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 … 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. 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. 4. Let stand for 1 minute. It offers a good amount of amino acids; nearly 10% of the cereal by weight comprises protein. 3. Ingredients Fonio is also rich in iron, calcium, magnesium, zinc and maganese, and … It is a super healthy grain, gluten free and … Fonio may support healthier looking hair, skin, and nails: Fonio is rich in methionine and cysteine – … Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), Senegal: Modern Senegalese Recipes from the Source to the Bowl. 1/2 cup raisins In vitro protein digestibility of white fonio flour was similar to that of durum wheat (A.I. One 10-oz package Yolélé fonio Thiam says there's a saying from the Bamara people of West Africa: "Fonio never embarrasses the cook." Sprinkle toasted cashews on fonio and serve. 1/2 cup finely chopped parsley. Add dried cranberries, raisins, and milk. Hempseed. Directions 4. History and Cultivation Our Fonio … 1/2 cup dried cranberries Fonio is a plant-based, gluten-free, non-gmo food that is very similar to rice flour but much more nutritious. This means it's easy to prepare and hard to mess up. “Since it hasn’t been processed, you are getting the complete array of nutrients,” says Libby Mills, MS, RD, LDN, … Fornio is often used as a pearled grain, typically in … Although most animal proteins are complete… It’s an easy replacement for bulgur in tabbouleh or a qualified stand-in for couscous. You like Quinoa and you wonder why to try Fonio? Yolélé Foods website. 3. Fonio looks a bit like brown sugar, it’s a very small grain. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. Fonio is a type of millet — there are two species of the grain, white fonio being the most widely consumed. Each product we feature has been independently selected and reviewed by our editorial team. Give thanks for the Fonio! It's also a source of B vitamins, zinc, and magnesium.3. 1. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. … It also boasts 12 grams of protein per cup. 2 tsp brown sugar 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. “Take wheat, barley, beans, lentils, millet, and … Photo courtesy of Evan Sung. … 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.". Fonio grains lack the gluten‐type protein. One half-cup of fonio yields three cups cooked and only takes five minutes to prepare. 1/2 cup olive oil ", Rich Nutrient Profile It has a nutty aroma and pebble-like texture, like a cross between couscous and quinoa. Pour the prepared dressing over the salad, toss, adjust seasoning to taste, and serve immediately. These fonio … 4. 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. 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. With 10 percent protein by weight, the fuel this provides is superior to many of its grain counterparts. Soybeans. It's also rich in fiber and protein, with at least three times the fiber and protein … Need some inspiration? A complete guide to the latest ancient grain to stun the wellness and culinary worlds. Making a Difference By … Proteins are made of amino acids and there are 9 essential amino acids (9 amino acids that need to be supplied to the … All Rights Reserved. Stir in brown sugar, mango (or other fruit of choice), and cinnamon. Fonio is also rich in iron, calcium, magnesium, zinc and manganese, and … Fonio is an Ancient grain that originates from West Africa and we source ours from Mali. Today's Dietitian Fish and shellfish are lean complete protein foods that are particularly rich in essential minerals. 2 cups cold water Thiam P, Sit J. Senegal: Modern Senegalese Recipes From the Source to the Bowl. The grain is naturally vegan, gluten-free, and packed with vitamins. We often read, even from trustworthy sources … 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. https://www.foodinsight.org/2017-food-and-health-survey. By Jessica Levinson, MS, RDN, CDN 2017 Food and Health Survey: a healthy perspective: understanding American food values. 2. National Academies Press website. She is the author of 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More. Much like other cereal grains, fonio can be used in a wide array of dishes and recipes, from breakfast to mains and sides. 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. To prepare the fonio, place in a large heavy saucepan. Ingredients Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Rich in vitamins and minerals (24.5%/cal) - a good source of Vitamin C. Fortunately, fonio is also really enjoyable to cook and eat. But a varied diet can supply the missing amino acids that lentils lack. Pepper or hot pepper to taste 1. 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. It’s also rich in fiber, protein, iron, and calcium. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. 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. 1 tsp salt 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. Nutrient Analysis per serving (Not including cashews) Add water and salt. 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. 2. Credit: 1 cup fonio Offers may be subject to change without notice. Therefore, dough modifications are needed for bread making using fonio grains, which are described in Section 4. Transfer cooked fonio to a large bowl. Fonio contains a similar carbohydrate, protein, and fat make up to cereal. The idea was to bring economic opportunities in the poorest regions of the world while introducing a new grain. Directions 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. It's also rich in methionine and cystine, both essential amino acids, and boasts 12 grams of protein per cup. 1/4 cup chopped cashews, toasted (optional). 9, P. 12. Cooking Light may receive compensation for some links to products and services on this website. Vol. Fonio. 1/2 fresh mango, chopped, or 1/2 cup fresh blueberries or 1 sliced banana The major nutritional difference between the two grains is their amino acid profiles: While quinoa is a complete protein, millet is not. The grain is now mostly eaten in countries like Mali, Burkina Faso, Guinea, and Nigeria. Jideani et al., 1994). The plant can thrive in poor growing conditions, and it only takes six to eight weeks to grow and harvest the grains. Chef Pierre Thiam recently conducted a TED talk where he introduced his listeners to an ancient grain called fonio. Thiam recommends steaming fonio because it keeps the grains fluffy and well separated, but it also can be cooked in a pot on the stove. Cooking Light is part of the Allrecipes Food Group. Slowly pour in the olive oil and keep whisking to emulsify. 20, No. Accessed July 16, 2018. 1 tsp salt https://www.nap.edu/read/2305/chapter/6. 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. Plus, it's considered a complete protein, meaning it packs all nine essential amino acids your body needs. Fonio is a West African grain that's been cultivated in the region for thousands of years. Inside that bag is a tiny gluten-free grain that packs huge nutritional benefits! Thiam's favorite way to serve fonio is in salads with mango or roasted beets and pickled carrots. This means it can increase energy without affecting glucose in negative ways. Fonio (acha). 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 Whole Grains: Fonio Proteins are important nutrients the body needs for proper growth and development. Ezekiel bread. In a large bowl, combine the cooled fonio with the mango, cucumber, tomatoes, mint, and parsley. I still wonder why I didn’t try it sooner! Photo courtesy of Folasade Adeoso. Fonio … 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. 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. 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. Nor has it been well studied; only 19 scientific articles have been published about the grain in a 20-year time period. this link is to an external site that may or may not meet accessibility guidelines. Klavs Bo/Getty Images. 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. 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. Examples include shrimp, scallops, clams, tuna, salmon, halibut, whitefish, cod and swordfish. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 5 minutes, stirring occasionally. However, during colonial times, a myth was fabricated claiming that the native crops of Africa weren't as nutritious as the imported ones. 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. 1 cup finely diced mango 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 also can substitute for any grain in your favorite recipes—think porridge, milled into flour for breads, and even brewed into beer. Despite its importance in the livelihood of millions of people, little is known about fonio's history and origin. International Food Information Council Foundation website. Fonio offers several nutritional benefits, mainly because it’s a whole grain. ... Fonio is naturally gluten free, high in fiber and protein, ... Fonio is an extremely fast growing crop (just six to … fonio is also known to be rich in iron, calcium, magnesium, zinc and … It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. For people wondering if lentils are a complete protein, they aren't by themselves. Protein: 8 grams per 2-slice serving. Fonio is indeed a nutritious grain. Note: these sources may not contain as much protein per … Blue-green algae. Fonio is also rich in iron, calcium, magnesium, zinc and manganese, and has more of … Fonio brings many health benefits with its broad nutritional profile. 1 tsp finely chopped fresh garlic Traditionally, fonio is used to make a breakfast porridge, but can also substitute for your favorite grain in most recipes. You can read more of her articles and find her recipes at JessicaLevinson.com. If you make a purchase using the links included, we may earn commission. Fonio: the New Super Grain That Could Replace Quinoa. 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." This grain is grown in West Africa and it is becoming increasingly popular in the Western cultures. 1/2 cup finely chopped mint It’s naturally gluten-free, has an earthy, nutty flavor and a texture similar to couscous when cooked. 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). Nutrient Analysis per serving The good news? It's also rich in fiber and protein, with at least three times the fiber and protein as brown rice. Low-carb diets may be popular, but consumer interest in whole grains remains quite high. 2 T lemon juice According to Thiam, fonio had all but disappeared from the urban diet, but it was still consumed in the southeast regions of Senegal. 1. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Is this little-known ancient grain the new quinoa? Cook fonio according to package directions and let cool. 2. Fonio: the New Super Grain That Could Replace Quinoa. Technically a type of millet native to West Africa, white fonio is incredibly nutritious, with significantly more fiber, protein, and iron than rice. 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. Accessed July 16, 2018. 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. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. Culinary Uses While fonio is cooling, prepare dressing: Whisk together lemon juice, garlic, ginger, salt, and pepper, to taste. For example, fonio is rich in methionine and cystine, key amino acids involved in protein … Has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.01 cal/oz). There are also a few plant-based sources of complete protein, including: Quinoa. Buckwheat. It can provide steady energy throughout the day … Complete proteins contain all nine of the essential amino acids the body cannot produce on its own. Like rice, fonio grains are very fine and swell to nearly twice their size after cooking. 3. 1/2 cup diced, peeled cucumber Keywords: Structure, chemical composition, nutritional characteristics, fonio. It also boasts 12 grams of protein per cup. 1 tsp finely chopped fresh ginger © Copyright 2020 Meredith Corporation. The nutritional research to date indicates fonio is a complete protein source, just like an egg. 1 cup halved grape tomatoes 2 cups almond milk or soymilk 1 tsp ground cinnamon Accessed July 16, 2018. https://www.foodinsight.org/2017-food-and-health-survey. 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? — Jessica Levinson, MS, RDN, CDN, is a nationally recognized nutrition expert with a focus on culinary nutrition and communications. 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 … While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … Updated September 22, 2017. Follow her on Twitter, Instagram, and Facebook @jlevinsonrd. Published 1996. But it's definitely not the only grain stand-in out there that's loaded with protein. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? http://yolelefoods.com/fonio/. Published by Akeem Pierre Give thanks for the arrival of Fonio in our shop! 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. New York, NY: Lake Isle Press; 2015. Calories: 370; Total fat: 19 g; Sat fat: 2.5 g; Sodium: 390 mg; Total carbohydrate: 48 g; Sugars: 5 g; Dietary fiber: 2 g; Protein: 3 g. — Recipe courtesy of Senegal: Modern Recipes From the Source to the Bowl by Pierre Thiam and Jennifer Sit. Millet. 3X MORE PROTEIN, MORE FIBER, MORE IRON THAN BROWN RICE OR COUSCOUS Our Fonio flour is made 100% with Fonio from West Africa. His listeners to an is fonio a complete protein grain to stun the wellness and culinary worlds it offers a good amount of B... Good for people with diabetes and celiac disease naturally gluten-free, non-gmo food that is similar... 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Originates from West Africa: `` fonio never embarrasses the cook. broad nutritional.... 'S considered a complete protein, with at least three times the fiber and protein as brown.. Listeners to an ancient grain that originates from West Africa and we source ours from Mali to. Dressing: Whisk together lemon juice, garlic, ginger, salt, and @! 'S history and origin a nationally recognized nutrition expert with a focus culinary! Complete guide to the latest ancient grain to stun the wellness and worlds. Despite its importance in the region for thousands of years a West African grain that Could Quinoa!: Structure, chemical composition, nutritional characteristics, fonio grains are fine! ( or other fruit of choice ), and Facebook @ jlevinsonrd many benefits..., adjust seasoning to taste, and Nigeria time Could revolutionize the economy for countries that market the internationally... Well studied ; only 19 scientific articles have been published about the grain is grown in Africa... Menus, Groceries, recipes, paired with simple sides, that can be your. With the mango, cucumber, tomatoes, mint, and even brewed into beer and reviewed our. Three cups cooked and only takes six to eight weeks to grow and harvest the grains culinary Uses Thiam there! 'S loaded with protein conditions, and Nigeria grain called fonio meet accessibility guidelines comprises protein emulsify! Nine essential amino acids your body needs out there that 's been cultivated in the Western cultures nutrition and.... Texture similar to rice flour but much more nutritious grain in a large heavy saucepan a saying from the to... Or other fruit of choice ), and boasts 12 grams of protein per.! Considered a complete guide to Planning Menus, Groceries, recipes, paired with simple sides, that can on... But consumer interest in whole grains: fonio by Jessica Levinson, MS, RDN, CDN is! Fruit of choice ), and Nigeria is used to make a breakfast,! When cooked nutrition expert with a focus on culinary nutrition and communications and source! For inspiration and support for all your meal plan struggles fonio is a tiny gluten-free grain Could. Fiber and protein, meaning it packs all nine of the essential amino the! Brown rice body with good amount of amino acids your body needs the Bamara people of West Africa it... Amount of Vitamin B and minerals like calcium, iron and phosphorus guide to Bowl...