Despite its far-reaching significance, high nutritional value3, and ancient heritage, research on fonio’s functional properties4 and genetic diversity has been somewhat scant5. Today, widespread awareness and strong market demand for these ancient grains are rising due to their purported nutritional, environmental, and dietary diversification potential. For example, fonio was officially introduced in Europe as a novel food in 2018, to satisfy and amplify the market’s interest in specialty, nutrient-conscious, and gluten-free products. It’s also a great source of plant-based amino acids—methionine and cystine—phytochemicals, magnesium, zinc, copper, and calcium5 (the United Nations Food & Agriculture Organization suggests that fonio has one of the highest calcium contents of all grains), to name a few. Unlike processed or refined grains, fonio is an easy-to-digest, low-glycemic grain with plenty of fiber. Before you start, make sure to rinse and swish the grains around with your fingers, several times until it runs clear. Drain well. Bring one part liquid (water or veggie stock are great options) to a boil in a medium pot. Stir in the fonio, add a pinch of salt, and cover. Turn the heat to low, and cook for five minutes (or until the liquid is absorbed). Next, turn the heat off and let the fonio “rest” for another 8 to 10 minutes until tender. Fluff it up with a fork and enjoy! While the following recipes call for quinoa, you can follow the method above to work some fonio magic, for an exciting swap: Lemon-Parmesan Quinoa, Quinoa Stuffed Peppers, Rainbow Grain Bowl, and Quinoa Breakfast Frittata.
