Fonio, a traditional cereal used throughout West Africa for many years, is seeing a revival with Ramadan quickly approaching. In addition to being gluten-free and simple to make (it cooks in between four and five minutes), fonio is traditionally eaten by representatives of the various West African nations that practised Islam (these countries include Senegal, Mali, and Guinea).
Why Fonio Is Ideal for Iftar
Since most Muslims abstain from food and drink during Ramadan, the body’s digestive system needs foods to renew its energy, but they don’t want to consume foods that feel heavy. Fonio not only offers a method to accomplish these two objectives, but it has a high level of amino acids, iron, and fibre as well, in large part due to the fluffy quality of fonio, which makes it an excellent ingredient choice for sweet and savoury foods during Ramadan.
Nutritionists regularly point out that fonio is classified as a low glycemic grain, which means that it provides energy over a longer period of time. When Muslims break their fast for dinner, this level of stability in energy production is important.
Popular Fonio Iftar Recipes
1. Savoury Fonio Jollof Style
This dish, influenced by traditional West African cuisine, combines fonio with a wide variety of ingredients, including tomatoes, onions, chilli peppers and a selection of warm-flavoured spices. Fonio prepared jollof style offers a lighter option than jollof rice but provides just as much satisfaction.
2. Sweet Fonio Porridge
When fonio is prepared as a sweet porridge using milk, dates, cinnamon and honey, it becomes an excellent choice for gently breaking a long fast. The sweetness of the dish provides enough satisfaction without being heavy on the stomach after fasting.
3. Fonio Salad with Grilled Vegetables
Vegetables can be prepared and roasted using a variety of techniques, from grilling to broiling, but for a modern and health-conscious Ramadan menu, this grilled fonio salad is an effective alternative to traditional salads.
The Global Rise of Fonio
With an increasing number of people seeking out grains and crops developed over time and from sustainable growth patterns, fonio is now becoming recognised globally. The key benefit of fonio is that it is drought-resistant, which helps to reduce environmental impacts while still providing nutritional benefits to people around the globe.
FAQs
1. Is fonio healthier than rice for iftar?
Fonio is lighter, gluten-free, and has a lower glycemic index than many types of rice, making it a good option for sustained energy after fasting.
2. How long does fonio take to cook?
Fonio cooks very quickly — usually within 4 to 5 minutes — making it convenient for busy Ramadan evenings.
3. Where can I buy fonio outside West Africa?
Fonio is increasingly available in international supermarkets, African grocery stores, and health food shops due to its growing global popularity.
