Simmer the fonio on a low heat for 10 minutes until done. Set aside. While fonio cooks, saute cherry tomatoes and spinach. Fonio is a little-known West African superfood packed with nutritional benefits. 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. 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. 2 parts liquid (veggie broth is fantastic but water works just as well), Boil the liquid in a pot. Add the fonio and oil, and cook for three minutes. Traditionally, fonio is used to make a breakfast porridge, but can also substitute for your favorite grain in most recipes. Wamukelekile Holiday Shoppers: Please place orders by Dec. 13 to ensure delivery by Xmas Eve! 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. 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 … Here I share favourite recipes I love with flavours from the African continent. Turn the fish over and cook for 5 more minutes, until the fish flakes easily with a fork. Mix the cooked Fonio Super-Grain and dry ingredients together in a bowl and all the wet ingredients together in a separate bowl, then combine them together until you have a … (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 Crusted Tilapia. Reduce the heat to prevent the fonio from getting burnt. Turn heat to high, add 3/4 cup water (or low-sodium vegetable stock for savory dishes) and bring to a boil. 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. You can mix your Fonio with Seamoss to make the perfect porridge to start your … Toast walnuts and almonds in a skillet over medium-low heat, 4 to 5 minutes. Currently, white fonio is more popular than black fonio because it is grown more through out the Western Sahel region. Subscribe to receive updates on our impact and exclusive recipes… 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. 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). DON’T touch it until the 10 mins pass. This stage should take about 4 to 5 minutes. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 minutes. (4) At the end of the process, you will end up with clean fonio grains ready for use. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Remove from heat. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 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). When these nutrients and minerals work together, they help you to maintain a healthy metabolism. 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. Not to mention it tastes great! 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 have been enjoying these in grain bowls and they have been fantastic and absolutely filling. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. Copyright ©2020 James Beard Foundation. Do not add the water all at once. Versatile and easy to prepare, fonio is a nutrient dense, gluten-free ancient grain with a low glycemic index making it ideal for diabetics. Fluff with a fork and . I’ve also had success cooking it in the rice cooker, if you have one (keep the ratio of fonio to water 1:1). The small fonio grain belongs to the family of another cereal, millet, both in form and in its cooking use. Copyright 2020 - The Canadian African. 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’. Preparation. 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). It gets it name from the wolof word foño, a tribe in Senegal. In a small saucepot over medium-high heat, bring 1 cup of water with salt to a boil. Mix butter and parmesan cheese into cooked fonio. Fonio Farafena November 14, 2019 Fonio, Dinner. Chop into big pieces and set aside. […] I have been enjoying it with fonio too and it is absolutely lovely. Follow NYT Food on Twitter and NYT Cooking on Instagram , Facebook and Pinterest . Fonio Banana Bread. One such food is fonio. Add some remaining stock and cook until the fonio … Follow NYT Food on Twitter and NYT Cooking on Instagram , Facebook and Pinterest . Fonio grains can be cooked whole, or it can be ground into a gluten-free flour and used as a substitute for wheat flour. Let the pot sit for ten minutes. Do not touch it … The grain serves a role very similar to rice in tribes where it is a much more integral part of the diet. It adds a nice nutty and earthy flavour that can elevate your bowls beyond just the plain rice or quinoa. 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. Add fonio and stir to absorb flavors, about 2 minutes. It is very important to add it slowly while stirring. Stir 1/4 cup of rinsed fonio into boiling water. If you are lucky enough to have fonio available in your local market, buy some and cook it up. Fluff with a fork and. If not using a steamer: bring 1 cup of water to a boil in a medium pot. 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 again for another 5 to 10 minutes, until tender. Holiday traditions ar, REUPLOAD! Serve warm. Preparation. But when cooked it almost quadruples in size, which means more buck for your money. Drain well. Add the okra and tomatoes. Let the fonio soak for 5 minutes. These are two basic methods for steaming fonio. Not to mention it tastes great! Lower the heat till low and let the fonio cook for 5 minutes. After the 5 minutes has passed, turn off the heat and keep the pot in place. I have a blog post on cooking fonio (click here) […], […] Click here for Jollof Fonio Recipe […], Welcome to my blog. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. 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. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. And since fonio grain digests slowly, it helps you sustain higher energy levels all day long. 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. I wanted a fonio recipe that was also nice and bright hence the turmeric. 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. All rights reserved. After 6 minutes, reduce the heat to low and simmer covered for another 4 minutes. Uncover and fluff with a fork. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. It’s also gluten-free. 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. Discover Pierre Thiam's journey, learn new recipes and buy Fonio on Yolélé's e-commerce! Highlighting Indigenous African ingredients in my cooking has become a strong passion of mine. Without further ado, here are three super easy and simple ways to make fonio. 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. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. Use this basic grain recipe in Pierre Thiam's mango fonio salad. 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. You can cook it in a steamer basket (the traditional way) or just in a pot on the stove. 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. But if you are like me, you are extra and like to go the extra mile. If you want to read about the original jollof rice recipe, click here for the post, This recipe is a play of the Ghanaian oil rice/pilaf using flavours I became more familiar with during my time in Tanzania like coriander seeds, black peppers with some Ghanaian aromatics like onion, garlic and ginger. First of all fonio is a gluten free grain, which is great for gluten sensitive people. Add salt (1/2 tsp) and 1 cup water and stir well. ½ cup fonio Cinnamon to taste. Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. 3. Directions-Over medium heat, brown Fonio in a cast iron or non stick frying pan. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. The wrist swaying motion helps the fonio grains to stay afloat. “The Fonio Cookbook: An Ancient Grain Rediscovered” by Pierre Thiam (Lake Isle Press, $24.95). Lower the heat till low and let the fonio cook for 5 minutes. All Rights Reserved. Fonio is a nutrient dense superfood that is the perfect addition to any healthy lifestyle. 5 Remove from the pan and serve over fonio. Black fonio is really only grown in certain countries like Nigeria. Drain well. Do not touch it and do not move it. Fonio is consumed by various tribes across the Sahel and used in different side dishes. I also share how my food interests intersect with living a sustainable life. 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. Give our … Add the cow bone marrow and water then allow the bone marrow to cook until done. 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! Fonio is also excellent in cooked dishes, as you can see in our recipes. 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. Rinsing: In a large bowl, cover fonio with cool water. Add the fonio and oil, and cook for three minutes. 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 grains are similar in size to a poppy seed, but don’t let the small size fool you. If you already know and love fonio, you can skip ahead to the ‘Nutritional Benefits’ section or to our delicious fonio recipes. Cook for about 2 minutes, until the water is just absorbed. In addition to just plain fonio, you can make these three super easy and creative modifications that can elevate the grain. 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 … Need some inspiration? 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. Once the Fonio is browned, continue to stir and slowly add water. Like most cereal grains, fonio should be rinse before cooking to wash away the husk outer part of the grain called shaft. Add the washed fonio, stir and cover the pot to cook. Cover the bowl with plastic wrap. Once the fonio is cooked temper the mixture into the egg mixture one ladle full at a time. This plain fonio is just as good as quinoa or brown rice or even better in your buddha bowl or grain bowls. 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. This grain is little-known outside of West Africa but, like quinoa, tef, maca and raw cacao, quickly becoming known a tasty superfood for chefs and foodies around the world. 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. Fonio can be used to cook Fonio Pudding. 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. In a medium saucepan combine the milk salt and fonio cook until the fonio is tender. Stir in the cleaned raw fonio and 1 tablespoon of salt, cover tightly with the lid, and turn the heat to low. Vegan roast with teff stuffi, Happy Friday Like rice, fonio grains are very fine and swell to nearly twice their size after cooking. Once the time has passed, fluff the fonio with a fork, I like to serve these with some fried or baked plantains, This goes well with a super simple veggie salad or steamed vegetables, For protein source, my lentil peanut stew, My toppings change everytime depending on the veggies and plant based protein I have available to me. 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. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Sweat the ginger, garlic, and shallots and cook for 3 minutes, until the onion becomes translucent. If you don’t yet know what fonio is, you’re in for a treat. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. IT EN Your Cart. DIRECTIONS: Whisk together the egg, yolk, brown sugar and the vanilla. 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. If not using a steamer: bring 1 cup of water to a boil in a medium pot. "This healthy, gluten-free grain can be used as a side in the same way you would use rice, couscous, or quinoa. Health Benefits Of Fonio At last, Nigerian government have recognised the health benefits of fonio and other indigenous foods. 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. Boil, add the fonio grains to stay afloat Dec. 13 to ensure delivery by Xmas!. And love fonio, mix, cover, and cook for three minutes as how to cook fonio grain or brown or... With the lid, and shallots and cook for about 3 to 5 minutes 5. Fonio recipes Nigerian Pancakes fonio flour recipes breakfast fonio grain belongs to the bowl by Pierre 's! High, add the fonio in a medium pot integral part of the process, you can mix fonio. A wholesome breakfast porridge don’t yet know what fonio is really only grown in certain countries like Nigeria,... Since fonio grain belongs to the bowl by Pierre Thiam 's journey, learn new recipes and buy on. And slowly add water, garlic, and cook for 3 minutes, the! 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