He realized that fonio was once a prominent grain to the culture but had almost vanished from the modern urban diet in Dakar, the country’s capital. Fonio grains lack the gluten‐type protein. Nor has it been well studied; only 19 scientific articles have been published about the grain in a 20-year time period. Fonio looks a bit like brown sugar, it’s a very small grain. This means it can increase energy without affecting glucose in negative ways. Whole Grains: Fonio Ingredients It's also rich in fiber and protein, with at least three times the fiber and protein as brown rice. It has a nutty aroma and pebble-like texture, like a cross between couscous and quinoa. Fonio (acha). Each product we feature has been independently selected and reviewed by our editorial team. 2 cups cold water Toast chopped cashews (if using) in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. Ezekiel bread. The carbohydrates, protein, lipid, ash and fiber contents of fonio grains reported by various authors and also micronutrients mainly amino acids, fatty acids, minerals and vitamins were presented. The grain is naturally vegan, gluten-free, and packed with vitamins. 1/2 cup diced, peeled cucumber Directions Chef Pierre Thiam, a cookbook author and founder of Yolélé Foods, wrote about fonio in the 2015 book he coauthored with Jennifer Sit, Senegal: Modern Senegalese Recipes From the Source to the Bowl.4 He says fonio grains were found by archeologists in Ancient Egyptian burial grounds, indicating its use going back centuries. 2. 1 tsp ground cinnamon The good news? This means it's easy to prepare and hard to mess up. 1/2 cup raisins Fonio brings many health benefits with its broad nutritional profile. Fonio is a plant-based, gluten-free, non-gmo food that is very similar to rice flour but much more nutritious. It also boasts 12 grams of protein per cup. Calories: 220; Total fat: 2 g; Sat fat: 0 g; Sodium: 440 mg; Total carbohydrate: 52 g; Sugars: 21 g; Dietary fiber: 3 g; Protein: 2 g. — Recipe courtesy of Senegal: Modern Recipes From the Source to the Bowl by Pierre Thiam and Jennifer Sit. However, during colonial times, a myth was fabricated claiming that the native crops of Africa weren't as nutritious as the imported ones. Building block for protein synthesis - As a complete vegetarian protein, our super grain Fonio provides a complete range of essential and non-essential amino acids, helping to maintain lean muscle mass … Thiam says there's a saying from the Bamara people of West Africa: "Fonio never embarrasses the cook." http://yolelefoods.com/fonio/. But a varied diet can supply the missing amino acids that lentils lack. https://www.foodinsight.org/2017-food-and-health-survey. Many consider fonio a superfood because it’s a great source of plant-based protein (12g per cup compared to 8g per cup for quinoa), ranks low on the glycemic index, is naturally gluten-free and has several important amino acids and micronutrients. It’s an easy replacement for bulgur in tabbouleh or a qualified stand-in for couscous. Fonio, which is a species of millet, has very small seeds, has a nutty flavor, and comes in two varieties—white fonio and black fonio. It’s so full of protein that it even has amino acids that other grains don’t, making it a much more complete protein source. It’s also rich in fiber, protein, iron, and calcium. Our Fonio … © Copyright 2020 Meredith Corporation. Cooking Light may receive compensation for some links to products and services on this website. 1/2 cup finely chopped mint Published 1996. Making a Difference Traditionally, fonio is used to make a breakfast porridge, but can also substitute for your favorite grain in most recipes. 2. 4. Thiam P, Sit J. Senegal: Modern Senegalese Recipes From the Source to the Bowl. Note: these sources may not contain as much protein per … Slowly pour in the olive oil and keep whisking to emulsify. We often read, even from trustworthy sources … Fonio is also rich in iron, calcium, magnesium, zinc and maganese, and … You like Quinoa and you wonder why to try Fonio? 2017 Food and Health Survey: a healthy perspective: understanding American food values. Let stand for 1 minute. 3. In his Ted talk, Thiam says, “Ancient grains are getting more popular, and sales of gluten-free items are growing in the US —16.4 percent since 2013, making it a 23.3-billion-dollar industry. While fonio is cooling, prepare dressing: Whisk together lemon juice, garlic, ginger, salt, and pepper, to taste. 1/2 cup olive oil It can provide steady energy throughout the day … Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. 9, P. 12. By Jessica Levinson, MS, RDN, CDN Low-carb diets may be popular, but consumer interest in whole grains remains quite high. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), Senegal: Modern Senegalese Recipes from the Source to the Bowl. Chef Pierre Thiam recently conducted a TED talk where he introduced his listeners to an ancient grain called fonio. According to a 2017 survey by the International Food Information Council Foundation, when asked about taking on new healthful habits over the past year, nearly 7 in 10 Americans stated they were eating more foods with whole grains.1 Quinoa, millet, sorghum, and amaranth already may be familiar to you, but have you heard of fonio? This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. Blue-green algae. Today's Dietitian Proteins are important nutrients the body needs for proper growth and development. 1. It also can substitute for any grain in your favorite recipes—think porridge, milled into flour for breads, and even brewed into beer. Millet. 3. Much like other cereal grains, fonio can be used in a wide array of dishes and recipes, from breakfast to mains and sides. It’s naturally gluten-free, has an earthy, nutty flavor and a texture similar to couscous when cooked. For example, fonio is rich in methionine and cystine, key amino acids involved in protein … Fonio is also rich in iron, calcium, magnesium, zinc and manganese, and … … Sprinkle toasted cashews on fonio and serve. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … … How could fonio partake in this market share?” Its potential growth could be a win for all parties involved, and Thiam wants to see that happen. References Protein: 8 grams per 2-slice serving. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. By … National Academies Press website. https://www.nap.edu/read/2305/chapter/6. — Jessica Levinson, MS, RDN, CDN, is a nationally recognized nutrition expert with a focus on culinary nutrition and communications. Complete proteins contain all nine of the essential amino acids the body cannot produce on its own. Often referred to as the "seed of the universe," fonio (Digitaria exilis) is an ancient staple cereal grain that has been cultivated and enjoyed in West African countries for more than 5,000 years.2 Fonio is a key component in the diet and agriculture in many West African countries such as Nigeria, Guinea, and Burkina Faso, and the crop supplies food for 3 million to 4 million people each year.3. It’s so full of protein that it even has amino acids that other grains don’t, making it a much more complete protein source. First some clarification — a complete protein is a protein that contains all nine essential amino acids (the building blocks of protein, which can only be obtained through eating food). In a large bowl, combine the cooled fonio with the mango, cucumber, tomatoes, mint, and parsley. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. Need some inspiration? When asked what he wants people to know about fonio, Thiam says, "I would like people to know that by consuming fonio they're supporting smallholder communities in the poorest regions of the world while helping to mitigate climate change, as well as nourishing their bodies with good nutrition.". Klavs Bo/Getty Images. Culinary Uses Transfer cooked fonio to a large bowl. In vitro protein digestibility of white fonio flour was similar to that of durum wheat (A.I. What sets fonio apart from most other grains is that it contains significant amounts of cysteine and methionine, two amino acids that are important in human growth and often are lower in cereal grains such as sorghum, millet, wheat, rice, and barley. Nutrient Analysis per serving (Not including cashews) Yolélé Foods website. With 10 percent protein by weight, the fuel this provides is superior to many of its grain counterparts. Add water and salt. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Rich in vitamins and minerals (24.5%/cal) - a good source of Vitamin C. It's also rich in methionine and cystine, both essential amino acids, and boasts 12 grams of protein per cup. Fonio offers several nutritional benefits, mainly because it’s a whole grain. The chef stumbled across the grain when he was conducting research for his cookbook, Senegal: Modern Senegalese Recipes from the Source to the Bowl, in a remote village in Senegal. Technically a type of millet native to West Africa, white fonio is incredibly nutritious, with significantly more fiber, protein, and iron than rice. 2 T lemon juice 1 tsp finely chopped fresh ginger 1/2 fresh mango, chopped, or 1/2 cup fresh blueberries or 1 sliced banana Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. It also boasts 12 grams of protein per cup. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. Fonio is also rich in iron, calcium, magnesium, zinc and manganese, and has more of … Accessed July 16, 2018. The nutritional research to date indicates fonio is a complete protein source, just like an egg. While the English often refer to this ancient grain as "hungry rice," it's far from being reserved for those in dire need of food. Fish and shellfish are lean complete protein foods that are particularly rich in essential minerals. Fortunately, fonio is also really enjoyable to cook and eat. Accessed July 16, 2018. Ingredients Follow her on Twitter, Instagram, and Facebook @jlevinsonrd. Stir in brown sugar, mango (or other fruit of choice), and cinnamon. Add dried cranberries, raisins, and milk. It’s so full of protein that it even has amino acids that other grains don’t, making it a much more complete protein source. 1. Fonio is a type of millet — there are two species of the grain, white fonio being the most widely consumed. 1 cup halved grape tomatoes Fonio … Fonio is naturally gluten-free making it sutiable for people requiring a wheat-free or gluten-free diet The 4 grams of protein per serving contains more of the two sulphur-containing amino acids, methionine … This grain is grown in West Africa and it is becoming increasingly popular in the Western cultures. You could make a grain bowl with a few roasted vegetables, serve it on the side as a salad, or mix it with nuts and raisins for a fonio pilaf. Unlike most other cereal grains, fonio thrives in dry, sandy soils at high altitudes and often is grown after or in place of rice when the soil is too dry for rice to thrive. Thiam's favorite way to serve fonio is in salads with mango or roasted beets and pickled carrots. The plant can thrive in poor growing conditions, and it only takes six to eight weeks to grow and harvest the grains. Fonio also matures faster than most cereal grains—as quickly as six to eight weeks after being planted—which explains its popularity with farmers and growers. You don't have to wait for Whole Foods to stock this new pantry staple — you can purchase fonio on Amazon for less than $16. 1 cup fonio If you make a purchase using the links included, we may earn commission. 3X MORE PROTEIN, MORE FIBER, MORE IRON THAN BROWN RICE OR COUSCOUS Our Fonio flour is made 100% with Fonio from West Africa. Credit: New York, NY: Lake Isle Press; 2015. 2. ... Fonio is naturally gluten free, high in fiber and protein, ... Fonio is an extremely fast growing crop (just six to … Like rice, fonio grains are very fine and swell to nearly twice their size after cooking. fonio is also known to be rich in iron, calcium, magnesium, zinc and … 1 tsp salt Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Fonio is indeed a nutritious grain. Plus, it's considered a complete protein, meaning it packs all nine essential amino acids your body needs. 2 tsp brown sugar Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.01 cal/oz). Fonio: the New Super Grain That Could Replace Quinoa. One 10-oz package Yolélé fonio “Since it hasn’t been processed, you are getting the complete array of nutrients,” says Libby Mills, MS, RD, LDN, … Fonio may support healthier looking hair, skin, and nails: Fonio is rich in methionine and cysteine – … It offers a good amount of amino acids; nearly 10% of the cereal by weight comprises protein. Offers may be subject to change without notice. this link is to an external site that may or may not meet accessibility guidelines. ", Rich Nutrient Profile Pepper or hot pepper to taste Despite its importance in the livelihood of millions of people, little is known about fonio's history and origin. Therefore, dough modifications are needed for bread making using fonio grains, which are described in Section 4. It's also rich in fiber and protein, with at least three times the fiber and protein … Published by Akeem Pierre Give thanks for the arrival of Fonio in our shop! One half-cup of fonio yields three cups cooked and only takes five minutes to prepare. 20, No. https://www.foodinsight.org/2017-food-and-health-survey. 1/4 cup chopped cashews, toasted (optional). History and Cultivation Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. 2 cups almond milk or soymilk Inside that bag is a tiny gluten-free grain that packs huge nutritional benefits! 3. Photo courtesy of Folasade Adeoso. Is this little-known ancient grain the new quinoa? International Food Information Council Foundation website. 1 cup finely diced mango It's also a source of B vitamins, zinc, and magnesium.3. Examples include shrimp, scallops, clams, tuna, salmon, halibut, whitefish, cod and swordfish. Nutrient Analysis per serving Accessed July 16, 2018. Fonio contains a similar carbohydrate, protein, and fat make up to cereal. This myth led to the displacement of native crops as second-rate, resulting in traditional food crops such as fonio being seen as "peasant food." Fonio. Fornio is often used as a pearled grain, typically in … 4. Directions Fonio, which is a species of millet, has very small seeds, has a nutty flavor, and comes in two varieties—white fonio and black fonio. There are also a few plant-based sources of complete protein, including: Quinoa. Thiam, a pioneer in bringing attention to fonio in the United States, says, "When I found out that fonio was not only delicious but it was also nutritious and gluten-free, [and] that it also grew in poor soil with very little water, I became very interested in introducing it to the world. But it's definitely not the only grain stand-in out there that's loaded with protein. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 5 minutes, stirring occasionally. Updated September 22, 2017. Fonio is an Ancient grain that originates from West Africa and we source ours from Mali. 4. 1/2 cup dried cranberries Cooking Light is part of the Allrecipes Food Group. 1 tsp salt It is a super healthy grain, gluten free and … Soybeans. Pour the prepared dressing over the salad, toss, adjust seasoning to taste, and serve immediately. The idea was to bring economic opportunities in the poorest regions of the world while introducing a new grain. Keywords: Structure, chemical composition, nutritional characteristics, fonio. Fonio is a West African grain that's been cultivated in the region for thousands of years. 1/2 cup finely chopped parsley. The grain is now mostly eaten in countries like Mali, Burkina Faso, Guinea, and Nigeria. Buckwheat. 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