Try Maria Goretti’s ragi pancakes recipe for a healthy breakfast

Below is Goretti’s recipe for ragi pancakes:

Ingredients

Ragi flour – 1/2 cup
Baking soda -1:4 tsp
Baking powder – 1/4 tsp
Egg -1 ( can be avoided if you are vegetarian)
Yoghurt or a thickish chaas -1/2 cup , use less or more to adjust the consistency
Vegetable oil for frying
Salt and pepper to taste
Vegetable oil – a little
Garlic- 5-6 cloves or more
Mushrooms- 100gm sliced
Chilli flakes – 1/4 tsp
Mustard sauce – 1 tsp
Yoghurt – 1 tbsp

Method

For mushroom garlic side

1. Heat olive oil in a pan.
2. Add finely chopped garlic in it. Later add mushrooms.
3. Then add some chilli flakes, curd and mustard. Add a little salt and pepper to it. Your side is ready!

Ragi pancakes

1. In a bowl add ½ cup of ragi flour. Add a quarter teaspoon of baking soda and a quarter teaspoon of baking powder. Mix it well. And leave it for sometime.
2. After some time, crack an egg and add it to the mixture. Give it a good whisk. Add some dahi to the batter.You can also add some buttermilk. Can add a pinch of salt as well.
3. Your batter is ready.
4. Now heat some oil in a pan and add batter in small circular shapes.
5. When you see bubbles on top, you can flip it and let the other side cook. Your pancakes are ready!

Speaking with indianexpress.com, Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad shared that ragi has been a staple food in India for thousands of years and is used to make a variety of dishes such as porridge, flatbreads, and snacks. “Ragi is a nutritious grain that is rich in fibre, protein, and minerals such as calcium, iron, and potassium,” said Sameena.

 

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She added that ragi, considered a low glycemic index food, such that it does not cause a rapid spike in blood sugar levels, can be a good option for individuals with diabetes. “Some studies suggest that ragi may help lower cholesterol levels, improve digestion, and aid in weight loss. Ragi is also rich in antioxidants, which can help protect against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease,” said Sameena.

Health benefits of ragi

Below are the health benefits of ragi as shared by Sameena

– High in nutrients: Ragi is a good source of nutrients, including fibre, protein, calcium, iron, and potassium.

– Gluten-free: Ragi is naturally gluten-free and is a good option for individuals with celiac disease or gluten intolerance.

– Low glycemic index: Ragi has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels and can be a good option for individuals with diabetes.

– May lower cholesterol: Some studies suggest that consuming ragi may help lower cholesterol levels, which can reduce the risk of heart disease.

– May aid in weight loss: Ragi is rich in fibre, which can help promote feelings of fullness and reduce overall calorie intake.

– May improve digestion: Ragi is rich in dietary fibre, which can help promote digestive health and prevent constipation.

– Rich in antioxidants: Ragi contains several antioxidants, including polyphenols, which can help protect against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease.

Consuming ragi as part of a balanced diet can provide several potential health benefits. However, it is important to note that individual results may vary and further research is needed to fully understand the potential health benefits of ragi.

Things to keep in mind when consuming ragi

When consuming ragi, there are a few things to keep in mind. Sameena listed the following:

– Processing: The way ragi is processed can affect its nutrient content. For example, highly processed ragi flour may have a lower nutrient content than whole ragi grains. It is best to opt for whole grain ragi or minimally processed ragi flour to maximize its nutrient content.

– Allergies: While ragi is generally considered safe for consumption, some individuals may be allergic to it. If you experience any allergic reactions such as itching, swelling, or difficulty breathing after consuming ragi, seek medical attention immediately.

– Oxalates: Ragi is high in oxalates, which can interfere with the absorption of calcium and other minerals. If you have a history of kidney stones or other calcium-related health issues, it is best to consume ragi in moderation or consult with a healthcare provider before adding it to your diet.

– Food pairing: Ragi is commonly consumed with other foods such as yogurt, vegetables, or lentils. Pairing ragi with other nutrient-rich foods can help maximise its nutritional benefits.

– Quantity: Like with any other food, it is important to consume ragi in moderation and as part of a balanced diet. While ragi is nutrient-dense, consuming excessive amounts may lead to unwanted effects.