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  Healthy Eating -Calcium Rich Recipes
   
 

Healthy Eating -Calcium Rich -Ragi

 

EAT HEALTHTY (CALCIUM RICH RAGI)
In Indian diet we have various food items which we are forgetting in the rat race of fast foods we are taking only High Glycaemic Index Carbohydrates which are bad for our health. Main culprits is our maida or white flour.
If we use whole grains they give us lots of fibre and low calories and Low Glycaemic Index.
Ragi is one of these grains which can be used in delicious recipes.
RAGI
One of these grains is Ragi and today we would talk about its advantages and some of its recipes.

Fig :Ragi Grains

This is how Ragi grains look like also called Punjja pullu,Mandika, and Finger millet. Botanical name is Elucine coracana - Graminae

 

Nutrient composition of Ragi or Finger millet and other cereals (per 100 g edible portion; 12 percent moisture)


Food

Proteina (g)

Fat (g)

Ash (g)

Crude fibre (g)

Carbohydrate (g)

Energy (kcal)

Ca (mg)

Fe (mg)

Thiamin (mg)

Riboflavin (mg)

Niacin (mg)

Rice (brown)

7.9

2.7

1.3

1.0

76.0

362

33

1.8

0.41

0.04

4.3

Wheat

11.6

2.0

1.6

2.0

71.0

348

30

3.5

0.41

0.10

5.1

Maize

9.2

4.6

1.2

2.8

73.0

358

26

2.7

0.38

0.20

3.6

Sorghum

10.4

3.1

1.6

2.0

70.7

329

25

5.4

0.38

0.15

4.3

Ragi Finger millet

7.7

1.5

2.6

3.6

72.6

336

350

3.9

0.42

0.19

1.1

 

 

 

 

 

 

 

 

 

 

 

 

 

As we can see from this chart that as compred to other grains Ragi has more calcium , less fat more fibre,almost same proteins and same energy and good iron as compared to grains rice wheat ,maize and sorghum.
We can eat Ragi in a variety of ways and get the benefits and taste also.
We can eat it like chappatis, idli, porridge .
 If you know any other way  please send us feed back on this web site.
Hi ,just learn how you can make porridge of ragi.
Porridge of Ragi

 Ingredients:

  1. Millet flour                    - 1 cup
  2. Water                         - 3 cups
  3. Grated coconut             - ½ cup
  4. Palm jaggery/Raw sugar  - 25 gm 
  5. Milk                             - 1 cup
  6. Mixed dry fruits             - 1 tablespoon

Preparation:
Mix cold milk, water and millet flour well and boil it with constant stirring to prevent formation of lumps. After cooking well (5 minutes) add grated coconuts, mixed dry fruits and serve for breakfast.
Rather than taking Ragi atta or flour ,If you soak ragi grain overnight and grind  it in a mixer or blender is best, especially for diabetics. This is an excellent food for diabetics, full of fiber and nutrients. The tired feeling in diabetics and any other sick person is alleviated by eating wholegrain ragi.For Diabetics even jiggery or raw sugar can be minimized.
Preparation Time: 10 minutes.

But most important is Ragi is good for women to give them a good source of calcium. Ragi given to children will give them bone strength because of  higher nutrient content and calcium content.
Ragi can be used in making idlis along with rice and urad dal and you can make rotis of ragi also.

RAGI ROTI

FIG.RAGI ROTI
INGREDIENTS:
Ragi flour
• 4 Onions, finely chopped
• 1 Bunch coriander
• 1 Cup grated coconut
• Finely chopped green chilies
• Finely chopped curry leaves
• Salt to taste
• Little sugar


How to make Ragi Roti:

Combine onions, coconut, curry leaves, coriander leaves, green chilies and salt with little water.

Add ragi flour and some more water.

Mix well and knead to make dough. Set the dough aside for some time.

Apply little oil on a griddle.

Roll out chapattis from small portions of the dough.

Smear with oil and bake the roti at low heat till well done.

Serve the ragi roti with pudina chutney or vegetable curry.

Compiled by Mrs Kiran


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