Introduction:
Finger millet (Ragi,is an important staple food in the eastern and central Africa
as well as some parts of India (Majumder rich in protein,iron,calcium,phosphorus,
Ingredients:
Whole Wheat Flour - 2 Cups
Ragi Flour/Millet Flour - 1 Cup
Red Chilli Powder - 1 tsp.
Cumin Seeds/Jeera - 1/2 tsp.
Yogurt/Curd - 2 tbsp.
Salt - To Taste
Olive Oil/Vegetable Oil - 1 to 2 tbsp.
Method:
Sift together whole wheat flour,ragi flour,red chilli powder,
cumin seeds,and salt in a bowl.
Stir in olive oil/vegetable oil,yogurt,water and then knead
until firm and elastic.
Let it rest for an hour or two.Then divide into balls and roll
as flat as possible with a rolling pin.
Heat a frying pan over medium-high heat.Cook the roti
on both sides until golden brown,about 1 minute per side.
If desired,sprinkle with additional olive oil/vegetable oil before
serving.
Serve the ragi chapathis/rotis hot with any curry or gravy of your
choice.
Note : 1.If desired,you can also add some vegetables like potatoes,
carrots,peas,cabbage,radish,pumpkin,spinach,methi and so
on while kneading the dough for ragi chapathi.
2.Store ragi flour in an airtight container and keep it in a cool
and dry place.
Health Benefits of Ragi (Finger Millet) :
1.Aids in Bone Development:Ragi,an excellent source of calcium,contributes towards
bone health.The cereal is beneficial for growing children and older people who need a
constant supply of calcium for healthy growth and maintenance of bones.Consumption of
ragi can reduce the risks of fractures and osteoporosis to a considerable extent.
2.Aids in Weight loss:Tryptophan,an amino acid,present in ragi,reduces excess
appetite and helps to control weight gain.Fibers in ragi gives you a feeling of fullness
and the slower digestion rate of the cereal allows you to take less calories.This
supports the process of weight loss.
3.Acts as a Relaxant:The amino acid called Tryptophan present in ragi acts as an
excellent natural relaxant and helps to fight anxiety,insomnia and depression.The amino
acid also helps in treating migraine headaches.
4.Reduces High Glucose Levels in the Blood:Ragi shows antioxidant properties
and its phytochemicals contribute towards a slow digestion process.Hence it helps
to control blood glucose levels in a diabetic.A study conducted in the year 2000
found that the consumption of finger millet based diet is helpful for people with
diabetes because of the higher fiber content as compared to rice and wheat.
The study also found that the whole finger millet based diet has a lower glycemic
response (measure of the food's ability to elevate blood sugar - useful for diabetics)
due to the presence of antinutritional factors in whole finger millet flour which are
known to reduce starch digestibility and absorption.
5.Acts as a Good Source of Protein/Amino Acids:Ragi is a rich source of amino
acids which is beneficial for the human body.The list includes valine,tryptophan,
isoleucine,threonine and methionoine.Valine is an essential amino acid which helps
in repairing tissues,metabolism and muscle coordination.It is also vital for maintaining
the nitrogen balance of the body.Methionine is another essential amino acid lacking
in most of the other cereals.Methionine helps the body process and eliminate fat
and is the primary source of sulfur in the body (sulfur is required for the production
of the body's most abundant natural antioxidant,glutathione).Isoleucine is good for
blood formation,muscles repair,bone and skin health.
6.Lowers Blood Cholesterol Levels:The essential amino acids,Lecithin and
Methionine present in Ragi,help to reduce cholesterol by removing excess fat
from the liver.Threonine,another amino acid,prevents the formation of fat in
the liver and this,in turn,brings down the cholesterol level in the body.
7.Prevents and Treats Anemia:Ragi,being a good source of iron,can be
considered as a useful cereal for anemic patients.
8.Acts as a Remedy for Various Health Conditions:Regular intake of
ragi can prevent many health conditions such as malnutrition,premature ageing
and the development of degenerative diseases.Green ragi is a remedy for blood
pressure,heart weakness,liver disease,asthma and lack of milk production during
lactation period.
Is there any Downside Associated with the Consumption
of Ragi?
Finger millet (Ragi,is an important staple food in the eastern and central Africa
as well as some parts of India (Majumder rich in protein,iron,calcium,phosphorus,
fibre and vitamin content.The calcium content is higher than all cereals and iodine
content is said to be highest among all the food grains.Ragi has best quality protein
along with the presence of essential amino acids,vitamin A,vitamin B and phosphorus.
Its a good source of diet for growing children,expecting women's, old age people and
patients.
Ragi is called Kelvaragu or aariyam in Tamil, Ragi in Telugu and Kannada and
Madua or Mangal in Hindi.Ragi provides highest level of calcium,antioxidants
properties,phytochemicals,which makes it easily and slowly digestible.Hence it
helps to control blood glucose levels in diabetic patients very efficiently.The
bulkiness of the fibres and the slower digestion rate makes us feel fuller on,
fewer calories and therefore may help to prevent us from eating excess calories.
Therefore,ragi is considered to be ideal food for diabetic individuals due to its
low sugar content and slow release of glucose/sugar in the body.
Recipe For Ragi Chapathi/Roti:
content is said to be highest among all the food grains.Ragi has best quality protein
along with the presence of essential amino acids,vitamin A,vitamin B and phosphorus.
Its a good source of diet for growing children,expecting women's, old age people and
patients.
Ragi is called Kelvaragu or aariyam in Tamil, Ragi in Telugu and Kannada and
Madua or Mangal in Hindi.Ragi provides highest level of calcium,antioxidants
properties,phytochemicals,which makes it easily and slowly digestible.Hence it
helps to control blood glucose levels in diabetic patients very efficiently.The
bulkiness of the fibres and the slower digestion rate makes us feel fuller on,
fewer calories and therefore may help to prevent us from eating excess calories.
Therefore,ragi is considered to be ideal food for diabetic individuals due to its
low sugar content and slow release of glucose/sugar in the body.
With the changes in scenario of utilization of processed products and awareness
of the consumers about the health benefits,finger millet has gained importance
because of its functional components,such as slowly digestible starch and resistant
starch.Traditionally ragi is processed either by malting or fermentation.Malting of
finger millet improves its digestibility,sensory and nutritional quality as well as
pronounced effect in the lowering the antinutrients.Malting characteristics of finger
millet are superior to other millets and ranks next to barley malt.The malted and
fermented ragi flour are extensively used in preparation of weaning food,instant
mixes,beverages and pharmaceutical products.
of the consumers about the health benefits,finger millet has gained importance
because of its functional components,such as slowly digestible starch and resistant
starch.Traditionally ragi is processed either by malting or fermentation.Malting of
finger millet improves its digestibility,sensory and nutritional quality as well as
pronounced effect in the lowering the antinutrients.Malting characteristics of finger
millet are superior to other millets and ranks next to barley malt.The malted and
fermented ragi flour are extensively used in preparation of weaning food,instant
mixes,beverages and pharmaceutical products.
In Karnataka,ragi flour is generally consumed in the form of ragi balls (ragi mudde
in Kannada).The mudde which is prepared by cooking the Ragi flour with water
to achieve a dough like consistency.Which is then rolled into 'balls' of desired size
and consumed.Ghee with Huli,Saaru,sambar or another other curry is generally
served along with these balls.In Maharashtra,bhakri,a type of flat bread is prepared
using finger millet (ragi) flour.In Goa ragi is very popular and satva,pole (dosa),bhakri,
ambil (a sour porridge) are very common.
in Kannada).The mudde which is prepared by cooking the Ragi flour with water
to achieve a dough like consistency.Which is then rolled into 'balls' of desired size
and consumed.Ghee with Huli,Saaru,sambar or another other curry is generally
served along with these balls.In Maharashtra,bhakri,a type of flat bread is prepared
using finger millet (ragi) flour.In Goa ragi is very popular and satva,pole (dosa),bhakri,
ambil (a sour porridge) are very common.
Recipe For Ragi Chapathi/Roti:
Ingredients:
Whole Wheat Flour - 2 Cups
Ragi Flour/Millet Flour - 1 Cup
Red Chilli Powder - 1 tsp.
Cumin Seeds/Jeera - 1/2 tsp.
Yogurt/Curd - 2 tbsp.
Salt - To Taste
Olive Oil/Vegetable Oil - 1 to 2 tbsp.
Method:
Sift together whole wheat flour,ragi flour,red chilli powder,
cumin seeds,and salt in a bowl.
Stir in olive oil/vegetable oil,yogurt,water and then knead
until firm and elastic.
Let it rest for an hour or two.Then divide into balls and roll
as flat as possible with a rolling pin.
Heat a frying pan over medium-high heat.Cook the roti
on both sides until golden brown,about 1 minute per side.
If desired,sprinkle with additional olive oil/vegetable oil before
serving.
Serve the ragi chapathis/rotis hot with any curry or gravy of your
choice.
Note : 1.If desired,you can also add some vegetables like potatoes,
carrots,peas,cabbage,radish,pumpkin,spinach,methi and so
on while kneading the dough for ragi chapathi.
2.Store ragi flour in an airtight container and keep it in a cool
and dry place.
Health Benefits of Ragi (Finger Millet) :
1.Aids in Bone Development:Ragi,an excellent source of calcium,contributes towards
bone health.The cereal is beneficial for growing children and older people who need a
constant supply of calcium for healthy growth and maintenance of bones.Consumption of
ragi can reduce the risks of fractures and osteoporosis to a considerable extent.
2.Aids in Weight loss:Tryptophan,an amino acid,present in ragi,reduces excess
appetite and helps to control weight gain.Fibers in ragi gives you a feeling of fullness
and the slower digestion rate of the cereal allows you to take less calories.This
supports the process of weight loss.
3.Acts as a Relaxant:The amino acid called Tryptophan present in ragi acts as an
excellent natural relaxant and helps to fight anxiety,insomnia and depression.The amino
acid also helps in treating migraine headaches.
4.Reduces High Glucose Levels in the Blood:Ragi shows antioxidant properties
and its phytochemicals contribute towards a slow digestion process.Hence it helps
to control blood glucose levels in a diabetic.A study conducted in the year 2000
found that the consumption of finger millet based diet is helpful for people with
diabetes because of the higher fiber content as compared to rice and wheat.
The study also found that the whole finger millet based diet has a lower glycemic
response (measure of the food's ability to elevate blood sugar - useful for diabetics)
due to the presence of antinutritional factors in whole finger millet flour which are
known to reduce starch digestibility and absorption.
5.Acts as a Good Source of Protein/Amino Acids:Ragi is a rich source of amino
acids which is beneficial for the human body.The list includes valine,tryptophan,
isoleucine,threonine and methionoine.Valine is an essential amino acid which helps
in repairing tissues,metabolism and muscle coordination.It is also vital for maintaining
the nitrogen balance of the body.Methionine is another essential amino acid lacking
in most of the other cereals.Methionine helps the body process and eliminate fat
and is the primary source of sulfur in the body (sulfur is required for the production
of the body's most abundant natural antioxidant,glutathione).Isoleucine is good for
blood formation,muscles repair,bone and skin health.
6.Lowers Blood Cholesterol Levels:The essential amino acids,Lecithin and
Methionine present in Ragi,help to reduce cholesterol by removing excess fat
from the liver.Threonine,another amino acid,prevents the formation of fat in
the liver and this,in turn,brings down the cholesterol level in the body.
7.Prevents and Treats Anemia:Ragi,being a good source of iron,can be
considered as a useful cereal for anemic patients.
8.Acts as a Remedy for Various Health Conditions:Regular intake of
ragi can prevent many health conditions such as malnutrition,premature ageing
and the development of degenerative diseases.Green ragi is a remedy for blood
pressure,heart weakness,liver disease,asthma and lack of milk production during
lactation period.
Is there any Downside Associated with the Consumption
of Ragi?
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