Fonio is a type of millet that has been grown and harvested in Africa for more than 4000 years. For decades, these tiny seeds are being cultivated and have been labeled as “forgotten food”. But, today, the growing demand for this new sustainable whole grain has made Fonio widely appreciated and available to home cooks around the world. Each seed is about the size of a grain of sand and is packed with immense nutritional benefits.
Flavor of Fonio
Fonio whole foods have a subtle nutty taste that’s reminiscent of the flavor of bulgur wheat. It is firm, fluffy, chewy, or smooth, depending upon the time taken to cook. The longer you cook fonio, the creamier it gets. When cooked, fonio expands to four times its original size, making it a cost-efficient ingredient.
Benefits of Fonio
Being high in fiber, amino acids, and many essential nutrients, fonio offers many health advantages, including:
- Good for the Brain:
Cognitive functions including learning, thinking, remembering, reasoning, problem-solving, attention, decision-making, etc., require certain nutrients to work effectively. Fonio is especially rich in iron and zinc, two minerals that are essential for normal cognitive function.
- Good for Cardiovascular System:
A healthy cardiovascular system is essential for our overall health and well-being, making sure of the effective transportation of nutrients, water, and oxygen to every cell in the body. The iron in fonio supports oxygen transport in the body, and thiamin (vitamin B1) contributes to the healthy function of the heart. Also, being low GI helps reduce the risk of heart disease.
- Strengthens the Immune System:
A strong immune system helps the body fight off attacks from bacteria, viruses, allergens, and other foreign bodies that can cause infections and illness. Fonio has many compounds such as iron, zinc, and amino acids, that can help you stay immune and strong.
Cooking with Fonio
The tiny translucent grains of fonio can be cooked like whole grains, grounded into gluten-free flour, or added to baked goods to give them a tasty crunch. One of the best things about fonio is that it gets cooked in just five minutes, which is faster than any other whole grain. Fonio has a buttery, nutty flavor that pairs well with fragrant herbs and spices. You can try fonio as a hot breakfast porridge, a base for grain bowls, and any salad that calls for quinoa, bulgur wheat, or couscous. You can also add fonio to baked goods for extra texture.
Where to Buy Fonio:With so many health benefits and as convenient as it is for cooking, the main question remains where to buy fonio? The best place to get fonio is Juka’s Organic. We have women farmer partners who use traditional methods to bring the best quality fonio. Our fonio grains are de-husked, thoroughly hand-washed, and naturally dried to preserve their authenticity. So, the answer to the question, of where to buy fonio, Juka’s Organic is your best option. To buy fonio whole foods, click here: https://jukasorganic.com/products/buy-fonio