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Author: Peggy White

  • Discovering Fonio

    Discovering Fonio

    In the world of grains, we often hears about quinoa, amaranth, and farro. However, there’s a lesser-known yet equally remarkable grain that has been making waves lately – fonio. Ever heard of it?? I hadn’t until a couple of months ago and then it took a little bit of searching to find a place that sold it. I made up my first batch last night following this curry spiced fonio recipe. It was super quick to cook, tasty and had a couscous-like texture.

    Fonio, scientifically known as Digitaria exilis, belongs to the millet family and has been cultivated for over 5,000 years in West Africa. Its cultivation dates back to ancient times, where it held significant cultural and economic importance. Traditionally referred to as “the seed of the universe” by the Dogon people of Mali, fonio has been revered for its resilience and nutritional value.

    Nutritional Powerhouse

    Despite its small size, fonio packs a nutritional punch. It is rich in essential nutrients, including carbohydrates, proteins, dietary fiber, vitamins, and minerals. What sets fonio apart is its impressive protein content, particularly its amino acid profile. It contains all nine essential amino acids, making it a complete protein source – a rarity among grains. This makes fonio an excellent choice for vegetarians and vegans looking to meet their protein needs.

    Additionally, fonio is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. Its low glycemic index also makes it a favourable option for those managing blood sugar levels.

    Health Benefits

    Incorporating fonio into your diet can offer a myriad of health benefits:

    • Rich in Nutrients: Fonio is abundant in iron, magnesium, zinc, and B vitamins, essential for various bodily functions, including energy metabolism, immune health, and red blood cell production.
    • Digestive Health: With its high fibre content, fonio promotes digestive health by supporting regular bowel movements and preventing constipation. Fibre also helps in maintaining a healthy weight and reducing the risk of chronic diseases like heart disease and diabetes.
    • Heart Health: Fonio’s nutritional profile, particularly its low fat and sodium content, makes it heart-friendly. It helps lower cholesterol levels, thus reducing the risk of heart disease and stroke.
    • Weight Management: As a low-calorie and nutrient-dense food, fonio can aid in weight management by keeping you feeling full and satisfied for longer periods. Its protein content also supports muscle maintenance and growth, crucial for those leading an active lifestyle.
    • Versatility: Fonio’s mild, nutty flavour and fluffy texture make it a versatile ingredient in various dishes. From savoury pilafs and salads to sweet porridges and desserts, fonio can be incorporated into both traditional and modern recipes, adding a nutritious twist to your meals.

    How to Enjoy Fonio

    Cooking fonio is simple and quick, making it a convenient option for busy individuals. Here’s a basic method to prepare fonio:

    1. Rinse the fonio grains thoroughly in cold water to remove any impurities. (You’ll need a very fine strainer or a cheesecloth.)
    2. In a pot, combine one part fonio with two parts water or broth.
    3. Bring to a boil, then reduce the heat, cover, and simmer for about 5 minutes or until the water is absorbed.
    4. Fluff the fonio with a fork and let it sit, covered, for a few minutes before serving.

    Once cooked, fonio can be enjoyed as a side dish, added to soups and stews, or used as a base for salads and grain bowls.

    In Conclusion

    Fonio may be small in size, but its nutritional benefits are immense. From its complete protein profile to its abundance of essential nutrients, fonio stands out as a super wholesome grain. Whether you’re seeking a gluten-free alternative, a plant-based protein source, or simply a flavourful addition to your meals, fonio deserves a place in your pantry.

  • Book Review: Built to Move by Kelly Starrett and Juliet Starrett

    Book Review: Built to Move by Kelly Starrett and Juliet Starrett

    Built to Move by Kelly Starrett and Juliet Starrett wasn’t even on my radar of books to read until my chiropractor suggested I check it out. I loved it and highly recommend it to everyone. It was an easy and quick read, well organized into “ten essential habits to help you move freely and live fully.” These 10 items form the main chapters of the book, each accompanied by an assessment and a physical practice for each focus. Movement (walking, squats,etc.), breath, sleep, and balance are among the top 10 habits. 

    As a nutritionist, I found the chapter entitled “Eat Like You’re Going to Live Forever” especially thought-provoking, particularly the first part on the 800-gram count. This challenge encourages consuming 800 grams by weight of fruits and vegetables a day and is based on the work of EC Synkowski. While I hadn’t heard of it before, it’s a straightforward way to ensure you’re eating plenty of veggies and fruits. I tested myself two days in a row and was amazed by the differences (salads vs stir fries). Not surprisingly, as a WFPB eater, I hit the 800 grams target although it required a much more concerted effort on the salad day. There are a few rules, of course; check out this handy one-pager for them and then pull out the scale.

    I breezed through this book and didn’t take notes or make a daily action plan (the authors do include a 21-day Built to Move challenge). I plan to sit down (on the floor!) and do this over the coming weeks. I definitely know I need to increase my range of motion. How about you?



  • Unleashing the Power of Gut Health: Overcoming Chronic Illness Through Nutrition

    Unleashing the Power of Gut Health: Overcoming Chronic Illness Through Nutrition

    In a world where fast-paced lifestyles often take precedence over health, combating chronic illness has become a crucial aspect of reclaiming wellness. As a nutrition consultant (GutHealthy.ca) dedicated to guiding individuals towards optimal health, I’ve witnessed firsthand the transformative power of nutrition in overcoming chronic conditions.

    Did you know that 80% of your immune system is located in your gut? Optimal well-being therefore begins with a healthy gut. In this article, I’ll share simple but powerful health tips that can transform your life and help overcome chronic illnesses. Are you ready to embark on a journey to better health through nutrition?

    Your gut is more than just a digestion centre; it’s a hub of crucial activities that impact your overall health. At Gut Healthy, I emphasize the profound connection between gut health and chronic illnesses. Research suggests that imbalances in the gut microbiome can contribute to various health issues, including diabetes, autoimmune diseases, inflammation, heart disease, and digestive disorders such as IBS and SIBO.

    The foundation of my approach is rooted in the belief that food can be medicine. Adopting a nutrition-focused lifestyle can play a pivotal role in addressing and overcoming chronic illnesses. By making informed dietary choices, you can positively impact your gut microbiome, reduce inflammation, and pave the way to a healthier, more vibrant life.

    Transform your health with the following gut-healing tips:

    1. Prioritize Whole, Nutrient-Rich Foods: Choose a variety of rainbow coloured fruits and vegetables, lean proteins especially plant-based ones, and whole grains to provide essential nutrients that support overall health.

    2. Include Probiotic-Rich Foods: Incorporate fermented foods like yogurt, sauerkraut, and kimchi into your diet. Probiotics help maintain a healthy balance of gut bacteria, promoting optimal digestive function.

    3. Fibre is Your Friend: High-fibre foods such as legumes, vegetables, fruits, nuts, seeds, and whole grains support gut health by promoting regular bowel movements and nourishing beneficial gut bacteria.

    4. Hydrate for Gut Health: Proper hydration is crucial for digestive function. Aim to drink plenty of water throughout the day to support the movement of food through your digestive system.

    5. Limit Processed Foods and Sugar: Reduce your intake of processed foods and sugars, as they can negatively impact the gut microbiome and contribute to inflammation.

    Unlock the potential for better health by prioritizing your gut. It’s important to note that overcoming chronic illness is not a one-size-fits-all journey. Each individual’s path to wellness is unique and therefore can benefit from personalized attention and support. As a nutrition consultant, I work closely with clients to develop tailored nutrition plans that address their specific health concerns and goals.

    Remember, the key to wellness lies in the choices you make every day. Embrace a gut-healing diet, and let your journey to vibrant health begin today. Visit GutHealthy.ca for more information about personalized nutrition consulting tailored to your unique needs.   

    Peggy White, Holistic Nutritionist