Ragi, as known as finger millet, is a nutritious grain that offers several health benefits. It has been a staple food in many parts of India and Africa for centuries. Here are some of the benefits of consuming ragi:
1. High in Nutrients: Ragi is a rich source of essential nutrients such as calcium, iron, phosphorus, potassium, and magnesium. It also contains B-vitamins like thiamine, riboflavin, niacin, and folate.
2. Gluten-Free: Ragi is naturally gluten-free, making it a suitable grain for individuals with gluten sensitivity or celiac disease.
3. Rich in Fiber: Ragi is a good source of dietary fiber, which promotes digestive health, aids in proper bowel movements, and helps in preventing constipation.
4. Manages Diabetes: Ragi has a low glycemic index, meaning it releases sugar slowly into the bloodstream, helping to maintain stable blood sugar levels. It is beneficial for individuals with diabetes or those at risk of developing diabetes.
5. Supports Weight Loss: The high fiber content in ragi promotes a feeling of fullness, helping to control appetite and support weight management efforts.
6. Strengthens Bones: Ragi is an excellent source of calcium and essential minerals that contribute to maintaining strong and healthy bones. It is especially beneficial for growing children, elderly individuals, and those at risk of osteoporosis.
7. Provides Energy: Ragi is a good source of complex carbohydrates, providing sustained energy and helping to avoid blood sugar spikes.
8. Supports Heart Health: Ragi contains antioxidants and fiber that contribute to heart health by reducing cholesterol levels and improving blood circulation.
9. Boosts Immunity: Ragi's nutritional profile, including vitamin C, antioxidants, and minerals, helps support a healthy immune system.
10. Aids in Anemia Prevention: Ragi is a good source of iron, making it beneficial for individuals with iron deficiency anemia.
11. Improves Skin Health: Ragi contains antioxidants that help fight free radicals, which can contribute to better skin health and reduce signs of aging.
12. Supports Infant Nutrition: Ragi is a recommended weaning food for infants due to its high nutritional content.
To incorporate ragi into your diet, you can prepare various dishes like ragi porridge, ragi dosa, ragi roti, ragi idli, and ragi cookies. Its versatility and numerous health benefits make ragi a valuable addition to a balanced and nutritious diet.
Making of Ragi Paratha
Ragi paratha is a nutritious and delicious Indian flatbread made from finger millet flour (ragi). Here's a simple recipe to make ragi paratha:
Ingredients:
1 cup ragi flour (finger millet flour)
1/2 cup whole wheat flour (optional, for binding)
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
1-2 green chilies, finely chopped (adjust to your spice preference)
2 tablespoons chopped fresh coriander leaves
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
Salt to taste
Water, as needed, for kneading the dough
Ghee or oil for cooking the parathas
Instructions:
In a large mixing bowl, combine the ragi flour, whole wheat flour (if using), chopped onions, tomatoes, green chilies, coriander leaves, cumin seeds, turmeric powder, and salt.
Gradually add water to the mixture and knead it into a smooth and pliable dough. The amount of water required may vary, so add it little by little until you achieve the right consistency.
Cover the dough with a damp cloth and let it rest for about 15-20 minutes. This resting period allows the dough to become more elastic and easier to roll.
After resting, divide the dough into equal-sized balls, approximately the size of a golf ball.
Take one ball of dough, dust it with some ragi flour, and roll it out into a flat circle using a rolling pin. If the dough sticks to the rolling pin or surface, sprinkle more ragi flour as needed.
Heat a tawa or a flat pan on medium heat. Once hot, place the rolled-out paratha on the tawa.
Cook the paratha on one side until you see small bubbles forming on the surface. At this point, flip the paratha to the other side.
Apply a little ghee or oil on the cooked side and spread it evenly. Flip again and apply ghee/oil on the other side as well. Press the paratha lightly with a spatula, so it cooks evenly and becomes crispy.
Continue cooking the paratha until both sides are golden brown and well cooked.
Remove the ragi paratha from the tawa and place it on a plate. If desired, apply more ghee or butter on top.
Repeat the process with the remaining dough balls to make more parathas.