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    Home » Recipes

    Teff Grain Marathon Breakfast Bowl

    18th November 2020 by Jamie Raftery 1 Comment

    JUMP TO RECIPE

    Ancient Ethiopian Teff is one of the most nutritious grains on Earth.

    Full of plant-protein, complex-carbohydrates, good fats, fiber and essential minerals; Teff grain is a worthy addition to your breakfast bowls.

    teff porridge with pumpkin seed milk and mango
    Teff porridge with seasonal fruits and pumpkin seed milk

    What is Teff

    Ancient teff supergrain is a complete protein, packed full of essential minerals, it's the smallest seed in the world and completely gluten-free.

    Teff comes in the form of either grain or flour. Both are versatile to add into your recipes. Follow the link to my Food Library for all you need to know about Teff

    teff grain and flour
    Teff grain and flour

    Health benefits of Teff

    Teff is an incredible superfood to add into your diet, some of the potential health benefits of consuming regularly are:

    • Aids circulation
    • Promotes weight-loss
    • Boosts immune system
    • Supports bone health
    • Aids digestion
    • Supports cardiovascular health
    • Manages diabetic symptoms
    • High source of plant protein
    • Gluten-free grain alternative

    Protein Power

    Teff is one of the few plant-based foods which contain all the essential amino acids our body requires from foods.

    Many of Ethiopia's famed long-distance runners attribute their energy and health to teff.

    Star ingredients in this recipe

    • Teff
    • Cacao
    • Pumpkin seeds
    • Chia seeds
    • Flax seeds
    teff marathon bowl ingredients
    Superpowered Marathon Bowl Ingredients

    Easy to make

    • Toast teff grain in a dry pan for 2 minutes on medium heat.
    • Add the rice milk or whichever plant milk you are using.
    • Cook out gently for 20 minutes, stirring throughout.
    • When all liquids have evaporated and the teff is cooked, take off the heat and let cool for 5 minutes.
    • Add the chia, flax, cacao, cinnamon, pink salt, sweetener and stir to combine.
    • Add a few splashes of water if its a little thick and needs loosening up.
    • Teff pudding is ready to serve, place in a bowl and garnish with your toppings.
    teff porridge with pumpkin seed milk and mango

    Teff Marathon Breakfast Bowl

    Jamie Raftery
    High protein, high fiber teff grain pudding with mineral rich cacao
    5 from 1 vote
    Print Recipe Save Recipe Go To My Recipe Collections
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 30 mins
    Difficulties Intermediate
    Course Breakfast
    Cuisine African
    Servings 2 portions
    Calories 577 kcal
    Allergens Gluten free, Sesame free, Soy free, Vegan

    Equipment

    • Weighing scales
    • Mixing bowl
    • Wooden spoon
    • Saucepan - medium size
    • Serving bowl

    Ingredients
     
     

    For the Teff Pudding

    • 100 g Teff
    • 400 ml Rice milk
    • 15 g Cacao powder
    • 20 ml Coconut syrup
    • ½ teaspoon Cinnamon powder
    • 5 g Chia seeds
    • 5 g Flax seeds - golden
    • 1 teaspoon Pink salt

    To Finish

    • 100 ml Rice milk
    • 20 g Dried figs
    • 20 g Cashew
    • 20 g Pumpkin seeds
    • 50 g Kiwi
    • 50 g Pomelo
    • 50 g Mango
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    Method
     

    • Assemble all ingredients.

    To make the teff pudding

    • Toast teff grain in a dry pan for 2 minutes on medium heat.
    • Add the rice milk or whichever plant milk you are using.
    • Cook out gently for 20 minutes, stirring throughout.
    • When all liquids have evaporated and the teff is cooked, take off the heat and let cool for 5 minutes.
    • Add the chia, flax, cacao, cinnamon, pink salt, sweetener and stir t combine.
    • Add a few splashes of water if its a little thick and needs loosening up.

    To garnish

    • Place teff pudding in a bowl and garnish with the toppings.

    ADD YOUR OWN RECIPE NOTES

    Click here to add your own private notes.

    Nutrition Label

    Nutrition Facts
    Teff Marathon Breakfast Bowl
    Serving Size
     
    200 g
    Amount per Serving
    Calories
    577
    % Daily Value*
    Protein
     
    15
    g
    30
    %
    Carbohydrates
     
    94
    g
    31
    %
    Fiber
     
    9
    g
    38
    %
    Fat
     
    18
    g
    28
    %
    Sugar
     
    30
    g
    33
    %
    Sodium
     
    1288
    mg
    56
    %
    Potassium
     
    623
    mg
    18
    %
    Vitamin A
     
    271
    IU
    5
    %
    Vitamin C
     
    48
    mg
    58
    %
    Calcium
     
    148
    mg
    15
    %
    Iron
     
    6
    mg
    33
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    ENVIRONMENTAL INFORMATION

    Keyword Gluten-free, Gut health, Healthy, High protein, Plant-based, Sports food, Vegan
    Did you make this recipe?Tag @the_holistic_chef on social media, I love to see your creations!

    Recipe Variation

    • You can use any plant milk or just water for cooking teff. Almond, oat and soy milk work great.
    • Get creative with your toppings, utilise whatever local and seasonal ingredients are in season.
    teff grain pudding with fresh fruits
    Marathon breakfast bowl with seasonal fruits.

    Pumpkin seed milk

    For an extra nutritional boost I add some homemade Pumpkin Seed Milk to my teff bowl. It is a delicious recipe.

    • Pumpkin seed milk recipe
    pumpkin seed milk in a bottle
    Delicious pumpkin seed milk

    What else to serve with this teff marathon bowl

    • Coconut yogurt
    • Blueberry chia jam
    • Almond butter

    Check out some of my high protein recipes

    • quinoa porridge with ingredients
      Protein Powered Quinoa Porridge
    • red-lentil-flatbread
      High Protein Red Lentil Wraps
    • vegan-banana-pancakes-getting-drizzled-with-honey
      Vegan Protein Pancakes
    • bircher-muesli-in-a-bowl
      Bircher Muesli, Chia, Apple, Fig and Walnut

    Join the community

    You are welcome to join the Holistic Chef Academy community, please add your email address for more healthy seasonal recipes.

    Happy Cooking 

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      Chia Seed Milk

    Reader Interactions

    Comments

    1. BREDA

      November 18, 2020 at 6:57 am

      5 stars
      Wow, such a delicious, nutritious breakfast bowl of food. Thank you.🥙

      Reply

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    Recipe Rating




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