Teff is one my new favorite grains. I admittedly was weary at first–for some reason I always associated its name with Teflon, the non-stick pans. Obviously, this does not sound delicious, so you can see why I put off trying it for quite some time. Until today. This morning I made these cookies and much to my surprise, fell in love. They are hearty, full of amazing nutrients, protein, and iron and are satiating beyond belief. Not to mention they are spicy gifts of goodness to your mouth. I think I’ve found my new power bar.
Teff is a tiny, itty, bitty grain that originated in Ethiopia. Its name was derived from the Amharic word teffa which means “lost,” due to small size of the grain and how easily it is lost if dropped. Because of it’s small size, it is usually ground into a flour. This makes its nutritional value nearly identical to that of the whole grain–not a whole lot is lost in the grinding process. Teff also has no gluten, so it’s perfect for people who are gluten intolerant. The list of ingredients in these cookies may surprise you, they certainly did me. Powdered mustard for a spicy kick, tamari which beautifully weaves together all the flavors, and cloves put this recipe in a class of its own.
I like to have little things like this for road trips or big trips. Recently we flew across the country and for one of the flights I was stuck without any snacks. For five hours I was taunted by a hamburger-like thing sitting on my tray table, going cold and gray. The shards of iceberg lettuce weren’t that much more appetizing, so I settled on the tiny Hershey’s bar. But after eating it, the sugar hit my brain like a brick wall and I felt tired, cranky, and even a little sick. Oh to have had these Teff cookies then! You live and you learn, at least in this case I certainly did–never fly without your own snacks.
Teff Ginger Molasses Cookies, via Terry Walters Clean Food “Nobody will ever believe that [these cookies] are made without wheat, eggs, milk, butter or brown sugar.”
2 cups brown teff flour 1 teaspoon baking soda 1/4 teaspoon sea salt 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/2 teaspoon powdered mustard 1/2 cup almond butter or sunflower seed butter 1/2 cup molasses 2 teaspoons tamari 2 tablespoons grated fresh ginger 1 teaspoon powdered ginger (my addition) 1/2 cup maple syrup
Preheat oven to 350 degrees F. Combine all dry ingredients, stir them, then add the wet ingredients. Mix until just combined, do not overmix. Line cookie sheet with parchment paper. Drop batter by heaping teaspoons onto cookie sheet. There is not need to roll, flatten or shape mounds. Simply place in oven and bake 12 minutes. Remove from oven and place directly on wire rack to cool. Makes 24 cookies.
Enjoy!
I cannot resist the spicy kick of ginger, especially when it comes in the form of a bread. I know it has something to do with the texture and that spicy, unexpected zing! One of my favorite recipes of all time is gingerbread. I could easily eat a whole pan of gingerbread by myself. Not. a. problem. And even though it does have some nutritional value via the molasses and spices, it’s high amount of sugar and white flour leave me feeling totally zonkered out. Instead of having energy to finish the tasks of the day, I become a baked-good space cadet!
So I set out to figure out how to get the same spicy and textural sensations without the total low-energy crash afterward. And I was pleasantly surprised with the result. If you make these, do not expect something sweet. In fact, they are more like a bread than a muffin. I took them over for some taste testing to a friends and both she and her husband really liked them. She whipped out some almond butter and suggested trying it with a liberal smearing–it was great! They are delicious naked, but the nice thing is you have the option to doll them up with a dab of jam, butter and honey, or any nut butter. The carrots and apple sauce make these super moist, a texture that could almost be called addicting.
These muffins are packed with good nutrients like wheat bran and molasses (both high in magnesium), beta-carotene, anti-oxidants, and vitamins. They are also great with breakfast or as a mid-day snack. Enjoy!
Spicy Carrot Ginger Muffins
3/4 c unsweetened apple sauce 1/2 c wheat bran 1 1/4 c whole-wheat or other whole-grain flour 1 tsp baking soda 1 1/2 tsp baking powder 1 tsp ground cinnamon 1-2 tsp ground dried ginger (depending on your spice tolerance) 1 egg, beaten 1/2 c yogurt 1/2 c shredded carrots 4 tsp grated fresh ginger 3 Tbsp molasses 1/4 c pumpkin seeds *1/4 cup sweetener (honey, agave, sucanant…)
Preheat oven to 375°F. In a large bowl, whisk together wheat bran, flour, baking soda, baking powder, cinnamon, and dried ginger. In a separate bowl, combine apple sauce, egg, yogurt, carrot, fresh ginger, and molasses. Combine mixtures and then fold in pumpkin seeds. Spoon batter into paper-lined or buttered muffin cups. Bake for 18 to 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.
* As these are not sweet on their own, you might find that adding a little more sweetener will fit your tastes better. Taste the batter before you bake it and see, then add as you’d like. Cheers!
Buckwheat has made a grand appearance in our kitchen this week–and thank goodness it has. Chilly mornings before setting out for a vigorous hike or bike ride, I crave something dense, warm, and nourishing like buckwheat pancakes. Quite simply, I love them. Toss some fresh, almost mushy and insanely sweet berries on top with a splash of maple syrup, it doesn’t get much better than that. Or does it? I ran across a recipe for a Fleur de Sel Buckwheat cake and didn’t know what to think. Cake? Buckwheat cake? The author, David Lebovitz, is entirely reputable and any recipes I’ve made of his have been fantastic. Having lots of buckwheat flour in the house, I decided it was a must try. The warmer days have had me looking for foods a little more on the salty side and less sweet.
Let’s talk a little bit about buckwheat first. It’s actually not a grain, but a fruit seed akin to rhubarb. This makes it a great option for people who are gluten sensitive or intolerant. It has a deep, nutty flavor, earthy in taste and texture. Buckwheat is fantastic for your cardiovascular system. It helps lower cholesterol, maintain blood flow, keep platelets from clotting excessively, and provides the body with flavonoids, or phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Nutrients in Buckwheat may also contribute to blood sugar control by lowering blood gulcose and insulin levels–one of the main reasons I love eating these pancakes in the morning. It is also a great source of magnesium–a very important mineral in our bodies. Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. It also also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. The wonder mineral!
Below is my never-fail, go-to Buckwheat Pancake recipe. This recipe makes it easy to whip up a plate of these in the wee hours of the morning, minimizing your anxious waiting for hot, aromatic, and deeply satisfying pancakes. If you find yourself craving them, don’t say I didn’t warn you. It won’t be easy to go back to regular pancakes knowing I could eat buckwheat and be satisfied on so many levels! Adding a hint of vanilla and cinnamon really round out the nuttiness of the buckwheat–they are fragrant and flavorful and will keep you satiated until lunch.
Buckwheat Pancakes, recipe adapted from Mark Bittman’s How to Cook Everything Vegetarian 1 cup all purpose or whole wheat pastry flour 1 cup buckwheat flour 1 tablespoon baking powder 1/2 teaspoon salt 1 tablespoon maple syrup (yes, in the batter too) 2 eggs 2 cups milk or water 1-2 teaspoons vanilla extract 1/2 teaspoon cinnamon 2 tablespoons olive oil or melted butter
Preheat griddle or large skillet over medium-low heat while you make the batter. Mix together the dry ingredients. Make a well in the dry ingredients and add the eggs, milk or water, vanilla extract, and oil or melted butter. Stir together until completely well mixed. If the batter seems too thick, add a little more milk or water. If your griddle or skillet is non-stick, you can cook your pancakes right on there, but otherwise, use a little butter first so they don’t stick to other surfaces. Adjust the heat as necessary; usually the first batch will require a higher heat than the later batches. The idea is to brown the bottom in 2-4 minutes without burning it. Flip the pancakes when they are cooked on the bottom and cook until lightly browned. Serve warm with maple syrup, fresh berries, peaches, or Greek yogurt! Enjoy!
And now for the cake. I am tremendously impressed with the flavor and texture of this unassuming cake. It’s brown, it’s small, there’s nothing fancy about it –except it’s taste. I could get lost in a forkful of it’s subtle hints of flavors. It is like walking down a garden path and wandering through a variety of different scents and scenes–but it’s all happening in your mouth. Something about how the dark rum mingles with the spicy hints of cinnamon all carried through by the earthy aroma of the buckwheat. There is also quite a bit of butter involved, which folds all the flavors into one another, connecting them and creating new sensations. Then there’s the fleur de sel. Yes. This is the icing on top, because just when you think you have it all figured out, you are pleasantly surprised by a tiny salty aftertaste. And of course you’ve got to try it all over again, just to be sure you got it the first time. It can turn into a vicious cycle, leading to eating many more slices of this cake than intended. I made some fresh whipped cream flavored with maple syrup (have you tried this? it’s delicious!) for the side, but would also pair well with any fruit compote, or simply naked.
Fleur de Sel Buckwheat Cake via 101 cookbooks via David Lebovitz For the cake: 7/8 cup (140g) buckwheat flour 1 cup (140g) all-purpose flour 1/2 teaspoon plus 1/3 teaspoon fleur de sel 1/4 teaspoon ground cinnamon 1/2 pound (240g) unsalted butter, at room temp 1 cup (200g) sugar 4 large egg yolks 1 large egg 3/4 teaspoon vanilla extract 2 tablespoons dark rum
For the glaze: 1 large egg yolk 1 teaspoon milk
Butter a 9 or 10-inch (25-cm) tart pan with a removable bottom or a 9-inch/23 cm springform cake pan). Preheat the oven to 350F degrees (180C).
In a small bowl, whisk together the buckwheat and all-purpose flour with 1/2 teaspoon salt and the cinnamon.
In the bowl of a standing mixer or by hand, beat the butter until light and fluffy. Add the sugar and continue to beat until smooth.
In a separate bowl, beat the 4 egg yolks and whole egg with the vanilla and rum with a fork, then gradually dribble the egg mixture into the batter while beating. If using an electric mixer, beat on high speed so the butter gets really airy.
Mix in the dry ingredients just until incorporated. Scrape the batter into the prepared pan and smooth the top as flat as possible with an offset metal or plastic spatula.
Make a glaze by stirring the single yolk and milk together with a fork, then brush it generously all over the top. (You may not use it all, but use most of it.) Take a fork and rake it across the top in three parallel lines, evenly space; then repeat starting from a slightly different angle to make a criss-cross pattern.
Crumble the remaining 1/3 teaspoon salt over the gateau with your fingers and bake for 45 minutes (hs note: you might want to place a rimmed baking sheet on the rack below your tart in case it leaks at all – also, don’t over-bake or it will be on the dry side – start checking after 35 minutes or so). Let cool completely before unmolding.
Reprinted from The Sweet Life in Paris by David Lebovitz via 101 Cookbooks. Broadway (May 5, 2009)
Cheers!
Spring has sprung late this year in Portland. With over 20 consecutive days of rain, hard rain, we’ve all been very much so ‘under the weather’, so to speak, up here in the Pacific Northwest. Everyone from the students in my yoga classes to the usually chipper staff at my local grocery have been in a little bit of a funk–myself included.
During this past month of rain and cold, I haven’t found myself craving my normal spring palate of foods. Fresh, crisp greens such as Napa or Savoy cabbage, spring peas, and even fruits like my favorite strawberry have eluded me. Instead, I’ve been eating things like dark rye bread with a thick layer of molasses butter spread on top, hearty curries, whole grains, legumes, and even more seaweed interspersed throughout different dishes and meals. All of these foods are heavier, warmer, denser, and, interestingly, are high in minerals (especially the sea weed).
Eating this way while the sun has been in (what seems like) permanent hiding has felt good–yet it isn’t my normal behavior at this time of year. So I started to investigate, looking to find exactley why this is from a physical standpoint. I just want to say here that the body is amazing–it will tell you exactley what you need when you need it, or don’t need it, if you know how to listen to what it is trying to tell you! Why is this? Or better yet, how does this happen? Subtle clues–like cravings or hunger pangs,–or sometimes not so subtle clues–like headaches or digestive problems– will queue you in to what you need. In my case, my body was screaming for more minerals, and even a little comfort, through the grounding, warming foods I’ve been recently eating.
The molasses was what really struck me as odd. I’ve never before really enjoyed the taste of just straight molasses–it has such a heavy, dark flavor that is sometimes quite unpalatable for me. So why all of a sudden am I craving it? Molasses is jam packed with some amazing minerals and vitamins that I’ve been needing more of: magnesium, or the super mineral I like to call it, actually helps the body absorb calcium extremely well, iron, copper, calcium, potassium, manganese, vitamin B6, and selenium. These minerals are important for everyone, but especially women to get enough of. Maintaining healthy levels of iron in the body is important as an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. If you have an iron deficiency, you are probably feeling tired more often than you’d like. It’s also fantastic for your hair, skin, and nails.
I also referenced one of my favorite resources, Healing with Whole Foods by Paul Pitchford, and found another theory that interestingly overlaid with the purely physical explanation of mineral deficiency. The sweet flavor, explains Pitchford, is appropriate in every season and especially desirable for harmony during seasonal changes. Examples of warming, sweet foods include spearmint, sweet rice, sweet potato, mochi, rice syrup, molasses, sunflower seed, pinenut, walnut, and cherry.
Pitchford goes on to further explain the Chinese Medicine theory for the source of disharmony–too many desires (whether for sex, fame, power, security, money, etc.) can blind our proper judgment so that inappropriate actions and diet may be chosen. Most importantly, Pitchford states, is that regardless of diet, emotions themselves when driven by the desire-complex of greed, anger, and resentment greatly damage liver function. In Chinese Medicine, the theory is that unresolved emotional issues are stored physically as residues of excess in the liver, while emotional clarification unlocks and releases them. Therefore, as the diet improves, it is necessary to liberate emotional obstructions–if they are not, an emotional cripple can find a way to pervert even a sound diet so that it supports his or her current disturbances.
Pitchford has even created a list of the both physical and emotional symptoms of liver deficency and then lists the dietary principals and steps to be taken to heal the liver. Interestingly enough, foods that harmonize the liver are also regarded as important for eating in the spring, including whole grains, legumes, vegetables, and molasses.
The investigation into my sudden molasses craving proved to be more complex and interesting than I imagined. Those cravings for molasses had as much to do with mineral deficiency as they did an emotional state– they may have also been part of an age old tradition the intelligence of the body tapped into of preparing oneself for the spring and warmer weather in the summer. The “deficiency in the liver”–a major cause of this being emotional stress–certainly brought me pause and awareness to how I am thinking, and more so how much I am thinking about (aka: worrying) things. It’s also given me some important insight to seasonal eating, my body’s needs, and the importance of minerals for me in my daily diet. Have you been craving anything in particular lately?
Molasses Butter, via Debora Madison’s Vegetarian Cooking for Everybody
1/3 cup blackstrap molasses 1 stick cultured, pasture fed butter (just found this great butter, it’s incredible!)
In a pot, heat the molasses with the butter until melted. Remove when totally melted and whisk until completely blended. Pour into a small mason jar, let cool. It can live on your counter, no refrigeration needed.
Try a teaspoon of this in your oatmeal, on toast, in french toast batter; put a little bit in your bread dough, muffins, and cookies. Enjoy!
