Today I am adding one more healthy breakfast recipe in my breakfast recipes section. Let’s see what ragi is and the health benefits of it.
Ragi comes into Cereals category. It is also known as Finger millet in English, Nachani in Marathi. Ragi is a protein rich food. It is easily digestible also. That’s why we generally introduce ragi porridge to small babies (10 months above). It is a rich source of minerals as compared to other cereals. That’s why finger millet is known as “super cereal”. It contains complex carbs with dietary fibers which helps a lot in diabetes treatment. It contains a good amount of Omega 3 essential fatty acids, which helps to lower down the bad cholesterol levels in the body as well as improve heart health. From head to toe our body requires omega 3 fatty acids.
To make our self fit and healthy, Dietitian in Mumbai suggested us to have complex sugar such as in nut and figs, instead of simple sugar in honey or sugar. As we know simple sugar raises the blood sugar levels instantly but not the complex one.
Whenever I make porridge, shakes, smoothies: I prefer to add dry figs and dates instead of sugar. As these nuts gives sweeten tastes as well as they are rich in iron, fiber and other nutrients. These nuts not only enhance the taste of the food but also increase the nutritive values of the food. It is easy to prepare recipes as well as very delicious also. Try to add Ragi Porridge in your Diet Chart.
Main Ingredient of Ragi Porridge
- Ragi flour
Health benefits of Ragi Porridge
- Ragi Porridge is Protein rich food. In single serving of ragi porridge you will get (5 grams) of protein.
- Ragi porridge is low in calories; in single serving of this recipe you will get almost 143 kcal energy. It is a best Breakfast recipes for post GM diet.
- Ragi Porridge is rich in Omega 3 fatty acids. Omega 3 fatty acids Helps to develop brain in foetus.
- Ragi porridge contain fair amount of Dietary fibers, it helps to prevents from constipation as well as improve digestive system.
- Ragi porridge contains a good amount of minerals, such as, calcium, phosphorus, copper, iron and other minerals.
Serving size – 3
Total (Preparation +cook) time – 20 minutes
Ragi – 2 tbsp
Milk – 300ml
Deseeded Dates – 10 to 12 no
Dry fig – 3 no
Cashew nuts – 4 no
Almonds – 5 no
Walnut – 3 no
1.Roast ragi flour in slow to medium flame for 7 – 10 minutes. Keep it aside.
2. Soak deseeded dated, dry figs, cashew nut in warm milk for 10 minutes.
3.Grind it and make paste of it, as shown in figure.
4.After that add boiled milk to roasted ragi flour, mix well otherwise lumps will form.
Mix roasted ragi flour in water; make sure there in no lumps, then add boiled milk to it. Mix it.
5.Then add nuts paste to it, mix it.
6.Cook for another 1 – 2 minutes, switch of the flame.
7.Garnish with sliced walnut and almonds. Serve hot.
Nutritional Information of Ragi Porridge recipe
Energy kCal – 525.3,
Protein, gm – 16.2,
Carbohydrates, gm – 61.2,
Fat, gm – 24.1,
Dietary Fiber, gm – 6.7,
Vitamin A, mcg – 206.7,
Vitamin B1, mg – 0.4,
Vitamin B2, mg – 0.7,
Vitamin B3, mg – 1.4,
Vitamin B6, mg – 0.0,
Vitamin B9 Folic Acid, mcg – 31.0,
Vitamin B12, mcg – 0.4,
Vitamin C, mg – 7.7,
Vitamin D, mcg – 3.0,
Vitamin E, mg – 1.3,
Vitamin K, mcg – 0.0,
Calcium, mg – 534.7,
Phosphorus, mg – 455.0,
Iron, mg – 4.9,
Magnesium, mg – 103.9,
Copper, mcg – 422.9,
Manganese, mg – 2.0,
Molybdenum, mcg – 30.0,
Zinc, mg – 1.3,
Chromium, mcg – 33.1,
Selenium, mcg – 1.2,
Omega 3, mg – 900.0,
Omega 6, mg – 0.0