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Planning Healthy Meals With Ragi

Fitness has become an obsession today and hence a welcome inclination towards healthy food as well. People are leaning towards fat-free diets, fruits & vegetables, cereal-based meal plans and multi-grain recipes. Before the 1950s, whole grains such as barley, brown rice, and Ragi were the staple food in our traditional diet after which rice started dominating our daily diet. Today, the whole grains are back in the food cycle of history.

Ragi is one such highly regarded millet which has numerous health benefits. More than the conventional millet, organic Ragi is well regarded for its nutrients. It’s rich in fibre, proteins, calcium, and other minerals.

What is Ragi Whole all about?

Karnataka is the highest producer of Ragi in India, but this crop is native to the Ethiopian highlands. People in South India used to consume it as their staple diet. Many people consider it above wheat and rice with its high nutritional value. Organic Ragi grains are harvested from the crop cultivated in organic, eco-friendly farm lands. It is cultivated without using pesticides and fertilizers. It doesn’t require polishing and, therefore, can be consumed in its purest form with all its goodness intact.

Also known as Finger Millet, it is not only rich in calcium, iron & protein but also some rare nutrients such as methionine. It easily digests from infancy through old age and thus it is recommended by paediatricians as an ideal first food after an infant attains at least 6 months of age.

What are Ragi’s health benefits?

Ragi as a daily diet supplement fights malnutrition, degenerative diseases, and premature ageing.

It is a fibrous carbohydrate. Its dietary fibres help in weight loss, bone development, lower blood cholesterol levels and in preventing anaemia. It is also good for patients suffering from diabetes. Regular intake also decreases the dangers of osteoporosis to a major level. It assists in tissue repair, improving metabolism and muscle coordination.

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Roasted Ragi acts as a tonic for people suffering from liver ailments, high blood pressure, asthma, weak heart, etc.

What Ragi recipes can you prepare?

As it is a whole grain, it can be used to prepare, porridge, roti & dosa. Healthy and mouth-watering dosa can be prepared with organic Ragi atta alone or mixing with wheat atta or multigrain atta.

Children will love this…

A simple recipe to make Ragi cookies:

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.

Method:

• Mix Ragi & Wheat flours. Spread them in a flat baking pan

• Roast the flours in a pre-heated oven (180°C), for about 6-7 minutes

• Beat the butter and sugar until soft & creamy

• Dissolve the baking powder in the yogurt and add the spices

• Once the flour mixture is cooled, mix all the ingredients together to form a ball

• Divide the ball into 4 equal pieces

• From each piece you can make 5 balls

• Place each ball on a greased cookie sheet (baking pan) and using a fork, flatten each ball creating crossed lines on the top

• Bake for about 12 minutes at 180°C

• Let the cookies cool down before removing

• Keep in an airtight tin for a day to let the flavours develop

Get ready to prepare your Ragi meal.

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