Eat Well Recipe: Fonio & Flax Porridge [breakfast]

 

This Fonio & Flax Porridge is a nutritional powerhouse. Fonio is an ancient West African grain that is naturally gluten-free and has a lower glycemic index than oats or rice.¹ Paired with flaxseeds, it provides a high-fibre "cushion" that slows glucose absorption.

Fonio & Flax Porridge

Prep time: 2 mins | Cook time: 5 mins | Serves: 1

Ingredients

• 1/4 cup Fonio (dry)
• 1 cup Unsweetened almond milk or water
• 1 tbsp Ground flaxseeds
• 1/2 tsp Ground cinnamon
• A pinch of sea salt
• Toppings: 1/4 cup wild blueberries and 1 tbsp toasted walnuts

Instructions & Method

1. Boil: In a small saucepan, bring the almond milk (or water) and a pinch of salt to a gentle boil.
2. Simmer: Stir in the fonio. Reduce the heat to low, cover the pot, and simmer for about 3 to 5 minutes. Fonio cooks very quickly and will absorb the liquid rapidly.²
   
3. Thicken: Once the liquid is absorbed and the grain is tender, remove from heat. Stir in the ground flaxseeds and cinnamon. The flax will thicken the porridge and add a nutty depth.
4. Fluff: Let it sit covered for 1 minute, then fluff gently with a fork.
5. Serve: Transfer to a bowl and top with wild blueberries and walnuts.

Tips for Success: Staying Healthy & Preventing Diabetes

To maximise the diabetes-preventive benefits of your meals, focus on the "Blood Sugar Buffer." This means never eating "naked" carbohydrates. By pairing grains like fonio with flaxseeds and walnuts, the healthy fats and high fibre content significantly slow down the digestion process, preventing the sharp glucose spikes that strain insulin production.

Additionally, utilise the power of cinnamon; it is more than a spice, as it may help improve insulin sensitivity.³ For those managing or preventing diabetes, it is best to avoid liquid sweeteners like honey or maple syrup. Instead, rely on the natural sweetness of wild blueberries, which are packed with anthocyanin that support metabolic health.

Finally, consider the "order of operations." Starting your morning with a glass of water or a few bites of the walnuts (protein/fat) before the porridge can further dampen the glycemic response. Consistency in portion sizes helps maintain a steady metabolic rhythm, ensuring your body processes energy efficiently throughout the morning.

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