Fonio: a tiny grain with great health benefits
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Fonio is a tiny, high-protein grain with very high nutritional value and is one of the fastest growing grains in the world. The grain is packed with vitamins, minerals, fiber and important essential amino acids. Moreover, fonio is low in fat, easily digestible and gluten-free. In short, a grain that is part of a healthy diet.
What is fonio?
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Fonio is a tiny grain of wheat from Africa. It is an annual crop and belongs to the grass family (Poaceae). There are two varieties: the white fonio (Digitaria exilles stapf) and the black fonio (Digitaria iburia stapf). The white fonio is grown and consumed the most. These grain fruits (seeds) are only a few millimeters long and white to light brown in color. The crop is also called achagraan, fundi or findi. It is one of the oldest cultivated grains in Africa. For a long time it was an important food crop here, but gradually the grain has been largely replaced by crops such as wheat and maize. Fonio is similar in structure to couscous and quinoa. The grain has a fine, nutty flavor and contains valuable nutrients.
Where does fonio grow?
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The crop is mainly grown in West Africa, in countries such as Mali, Togo, Burkina Faso and Nigeria. These countries largely have a savanna climate. This is a tropical climate with a distinct dry season. The whole year round here is a high temperature with moderate rainfall. The soil is sandy and low in nutrients. For many crops these are unfavorable conditions and it is impossible to grow here, but for the crop fonio this is possible. The grain needs little to grow: can withstand drought, needs little water and can survive in nutrient-poor soil. The grass is also a fast-growing crop. It takes about six to eight weeks after sowing to start harvesting. Harvesting is a time consuming process. After harvesting, the grain must first be cleared of sand and weeds. Then the grass is put to dry. After drying, the chaff is separated from the wheat. Because the grain is so miniscule, it is difficult to remove the skin from the grain. It takes about one hour to peel two kilograms of fonio. Today it is largely done through special peeling machines. This cotton gin is a lot more efficient and peels two kilos in ten minutes.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
The nutritional value of fonio
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Vitamins and minerals Fonio contains large amounts of minerals and vitamins including:
Carbohydrates
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Like other grains, fonio is rich in complex carbohydrates. This means that the carbohydrates digest slowly and do not cause a large spike in blood sugar. In addition, fonio consists of about 10% protein and contains little fat.
Fibers
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Fonio also contains a lot of fiber. Fibers are good for our intestines, they make the stool more flexible and thus ensure a faster flow of the stool through the intestines. In addition, fiber slows down the absorption of glucose and ensures a long feeling of satiety. Fiber also contributes to lowering cholesterol in the blood. Diet rich in fiber can help reduce cardiovascular disease, type two diabetes and colon cancer.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
The preparation of fonio
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In Africa, fonio is used in various ways. It is used to make porridge, stews or flat breads. In the north of Togo it is even used to brew beer. Just like other cereals, Fonio can be used as a basis for a meal and combined with vegetables, fish or meat. For people with a gluten intolerance (celiac disease) fonio is a safe cereal to use. Fonio is quick to prepare, only takes 10 to 15 minutes to cook. The grain is for sale as whole grain, but also as flour.
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In Africa, fonio is used in various ways. It is used to make porridge, stews or flat breads. In the north of Togo it is even used to brew beer. Just like other cereals, Fonio can be used as a basis for a meal and can be combined with vegetables, fish or meat. For people with a gluten intolerance (celiac disease) fonio is a safe cereal to use. Fonio is quick to prepare, only requires 10 to 15 minutes to cook. The grain is for sale as a whole grain, but also as flour.