India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens. Leafy Indian greens are a quick source of fibre and chlorophyll that can transform UR health.
Interestingly, chlorophyll’s molecular structure is similar to haemoglobin in the blood. Leafy greens are a great addition to UR diet and offer countless health benefits.
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Moringa Greens (Saijan Patta)
Moringa Greens (Saijan Patta)
Healthy recipes with local ingredients
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Heat oil in a pan, add the cumin seeds and allow it to crackle. Add the chopped spinach and sauté it on a high flame until it becomes soft and most of the water is evaporated. Set the pan aside and let the spinach cool down. In a bowl, whisk yoghurt, cumin powder, red chilli powder, black pepper and salt. Now fold in the cooled spinach into the yoghurt. Refrigerate for 2 hours or serve as it is with hot parathas. Refrigerate for 2 hours or serve as it is with hot parathas. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties, and are important for healthy eyesight, preventing macular degeneration and cataract. Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
Make The Most Of Intermittent Fasting
Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are either influenced by our religions or personal gains like losing weight. While fasting has always been around, it has now gained more momentum. Fasting has become more of a necessity and a way of life for millenials, because intermittent fasting fits the bill perfectly for losing weight. Let’s take the festivals or spiritual months we celebrate in India. Well, intermittent fasting is no different. During Shivratri, Ramzan, Karvachauth or Lent many of us fast, as a token of UR spiritual devotion or to give back in some form of way. What Is Intermittent Fasting? Intermittent fasting is basically an eating pattern/style which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally among millennials, as they are always on-the-go. This style of fasting is less of a diet plan and more of a lifestyle choice for many. Following an intermittent diet can help you reap incredible health benefits, and lose weight simultaneously! Many research-based studies prove that it can help with weight loss, improve your metabolic health and help you live a wholesome life if you do it right. Intermittent Fasting & The Binge Eating Connect Yes, it is possible to overeat when you aren’t used to fasting for long hours or when UR unaware of how to do it correctly. This is another reason for you to consult our nutritionist. Peer pressure can also be one of the reasons why you or someone you know might want immediate results. But, it is extremely important to consult a nutritionist before changing UR diet. This type of fasting can be tough to adapt to if you have diabetes, thyroid or had an eating disorder in the past. Variations of Intermittent Fasting Circadian rhythm - This fast starts at sunset and lasts till morning. 16:8 - A 16 hour fast with an 8 hour feeding window. 18:6 - An 18 hour fast with a 6 hour feeding window. 20: 4 Intermittent - A 20 hour fast with a 4 hour feeding window. 36 hour fast - A single 36 hour fast, otherwise known as ‘Monk Fast’. Custom Fast - Create UR own fast up to 7 days long with the help of our nutritionists. Before starting any variation of intermittent fasting above, we suggest you consult our nutritionist to find out the most ideal diet plan for you. Pros Of Intermittent Fasting ● Helps with weight loss by improving UR metabolic rate ● Promotes cellular repair processes ● Increases longevity and slows down early ageing ● Enhances memory and brain function ● Makes UR body cells more resilient Restrictions for Intermittent Fasting Sometimes adapting to a new dietary pattern could be challenging for someone who eats every few hours (e.g., snacks in between meals), which is perfectly normal if you control UR food portions, smartly. Not eating for long hours or semi-starvation can make you vulnerable to health risks or cause you to overeat when you break-your-fast. Who Should Avoid Intermittent Fasting ● Individuals with diabetes and thyroid ● People with eating disorders such as; anorexia or bulimia nervosa ● Anyone who is on medications who requires food intake should avoid intermittent fasting as per their doctor's advice ● During active growth stage in adolescents ● Pregnant women and breastfeeding women ● Post-surgery patients ● Individuals with a Body Mass Index of less than 18.5%
Healthy Morning Smoothie
Serves: 4 Approx cost: 200 Ease: 4 Cooking time: 5 Nutritive Value Energy: 79.1 Carbs: 14.4 Protein: 3.7 Fat:1.1 Fibre: 4.7 Ingredients Frozen kale: 250 gms Frozen Spinach: 250 gms Frozen pineapple: 250 gms Lemon: 1 Ginger: 1 small piece Coconut water: 1 ½ Coconut yogurt: 1 cup for flavour (optional) Preparation Step 1: Add all the ingredients in a blender and blist them together Step 2: Serve in a tall glass and enjoy! Health Benefits Rich in antioxidants: Kale is filled with flavonoids like quercetin, kaempferol and is abundant in antioxidants. All these elements are known to keep UR heart safe from damage against bad cholesterol. They also are useful in keeping your blood pressure in check, possess antiseptic properties and fight cancer cell growth in the body. Acts as a superfood: Spinach is rich in vitamins A, K, magnesium, calcium, iron and folic acid. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions. Anti inflammatory: the tropical fruit pineapple contains bromelain this helps in reducing inflammation in rheumatoid arthritis.
Mustard Leaves Salad
In a pan add olive oil and saute onion and garlic. Add the broth and mustard leaves and wait until the leaves are wilted. Add sesame oil, salt and pepper. Toss the salad well and serve. Have this salad as an evening snack or as a side dish.
Rinse the raw mangoes and wash them in water to remove any sticky residue. Aam Panna Ease: 5 Approximate cost: INR 105 Serving size: 8 Cooking time: 20 minutes Nutritive value Energy: 186 Kcal Carbs: 45.8 g Protein: 1.4 Fat: 0 Fibre: 4.2 g Ingredients Raw mangoes- 400 grams Water - 2 cups Jaggery powder - ½ cup Cardamom powder - 1 tsp Roasted cumin powder - 1 tsp Black pepper powder - ¼ tsp Black salt - 2 tsp Preparation Step 1: Rinse the raw mangoes and wash them in water to remove any sticky residue. Step 2: Boil the mangoes till they become soft inside and the skin gets discoloured. Take them off the heat and let the mangoes cool down. Step 3:When the mangoes have cooled down, remove the skin and squeeze the pulp out of the mangoes. Step 4: Strain the liquid to remove any chunks. Mix all the ingredients together, blend and add two cups of water. Put some crushed ice or ice cubes in a glass, pour the aam panna and serve.
Anapakaya Perugu Pachadi
Wash, peel and chop the bottle gourd into small pieces. Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases
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Methi Roti Ease: 6 Approximate cost: INR 50 Serving size: 5 Cooking time: 30 minutes Nutritive value Energy: 389.2Kcal Carbs: 66.5g Protein: 14.3g Fat: 5g Fibre: 14.8g Ingredients Methi leaves: 50g Whole wheat flour: 100g Green chillies: 2 Finely chopped ginger: 1-inch piece Jeera (Cumin): 1tsp Ghee (Clarified butter): 2tsp Ajwain: 1tsp A pinch of turmeric Salt as per taste Onions: 15g Chilli powder: 2tsp Coriander: 15g Oil: 1tsp Water as needed Preparation Step 1: Add all the ingredients into a bowl except oil. Knead the ingredients into a dough by adding a little water. Step 2: Portion the dough according to the size you want your rotis to be. If you are making a regular size roti, you will get five portions from the dough. Step 3: Roll out the dough. The thinner the roti is the more shelf life it has. Step 4: In a pan, add very little oil and cook the methi rotis until they turn golden brown. Serve hot with mango pickle or curd. Fenugreek leaves also known as Methi ke Patte in Hindi, have a distinct flavour. Apart from their flavour, they are also known for their nutritional value. Fenugreek leaves are rich in Vitamin K, A, C and calcium. It also contains B-complex vitamins such as folate, riboflavin and Pyridoxine. Here are a few perks of eating methi. Low in calories Did you know that one cup of methi has only 13 calories? This means it an ideal choice for ones who are calorie and health conscious. Methi keeps you satiated for a longer time, which cuts unnecessary snacks and calorie intake out of the picture. Rich in antioxidants Fenugreek leaves are enriched with beta carotene and vitamin C which are key for building UR immunity, especially during COVID-19. You can pair methi with carrots in a sabji or add it in a veg curry to get the best of nutrition. Stimulates breast milk production This remedy is used in Ayurveda since centuries. Fenugreek is rich in diosgenin - which stimulates milk production in lactating women. Seeds and leaves can be used for milk production Rich in Iron Folate found in Fenugreek leaves is great for boosting our red blood cell and white blood cell count. It is said that 1 cup of chopped Fenugreek leaves gives about 7.57 per cent of required daily intake of iron. This is great for adolescent girls and mothers for blood formation. Fenugreek leaves are a great way to boost UR iron intake.
Homemade Vegan Dog Treats
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
A Sneak Peek Into An Athlete’s Diet
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even when UR, not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It's also the source of all nutrients that determine UR overall health and well-being for years to come. In the fitness world, what you eat has an immediate and direct impact on UR success and day-to-day-training, making it a top priority for athletes. But eating for performance is not as drastically different from eating for health as one might assume. Well, here's a sneak peek into what many athletes eat Get UR Energy Needs On Point Energy intake sets the "budget" from which an athlete must meet their daily needs for carbohydrate, protein, fat and other range of foods that provide vitamins, minerals and other health-promoting dietary factors. This is pretty close to what healthy eating looks like. An Athlete's Energy Requirements An athlete’s energy requirements are made up of several components: Baseline metabolic needs like the energy required to support cellular maintenance, temperature regulation, immunity, growth and physical activity. Daily diet must aim at providing adequate power to meet the needs of all functions. Physical activity – or in case of an athlete, the intensity, duration and frequency of training sessions and competition – play a substantial role in determining UR daily energy requirements. An important new concept for an athlete is energy availability. The energy that is available to the body after the energy cost of physical activity has been deducted from the daily energy intake from carbs, protein and fat. Energy availability is, therefore, the amount of energy that can be expended to look after UR body's physiological needs. Energy availability = Energy intake – Energy needed for training How much of carbs do they need? Carbs are the body's quickest and most accessible source of fuel - making it the most preferred source for most bodily functions and various exercises. Carbs are especially important for high endurance training. They are also what UR body uses when it's fight or flight mode kicks in! An athlete's carbohydrate needs are tied to muscle fuel costs of their training. The training load changes from day-to-day according to the micro-cycles and macrocycles in the training calendar. Rather than a static dietary intake, athletes should focus on their varied carbohydrate intake as per the rise and fall in their muscle fuel needs. A great way to assist carbohydrate intake is by tracking muscle fuel needs by including additional carbohydrates in meals or snacks before and after a workout. This means when training needs increase, so does carbohydrate intake. Consuming carbohydrate intake during lengthy sessions will also add to the day's carbohydrate target as well as specifically provide fuel for the workout. Targets for carbohydrate should be given in grams in sync with the athlete's size (Body mass) rather than a percentage of the total energy intake. When rapid refuelling is needed after a session, target a carbohydrate intake of about 1 g per kg of body mass per hour. Training Load & Carbohydrate Intake Targets (gram per kg of the athlete's body mass) Light/low intensity or skill-based activities - 3 - 5 g/kg Moderate exercise program- 5 - 7 g/kg/d (i.e. 1 hour per day) High endurance program- 1 - 3 hours 6-10 g/kg/d per day of mod-high-intensity exercise) Very high extreme program - 8 - 12 g/kg/d least 4-5 hours per day of mod-high intensity exercise This indicates that different amounts of carbohydrate may be adequate for various training loads. Therefore two athletes could eat the same amount of carbohydrates. Still, according to their training needs, one could achieve high carbohydrate availability while the availability of carbohydrates in another athlete is low. When you aren't able to meet these carbohydrate targets during the early hours of recovery, the presence of protein in UR recovery snacks is likely to promote higher rates of glycogen storage than carbohydrate itself. This is useful since post-workout protein intake addresses other goals of recovery eating. Nutrient-rich Carbohydrate & Protein Combos (contains 50 - 75 g carbohydrates and 15-20 g protein) For vegetarians Whole wheat bread with thick spread peanut butter + 1 - 2 cups low-fat milk 300g (large) baked potato + low fat cottage cheese filling + 1 - 2 cups low fat milk 1 cup baked beans on 2 slices of toast or a baked potato For non-vegetarians 500-750 ml fruit smoothie or liquid meal supplement Thick bread sandwich with meat and salad filling 2 cups stir-fry with rice or noodles and meat Dietary protein also plays a vital role in response to exercise. The amino acids are the building blocks of protein needed for generating new tissue, muscle and repair of any damaged tissue. They're also the building blocks for hormones and enzymes that regulate metabolism, support our immune system and other body functions. Protein intake targets for both strength and endurance athletes have been set at about 1.2-1.6 g/kg body mass per day. Did you know that most dietary surveys show that most athletes easily meet these goals, even without the intake of expensive supplements? Athletes who are at most at risk of failing to meet the se targets are those who restrict their energy intake and food variety. Since strength training is very different from endurance training, the protein requirements can vary. Best Way To Promote Optimum Protein Synthesis During Recovery & Adaptation From Each Workout Eating high-quality protein after exercise is part of the process of promoting muscle protein synthesis. High-quality protein, particularly from animal sources (e.g. dairy, meats, eggs, etc.) is especially valuable. The amount of protein required to maximise this response to exercise is quite modest – about 20-25 g. Higher amounts of protein than this are burned as fuel. Whey protein is used for a post-workout protein boost since it’s quickly digested and helps in post-workout recovery. It's easier to carry and prepare around the exercise session as a liquid meal supplement. Since the muscle is stimulated to increase its synthetic protein rates for up to 24 hours after a workout, It is better to spread protein over the meals and snacks consumed over the day. Protein-rich foods: 10 g protein For non-vegetarians 2 small eggs, 300 ml cow's milk, 20 g skim milk powder, 30 g cheese, 200 g yoghurt, 35-50 g meat, fish or chicken, 4 slices bread – 90 g breakfast cereal For vegetarians 400 ml soy milk – 60 g nuts or seeds,120 g tofu or soy meat,150 g legumes or lentils, 200 g baked beans, 150 ml fruit smoothie or any liquid meal supplement. Water & salt needs Water and salts are needed for athletes to replace fluid loss. It is not necessary to drink during exercise that lasts less than about 40 minutes, but some athletes feel better after rinsing their mouth with drinks, and this should do no harm. The athlete should practice drinking 15 minutes before exercise and decide how much is initially filling but comfortable once exercise begins (300-800 ml). Did you know that water is also continually lost in the breath and through the skin even though these losses may not be apparent? Small losses of water do not affect in the beginning, but if neglected, severe dehydration can compromise UR performance and health. A more targeted option is to develop a fluid plan to fit the sport, the individual and other nutritional needs. As a starting point, the athlete should try to drink at a rate that replaces enough of their sweat losses. The overall fluid deficit for a training session or competition is kept at no more than about 2 per cent loss of body mass (i.e. 1.0 kg for 50 kg person, 1.5 kg for a 75 kg person). When the fluid intake is excessive, it leads to a severe problem called hyponatraemia (dilution of blood sodium concentrations), which is often seen in recreational exercisers at low intensities but drink large volumes of fluid. Exercises lasting more than 1 hour and which elicits fatigue, athletes are advised to consume a source of carbohydrate along with water. The use of sports drinks with a carbohydrate content of about 4 - 8% (4 - 8 g/100 ml) allows carbohydrate and fluid intake to be met simultaneously. These carbohydrates can come from sugars like; sucrose, fructose, glucose, maltodextrins or other fast digestible carbohydrates. When carbohydrates are consumed during exercise or training, it is best consumed in a pattern of frequent and continued intake. This provides a constant stimulation of the brain and central nervous system, or a continuous source of additional fuel for the muscle when needed. Sodium should be included in all fluids consumed during exercise lasting longer than 1 - 2 hours. Rehydration after exercise Refuelling of water and the salts lost in UR sweat is an essential part of the recovery process too. Sweat and urine losses will continue to occur, during recovery; the athlete will need to drink about 1.2 - 1.5 litres of fluid for each kg of weight lost during training or during a competition to compensate and fully restore fluid losses. Vitamins & minerals Most athletes can meet the recommended intake for vitamins and minerals by eating everyday foods, like vegetables, fruits, whole grains, lean dairy and meat. For those who might be at risk for the suboptimal intake of these micronutrients, includes athletes who restrict their energy intake, go over long periods to meet their weight loss goals. Athletes who restrict food variety and foods with poor nutrient-density. The best way to improve and fix this situation is to seek advice from a sports nutrition expert.
Ragi Malt With Buttermilk
Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.