Ragi is a widely grown cereal obtained from Eleusine coracana which is also known as finger millet. In India, Karnataka is the major producer of Ragi. It is consumed for its delicious taste and high nutritive content. It is usually grounded to powder and used as a flour.
Nutritional value:
Ragi flour contains many essential amino acids such as tryptophan, threonine, valine, isoleucine, methionine, lectin, etc. It is also a rich source of iron, calcium, carbohydrates, proteins, Vitamin A, thiamine, riboflavin and dietary fibers.
Health Benefits of Including Ragi in the Diet:
The health benefits of Ragi flour are many. Including this healthy cereal in your diet is good for overall health.
1. Maintains bone health:
It is a good source of calcium which helps in bone development in children and maintenance of bone health in adults.
2. Aids in weight loss:
It contains tryptophan which reduces appetite and the high content of dietary fibers slows down the process of digestion which helps feel fuller.
3. Lowers cholesterol level:
It contains amino acid lecithin and methionine which bring down cholesterol level & help in the elimination of excess fat from the liver. It also contains amino acid threonine which inhibits fat formation in the liver.
4. Treats anemia:
It is a good source of iron which helps in increasing the level of hemoglobin in the blood.
5. Reduces the risk of diabetes:
It contains a high amount of polyphenols and dietary fibers which reduce the risk of diabetes mellitus and gastrointestinal tract disorders.
6. Help in relaxation:
It helps to reduce anxiety, depression, migraine and even insomnia.
7. A source of essential amino acids:
Isoleucine in Ragi helps in muscle repair, bone formation, and skin health. Valine boosts metabolism and repairs body tissue. Methionine helps to eliminate fat from the body and provides sulfur which is used in the production of glutathione, an important antioxidant.
8. Increases lactation in new mothers:
Ragi has proved to be a good source of nutrition for new mothers as it improves the blood hemoglobin levels. Ragi helps to improve milk production and enriches the milk with all the essential minerals necessary for the child growth as well as for the mother.
Recipes: Let’s take a quick look at some of the delicious and easy preparations of Ragi.
Ragi Malt (sweet version):
It is an energy drink which provides nutrients in huge quantity.
Contents: Ragi flour, water, milk, jaggery/sugar, cardamom powder.
Procedure: Add water to Ragi flour and make a smooth paste. Bring milk to a boil and add the Ragi paste slowly, and stir continuously. Add jaggery/sugar and cardamom powder and simmer for 5 minutes on low flame. Cool and serve.
Ragi Malt (salty version):
Contents: Ragi flour, water, buttermilk/yogurt, salt.
Procedure: Add water to ragi flour and make a smooth paste. Add buttermilk/yogurt with continuous stirring to avoid lumps. Add salt to taste and serve.
Ragi Laddoo:
Contents: Ragi flour, ghee, sugar, grated coconut, almonds, black sesame seeds, ground nuts, cardamom powder.
Procedure: Roast black sesame seeds, groundnut, and coconut separately in ghee and keep aside. In a non-stick pan, add ghee and roasted almonds. Add Ragi flour to the pan and add ghee if needed. Roast the flour properly. Add roasted groundnuts, black sesame seeds, and coconut and mix well. Add sugar and mix well on low flame. Let it cool down and then roll it into small laddoos.
Ragi Halwa, Ragi Pakoda, Ragi cookies, Ragi Dosa, Ragi Idli, Ragi Soup and many more sumptuous recipes can be prepared from Ragi flour.
