Drain. It can be used both in cereals and in the form of flour. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. Remove from heat. Mix butter and parmesan cheese into cooked fonio. Pour in raisins and stock and stir until fonio has absorbed all the liquid, about 5 minutes. Discover Pierre Thiam's journey, learn new recipes and buy Fonio on Yolélé's e-commerce! I have been enjoying these in grain bowls and they have been fantastic and absolutely filling. Stir in the cleaned raw fonio and 1 tablespoon of salt, cover tightly with the lid, and turn the heat to low. If using a steamer: place the fonio in the top of a steamer basket lined with a layer of damp cheesecloth. Uncover and fluff with a fork. Fonio Banana Bread. Reduce heat and simmer 5-7 minutes, stirring frequently. Fonio Grain Crusted Tilapia. Wamukelekile Holiday Shoppers: Please place orders by Dec. 13 to ensure delivery by Xmas Eve! Toast pine nuts until golden brown. It is very important to add it slowly while stirring. Versatile and easy to prepare, fonio is a nutrient dense, gluten-free ancient grain with a low glycemic index making it ideal for diabetics. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. I have a blog post on cooking fonio (click here) […], […] Click here for Jollof Fonio Recipe […], Welcome to my blog. Sweat the ginger, garlic, and shallots and cook for 3 minutes, until the onion becomes translucent. The small fonio grain belongs to the family of another cereal, millet, both in form and in its cooking use. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Follow NYT Food on Twitter and NYT Cooking on Instagram , Facebook and Pinterest . 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. Rinsing: In a large bowl, cover fonio with cool water. 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. 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. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. “The Fonio Cookbook: An Ancient Grain Rediscovered” by Pierre Thiam (Lake Isle Press, $24.95). Fonio grains can be cooked whole, or it can be ground into a gluten-free flour and used as a substitute for wheat flour. You can cook it in a steamer basket (the traditional way) or just in a pot on the stove. Holiday traditions ar, REUPLOAD! Drain well. Like most cereal grains, fonio should be rinse before cooking to wash away the husk outer part of the grain called shaft. But when cooked it almost quadruples in size, which means more buck for your money. Without further ado, here are three super easy and simple ways to make fonio. Reduce the heat to prevent the fonio from getting burnt. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. 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. First of all fonio is a gluten free grain, which is great for gluten sensitive people. Bring 1 cup water to a boil. Add fonio and stir to absorb flavors, about 2 minutes. FONIO IS BEING LABELED THE NEXT QUINOA. Bring 1 cup of water to a boil in a medium pot. Add fonio and stir to absorb flavors, about 2 minutes. Step 2 Pour water and fonio into a medium saucepan. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. 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. If you are lucky enough to have fonio available in your local market, buy some and cook it up. Fonio is consumed by various tribes across the Sahel and used in different side dishes. 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. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. These are two basic methods for steaming fonio. This way you maintain a lot of flavour. 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. Follow NYT Food on Twitter and NYT Cooking on Instagram , Facebook and Pinterest . DIRECTIONS: Whisk together the egg, yolk, brown sugar and the vanilla. Do not touch it … If you live in Canada, you can purchase some from online African Stores. If not using a steamer: bring 1 cup of water to a boil in a medium pot. 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. 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! 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. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 minutes. The wrist swaying motion helps the fonio grains to stay afloat. (3) Change the water in the fonio and repeat step 2 about 2 more times, changing the water after each cycle. 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. 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. Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. 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. 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). Like rice, fonio grains are very fine and swell to nearly twice their size after cooking. 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. I’ve also had success cooking it in the rice cooker, if you have one (keep the ratio of fonio to water 1:1). In terms of texture, fonio is akin to couscous. Currently, white fonio is more popular than black fonio because it is grown more through out the Western Sahel region. Do not touch it and do not move it. Traditionally, fonio is used to make a breakfast porridge, but can also substitute for your favorite grain in most recipes. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. Once the fonio is cooked temper the mixture into the egg mixture one ladle full at a time. Shop online Fonio Obà ! Honestly I feel like Friday has lost, 12 African inspired vegan holiday dishes Stir 1/4 cup of rinsed fonio into boiling water. Vegan roast with teff stuffi, Happy Friday They all follow the same cooking method as just plain fonio so you will notice a trend. Let the pot sit for ten minutes. All Rights Reserved. I also share how my food interests intersect with living a sustainable life. Copyright ©2020 James Beard Foundation. Black fonio is really only grown in certain countries like Nigeria. 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. Simmer the fonio on a low heat for 10 minutes until done. 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). 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. It adds a nice nutty and earthy flavour that can elevate your bowls beyond just the plain rice or 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’. Add the okra and tomatoes. 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. 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 some remaining stock and cook until the fonio … Add the washed fonio, stir and cover the pot to cook. 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. Copyright 2020 - The Canadian African. Not to mention it tastes great! Turn the fish over and cook for 5 more minutes, until the fish flakes easily with a fork. If you don’t yet know what fonio is, you’re in for a treat. Remove from the heat and fluff with a fork. 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. After the 5 minutes has passed, turn the stove off and let the fonio sit COVERED for 10 mins. Preparation. Cook for about 2 minutes, until the water is just absorbed. Add a pinch of salt, stir, cover and turn heat to low for 1 minute. 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. Fonio, Gluten Free Farafena November 4, 2019 Gluten Free, Breakfast. Fluff with a fork and. Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. Fonio GF Pancakes. 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. Serve warm. 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. Add the fonio and oil, and cook for three minutes. Use this basic grain recipe in Pierre Thiam's mango fonio salad. 2. 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. Set over simmering salted water, cover, and steam for about 15 minutes. Once the Fonio is browned, continue to stir and slowly add water. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. Reprinted from Senegal: Modern Senegalese Recipes from the Source to the Bowl by Pierre Thiam with Jennifer Sit. Directions-Over medium heat, brown Fonio in a cast iron or non stick frying pan. I wanted a fonio recipe that was also nice and bright hence the turmeric. 3. 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. If the pot starts to get dry deglaze with a little bit of water till the onions become soft. If you can’t find fonio, quinoa would make a good substitute." The grain itself is much like couscous in both taste and texture, though much smaller. Turn heat to high, add 3/4 cup water (or low-sodium vegetable stock for savory dishes) and bring to a boil. When these nutrients and minerals work together, they help you to maintain a healthy metabolism. “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. Stir the fonio and bring it down from the heat. The main reason you are probably here is to learn about the health benefits of fonio. It gets it name from the wolof word foño, a tribe in Senegal. You can mix your Fonio with Seamoss to make the perfect porridge to start your … 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. Let the fonio soak for 5 minutes. (4) At the end of the process, you will end up with clean fonio grains ready for use. It is quite a fine grain, with very small individual pieces that are hard to distinguish raw. Fonio can be used to cook Fonio Pudding. The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. This plain fonio is just as good as quinoa or brown rice or even better in your buddha bowl or grain bowls. 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. 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. One such food is fonio. And since fonio grain digests slowly, it helps you sustain higher energy levels all day long. After the 5 minutes has passed, turn off the heat and keep the pot in place. Subscribe to receive updates on our impact and exclusive recipes… The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.1 Continue to stir to avoid burning. 5 Remove from the pan and serve over fonio. 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. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Pour in raisins and stock and … Fonio is also excellent in cooked dishes, as you can see in our recipes. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. 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