Teff Breakfast Muffins
Ali Segersten
I have this recipe that I created a few months ago and I thought I would share it with you. It is one of those recipes that is so delicious and so perfect that you don't want to give it away, or share your secret. But here it is! A gluten-free, dairy-free, egg-free, soy-free, sugar-free delicious and nutritious little muffin, the Teff Breakfast Muffin.
Do you know what teff is? It is a super tiny, gluten-free Ethiopian grain that is high minerals. Teff is probably most well-known for its appearance as the flour used to make the pancake-like fermented flatbread called injera—a staple food in Ethiopian cuisine. Teff is also high in protein, complex carbohydrates, and fiber, making it a perfect breakfast food. Being very easy and quick to prepare, you can make your lunch or get ready for your day while the teff grain is simmering on the stove; it only takes about 15 minutes.
Although teff originated in Ethiopia, it is now grown in the Snake River Valley of Idaho. The story goes, that the company's founder, Wayne Carlson, was in Ethiopia in the 1970's and spent some time as a guest at a local farm. The farmers were eager to show him their crop of teff, among other grains. Then, once back in the US, Wayne became fascinated with the geographic and climactic similarities of the Snake River region to Eastern Africa. He then decided to grow teff, asking Ethiopians living in the US to work on the farm, thereby reestablishing the relationship of these people to their native grain.
Whole grain teff, and its flour, comes in different varieties—brown or ivory, and both are delicious! If you cannot find organic teff flour in your local co-op or health food store you can buy it online from http://www.teffco.com/ in 5 or 25 pound bags. Bob's Red Mill also sells it but theirs is not ground as finely making it slightly gritty.
Instead of using the typical non-stick pan for baking, I use a stone muffin pan that can be found here. It is so wonderful to bake with, the muffins never stick, everything cooks evenly, and it cleans up easily.
Teff Breakfast Muffins
These hearty vegan and gluten-free muffins remind me of those dark, sweet bran muffins I ate as a child. They are fast and easy to prepare, making them a perfect breakfast or afternoon snack. Try making them the night before and you will have a breakfast waiting for you on the counter in the morning! There are plenty of combinations for adding goodies into these muffins, but my favorite is to use grated carrot, chopped apple, currants, and chopped walnuts or pecans. Sunflower and pumpkin seeds can also replace the nuts in this recipe.
Dry Ingredients
Wet Ingredients
Other Ingredients
- Preheat oven to 350 degrees. Grease a 12-cup muffin pan or line with unbleached paper liners.
- In a medium sized mixing bowl, add the teff flour, tapioca flour, baking powder, baking soda, psyllium husk powder, sea salt, cinnamon, and nutmeg. Whisk together well.
- In another mixing bowl, whisk together the ground flaxseeds and hot water; let rest for about 5 minutes. Then add the orange juice, applesauce, syrup, and oil; whisk together well.
- Add the wet ingredients to the dry and whisk together.
- Stir in the grated carrots, walnuts, raisins, and diced apples. Continue to mix with a large wooden spoon until all of the ingredients are combined. Be sure to not over mix the batter! The batter will be thick.
- Spoon batter into prepared muffin pan. Smooth the tops with wet hands if you would like.
- Bake for 25 to 30 minutes. Remove muffins from pan and cool on a wire rack.
Variation: If you have a citrus allergy you can replace the orange juice with unsweetened apple juice.
Use this recipe in our Meal Planner
Teff Breakfast Muffins
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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