Fonio These are small seeds that are certainly a culinary curiosity for many people. Why is it worth getting interested in? Above all it is an easily digestible and gluten-free product, making it a great choice for people struggling with digestive system problems. In the article below we will check what is fonio and what dishes it works best in.
You wonder what is fonio? It is a species of grass belonging to the Poaceae family and is one of the oldest cereals grown in Africa. It is popular in Guinea, Mali, Nigeria, Senegal, Burkina Faso and Côte d’Ivoire. In many of these countries, it is the basis of the diet, it is the basis of many dishes – porridges, casseroles and pancakes. This plant likes high temperatures and a dry climate, and requires small amounts of water to grow. The grass ears contain small grains that resemble millet, quinoa, amaranth or couscous. There are two varieties of fonio, white and blackin Europe the first one is mainly known. This grain has a rich nutritional profile, does not contain gluten, is easily digestible, so it may be an interesting proposition for people who struggle with allergies and food ailments.
What does fonio taste like? It has a delicate flavor with nutty notes.
Fonio contains a lot of proteinthe consumption of which is extremely important for the body. It is the basic building block of the body, responsible for the proper functioning and regeneration of muscles, as well as the condition of the skin, hair and nails. Additionally, meals rich in protein fill you up better, which reduces the urge to snack after a meal. Anyone who has ever tried to lose weight knows that reaching for snacks can effectively destroy the effects of a reducing diet. Protein is also necessary to carry out many metabolic processes in the body.
They are also found in these small seeds complex carbohydratesthat do not cause sudden spikes in blood sugar. This is especially important for people who struggle with insulin resistance or diabetes. Fonio seeds, however, have a low fat content. What’s moredo not contain glutenmaking it safe for people with celiac disease and those who have problems with tolerance.
It is grain a source of dietary fiber that supports digestion and ensures proper intestinal function. It is worth adding that dietary fiber is also important for maintaining proper intestinal microflora. It is also believed to have a metabolism-boosting effect. We also cannot forget about properties of fiber that influence the maintenance of normal blood sugar and cholesterol levels.
Fonio also supplies:
-
B vitaminsthat support the circulatory, nervous and muscular systems, as well as many metabolic processes taking place in the body,
- zincsupporting immunity, improving skin condition, and having anti-inflammatory properties,
- magnesiumwhich is beneficial for the functioning of the heart, brain and muscles,
- calciumstrengthening bones and teeth,
- ironpreventing anemia.
Traditionally in Africa, fonio is used to prepare a porridge that resembles our porridge. It is also used for the production of flour and bread. They are also used for preparation goulash, it is used as an addition to a meal, served with meat, fish or vegetables. Interestingly, beer is also produced from this plant.
It is worth adding that cooking fonio does not take much time. Cooking whole grains only takes 5 to 7 minutes.
Fonio can be eaten both sweet and salty. It can be treated as substitute for millet or couscous. It will work well as a breakfast porridge, to which you just need to add your favorite additions, such as fruit, nuts, yogurt or honey. In the dinner version, fonio can be combined with vegetables or meat to create a reminiscent dish cassotto. Fonio can also be the base for various salads, just add your favorite vegetables, seeds, e.g. pumpkin or sunflower seeds, a simple olive oil-based sauce and a healthy dish is ready.
Sources: Terazgotuje.pl, zywnosci.com
