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