“At Mamma’s we ate fonio the way others would eat rice. Fonio always recovers. If it’s dry, add a spoonful of water, cover, and cook a minute more. Being both gluten and cholesterol-free with low sodium and sugar content it is ideal for weight management and highly recommended for diabetics. If you can’t find fonio, quinoa would make a good substitute." In West Africa, fonio is prized by pregnant women + nursing mothers, and often fed as a first solid food to babies. Acha, our own african quinoa is loaded with so many nutrients. It is diabetic friendly, and delicious. These nutrients are found in foods like whole grains, seeds and nuts among others. This means it can increase energy without affecting glucose in negative ways. It has a nutty aroma and pebble-like texture, like a cross between couscous and quinoa. It is also a low calorie-density food. Get Fonio. With busy days it can be a challenge to plan for, or eat, well-balanced meals. Fonio has a similar amino acid composition to that of an egg: considered to be the perfect protein. It is low in calories and fats. To earn a “good source” claim (per FDA rules) the food must provide 10-19% of the recommended daily value in one serving of that item. Sell our super-food and become a power-house for this amazing plant-based food. But I give her iron everyday because we have a special bay food, we call it BANJU. Can be cooked as cereal, rice, porridge, etc. In fonio-growing regions of West Africa today, fonio is served to guests as a sign of honor. Depending on food choices most people do manage to eat adequate amounts of B vitamins, folate, magnesium, and copper most days. It has ample amount of fibers which are required to keep digestive tract smooth. In addition, magnesium is important in helping with muscle and bone health and copper has a role in red blood cell function and brain health. And fonio is particularly high in two amino acids— methionine and cysteine— which promote hair, skin, and nail growth, and are deficient in all other grains. Folate is very important to brain health and it is critical to red blood cell production for babies in utero (that’s why pregnant women are prescribed a folate supplement). Fonio is also high in the amino acids methionine and cysteine, both of which promote healthy hair, skin and nail growth but are not present in any other grain. It can also be used to complement yoghurts, salads and desserts. Fonio belongs to the millet family, and it is a superfood based on its nutritional profile. With a low glycemic index, it's perfect for diabetics and pre-diabetics, providing sustained energy that won't spike blood sugar and helps you feel full longer. The American Academy of Pediatrics recommends that 6 months old babies should be introduced to other foods rather than breast milk or formula. Fonio offers a good alternative of gluten free energy food to people. Its extensive roots help it draw water from deep underground and secure the topsoil from erosion. Help spread the word about the newest superfood in town, and share with others all the wonders that it can do to their health. If you add up all the pros of this new superfood it is also great for juice cleansing diets and it has a high content of plant based protein. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. Fonio … The benefits boku oo:. It contains amino acids methionine and cysteine, which support tissue growth and are deficient in most other grains. Fonio (Digitaria exilis and Digitaria iburua) is probably the oldest African cereal.For thousands of years West Africans have cultivated it across the dry savannas. Technically a type of millet native to West Africa, white fonio is incredibly nutritious, with significantly more fiber, protein, and iron than rice. High in Iron and Essential Nutrients. Fonio Molasses Waffles. It can also be used in place of rice or other grains in stir-fries, baking, salads and side dishes. This is especially true with Fonio. It’s light yet satiating, and chock-full of important micronutrients. Fonio aids digestion. Add the fonio and toast for 1-2 minutes, stirring frequently. Fonio is also rich in iron, calcium, magnesium, zinc and manganese, and has more of these nutrients, serving-per-serving, than other grains. Fonio Salad. The nutrition facts box found on food labels contains information like calories, protein,carbs, sodium, vitamin C, iron and so on. Farmers in West Africa have always valued fonio not only for its nutritional properties, but also for its reliability. Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. Fonio is currently for sale in New York’s West African shops, amid pungent smells and little baggies of mysterious-looking herbs with no labels; it costs about $6 for a 32oz bag. In a pot with a fitted lid, coat ½ cup Yolélé fonio well with 1 tablespoon oil. 3. The high content of iron, Calcium, Magnesium, Zinc and Manganese adds to the many health benefits of this in popularity gaining new grain. . Farafena November 4, 2019 Fonio, Desserts & Sweets, Breakfast. The nutrients listed on labels are specifically required by the Food and Drug Administration (FDA), and it is the same for every packaged food. 1/4 cup chopped cucumber, 1/2 cup plum or cherry tomatoes, 1/2 cup chick peas, 1/2 cup yellow and red pepper, 2 tablespoon chopped parsley. Fonio is nutritious, gluten-free, easy to digest and has a low glycemic index. Prevents anemia. It’s also quick-growing. Even when it is boiled, fonio contains more … Following this simple advice can make consuming a healthy diet a little bit easier. Overall, fonio contains two to three times as much protein and fiber as brown rice. —Pierre Thiam. (One cup cooked brown rice has 210 calories; pasta: 220 calories, quinoa: 222 calories.). In Northern Nigeria, Fonio goes by the name Acha. Turn off the heat and let sit covered, 4 minutes. She often served it steamed, accompanied with a variety of offerings: a freshly pounded, bright red palm nut sauce; a generous and creamy peanut and root vegetable topping; a rich caramelized onion and lime relish; a red palm oil and sweet potato leaves stew; or a gooey okra sauce with lamb, fish, seafood, or vegetables.”. Yolélé fonio is alkaline, vegan (of course), low FODMAP, and prized by pregrant and nursing mothers for its digestibility and aid in lactation. Fonio provides a good option of gluten free energy food to individuals. | Minimum Order: $18 | Free Shipping over $32! Use this basic grain recipe in Pierre Thiam's mango fonio salad. As the Sahel Region experiences the damaging effects of climate change, fonio has become even more important to the ecosystem. Fonio is drought-resistant, high in amino acids and very nutritious ... Superfoods may do more harm than good, a nutrition expert has warned. Transfer the cooked fonio to … Aids digestion. Instruction: In bowl combine olive oil, lime and salt. No matter what happens with the weather, even in a season where other crops fail, farmers can always rely on fonio. Fonio is perfect for diabetes: Fonio has long been used as diabetic friendly food because it is low in … Beginning the day with a good breakfast is essential to anyone’s day but avoiding mid-day crashes can be hard. Fonio contains dietary fiber, protein, minerals like iron, magnesium, potassium, and calcium. 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