Have you ever had Ethiopian or Eritrean food? If so, were you aware that injera the fermented bread that usually accompanies most dishes is super healthy for you and rich in essential nutrients? If you are completely clueless, this one’s for you boo.
Most people are completely unaware that Africa boasts some of the worlds most powerful superfoods. During my travels on the continent of Africa, I have become obsessed with finding incredible nutrient dense foods that are used in traditional African dishes. Today I want to shine spotlight on injera, a sour dough-risen flatbread with a slightly spongy texture that is light brown in color and a staple in Ethiopian or Eritrean cuisine. Injera can be prepared using variety of flours such as sorghum but most commonly used is teff which is a tiny super grain that has serious super powers. Genetic evidence has show than teff was one of the earliest plants domesticated and may have originated in Ethiopia and Eritrea between 4000 BC and 1000 BC.
So what makes injera a superfood? Injera is rich source of various essential nutrients including fiber, protein, and vitamins. It contains high amount of protein including all 8 essential amino acids, high amounts of vitamins A, C, K, many of the B vitamins, and a wide range of minerals including ( high amounts of iron and calcium, along with potassium, phosphorus, magnesium, and zinc). Injera made from pure teff is gluten-free making it and suitable for consumption for people with Celiac disease or gluten intolerance. In 1996, the United States National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable land care”. To drive home how the consumption of injera or teff affects those who eat it as a native food, there are very low incidences of anemia, osteoporosis, and diabetes in Ethiopia and some researchers do connect this to the inclusion of teff in the daily local diet.
One serving of Injera has nutrients that boost circulation, maintain electrolyte imbalance, aids with blood coagulation, and maintains healthy eyesight. It contains 20-40% resistant starches and is low on the glycemic index so it will not leave you with an energy hangover and is actually a wonderful food for diabetics as it helps to maintain balanced blood sugar levels. The Antioxidant content in injera acts to protect the cell damages from free radicals, decreases risk of heart disease and cancer. Injera made from sorghum provides high level of minerals like magnesium (which is essential for stress relief), iron, and B vitamins like niacin and thiamine.
To add to the laundry list of amazing health benefits of injera, consuming it improves digestion, reduces menstrual issues, improves bone health, supports proper growth and development, boosts the immune system, and the insoluble fiber detoxifies the body improving elimination of waste and toxins. Alongside powerhouse grains such as quinoa and spelt, teff should be acknowledged as a legit superfood as it is low in fat, sodium, high in fiber, and contains a nutrient profile that can help you lose weight, remain disease free, and optimize your health! -XO Raw Girl