Banana Almond Teff Porridge

When I speak with my patients about eating healthy breakfast options, a bowl of oatmeal is almost always part of the conversation. Steel cut oats are one of my favorite go-to breakfasts, but sometimes I enjoy changing things up. There are actually quite a few grains that can be prepared as porridge, including better-known options such as quinoa, farro, and amaranth. Teff is an Ethiopian grain that is high in protein and fiber. I’ve previously posted a recipe for teff pancakes or waffles which utilizes teff flour. This easy porridge recipe has been one of my favorites for years, and uses the whole teff grain (which has the appearance of a tiny seed). Teff has a rich, nutty, almost cocoa flavor with a subtle sweetness which is a perfect base for some fresh fruit and crunchy nuts. Whip up a pot on a cold winter morning!

The original recipe can be found at Eating Bird Food.

Teff is a low fat, high fiber and protein grain

Ingredients:

  • 1 cup whole grain teff (not teff flour)
  • 1 1/2 cups water
  • 1 1/2 cups unsweetened vanilla almond milk (or other nut milk)
  • 1/4 tsp ground cinnamon (optional)
  • 1 banana, sliced
  • 1/4 tsp salt
  • 1/4 cup sliced almonds (optional). Can also top with nuts and seeds of your choice (walnuts, hemp hearts, etc)
  • Maple syrup (optional, for drizzling on top)
  • 2 tablespoons almond butter (optional, to stir after cooking)
I often use Bob’s Red Mill teff which can be found in specialty grocery stores or ordered online

Instructions:

  • Add teff, water, almond milk, cinnamon, banana slices, and salt to a medium sized saucepan. Stir well to combine and bring to a boil
  • Turn heat to medium-low, cover, and simmer for 15-20 minutes. Stir occasionally to prevent teff from sticking to the bottom of the pan
  • Once teff is done cooking (should appear to be a thick porridge) can add in almond butter if desired
  • The mixture may appear watery until stirred, but should thicken up with mixing and as it cools
  • Serve topped with nuts, additional banana slices, and a drizzle of maple syrup if desired
The finished product comes out like a thick porridge. Add some nut milk to thin it out to your liking (often need to do this if reheating later in the week)

Notes:

  • I often double the recipe as this can easily be reheated and eaten through the week
  • The teff has some natural sweetness and is enhanced by the banana. I typically do not add syrup, but it may deepen the flavor profile
  • I like to mix in 1/4 ground flax for additional nutritional benefits such as healthy omega-3s. Flax is great for prevention and treatment of prostate and breast cancer
  • I oftentimes top my bowl with fresh berries and dried berries such as goji and barberries
  • The original recipe called for coconut oil. This is a saturated fat with no real health benefits so I omitted it.
One of my “loaded” teff bowls with bananas, blueberries, goji berries, and barberries. It appears lighter after I added some almond milk and flax