Remember your mother chasing you around a room with a bowl of ragi porridge? She had reason to, because finger millet is packed with nutrients: It is one of the highest sources of calcium (344 mg in 100 g), and potassium (408 mg in 100 g). Plus, there’s fibre (18 g in 100 g ragi), says Cindin Loluck, senior consultant dietician, Elite Mission Hospital, Thrissur. “The recommended daily allowance (RDA) of calcium is 600 mg,” she says, which means you’ll get half the RDA with 100 g. The food is suitable as both a weaning food, for growing children and women during menopause.
“Ragi has three layers: the outer bran, the middle endosperm, and the inner germ. The outer bran is rich in fibre and other nutrients,” says Vinitha Krishnan, Consultant Clinical Nutritionist, Fortis Malar Hospital, Chennai.
Dr Sheethal Brahmesh, Consultant Endocrinologist and Diabetologist, Apollo Hospitals, Bengaluru, cautions that today, a lot of companies that package ragi rip out the top layer, which strips it of its rich fibre. “Whole-grain ragi has a glycaemic index (GI) of 84, de-husked and soaked is at 68, and powdered is at 104,” explains Dr Brahmesh. Low GI food prevents blood sugar levels from spiking.
Mid section of a Indian rural woman winnowing finger millet by hand by throwing it to separate it from the husk.
To use, wash the ragi, sun-dry it for a few hours until dry, then powder. An alternative is to soak it in water. Once it sprouts, sun-dry and powder it. “Germination increases the amount of protein,” says Cindin. Dr Brahmesh explains that people who suffer from diabetes are prone to Vitamin B12 deficiency as a side effect of their medication. “Sprouted ragi contains Vitamin B12.” Here are a few ragi recipes for across ages.
BABIES
Ragi porridge
This is a weaning food for babies. Soak a tablespoon of ragi in water overnight. The next morning, run it in a mixie, adding a little water to make a fine paste. Filter this through a fine cotton cloth to get a thick milk. Dilute this with water and cook it over a low flame until it becomes translucent. “Ragi can bring down the body temperature, so this is best suited for summer. Add a piece of ginger to the porridge while it is prepared in winter to maintain the body temperature,” explains Cindin.
KIDS
Ragi cookies
Nachni / Ragi laddu and biscuits or cookies made using finger millet, sugar and ghee. It's a healthy food from India. Served in a bowl or plate with raw whole and powder. Selective focus
Mix a cup of ragi flour and half a tablespoon of cardamon powder. Roast it in a pan for two minutes. Break an egg and whisk it well. Add this to the cooled roasted ragi with 25 gms of jaggery, a pinch of ginger powder and half a teaspoon salt. Add half a cup of rice bran oil and mix the dough well. Make eight coin-size balls, flatten, and bake for 8-10 minutes at 180 degree C.
ADULTS
Ragi balls
Mix a cup of ragi flour with salt to taste and grated coconut. Add warm water and make it into a dough. Roll it into balls the size of coins and steam for half an hour. For seasoning , splutter some mustard seeds, red chillies and curry leaves in a pan. Once the ragi balls are cooked, add it to the seasoning and mix well. Serve this hot with chutney.
Instant ragi dosa
Mix one cup of ragi flour, 1/4 cup of rice flour and 1/4 cup curd and a finely chopped green chilli in a bowl. Add one and a half cup of water and salt. Leave it aside for 30 minutes. Heat the pan and pour in the batter. Add water if the batter is thick. Serve hot with sambar.
