Healthy Blood Sugar Regulating Breakfast in Minutes!

By Kolleen Mitchell, LAc, FABORM

Welcome to our busy world where so many of us just don't have time (or think we don't)  for a healthy breakfast.  This meal sets the pace for your metabolism, blood sugar levels, and mood for the day!  Here is an easy, throw-it-all-together, high protein, warm breakfast.  I recommend this for is just a balanced, healthy way to begin the day!  


1 cup Whole Grain Teff

1 Tbsp cold Unsalted Butter or Coconut Oil, cut into small pieces

1/4 tsp ground Cloves

3 cups filtered Water

1/4 cup Date Pieces or pitted dates (halved crosswise)

1/4 tsp Sea Salt

3 Tbsp to 4 Honey, Maple Syrup or Agave, plus additional for topping

1/4 cup Walnuts coarsely chopped (or nut of choice; pecan, almonds, ect.)

Yogurt, Milk or Cream (optional)


1. Set a heavy, 2-quart saucepan over medium heat. Add the Teff and toast, stirring frequently until the grains emit a mild, toasty aroma and begin to pop, 3 to 6 minutes. (You will notice little white dots of popped grain but may not hear the popping.)

2. Turn off the heat and stand back to avoid sputtering. Add 3 cups of boiling water, the butter, and cloves. Stir well. Turn the heat to medium, cover, and cook at a gentle boil for 10 minutes. Stir from time to time to prevent the grains from sticking to the bottom. Mash any lumps against the side of the pan.

3. Stir in the dates, salt, and honey to taste. Cover and continue cooking until the grains are tender and one color throughout (there should be no whitish colored grain).

Teff is a high protein, gluten free grain that is texturally most like what we may know as "cream of wheat" but much healthier and balanced for our needs.  Easy to find at Whole Foods or Earth Fare or online even!  You can pre-cook a large batch and heat up the serving size of Teff to simply add ingredients and go!



comments powered by Disqus