Creamy Fonio Cereal With Caramelized Bananas

Creamy Fonio Cereal With Caramelized Bananas
Yum

You could call this porridge, but I won’t. This is my creamy Fonio cereal with caramelized bananas. If that didn’t hook 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.

creamy Fonio cereal

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 it’s remarkable health benefits. I have heard Fonio described asthe 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 best part, 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.

creamy Fonio cereal

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, requires only a little water, and no chemicalsto 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 help restores degraded soil. A grain that can improve your health and create sustainable livelihoods, is deserving of it’s “super” food title if you ask me.

creamy Fonio cereal

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 that 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.

creamy Fonio cereal

  • 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.

Creamy Fonio Cereal With Caramelized Bananas

March 9, 2021
: 15 min
: 15 min
: 30 min
: easy

By:

Ingredients
  • For the Fonio Cereal:
  • 1 cup raw Fonio
  • 2 cups water
  • dash of salt
  • 2 cups full-fat coconut milk, warmed
  • For the Coconut-Almond Clusters:
  • 2 teaspoons agave nector
  • 3 Tablespoons shredded sweetened coconut
  • 3 Tablespoons sliced almonds
  • For the Caramelized Banana:
  • 2 bananas, peeled and sliced
  • 2 tablespoons brown sugar, plus more for sprinkling
  • 1 Tablespoon unsalted butter
  • Agave, for drizzling (optional)
Directions
  • Step 1 Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
  • Step 2 For the Fonia: In a saucepan add the fonio, water, and salt. Place over high heat and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer gently for about 5 minutes. Make sure to stir occasionally, until all the water has been absorbed. Remove from the heat, add the milk and stir to combine. Set aside.
  • Step 3 For the Coconut-Almond Clusters: In a small bowl add the agave, coconut and almonds, toss well to coat. Spread the mixture on the prepared baking sheet, place in the oven and lightly toast for about 8 minutes. Remove from the oven and allow to cool slightly.
  • Step 4 For the Caramelized Bananas: Place the brown sugar on a small plate, dip the sliced bananas in the brown sugar and reserve. Next place a large saucepan over medium high heat. When hot, add the butter, and once the bubbling has subsided, add the bananas in a single layer. Cook, the bananas, undisturbed, for 2 minute or until lightly caramelized. Using a spatula, carefully flip the bananas and cook on the other side. Be careful not to overcook or the banana will begin to break apart.
  • Step 5 To Serve: Divide the cooked fonio among the serving bowls. You can add more milk if you want it to be creamier. Spoon a few caramelized banana over the cereal. Top with some coconut-almond clusters and a sprinkling of brown sugar. Drizzle some additional agave nectar on top if desired.

 


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