Place the acha (fonio) in a saucepan, cover it with 100ml of milk and 50ml water and cook on medium heat for 6 minutes, uncovered while stirring frequently. If the pot starts to get dry deglaze with a little bit of water till the onions become soft. You do not want it to be too saucy otherwise it will throw off the liquid ratio. —Pierre Thiam. Bring 1 cup of water to a boil in a medium pot. 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. Fonio GF Pancakes. Nutritionally, it rivals the Ethiopian artisanal grain tef in how good it is for you, but before we get into that, it is our pleasure to introduce fonio to you. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). Put 1 cup fonio in a large bowl and cover it with 2 cups boiling water. Pour in raisins and stock and stir until fonio has absorbed all the liquid, about 5 minutes. Black fonio is really only grown in certain countries like Nigeria. It’s also gluten-free. Remove from the heat and fluff with a fork. Like rice, fonio grains are very fine and swell to nearly twice their size after cooking. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Stir in the cleaned raw fonio and 1 tablespoon of salt, cover tightly with the lid, and turn the heat to low. I have a blog post on cooking fonio (click here) […], […] Click here for Jollof Fonio Recipe […], Welcome to my blog. Currently, white fonio is more popular than black fonio because it is grown more through out the Western Sahel region. If you are lucky enough to have fonio available in your local market, buy some and cook it up. Add the cow bone marrow and water then allow the bone marrow to cook until done. Chop into big pieces and set aside. Lower the heat till low and let the fonio cook for 5 minutes. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Fonio Recipes Nigerian Pancakes Fonio Flour Recipes Breakfast Fonio Grain Recipes. In terms of texture, fonio is akin to couscous. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. Copyright ©2020 James Beard Foundation. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 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. After the 5 minutes has passed, turn off the heat and keep the pot in place. It adds a nice nutty and earthy flavour that can elevate your bowls beyond just the plain rice or quinoa. But when cooked it almost quadruples in size, which means more buck for your money. Stir the fonio and bring it down from the heat. 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. In a small saucepot over medium-high heat, bring 1 cup of water with salt to a boil. 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. Add fonio and stir to absorb flavors, about 2 minutes. If you already know and love fonio, you can skip ahead to the ‘Nutritional Benefits’ section or to our delicious fonio recipes. Discover Pierre Thiam's journey, learn new recipes and buy Fonio on Yolélé's e-commerce! 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’. 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 … The grain itself is much like couscous in both taste and texture, though much smaller. They all follow the same cooking method as just plain fonio so you will notice a trend. 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. Turn off the heat and gently fluff with a fork, making sure you fluff the bottom where it’s wetter. 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. Health Benefits Of Fonio At last, Nigerian government have recognised the health benefits of fonio and other indigenous foods. Continue to stir to avoid burning. Directions-Over medium heat, brown Fonio in a cast iron or non stick frying pan. Let the fonio soak for 5 minutes. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. “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. Cover again for another 5 to 10 minutes, until tender. Wamukelekile Holiday Shoppers: Please place orders by Dec. 13 to ensure delivery by Xmas Eve! 5 Remove from the pan and serve over fonio. If you don’t yet know what fonio is, you’re in for a treat. Turn the fish over and cook for 5 more minutes, until the fish flakes easily with a fork. Fonio is also excellent in cooked dishes, as you can see in our recipes. Add the okra and tomatoes. Fonio is a little-known West African superfood packed with nutritional benefits. Do not touch it … Fonio is a nutrient dense superfood that is the perfect addition to any healthy lifestyle. But if you are like me, you are extra and like to go the extra mile. While fonio cooks, saute cherry tomatoes and spinach. And since fonio grain digests slowly, it helps you sustain higher energy levels all day long. Reduce the heat to prevent the fonio from getting burnt. 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. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. “The Fonio Cookbook: An Ancient Grain Rediscovered” by Pierre Thiam (Lake Isle Press, $24.95). Stir in the cleaned raw fonio … Cover the bowl with plastic wrap. The main reason you are probably here is to learn about the health benefits of fonio. Lower the heat till low and let the fonio cook for 5 minutes. Uncover and fluff with a fork. 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. Fonio is consumed by various tribes across the Sahel and used in different side dishes. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). Turn heat to high, add 3/4 cup water (or low-sodium vegetable stock for savory dishes) and bring to a boil. Fonio, Gluten Free Farafena November 4, 2019 Gluten Free, Breakfast. Preparation. Not to mention it tastes great! Mix butter and parmesan cheese into cooked fonio. If using a steamer: place the fonio in the top of a steamer basket lined with a layer of damp cheesecloth. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. Add fonio and stir to absorb flavors, about 2 minutes. 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. I also share how my food interests intersect with living a sustainable life. 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. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Versatile and easy to prepare, fonio is a nutrient dense, gluten-free ancient grain with a low glycemic index making it ideal for diabetics. Sweat the ginger, garlic, and shallots and cook for 3 minutes, until the onion becomes translucent. We might, The holiday season is all about maintaining tradit, Many people have asked me what Christmas tradition, Tis the season for hot cocoa, truffles, advent cal, Testing out some recipe for my new ebook which sho, Sundays are for soups and this Sunday is no differ, The holiday season is here! Serve warm. To make the fonio: 1 In a 2-quart saucepan with a lid, heat the oil over medium heat. Vegan roast with teff stuffi, Happy Friday Honestly I feel like Friday has lost, 12 African inspired vegan holiday dishes "This healthy, gluten-free grain can be used as a side in the same way you would use rice, couscous, or quinoa. It looks like quinoa and couscous. 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 … Reduce heat and simmer 5-7 minutes, stirring frequently. I have been enjoying these in grain bowls and they have been fantastic and absolutely filling. These are two basic methods for steaming fonio. 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. Holiday traditions ar, REUPLOAD! Not to mention it tastes great! FONIO IS BEING LABELED THE NEXT QUINOA. (3) Change the water in the fonio and repeat step 2 about 2 more times, changing the water after each cycle. This stage should take about 4 to 5 minutes. Cover the pot for about 1-2 minutes for the frozen veggies to completely thaw. The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.1 Fonio Grain Crusted Tilapia. Add the fonio and oil, and cook for three minutes. In Togo, fonio is cooked with black eyed peas and in other places, mixed with nutrient-dense sesame seeds to add even more vegetarian nutrition. Stir 1/4 cup of rinsed fonio into boiling water. […] I have been enjoying it with fonio too and it is absolutely lovely. If not using a steamer: bring 1 cup of water to a boil in a medium pot. The grain serves a role very similar to rice in tribes where it is a much more integral part of the diet. 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. Toast walnuts and almonds in a skillet over medium-low heat, 4 to 5 minutes. Let the pot sit for ten minutes. Pour in raisins and stock and … 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. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. 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