Teff Porridge

Meals
Written By Aruna Peters

What is Teff you ask?

Teff was one of the very first plants cultivated around 4000 BC in Eritrea and Ethiopia. It’s thought of as a grain, but it is actually the seeds of an annual grass plant. Teff is considered a low-to-moderate glycemic index food which makes it a better option for blood sugar management compared to many refined grains, especially in the form that you may be more familiar with, fermented Injera, traditional Ethiopian flatbread. Oats don't work for a lot of people for breakfast because they are higher on the glycemic index, which for many, knocks our blood sugar out of whack, which is why we sometimes feel hungry soon after eating oatmeal in the morning. So if you love oatmeal but know it may not be the best choice for you...try teff instead.

More About Teff:

  • It is naturally gluten-free

  • It has more than 12g of protein per 100g, and contains all the essential amino acids

  • It is rich in iron and manganese, and also contains phosphorous, magnesium, calcium, zinc, sodium and potassium

  • It is packed with Vitamin C

  • It is high in fiber

  • It has a lovely nutty flavor

Ingredients and Inspiration for Porridge:

  • Teff

  • Garnet Yam

  • Butter (ghee or coconut oil could work too - different flavor profile)

  • Salt

Place a large portion of butter in the instant pot, don't be shy. Choose your amount of Teff (1:3 ratio of water to "grain"). Chop 1 yam into small cubes. Salt to taste (you can add more after cooking). Add all ingredients to the instant pot and pressure cook on high for 7 minutes. Allow for a natural pressure release. Stir once open and taste...perhaps you add more butter or salt. The healthy oils help slow down digestion so that you feel more satiated and to help prevent rapid glucose spikes. Plus it makes the texture creamier! You can try this with bone broth instead of water as well and add anything else that intrigues you. I also made this with amaranth and a purple sweet potato...not as good as the Teff with Yam in my opinion, but still good.

Meal prep! Make a big batch and store in the fridge/freezer so you can reheat in the morning and start the day with some yummy hot porridge in minutes.

Enjoy!

Where to get Teff?

If you happen to be in Santa Cruz, you can purchase it from the bulk section of Staff of Life grocery store, my neighborhood store! Otherwise, below are some online options I found. You might be able to find it at some other stores like Whole Foods or Sprouts.

I will take a moment once again to express the significance of placing importance on eating non-gmo organic foods.

Why you ask?

To reduce exposure to synthetic pesticides (like glyphosates) and genetically engineered ingredients which are associated with health risks like endocrine disruption and cancer.

Why else?

  • higher nutritional value

  • improved ecological sustainability

  • better soil health compared to conventional counterparts

(earth) Macrocosm / (us) Microcosm people!

https://shilohfarms.com/brown-teff-grain-domestic/

https://teffco.com/products/organic-brown-teff-grain-14oz-6-pack

https://www.amazon.com/Organic-Teff-Pounds-Non-GMO-Vegan/dp/B086VCCBD8?th=1

Aruna Peters
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