A guide to interesting facts, health benefits and recipes
What Is Ragi?
Organic Finger Millet is known as Ragi.
It is a cereal crop grown widely in India, Asia, and Africa. This food is a rich source of nutrients. It is often used in bread, pancakes, and porridge.
Ragi is a great source of protein, calcium, iron, and potassium, as well as dietary fiber. It is low in fat and has antioxidants as well. Ragi is a superfood with high nutritional value. It is often recommended for infants, expectant mothers, and those with dietary restrictions.
9 Health Benefits of Ragi
- Ragi is a nutrient-rich food. It is a good source of essential nutrients, including calcium, iron, fiber, and protein. These nutrients are vital for good health and wellbeing.
- Gluten-free: Ragi is naturally gluten-free and can be a great alternative for people with celiac disease or gluten sensitivity.
- Ragi is low in calories and high in fiber. This can help with weight management. It promotes feelings of fullness and reduces overeating.
- Improves digestion: The high fiber content in ragi can help regulate digestion and prevent constipation.
- Ragi has a low glycemic index. This helps regulate blood sugar levels and prevents insulin spikes.
- Ragi contains antioxidants such as phenolic acids and flavonoids. These substances can help to strengthen the immune system and protect against oxidative stress.
- Reduces cholesterol levels: The amino acids present in ragi can help lower cholesterol levels and reduce the risk of heart disease.
- Promotes bone health: Ragi is a good source of calcium, which is important for maintaining strong bones and teeth.
- Ragi is a nutrient-rich food. It contains iron and protein which are beneficial for skin and hair health. Eating ragi can help you maintain healthy skin and hair.
Some Interesting Additional Facts About Ragi
Ragi is a hardy crop. It can be grown in many agro-climatic conditions, even in areas with frequent drought. As a result, it is a crucial food crop for small farmers in poor nations.
Ragi is a great food for people with diabetes or for those looking to keep their blood sugar stable. This is because it has a low glycemic index. This means glucose is released into the bloodstream gradually.People with gluten intolerance or celiac disease can use ragi flour as an alternative to wheat flour. It is gluten-free, making it a suitable option.
Moreover, ragi contains a lot of phytochemicals, including polyphenols, which have anti-inflammatory and antioxidant properties.
Recipes From Ragi
In South Indian cuisine, ragi is frequently used to make meals like ragi dosa, ragi idli, and ragi porridge.
How to Cook Ragi Porridge
Easy and Simple steps to cook
1.Ragi porridge
Ingredients:
- 1/2 cup Organic Ragi flour
- 2 cups water or milk
- 1-2 tablespoons jaggery or sugar (optional)
- 1/4 teaspoon cardamom powder
- A pinch of salt
- Chopped nuts and dried fruits (optional)
Instructions:
1. In a mixing bowl, whisk the ragi flour and 1 cup water/milk until there are no lumps.
2. In a saucepan, bring 1 cup of water/milk to a boil.
3. Reduce the heat to low and slowly add the ragi mixture, stirring continuously.
4. Cook for 5-7 minutes, stirring occasionally, until the mixture thickens and becomes smooth.
5. Add jaggery or sugar, if using, and stir until dissolved.
6. Add cardamom powder and salt, and stir well.
7. Cook for an additional 2–3 minutes, until the porridge reaches the desired consistency.
8. Remove it from the heat and let it cool for a few minutes.
9. Garnish with chopped nuts and dried fruits, if desired, and serve warm.
2.Ragi Pakoda
Ingredients:
- 1 cup ragi flour
- 1/2 cup besan (gram flour)
- 1/2 cup chopped onion
- 1/4 cup chopped coriander leaves
- 1/4 cup grated carrot
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp cumin seeds
- 1 tsp red chilli powder
- Salt to taste
- Oil for deep frying
Instructions:
- In a mixing bowl, combine the ragi flour, besan, chopped onion, coriander leaves, grated carrot, ginger paste, garlic paste, cumin seeds, red chilli powder, and salt. Mix it well.
- Gradually add water to the mixture and mix well to form a thick batter.
- Heat oil in a deep frying pan over medium heat.
- Using a spoon, drop spoonfuls of the batter into the hot oil and fry until golden brown.
- Remove the pakodas from the oil and place them on a paper towel to absorb any excess oil.
- Serve the ragi pakodas hot with chutney or ketchup.
Enjoy your nutritious and tasty ragi pakodas!
3.Ragi Ladoo
Ingredients:
- 1 cup ragi flour
- 1/2 cup grated jaggery
- 1/4 cup ghee (clarified butter)
- 1/4 cup chopped nuts (almonds, cashews, pistachios)
- 1/4 tsp cardamom powder
- 2-3 tbsp milk
Instructions:
- Heat ghee in a pan over low heat. Once it melts, add the ragi flour and stir well.
- Roast the ragi flour in the ghee for about 10-12 minutes, stirring constantly, until it turns light brown in color and releases a nutty aroma.
- Add the grated jaggery and chopped nuts to the pan and mix well.
- Continue stirring until the jaggery melts and the mixture becomes sticky and forms a ball.
- Add the cardamom powder and mix well.
- Turn off the heat and allow the mixture to cool for a few minutes.
- Grease your hands with ghee and take small portions of the mixture, and roll them into small balls or ladoo.
- If the mixture is too dry, add 1-2 tablespoons of milk to make it moist and easy to roll.
- Store the ragi ladoo in an airtight container and serve them as a healthy and delicious snack.
4.Ragi Cookies
Ingredients:
- 1 cup ragi flour
- 1/2 cup whole wheat flour
- 1/2 cup powdered sugar
- 1/2 cup softened unsalted butter
- 1 tsp vanilla extract
- 1/4 tsp salt
- 1/4 tsp baking soda
- 2-3 tbsp milk
Instructions:
- In a mixing bowl, whisk together the ragi flour, whole wheat flour, powdered sugar, salt, and baking soda.
- Add the softened unsalted butter to the bowl and mix well using your hands or a hand mixer until the mixture becomes crumbly.
- Add vanilla extract and 1-2 tablespoons of milk to the mixture and mix well to form a smooth dough.
- Preheat the oven to 350°F (180°C) and line a baking tray with parchment paper.
- Take small portions of the dough and roll them into small balls or flatten them into cookie shapes.
- Place the cookies on the prepared baking tray, leaving some space between them.
- Bake the cookies for 15-20 minutes, or until they turn golden brown around the edges.
- Remove the cookies from the oven and allow them to cool on the tray for a few minutes.
- Transfer the cookies to a wire rack to cool completely before serving.
5.Ragi Dosa
Ingredients:
- 1 cup ragi flour
- 1/2 cup urad dal
- 1/2 cup rice
- Salt to taste
- Oil or ghee for cooking
Instructions:
- Rinse and soak urad dal and rice separately in water for 4-6 hours.
- Drain the water and grind the urad dal and rice separately in a mixer grinder to form a smooth batter.
- Mix the urad dal and rice batters together in a mixing bowl and add ragi flour and salt to taste.
- Mix well and add water as needed to form a thin batter with a pouring consistency.
- Cover the batter and keep it aside for 6-8 hours or overnight to ferment.
- Heat a non-stick pan or a cast-iron tawa over medium heat.
- Grease the tawa with oil or ghee.
- Pour a ladle full of batter onto the tawa and spread it evenly in a circular motion.
- Drizzle some oil or ghee around the edges and cook until the dosa turns golden brown and crisp.
- Flip the dosa over and cook the other side for a minute or until it turns golden brown.
- Remove the dosa from the tawa and serve it hot with chutney or sambar.