Creamy Fonio Cereal With Caramelized Bananas

You could call this porridge, but I won’t. This is my creamy Fonio cereal with caramelized bananas. If that didn’t hook up ok you, perhaps this will. I topped it with coconut-almonds clusters, brown sugar, and agave nectar. Honesty, this may be the breakfast cereal of your dreams. I know it’s mine. Once you try this warm creamy Fonio cereal, you’ll never go back to cold cereal again. Earthy-flavored Fonio is full of nutrition, which makes it a perfect choice for a wholesome gluten- and oat-free breakfast.

Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. However, recently Fonia has been making headlines and that’s because of its remarkable health benefits. I have heard Fonio described as “the grain that would defeat quinoa as king among foodies”. And as “the most nutritious grain you’ve probably never heard of”. Both, I believe, are true.

Not only is Fonio gluten-free, it’s also nutrient-rich. This quick-cooking grain derives from the millet family. It has a light nutty flavor and is fluffy couscous-like texture. Fonio is rich in iron and amino acids and a great source of zinc, phosphorus, and vitamins B1 and B3. And the best part is it cooks up in just 5 minutes. You can use Fonio as an alternative to rice, couscous, quinoa, or polenta in just about any recipe.

Another bonus, Fonio is incredibly easy to grow. So easy in fact, it has been nicknamed the “lazy farmer’s crop”.  Spread the seeds on a field barely plowed after a rain, and it grows in just 6-8 weeks making this grain quickly available for consumption.

This plant adapts well to all types of soils, and requires only a little water, and no chemicals, to grow. And since Fonio requires no additional processing, it’s considered a naturally organic cereal by definition. Harvesting Fonia also provides life-changing income to women farmers in the African Sahel and helps restore degraded soil. A grain that can improve your health and create sustainable livelihoods is deserving of its “super” food title if you ask me.

9 Health Benefits of Fonio

• NATURALLY GLUTEN-FREE: Fonio is naturally gluten-free so it is suitable for coeliacs and those with gluten intolerance. Genetically similar to millet, Fonio is believed to have no toxic effects for people with a gluten intolerance.
• LOW GI: The Glycemic Index (GI) ranks foods containing carbohydrates based on their overall effect on blood glucose levels. Foods that are absorbed slowly produce small changes in blood glucose and thus have a low rating. Fonio has a low GI between 50-60, compared to white rice which has a high GI of 73.
• DIABETIC-FRIENDLY: Fonio’s low GI and sugar content helps reduce fluctuations in blood glucose and insulin levels, which is beneficial for diabetics. Fonio contains higher amounts of insulin-secreting amino acids compared to other cereals such as rice or maize.
• RICH IN AMINO ACIDS: Amino acids, the building blocks of protein, are vital to human health. Fonio is rich in amino acids, setting it apart from other grains. In particular, it contains high amounts of cysteine and methionine. These two amino acids are important for human growth/metabolism and often deficient in today’s cereals.
• RICH IN IRON: A rich source of iron, containing 4.6mg per 100g – 33% of your daily recommended intake.

• GIVES YOU ENERGY: Fonio is a rich source of iron and a source of thiamin (vitamin B1), niacin (vitamin B3), and phosphorus, all considered essential nutrients for healthy energy-yielding metabolism.
• BRAIN POWER: Cognitive function is the term used to describe our mental abilities such as thinking, reasoning, and problem-solving.  Fonio is a rich source of iron and a source of zinc, two minerals that help with cognitive function.
• CARDIOVASCULAR HEALTH: A healthy cardiovascular system is key to ensuring the effective transportation of nutrients (oxygen and water) throughout the body. Fonio is rich in iron, which supports oxygen transport in the body and contributes to the healthy function of the heart.
• IMMUNE SYSTEM: Iron is one of the essential minerals for the normal function of the immune system and Fonio is a rich source of iron so including it in your diet can help you stay immune strong.

Like couscous, Fonio is suitable for both sweet and savory preparations. So, if my creamy fonio with caramelized bananas is not for you, go ahead and get creative, swap in Fonio in your next grain recipe, and let me know your thoughts, I always love to hear them.