One of the most popular millets, finger millet is also known as ragi or nachni in hindi. It dates back to the 8th century A.D. and is known for its exceptional nutritional value. A small, dark-brown millet, it has high fibre content, which helps with digestion and to control cholesterol, and phenolic compounds that work as antioxidants. Finger millet is also anti-diabetic and antimicrobial and has the highest calcium content among all cereals. Apart from all this, it is loaded with Vitamins A, B, potassium and phosphorus, among others. It aids brain development in children. Ragi is normally used as flour and is eaten as a roti, porridge, or in the famous ragi mudde.
Skin and Bone health
Ragi tops the list of calcium that prevents osteoporosis. Its antioxidant properties does wonders to the skin tissue. The skin becomes less prone to wrinkles and sagging. It is also a source of vitamin D. The presence of Vitamin D is crucial in absorbing calcium. It brings about strength and vitality. Vitamin D lowers the risk of fractures, especially in older adults. Vitamin D is also effective in preventing and treating osteoporosis, along with calcium.
Diabetes Management
Ragi contains polyphenols and dietary fibres that has a low glycemic index and keeps the blood sugar levels under control. It is an easy gluten free option and can be easily used as an atta substitute.
Some Quick and Easy Ragi Recipes
1. Ragi Ladoo
Ingredients :
- VEYR Ragi Flour 1 cup
- VEYR palm sugar 1 cup
- VEYR Cow Ghee 2 tbsp
- Grated coconut ¼ cup
- Peanuts and almonds ¼ cup
- Green cardamom 4
Method :
Heat ghee and roast the ragi flour until you get the fresh aroma of ragi. Dry roast coconut, peanuts and almonds separately. Make a fine powder of peanut, almonds, coconut and cardamom.In a large jar grind the ragi flour, palm sugar along with the nuts powder.Grinding of peanuts extracts oil and makes the mixture warm. Make ladoos while the mix is warm. More ghee can be added if required. Store them in air tight jars.
2. Ragi Dosa
Ingredients :
- VEYR Ragi Flour 1 cup
- Curd ½ cup
- Water as required
- Salt to taste
- Tempering
- Coriander leaves
- Green chilly
- Ginger
- Mustard and jeera
Method :
Mix ragi flour, curd and salt in a mixing bowl and make a batter with pouring consistency. Add chopped coriander leaves, ginger and green chilly. Temper mustard,cumin and curry leaves and add to the batter. Set aside this batter for 15 mins. In a hot pan, it can be made into Ragi dosa.
3. Ragi porridge
Ingredients :
Method :
In a saucepan mix Ragi flour in water and ensure there are no lumps. Heat the mixture and keep stirring until it turns into a glossy thick consistency. Switch off the heat. Add palm sugar and milk. The quantity of milk can be adjusted to the desired consistency.Add almond powder, cardamom powder, ghee and mix it well. The porridge is ready to be served.
