This week’s #AfricanSuperfood is an ancient grain that has been cultivated in West Africa for thousands of years: Fonio.
Fonio is a grain that is naturally vegan and gluten-free. It is packed with vitamins (B1 and B12 in particular), a good amount of protein (12 grams per cup), and is rich in the essential amino acids methionine and cystine, and mineral salts such as iron, calcium, manganese, zinc, phosphorus and magnesium. It has a nutty aroma and a pebble-like texture, similar to quinoa.
“With fonio, the cook needs never be ashamed,” as the popular West African saying goes. Traditionally, fonio is used to make porridge (acha) and is served for breakfast in Nigeria and the rest of West Africa. Taking only a few minutes to prepare, acha is made by combining fonio, water, milk (if you want to recreate this, ideally you would use a non-dairy milk), and a dash of salt. Be sure to rinse and drain the fonio grains first! You can also use fonio in a salad, as a replacement for bulgur in tabbouleh, or in place of rice in a rice bowl.
Overall, this #superfood has exceptional nutritional qualities, has a low glycemic index, is high in fiber, and is very digestible. Chile, be sure to purchase this as a #PantryStaple! -XO