Ancient West African grain. Gluten-free. Low glycemic index. High in methionine and cystine — amino acids deficient in most other grains. Cooks in 5 minutes.
Available at African grocery stores and increasingly at Whole Foods. Yolele brand increased mainstream availability.
What it does
Glycemic index significantly lower than white rice — direct ancestral alternative for diabetes management. Combined with black-eyed peas or lentils creates a complete amino acid profile.
How it is cooked
1 cup fonio to 2 cups boiling water, cover 2 minutes, rest 5 minutes. Use as rice or couscous.