৳320.00 – ৳620.00
Finger Millet Flour (Ragi Atta)
Ragi is powerhouse of nutrient, making it an excellent choice for those who looking to adopt a healthy balance diet.
500g pack
Finger Millet Flour (Ragi): Nutrition Facts, Benefits, and Recipes
Finger millet, commonly known as ragi, is an ancient grain that has been a staple in Indian diets for centuries. This nutrient-packed grain is gaining popularity globally due to its incredible health benefits and versatility in cooking. Whether you’re looking to boost your nutritional intake or explore new recipes, ragi offers a wholesome solution.
### Nutrition Facts of Finger Millet (Ragi)
Ragi is a powerhouse of nutrients, making it an excellent choice for those looking to adopt a healthy, balanced diet. Here’s a breakdown of its key nutritional components per 100 grams of raw ragi:
– **Calories**: 336 kcal
– **Carbohydrates**: 72 grams
– **Protein**: 7.3 grams
– **Fat**: 1.5 grams
– **Fiber**: 11 grams
– **Calcium**: 344 mg
– **Iron**: 3.9 mg
– **Magnesium**: 137 mg
– **Potassium**: 408 mg
Ragi is rich in essential amino acids, such as methionine and lysine, which are usually lacking in other cereals. Its high calcium content (five to ten times higher than most cereals) makes it an ideal grain for bone health.
### Health Benefits of Finger Millet (Ragi)
1. **Rich Source of Calcium**:
Ragi is one of the best non-dairy sources of calcium, which is crucial for maintaining strong bones and teeth. It’s particularly beneficial for children, elderly people, and those with lactose intolerance.
2. **Supports Weight Loss**:
Ragi is high in dietary fiber, which promotes a feeling of fullness and helps control appetite, making it a great addition to weight loss diets. The slow-digesting nature of ragi helps in managing blood sugar levels, making it beneficial for people with diabetes.
3. **Good for Heart Health**:
The magnesium and potassium in ragi help regulate blood pressure and improve heart health. The antioxidants in ragi also aid in reducing inflammation and lowering the risk of cardiovascular diseases.
4. **Aids in Digestion**:
Being rich in dietary fiber, ragi promotes a healthy digestive system, helps in preventing constipation, and regulates bowel movements.
5. **Helps Control Diabetes**:
Ragi has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This helps manage blood sugar levels, making it a smart choice for people with type 2 diabetes.
6. **Gluten-Free**:
Ragi is naturally gluten-free, making it a suitable grain for people with gluten intolerance or celiac disease.
7. **Rich in Antioxidants**:
The polyphenols and antioxidants in ragi help in combating oxidative stress and may reduce the risk of chronic diseases such as cancer and heart disease.
### Delicious Ragi Recipes to Try
Ragi’s versatility in the kitchen makes it easy to incorporate into various dishes. Here are a few popular recipes that showcase the grain’s potential:
1. Ragi Porridge (Ragi Malt):
A traditional and wholesome breakfast, ragi porridge is easy to digest and rich in nutrients.
– Mix ragi flour with water to make a smooth paste.
– Cook it in boiling water or milk until it thickens.
– Sweeten with jaggery or honey and flavor with cardamom or cinnamon.
– This can be enjoyed warm and is suitable for all ages, including babies.
2. Ragi Dosa:
A savory Indian-style pancake made from ragi flour.
– Prepare a thin batter using ragi flour, rice flour, and water.
– Add finely chopped onions, green chilies, and spices for added flavor.
– Pour the batter onto a hot pan to make crispy dosas.
– Serve with chutney or sambar.
3. Ragi Roti or Chapati
Ragi flour can be used to make soft, gluten-free flatbreads.
– Knead ragi flour with warm water, salt, and a bit of oil into a dough.
– Roll it out into thin rotis and cook on a hot skillet.
– Serve with curries or use as a wrap for a healthy meal.
4. Ragi Ladoo:
A quick and nutritious sweet treat.
– Roast ragi flour in ghee, mix with jaggery, nuts, and cardamom, then shape into ladoos.
– These energy-packed bites are perfect for a snack.
5. Ragi Mudde:
A traditional South Indian dish where ragi flour is cooked into a dense dough ball.
– Boil water, slowly stir in ragi flour, and mix until it forms a firm dough.
– Serve it with sambar or any curry for a hearty meal.
6. Ragi Upma:
A savory ragi-based dish.
– Cook ragi semolina with vegetables, mustard seeds, curry leaves, and spices.
– It’s a healthy, fiber-rich alternative to the regular wheat upma.
7. Ragi Cookies or Biscuits:
Ragi flour can be used to make healthy cookies.
– Combine it with whole wheat flour, butter, and a sweetener like jaggery to make crunchy cookies.
– Great as a snack with tea or coffee.
8. Ragi Pancakes:
– Mix ragi flour with eggs, milk (or a plant-based alternative), and a bit of baking powder.
– Cook on a hot griddle and serve with fruits, honey, or yogurt.
9. Ragi Smoothie:
– Blend cooked ragi porridge with milk or yogurt, bananas, and a handful of nuts.
– This makes for a nutrient-dense, filling smoothie perfect for breakfast or post-workout.
Incorporating ragi into your diet is easy and versatile, offering a range of delicious ways to benefit from its rich nutritional profile.
Conclusion
Ragi is not only a nutritious grain packed with health benefits, but it is also incredibly versatile, fitting into a variety of meals from breakfast to dessert. Incorporating ragi into your diet can improve bone health, aid digestion, control diabetes, and support weight management. Whether you’re making porridge, dosa, or ladoos, ragi is an excellent choice for wholesome, everyday nutrition.
Give these recipes a try, and enjoy the myriad of benefits that this ancient grain offers!
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