Nachni, Ragi or Finger Millet – we are all aware of this common kitchen ingredient. India is the largest producer of this cereal and yet very few of us are aware of the health benefits that come with it.
Let’s explore the top 5 health benefits of Nachni.
- Rich In Calcium: Ragi happens to have the highest content of calcium as compared to other cereals. It helps prevent osteoporosis and is great for bone development.
- Helps In Weight Loss: Nachni has the lowest natural fat content as compared to other cereals. The fat is present in the unsaturated form. This is why switching to ragi is a healthy option. Nachni is also rich in tryptophan, a form of an amino acid, which helps in controlling one’s appetite.
- High Fibre Content: Compared to white rice, nachni has a high content of dietary fibre. Hence, nachni helps in digestion and prevents overeating. It also helps regulate the cholesterol levels by getting rid of the excess fat in your liver.
- Regulates Blood Sugar Levels: Nachni contains a high level of polyphenol and fibre content which is perfect for diabetic patients. Additionally, it helps create a restrained build in the glucose level.
- Battles Anaemia: People suffering from anaemia should consider including nachni in their diet as it is a natural source of iron.
How can we make this bland cereal delicious you ask? Let’s look at some nachni dishes that you can include in your daily diet!
- Ragi Dosa
A very common dish in South India, ragi dosa is a much healthier alternative to its regular counterpart.
Ingredients:
- 2 cups Healthy Alternatives Organic Ragi Flour
- 1/2 cup Healthy Alternatives Organic Rice Flour
- 1/2 cup sour curd
- 3-4 finely chopped green chillies
- 1 cup Nature’s Best Coriander, chopped
- 1/2 cup finely chopped onions
- Healthy Alternatives Lake Salt Powder to taste
For Tempering:
- 1 tsp Nature’s Mustard Whole
- 1 tsp Healthy Alternatives Organic Cumin Seeds
- 5-6 Healthy Alternatives Organic Curry Leaves
- 1 tsp Healthy Alternatives Organic Cold Pressed Sunflower Oil
Instructions:
- First, mix the ragi flour, rice flour, curd, salt, coriander leaves, green chillies and onions. Add sufficient water to make the batter form a liquid consistency and set it aside for about 2 hours
- In the pan, heat the oil and add all the ingredients for tempering. Add the batter to the tempered ingredients once the mustard seeds start to crackle
- Heat a non-stick pan and grease it lightly with oil.
- Pour a ladleful of the batter on the pan in a circular motion to make a thin dosa
- Drizzle a little oil on the edges while cooking to lift the sides from the pan
- Fold it over once it gets a little crispy
- Serve with chutney or sambar
2. Ragi Mudde
A famous dish from Karnataka, ragi mudde or ragi balls is a very healthy dish that is enjoyed with sambar or chicken curry!
Ingredients:
- 2 + ¼ cups water
- Healthy Alternatives Lake Salt Powder to taste
- 1 + 2 tsp Healthy Alternatives Organic Ghee
- 1 cup + 2 tbsp Healthy Alternatives Organic Ragi Flour
Instructions:
- Add the water, salt and ghee to a bowl. Stir the mixture well and bring the water to a boil
- In another small bowl, mix 2 tbsp of ragi flour and ¼ cup of water. Stir till there are no lumps
- Add the ragi water to the fire and bring to a boil, stirring continuously for about 2 minutes
- Add 1 cup of ragi flour to the water and boil for a minute without disturbing. Use a wooden spatula to break the lumps gently by stirring the flour in the water
- Now add ghee mixture and spread well for more flavours. Then cover and let it simmer for a minute.
- Divide and make the balls when the mixture is hot.
- Serve with a curry of your choice!
Now that we know the benefits of ragi, let’s start with the healthy diet already! And for all your supplies, Nature’s Basket is here for you!
