Teff: The Rise of a Super Grain

The Farmers’ Market is the most lively place in Guelph on a Saturday morning. As soon as I stepped in the door the crowd carried me past the stands of meats, cheeses, vegetables, and homemade goods to the stand of Laza Catering where there were containers and heated dishes full of Ethiopian and Eritrean stews. Behind it was the woman I knew to be Melku helping customers who approached her stand.

Soon we get settled in behind her stand so I can ask her some questions about the super grain, and key ingredient in her ethnic food, that is quickly gaining popularity: teff. There are more people becoming aware of teff and its high nutritional value.  Melku has noticed that more people at the Farmers’ Market are recognizing the word ‘teff’ as they approach her stand, which she attributes to popular health shows like Dr. Oz and popular articles that are spreading on Facebook and other social media sites.  Her stand offers a place for these curious people to learn more about how teff is used, its nutritional value, what it is, and how it looks. She has a spice jar full of the poppy seed sized unground teff seed ready to show anyone who asks.

            In Ethiopia teff flour is usually only used to make the staple food ingera, a flat bread used as an ‘edible serving plate’ for stews containing meat or lentils. Ingera also serves as a form of utensil for tasty Ethopian dishes like the spicy chicken stew, Dora Wat, which are placed on the Ingera and eaten by hand.  In order to make Injera you need a starter and to let the dough ferment for about 8-10 hours before adding more flour.  A special skillet is then used to cook the Injera.  The flour can also be used in other ways, such as in baked goods, to thicken stews, added to porridge, or the whole grain can be used in bars and porridges.  Melku herself has started using teff flour to bake banana bread that she sells at her stand.

The people who stop by her stand often recognize that teff is high in nutrients and can also act as a gluten free substitute to wheat flour.  When Melku started up her business in Guelph she did not intend to provide food for specialty diets such as gluten free and vegetarian, but that just happened naturally, because “that’s just what we eat!”. With gluten free cuisine becoming increasingly popular, teff and Injera are also becoming increasingly popular.  Even though Injera can be made in part with wheat (Melku makes some of her Injera with 30% wheat flour and 70% teff flour), Injera is traditionally gluten free with 100% teff flour when made in Ethiopia and Eritrea.  There is a taste difference between the two varieties of Injera, the teff is light and more nutritional compared to the heavy wheat.

            Many people who traditionally eat Injera don’t realize teff’s high nutritional value. They’ve been eating Injera their entire lives because teff is thier staple bread.  It wasn’t until recently when the health-obsessed Western cultures ‘discovered’ teff that it was recognized as a high nutrient super grain.  Teff has high levels of calcium, protein, magnesium, thiamin and folate, phosphorus, copper, manganese, and fibre. The high fibre content is due to the inability to process the fine grain, resulting in the whole grain being consumed. Depending on the soil nutrients of where it is grown, teff can also be high in iron.  The grain is low in saturated fat, sodium, and cholesterol.  Teff is also provides a gluten free alternative for those with celiac disease or gluten intolerance.

After my interview with Melku she packaged some Injera, potato and beef stew, green lentil curry, and a salad in a take out box for me to taste, “To write about it, you need to try it,” and she sent me on my way.  Later, when I opened the box up I ripped off a piece of injera and scooped up some of the stew.  The first thing I noticed about Injera was its spongy texture and its sourdough-like flavour.  It was so delicious that it wasn’t until I was halfway through devouring my meal that I even thought to snap a picture. The textures and flavours of the Injera and stews combined made for a meal that will definitely have me coming back for more.

            If you are interested in purchasing or learning how to cook Melku’s Ethiopian and Eritrean food, you can find her at the Guelph Farmers’ Market every Saturday morning or you can visit her at Laza catering 74 Ontario St Guelph ON

Phone: 519-731-2204 & 519-823-8247

e-mail: sales@lazacatering.com

Website: www.lazacatering.com

Other resources:

For some more information and teff recipes visit https://www.teffco.com/

For an instructional video on how to make Injera: https://www.youtube.com/watch?v=nWDNo1HC0mQ

References:

Whole Grains Council. (2013). Teff and millet: November grains of the month. Retrieved from http://wholegrainscouncil.org/whole-grains-101/teff-and-millet-november-grains-of-the-month

NutritionValue.org. (2015). Teff, cooked. Retrieved from http://www.nutritionvalue.org/Teff,_cooked_nutritional_value.html

Morgan Sage, URA, ECVOntario-SEDRD, University of Guelph.

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Jamaican Style Steamed Fish and Okra

 

As I was going home to Jamaica from being in Canada for five months a friend asked me the question: “What is the first thing are you going to eat when you land?”  She further noted that a good steamed fish was her favourite when she gets to Jamaica. I wasn’t sure at the time exactly what my first dish would have been but ironically enough, when I got to the restaurant with my friend steamed fish with okra and bammy (cassava flatbread) was the order of the day for both of us. It was so great that it was only after I had completed my meal that I thought sharing this would be a good way of introducing how some ethno-cultural vegetables (ECVs) are used in this wonderful Jamaican style dish.  Incidentally I also recognise that these were some of the same ECVs that my current research at the University of Guelph covered. Since I did not consider taking a picture of my delicious meal before devouring it, I borrowed one form www.my-island-jamaica.com, a website that promotes Jamaica’s attractions through its culture, foods, etc.

So Jamaican steamed fish, usually cooked with butter, water, salt and pepper also includes other popular condiments and vegetables such as thyme, garlic, escallion, onions, carrots, tomato and maybe pumpkin or Irish potato. However, what really makes this dish authentically Jamaican are four key ingredients; okra, scotch bonnet pepper and bammy (cassava flatbread) and the seasoned chopped callaloo that is usually stuffed in the belly of the whole fish. These four ingredients have also been identified as ECVs in Canada and are included in the list being examined in my research.

So now you know. Go to the supermarkets and your ethnic stores and buy these ECVs, make your own Jamaican Style Steamed Fish and Okra wherever in the world you are.

Reference:

Gayle W. (2014). Jamaican food tasting tour. Retrieved from:http://www.my-island-jamaica.com/jamaican-food-pictures.html

Written by:

Keisha Davis

Masters Candidate, Capacity Development & Extension

SEDRD

University of Guelph

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Canadian Mukimo Recipe

Mukimo is a traditional Kenyan dish primarily common amongst ethnic groups from the Eastern and Central parts of Kenya. This main dish is usually present in major ceremonies or functions such as weddings, graduations, funerals and fundraising events. There are several ways to prepare mukimo and this can cause a slight variation in the ingredients used. I personally prefer a ‘green’ mukimo because I substitute protein that I would acquire from red kidney beans, black beans or pigeon peas with that of a meat side dish. In Kenya my family prepares mukimo with the following ingredients:

·         Shelled, fresh white corn

·         Irish potatoes

·         Kahurura (Pumpkin leaves)

·         Butter or margarine

Asian stores in bigger cities carry fresh sweet white and yellow corn and either one of the varieties can be used in the preparation of mukimo. Sweet corn is available throughout Ontario in late July to the Fall season.

Irish potatoes enable the mukimo to have a fine texture similar to that of mashed potatoes at the very end of the meal preparation. I recently discovered from a family member that lima beans (commonly known as butter beans) could be used as a substitute to Irish potatoes. Lima beans are a good source of fiber, as are most other legumes according to a study by Trinidad et al. (2009). Their fiber content provides health benefits in the prevention against chronic diseases such as coronary heart disease and diabetes (Trinidad et al. 2009; George Matlijan Foundation 2014). Lima beans are also rich in protein thus making them a good choice for individuals looking to cut down on carbohydrates obtained from Irish potatoes. It is important to note that purchasing dried lima beans will require an extra preparation step which I will highlight in the instructions below.

It would be great if pumpkin leaves and/or pumpkin powder were sold in an ethno-cultural vegetable section in local grocery stores however; spinach or fresh green peas are good nutritious alternatives to pumpkin leaves or pumpkin powder. Some people actually prefer using green peas to either one of the green leafy vegetables in their mukimo.

Below is a new list of ingredients and instructions on how to prepare mukimo.

Ingredients

·         Fresh sweet white corn or yellow corn

·         Spinach or fresh green peas

·         Dried lima beans

·         Butter or margarine

·         Salt to taste

Instructions

1.      Before washing the dried lima beans, spread them out on a lightly colored tray or plate and remove any stones or damaged beans.

2.      Rinse the beans thoroughly then proceed to soaking them in water for at least 8 hours or overnight. This shortens their cooking time and makes them easier to digest.

3.      Drain the liquid and rinse the beans with clean water.

4.      Place the beans in a pot and add three cups of water for every cup of beans then bring them to a boil for 30 minutes. Do not add any salt or seasonings before the beans are cooked, as this will harden them and increase their cooking time.

5.      Sprinkle some salt once beans are cooked and add some more water, the corn and peas/spinach to the mixture and boil for another 30 minutes or until all vegetables are cooked. It is advisable not to stir the mixture until the very last step.

6.      Once satisfied with the cooking, drain the remaining water and let the mixture simmer under low heat.

7.      Mix and mash the mixture. Add some butter/margarine for flavor. Continue mixing and mashing ensuring that the corn, beans and peas/spinach are evenly spread.

8.      The final product should be (light) green in color with a very fine texture and should neither be too dry or too moist.

Serve with beef or chicken stew or a soup of your choice.

Reference:

Lima beans. (2014). The George Mateljan Foundation. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=59

Recipe Instructions adapted from: African Cook. (2013). Retrieved from http://www.africancook.co.ke/mukimo/

Trinidad, T. P., Mallillin, A. C., Loyola, A. S., Sagum, R. S., and Encabo, R. R. (2009). The potential health benefits of legumes as a good source of dietary fibre. British Journal of Nutrition, 103, 569-574. 

Angela Kabii

Undergraduate Research Assistant

ECVOntario

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Exploring The Factors That Challenge Refugee Immigrants’ Transition Into Canada

Kakuma is a town in the Northwestern part of Kenya that hosts the Kakuma Refugee Camp. The camp has been in existence since 1992 and currently hosts over 101,000 refugees who have fled wars in neighboring countries such as Sudan, Somalia and Ethiopia (UNHCR, 2013). There are few cases of Ugandans, Burundians and Congolese at the camp, but their numbers are not as high. Most refugees eventually migrate to other countries (mostly developed countries), and face several challenges as they try and adjust into their new environment. I want to share some of these challenges with you in the sections below.

I had the chance of interacting with individuals who immigrated to Canada on refugee status, some formerly at Kakuma Camp while others were generally from different East African countries. All these individuals shared one thing in common- they were brought up consuming fresh organic fruits, vegetables, animal products and meat linked to their culture. They shared with me their experiences on the accessibility of culturally appropriate foods in Canada and how these experiences have influenced their lifestyle.

A number of these immigrants originally came from communities that prepare foods with lots of different spices and a variety of organic vegetables which are hard to obtain, especially in a small city like Guelph; therefore commuting to a bigger city such as Toronto is often the easier way to obtain these commodities. The commute is one that takes up time that would have been invested in studies or work (for those employed) and this compromises each person’s priorities. None of the individuals I talked to found it necessary to lose out on making ‘an extra buck’ at their workplace or forgo school for the purpose of obtaining ethnic foods.

Remittance is another factor that influences these individual’s decisions to travel to the Greater Toronto Area or other culturally diverse cities to purchase cultural foods products. There is generally a sense of obligation for refugee immigrants to send money back to their family members besides fending for their own livelihoods here in Canada; this affects their mobility to these big cities where they can access ethnic foods from their culture.

Many refugee immigrants initially receive funding from the government to help them settle down, but after some time the benefits decline and they have to search for alternative sources of income. Often times, they lack adequate income and this influences the types of foods they purchase and the grocery stores from which they buy these foods. Since most refugee immigrants closely manage their wallet sizes, they end up settling for basic foods sold in supermarkets such as rice, pasta, beans and eggs thus leading to acculturation, with an affinity for relatively unhealthy processed foods with longer shelf lives.

Through the course of my discussion with some of these individuals, they expressed their health concerns with the foods available in Canada. They are aware of how cheap and readily available fast foods are but their greater concern lies within the consequences of consuming such foods and how it would affect their personal health and wellness. As they try to avoid developing chronic diseases and obesity by reducing consumption of unhealthy foods, they also put themselves at risk of nutrition deficiency because the vegetable portion of their diet is often missing. Their reasons for not buying vegetables are linked to the prices of these items and the lack of knowledge on what some of the vegetables in the stores are, therefore opting to stick to food items with which they were familiar.

Nostalgic memories of how different dishes are prepared in their original home came up during our discussions, and this brought about cravings for these cultural foods. I learned that most of these individuals attend potlucks hosted by an individual from an East African community at least once every four months. The attendees, who recognize the rarity of these vegetables and condiments, are usually assigned the task of preparing certain types of food in order to diversify the dishes on the table during the event. The potluck has been a useful way of helping every person overcome their homesickness as well as helping them preserve their cultural heritage in their new country and environment.

 

Reference:

United Nations High Commissioner for Refugees (2013). 2013 UNHCR country operations profile – Kenya. Retrieved from http://www.unhcr.org/pages/49e483a16.html

Angela Nyawira Kabii - URA
ECVOntario, SEDRD, University of Guelph

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