Teff Porridge with Dates, Walnuts & Cinnamon

There’s something about starting the day with a steamy bowl of porridge that just feels right at this time of year (and this part of the world!). It’s warming, nutritious, and energizing! Most of the times we eat oatmeal, and that’s great, but I’m here to tell you about my new favorite little grain- Teff.

You may not have heard of teff before. It’s an ancient Ethiopian grain. If you’ve ever eaten Ethiopian food, it is what those large, bubbly injera crepes are made of. Teff has been grown in Ethiopia for thousands of years and its claim to fame is that it holds the title of smallest grain in the world! Teff is packed with calcium, iron, and fiber. It’s also gluten-free and high in protein so it’s a great option for vegetarians and those of you who are gluten-intolerant.

I really just love it because it makes the most delicious, nutty, and creamy breakfast porridge!

You can find Teff at most health food stores or even online.  Give it a try and tell me what you think. Remember to be creative! the great thing about porridge is you don't need to stick to a recipe. Top with any seeds, nuts or dried fruit you have on hand, and enjoy!

Teff Porridge with Dates, Walnuts & Cinnamon
Makes 6 servings

1 cup whole grain teff (not teff flour)
3 cups boiling water
1 tablespoon organic or pastured butter
1/4 teaspoon cinnamon

4 tablespoons raw honey (or maple syrup)
1/4 teaspoon sea salt
Pitted medjool dates (you can substitute for raisins), chopped
Toasted walnuts (or pecans)
Organic or Pastured Milk (or any kind!) for serving (optional)

Toast the teff grains in a large saucepan over medium heat, stirring frequently, until the grains emit a toasty aroma, about 3 minutes.

Slowly add the boiling water, butter and cinnamon. Stir well. Simmer, covered, for 10 minutes, stirring occasionally to prevent any lumps from forming. Stir in salt and 3 tbsps. honey. Cover and continue cooking until the grains are tender and the porridge is at your desired consistency. Add more water (or milk), if necessary to thin out the mixture.

When the porridge is completely cooked, remove from heat and let sit, covered, for 5 minutes. Ladle into individual serving bowls and sprinkle with walnuts, chopped dates and an extra drizzle of honey. Finish with milk, if desired.

Recipe: Quinoa with Black Beans and Cilantro

I LOOOOVE this recipe! We try to eat vegetarian a few times a week.  I started following the "Meatless Monday" movement a few years ago but I've learned that we really do not need as much animal protein as we consume, so now it is "Meatless Several-Days-a-Week".

When eating animal protein it should be of the highest quality- organic, grass-fed, no antibiotics and hormones, wild fish (rather than farmed), etc...  As you may know, this can get expensive (although there are ways around that- will blog about that some other time), but for your health, and in my household- it is the only way to go... (hence, the few vegetarian meals a week!)

So here is one of our "meatless" recipes, packed with good protein from the beans and quinoa, good vegetables and spices, and my all.time.favorite.herb- CILANTRO!

Quinoa with Black Beans and Cilantro
Servings: Makes 4 to 6 servings

• 1 tablespoon coconut oil
• 2 cups chopped white onions
• 1 cup chopped red bell pepper
• 1 cup quinoa,* rinsed, drained
• 2 teaspoons chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1 1/2 cups water
• 1 15-ounce (BPA free) can or box black beans, rinsed, drained
• 1/2 cup chopped fresh cilantro, divided
• Crumbled Cotija cheese or feta cheese (optional)
• Sliced avocado

1. Heat oil in heavy medium saucepan over medium-high heat. 
2. Add onions and red pepper; sauté until beginning to soften, about 5 minutes. Stir in next 4 ingredients. 
3. Add water; bring to boil. 
4. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes. 
5. Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. 
6. Transfer to bowl; sprinkle with 1/4 cup cilantro and cheese, if desired, and serve with sliced avocados on the side.

* A grain-like seed with a delicate flavor and a texture similar to that of couscous; available at natural foods stores. 

Note: You can get more creative with this dish and add corn (non-gmo or organic!), sliced cherry tomatoes, maybe even squeeze some lime for a little zest!

Note #2: Soak or rinse the quinoa for at least 5 minutes to remove the saponins in it.  Saponin is a coating in quinoa which gives it a bitter taste. The saponin content in quinoa can be mildly toxic, however, the risks associated with quinoa are minimal provided that it is pre-washed and the leaves are not eaten in excess.

Have you tried quinoa? Do you have favorite quinoa dishes? Please comment below, would love to hear what they are!

Ribollita Toscana Recipe

Sounds fancy, right? Well... it's not. Ribollita (reboiled) is a famous Tuscan soup, a hearty potage made with beans and vegetables. Like most Tuscan cuisine, the soup has peasant origins. It was originally made by reheating (reboiling) the leftover minestrone or vegetable soup from the previous day.

A Fabulous Trip
I learned this recipe in 2007 while on a fantastic mother/daughter(s) trip to the countryside of Tuscany.  We stayed in a farmhouse in a small village called Chianciano Terme to learn Italian cooking.  A week there and the best lesson I learned (and one that still resonates with me) was: “keep cooking simple, its ALL about the ingredients”. The Italian chef and farmer were so proud of their beautiful vegetables, homemade wine, and fresh olive oil. They even took us to see the “happy pigs”, as they like to call them, that we would be eating that week. (and by the way.. they did look happy, free, and healthy!)

A Delicious, Easy, Healthy Soup
I make this soup probably every other week in the fall and winter.  It is easy and incredibly versatile-  you can change up the veggies to whatever is in season, use whatever herbs and greens you have on hand, perhaps add some quinoa for extra protein, and spice it up to your tasting- it will be good any way, and even better… GREAT for you! 

My husband and I call it the "detox soup" because it feels soooo good eating all those vegetables and greens in a warming and comforting soup, that you feel like your body is thanking you! 
And as a bonus? it brings me fond memories of a lovely time with my mom and sister!

The Recipe

5 Servings (or double the recipe to freeze and "reboil" later!)

Ingredients:

Extra virgin olive oil

½  onion, chopped
2 cloves garlic

2 carrots, chopped

2 celery stalks, chopped

2 zucchini, sliced

1/4 head of cabbage (Savoy), chopped

Red hot pepper flakes to taste

Dried thyme and/or oregano to taste

1 14 oz (BPA free) can Cannellini beans or ½ cup dried beans*

2 cups low-sodium vegetable broth

16 oz diced tomatoes (BPA-free “canned”, like Pomí)

1 tbs tomato paste

Bunch of Swiss chard or kale (cut out stems)

10 oz spinach

Salt and pepper to taste

Parmesan cheese

Directions:

1. Clean all vegetables well and slice them.
2. Place 2 tbsp extra virgin olive oil into a Dutch oven or pot large enough to hold all the vegetables and heat to medium-high; brown the onion, then the garlic on top. Add the carrots, then the celery, and the zucchini.
3. Add salt and pepper and cover the pot. Cook for 10 minutes.
4. Add the cabbage, the pepper flakes, herbs, and the beans. Stir and cook for another 5 minutes.
5. Add the vegetable broth, depending on the consistency you want the soup to have, put less or more broth.
6. Add the tomatoes and the paste. Cover and simmer for about 15 minutes.
7. Now add the kale and spinach and simmer for about 10 more minutes.
8. When done, serve in earthenware bowls, add some grated Parmesan cheese, and drizzle some extra virgin olive oil.

*If using dried beans, make sure to soak in cold water for about 6 hours (no need for more).  Discard the water it soaked on and add to soup in step #2 along with other vegetables.  With dried beans cooking might take a bit longer, so taste throughout the cooking and add greens once beans are to your liking.