Ragi Flour/Ragi Powder

After knowing all those nutritional benefits of ragi, the question is how to incorporate this wonderful cereal into the diet. Simple; convert the ragi into ragi flour. 

Raagi flour is available off the shelves in supermarkets, but homemade is always a better option than store bought ones. Why? You’ll know for yourself.

Here is a step by step process for making Ragi powder. This recipe calls for sprouting of ragi as sprouted ragi contains Vitamin C which is necessary for the absorption of iron in our body. Ragi itself is a rich source of iron. Thus sprouting the ragi makes the nutrient more bioavailable.

Start by taking the ragi in a large bowl. Wash the ragi thoroughly and discard all the impurities till water runs clear.

Soak the ragi overnight. The ragi will absorb the moisture and increase in volume. Drain all the water and transfer the ragi into a muslin cloth.

Tie up the muslin cloth and leave it in the bowl. Keep the bowl in a dark place; leave it untouched for 15 hours.

After 15 hours, you will see the beautiful ragi with tiny white sprouts.

Spread it on a large platter and keep it out in the sun to dry for 6 hours. Additionally if you feel the ragi is not dried enough, heat up a pan and slightly roast till completely dry. The roasting is only to ensure that it’s completely moisture free and not to cook. If it’s the summer months and you get beautiful strong sunrays, then you won’t need to roast the ragi. There are chances that roasting these sprouts may destroy the vitamin C.

Now the ragi is ready to get grounded into flour . Use a heavy duty grinder and grind in batches  till complete fine powder is formed.

Store in air tight containers and refrigerate.

This ragi flour can be used for making ragi porridge for babies, ragi malt drink for adults, or ragi roti or ragi dosa for those who are on a weight loss diet.

Note:

•  If you do not wish to sprout the ragi, then simply soak the ragi, dry and powder it.
• If you do not want to dry it out in the sun, then roast well till completely dry.
• The best bioavailable ragi is the one which is sprouted, completely dried in the sun and then powdered.

      Know more about nutrition of Ragi in the Nutri-knowhow column. Learn how to make Ragi Porridge in The Kitchen Counter column.

Post by Zohra Sada

The Goodness of Ragi/Finger Millet

Those of you who complain of low hemoglobin and calcium levels, or are on a weight loss diet, or have growing kids at home. This magic ingredient is what you must add to the diet chart.

Ragi, also known as finger millet, is a poor man’s diet in India where this crop constitutes a little over 25 percent of the food grains grown. Nutritionally this millet is as good as whole wheat or rice. But compared to the whole wheat flour or milled rice, ragi contains higher amount of minerals and undoubtedly the richest source of Calcium among the plant based foods. 

Ragi comparatively contains more amount of dietary fibre which helps in giving the feel of “fullness” by allowing slow digestion. Thus it helps in maintaining glucose levels in diabetic patients.

The best source of calcium is indeed a bowl of ragi porridge. So for all those growing babies or older people suffering from osteoporosis, be sure to include a cup of ragi malt in your diet.

Ragi is a powerhouse of essential amino acids and B complex vitamins.

Sprout your ragi for extra benefit., sprouted ragi contains Vitamin C which is essential for the absorption of iron which is naturally present in ragi. Sprouting makes the iron more bioavailable.

Here is a list of benefits of including ragi in your diet:

• Weight loss
• Diabetes control
•  Fights anemia
• Nutritious baby food
• Stronger bones.
• Boosts lactation.

Be it Ragi malt, ragi porridge, ragi dosas, ragi idlis, ragi rotis, just substitute your regular flour with ragi flour and you’ll have a variety along with rich nutrition in your colourful diet.

Here a list of amount of nutrients provided by 100g of Ragi:

Calories (kcal)	331
Carbohydrates (g)	72.7
Proteins (g)	7.1
Fat (g)	1.3
Fibre(g)	3.6
Calcium (g)	0.33
Iron (mg)	5.4
Thiamine(mg)	0.42
Niacin (mg)	1.1
Riboflavin (mg)	0.1
Phosphorus (g)	0.27

Find the recipe of Ragi Porridge in The Kitchen Counter column. Learn to make Ragi Flour in the Nutri-knowhow column.

Post by Zohra Sada