Teff Porridge with Pear and Pecans

There is something special about mornings and for us that incudes breakfast. We still consider it the most important meal. If you are an early morning raiser and do a session before work you may have two, if you can sleep in a little you may have one – but HAVE ONE!! The mood of the morning carries you through the rest of the day. Make time for meaningful mornings. See our recipe below for a breakfast the will get you out of bed.

Teff is a powerhouse for endurance athletes because its packed with fiber, protein, B vitamins, iron, calcium, magnesium, potassium, and zinc. It is a seed, not grain, making it an easy to digest alternative for those sensitive to grains.


  • 1 cup teff

  • 1 teaspoon coconut oil or butter (if not vegan/vegetarien)

  • 3 cups water

  • 1/2 cup milk, coconut milk, or nut milk

  • 1/2 teaspoon cinnamon

  • 1/4 teaspoon cardamon

  • 3 pitted dried dates, roughly chopped

  • 1/4 teaspoon salt

  • 2 tablespoons molasses or honey (if not vegan). We leave it out as for us the dates make it sweet enough.

  • 1 large pear, chopped, or 1 heaping cup of seasonal fruit (chopped peach, mango, berries)

  • 1/2 cup pecans (or other nuts), preferably toasted lightly

  • 1 cup yogurt for topping (optional)


  1. In a pot, toast the teff over medium heat, stirring constantly, until it starts to pop.

  2. Once the teff is popping, add the cinnamon, cardamon and butter or coconut oil and stir constantly until the butter/oil melts and coats the teff (about 2 to 3 minutes).

  3. Add the water, stir, and bring to a gentle boil. Reduce the heat, cover the pot, and let simmer for about 10 minutes.

  4. Add the dates, salt, milk of choice and honey/molasses if using. Stir to mix well. Continue cooking, stirring occasionally, for 5 to 10 minutes. The teff is ready when it’s creamy and all the water has been absorbed. (If it gets too thick too quickly, you can add a little water to thin it out.)

  5. Spoon the porridge into a bowl and top with nuts and fruit (and yogurt). Serves 3.

Store Leftovers in the fridge for up to 4 days. Add a splash of water or milk and reheat in the microwave.

It can be difficult to find. Check your natural food store or buy it online, for example at bobsredmill.com.

Adjust portion size based on your needs and demands.

Nutrition labile includes yogurt but no money or molasses.

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