Injera
Injera is a soft, spongy, and tangy sourdough flat bread that is a staple in East African cuisine. It is also used as a side dish and the base of a meal in many East African countries.
Injera is primarily linked to Ethiopian and Eritrean dishes, but is also present in Somali, Kenyan, and Sudanese cuisines. Beyond being merely a type of bread, it functions as a plate, utensil, and a vital component of communal dining meal.
The Ethiopian and Eritrean injera is made primarily from brown, red, and/ or white teff flour, an ancient grain that is naturally gluten-free and high in fibre, protein, calcium, and iron. It is known for its strong sour taste due to natural fermentation. Its porous and spongy texture makes injera flatbread ideal for soaking up maximum amounts of sauces and juices
If you're on the hunt for a delicious new dish to add to your diet, how about trying a wholesome recipe that's not only easy to prepare but also great for your gut health!
Serves 4-6
Prep time: 24-48 hours
Cook time: 10-15 minutes
Ingredients
240g of brown teff flour
500-600ml of water
½ teaspoon of salt
vegetable oil (for greasing the pan)
Method
Ferment the batter:
In a large bowl, whisk together the teff flour and water until smooth
Cover the bowl with a clean cloth or clingfilm and let it sit at room temperature for 24-48 hours to ferment. The batter should develop a slightly tangy smell and bubbles on the surface
Stir in the salt and start cooking
Cook the Injera:
Heat a non-stick pan over medium heat, lightly grease it with a small amount of vegetable oil
Pour the batter into the pan, swirling it to create a thin, even layer (similar to making a crepe)
Cover the pan and cook for 1-2 minutes, until bubbles form on the surface and the edges lift slightly. Do not flip – the top should cook from the steam.
Once fully cooked, carefully remove the injera and place it on a plate. Repeat with the remaining batter
Serve and enjoy! Injera is best served warm with Ethiopian fennel stew or other stew of choice
Tips:
Sorghum or barley flour can be used instead of teff flour
Low-fat coconut milk or coconut flakes can be used to sweeten the batter for a sweeter version of injera instead of using sugar.
Pictures courtesy of:
https://blog.biletbayi.com/wp-content/uploads/2018/02/%C4%B0njera-1536x1019.jpg
Coleslaw
Coleslaw is such a versatile dish that's super quick and easy to whip up! It pairs beautifully with so many meals. You'll love our adapted version of this popular recipe, which is not only low in fat but also packed with fibre!
Serves 4-6
Preparation time: 20-30 minutes
Cook time: no cooking time required
Total time: 20-30 minutes
Ingredients
1/2 red cabbage, thinly grated or shredded
1/2 white cabbage, thinly grated or shredded
3 medium carrots, grated
1 medium white onion, finely chopped
3 tablespoons low-fat mayonnaise
1 tablespoon Dijon mustard
5 tablespoons desiccated coconut
1 lime (remove seeds)
Method
Mix all the ingredients together in bowl
Juice the lime into the bowl and stir the mixture thoroughly
Coleslaw is ready to serve
