Fonio

Regular price $10.00 Sale

 

Fonio is a very small grain which grows in the arid regions of West Africa. It has potential to improve nutrition, boost food security, foster rural development and support sustainable use of the land. It is believed to rival quinoa as a super food in terms of its nutritional value and is a favorite in salads, stews, porridges and even ground into flour. It’s gluten-free and nutritious because of two amino acids, cystine and methionine, which make it a favorite to be baked into bread for diabetics, those who are gluten intolerant or have celiac disease. It is, in short, the perfect new grain for juice-cleansing, diet-conscious people.

Nutritional Value of Fonio

Fonio has the following nutritional contents

Mineral content of Digitaria exilis, decorticated and whitened

Macro and Microelements of D. exilis

 

Decorticated Fonio

Whitened Fonio

Macroelements

(In % dry weight)

 

 

Calcium (Ca)

0.022

0.01

Magnesium (Mg)

0.13

0.01

Phosphorus (P)

0.25

0.06

Potassium (K)

0.17

0.02

Sulphur (S)

0.16

0.16

Microelements

(ppm)

 

 

Copper (Cu)

6.8

3.0

Iron (Fe)

38.8

27.3

Manganesw (Mn)

21.6

4.9

Sodium (Na)

72.3

58.5

Zinc (Zn)

33.4

21.8

Source:[9]

Fonio is usually consumed as porridge or it could be cooked like couscous and consumed with vegetables and/or meat stews.

 

Nutritional Facts

Serving size 100g

Amount per serving 100g

463 Calories

Item% Daily Value

Fat 3.25g5%

Sodium 17g1%

Carbohydrates 79g26%

Dietary fibre 5.85g23%

Protein 5.05g16%

Calcium 180g18%

Iron 8.48g61%

Magnesium 460g115%

Phosphorous 170g17%

Potassium 140g5%

Zinc 3.6g24%

Copper 2.5g125%

Manganese 4.6g230%

 

Percentage Daily Values are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie diet.

Fonio for Breakfast (One person)

Ingredients

4 tablespoons of Fonio
Water
Salt to taste (optional)
Sugar
Milk or soy or almond breeze

Preparation:

Mix  4 teaspoons  of fonio into cold water and let sit for a minute. Skim off the chaff which floats to the top. You can do this several times.

Mix the resulting fonio to boiling water.

Add salt, if you wish, and let boil for 10-15 minutes while stirring

Add more water to obtain your desired level of thickness

Add sugar and milk or soy or almond breeze to serve.

Instead of sugar, I simply cut up ripe banana and add this to the bowl of fonio.

Now you have a breakfast that will hold your hunger for a while.

You can find a number a number of YouTube videos which show you several ways to prepare fonio as couscous and other recipes. It can be consumed with any vegetable or meat or seafood stew.