Steel-Cut Fonio
Digitaria exilisClinical Encyclopedia
Steel-Cut Fonio provides 370 kcal, 12g of protein, 74g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steel-cut fonio is a whole grain derived from the ancient African cereal, fonio. It is gluten-free, rich in protein, and provides a good source of essential amino acids.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse the fonio before cooking. Use a ratio of 1 part fonio to 2 parts water, bring to a boil, then simmer for about 15 minutes until fluffy.
Smart Selection & Storage
Choose fonio that is whole grain and free from any foreign materials. Look for a clean, light-colored grain.
Store in an airtight container in a cool, dry place to prevent moisture absorption.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibit antioxidant properties that help reduce oxidative stress.
"Fonio is one of the oldest cultivated grains in Africa, dating back over 5,000 years."
Myths vs Realities
Healthy Recipes
Citrus Herb Fonio Salad
A refreshing salad featuring steel-cut fonio, vibrant citrus fruits, and fresh herbs, perfect for a light lunch or side dish.
- 1 cup steel-cut fonio
- 2 cups water
- 1 orange, segmented
- 1 grapefruit, segmented
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a saucepan, bring water to a boil and add steel-cut fonio. Reduce heat and simmer for 20 minutes until tender.
- 2. In a large bowl, combine the cooked fonio, citrus segments, mint, and parsley.
- 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.
Savory Fonio Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring steel-cut fonio, sautéed vegetables, and a poached egg.
- 1 cup steel-cut fonio
- 2 cups vegetable broth
- 1 cup spinach, chopped
- 1/2 bell pepper, diced
- 1/4 onion, diced
- 1 egg
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Cook fonio in vegetable broth according to package instructions.
- 2. In a skillet, heat olive oil and sauté onion and bell pepper until soft. Add spinach and cook until wilted.
- 3. Serve fonio topped with sautéed vegetables and a poached egg, seasoned with salt and pepper.
Fonio and Black Bean Tacos
Delicious tacos filled with steel-cut fonio, black beans, and fresh toppings for a healthy twist on a classic favorite.
- 1 cup steel-cut fonio
- 2 cups water
- 1 can black beans, rinsed and drained
- 8 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- 1/4 cup cilantro, chopped
- Lime wedges for serving
- 1. Cook fonio in water according to package instructions.
- 2. Warm the corn tortillas in a skillet or microwave.
- 3. Assemble tacos with fonio, black beans, avocado, salsa, and cilantro. Serve with lime wedges.
Fonio-Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mix of steel-cut fonio, vegetables, and spices, baked to perfection.
- 1 cup steel-cut fonio
- 2 cups vegetable broth
- 4 bell peppers, halved and seeded
- 1 zucchini, diced
- 1/2 cup corn
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C). Cook fonio in vegetable broth according to package instructions.
- 2. In a bowl, mix cooked fonio with zucchini, corn, cumin, paprika, salt, and pepper.
- 3. Stuff bell pepper halves with fonio mixture and place in a baking dish. Bake for 25-30 minutes until peppers are tender.
Fonio and Vegetable Stir-Fry
A quick and healthy stir-fry featuring steel-cut fonio and a variety of colorful vegetables, perfect for a weeknight dinner.
- 1 cup steel-cut fonio
- 2 cups water
- 1 cup broccoli florets
- 1 cup bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Cook fonio in water according to package instructions.
- 2. In a large skillet, heat sesame oil and sauté ginger, broccoli, bell pepper, and carrot until tender.
- 3. Add cooked fonio and soy sauce, stirring to combine. Cook for an additional 2-3 minutes.
Fonio Porridge with Berries
A warm and comforting breakfast porridge made with steel-cut fonio, topped with fresh berries and a drizzle of honey.
- 1 cup steel-cut fonio
- 4 cups almond milk
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 2 tablespoons honey or maple syrup
- 1 teaspoon cinnamon
- Pinch of salt
- 1. In a saucepan, combine fonio, almond milk, and salt. Bring to a boil, then reduce heat and simmer for 20 minutes.
- 2. Stir in cinnamon and sweetener of choice.
- 3. Serve warm topped with mixed berries.
Fonio and Chickpea Salad
A protein-packed salad featuring steel-cut fonio and chickpeas, tossed with a zesty lemon dressing for a healthy meal.
- 1 cup steel-cut fonio
- 2 cups water
- 1 can chickpeas, rinsed and drained
- 1/2 cucumber, diced
- 1/4 red onion, diced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook fonio in water according to package instructions.
- 2. In a large bowl, combine cooked fonio, chickpeas, cucumber, and red onion.
- 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.
Spicy Fonio and Sweet Potato Cakes
Crispy cakes made from steel-cut fonio and sweet potatoes, flavored with spices for a delicious appetizer or snack.
- 1 cup steel-cut fonio
- 2 cups water
- 1 medium sweet potato, cooked and mashed
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. Cook fonio in water according to package instructions and let cool.
- 2. In a bowl, mix cooked fonio, mashed sweet potato, spices, and green onions. Form into patties.
- 3. Heat olive oil in a skillet and fry patties until golden brown on both sides.
Fonio and Kale Soup
A nourishing soup made with steel-cut fonio, kale, and a variety of vegetables, perfect for a healthy dinner option.
- 1 cup steel-cut fonio
- 4 cups vegetable broth
- 2 cups kale, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 1/2 onion, diced
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
- 2. Add vegetable broth and bring to a boil. Stir in fonio and cook for 15 minutes.
- 3. Add kale and simmer for an additional 5 minutes. Season with salt and pepper before serving.
Frequently Asked Questions (FAQ)
Is fonio gluten-free?
Yes, fonio is naturally gluten-free, making it suitable for those with gluten intolerance.
How do you cook steel-cut fonio?
Rinse the fonio, then cook it in a 1:2 ratio of fonio to water for about 15 minutes.
What are the health benefits of fonio?
Fonio is high in protein, fiber, and essential amino acids, supporting muscle health and digestion.
Can fonio be used in baking?
Yes, fonio flour can be used in baking as a gluten-free alternative.
How does fonio compare to quinoa?
Fonio has a slightly higher glycemic index than quinoa but offers a unique flavor and texture.
Is fonio suitable for weight loss?
Yes, its high fiber content can help you feel full longer, aiding in weight management.
Where can I buy steel-cut fonio?
Steel-cut fonio can be found in health food stores or online.
How should fonio be stored?
Store fonio in a cool, dry place in an airtight container to maintain freshness.