Fonio Porridge/Acha Pudding: A Super-Grain Breakfast Cereal!

Happy New Year! I took a brief break for the holidays but I am back!!! With the new year, I like a lot of people have quite a few new action plans. One of the plans I have for the year is to celebrate African food even more here on Yummy Medley, and to challenge you guys to break your diet norms and explore the world of African and Afro-Tropical food. In keeping with my new year resolve, I will be introducing you to, and sharing with you the merits of one of Sub-Saharan Africa’s treasures. Fonio is a drought resistant grain mostly grown in the Western Sahel region of Africa, and this recipe uses it in a breakfast cereal consumed in diverse variations, and is referred to as Acha pudding or fonio porridge in Nigeria.

What is Acha/fonio grain?

Fonio grain is an essential grain in much of the Western Sahel region and in Northern Nigeria, where it is locally called Acha (i’ll be using both names interchangeably). It is also predominant in West African countries like Senegal, Burkina Faso and Côte d’Ivoire. Other names by which this grain is known include fundi, and Asian millet. Acha is quite beloved in the Northern regions of West Africa due to their excellent adaptability to harsh environments. The fonio cereal also has excellent  culinary and nutritional properties and is in fact considered in West Africa to be tastiest of all cereals [1]. In fact, some regard it as “one of the tastiest and most nutritious cereals in Africa” [2].  The challenge faced with fonio processing, which also affects its marketability is that the grains are tiny and difficult to peel; difficulties which have reduced the crop to a marginal cereal. But renewed interest in this super grain from Africa and the rest of the world is facilitating its evolution, its processing methods as well as the diversities of recipes it features in.

Origins

The origins of fonio production go back more than 7000 years but it was first referenced as food in the fourteenth century especially by the Dongo tribe of Mali (a neighboring West African country to the northern part of Nigeria) who referred to the fonio seed as “the germ of the world” due to their belief that the whole universe emerged from the fonio seed – the smallest object known.

Health Benefits

In Nigeria, acha is also nicknamed hungry man’s rice, because a little goes a long way; 1.5 cups of the grain can serve 8 people. It can be eaten savory or sweet (like in this recipe), and can be ground up to make gluten free flour for baking. Acha is an essential grain for many Africans, as it is great for nourishing pregnant and nursing mothers, and is also great for weaning babies. Also since acha is known to be easy to digest, it is locally recommended for children and aged individuals who might have difficulty digesting other meals, sick people and people suffering from diabetes or stomach diseases.

Fonio vs Quinoa Nutrition

In recent times, fonio grain has been closely compared to the other famous super-grain: quinoa, due to the nutritional similarities between the two. The biggest difference between it and other major cereals such as wheat, rice, sorghum, and barley is that while fonio does not possess a high protein content, all twenty amino acids are present, especially two essential to human health (methionine and cysteine);  amino acids not found in most other popular grains. While quinoa possesses higher protein content, fonio is richer in these essential amino acids than quinoa where while present, they are found in lesser quantity. So if you’ve ever searched for an alternative to quinoa, you’ve found it! Nutritionally, acha remains the closest substitute for quinoa.

Is Fonio Gluten Free?

Fonio is a gluten free grain much like Quinoa (even though it is quite a bit smaller), millet and sorghum. It has been successfully used in cakes, cookies and other snacks useful for individuals with gluten intolerance [3].

How to Prepare Acha Pudding/Fonio Porridge

Main Ingredients

• One and a half cups of Fonio
• Four and a half cups of Almond milk
• A half teaspoon of Salt
• Fruit of choice (optional)
• Maple syrup to sweeten (optional)

Recipe

1. Rinse the Fonio and place in a medium size pot
2. Pour in the almond milk, and simmer the Fonio on low heat, stirring continuously for 30- 35 minutes until the Fonio grains are tender and have absorbed the milk
3. Once the grains are tender, add in the salt, stir and serve warm. You may serve the Fonio topped with fruits, nuts and sweetened with maple syrup or sweetener of your choice.

In northern Nigeria, when acha pudding is made as a cereal, it is typically eaten with a side of Akara or Moi Moi, as a hefty breakfast. In this case, I made my fonio porridge completely vegan, topped it with some fruit and sweetened the cereal with maple syrup. Of course Fonio porridge can be eaten and enjoyed with normal milk or even coconut milk if you prefer. Feel free to use any fruit of your choice to top your fonio cereal if you make it this way, I know that coconut flakes, diced mango, crushed nuts and cocoa nibs also make a good topping on Acha pudding.

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Fonio Porridge/Acha Pudding: A Super-Grain Breakfast Cereal!

Fonio is a gluten-free, nutritious, super grain grown natively in West Africa, and is featured in this delicious and highly nutritious Acha pudding or fonio porridge breakfast cereal!

Prep Time5 minutes mins

Cook Time35 minutes mins

Course: Breakfast

Cuisine: Nigerian, Senegalese, West African

Servings: 8

Calories: 197kcal

Ingredients

• 1.5 cups Fonio
• 4.5 cups Almond Milk
• .5 tsp Salt
• Fruit of Choice (optional)
• Maple syrup to sweeten (optional)

Instructions

• Rinse the Fonio and place in a medium size pot
• Pour in the almond milk, and simmer the Fonio on low heat, stirring continuously for 30- 35 minutes until the Fonio grains are tender and have absorbed the milk. 
• Once the grains are tender, add in the salt, stir and serve warm. You may serve the Fonio topped with fruits, nuts and sweetened with maple syrup or sweetener of your choice.

References

1. Jean-François Cruz, Fonio: A Small Grain with Potential, LEISA Magazine 16–17 (March 2004)
2. Diop, Baye Magatte, et al. “Fonio (Digitaria Exilis (Kippist) Stapf): A Socially Embedded Cereal for Food and Nutrition Security in Senegal.” Ethnobiology Letters, vol. 9, no. 2, 2018, pp. 150–165. JSTOR, www.jstor.org/stable/26607683. Accessed 4 Feb. 2020.
3. Jideani IA, Jideani VA. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). J Food Sci Technol. 2011;48(3):251–259. doi:10.1007/s13197-010-0208-9