Baking With Ancient Grains
Ancient Grains Compared
Both teff and amaranth share the distinction of being nutritionally dense ancient grains that have sustained civilizations for millennia. While amaranth was a staple of Aztec culture, teff has been Ethiopia’s cornerstone grain. Today, both offer unique advantages for modern baking and cooking.
Historical agricultural records show cultivation of of both grains dating back over 6,000 years.
Grain Size and Texture
Teff is often called the “world’s smallest grain”
Teff
- size 0.7-1.0mm
- Creates fine, smooth flour
- No grittiness in final products
- Superior moisture retention[3]
Amaranth
- Slightly larger grain size (1-1.5mm)
- More granular texture
- May require finer milling
- Different hydration needs
Nutritional Profile
Teff (per 100g):
- Protein: 13.3g
- Iron: 6.6mg
- Calcium: 180mg
- Fiber: 8g
- Complete amino acid profile, high in lysine
Amaranth (per 100g):
- Protein: 13.6g
- Iron: 7.6mg
- Calcium: 159mg
- Fiber: 6.7g
- High lysine content
Baking Properties
Teff Flour
- Natural binding properties
- Excellent in fine pastries
- Good structure without additives
- Mild, versatile flavor
Amaranth Flour
- Stronger, pepperier flavor
- Best in blended flour mixes
- May require additional binders
- Excellent in hearty bakes