As mentioned earlier this week on my Instagram account, the Kelly girls have decided to shrink our waistlines a bit this summer with meals that fall in the 300-400 calorie range. We’re focusing on nutrient-dense ingredients and becoming more mindful of portion size, calories and budget for each meal. It’s been so much fun working out recipes and ideas with my two powerhouse girls. The best part is, they’re both beginning to understand the balance between eating meals they have grown up with and how those meals affect the weekly food budget. As part of our program, I’ve created a Teff Breakfast Porridge topped with a few soaked walnuts, cooked apples and fresh blueberries. I’ve even included a splash of maple syrup and all for only 297 calories.
Interesting Facts About Teff:
Teff is the smallest grain in the world. Tiny, yes, but provides a powerful nutritious punch with it’s ability to provide lasting energy, fiber and protein.
Teff is naturally gluten-free and higher in amino acids than other grains. One notable fact is the unusually high amount of the lysine, a protein essential for muscle repair. Perfect for any athlete preparing for a long day of competition.
Primarily grown in Ethiopia, teff is often consumed by Ethiopian long-distance runners as a main source of carbohydrate. I would imagine the higher amount of lysine is helpful as well.
Teff has a slightly nutty taste and reminds me of the old-school Cream-of-Wheat. You remember the stuff, creamy, mushy and often containing chunky parts for those of us in a hurry and unable to stand and stir. haha!
Where can I fin teff? Check out Bob’s Red Mill – a great resource for gluten-free grains and information.
Our thoughts on slimming down:
Purchase your very own small plate and bowl to keep portion sizes in check. The girls and I headed over to our local Target and Home Goods to pick out our individual sets. You might even try the local thrift store as they often have mix-matched, one-of-a-kind items that work perfectly for smaller portions.
Add fresh mint to a big bottle of fresh water and refrigerate until ready to use.
Eat slowly and chew, chew, chew every bite!
I know this sounds weird, but I often munch on a few fresh basil leaves from my herb garden between meals, it gives me the bold flavor I’m looking for and often satisfies my snacking desire. Note: If you still require a snack, simply add a nice cup of tea or big glass of minty water along with it. I guarantee you’ll eat less.
Don’t deprive yourself, if you’re still hungry, refill the small bowl. The only suggestion I have is to give yourself about 30 minutes to decide if you’re really hungry or if a walk down the street might be better.
Blessings my friends,
- 1 cup teff, rinsed and drained
- 3 cups water
- 1 pinch sea salt
- 1/2 - 3/4 teaspoon cinnamon
- 1 pinch cardamom
- 1 pinch sea salt
- 1/4 cup cooked apples (I peel, dice and cook apples with a couple Tablespoons of water and dash of cinnamon until soft. Store in airtight container for about 3-4 days)
- 1/4 cup fresh blueberries
- 4 walnut halves - I always soak my walnuts overnight and rinse thoroughly in the morning before use. Store leftover in the refrigerator.
- 2 teaspoons maple syrup
- Prepare porridge by adding 1 cup teff and 3 cups water and a pinch of sea salt to a medium size saucepan.
- Bring to a boil, cover the pot, reduce heat and simmer 15-20 minutes.
- Stir in cinnamon and cardamom.
- Add 2/3 cup cooked porridge to your small bowl.
- Top with 1/4 cup cooked or fresh diced apples, 4 walnut halves and 1/4 cup fresh blueberries.
- Drizzle with no more than 2 teaspoons maple syrup.
- vegan, gluten-free, dairy-free, soy-free
- All recipes and images are protected under copyright laws and owned by Kris Kelly and Goofy Foot Foods