Without Wheat: Blueberry Streusel Teff Muffins

My Diet Matters
teff muffins

I decided to finally try using the teff flour I bought months ago. Muffins always seem like a forgiving baked product, so I started with a recipe for teff muffins. It seems as though a lot of the available recipes require another flour in addition to the teff flour. The flour can make a drier product so a recipe that has sweet potatoes, bananas, applesauce, and berries would seem to be a good fit. I took a conventional recipe and modified the flours.

Why bother with teff muffins

I am trying to cut back on wheat as I seem to be very sensitive to it. That said, I absolutely love eating my carbohydrates so some experimentation was in order. Teff is a fine grain that is versatile. It grows in African countries, but is also grown in this part of the world-Idaho of all places! For those needing to eat gluten free (not just wheat free), teff fits the bill as well. While I used this product in muffins, it can be added to waffles, other baked goods, cooked cereals, and stews.

Nutritionally speaking

This grain is high in minerals like iron and magnesium. It’s a good source of calcium, zinc, selenium, and some B vitamins. In addition to being a good source of vitamins and minerals, it provides both protein and fiber. A 3/4 cup of cooked teff provides 6.5 g of protein and 4 g of fiber. For more detailed nutrition information and recipes, the whole grain council offers extensive information on all whole grains along with some other interesting recipes, including some additional interesting teff recipes.

Recipe for teff muffins

Muffin ingredients

  • ¼ c canola oil
  • 1 c skim milk
  • 1/2 tsp vanilla
  • 1 whole egg
  • 1 c Bob’s Red Mill 1 to 1 Gluten Free Flour
  • ⅓ c sugar
  • 1 c teff flour
  • 1 Tbsp baking powder
  • ½ tsp salt
  • ¾ c frozen organic blueberries thawed and well drained

Streusel Topping

  • 2 Tbsp flour
  • 1 Tbsp butter
  • 2 Tbsp brown sugar

INSTRUCTIONS 

  • Heat oven to 400°. Generously grease or spray a 12 muffin pan.
  • Mix the oil, milk, vanilla, and egg together.
  • Stir in both flours, sugar, baking powder, and salt until moistened.
  • Fold in the drained blueberries.
  • Divide the batter into the 12 muffin cups.
  • Mix the streusel topping ingredients together. Sprinkle it on top of the muffins.
  • Bake for 20-25 minutes. Remove from the pan immediately.

Nutrition notes

Nutrition Information: 199 calories, 6 g fat, 30 g carbohydrate, 4 g protein. As is the case with most muffins, these freeze great.

If you are looking to experiment with another wheat free flour, try my buckwheat muffin recipe.These muffins are really a hit with clients and they have a touch of sweetness from the chocolate chips. They are a personal favorite of mine for freezing to grab for a quick breakfast on the run.

Have you used Teff flour in a baked product?

Sue Rose, MS, RD, LDN

Sue Rose helps readers sort through the maze of nutrition information available to the public. As a seasoned clinical dietitian/nutritionist with decades of experience, her blogs attempt to educate and inform the public at a time when there is so much information it is often overwhelming to understand. Stay tuned for clarity on a variety of topics!

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Disclaimer

Use this information at your own risk. Although I am a licensed IL dietitian/nutritionist, I am not your dietitian. The information in my blog Chew on This located at www.mydietmatters.com is for educational and informational purposes only. It is also my own opinion and subject to change in the future. Please consult with your own medical professionals for individual treatment.