#Blogchatter A2Z2023 Challenge

 Ragi -The superfood in your kitchen

Ragi, also called Finger millet or Nachini is an extremely nutritious millet, that resembles mustard seeds. The common English name of Ragi is Finger millet because the plant bears a head of grain comprising five spikes which resemble 5 fingers attached to the palm of the hand. The straight or sometimes curved branches contain seeds which are brown, red or purple in colour. 

The hull of the ragi grain is indigestible and hence the grain is hulled before use. .This process does not damage the germ and therefore its nutritive value remains intact. The grain is decorticated, ground into flour and put to numerous uses. Ragi requires less water than other crops and grains and therefore is a sustainable crop. The botanical name of ragi is Eleusine coracana.

Ragi originated in Africa and was cultivated in Uganda and Ethiopia for thousands of years. The crop came to India about 4000 years ago and has been found in archaeological excavations in the Harappan civilization. besides being used as food for humans. Ragi is also used as animal feed, soil conservation and industrial applications. 

Why has ragi come to be a superfood? 

·         Ragi is a rich source of minerals, it has 5 -30 times the calcium content found in other cereals. Calcium is important in maintaining bone density and bone health. Ragi is also rich in phosphorous, potassium and iron.

·         Studies have shown that ragi control blood glucose levels and oxidative stress. It also helps in wound healing in diabetics.

·         Ragi is found to act against bacteria that cause food poisoning.

·         Reduces the risk of cardiovascular disease – The high fibre content and antioxidants in Ragi lowers blood pressure and reduce inflammation.

·         Ragi is shown to reduce cholesterol levels due to its high fibre content and the presence of antioxidants.

·         Helps prevent Anemia _ Ragi is a good source of iron which is needed to make haemoglobin, the protein in red blood that carries oxygen.

·         Ragi aids liver health – The antioxidants and fibre in ragi, detoxify the liver and promote liver health.

·         Ragi is a low-fat cereal that can help in weight loss. It keeps you fuller longer because of its high fibre content. Ragi also has a low glycemic index and thus does not cause spikes in sugar levels that lead to cravings and weight gains.

 

 The United Nations has declared 2023 as the International Year of Millets to promote the production and consumption of millets and o raise awareness about their health benefits, biodiversity and resilience. Ragi is a nutritious and versatile millet that holds an important place in this significant year for the millet family. 

Ragi as mentioned before is a pretty versatile millet. It can be consumed in the form of powder or flour and used to make porridge, dosas, idlis, ladoos, shakes and even sheera. and ice-cream. I have a pretty good relationship with Ragi. I often have ragi porridge mixed with jaggery nuts,  and a few toasted sesame seeds thrown in. It is simply delicious. What's summer without ice cream, I plan to try a ragi based ice cream. Health bhi, Taste bhi. 

Ragi Ice-cream. 

INGREDIENTS  

For the slurry

• 2 tbsp finger millet/ragi flour
• 1 ½ cup water( 1cup of water = 250ml.)

Other ingredients

• 2 cups water
• 2 tbsp organic jaggery powder or date palm jaggery
• ¼ tsp cardamom powder
• 2 drops of pure vanilla extract
• 2 tbsp homemade peanut butter
• Raw cacao nibs to garnish
• 1 tbsp nuts, finely chopped to garnish (as per choice)

INSTRUCTIONS

 

Making the slurry

• Take ragi into a bowl
• Add half cup of water
• Whisk well to ensure there are no lumps

Method

• In a thick-bottomed pan, take two cups of water.
• Once the water boils, add the slurry, and stir it once.
• Let it simmer on a low flame.
• Once the mixture thickens, add the jaggery powder and cardamom powder next.
• Turn off the flame.
• Once it cools down, add this to the blender with peanut butter and vanilla extract. Blend to a fine consistency.
• Transfer into a container, and garnish with raw cacao nibs and chopped nuts.
• Let it sit in the freezer for four to five hours.
• Serve chilled.
• Add-ons: Top with pumpkin or chia seeds

Recipe by Luke Coutinho.

This post is part of the Blogchatter A2Z2023 challenge.

Moderation is the key and consume Ragi if it suits you.