a somewhat bitter flavor as it’s made from raw green plantains. You’ll want to taste as you go and correct for sweetness.

Let your imagination run wild with versatile, gluten-free plantain flour. Try some gooey brownies, bars, quick breads, cupcakes, and plantain pancakes or waffles. Pereg gets you started with Tropical Plantain Cookies (recipe below).

Raspberry Chocolate Truffle Tart with Teff Crust

Makes a 10” tart

 

Teff Pie crust:

2 cups Pereg’s Teff Flour

½ cup vegetable oil

½ tsp. salt

¼ cup honey

2 Tbsp. cold water

 

Filling:

¼ cup raspberry jam (or more if needed)

1 cup full fat coconut milk

1 tsp. vanilla extract

2 cups bitter sweet chocolate

Fresh berries for garnish

Preheat oven to 375 ̊ F.

For crust: In a large bowl mix all ingredients together until they are fully blended. Dough should have a crumbly appearance. Without rolling, press into a 10” tart tin and bake for 12‐15 minutes. Let crust cool in tin. Crust is now ready to fill.

For filling: Spread bottom of tart shell with a layer of jam. In a medium saucepan, heat the coconut milk and vanilla extract over medium heat until it starts to boil. Remove from heat and whisk in chocolate. Make sure chocolate is fully blended and there are no lumps in the filling. Pour warm chocolate ganache filling into the tart shell. Refrigerate for 2 hours, then garnish and serve. Tart will keep in refrigerator for up to 2 weeks.

Tropical Plantain cookies

 

Makes 36 cookies

Ingredients:

1½ cups Pereg’s Plantain Flour

1½ cups brown sugar

1 Tbsp. baking powder

½ tsp. salt

1 tsp. cinnamon

2 large eggs

2 Tbsp. milk

¾ cup vegetable oil

1 tsp. vanilla extract

½ cup sweetened dried pineapple, chopped into ¼-inch cubes.

¾ cup chopped walnuts

¾ cup shredded coconut (sweetened)

 

Directions:

Preheat oven to 350 ̊ F. In a large bowl mix together plantain flour, sugar, baking powder, salt, and cinnamon. Lightly beat eggs, milk, oil, and vanilla together. Add egg mixture to dry ingredients and mix thoroughly. Mix pineapple, walnuts, and coconut into batter. Use a 2 Tbsp. scoop to place batter on a baking sheet, leaving 2” of room between each cookie. Bake for 12 minutes or until a toothpick comes out clean.