Yolele Fonio African Ancient Grain Super Food High Protein Gluten-Free Fast Cooking Vegan Premium Quality 50 Servings Bulk Pouch Kosher (80-Ounce) 4.5 out of 5 stars 109 $44.95 $ 44 . Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. 30 Gluten-Free Recipes 1. Fonio is an ancient grain traditionally grown in western Africa, and it’s one of the continent’s oldest grains. The grain is naturally vegan, gluten-free, and packed with vitamins. The 1996 study was cited by authors of a 2017 research review who suggested that the flavonoids in fonio can affect many parameters in thyroid cancer, including cell proliferation, invasiveness, and differentiation. Authors of a third study on fonio noted that more studies need to be conducted on the potential thyroid toxicity of flavonoids contained in the seed.. Fonio brings many health benefits with its broad nutritional profile. While fonio cooks, saute cherry tomatoes and spinach. Rinsing: In a large bowl, cover fonio with cool water. Cooking With Fonio: 37 Delicious Recipes Featuring Africa's Ancient Gluten Free Grain: (FULL COLOR) (Vol.1) A Superfood Cookbook Featuring the Versatile and Nutritious Non-GMO Vegan Supergrain. Our team aims to be not only thorough with its research, but also objective and unbiased. Product description. Compare its nutrition facts. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. Fonio can make great additions to a variety of diets, especially vegan/plant-based diets, since it contains a number of essential amino acids. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. Int J Nutr Metab. There are three main types of fonio grain: white, black and raishan varieties. 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 of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates; 2 to 3 grams protein; 0 to 1 grams fat; 1 to 2 grams fiber; 1.7 milligrams iron (10 percent DV) Fonio vs. Quinoa: The Guardian recently noted that fonio could be the “the grain that would defeat quinoa as king among foodies.” How do the two compare? Fonio vs. quinoa nutrition, which is better? While it has traditionally been consumed most in Senegal, today it’s mostly eaten in countries like Ghana, Mali, Burkina Faso, Guinea and Nigeria. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. Fonio grains with husk or paddy fonio measured between 1.5 and 1.8 mm long and approximately 0.9 mm wide 9-10. doi:10.1002/fsn3.748, Sartelet H. et al. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. The global fonio market was 673,000 tonnes in 2016. & detox juicing guide. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). This grain which was once grown for sustenance, is now eaten for its taste and nutritional qualities. Calories in cup; chopped (160 g.) - 64 cal. Fonio is a nutrient dense food source offering high protein and iron content. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Black fonio. In comparison with other cereals, fonio has a poor nutritional value in terms of total protein and amino-acid balance. It belongs to the millet family and is one of the world’s fastest growing cereals; it matures to produce grain in a quick 6–8 week cycle. Fonio is very nutritious and has many health benefits. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Fonio matures very early, and early types can produce grain 6–8 weeks after sowing. Grains. Fonio. Fonio is available year-round. 2011;5:117–122. 2018;6(7):1791–1802. About Malobi’s; Shop; Fonio; Recipes; Stockists; Events; Contact; Blog; Select Page. There are two types of fonio, white and black, although white fonio is easiest to grow and the most popular. While you may not yet be familiar with this whole grain, according to the Aduna website, fonio “has been predicted to be one of the hottest food trends of 2020 by Whole Foods and The Times.” Not only that, but it’s believed to be one of the oldest African cereal grains in existence, having been consumed for 5,000+ years in West African countries such as Nigeria, Guinea and Burkina Faso. Similar studies have not been conducted. Fonio grains are a type of small‐seeded cereals native to Western Africa and are important cereal crops for food security. Stir 1/4 cup of rinsed fonio into boiling water. Because it’s high in protein and has more fiber than refined grains, it’s a low glycemic index (GI) grain, however it does still contain carbohydrates and isn’t quite “low carb.” That said, studies have found it has a lower GI score than certain grains, such as brown rice, meaning it’s a good choice for people watching their blood sugar levels. Fonio: Wolof; Acha: Hausa; Po tolo: Dogon; Digitaria exilis or Digitaria iburua: Latin Fonio is one of the preeminent African superfoods and holds an honored place in West African, and particularly Sahel, culture. Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. It is generally boiled and then can be consumed as a pilaf, added to a soup, salad, or stew, turned into a bowl of hot, creamy cereal, or incorporated into a veggie burger. Pearled fonio has a lower glycemic index (GI) than couscous and brown rice, and has a low-impact on blood sugar, according to a Nigerian study. Fonio is a type of cereal grain that has provided nutrition for millions of people living in West Africa for thousands of years. An ancient African grain that has been cultivated for over 5,000 years in the scrubland of the Sahel, fonio is a member of the millet family and has the appearance of shrunken couscous. As a whole grain, fonio contains loads of fiber, however, the pearled version, which is the most widely available form, contains just 1 gram of fiber per serving. Note that the numbers in parentheses (1, 2, etc.) Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. The nutrition facts box found on food labels contains information like calories, protein,carbs, sodium, vitamin C, iron and so on. It goes by many names depending on the country/language, including: It’s one of two types of millet (in the Panicoideae family), which is a fast-growing cereal plant that thrives easily in warm countries and in regions with poor soils. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. Fonio and Celiac Disease. But unlike other cereal grains (i.e. 95 ($1.07/Ounce) Health benefits of Fonio. Fonio may have antithyroid properties according to a study conducted back in 1996. It is a whole grain and naturally gluten-free, it is also: A great source of protein – One cup of the cooked grain provides 2 grams of protein. Pearling the fonio serves a few purposes. The bran has a bitter taste and removing it improves the taste of the grain. Toast pine nuts until golden brown. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. 1. The name fonio is from Wolof foño. The grains are used to make porridge, couscous, bread, and beer. When cooked, it plumps up to twice its size and has a very mild nutty taste that lends itself to sweet and savory dishes. It is free of gluten and is a great alternative for gluten-intolerant people, in particular those living with Celiac Disease. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Fonio nutritional facts. are clickable links to medically peer-reviewed studies. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. Store fonio like you store all of your grains. Wondering about Fonio nutrition facts? It’s a relatively good source of plant-based protein, providing six grams per half-cup serving, plus it’s a naturally gluten-free grain and rich in iron, zinc, B vitamins, phosphorus, magnesium and more. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. The grain is naturally gluten-free, and packed with vitamins. 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