Finger Millet- Ragi

Finger millet (Ragi), also known as Eleusine coracana, is a highly nutritious cereal grain. It's valued for its resilience and nutritional content, including carbohydrates, proteins, fibre, calcium, and iron. This gluten-free grain is utilized in various culinary dishes like porridges, flatbreads, and fermented beverages, contributing to food security and sustainable agriculture globally.

It is rich in essential nutrients such as carbohydrates, proteins, dietary fibre, calcium, iron, and other minerals. This gluten-free grain is particularly renowned for its high content of iron and calcium, making it a valuable addition to diets, especially for individuals prone to deficiencies in these nutrients.

Health benefits associated with finger millet consumption include improved digestion due to its high fibre content, which aids in promoting regular bowel movements and preventing constipation. Additionally, finger millet is known to help regulate blood sugar levels, making it a suitable dietary choice for individuals with diabetes or those aiming to manage their blood sugar levels.

The nutritional composition can vary slightly depending on factors such as growing conditions and processing methods. Here's a general overview of the nutritional content of raw, uncooked millet grains (per 100 g):

Calories                    336 Kcal
Protein                      7.3 g
Total Carbohydrate   72 g
Sugar                        0.2 g
Total Fat                   1.3 g
Dietary Fibre            3.6 g

Ragi Porridge

Ingredients:

• 1/2 cup finger millet (ragi) flour
• 2 cups water or milk (or a combination)
• Sweetener of choice (honey, sugar, jaggery, etc.)
• Optional: Cardamom powder, chopped nuts, sliced fruits (bananas, strawberries, etc.)

Instructions:

• In a saucepan, bring the water or milk to a boil.
• Slowly add the finger millet flour while continuously stirring to avoid lumps.
• Reduce the heat to low and let the porridge simmer for about 5-7 minutes, stirring occasionally until it thickens.
• Add the sweetener of your choice and any additional flavorings like cardamom powder if desired.
• Serve hot, optionally topped with chopped nuts or sliced fruits for added flavor and nutrition.

Ragi Dosa

Ingredients:

• 1 cup finger millet (ragi) flour
• 1/4 cup rice flour
• 1/4 cup urad dal (black gram) flour
• 1/2 teaspoon salt
• Water, as needed
• Oil, for cooking

Instructions:

• In a large mixing bowl, combine the finger millet flour, rice flour, urad dal flour, and salt.
• Gradually add water to the flour mixture while whisking until you achieve a smooth batter consistency, similar to a pancake batter.
• Heat a non-stick skillet or dosa pan over medium heat and lightly grease it with oil.
• Pour a ladleful of the ragi dosa batter onto the centre of the pan and spread it evenly in a circular motion to form a thin layer.
• Drizzle a little oil around the edges of the dosa and cook until the bottom turns golden brown and crisp.
• Flip the dosa using a spatula and cook the other side for a minute or until it is cooked through.
• Repeat the process with the remaining batter to make more dosas.
• Serve the ragi dosas hot with coconut chutney, sambar, or any other accompaniment of your choice.