Organic Fonio Cereals
- food of the future
- naturally gluten free
- a rich source of plant fiber
Fonio is considered by many to be the food of the future. It is an ancient cereal that comes to us from the African continent. It is a small grain, similar to millet, although when it comes to us, peeled, it somewhat resembles a piece. It is very nutritious, nutty in taste, rich in fiber, naturally contains no gluten, contains very few calories and is rich in protein. Fonio contains a high concentration of iron, so it can be helpful against anemia, and it also contains folic acid and other amino acids. The essential amino acids that fonio contains, especially cystine and methionine, can help detoxify the liver and the body in general. Today, it is one of the so-called superfoods and is often described as the "new cinema". Fonio is becoming more and more popular in the world, because in addition to being very nutritious, it is prepared very quickly and easily in meals.
Fonio is an old African variety that is considered to be the oldest cultivated cereal on that continent. It originates from West Africa and is most often grown and used in the diet in Guinea, Senegal, Mali, Nigeria and Burkina Faso. In some of these countries, this grain was traditionally reserved for chiefs and their relatives, or was used during Ramadan holidays, weddings and baptisms.
In the mentioned African countries, it is one of the basic foods, which provides food reserves, especially in the periods after the harvest when there is a shortage of food. It grows well in drought conditions, as well as on poor soil, without the need for fertilizers or other additives. Fonio is harvested in a period of 6 to 8 weeks and is suitable for storage, without the risk of pest contamination. Nevertheless, despite its long tradition and rich nutritional profile, this cereal has long been one of the neglected and poorly used species. However, that is changing today, so today fonio belongs to the priority cereals of West Africa and to the crops that are most often grown by small producers.
Fonio has a tiny white grain, resembling millet. Fonio is an integral cereal, which means that all three parts of the grain are used - bran, endosperm and germ. Whole grains are widely considered to be nutritionally much more valuable and healthier than refined grains.
According to available data, 45 g of fonio cereals contain 170 calories, 2 g of protein, 39 g of carbohydrates, 0.5 g of fat, as well as 4% of the recommended daily intake of plant fiber and 4% of the recommended daily intake of iron. Fonio is also a good source of B vitamins, including thiamine, riboflavin and niacin. According to the data provided by the FAO, fonio contains the most calcium of all cereals, so it is suitable for the diet of those who do not consume milk, such as vegans and people with lactose intolerance. Fonio also contains copper, zinc and magnesium.
Nutritional and health benefits of Fonio
Fonio is good for the diet of people who do not use foods of animal origin or other foods rich in protein. A typical portion of phonia contains about 10% of the recommended intake of essential amino acids, with the exception of lysine.
The protein composition of phonium is similar to the composition of rice, except that phonium contains significantly more sulfur amino acids methionine and cysteine, which is not enough in wheat, corn, rice and barley. Methionine is an essential amino acid, which means that it must be taken into the body through diet.
Fonio does not contain gluten naturally, so it can be used by people who are sensitive to gluten or avoid it in their diet. However, people with celiac disease can only use foods that are certified "gluten-free" because only then is it certain that there is no contamination of food with gluten from other sources.
Fonio contains resistant starch, which is much harder and slower to digest and is absorbed in the small intestine. Resistant starch brings various health benefits and can contribute to the reduction of insulin resistance and the regulation of blood sugar levels. In addition, fonio has a relatively low glycemic index, which means that it is a food that should be kept in mind by those who try to regulate blood sugar levels.
How to prepare
Fonio can be prepared in a variety of ways. The traditional African way is similar to the preparation of couscous (cooked whole grains with vegetable side dishes), porridge, as well as drinks. As with other cereals, phonium is used to make flour that can be used to make bread, pastries and cakes.
Way of preparation
Bring a cup of water to a boil, then add salt, add a cup of fonia (45 grams) to the water, stir and cover. The fire is reduced to low and the stove is cooked until it absorbs all the water. Turn off the hob and stir the fonio with a fork. If it is too moist, cook it a little longer.
Ingredient: 100% peeled fonia seed
Storage conditions: Store in a dry and cool place.