Teff: A Powerful Grain
Teff has always been an intriguing grain to me. It packs such a powerful punch as the world’s smallest grain. Every time I look at the nutrition panel I feel empowered knowing I am fueling my body with such an awesome source of quality nutrition. I have long used teff flour. I primarily bake with it or place a tablespoon or two in a bowl of hot oats. I FINALLY found a package of whole teff at the grocery store and immediately snatched it up. I felt like a child who just brought home a new toy and couldn’t wait to open it.
Why it Works:
Teff is a gluten free grain that contains 1 gram of fat, 37 grams of carbohydrate, 4 grams of fiber, 7 grams of protein, 20% of the daily value in iron and 25% in magnesium, and more than 50 grams of whole grain per 1/4 c. serving. It’s also a source of other nutrients such as zinc and calcium. It offers a beautiful balance, especially for athletes! This combination of carbohydrates and protein work great for before and after hard or intense efforts in topping off or replenishing glycogen stores, in support of performance. Iron is a much needed mineral for oxygen transport and magnesium is required for energy production.
I love any kind of hot porridge. It’s goes without question my first attempt in cooking with whole teff was going to be an easy porridge. I kept it simple and made a half serving version of the recipe on the back of the Bob’s Red Mill package using cloves, honey, medjool dates, and walnuts. It was absolutely delicious! A perfect addition to my porridge addiction.
Teff Porridge with Dates and Honey (Recipe from Bob’s Red Mill)
- 1/2 c. Teff – Bob’s Red Mill
- 1/2 tbsp. butter
- 1/8 tsp. cloves
- 1/8 tsp. sea salt
- 1 1/2 c. water
- 1-2 medjool dates, pitted and chopped
- 1 1/2 tbsp honey
- 1-2 tbsp walnuts, chopped
Heat a 2 quart saucepan over medium heat. Add teff and toast, stirring frequently until the grains begin to pop, about 3 minutes. Add water, butter, and cloves. Stir well. Bring to a gentle boil; cover and cook for about 5 minutes, stirring occasionally, until desired consistency. I prefer a slightly runny texture because it always thickens with cooling. Stir in salt and honey. Top with dates and walnuts.
I’m sure the full recipe in cooking the dates into the teff for 5-10 more minutes per Bob’s Rell Mill recipe would have been fantastic. I felt this shortened version was still excellent.
Makes 1-2 servings.
One half of the above recipe using 1 date and 1 tbsp walnuts is approximately 296 calories, 5.8 grams of fat, 56 grams of carbohydrate, 6.5 grams of fiber, and 9 grams of protein