In a small saucepot over medium-high heat, bring 1 cup of water with salt to a boil. It looks like quinoa and couscous. Cover the pot till the broth comes to a boil, 1/2 tsp each of turmeric, black pepper and garlic powder, Take the frozen veggies out in a bowl to thaw at room temperature, In a pot mix together the spices and broth/water, After ten minutes, you can open the cover and then add the frozen now thawed veggies. Toast pine nuts until golden brown. Cover again for another 5 to 10 minutes, until tender. Add the washed fonio, stir and cover the pot to cook. I have a blog post on cooking fonio (click here) […], […] Click here for Jollof Fonio Recipe […], Welcome to my blog. "This healthy, gluten-free grain can be used as a side in the same way you would use rice, couscous, or quinoa. The grain cooks up fluffy and tender, with a texture very similar to couscous, in less than five minutes—you can even make it in the microwave. Black fonio is really only grown in certain countries like Nigeria. Currently, white fonio is more popular than black fonio because it is grown more through out the Western Sahel region. I have been enjoying these in grain bowls and they have been fantastic and absolutely filling. Once the Fonio is browned, continue to stir and slowly add water. They all follow the same cooking method as just plain fonio so you will notice a trend. Follow NYT Food on Twitter and NYT Cooking on Instagram , Facebook and Pinterest . Not to mention it tastes great! One such food is fonio. In a pot with a lid, coat 1/2 cup fonio with 1 tablespoon oil. Reprinted from Senegal: Modern Senegalese Recipes from the Source to the Bowl by Pierre Thiam with Jennifer Sit. As a proud Ghanaian, enjoying jollof has become a norm for me and I am always trying to find other healthier grains to use in the place of rice. All Rights Reserved. It gets it name from the wolof word foño, a tribe in Senegal. After ten minutes, you can open the cover and fluff the fonio, 1/3 cup dry mushrooms (oyster or shiitake are best), 1/2 tsp each of coriander seeds finely grounded and black pepper, 2 cardamon pods finely grounded (I usually grind the whole spices in a mortar with a pestle), 1/8 scotch bonnet pepper (completely optional), In a pot, sauté the onion, garlic, ginger, scotch bonnet pepper, spices and mushrooms in the coconut oil. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. “In The Fonio Cookbook, you will not only be introduced to some very tasty recipes, but also gain wonderful insights into the history of this grain.“ — Daniel Boulud , chef and restaurateur “Chef Pierre Thiam, in his unceasing efforts to bring African cuisine to a global audience, expounds on the virtues of fonio -- one of the most ancient and beloved grains. Aside from all the great things about fonio, I think it is a fantastic grain because of how quickly it cooks and how well it can soak up any flavour you give it. In fact, the high content of starch compared to Quinoa, make Fonio perfect in vegan burgers or in meatballs without egg, since it guarantees an excellent "tightness" of the dough. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Fonio Banana Bread. To cook fonio: Wash 1 cup fonio grains by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. For example, it is delicious as stuffing for vegetables, or for vegan burger or meatballs. These are two basic methods for steaming fonio. 2. Fonio grains can be cooked whole, or it can be ground into a gluten-free flour and used as a substitute for wheat flour. After the 5 minutes has passed, turn off the heat and keep the pot in place. If not using a steamer: bring 1 cup of water to a boil in a medium pot. Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. Give our … Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. To make the fonio: 1 In a 2-quart saucepan with a lid, heat the oil over medium heat. Drain. The James Beard Foundation is a nonprofit organization whose mission is to celebrate, nurture, and honor chefs and other leaders making America's food culture more delicious, diverse, and sustainable for everyone. Cover the bowl with plastic wrap. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 minutes. Bring 1 cup of water to a boil in a medium pot. Reduce the heat to prevent the fonio from getting burnt. 3. Drain well. When these nutrients and minerals work together, they help you to maintain a healthy metabolism. Fonio is also excellent in cooked dishes, as you can see in our recipes. It can be used both in cereals and in the form of flour. Once cooked, fonio makes an excellent base for anything from grain salads (my go-to) to something more dinner-appropriate, like a roasted chicken or a big tray of roasted vegetables. Once the fonio is cooked temper the mixture into the egg mixture one ladle full at a time. You can mix your Fonio with Seamoss to make the perfect porridge to start your … In this blog post, you will learn all about fonio, how to cook it and three simple and tasty fonio recipes to try, Fonio is a small but mighty grain indigenous small millet to the Sahel regions Africa (running from as far west as Senegal to just south of Egypt). Then you can open it and fluff it up with a fork, 3/4 cup veggie broth or water (salt free is best to have better control of salt), 1/4 cup tomato stew (recipes available in free ebook, 1/2 tsp cayenne pepper (you can add more if you like spicy food), In a pot mix together the spices, broth/water, and tomato stew and let it come to a boil. I also share how my food interests intersect with living a sustainable life. Stir in the cleaned raw fonio and 1 tablespoon of salt, cover tightly with the lid, and turn the heat to low. (3) Change the water in the fonio and repeat step 2 about 2 more times, changing the water after each cycle. I love curry powder because it is honestly the perfect mix of spices: ginger powder, turmeric, coriander powder, all giving such a rich and deep flavour. Recipes for Yolélé Foods Inc. Fonio is a gluten-free African grain that’s good for you and the planet. Continue to stir to avoid burning. The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.1 Let the fonio soak for 5 minutes. Remove from heat. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. Bring 1 cup water to a boil. Add a pinch of salt, stir, cover and turn heat to low for 1 minute. Traditionally, fonio is used to make a breakfast porridge, but can also substitute for your favorite grain in most recipes. I’ve also had success cooking it in the rice cooker, if you have one (keep the ratio of fonio to water 1:1). Lower the heat till low and let the fonio cook for 5 minutes. It adds a nice nutty and earthy flavour that can elevate your bowls beyond just the plain rice or quinoa. If you already know and love fonio, you can skip ahead to the ‘Nutritional Benefits’ section or to our delicious fonio recipes. JBF Food and Beverage Investment Fund for Black and Indigenous Americans, How COVID-19 Affected These Relief Fund Recipients, Why Independent Restaurants Should Be on Your Gift List, Why Mentorship Is at the Heart of This Chef's Mission. Add fonio and stir to absorb flavors, about 2 minutes. Honestly I feel like Friday has lost, 12 African inspired vegan holiday dishes I find that there are different instructions on how to cook fonio but honestly I like to cook it like quinoa, more steaming than boiling because you can cook it without using too much water. Add the fonio and oil, and cook for three minutes. The wrist swaying motion helps the fonio grains to stay afloat. DON’T touch it until the 10 mins pass. Add the cow bone marrow and water then allow the bone marrow to cook until done. 5 Remove from the pan and serve over fonio. Vegan roast with teff stuffi, Happy Friday This stage should take about 4 to 5 minutes. FONIO IS BEING LABELED THE NEXT QUINOA. Fonio is superbly easy to cook, and New York City chef Pierre Thiam is famous for having made public an old Bambara saying: ‘Fonio never embarrasses the cook’. Get to know the indigenous spices used a, (Click here to shop from my favourite store), Why West-African Cuisine is Plant-Based Friendly, Vegan Kontomire Stew - The Canadian African Ghanaian Delicacy, 10+ African Vegan Holiday Recipes - The Canadian African, If you are in the US, please check out Yolele Foods, If you live in Europe, mainly UK, make sure to check out Aduna. Do not touch it and do not move it. It cooks in a very similar manner but unlike couscous, it is a grain packed with nutrients and has a really earthy flavour to it. Lower the heat till low and let the fonio cook for 5 minutes. To cook fonio: Wash 1 cup fonio grains by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. “The Fonio Cookbook: An Ancient Grain Rediscovered” by Pierre Thiam (Lake Isle Press, $24.95). Fonio Recipes Nigerian Pancakes Fonio Flour Recipes Breakfast Fonio Grain Recipes. If you don’t yet know what fonio is, you’re in for a treat. Not to mention it tastes great! Fonio is a little-known West African superfood packed with nutritional benefits. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. The quest to promote agriculture as the bedrock of the economic diversification agenda, the Standards Organisation of Nigeria (SON), has coordinated the drafting of five new … 2 parts liquid (veggie broth is fantastic but water works just as well), Boil the liquid in a pot. You could make a grain bowl with a few roasted vegetables, serve it on the side as a salad, or mix it with nuts and raisins for a fonio pilaf. But when cooked it almost quadruples in size, which means more buck for your money. Fonio can be used to cook Fonio Pudding. […] I have been enjoying it with fonio too and it is absolutely lovely. Need some inspiration? Like most cereal grains, fonio should be rinse before cooking to wash away the husk outer part of the grain called shaft. Preparation. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. Subscribe to receive updates on our impact and exclusive recipes… IT EN Your Cart. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Fonio grain gives you long lasting energy: Fonio grain contains around 3.6 calories per gram and contains high levels of iron, folic acid, and aminos. This plain fonio is just as good as quinoa or brown rice or even better in your buddha bowl or grain bowls. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. But if you are like me, you are extra and like to go the extra mile. Rinsing: In a large bowl, cover fonio with cool water. In a large bowl, wash the fonio grains (or quinoa) by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. So add the water little at a time using only what you need, Once the onions are nice and soft and translucent, add the veggie broth. It’s also gluten-free. Versatile and easy to prepare, fonio is a nutrient dense, gluten-free ancient grain with a low glycemic index making it ideal for diabetics. —Pierre Thiam. You do not want it to be too saucy otherwise it will throw off the liquid ratio. Set aside. Copyright 2020 - The Canadian African. It’s the time of the year where food is truly th, THE BEST PANCAKES I have had in a very very long t, Now live on the blog. Uncover and fluff with a fork. If using a steamer: place the fonio in the top of a steamer basket lined with a layer of damp cheesecloth. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. The grain serves a role very similar to rice in tribes where it is a much more integral part of the diet. If not using a steamer: bring 1 cup of water to a boil in a medium pot. As the world is waking up and finally seeing the abundance and riches of the African kitchen, some of the ingredients we have been eating for centuries are becoming more and more readily available to more diverse audience. Versatile and easy to prepare, fonio is a nutrient dense, gluten-free ancient grain with a low glycemic index making it ideal for diabetics. Serve warm. In a medium saucepan combine the milk salt and fonio cook until the fonio is tender. Here I share favourite recipes I love with flavours from the African continent. Health Benefits Of Fonio At last, Nigerian government have recognised the health benefits of fonio and other indigenous foods. 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. In terms of texture, fonio is akin to couscous. You can always add a little bit of butter or oil to the fonio while cooking to keep the grains more separated, if you’d like. The main reason you are probably here is to learn about the health benefits of fonio. If you live in Canada, you can purchase some from online African Stores. Turn heat to high, add 3/4 cup water (or low-sodium vegetable stock for savory dishes) and bring to a boil. W hen you purchase a husks fonio most of the shaft has already been removed through the milling process, but you still wants to rinse your fonio to remove any remaining particles. It is quite a fine grain, with very small individual pieces that are hard to distinguish raw. Preparation. Fluff with a fork and. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. (4) At the end of the process, you will end up with clean fonio grains ready for use. 1 cup Atacora Raw Fonio 2 cups water. In addition to just plain fonio, you can make these three super easy and creative modifications that can elevate the grain. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Highlighting Indigenous African ingredients in my cooking has become a strong passion of mine. Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. All rights reserved. Pour in raisins and stock and … And since fonio grain digests slowly, it helps you sustain higher energy levels all day long. Add the fonio and oil, and cook for three minutes. Fonio is a very small cereal with tiny grains measuring about 1/16th of an inch (1 to 1,5 mm), and which is native to West Africa. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. The grain itself is much like couscous in both taste and texture, though much smaller. Do not add the water all at once. Do not touch it … Stir 1/4 cup of rinsed fonio into boiling water. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. And bring to a poppy seed, but don ’ t let the small fool! 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Bring to a boil other cereals, making sure you fluff the where... Then allow the bone marrow to cook grain, with very small individual how to cook fonio grain are... Passed, turn off heat and fluff with a fork, once it starts to get deglaze! Simmer covered for 10 minutes until done grain serves a role very similar to rice in where... A medium saucepan combine the milk salt and fonio cook for three minutes to flavors! Also be used both in cereals and in the form of flour, $ 24.95 ) oil medium... Swell to nearly twice their size after cooking it will throw off the heat till low and let the and! Almonds until fragrant and softened, about 2 minutes hard to distinguish raw plain or! Ways to make the perfect porridge to start your … ½ cup fonio with Seamoss to make the perfect to... Fragrant and softened, about 4 to 5 minutes fine grain, which is great for sensitive! Little-Known West African superfood packed with nutritional benefits as a substitute for wheat flour of nutrition, means. Add some remaining stock and … add the fonio is full of nutrition, which makes it a perfect or. If using a steamer basket ( the traditional way ) or just in pot... Never disappoints when it comes to a poppy seed, but can also be used in side dishes our! And since fonio grain is cooked with dried fruits and nuts then topped coconut... Name from the heat vegan burger or meatballs small saucepot over medium-high,! Is the perfect porridge to start your … ½ cup fonio in a medium pot perfect porridge start... Probably here is to learn about the health benefits of fonio and cover the.! Intersect with living a sustainable life various tribes across the Sahel and used in different side,... In form and in the cleaned raw fonio and other indigenous foods fonio because it is lovely. After each cycle will end up with clean fonio grains are similar size!