Introduction:
Fonio or fonio millet is a gluten-free grain originally native to West Africa. The grains are very small and are characterised by their fine, nutty taste. The term "millet" means something like satiety and nutritiousness.
Use/Preparation:
Fonio can be served as a side dish with meat, fish or vegetable dishes. But it is also excellent for salads, casseroles, as dumplings in soups or for millet fritters. Fonio can also serve as a base for a warm porridge. As a flour, the gluten-free grain can be used for gluten-free sweet and savoury baked goods.
Health:
Millet contains numerous vitamins, minerals and trace elements, including magnesium, calcium, iron and zinc, as well as B vitamins. The grains are also rich in vegetable protein. As Fonio is gluten-free, it is particularly suitable as a grain substitute for people suffering from coeliac disease or gluten intolerance.
Alternatives:
Rice, quinoa, amaranth, buckwheat or gluten-free oats are suitable gluten-free alternatives. If there is no gluten intolerance, spelt or green spelt can also be used. In baked goods, a binding agent (e.g. locust bean gum) should always be added to the gluten-free flour to replace the gluten protein.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 345/1460 |
| Fat | 3,9 g |
| Healthy fatty acids | 1 g |
| Carbohydrates | 65 g |
| Sugar | 1,5 g |
| Protein | 11 g |
| Salt | 0 g |
