Fonio contains a healthy amounts of dietary fibre, essential amino acids, minerals such as iron, calcium, magnesium and potassium, and vitamins such as folic acid and vitamin B3. The folic acid content in particular makes it a staple in the daily nutrition of pregnant and nursing women in the villages. Fonio is also low in calories and has a low gylcemic index, making it a preferred grain for diabetics.
Fonio does not contain gluten proteins. It is a good choice of cereal for people who have celiac disease (an autoimmune disease that causes the immune system to attack gluten as if it is a bacterium and could lead your body digesting itself).
HOW TO PREPARE:
- To cook fonio: Wash 1 cup fonio grains (or desired amount) by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. Drain well.
- Bring 1 cup of water to a boil in a medium pot. Stir in the cleaned raw fonio and 1 tablespoon of salt, cover tightly with the lid, and turn the heat to low. Cook for about 2 minutes, until the water is just absorbed.
- Turn off the heat and gently fluff with a fork, making sure you fluff the bottom where it’s wetter.
- Cover again for another 5 to 10 minutes, until tender then enjoy. There are many variations to preparing fonio depending on who is preparing it. Season as you see fit and enjoy!