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Ragi, also known as finger millet, is extensively grown in Africa and India. It is the oldest food and first cereal grain used for domestic purpose.
Vitamins, minerals and fibre found in Ragi provide important health benefits to both, adults and kids.
The potassium found in Ragi can help keep your kidneys and heart functioning properly. Potassium also helps your nerves transmit signals, which allows your brain and your muscles to work together smoothly. It is also high in protein and a rich source of Iron. The best form of consuming Ragi is to make sprouted ragi flour and then use it to make a wide variety of recipes.
How To Make Sprouted Ragi Flour / Ragi Powder / Ragi Atta
Ragi Flour, Ragi powder and Ragi Atta are one and the same things. Atta is the hindi word for flour. Some people prefer to call it Ragi powder. Please do not get confused by the terms. The steps involved in making Sprouted Ragi Flour are as follows –
- Wash Ragi thoroughly at least 3-4 times to remove dust and other impurities.
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- Drain off the water. Wrap soaked ragi in a cotton cloth and keep aside. The sprouting time depends upon the temperature. In summers, it takes around 36-40 hours for the sprouts to grow. In winters, the sprouting time increases to 60 hours. Please make sure that the cloth used remains moist as much as possible. If it is dried, then sprinkle some water to make it moist. During winters, having a room heater in the place where ragi is sprouting speedens up the process. Ragi gives very long sprouts.
- Spread the Sprouted ragi under the sun. On a hot summer day, it takes around 7-8 hours for ragi to be fully dried. During sunny days of winter, the time taken is around 2 days. If the weather is rainy, spread ragi under the fan. It will keep it from getting spoilt. To check if the ragi is dried, put couple of particles in the mouth and cruch with your teeth. If it gives a crispy cracking sound, then the ragi is fully dried.
- Spread the Sprouted ragi under the sun. On a hot summer day, it takes around 7-8 hours for ragi to be fully dried. During sunny days of winter, the time taken is around 2 days. If the weather is rainy, spread ragi under the fan. It will keep it from getting spoilt. To check if the ragi is dried, put couple of particles in the mouth and cruch with your teeth. If it gives a crispy cracking sound, then the ragi is fully dried.
- Grind the roasted sprouted ragi to make a smooth flour.
Sprouted ragi flour benefits
1) An important cereal for the new moms
Sprouted Ragi flour helps the new moms because it may increase lactation. It improves milk handling, along with imbibing it with calcium, iron, and the essential amino acids. All these nutrients are great for both the baby and the mother. In fact, doctors prescribe Ragi to new moms to increase their milk production.
2) Rich source of Calcium
Ragi contains 10x more calcium than milk. The process of germination further raises the calcium levels by nearly twenty percent. It helps the body to absorb calcium more readily as sprouting ensures a reduction in anti-nutrients. These anti-nutrients end up locking up the minerals and making them hard to digest by your body. Sprouted Ragi flour has one of the highest calcium content out of all minerals. When it comes to bone development in children or maintaining bone health in adults, sprouted ragi flour is the best choice for vegetarians
3) Ensures better absorption of iron in the body
The iron content is increased at least ten times in Sprouted Ragi flour as compared to the simple milled ones. It is a great natural remedy for the kids and mothers suffering from low haemoglobin levels and anaemia. It has high Vitamin C content, which increases further on sprouting. An increase in Vitamin C levels leads to higher absorption of iron in the body.
4) The high fibre content for better digestion
The amount of dietary fibre that sprouted Ragi flour contains is higher than white rice. Thus, it helps to relieve indigestion. Since it keeps you full for a long time, it also prevents binge eating throughout the day. Hence, it is helpful for adults who are trying to reduce weight.
5) Excellent choice for the babies
Sprouted Ragi flour is an excellent food choice for the babies, esp. during the start of their solids journey. It helps in their digestion, makes their bones stronger, and aids in their overall development. Including sprouted Ragi flour regularly in their can be really beneficial to their health in the long run.
6) Helps in controlling the blood sugar levels
The high fibre and polyphenol content offer another important benefit in the form of controlling the glucose levels in the blood. Diets that include sprouted Ragi flour have assuredly low glycemic response. To keep a check on blood sugar levels in toddlers, sprouted Ragi flour can act as a great remedy.
7) Helps the body to relax naturally
Sprouted Ragi flour is full of antioxidants and amino acids that help in relaxing the body naturally. The ailments like insomnia, traumas and anxiety seen in kids can be effectively battled with sprouted Ragi flour. Tryptophan, a type of amino acid contained in Ragi, is the reason behind the relaxing effects of it.
8) A necessary component of a gluten-free diet
If you are someone who follows a gluten-free diet or for the patients of celiac disease, sprouted Ragi flour is a must-have. It does not have any gluten component in it, which is not something that many bowls of cereal can boast of because gluten is one of the main components of most cereals.
Sprouted Ragi Flour vs Plain Ragi Flour
Sprouted Ragi flour has increased protein, dietary fiber, and enhanced iron bioavailability when compared to plain ragi flour. Hence, sprouted ragi flour is a much better choice as compared to plain ragi flour. The nutrients depend upon the extent of sprouting done. So, if you decide to go for store bought brands, please go through the nutritional profile thoroughly before ordering. The amount of protein can vary from 12 to 24 grams per 100 hundred grams of product. Littlecherrymom’s sprouted ragi flour has the highest amount of protein content as compared to other brands.
How to Serve Sprouted Ragi Flour – Recipe Ideas
Sprouted Ragi Flour is very versatile and can be used to prepare a large variety of recipes. Some ideas include cheela, dosa, idli, porridge, pancakes, cookies, upma, roti, parantha, poori, uttapam and soups. You can also make desserts like shakes, laddus, burfi, brownies, malts and halwa.
Conclusion
Sprouted Ragi flour is one of the best foods that you can include in your diet. Although, the process is a little long but it is all worth the efforts. You can sprout the flour in bigger batches as it has a long shelf life of 2-3 months when stored in a sealed airtight container. If you reside in an area which is very humid throughout, you can use a moisture and oxygen absorbing desiccant to keep the four from spoiling. If you cannot make flour by yourself due to any reason, then go for the store bought brands.
