Regions all over the world grow fruits, vegetables, spices and grains that are renowned for their health benefits, such as South American cacao, Chinese goji berries and Indian turmeric.
We’re putting the spotlight on West African regions – they have been growing grains for centuries that are packed with nutrients, health benefits and flavour. Millet, teff and fonio are some examples of these nutrient-dense grains, their cultivation can be traced back further than 3000 BC. They form staple foods in West African regions for their stability in harsh climates and of course, their rich nutritional profile. Keep reading to find out why these grains are becoming increasingly popular in Western societies – you may have already noticed these grains popping up in your local health food store or supermarket!
Millet
Millet is a gluten-free grain with a mild flavour that pairs well with other foods. It is a hardy grain, making it a staple food in regions with poor soils where other grains will not grow at all.
These small, yellow, bead-like grains are naturally rich in B vitamins, vitamin E, iron, zinc and magnesium. They also contain small amounts of copper, manganese and calcium. You may have noticed puffed millet in your local health food store, they’re a great addition to home-made treats and D.I.Y granola/cereal mixes.
How to use millet:
- To bring out its full flavour, whole millet grains are typically toasted before being boiled
- Millet can be ground into flour as a gluten-free substitute in baked goods
- Toast millet grains, then boil them to enjoy in place of rice
- Whole millet makes a delicious, creamy porridge
when cooked in milk – see the recipe below
Creamy Cranberry & Apple Millet Porridge
Ingredients:
- 1 cup millet
- 2 cups milk of your choice
- 1 cup cranberries
- 2 apples, chopped into small pieces
- ½ cup water
- 1 tbsp. maple syrup
- ½ tsp. ground cinnamon
Method:
- 1.Add the millet and milk in a saucepan over low heat and cook for about 15 minutes, stirring occasionally
- 2.Place the apples, cranberries, water and maple syrup in a small saucepan and cook for 10 minutes until the apples soften
- 3.Serve the millet with the cranberry-apple sauce and top with cinnamon
Teff
Teff is a staple crop in parts of Africa and its use can be traced back to around 3359 BC! It is a hardy crop, able to withstand both waterlogged soils and drought, and is an important source of nutrition for over two-thirds of Ethiopians. This gluten-free grain is a rich source of calcium, phosphorous, iron and copper. It is also rich in resistant starch which feeds the good bacteria in our gut microbiome.
Teff is a tiny grain, similar in size to poppy seeds and is found in different colours, ranging from white, dark brown and red. Due to its small size, it cooks more quickly than other grains.
How to use teff:
- Teff is used to make injera, a traditional Ethiopian bread. Finely ground teff grains are slightly fermented and then made into a savoury flat bread which is described to be flat and porous
- For a quick and easy porridge, add ¼ cup of teff grains and 1 cup of water into a saucepan over high heat. Bring to the boil, cover and reduce heat to a gentle simmer. Cook, stirring occasionally for 10 minutes or until the porridge is thick. Remove and serve with your favourite porridge toppings
- Use teff in your baking – it’s especially delicious in banana bread, see our recipe below
Teff Banana Bread
Ingredients:
- 2 ripe bananas, mashed with a fork
- 1 cup teff flour
- ¼ cup milk of your choice
- 2 tsp. apple cider vinegar
- 2 tsp. vanilla extract
- 2 tbsp. maple syrup
- 1 tsp. baking powder
- ½ tsp. ground cinnamon
Method:
- 1.Preheat oven to 180ᵒC and line a loaf pan with baking paper
- 2.In a bowl, mix bananas, vinegar, milk, vanilla and maple syrup until combined
- 3.In another bowl, stir together teff flour, baking powder and cinnamon
- 4.Add milk mixture to flour mixture and gently fold until just combined
- 5.Pour batter into the prepared pan and bake for 40-45 mins or until a toothpick inserted into the centre comes out clean
Fonio
Fonio can be described as a cross between couscous and quinoa in both appearance and texture. It holds significant cultural, nutritional and economic importance in West Africa. Similarly to millet and teff, fonio is gluten-free and is known for its ability to adjust well and thrive in harsh weather and low-fertility soil.
In most of West Africa, fonio is served to guests as a sign of honour. It is rich in protein and B vitamins, and minerals like iron, magnesium, zinc and phosphorus. It’s also a valuable source of fibre. Fonio is rich in methionine and cysteine, two amino acids that are required by the body for growth and tissue repair, as well as healthy skin, hair and nails.
How to use fonio:
- Fonio is a versatile, nutty-tasting grain that can be cooked and used in place of rice or couscous
- It can be cooked to make starchy side dishes, similar to polenta
- Fonio flour can be added to regular flour to enhance the nutritional value of cakes, fritters and bread
Fonio & Mushroom Risotto
Ingredients:
- 1 cup vegetable stock
- ¼ cup raw fonio
- 1 tbsp. olive oil
- 1 brown onion, finely chopped
- 1 cup assorted mushrooms
- 1 cup spinach
- ½ cup milk (any variety, but unsweetened)
- 3 tbsp. parmesan cheese, grated
- Salt and pepper to taste
Method:
- 1.Bring fonio and stock to boil, stirring occasionally. Turn off the heat and let it sit for five minutes, covered. The fonio should have a thick, porridge-like consistency
- 2.In a separate pan, heat oil on medium heat and sauté mushrooms and onion until soft
- 3.Turn off the heat and stir through the spinach, salt and pepper until spinach has wilted
- 4.Add the vegetables to the pot with the fonio, bring to medium heat and stir
- 5.Add milk to adjust the consistency, then add the parmesan cheese and cook until boiling
- 6.Turn off the heat and serve the risotto in bowls with an extra sprinkle of parmesan on top
