Organic Fonio – African Supergrain – Ancient Grains Gluten-Free 500 g / 1 kg

Fonio is a nutritious ancient grain that has been cultivated for thousands of years in West Africa. Known for its resilience and ability to thrive in arid climates, fonio is a versatile and sustainable crop. This tiny grain, also referred to as “the seed of the universe,” is packed with nutrients and offers a myriad of health benefits, making it a perfect addition to any diet.

Nutritional Profile:

• Rich in Nutrients: Dim fonio is a powerhouse of essential nutrients, including iron, magnesium, and zinc.
• Low Glycemic Index: This grain is an excellent choice for those looking to manage blood sugar levels due to its low glycemic index.
• Gluten-Free: Fonio is naturally gluten-free, making it an ideal option for individuals with gluten intolerance or celiac disease.

Health Benefits:

1. Supports Digestion: The high fiber content in fonio aids in digestion and promotes a healthy gut.
2. Boosts Energy: Rich in iron, dim fonio helps combat fatigue and maintain high energy levels throughout the day.
3. Weight Management: Its low-calorie and high-fiber properties make Fonio a great option for those aiming to maintain or lose weight.
4. Enhances Heart Health: The magnesium and fiber in fonio contribute to cardiovascular health by regulating blood pressure and cholesterol levels.

Culinary Uses:

Fonio is incredibly versatile and can be used in a variety of dishes. Here are some ways to incorporate this super grain into your meals:

• Breakfast Porridge: Cook dim fonio with hemp milk or water and top with fruits and nuts for a nutritious start to your day.
• Salads: Add cooked and cooled fonio to salads for an extra boost of fiber.
• Soups and Stews: Use fonio as a thickening agent in soups and stews, adding texture and nutrition.
• Baking: Substitute fonio flour in your baking recipes to make gluten-free breads, muffins, and pancakes.

Sustainability:

Dim fonio is not only good for you but also for the environment. It requires minimal water and can grow in poor soils, making it a sustainable crop that supports food security in regions facing climate challenges.

How to Cook Dim Fonio:

1. Rinse fonio under cold water.
2. In a pot, combine 1 cup of fonio with 2 cups of water or broth.
3. Bring to a boil, then reduce the heat and simmer for about 5-10 minutes until the water is absorbed and the grains are tender.
4. Fluff with a fork and serve.

Storage:

Store dim fonio in an airtight container in a cool, dry place. It has a long shelf life and can be kept for several months without losing its nutritional value.

Summary of Fonio Nutritional Content per 100 Grams (Cooked):

• Calories: ~140
• Carbohydrates: 27 grams
• Fiber: 1-2 grams
• Fat: 0.5 grams
• Iron: ~5% of the Daily Value (DV)
• Magnesium: ~4% of the DV
• Calcium: ~1-2% of the DV
• Potassium: ~1-2% of the DV

The exact nutritional content can vary depending on the specific variety of fonio and how it is prepared. Nonetheless, fonio is a nutritious and versatile grain that can be a valuable addition to a balanced diet.

Simple Cooked Fonio Recipe

Ingredients:

1 cup fonio
2 cups water or vegetable broth
1/2 teaspoon salt (optional)
1 tablespoon avocado oil (optional)

Instructions:

1. Place the fonio in a fine-mesh sieve and rinse it under cold water until the water runs clear.
2. In a medium saucepan, bring the water or broth to a boil. If using salt and oil, add them to the boiling liquid.
3. Once the liquid is boiling, add the rinsed fonio to the saucepan. Stir well, then reduce the heat to low and cover the saucepan with a lid.
4. Let the fonio simmer for about 3 minutes. It absorbs the liquid very quickly. Remove the saucepan from the heat and let it sit, covered, for another 5 minutes to allow the fonio to steam and become fluffy.
5. After 5 minutes, uncover the saucepan and fluff the fonio with a fork.
6. Serve hot as a side dish or use it as a base for salads, bowls, or any other recipe you like.

Optional Additions:

Herbs: Add chopped fresh herbs for extra flavor.
Spices: Mix in spices to give the fonio a unique taste.
Vegetables: Incorporate sautéed vegetables like onions, bell peppers, or amaranth for a more complete dish.

Fonio is very adaptable, so feel free to experiment with different flavors and ingredients to suit your taste.

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