Fonio is a grain that grows in West Africa and is sometimes called a “super-grain” because it has high levels of protein and iron. It’s a gluten-free and vegan grain that’s easy to cook and tastes delicious with other ingredients, like vegetables or meats.
Unlike other grains, fonio doesn’t need rich soil to grow. This means it can be cultivated in drought-stricken areas where other crops are dying out. It’s also a nutrient-dense food, containing minerals and amino acids that may help support a healthy weight, heart health, and a strong immune system.
It’s a grain that can replace rice, couscous, quinoa, and millet in many recipes. It can be used in stir-fries, stews, soups, salads, tabbouleh, buddah bowls and more.
When you buy fonio flour, look for one that is fine-milled and low in sugar. This will ensure that the texture of your baked goods is the same as when you use traditional flours. If you want a coarser blend, it’s also possible to purchase whole fonio grains and grind them yourself with a mortar and pestle or heavy-duty food processor.
In addition to its protein and fiber, fonio is a good source of copper, zinc, and magnesium. These nutrients are important for blood health, energy production, and cell growth and repair.
Fonio is a tasty way to add protein, fiber and a little extra hydration to your diet. It’s also a great alternative to white bread, which can spike your blood sugar and lead to cravings for more.