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Breakfast Teff

Makes 2 1-cup servings

Teff, a staple grain in northern Africa for centuries, is now available in the United States. Perhaps the tiniest grain in the world, teff is extremely nutritious and makes a delicious breakfast cereal. Ask for teff at your favorite natural food store.

1/2 cup dry teff
1 1/2 cups water
1/4 teaspoon salt (optional)

Combine teff and water in a saucepan. Add salt, if using, and stir to mix. Cook over low heat, stirring occasionally, until thick, about 15 minutes. Serve with fortified soy- or rice milk.

Per 1-cup serving

  • Calories: 182
  • Fat: 1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 4.9%
  • Cholesterol: 0 mg
  • Protein: 4.4 g
  • Carbohydrates: 38.1 g
  • Sugar: 0.7 g
  • Fiber: 6.7 g
  • Sodium: 10 mg
  • Calcium: 98 mg
  • Iron: 2.5 mg
  • Vitamin C: 0 mg
  • Beta Carotene: 13 mcg
  • Vitamin E: 0 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.