HEALTH BENEFITS OF RAGI

Om Sukraya namah:

HEALTH BENEFITS OF RAGI

Health Benefits of Finger Millet (Ragi)

Finger Millet, also known as Ragi, is cultivated in drier parts of the world - mainly in Asia and Africa. Ragi has a distinct taste and is widely used in Southern Indian and Ethiopian dishes. Ragi is a rich source of Calcium, Iron, Protein, Fiber and other minerals. The cereal has low fat content and contains mainly unsaturated fat. It is easy to digest and does not contain gluten; people who are sensitive to gluten can easily consume Fnger Millet. Ragi is considered one of the most nutritious cereals. It has different names in local languages. It is known as Ragi in Telugu and Kannada, Kelvaragu/aariyam in Tamil, and Madua/Mangal in Hindi, Koovaraku in Malayalam. 

Finger Millet (or Ragi) Nutrition Facts

Finger Millet/ Ragi for losing weight: Ragi contains an amino acid called Tryptophan which lowers appetite and helps in keeping weight in control. Ragi gets digested at a slower rate thus keeps one away from intaking excessive calories. Also, fibers present in ragi give a feeling of fulness thus controls excessive food consumption. 

Finger Millet/ Ragi for bone health: Ragi is rich in Calcium which helps in strengthening bones. It is an excellent source of natural calcium for growing children and aging people. Ragi consumption helps in development of bones in growing children and in maintenance of bone health in adults. Ragi keeps diseases such as osteoporosis at bay and could reduce risk of fracture.  

Finger Millet/ Ragi for diabetes: Finger Millet's phytochemicals help in slowing digestion process. This helps in controlling blood sugar level in condition of diabetes. In a study conducted in 2000, it was found that Finger Millet based diet helps diabetics as it contains higher fiber than rice and wheat. Also, the study found that diet based on whole finger millet has lower glycemic response i.e. lower ability to increase blood sugar level. This is due to presence of factors in ragi flour which lower digestibility and absorption of starch.

Finger Millet/ Ragi for lowering blood Cholesterol: Finger Millet contains amino acids Lecithin and Methionine which help in bringing down cholesterol level by eliminating excess fat from Liver. Finger Millet also contains Threonine amino acid which hinders fat formation in the liver, which brings cholesterol level of the body down.

Finger Millet/ Ragi for Anaemia: Ragi is a very good source of natural Iron. Ragi consumption helps in condition of Anaemia.

Finger Millet/ Ragi for Relaxation: Ragi consumption helps in relaxing body naturally. It is beneficial in conditions of anxiety, depression and insomnia. Ragi is also useful for migraines.

Finger Millet/ Ragi for Protein/ Amino Acids: Ragi is rich in Amino Acids which are vital in normal functioning of body and are essential for repairing body tissues. Finger Millet contains Tryptophan, Threonine, Valine, Isoleucine and Methionoine amino acids. Isoleucine helps in muscle repair, blood formation, contributes to bone formation and improves skin health. Valine is essential amino acid which facilitates metabolism, helps in muscle coordination and repair of body tissues. It helps in balancing nitrogen in the body. Another essential amino acid, not found in most cereals, is Methionine which is useful in various body processes, helps in eliminating fat from the body, and is main provider of sulfur in body. Sulfur is essential for production of Glutathione - body's natural antioxidant.  

Finger Millet/Ragi for other health conditions: If consumed regularly, Ragi could help in keeping malnutrition, degenerative diseases and premature aging at bay. Green Ragi is recommended for conditions of blood pressure, liver disorders, asthma and heart weakness. Green Ragi is also recommended to lactating mothers in condition of lack of milk production.

Ragi is an extremely nutritious cereal and is very beneficial for maintaining a good health. However, its high intake could increase quantity oxalic acid in the body. Therefore, it is not advised to patients having kidney stones (Urinary Calculi). Ragi could be enjoyed in different forms and preparations. Ragi Roti, Ragi Dosa,Ragi Porridge, Ragi Upma, Ragi Cakes, Ragi Biscuits are few popular dishes of Ragi.

RAGI DOSA AND UTTAPPA

Finger Millet or Ragi as commonly known is regularly used in the South kitchens. It's in fact the staple diet in many villages across South India.  People down South draw their strength heavily through consumption of Ragi porridge (kanji) or Ragi balls which is quite popular there.   Ragi is rich in calcium. Instead of popping a pill, you can as well substitute that with ragi kanji and have it with salt and butter milk or with sugar and milk.   This will not just cool your body, but also gives you strength.  

Ragi dosa can be made instantly  and  is very easy to make if you have the ingredients at home i.e. curd, ragi flour.  I use MTR ready made ragi dosa flour or idli flour as i do not have time to buy the ragi, clean it and go to the flour mill for grinding it etc.   This is a diet friendly dish and also  can be had by anyone.  

You can make variety of dishes with this viz. Ragi dosa, idli, uttappa.  While preparing dosa, i made two to three veggie uttappam also.

see the health benefits of ragihealth-benefits-of-ragi.html

ragi dosa and ragi uttappa

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ragi dosa with manathakali leaf sambar

CHUNDAKKAI PORICHAKUZHAMBU (Turkey berry)

My mother used to make porichakuzhambu with fresh chundakkai,  chundakkai kept in salt and turmeric water for 10-15 days and then sauted in oil, vathal kuzhambu with the dried chundakkai ones etc.   She used to say that it is very good for stomach problems.  But in any form, whether it is fried or fresh one, I love to eat the same.

In Mumbai, I used to see them on the roads leading to L&T via Powai during 1980s.  Once I brought the plant from there as we were travelling  by scooter.  Since then, lots of development has taken place and it is totally wiped out.   Now a days, it is very difficult to see this plant.  However, I spotted the same in an open place near my society and got the chance to pluck the chundakkai.

Chunda (Solanum torvum) plants produce small perfectly spherical fruits, which was commonly found almost throughout Kerala is now almost a rare sight. People used chunadakka (the fruit of chunda or sunda) as a vegetable that goes into sambar and individual curries. Chundakka is also spelt chundakkai, sundakka and sundakkai). Its English name is Turkey berry.

The Turkey berry belongs to the potato family and is found in all tropical regions. This dried or fresh berry has many nutritive and medicinal qualities and is naturally tangy and bitter.

In home remedies, coughs are treated with the roasted turkey berry powder. It is an instant remedy for stomach problems including worm infestation, anaemia and is used as a tonic for liver complaints. It is used to control blood pressure. As an Ayurvedic herb, it has sedative, diuretic and digestive properties.

The wild-berry is preserved by soaking it in curd and then sun-drying it. As a curative it is usually roasted in a little ghee or oil and crumbled and mixed with hot rice and eaten.

 It is called as Marang in Marathi, Bhurat in Hindi.    

chundakkai poricha kuzhambu

lapsi, poricha kuzhambu and rajasthani bhindi

MORU KEERAI (YOGHURT BASED PALAK/SPINACH CURRY)

Moru keerai or spinach curry in yoghurt is  made with spinach leaves, curd and raw peanuts.  This can be served with rice and chapati too.  

It is a simple and easy preparation and will not take much time if you have already cleaned the bunch of spinach.   you can pick the leaves and store in the fridge will remain for 2-3 days.

Leafy vegetables are good for health and hence must be added to the diet atleast once in a week.  It contains lots of calcium.  If you use such vegetables in your diet, there is no need to pop up the calcium tablets at a later stage in your life.

 

moru keerai (spinach curd curry)

BADAM FRITTERS (ALMOND FRITTERS)

Badam it is said that if consumed daily, increase your memory power.  Whether it is increasing memory power or not, everyone like to eat badam as it is or soaked in water and eat it.

This dish is the invention of my daughter Aishwarya.  One day when I came from Office, she told me, amma, open your mouth, I have prepared something.  Do not scold me as I have fully utilised the badams which you had kept.

After eating the fritters, I just hugged her and said, it is really nice darling.  But I will  tell  you something beta,  while preparing anything in the gas, especially with oil, you must be very careful as she was small enough to handle the gas alone, she said do not worry mummy, I will take care.

Since it is very tasty, but very heavy and will not be able to consume more than two to three at a time, suggest you make it in small quantity for the first time.

Almonds are highly nutritious.  they are of two varities. one is sweet and other bitter.  sweet variety is edible  while the bitter variety is used to make almond oil.  They are high in protein fat, calories, vitamins and minerals.  it also provide good amounts of calcium, phosphorous, niacin, zinc, and magnesium,

Almond milk is an excellent alternate for cow's milk.  It is useful for those who have lactose intolerance.

Almonds are high in monounsturated fats, the same type of health promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.  It has medicinal value, regulates cholestrol/blood pressure and good for brain and heart.

culinary uses - mostly eaten raw, roasted or toasted, used in dishes, sweets, sprinkled over desserts, halwas etc.

MORUKOOTAN (YOGHURT CURRY)

Morukootan is a yoghurt based curry goes well with sevai, rice, rice dumplings etc.  In South India, mostly the curries and kootans are prepared with tamarind.  For a change, you can make this morukootan.

I prefer this with the Sevai or Idiyappam.   My mother in law used to make Sevai and specially keep some sevai aside to put in the morukootan and next day she used to have it as it tastes heavenly.

In our house, we always make Thengai Sevai, Elumicha Sevai, etc.  The combination of morukootan and sevai, I learned after my marriage from my MIL.

UPMA KOZHUKKATTAI (RICE DUMPLINGS)

Upma kozhukkattai  or rice dumplings is made of rice rava along with tur dal, coconut, green chilli etc.  it is quite filling and a nice breakfast with chutney or morukootan, sambar etc.  The preparation of this is first you have to make a upma out of the rava and then make small round shaped kozhukkattai or elongated shape and steam it.

The rice rava is made at home.    How to make the rava at home is explained below.  You can make use of the idli rava too which is available in the market to make this but I prefer to prepara the same at home.  If you are using idli rava, use less water.

METHI SOUP

Methi Soup, my neighbour was bit hesitant to taste this and she said  "TUM KUCH BHI BANAKE LATHE HO".   

But believe me, it is really tasty and healthy if you have the willingness to relish this.  Though it is slightly bitter, it is really yummy.  My neighbour son who was around 10 year old  relished the same at one go.

Methi seeds are good for health.  It keeps the stomach cool. Sprouts in any form are good for health.  Considering the diabetic people, this soup is dedicated to the diabetics.    I tried this soup because I had large qunatity of  sprouts with me. The first attempt was successful and started making it atleast once in a month.

Serve one tablespoon of methi sprouts every day  to have control on diabetic and blood pressure, cholestrol.

Now the rainy season is on, you can enjoy this soup.  Once you start liking it, believe me, you will definitely try this again and again.



methi soup



GREEEN CHILLI SUBZI

I happened to taste the green chilli subzi in  my cousin's place but she had made it with sour curd.  I thought of making some changes in it and tried the recipe according to my choice which I am sharing with you all.

Chilli subzi, when you hear the same, the first thing comes into mind, Oh! , it will be punchant, yes it is punchant little bit after all chilli it is. But with the other ingredients added in it can reduce the hotness of the chilli and ofcourse, you are having it with as a side dish only and not as a main dish.  

Once in a while you can try such kind of recipes and enjoy.


green chilli subzi



PUMPKIN, FLAXSEED GUN POWDER (diet friendly recipe)

Pumpkin seeds are roasted and eaten by us.  My mother used to give us this when we were small.  When I came to know about the health benefits of flax seed and the pumpkin seeds, I thought of mixing these two and make the gun powder out of it.

Believe me, it is really tasty and will love the same as these two ingredients has got medicinal benefits.

Gun powder or Milagai Podi it is known as is served along with Dosa, Idli and I use the same for making some dry subzi too.

PUMPKIN, FLAXSEED GUN POWDER (diet friendly recipe).  dosa milagai podi