Fonio Breakfast Porridge / Cereal

By: | Posted in: | Wednesday, Jun 15, 2022 - 10:20am

Fonio Breakfast Porridge / Cereal

Fonio is a kind of millet that has a nutty flavor – a cross between couscous and quinoa in both appearance and texture. It has been cultivated in West Africa for thousands of years, and is a favorite in salads, stews, porridges and even ground into flour. It’s gluten-free and nutritious because of two amino acids, cystine and methionine, which make it a favorite to be baked into bread for diabetics, those who are gluten intolerant or have celiac disease. 
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Prep Time 3 mins
Cook Time 5 mins
Total Time 8 mins
Course Breakfast
Cuisine African
Servings 2
Calories 233 kcal

Equipment

  • 1 pot

Ingredients
  

  • 1/4 cup Fonio like couscous
  • 1 cup oat milk
  • 2 tbsp walnuts chopped
  • 2 tbsp almonds cut
  • 2 tbsp prunes chopped
  • 1/4 cup blueberries

Instructions
 

  • Mix 1/2 cup Fornio
  • 2 cups water or milk of choice
  • add a pinch of sal
  • Bring mixture to a boil, stir and turn down to low
  • Stir occasionally for 3-5 minutes
  • Serve topped with walnuts, almonds, chopped prunes or figs, fresh blueberries.

Notes

Fonio is an African heritage grain — or ancient grain — that’s considered the continent’s oldest cultivated cereal.
Native to West Africa, it’s a staple most commonly enjoyed in the mountainous areas of countries like Burkina Faso, Guinea, Senegal, Mali, and Nigeria.

Nutrition

Serving: 2gCalories: 233kcalCarbohydrates: 27gProtein: 6gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gSodium: 57mgPotassium: 299mgFiber: 4gSugar: 18gVitamin A: 374IUVitamin C: 2mgVitamin D: 49µgVitamin K: 13µgCalcium: 217mgIron: 2mgMagnesium: 50mgPhosphorus: 95mgSelenium: 1µgZinc: 1mg
Keyword Fonio, Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian
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