Ragi or finger millet has just lately garnered quite a lot of consideration resulting from its quite a few fantastic well being advantages. From enhancing digestion, aiding weight reduction to being wealthy in antioxidants – the checklist of its well being advantages is a protracted one. You’ll be able to incorporate ragi flour in varied dishes like dosas, rotis, idlis, upma, puttu, parathas, adai amongst others. VJ and chef Maria Goretti, who has been a fan of ragi for a few years now, took to Instagram to share a simple and attractive ragi pancakes recipe.
“So I switched utterly to Ragi after I realised, I felt higher consuming ragi, than after I ate wheat rotis. In order that’s what I eat now …Except I’m consuming butter chicken, then I want butter naans, or butter smeared aloo ke parathe .. I’m fairly adjusting that manner,” she wrote.
Beneath is Goretti’s recipe for ragi pancakes:
Components
Ragi flour – 1/2 cup
Baking soda -1:4 tsp
Baking powder – 1/4 tsp
Egg -1 ( will be prevented if you’re vegetarian)
Yoghurt or a thickish chaas -1/2 cup , use much less or extra to regulate the consistency
Vegetable oil for frying
Salt and pepper to style
Vegetable oil – just a little
Garlic- 5-6 cloves or extra
Mushrooms- 100gm sliced
Chilli flakes – 1/4 tsp
Mustard sauce – 1 tsp
Yoghurt – 1 tbsp
Methodology
For mushroom garlic aspect
1. Warmth olive oil in a pan.
2. Add finely chopped garlic in it. Later add mushrooms.
3. Then add some chilli flakes, curd and mustard. Add just a little salt and pepper to it. Your aspect is prepared!
Ragi pancakes
1. In a bowl add ½ cup of ragi flour. Add 1 / 4 teaspoon of baking soda and 1 / 4 teaspoon of baking powder. Combine it effectively. And depart it for someday.
2. After a while, crack an egg and add it to the combination. Give it whisk. Add some dahi to the batter.You can too add some buttermilk. Can add a pinch of salt as effectively.
3. Your batter is prepared.
4. Now warmth some oil in a pan and add batter in small round shapes.
5. If you see bubbles on prime, you may flip it and let the opposite aspect cook dinner. Your pancakes are prepared!
Talking with indianexpress.com, Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, Hello-Tec Metropolis, Hyderabad shared that ragi has been a staple meals in India for 1000’s of years and is used to make quite a lot of dishes corresponding to porridge, flatbreads, and snacks. “Ragi is a nutritious grain that’s wealthy in fibre, protein, and minerals corresponding to calcium, iron, and potassium,” stated Sameena.
She added that ragi, thought-about a low glycemic index food, such that it doesn’t trigger a fast spike in blood sugar ranges, generally is a good choice for people with diabetes. “Some research counsel that ragi could assist decrease levels of cholesterol, enhance digestion, and support in weight reduction. Ragi can also be wealthy in antioxidants, which will help shield towards oxidative stress and scale back the danger of continual ailments corresponding to cancer and coronary heart illness,” stated Sameena.
Well being advantages of ragi
Beneath are the well being advantages of ragi as shared by Sameena
– Excessive in vitamins: Ragi is an efficient supply of vitamins, together with fibre, protein, calcium, iron, and potassium.
– Gluten-free: Ragi is of course gluten-free and is an efficient choice for people with celiac illness or gluten intolerance.
– Low glycemic index: Ragi has a low glycemic index, which means it doesn’t trigger a fast spike in blood sugar ranges and generally is a good choice for people with diabetes.
– Might decrease ldl cholesterol: Some research counsel that consuming ragi could assist decrease levels of cholesterol, which may scale back the danger of coronary heart illness.
– Might support in weight reduction: Ragi is wealthy in fibre, which will help promote emotions of fullness and scale back total calorie consumption.
– Might enhance digestion: Ragi is wealthy in dietary fibre, which will help promote digestive well being and stop constipation.
– Wealthy in antioxidants: Ragi accommodates a number of antioxidants, together with polyphenols, which will help shield towards oxidative stress and scale back the danger of continual ailments corresponding to most cancers and coronary heart illness.
Consuming ragi as a part of a balanced weight-reduction plan can present a number of potential well being advantages. Nonetheless, it is very important be aware that particular person outcomes could fluctuate and additional analysis is required to completely perceive the potential well being advantages of ragi.
Issues to bear in mind when consuming ragi
When consuming ragi, there are some things to bear in mind. Sameena listed the next:
– Processing: The best way ragi is processed can have an effect on its nutrient content material. For instance, extremely processed ragi flour could have a decrease nutrient content material than complete ragi grains. It’s best to go for complete grain ragi or minimally processed ragi flour to maximise its nutrient content material.
– Allergy symptoms: Whereas ragi is mostly thought-about secure for consumption, some people could also be allergic to it. In case you expertise any allergic reactions corresponding to itching, swelling, or issue respiratory after consuming ragi, search medical consideration instantly.
– Oxalates: Ragi is excessive in oxalates, which may intrude with the absorption of calcium and different minerals. When you’ve got a historical past of kidney stones or different calcium-related well being points, it’s best to eat ragi moderately or seek the advice of with a healthcare supplier earlier than including it to your weight-reduction plan.
– Meals pairing: Ragi is usually consumed with different meals corresponding to yogurt, greens, or lentils. Pairing ragi with different nutrient-rich meals will help maximise its dietary advantages.
– Amount: Like with some other meals, it is very important eat ragi moderately and as a part of a balanced weight-reduction plan. Whereas ragi is nutrient-dense, consuming extreme quantities could result in negative effects.
