If you’re a runner (or just an athlete or food eater in general), wow do I have a recipe for you. After months and months of building up mileage and hard workouts, November is finally the time to start feeling fresh and run some fast times and win some races. Unfortunately too many runners never get to that point though, because so people don’t fuel their bodies as they should throughout the season and as soon as November hits, many people are toast. (punny??) Maintaining high iron levels throughout the season is something that many people think is SO hard to do, especially as a female runner, but I’m here to tell you that it doesn’t have to be.
When I first went vegan, one of the main concerns I had was how in the world I was going to keep my iron levels up. I’ve struggled with keeping them high throughout my entire running career, so I knew this was something that I was going to have to monitor. To my surprise, two months later I got my ferritin levels checked and they doubled – yes DOUBLED. I never took an iron supplement and all I do is eat a whole lotta greens. You don’t need red meat to get your iron. This has been shown over and over again.
What you do need though is teff.
Teff flour is native to Ethiopia and is the main carbohydrate source for Ethiopian runners, who are some of the best in the world. It’s also ridiculously high in iron, fiber, and protein, which just screams Perfect Runners Food. The addition of nutritional yeast also packs in some B vitamins and tahini gives this bread an extra calcium boost. After about a million bazillion different variations, I finally got this thing perfected and I just couldn’t wait to share it with all of you!
Before your next big training cycle, make yourself some Whole Wheat Teff Bread and keep those iron levels as high as they can be, minus the meat!
- 1c warm water + 1T active dry yeast
- 1c teff flour
- 1¾c whole wheat flour
- ¼c nutritional yeast
- 3T tahini
- 2T sugar
- 2t baking powder
- 1t salt
- 3 flax egges
- 4T oil
- 1T apple cider vinegar
- Combine 1 cup of warm water with 1T of active dry yeast. Let sit for at least 10 minutes.
- Combine all dry ingredients.
- Add in tahini, flax eggs, oil, and apple cider vinegar.
- Add in yeast mixture.
- Stir to combine, but be careful not to overmix. Add additional flour if the dough looks too moist.
- Let sit in a covered bowl for around 1 hour until the mixture doubles in size.
- Transfer to a bread baking pan and bake on 375F for 25 minutes.