Every country has its food staples that are integral to the population’s diet. Those ingredients are what supply the majority of a person’s daily energy and nutrition, but still need to be combined with other food sources to avoid malnutrition. Many countries have similar staples, with the likes of maize, rice, root vegetables and wheat.
Nowadays, it’s pretty easy to find other nations’ food staples readily available in just about any grocery store. This not only helps keep variety in our diets, but if prepared in a traditional way, it also can give us a glimpse into the diet of another culture. Teff is a food staple in Ethiopia and is high in protein, calcium, iron, magnesium and fiber. Doted as the new super food, teff is readily available in most grocery stores. It can be cooked much like oatmeal, or is ground into flour and is perfect to boost the nutritional content of many baked goods.
One of the many benefits to running with a club, is the exchange of cool information or experiences. Recently, one of the fabulous girls who I train with introduced me to her recipe for teff flour pancakes. They are unreal. Loaded with protein and incredibly filling, they are a perfect post-workout meal. Top them of with fresh fruit, plain Greek yogurt and a nut butter of choice, and you’ll be refueled in no time. This will certainly be a go-to meal for me as I move forward in my training.
Teff and Banana Pancakes
– 2 tablespoons oat bran (can substitute ground flax)
– 2 ripe bananas, mashed (or a cup unsweetened apple sauce)
– 1.5 cups almond milk (plain)
– 1 tablespoon real vanilla
– 1 tablespoon maple syrup
– 1 ½ teaspoons walnut, sesame or peanut oil
– 1 ½ cups teff flour
– ¾ tablespoon baking powder
– ½ teaspoon cinnamon
1. In a large bowl combine oat bran, bananas, almond milk, vanilla, maple syrup and 1/2 tsp oil.
2. In another large bowl combine teff flour, baking powder and cinnamon.
3. Make a small hole in the center of the dry mixture and pour in the wet. Mix completely.
4. Heat a frying pan on medium heat. After a few minutes, add the remaining oil and coat the pan.
5. Fill a 1/4 cup measuring cup with batter and pour into pan.
6. Heat pancakes for about four minutes on one side, then cook for about two minutes on the other side. You will see little bubbles form in the cake when it is ready to flip.