A Quick Guide to Finger Millet - Benefits, Nutritional Values, Recipes, and More

Ragi, another name for finger millet, is a staple in many cuisines across the world. This little grain has a lot of nutritional content and many health advantages. We cover all you need to know about finger millet in this brief guide, including its advantages and mouthwatering recipes you can make at home.

Finger Millet: What Is It?

An ancient grain, finger millet is mostly produced in Asia and Africa. Despite its unassuming name, Eleusine coracana, its scientific significance belies its complexity. Ragi is renowned for its hardiness; it flourishes in unforgiving environments where other crops could wither away. Its tiny, spherical seeds range in hue from pale pink to rich scarlet.

Advantages of Finger Millet for Health

Packed with Nutrients

Finger millet has a wealth of vital nutrients. It's a great source of dietary fiber, iron, and calcium. Because of this, it's a fantastic option for people who want to strengthen their bones, enhance their digestion, and generally improve their health.

Rich in Protein

Finger millet makes a great source of protein for vegans and vegetarians alike. It has amino acids, like methionine, that are frequently absent from other plant-based diets. For people who are avoiding animal products in particular, this makes it an essential component of a balanced diet.

Aids in Weight Control

Finger millet's high fiber content makes you feel fuller for longer, which lowers your total caloric consumption. Those who are attempting to control their weight may find this especially helpful. By including finger millet in your diet, you can avoid overindulging and reduce your cravings for food.

Regulates Blood Sugar Levels

Because finger millet has a low glycemic index, sugar is released into the bloodstream gradually. It is the perfect food for diabetics because it helps regulate blood sugar levels. Frequent finger millet ingestion helps improve blood sugar regulation.

Encourages Cardiovascular Health

Finger millet, which is abundant in vital minerals and antioxidants, lowers bad cholesterol and inhibits the buildup of plaque in arteries. This lowers the chance of cardiovascular illnesses and supports heart health. Consuming finger millet as part of your diet can help maintain heart health.

Value of Finger Millet Nutrients

Finger millet is a superfood in terms of nutrients. Here is a brief overview of the contents of 100 grams of finger millet:

• Calories: 336

• Protein: 7.3 grams

• Fiber: 3.6 grams

• Calcium: 344 mg

• Iron: 3.9 mg

• Carbohydrates: 72 grams

Finger millet is a great option for sustaining a balanced diet because of these elements.

Appetizing Recipes for Finger Millet

Ragi, or finger millet benefits are not new to India. Ayurveda speaks highly of the ragi or finger millet benefits as a source of several vital nutrients. These nutrients play various important roles in metabolism. Let’s see these 8 ragi nutritional benefits.

Finger Millet Porridge

Ingredients:

• 1 cup finger millet flour

• 4 cups water

• 1/2 cup milk (optional)

• Jaggery or honey to taste

• A pinch of salt

Method: 

1. Place finger millet flour and water in a pot and stir until the mixture is lump-free.

2. Cook, stirring constantly, over medium heat until thickened.

3. To achieve a creamier texture, add milk.

4. Use honey or jaggery to sweeten.

5. Garnish with fruits or nuts and serve hot.

Ragi Dosa

Ingredients:

• 1 cup finger millet flour

• 1/4 cup rice flour

• 1/4 cup semolina

• 1/2 cup yogurt

• Salt to taste

• Water as needed

• Chopped onions, green chilies, and coriander for filling

Method: 

1. Combine rice flour, semolina, finger millet flour, and salt in a bowl.

2. To create a batter, combine yogurt and water.

3. Give it a 15 to 20-minute break.

4. Pour a ladleful of batter into a heated pan and spread it thinly.

5. Add chopped onions, green chiles, and cilantro and cook until crispy.

6. Present warm alongside chutney.

Ragi Cookies

Ingredients:

• 1 cup finger millet flour

• 1/2 cup whole wheat flour

• 1/2 cup butter

• 1/2 cup jaggery powder

• 1/2 tsp baking powder

• A pinch of salt

• 1 tsp vanilla extract

Method:

• Set the oven's temperature to 350°F (180°C).

• Beat the butter and jaggery powder in a bowl until the mixture is light and fluffy.

• Gently stir in the vanilla extract.

• Add the whole wheat flour, baking powder, salt, and finger millet flour gradually. Stir to form a dough.

• Form the dough into little balls and give them a little flattening.

• Put the cookies in the oven for 12 to 15 minutes on a baking sheet.

• Let cool on a wire stand, then savor!

How to Include Finger Millet in Your Meal Plan

It's simple to include finger millet in your diet. Pancakes or finger millet porridge to start your day. When making tortillas or bread, use finger millet flour. For added nutritional value, add it to stews and soups. Try using finger millet in some of your baking recipes. There are countless options, and there are substantial advantages.

Conclusion

A versatile and nutrient-dense grain, finger millet is worth keeping in your pantry. It is a beneficial complement to any diet due to its numerous health advantages, high nutritional content, and adaptability in the kitchen. Finger millet is a great option if you're trying to control your blood sugar, lose weight, or just eat tasty, healthful meals. Accept this ancient grain and learn all the ways it may improve your dishes and well-being.