Have you been thinking of what grain you could replace your white rice with and still enjoy your meal even more? Fonio is one of your best options. This is especially true for persons that are over 30 years. We will share how to prepare fonio so you will enjoy the meal.
You see, meals are human’s basic means of replenishing the body. Unfortunately, ageing, slows down the absorption of the food you eat and this is why your option should change as you age.
You should eat for nutrient.
Fonio (acha) is a popular food in West Africa and it is common in Nigeria among the Hausa and Igbo tribes.
People prepare this meal in different ways, but here, we will share how you could prepare it like white rice.
If you decide to prepare fonio without following a process, you could find that the grain would become too soft and stick together.
But if you follow this process, you will find your meal enticing and delicious.
Nutritional Facts Of Fonio
Most importantly, fonio is amazing for persons who are on weight control or management.
When you eat fonio, you do not worry about cholesterol level because it is naturally low in cholesterol.
Also, fonio is low in sodium, and fat.
Basically, 1/4 cup (45 grams) of dry fonio, which is approximately 1/2 cup of cooked fonio, provides the under listed nutrients (1).
- Calories: 170
- Protein: 2 grams
- Sugar: 0 grams
- Fat: 0.5 grams
- Carbs: 39 grams
- Fiber: 4% of the Daily Value (DV)
- Iron: 4% of the DV
Apart from the above, fonio is a good source of B vitamins, including thiamine, riboflavin, and niacin.
Other Things You Should Know About Fonio
- How To Eat Fonio Like Semovita Swallow | Health Benefits
- Fonio [Acha]: This Happens To Our Body When We Eat It
- Simple Way To Remove Sand From Fonio
- Pumpkin Seeds (100g)
The nutrients that fonio provides are very important in your diet for the growth, development, and function of your cells.
They also aid energy production (2) (3).
How To Prepare Fonio Like Rice
In the fonio image above, you will find that it contains some vegetables. We added carrot and lettuce. But you can add any other vegetable of choice.
Begin by steaming your vegetables separate and on low heat.
Note that before you cook your fonio, you must have devoted some time to washing it well.
We have documented the process of washing fonio in a video here. You need to do that to ensure that your fonio is free of sand.
To cook your fonio and ensure it does not stick, you need to cook with a water level that is two times the quantity of the fonio.
Add little amount of vegetable oil and ensure that the quantity of fonio you are cooking is not so much.
Basically, this is to ensure that the fonio does not stick.
Furthermore, you will stir while it cooks.
Stir for two minutes and then you add your vegetables.
It does not take so long to prepare fonio as white rice.
After adding your vegetables. turn off the fire and leave the pot covered for one minute.
Afterwards, dish your fonio and add your sauce or stew.
Enjoy.