Ragi Malt With Buttermilk
Dr. Lakshmi KPhD in Food Science & Nutrition
3 min read
Plain ragi flour/sprouted ragi flour: 2 tbsp
Water: 2 cups
Buttermilk: 1/2 cup
Salt as per taste
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.
Garnish with coriander leaves and serve.
Ragi might be small in size, but it’s a mighty millet that is good for UR heart and has anticancer properties. The best part about ragi is that it is suitable for all age groups due to its high iron and calcium content.
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. Great source of Iron.
Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and for individuals with low haemoglobin levels. In addition, this millet is also a good source of thiamine, which increases the production of red blood cells in UR body.
7. Ideal for lactating mothers.
Breastfeeding mothers, who add ragi in their daily diet, will have increased production of breast milk. Ragi enhances breast milk due to the presence of amino acid, calcium and iron, which are also beneficial for the child too.
Overall ragi malt with buttermilk is a delicious and refreshing drink for UR whole family to indulge in during the summer!