Focus on the nutritional aspects of finger millets and ragi, along with the fascinating history on the use of ragi in many countries and cultures. In most of Asia and Africa, ragi is referred to as finger millet and is recognized to be rich in nutrients. Along with its numerous health advantages, ragi contains no gluten and is highly sustainable.

“Super grain” is the term that is most often used now days to refer to ragi, a finger millet. When making the switch to wheat, including ragi is one of the many alternatives to enhance one’s nurse. Whole ragi flour or ragi ki rotti can be utilized as a substitute having the possibility to provide health benefits to the body. Diabetes, heart problems and nutrient imbalance are all health problems that can be easily and effectively managed. In this blog, we will explore its many benefits and reasons why finger millet is essential in a diet. We will also provide a recipe made with ragi that is quick, tasty, and easy to prepare.

What is (Ragi) Finger Millet?

Finger millet (Eleusine coracana) is mainly produced in regions with low rainfall and dry conditions. The name refers to the finger-like heads of the seed which are quite small. This hardy grain is very nutritious and close to the bottom of the trophic system (water). It’s a staple in India, Ethiopia and Uganda where it’s cooked into porridge, flatbreads, and even alcoholic beverages.

Finger millet is distinct from the more commonly known sorghum, pearl millet, and foxtail millet due to its greater nutritional value and diverse culinary applications. Grains such as millet differ from refined grains in that they retain the bran and germ and thus are whole grains rich in fiber, vitamins, and minerals.

6 Health Benefits of Finger Millet (Ragi)

Finger millet is more than just a grain—it’s a nutritional treasure trove. Here are some key benefits that make it a must-have in your diet:

1. Rich in Nutrients: Finger millet is loaded with calcium, iron, and magnesium. It contains more calcium than any other cereal grain, making it excellent for bone health, especially for children and older adults.
2. High in Dietary Fibre: The high fibre content aids digestion, promotes gut health, and helps regulate blood sugar levels, making it ideal for those with diabetes or digestive issues.
3. Gluten-Free and Heart-Healthy: As a gluten-free grain, finger millet is perfect for those with celiac disease or gluten sensitivity. Its low glycemic index and heart-healthy nutrients like magnesium support cardiovascular health.
4. Antioxidant Powerhouse: Finger millet is rich in polyphenols and antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases like cancer and heart disease.
5. Supports Weight Management: The fibre and complex carbohydrates in finger millet keep you full longer, helping with weight control by reducing unnecessary snacking.
6. Sustainable and Eco-Friendly: Finger millet requires less water and fewer pesticides than many other crops, making it an environmentally friendly choice for conscious consumers.

Why Choose Millets?

Millets, including finger millet, are often called “super grains” for their ability to grow in challenging conditions while delivering exceptional nutrition. They’re naturally gluten-free, easy to digest, and versatile enough to fit into sweet or savoury dishes. Incorporating millets into your diet is a great way to diversify your meals while reaping health and environmental benefits.

Finger Millet Recipe: Ragi Porridge

Ready to try finger millet in your kitchen? Here’s a simple, nutritious, and delicious recipe for Ragi Porridge, perfect for breakfast or a healthy snack.

Ingredients:

• 1/2 cup finger millet (ragi) flour
• 2 cups water or milk (or a mix of both)
• 1-2 tablespoons jaggery or honey (adjust to taste)
• 1/4 teaspoon cardamom powder (optional, for flavor)
• A pinch of salt
• Chopped nuts (almonds, cashews) or dried fruits (optional, for garnish)

Instructions:

1. Prepare the Ragi Slurry: In a small bowl, mix the ragi flour with 1/2 cup of water to form a smooth paste. This prevents lumps during cooking.
2. Heat the Liquid: In a saucepan, bring 1.5 cups of water or milk to a gentle boil.
3. Cook the Porridge: Gradually add the ragi slurry to the boiling liquid, stirring continuously to avoid lumps. Reduce the heat to low and cook for 5-7 minutes, stirring occasionally, until the mixture thickens.
4. Sweeten and Flavour: Add jaggery or honey and a pinch of salt. Stir in cardamom powder for a warm, aromatic touch.
5. Serve: Pour the porridge into bowls, garnish with nuts or dried fruits, and serve warm.

Tips:

• For a savory version, skip the sweetener and add spices like cumin or a dollop of yogurt.
• Adjust the consistency by adding more liquid for a thinner porridge or less for a thicker one.

How to Incorporate Ragi into Your Diet

Finger millet is incredibly versatile. Here are a few ideas to inspire you:

• Baking: Use ragi flour in pancakes, muffins, or cookies for a nutty flavor and nutritional boost.
• Flatbreads: Make traditional ragi roti or dosa for a wholesome meal. Always use some pure desi ghee while consuming ragi ki roti. This way it is more beneficial for your body.
• Beverages: Blend ragi into smoothies or make a refreshing ragi malt drink.
• Soups and Stews: Add cooked finger millet to soups for added texture and nutrition.

Final Thoughts

Finger millet is a super grain that deserves a spot in every kitchen. Its health benefits, from supporting bone health to aiding digestion, make it a fantastic choice for anyone looking to eat healthier. Plus, its versatility means you can enjoy it in countless ways, from hearty porridges to crispy flatbreads. Try the ragi porridge recipe above, and explore the world of millets to discover a sustainable, nutritious, and delicious addition to your diet! If you want to learn the art of culinary, you can join short or long term cooking programs that will equip you with right lifelong skills.

Ready to make finger millet a part of your meals? Share your favorite ragi recipes or watch out our NFCI YouTube Channel!