Also known as acha in Northern Nigeria, fonio is a fantastic low-glycemic carbohydrate that can be enjoyed sweet or savoury. Served here with blueberries, mixed seeds and apricot, fonio porridge is a true breakfast delight – it makes a fantastic alternative to oatmeal!
Nutrition Highlights
Calcium – works with vitamin D, the parathyroid hormone and the RAAS system to maintain blood pressure. A low-calcium diet is associated with high blood pressure. Per serving, this meal provides 116 mg or 16.6% of the daily recommended nutrient intake (RNI) of calcium.
Magnesium – functions very closely with calcium and phosphorus. It is crucial for blood sugar regulation and transmitting signals between the muscles and nerves. Per serving, this meal provides 33 mg or 11% of the daily RNI of magnesium.
Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure. Per serving, this meal provides 1128 mg or 9% of the daily RNI of potassium.
How to Cook Fonio (Acha) Porridge
Cooking time: 15 minutes | Serves 1
Ingredients
40g fonio
50g low-fat Greek yoghurt
50g unsweetened low-fat or soy milk
30g blueberries
¼ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 small, dried apricot, chopped
1 teaspoon toasted mixed seeds
½ teaspoon desiccated coconut
Directions
- Put fonio in a small non-stick saucepan with vanilla extract, ground cinnamon and 120ml of water. Cook on a simmer for 10 minutes or until tender and thick. Add milk to loosen and cook for 1-2 minutes. Take the pan off the heat and transfer the fonio to a serving bowl.
- Add Greek yoghurt to fonio and stir well to combine. Top with blueberries, mixed seeds, desiccated coconut and apricot.
Fonio (Acha) Porridge with Blueberries, Mixed Seeds & Apricots
- Cook Time: 15 minutes
- Total Time: 15 minutes
- Yield: Serves 1
Description
Also known as acha in Northern Nigeria, fonio is a fantastic low-glycemic carbohydrate that can be enjoyed sweet or savoury.
Ingredients
Ingredients
40g fonio
50g low-fat Greek yoghurt
50g unsweetened low-fat or soy milk
30g blueberries
¼ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 small, dried apricot, chopped
1 teaspoon toasted mixed seeds
½ teaspoon desiccated coconut
Instructions
1. Put fonio in a small non-stick saucepan with vanilla extract, ground cinnamon and 120ml of water. Cook on a simmer for 10 minutes or until tender and thick. Add milk to loosen and cook for 1-2 minutes. Take the pan off the heat and transfer the fonio to a serving bowl.
2. Add Greek yoghurt to fonio and stir well to combine. Top with blueberries, mixed seeds, desiccated coconut and apricot.
Nutrition
- Serving Size: Per serving
- Calories: 246
- Sugar: 5g
- Sodium: 23mg
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 40g
- Fiber: 1g
- Protein: 9g
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