Fonio grain, also known as “Acha” or “Digitaria exilis,” has been consumed in West Africa for thousands of years, but recently it has gained attention for its potential as a substitute for wheat flour in various recipes. Fonio’s flavor profile and versatility allows it to be used in a wide range of baked goods and other dishes, and when paired with its added health benefits, fonio flour presents an excellent option for individuals looking for a gluten-free, nutrient-dense flour substitute.
Food brands like our friends at IYA Foods are currently experimenting with fonio flour in exciting ways to create healthier snack options, but fonio has been used as a flour substitute in many other flour-based recipes in recent years. Of course, with any form of food substitute, consumers, chefs and food brands are likely to have numerous questions that we hope to answer here, including:
- What is fonio?
- What does fonio/fonio flour taste like?
- What are fonio flour’s applications and can it be used as a 1-1 replacement for common flours containing gluten?
- Is fonio flour actually more nutritious than other flours?
- What are fonio flour’s limitations?
- Where can I buy fonio flour?
As the fonio grain continues to gain popularity as a healthy, sustainable and gluten-free food option, it seems there is no better time than now to explore its potential as a flour substitute.
What is Fonio?
Fonio is a small, ancient grain that has been a staple in West African cuisine for over 5,000 years. It is a member of the millet family and has been touted as a superfood due to its high nutrient content and ability to grow in arid, low-fertility soil. Fonio is a low-input crop that is drought-tolerant and can grow in poor soil conditions, with harvest times typically ranging from 6-8 weeks. For a more in-depth review of the grain itself and how we’re helping to make it more widely available on the global market, check out our previous article: “Fonio: How One Simple Food Can Help Feed the World”.
Fonio Flour’s Flavor Profile
Fonio flour has a nutty, slightly sweet and earthy flavor that pairs well with a mixture of other ingredients. It also adds a subtle texture to the finished product, making it slightly denser and heartier than baked goods made with rice and wheat flours. Its unique taste adds a new dimension to familiar recipes, and its nutritional benefits make it a great alternative to your typical all-purpose flours. In short, fonio’s flavor profile is versatile and delicious, making it a great addition to any kitchen, menu or grocery store shelf for the current generation of consumers.
Applications
For Chefs, Restaurateurs and Health-Conscious Consumers
One of the most exciting applications of the fonio grain is as a flour substitute in baking and other recipes, whether you’re serving for 2 at home or looking to add an exciting new dish to your restaurant’s menu. Fonio flour can be used in a variety of baked goods, including bread, muffins, pancakes, pies, waffles and cookies. It can also be used in pasta and as a thickener in soups, stews, porridges and sauces.
When using fonio flour as a substitute for wheat flour in recipes, it is important to keep in mind that since it is gluten-free, recipes made with fonio flour may have a slightly different texture than its wheat counterparts. Gluten helps give baked goods their structure and elasticity, thus, it may also be necessary to adjust the recipe when substituting with fonio flour to ensure that the batter or dough has the right consistency.
If you’d like to try it out for yourself, below are a few recipes featuring fonio flour:
For Food Brands & Manufacturers
In addition to breads, pastries and confectioneries, fonio flour can also be used to create other food products such as healthy snack bars, crackers, and chips. Fonio’s nutty, slightly sweet flavor makes it an excellent ingredient to add to a variety of savory and sweet snacks, and its high nutritional value makes it a great alternative to more generic snack options.
Nutrient packed snack bars are a popular choice for people who are always on-the-go or who want a quick and healthy bite to eat. Fonio can be used as an ingredient in these types of bars to add nutrition and flavor. When paired with other ingredients such as nuts, seeds, and dried fruits, fonio flour can help to create a delicious, healthy and filling snack. Fonio is also rich in fiber and protein, making it a perfect addition to nutrient-loaded snack bars.
Fonio can also be used to make crackers that are a great alternative to current high-fat, high-calorie and low-fiber products that fill the inner aisles of big box grocery stores. These crackers can be made with a blend of fonio flour and other gluten-free flours to create a crunchy and satisfying texture. They can be flavored with a variety of spices and herbs to create different flavor profiles, offering a healthy and tasty choice to consumers seeking a gluten-free snack. If you haven’t already, check out our brand partner IYA Foods new “Chipers” product line as an example.
Chips are another popular snack that can be made with fonio flour. These chips can be baked or fried and flavored with spices and herbs, again providing consumers with additional choices beyond generic potato chip products that are often high in fat and calories. Fonio chips can, thus, be marketed as a healthier replacement for people who are searching for a crunchy and savory snack.
In addition to these snack examples and baked goods, fonio can also be used in other food products such as cereal, granola, and even pasta. These products can also be marketed as healthy alternatives to their more commonly consumed competitor products, appealing to consumers desiring more nutritious and sustainable foods in their diet.
Nutritional Benefits
We’ve addressed some of these points above, but one of the main benefits of using fonio flour as a substitute for traditional flours is its high nutrient content. Fonio is a good source of protein, fiber, and essential minerals such as iron, magnesium, and zinc. It is also low in fat and calories.
Another benefit of using fonio flour is its gluten-free status. Gluten is found in wheat, barley, and rye and can cause digestive issues for some people. Using fonio flour in place of traditional flours can provide a gluten-free option for people with celiac disease or gluten sensitivity. This can also be beneficial for people who are looking to reduce their gluten intake for other health reasons.
Eco-Friendly
Fonio flour is also a sustainable ingredient for large brands aiming to create healthier and more environmentally-friendly food products and snacks. Fonio is a crop that is well-suited to low-input farming practices, meaning that it requires fewer resources such as water and fertilizer to grow. This can help reduce the environmental impact of food production. Additionally, fonio is a crop that can be grown in regions that are often overlooked by large-scale agriculture, providing economic opportunities for farmers in these areas.
Challenges
One potential challenge in using fonio flour as a substitute is its unique texture. Fonio flour is finer than some other gluten-free flours, which can result in a denser texture. However, this can be mitigated by using a blend of different flours and adjusting the amount of liquid in the recipe. Fonio flour can also be used in combination with other gluten-free flours to achieve a texture that is more similar to traditional baked goods.
Another challenge in using fonio flour is its availability. Fonio is still a relatively unknown crop outside of West Africa, which can make it difficult to source in some areas. However, as fonio gains popularity and awareness grows, it is likely that it will become more widely available in stores and online.
Despite these challenges, fonio flour has the potential to be a game-changer in the world of baked goods and other food products. Its high nutrient content, gluten-free status, and sustainability make it an attractive option for more mindful brands and consumers alike.
Purchasing Fonio Flour
As stated in the previous section, the availability of fonio flour is still relatively scarce in many parts of the world outside of Africa, but it is finding its way to more grocery store shelves and health food brand’s online stores. For food brands and manufactures, we here at Terra are currently the only large-volume fonio supplier and are able to supply you directly, knowing that the fonio you purchase is coming straight from the source in Mali, Africa.
For the casual purchaser, our friends at IYA Foods sells fonio flour in 1 lb bags and ships throughout the U.S. For European consumers, fonio flour is becoming more commonly found in organic food and specialty outlets across the continent, but also at supermarkets such as Jumbo in the Netherlands and Carrefour in France.
Conclusion
Overall, fonio flour is a versatile ingredient that can be used to create an assortment of healthy baked goods, soups, pastas and delicious snacks. Its high nutritional value and gluten-free status make it a great substitute for recipes that are often high in fat, calories, and gluten. With the increasing popularity of healthy and sustainable foods, it is likely that we will see more food products made with fonio flour in the near future.
