Millets have been proclaimed as ‘nutri-cereal’ and ‘superfood’ due to their high nutritional value. The Indian government’s proposal to declare 2023 as the ‘International Year of Millets’, which was backed by the UN, further boosted their popularity.
With an increase in health and fitness consciousness among people, there has been a shift in the dietary habits of Indians. And millets have now sealed their place on the middle-class dining table. To be specific, the finger millet -- commonly known as ragi -- is a rising star in kitchens across India.
Ragi is native to the Ethiopian highlands. In India, Karnataka is the largest producer of ragi. Taking note of studies, the Kerala government has, in fact, requested the Centre for “allotment of ragi” to ensure “more nutrient-rich food to people”. Popular nutritionist Uma Kalyani says,
“Ragi is one of the important millets that should be included in the diet”. She adds all types of millets, including bajra and jowar, are a “healthy replacement” for rice and wheat. “However, ragi is most widely used now, as it is easy to cook and more people are aware of its benefits ,” she says.
“Ragi is gluten-free and easy to digest, so it can be consumed by people who have allergies or issues such as irritable bowel syndrome,” Uma notes. “It has high fibre and mineral content, and the glycemic index is low.” Health coach and nutritionist Gouri Krishna says millets were widely consumed in ancient India.
“Today, we see a lot of people complaining of lifestyle diseases. One key reason is the use of refined polished grains that cause insulin resistance in diabetic patients,” she adds. “Millets are ideal for the digestive system. It is also recommended for pregnant women.”
Broccoli Ragi Soup
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Note : For seasoning, dried rosemary, basil leaves, oregano can be added along with pepper.
Crispy Ragi vegetable Orotti
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Ragi Chocolate cookie
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Note : Any toppings like chopped nuts or chocolate chips, can be added in step 4. They will turn crispy when cooled.
Ragi Apple Halwa
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Ragi and Coconut Milk Pudding
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Ragi Veggie Pancake
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The simple and humble finger millet is a superfood that offers a bounty of nutritional benefits. And it’s no more a ‘diet food’ given to babies and diabetics. Ragi is now trending in many culinary avatars -- from pancakes to milkshakes