Fonio is a gluten free grain much like Quinoa (even though it is quite a bit smaller), but is rich in cystine and methionine, amino acids not found in most other grains, and has a texture similar to couscous when cooked
This Fonio cereal recipe is best eaten as breakfast. When Fonio is made this style, it is typically eaten with a side of akara or moimoi
1 TBS Fonio
1 cup of water
A pinch of Salt (optional)
Milk ( as desired)
Stevia ( as desired)
Rinse the Fonio with enough water till the sand particles is removed and place in a medium size pot
Pour in water, and simmer the Fonio on low heat, stirring continuously for 10-15 minutes until the Fonio grains are tender and have absorbed the water. If its too thick you can add more water and keep stirring until you get the right consistency .
Once the grains are tender, add in the salt (optional) stir and serve warm. You may serve the Fonio topped with fruits, nuts and sweetened with stevia or serve it hot with moimoi or akara.
STIR FRY NOODLES
1 medium carrot , cut into thin strips
1 red pepper, green pepper , cut into thin strips
fresh ginger, finely chopped
garlic cloves, finely chopped
Pepper ( your choice)
Cabbage ( optional)
chicken breast, or beef cut into thin strips
2 tbsp coconut oil
Cook noodle in boiling salted water according to packet instructions. Drain and rinse under cold water. Toss with a little coconut oil. Set aside until ready to use.
Heat coconut oil in a pot over medium high heat.
Add chicken or beef and toss over high heat until golden. Add garlic and ginger and fry for 30 seconds.
Add the vegetables and stir-fry for two-three minutes more over medium-high heat, stirring continuously for even cooking.
Add cooked noodle, and stir to combine.
STIR FRY FONIO
1 Cup of Fonio
1 Cup of mixed vegetables
2 medium sausage links ( You can use shrimp or chicken)
A small bulb of Onion
1 chicken seasoning cube
One teaspoon of Curry Powder
Pinch of thyme
A teaspoon of black pepper
One scotch bonnet pepper
3 tablespoon of coconut oil
Wash your Fonio and set aside.
In a pan, pour in your coconut oil and stir fry your vegetables. Add in the chopped sausages. Season with half the seasoning cube.
Take out the vegetables and set aside and in the same pan, pour in the rest of the oil and stir fry the fonio on low heat for about 1 minute. Add your curry powder, black pepper, thyme and seasoning cube and stir the fonio properly.
Toss in the vegetables immediately into the pan and toss all together. Taste for seasoning and serve your stir fried fonio hot.
Coconut Flour Pancakes
3 tablespoons coconut flour
3 eggs (only the egg whites)
5 tablespoons milk
2 teaspoons stevia
1 teaspoon of coconut oil
Salt (to your taste)
Habanero pepper (to taste and optional)
Onions (to taste and optional)
coconut oil (for frying)
Add the virgin coconut oil into a bowl.
Add the stevia and the egg whites. Use a hand mixer or an egg whisk to beat the ingredients till the egg whites foam.
Add the coconut flour, salt and the milk. Mix with the hand mixer till everything is well combined.
Add the onions and habanero pepper and mix with a spatula.
Set a frying pan over low heat. Add a few drops of coconut oil, just enough to lubricate the frying pan.
When moderately hot, pour some coconut flour pancake batter into the frying pan and patiently wait for it to cake.
When the underside is light brown, gently flip the pancake to fry the other side too.
The coconut flour pancake is done when both sides are light brown.
Ingredients for Bambara Nut (Okpa)
For 12 medium wraps of Okpa, you will need: 450g Bambara nut flour
15 tablespoons red palm oil
Seasoning (optional to your taste)
- Salt (to taste)
- Habanero pepper (to taste)
- 1.2 litres lukewarm water (shouldn’t be as thick as moimoi)
- Little Crayfish (optional)
Sift the flour into a big bowl.
Add salt and the crushed stock cubes. Mix very well.
Add the palm oil. Mix the palm oil and flour very well till the palm oil is well incorporated into the flour. You will have a nice even yellow colour when done.
Pour a generous quantity of water in a big pot and set on the stove to boil.
Start adding the lukewarm water to the flour and mix till there are no lumps. You can also use a blender to get the smoothest mix.
Add the sliced habanero pepper. Check for salt and add more if necessary and it’s ready to be scooped into the wrappers!
stir the okpa mix very well and scoop into the leaf. place the wrapped okpa in the pot of boiling water. It is important that the Okpa is completely immersed in the hot water.
When done, cover the wraps with more leaves. Cover the pot and start cooking medium to high heat.
Cook for at least 1 hour before checking it. The Okpa is done when it is solid all over.
LOW CARB BREAD
Break 6 large eggs in a bowl and whisk
Add 3 table spoons of coconut oil
Pour bread mix into a bowl
Add the egg and coconut oil butter mixture and turn properly
Add ½ cup of water or almond / coconut milk
Grease pan with oil / butter
Pour the thick mixture into pan and give space on top
Preheat oven at 350F. Put in pans and leave for about 40 minute. Monitor to avoid burns.
Note: if you intend to use the pack more than once, reduce the quantity of eggs used.
COCONUT FLOUR POUNDO
- 3 TBS Coconut Flour
- 1 teaspoon Psyllium Husk
Pour some water in a pot and set on the stove to boil. The quantity of water depends on the quantity of Coconut Flour you are making.
When the water boils, start pouring the coconut flour into the hot water and stir at the same time with a spatula. This is exactly the same way we make semolina fufu or poundo yam.
Once you feel some resistance, stop adding the flour, add the psyllium husk and keep mixing with the spatula till you get a soft and smooth dough.