Ragi Recipes for the diabetic
Some easy recipes with Ragi
Ragi saw as a millet that is extremely diabetic friendly. Diabetic patients can trust ragi for restraining the glucose levels in their bloodstream. The high amount of dietary fiber slows down the breakdown and digestion of ragi which helps with the management of blood sugar. Diets that include Ragi for diabetic patients have seen that their sugar levels are kept under check due to the lower glycemic response is shown by the body. It is best to include ragi in your breakfast to make the most out of its blood-sugar controlling benefits.
10 easy recipes to bring Ragi back into the dining table
Ragi Malt: Simple and easy to cook, digest and a great morning breakfast.
Ingredients: Soaked ragi in water (until germinated), salt to taste.
o Mix 6-8 teaspoon of Ragi malted flour in lukewarm water to make into a paste
o Add salt to taste
o Cook for about 2-3 minutes in low flame and serve
Ragi Dosa: A simple and tasty recipe for a healthy breakfast.
Ingredients: Soaked Ragi in water (until germinated), salt to taste.
o Grind germinated Ragi seeds by adding lukewarm water and make it into a paste.
o Spread this mixed paste on a tawa (non-stick) uniformly as a pancake.
o Flip it and cook in the moderate flame until it turns dark brown.
Ragi Roti: Just like wheat flour roti, ragi flour can also be used to make roti.
Ingredients: 2 cups ragi flour, ½ teaspoon cumin, small chopped onion, 2 sprigs of coriander leaves, 1 green chili and salt to taste.
o Mix flour, chopped onions, and chili, cumin and salt with water.
o Make it as soft dough and spread that as thin roti.
o Cook the dough on a tawa on a moderate flame until it turns dark brown.
o Flip it and cook the other side too.
Ragi Halwa: A tasty and easy to make after meal dessert.
Ingredients: 1 cup ragi flour, 2-3 tablespoons ghee, 2 cups hot milk, ½ cup sugar, ½ teaspoon cardamom powder and 5-6 almond & Pista for garnish.
o Heat ghee in a pan and add ragi flour to it.
o Cook on moderate heat until it bubbles, then adds ½ cup sugar. Stir well
o Add 2 cups of hot milk to the above.
o Continue stirring, until it gets thick. Add cardamom powder and mix.
o While cooling, garnish with chopped almonds & pasta. Serve at room temperature.
Ragi Cookies: Delicious and healthy cookies as an evening snack.
Ingredients: 4-6 cups ragi flour and wheat flour, 1 cup butter, 1cup sugar, 1 tablespoon yogurt, ½ teaspoon baking powder, 2 teaspoons ground cardamom.
o Mix flour and spread on a pan, roast it in pre-heated oven for 10min
o Mix butter and sugar into a soft cream.
o Dissolve baking powder in yogurt and add spices to it.
o Once cooled mix all the above to make the dough.
o Divide into small balls and flatten it while giving across mark across.
o Bake for 15 min at 180°C, cool before serving.
Ragi Idlis: Look-alike typical south Indian rice flour idli, ragi flour is used
Ingredients: Ragi flour 4 cups and salt to taste.
o Mix ragi flour with warm water and make a thick paste.
o Grease the mold, and lay the paste into the molds.
o Cook for about 10-15 minutes in a steam cooker.
Ragi Mudde: Ragi Mudde is a staple snack in some parts of Karnataka and Andhra Pradesh. It is one of the delicious millet flour recipes that is usually served with leafy greens or dal. This recipe requires just two basic ingredients – ragi flour and salt and the end product is simply amazing. It does not make use of oil or spices which make it one of the healthiest ragi recipes for weight loss.
o 1/2 cup ragi flour
o 1 cup water
o Salt as needed
- Take a pot and add the water to it followed by salt and 1 tbsp of ragi flour and mix well to remove the lumps. Cook the mixture on medium flame. Add the flour once the mixture begins to boil.
- Take off the pot from the stove and stir it continually to prevent the formation of lumps. Bring the flour together to the center of the pot; it will help to trap the steam into the flour.
- Now, put the pan back on the stove, cover and cook on low heat for 3 minutes without burning.
- · Remove it from flame and let it cool down. When it cools down completely, moisten your palms with water and roll the dough into balls and serve with sambar or your favorite gravy.
Ragi upma is one of the nutrient-rich ragi-flour recipes that can be served for breakfast or as a snack. It is loaded with fiber and iron which makes it exceptionally filling. The addition of assorted vegetables such as carrots and onions makes it healthier and adds a nice texture to the upma.
o 1 cup ragi flour
o 1/2 cup Rava/semolina
o 2 tsp oil
o 1 tsp mustard seeds
o A pinch of asafetida
o 2-3 curry leaves
o 2.5 tsp finely chopped green chilies
o 1/4 cup finely chopped onions
o 1/2 cup finely chopped carrots
o Salt to taste
o 1/4 cup finely chopped coriander leaves
- Dry roast the ragi flour and semolina in a non-stick pan for 4 to 5 minutes or till the color turns light brown and keep it aside.
- Heat oil in the pan and add the mustard seeds to it. When it crackles, add the asafoetida, curry leaves, green chilies, and onions and sauté on medium flame for 1 minute.
- Next, add the carrots and sauté for 1 minute. Add the ragi-semolina mixture and salt and sauté on medium heat for 2 minutes.
- Now add 4 cups of hot water and cook on low flame for another 3 minutes or till the water evaporates. Continue to stir the mixture continuously. Add the coriander from the top, mix well and keep aside for 2 to 3 minutes before serving.
Crispy Ragi Vada
Crispy ragi vada is a tasty and savory snack with a number of health benefits. This is one of the healthiest finger millet recipes that can be enjoyed even by diabetic people. Although it is a deep-fried snack, it does not absorb oil like other Vedas which make it exceptionally low in calories and fat.
o 1.5 cups ragi flour
o 1/2 kg baby onions
o 1/2 cup curry leaves
o 2-3 slit green chilies
o Salt to taste
o 1 big onion, finely chopped
o Oil for frying
- Mix the baby onions, curry leaves, and green chilies together in a blender to form a smooth paste.
- In a deep bowl combine the onions paste, ragi flour, chopped onions and salt and knead to form a soft dough.
- Divide the dough into 10 equal portions. Heat oil in a deep-frying pan, fry each of the Vadas until it turns golden brown in color.
- · Serve the vadas with tomato sauce.
Ragi stew is a simple and light vegetable stew prepared using ragi flour, tomatoes, green peas, carrots, and onions. It is one of the wholesome and filling ragi recipes for weight loss that can be served alone or paired with brown rice or whole wheat bread.
o 3/4 cup ragi flour
o 1/4 cup chopped onions
o 1/4 cup chopped tomatoes
o 1/4 cup green peas
o 1/4 cup chopped carrots
o 7 garlic cloves, chopped
o 1/4 cup chopped coriander
o 7 cups water
o 2 cups milk
o Salt to taste
o Red chili powder to taste
o 1 tsp sugar
o 1 tbsp Olive oil
o 2 tsp cumin seeds
o 2 small bay leaves
- Heat 7 cups of water in a deep pan and add garlic, onions, and coriander to and bring the water to a boil and then simmer for 10 minutes.
- Add the green peas, carrots, tomatoes, sugar, chili powder and salt and simmer for another 10 minutes. Heat olive oil in a pan and add cumin seeds and bay leaves, when the cumin starts to crackle add the tempering to the stew.
- · Add milk and ragi flour to plain water and add it to the stew mixture. Simmer for another 10 minutes or till the desired consistency is attained. Serve hot with brown rice.
11. Ragi Pancakes
Give a wholesome and healthy touch to regular pancakes by substituting all-purpose flour with ragi flour. The combination of mashed potatoes and ragi flour creates a filling combination loaded with vitamins, minerals, and dietary fiber. These pancakes can be served for breakfast or as an evening snack.
o 1/2 cup ragi flour
o 1/2 cup whole wheat flour
o 1 large banana, mashed
o 1 teaspoon baking powder
o A pinch of salt
o 1 large egg, whisked
o Oil for cooking
- Add all the ingredients in a large mixing bowl and mix thoroughly to attain a pouring consistency.
- Heat a skillet on medium flame and grease with little oil. Pour a ladle full of the batter on the skillet and allow it to cook on medium heat for 1 minute.
- Now, flip the pancake and allow it to cook for another 30 seconds. Serve hot with butter or maple syrup.
- You can add some chopped nuts or sliced bananas from top to garnish the pancakes.
Benefits of Ragi
Ragi, kezhvaragu, nachani or finger millet (Eleusine coracana L.) has been a popular part of the Indian diet till about 40 years ago especially in the south. Whether eaten as ragi moddu, puttu, dosa, pakodas or rotis, Indians enjoyed the natural goodness of ragi and had incorporated it into their breakfast menu. But with the advent of western influence in our breakfast pattern, we have eschewed this wonder millet for processed and less healthy options.
We should consciously try and bring back this wonder millet back into our menus, to help us live healthy, longer and better! Here are the seven reasons that should convince you to put ragi back on your dining table -
Reason #1 Ragi has high protein content
Ragi’s protein is quite unique. The main protein fraction is eleusinin which is easily absorbed by the body. This high protein content makes finger millet a very important factor in preventing malnutrition, and an appropriate protein option for vegeterians.
Reason #2 Ragi is a rich source of minerals
Ragi is also a very rich source of minerals, specifically calcium, phosphorus, potassium, and iron. Thus Ragi is a healthier option for people who might be at risk of osteoporosis or low hemoglobin levels. A study “The Lost Crops of Africa,” published by the United States National Academies sees ragi as a potential “super cereal”, mentioning that this is one of the most nutritious crops. Strapping physiques of the Sudanese are attributed to eating one meal a day consisting of ragi.
Reason #3 Ragi controls diabetes
The rapid rise of diabetes in India has let us seriously re-evaluate our dietary options. Ragi’s seed coat is extemely rich in fiber and phytochemicals needed to combat diabetes. Initial studies have also shown that finger millet controls blood glucose levels, and has also shown promise in accelerating wound healing among diabetics.
Reason #4 Ragi has disease fighting properties
Ragi has shown that potential of fighting against many diseases causing bacteria and has shown ragi consumption helps with the management of food poisoning, typhoid-like fever, and some skin and soft tissue infections such as abscesses, furuncles, and cellulitis.
Reason #5 Ragi has anti-cancer potential
Ragi is rich in antioxidants, preventing excessive oxidation that could otherwise cause cancer and aging because of cell damage. In general, it has been shown that people on millet-based diets have lower incidences of esophageal cancer than those on wheat or maize-diets.
Reason #6 Ragi keeps you young
Ragi helps reduce wrinkles by ensuring that collagen that provides elasticity to the tissues in the face do not stiffen. So instead of plastic surgery, consuming ragi may be the answer to youthful looking skin that aging women were looking for!
Reason #7 Ragi helps prevent cardio related diseases
Ragi has properties that reduce bad cholestrol. Bad cholestrol is one of the reasons for heart-related diseases. By keeping this in check, ragi helps prevention of cardiovascular diseases.
Apart from all the above, ragi is easy to grow and is admirably suited to Indian climatic conditions, making it doubly significant.
Lets now search for those mouthwatering recipes for ragi laddus, cookies and pagodas! It's time to become healthy, young and fit again!
Arthritis in another way it’s called as Joint Inflammation. The Inflammation of one or more joints, causing pain and stiffness that can worsen with age. This disease mainly causes problems in joints area of the human body. Different types of arthritis exist, each with different causes including wear and tear, infections, and underlying diseases. Symptoms include pain, swelling, reduced range of motion and stiffness. Medications, physical therapy or sometimes surgery helps reduce symptoms and improve the quality of life. The below pictorial representation show you the, how it has been affected in different ages overcome in life. This research has been proven by medical field from over the years.A few symptoms that people may experience are as follows -
- Pain areas: in the ankle, back, fingers, hands, heel, joints, lower back, muscles, neck or wrist.
- Pain types: can be arthritic, sharp or intermittent pain that can occur while sitting or stiffness, swelling, swelling and tenderness of joints.
- Muscular: muscle weakness or decreased range of motion.
- Also, common: limping, physical deformity or redness.
The main stages where we can indicate Arthritis:
- Rheumatoid arthritis: It is an autoimmune disorder that causes chronic inflammation of joints. Rheumatoid arthritis (RA) tends to begin slowly with minor symptoms that come and go, usually on both sides of the body, and progress over a period of weeks or months. Symptoms of this chronic disease vary from person to person and can change from day to day. Bouts of disease activity are called "Flare-Ups", and inactive periods are called "Remission".
- Fatigue: You may feel unusually fatigued well before any other symptoms become obvious. Fatigue can precede the onset of other symptoms by weeks or months. It may come and go from week to week or day to day. Fatigue is sometimes accompanied by a general feeling of ill health or even depression.
- Morning stiffness: Morning stiffness is often an early sign of arthritis. Stiffness that lasts for a few minutes is usually a symptom of a degenerative form of arthritis. Stiffness that lasts for several hours is generally a symptom of inflammatory arthritis and is typical of RA. You may also feel stiffness after any period of prolonged inactivity like napping or sitting.
- Joint stiffness: Stiffness in one or more of the smaller joints is a common early sign of RA. This can occur at any time of day, whether you are active or not. Typically, stiffness begins in the joints of the hands. It usually comes on slowly, although it can come on suddenly and affect multiple joints over the course of one or two days.
- Joint pain: Joint stiffness is often followed by joint tenderness or pain during movement or while at rest. This also affects both sides of the body equally. In early RA, the most common sites for pain are the fingers and wrists. You may also experience pain in your knees, feet, ankles, or shoulders.
- Fever: When accompanied by other symptoms like joint pain and inflammation, a low-grade fever may be an early warning sign that you have RA. However, a fever higher than 100 degrees Fahrenheit (38 degrees Celsius) is more likely to be a sign of some other form of illness or an infection.
- The decrease in the range of motion: Inflammation in your joints can cause tendons and ligaments to become unstable or deformed. As the disease progresses, you may find yourself unable to bend or straighten some joints. Although your range of motion may also be affected by pain, it’s important to engage in regular, gentle exercise.
Exercise is the best medicine for Arthritis, but who feels like it most days? Try to do a little bit each day, and on a good day do more. For eg., making homemade bread feels good because the kneading helps your hands. The best part is tasting the great bread afterward!