Teff Polenta Bruschetta

Lately I have been doing some experimentation with Teff, trying to come up with a few everyday uses for the world’s smallest grain. Traditionally used in Ethiopian cuisine, I have discovered teff works well in a variety of culinary formats.

I am still making a few tweaks to a teff flatbread that could be used as a base for pizza, but during my trial and error I realized that teff has an incredibly similar texture to polenta. That is how I ended up developing the recipe below! This recipe is savory but you could easily swap the Earth Balance for coconut oil and the herbs for cinnamon, nutmeg, honey and walnuts to make a sweet breakfast bar version.

Teff makes a thick porridge before it is cooled and set into polenta squares, so I also made a pumpkin porridge bowl for breakfast yesterday. I highly recommend it for any pumpkin lovers in need of a new twist on the fall pumpkin favorites. Prepare ¼ cup teff with ¾ cup water as outlined below, then mix in ½ cup pumpkin, cinnamon and honey to liking.

Pumpkin Teff Porridge

Teff Polenta Bruschetta

Ingredients

• 1 cup teff
• 3 cups water
• 2 Tbsp Earth Balance buttery spread
• 1 Tbsp oregano
• 1 tsp parsley
• 1 tsp thyme
• 1 tsp sage
• ½ tsp sea salt
• ½ tsp onion powder
• olive oil for pan searing

For Topping:

• 2 Tbsp hummus
• 1 Roma tomato, diced
• 1 Tbsp balsamic vinegar
• dash of salt

Preparation Instructions

1. Bring teff and water to a boil on the stove, then reduce to simmer for 20 minutes.
2. Stir in Earth Balance, herbs and seasonings.
3. Press into a 9x9” baking dish and place in the fridge for at least an hour to let it set up. (It will keep for a few days like this in the fridge, so you do not have to eat it all right away.)
4. Cut into 9 squares and pan sear squares over medium heat (~2 minutes per side). Spread a touch of olive oil on the bottom of pan before searing to prevent the polenta from sticking.
5. Mix diced tomato with balsamic vinegar and salt.
6. Top seared polenta with hummus and diced tomato mixture. Enjoy!

Fuel Facts

Numbers: 160 calories, 5 g protein, 6 g fat, 22 g carbs, 5 g fiber

            ** For one polenta square with hummus and tomatoes

Ingredient Breakdown:

v Teff – Traditionally used in Ethiopian cooking, Teff is the worlds smallest grain. Because of this, a higher portion of the grain is made up of the bran and germ, where more of the grain’s nutrients are held. Teff is particularly high in calcium and protein, and also contains vitamin C which is not usually found in grains.

Teff can grow in almost any environment, making it a very dependable crop. Also interesting to note, one pound of teff grains can grow an acre of teff, whereas it takes 100 pounds of wheat grains to grow an acre of wheat.

v Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogentaed oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

v Oregano – When taking in medicinal doses, oil of oregano has an antibacterial effect and can kill off parasites in the intestinal tract. Oregano is also a good source of vitamin K which helps with blood clotting.

v Parsley – The essential oils in parsley, particularly myristicin, have been associate with preventing tumor growth, especially when associated with lung cancer. It is also rich in the antioxidants known as flavonoids, yet another contributing factor that makes parlsey a chemoprotective food.

v Thyme – The herb has long been used in natural medicine to help with chest congestion and respiratory problems. Although this is not documented in modern science, one thing we know for sure is that thyme works as a natural food preservative, helping to prevent and reverse microbial contamination.

v Sage – Several studies have shown the memory enhancing effects of sage, especially in conjunction with short term memory. However, compounds extracted from the sage root actually act as acetylcholinesterase (AChE) inhibitors, a chemical associated with memory loss in Alzheimer’s disease.

v Hummus – A great addition to any diet, hummus is high in protein and healthy fats, making it perfect for snacking or as part of a balanced meal.

v Tomatoes – The vegetable is most notable for its lycopene, vitamin C and potassium content. Lycopene is a carotenoid, associated with reduced cancer incidence.  Vitamin C is important for growth and tissue repair. Potassium is a mineral crucial for heart and kidney function an low levels have been associated with high blood pressure, heart disease and even infertility.

v Balsamic Vinegar – Traditional balsamic vinegar is almost calorie free and can add lots of flavor to dressings and sauces. Like other vinegars, it is associated with stabilizing blood glucose levels, preventing an after meal crash and keeping you satisfied longer.