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Prized for its delectable flavor, versatility in the kitchen, and its nutrient profile, Fonio is a rare, ancient grain, originating from small pockets throughout Africa. In short, Fonio is a gluten-free grain with a low glycemic index, containing many amino acids. It is also a plant based source of Magnesium, Zinc, Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Calcium, and Phosphorous.



So, How Do You Cook Fonio?

There are 2 main ways to prepare Fonio. It is traditionally prepared as a breakfast cereal however, it can also be used as a gluten-free substitute in salads, stews, and side dishes.

Method 1: preparing as a breakfast cereal

1 cup Atacora Raw Fonio
6 cups water
1 Tablespoon honey (optional)

In a sauce pan, boil water. Once water starts to boil, turn heat down to low. While stirring, slowly add Fonio to avoid clumping. Once the Fonio is nice and creamy, transfer to a bowl. Drizzle with honey for extra flavor.


Method 2: preparing for side dishes and salads 

1 cup Atacora Raw Fonio
2 cups water

Over medium heat, brown Fonio in a cast iron or non stick frying pan. Continue to stir to avoid burning. Once the Fonio is browned, continue to stir and slowly add water. Do not add the water all at once. It is very important to add it slowly while stirring. This stage should take about 4 to 5 minutes. Once all of the water is added, remove from heat and cover. Let sit for 10 minutes. Remove cover and fluff with a fork. Use as substitute to other grains and in your favorite recipes.



On A Side Note, Fonio will quickly become one of your favorite grains regardless if you eat gluten or not. It has a light nutty flavor and really is a perfect addition to any meal.

One of my favorite dishes, Tabouleh! Simply replace the bulgur with fonio, mix, and serve. It gives a whole new meaning to delicious!

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