Ragi, also known as finger millet or Eleusine coracana, is a nutrient-dense, versatile grain that grows in various regions of India and Africa.
However, the once well-known cereal is totally absent in the
diets of most people today. It is very shocking and disappointing given the
finger millet's nutritional and therapeutic importance to the human body.
This is also a rather adaptable crop, admirably adapted to
Indian climatic conditions, which makes this doubly important.
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Nutritional Information of 1 Cup of Ragi Flour
One cup of Ragi Flour contains 144 grams, 472 calories, 10.5
grams of proteins, 103 grams of carbs, and 1.87 grams of fat.
Let's take a look at some of the finger millet benefits, and
some delicious recipes.
10 Ways in which Ragi Benefits Our Health
#1 Increases Bone Strength
Ragi flour is among the best non-dairy calcium sources
compared to any other crop. According to India's National Nutrition Institute,
100 grams of Ragi has 344 mg of calcium in it.
It is loaded with calcium and vitamin D, which makes it a vital component to increasing bone resistance.
Go natural, replace your calcium supplements with Ragi
porridge, which acts as a super calcium supplier for growing children and aging
people. It helps children to develop their bones, maintains good bone health, and prevents bone erosion in adults.
This also serves as an important food to ward off osteoporosis.
#2 Good Source of Protein and Amino Acids
Ragi is one of the best sources of natural protein. It is
also rich in amino acids and minerals that support health, such as calcium, iron,
niacin, thiamine, and riboflavin.
There are many important amino acids present in Ragi, such
as Valine, Threonine, Isoleucine, Methionine, and Tryptophan. They aid in muscle
function, maintain metabolism, blood flow, fight anxiety and depression, and
promotes the release of growth hormone.
Ragi is especially beneficial for vegetarians because it
contains methionine, which makes up 5% of the protein.
#3 Ragi is a Rich Source of Minerals
Ragi is a great source of
essential minerals such as calcium, phosphorus, iron, and potassium. Because
calcium is so important to keep our bone density, we have to include ragi in
our meals.
Indeed, it is a must for people at
risk of osteoporosis and people with low levels of hemoglobin.
The study, "The Lost Crops of Africa," published
by the National Academies of the United States views finger millet as a
potential "super cereal" and points out that "the attitude of
the world toward finger millet must be reversed. This crop is one of the most
nutritious of all major cereals.
#4 Controls Diabetes
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The seed coat of the finger millet is richer in polyphenols
compared to grains such as barley, rice, maize, and wheat.
For instance, it has 40 times the phenolic content of rice and 5 times that of wheat.
It's comparable to foxtail millet, among the millets, and
second only to Kodo millet. Initial studies also showed that finger millet
controls the levels of blood glucose and hyperglycemic and oxidative stress.
It also has a low glycemic index which makes it a great snack
to prevent late-night food cravings and help keep blood sugar within a safe
range.
#5 Battles Anemia
Ragi is an excellent source of natural iron and is therefore
a boon for anemic patients and those with low levels of hemoglobin. Once ragi
is allowed to germinate, the levels of vitamin C tend to increase, leading to
easy absorption of iron into the bloodstream.
Include this in your daily diet and cut out tablets or
tonics of artificial iron.
#6 Aids Relaxation
Regular consumption of Ragi is highly beneficial in
addressing conditions of anxiety, depression, and insomnia.
The presence of antioxidants, mainly tryptophan and amino
acids, helps as they work as natural relaxants. Ragi helps in fighting damage
caused by free radicals and reducing oxidative stress. Ragi consumption is also
useful for migraines according to a study conducted by Med India in 2000.
What better way there is than to munch on some ragi cookies to
calm down and relax?
#7 Ragi Helps in Weight Loss
Ragi is a perfect cereal for those seeking weight loss and
must be included in the recipe for weight loss. The high combination of dietary
fiber keeps the stomach full for a longer period and prevents unwanted
cravings. This in turn results in appetite and weight loss that is minimized.
Ragi flour decreases your body's blood sugar levels by
activating insulin. It is best consumed in the morning to make the most of its
qualities and keep you full throughout the day.
And the best thing about Ragi is its diverse nature, which
makes it a cereal which can be prepared according to the individual's choice in
a number of ways.
#8 Increases Lactation
#9 Reverts Skin Aging
Ragi not only helps maintain good health and keep diseases
at bay but also works wonders to preserve the skin's youthfulness and vitality by
blocking premature aging. Ragi can be used as the most potent natural
anti-aging drink.
The vital amino acids Methionine and Lysine present in
cereals assist in collagen creation and maintenance. It is a substance that
supports the tissues of the skin to make it soft and lively, thus making it
less prone to wrinkles and shrinkage.
#10 Ragi reduces “bad” cholesterol, prevents cardiovascular disease
Emerging research has demonstrated that finger millet has
the potential to reduce cardiovascular disease risks.
Technically speaking, finger millet reduces serum
triglyceride concentrations and inhibits lipid oxidation and oxidation of LDL
cholesterol. Cholesterol LDL (Low-Density Lipoprotein) is what is called
"bad " cholesterol and is particularly troublesome when oxidized. Oxidized
LDL inflames the arteries, leading to the risk of arteriosclerosis and heart
attack or stroke.
Ragi controls the level of cholesterol by reducing plaque
formation and avoiding blockage of blood vessels thereby reducing the risk of
stroke and other heart diseases.
Lecithin and Methionine are key amino acids present in the
cereal. It helps to lower cholesterol by extracting and cutting excess fat from
the liver, and the amino acid Threonine prevents fat formation in the hepatic.
#11 Ragi has Anti-cancer Potential
The finger millet has high antioxidant levels. Antioxidants
prevent excessive oxidation (how surprising!), which could cause cancer and aging
due to damage to the cells. The antioxidant properties of phenolic acids,
flavonoids, and tannins present in finger millet seed coats are very effective.
Studies have shown that people who include finger millet in their diet have lower oesophageal cancer incidences than people whose diet is maize, or wheat-based.
10 Healthy Ragi Recipes to Include in Your Diet
1. Ragi Soup
Ragi Soup is a simple and healthy way to
enjoy the wholesome goodness of fresh vegetables along with this cereal 's
benefits. It is a balanced health food that is perfectly oil-free and does not
add to calories whilst enjoying its delicious taste. Minimal oil use makes it
one of the best weight-loss recipes.
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Ingredients:
- Ragi Flour-3/4th Cup
- Tomatoes-1 Chopped
- Onion-1 Chopped
- Cauliflower- 1/2 Cup Chopped
- Green Peas-1/4th Cup
- Carrots-1/4th Cup Chopped
- Garlic-4 Cloves Chopped
- Water-1 Liter
- Milk- 2 Cups
- Salt and Red Chilli Powder-To taste
For Tempering:
- Coconut Oil-1 Tablespoon
- Cumin Seeds- 1 Tablespoon
- Bay Leaves- Few
Procedure:
- Take the water in a deep saucepan, bring it to boil and add onion and garlic to it, followed by carrots, cauliflower, green peas, tomatoes, salt and chili.
- Let boil for ten minutes. Heat the coconut oil in a saucepan, add the tempering ingredients, allow it to splutter and add to the soup.
- Follow with the milk dissolved in plain water and the Ragi flour.
- Let it cook for 10 minutes, garnish and serve hot with chopped coriander.
Upma is one of the most popular weight-loss breakfast ideas
to taste great. While Upma is most commonly made of flattened rice, to give it
a healthier dimension, it can also be made from Ragi.
Ingredients:
- Ragi Flour-1 Cup
- Mustard Seeds-1/2 Teaspoon
- Cumin Seeds-1/2 Teaspoon
- Oil- 2 Tablespoon
- Channa Dal-1/2 Teaspoon
- Urad Dal-1/2 Teaspoon
- Turmeric- A Pinch
- Green Chillies-2 Chopped
- Onions-1 Chopped
- Tomatoes-1 Chopped
- Curry Leaves- Few
- Coriander Leaves-1 Tablespoon Chopped
- Salt-To Taste
- Water-2 cups
- Lemon Juice-1 Tablespoon
Procedure:
- In a saucepan, heat a teaspoon of oil and add the Ragi flour, sort until you get a roasted aroma, now keep it aside.
- Heat the remaining oil in a saucepan, add cumin and mustard seeds, let them splutter, add the dals now and fry until they turn golden brown.
- Now add the curry leaves, onions, tomatoes and fry, add some salt and bring to boil.
- Now add the Ragi Flour to the pan, while frequently stirring.
- Mix well, cover the saucepan and let cook on low flame for 5 minutes. Sprinkle lemon juice, chop cilantro and serve hot.
Ragi Idli is one of the most famous and
traditional fibers, potassium, and calcium loaded dishes. This healthy and savory
Indian breakfast has low carbohydrates and high nutrient levels. It helps to
reduce the levels of cholesterol and blood sugar and is one of the yummiest
weight loss recipes. Add some grated vegetables such as carrot, beans, and caps
for extra taste and add some grated vegetables like carrot, beans, and capsicum to the idli batter.
Ingredients:
- Ragi Flour- 1 Cup
- Idli Rava (cream of rice)- 1 Cup
- Urad Dal- ½ Cup
- Water- As Required
- Salt-To taste
- Cooking Soda- Pinch
- Cooking Oil- 1 Tablespoon
Procedure:
- Separately soak up urad dal and idli rava in water for an hour.
- Drain the excess water and add a little water to make it into a smooth paste. Squeeze out the idli rava excess water and add the ragi batter and mix well.
- For smooth and fluffy idli leave the mixture overnight in a warm place for fermentation.
- Add a pinch of salt and soda to the mixture, while making the idlis.
- Grease the idli plate with a small amount of cooking oil and pour the mix into each plate.
- Steam it and serve with tomato chutney for 15 to 20 minutes.
Ragi malt is a natural energy drink that keeps the body
energized and satiated throughout the day and is one of the easiest weight loss
ragi recipes. Why go for artificial health drinks when you have your hands on
the power of nature.
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Ingredients:
- Ragi Flour-1/2 Cup
- Water-1 Cup
- Ground Jaggery/Sugar-1 Tablespoon
- Cardamom Powder-1 Tea Spoon
- Milk-1/4th Cup
Procedure:
- Take the Ragi flour in a bowl and add water to it slowly, stirring constantly so that no lumps form and turn it into a smooth paste.
- Now keep it aside and heat up the milk in a saucepan and bring to boil.
- Now add the Ragi flour paste to the milk while stirring, then the cardamom powder and jaggery/ sugar and let it simmer with continued stirring for 5 minutes on low flame.
- Let the drink cool, garnish with chopped dry fruits and you're ready to enjoy your energy drink.
By adding ragi, make your regular bread more
nutritious and the fact that you make it at home minus the preservatives gives
it a definite edge over the bread that is available in stores.
Ingredients:
- 1 cup ragi Atta
- 1 cup whole wheat flour (Atta)
- 100 gm Gur (jaggery)
- 1 tsp. refined oil or ghee
- 1/2 kg chopped spinach
- Cup of curd
- 1 tsp. baking soda
Procedure:
- Take a bowl and bring in the above ingredients.
- Blend everything in until you get the right consistency.
- Spread the mixture in a baking dish, and place at 180 degrees in the oven for 40 minutes.
- Remove it from the oven and slice it evenly.
6. Ragi Roti or tortillas
The pulverized whole-wheat version available
on the market is frequently stripped of all nutrients. So, substitute ragi for
regular wheat and you'll get a healthy nutritious option to try your main
meals.
Ingredients:
- 3 cups ragi flour
- 1 onion, finely chopped
- 1 carrot, grated
- 10 curry leaves, finely chopped
- A small bunch of cilantro/coriander, finely chopped
- 1/4 tsp. red chili powder
- 1 tsp. cumin seeds
- 1 tsp. sesame seeds
- 1 cup of water
- 1/2 tsp. salt
Procedure:
- Blend all the dry ingredients and then add some water to make a dough.
- Take a small portion of the dough and pat it with your palm to form a circular shape on a flat surface.
- Heat the pan and now put the roti on the pan on a medium flame.
- Increase the heat and flip the roti to the other side. When it changes color, you will know it's cooked.
- Take it off the heat and serve hot.
Look no further than ragi cookies if you are
looking for a guilt-free way to enjoy a cookie with your cup of Joe. This
doesn't have any refined sugar so it can be your go-to snack to sink your teeth
in.
Ingredients:
- Ragi Flour: 2/3 cup
- Whole Wheat Flour: 2/3 cup
- Butter: ½ cup
- Brown Sugar: ½ cup
- Yogurt: 1 tbsp.
- Baking Powder: ¼ tsp.
- Freshly Ground Cardamom: 1 – 2 tsp.
- Vanilla Extract: 1 tsp.
Procedure:
- Mix the flours and spread it on a flat baking pan, then spread them.
- In the preheated oven (180°C), roast the flours, shaking the baking pan every few minutes, until toasted (6-7 minutes).
- In the meantime, beat the butter and sugar until creamy and soft. In yogurt, dissolve the baking powder, then add the spices.
- Once the flour mixture has cooled, mix together all the ingredients to form a ball.
- Divide the ball into 4 pieces which are equal.
- Five balls form each piece.
- Place each on a greased cookie sheet (baking pan) and use a fork to flatten each ball.
- Bake at 180°C, for 12 minutes.
- Let the cookies cool off before removing.
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