BreakfastApril-May 2012

Gluten-Free Teff Porridge


This rustic cereal is packed with fiber and heart-healthy fats from flax and pumpkin seeds to prevent mid-morning cravings.

3½ cups + ⅓ cup water
1 cup teff grain, preferably dark colored
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
⅓ cup pumpkin seeds (pepitas) or hazelnuts, if tolerated
⅓ cup ground flaxseed, chia seeds or salba seeds
½ cup chopped dried pitted dates
1 teaspoon orange zest
1 banana, thinly sliced
¼ cup pure maple syrup, preferably dark grade

1. In a medium-size saucepan, bring 3½ cups water to boil. Add teff, cinnamon and cloves and simmer for 12 minutes, stirring often to prevent clumping. Meanwhile, toast pumpkin seeds in a dry skillet over medium heat until they begin to pop and turn golden, about 3 minutes.

2. Stir flaxseed, dates, orange zest and additional ⅓ cup water into the teff. Heat for 5 minutes more or until teff is tender.

3. Divide teff among 4 serving bowls and top with toasted pumpkin seeds, banana and maple syrup.

Each serving contains 333 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 12mg sodium, 63g total carbohydrate, 11g fiber, 7g protein.

Canadian-based Matthew Kadey, RD, ( is a dietitian and food writer. He is author of The Muffin Tin Chef.

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