Teff Energy Muffins

My pre-race ritual is pretty simple: I wake up. I shower. I make sure that my running clothes match, and I curse at my racing bib (seriously, I hate racing bibs – they crinkle and rub and catch on everything and if the timing chip is on the bib, just yuck.) I grab my water and my Honey Stinger chews and an Uncrustable and I am out.

Yes, an Uncrustable. You know, one of those little pre-made, processed sandwiches that you find in the frozen section of the grocery store. If ever there was a grocery store tramp, the Uncrustable is it. I picked up this nasty little habit at Disney World when I ran the Princess Half-Marathon. I was in desperate need of a pre-race snack and the Uncrustable was available. A total last-call-at-the-bar score. Ah, the guilt.

I was guiltily chewing on my Uncrustable on the way to my last race when I decided that there must be a better way. I did a little research and here we are: Teff.

Have you ever heard of Teff? It’s an African whole grain. Here’s what the Whole Grains Council (yes, there is such a thing), says about Teff on their website:

Teff leads all the grains – by a wide margin – in its calcium content, with a cup of cooked teff offering 123 mg, about the same amount of calcium as in a half-cup of cooked spinach. It’s also an excellent source of vitamin C, a nutrient not commonly found in grains. 

Off to the store I went in search of Teff. When I found it, the package had a recipe for Teff Muffins right on the back. I worked in a few touches of my own and the result is Teff Energy Bites.

Teff Energy Bites

The Ingredients:

  •  1/2 Cup Organic Brown Sugar
  • 3/4 Cup Teff Flour (I used Bob’s Red Mill.)
  • 3/4 Cup Brown Rice Flour
  • 1/2 Cup Arrowroot Starch
  • 1  and 1/2 Tsp. Baking Powder
  • 1/2 Tsp. Cinnamon
  • 1/4 Tsp. Salt
  • 2 Eggs
  • 1/3 Cup Olive Oil
  • 2/3 Cup Water
  • Almond Butter – You will need at least 2 cups. You can use jarred almond butter or make my recipe.
  • 1 to 1 1/2 Cups Chopped Organic Strawberries

The Tools:

  • 2 Mixing Bowls
  • Wooden Spoon
  • Measuring Spoons and Cups for Liquid and Solid Ingredients
  • Muffin Pan – I used a mini muffin pan.
  • Muffin Cup Liners – Optional

The Action:

  • Gather your ingredients. 
  • Pre-heat the oven to 400 degrees.
  • Prepare your muffin pan. You can grease it if you like with some cooking spray or use paper muffin liners. Either will work.
  • In a large bowl, combine your dry ingredients.
  • In a separate bowl, combine the eggs, olive oil, and water.
  • Pour the wet ingredients into the dry ingredients and mix with the spoon until combined.
  • Fill each space in your muffin pan half-way with the batter*.
  • Add a dollop of almond butter to each muffin.
  • Top with chopped strawberries:

In the Pan W

  • Add another dollop of batter over the top of each muffin. 
  • Bake in the oven 20-23 minutes or until cooked through. These muffins will be sticky and chewy:

Teff Bombs Finished W


*This batter is really wet for lack of a better word. I poured mine into a Pyrex liquid measure to aid in the distribution into the pan.

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