Ragi, commonly referred to as finger millet, is a grain celebrated for its nutritional benefits and its potential role in weight management. This versatile ingredient can enhance your diet due to its rich fiber, vitamin, and mineral profile. A variety of ragi recipes, ranging from savory to sweet, can assist in losing weight while still providing delightful flavors. Whether you seek a nourishing breakfast, a fulfilling lunch, or a light snack, ragi can seamlessly integrate into all your meals. Therefore, let us delve into some of the most effective ragi recipes for weight loss to enrich your dietary regimen.

How does ragi help in weight loss?

Ragi, commonly known as finger millet, is recognized as a superfood that supports weight loss due to its substantial fiber content, low glycemic index, and rich protein profile, along with essential nutrients. The high fiber content is particularly significant as it promotes a sense of satiety, effectively curbing hunger and reducing overall calorie intake, as evidenced by research published in the journal Food and Nutrition Research.

Additionally, ragi's low glycemic index allows for a gradual release of carbohydrates into the bloodstream, which helps to prevent spikes and drops in blood sugar levels. This characteristic renders ragi recipes suitable for individuals with diabetes. The steady energy release contributes to better appetite control and hunger management.

Furthermore, ragi is a source of vital minerals and protein, which are crucial for preserving muscle mass during weight loss. These attributes collectively position ragi as a valuable addition to the diet for those aiming to lose weight and sustain a healthy lifestyle. Explore some of the most effective ragi recipes for weight loss.

Easy and healthy ragi recipes for losing weight

Check out these healthy and easy-to-follow ragi recipes to help you lose weight, as explained by nutritionist Susmita N.

1. Ragi porridge (Ragi malt)

Ingredients

• 2 tablespoons of ragi flour
• 1 cup of water or almond milk
• ½ teaspoon of jaggery or honey (optional)
• ¼ teaspoon of cardamom powder

Instructions:

• Mix ragi flour with ¼ cup water to form a smooth paste.
• Heat the remaining water/milk in a pan.
• Add the ragi paste while stirring continuously to avoid lumps.
• Cook for 5-7 minutes on low heat until it thickens.
• Add cardamom powder and sweetener. Stir well.
• Serve warm.

2. Ragi roti

Ingredients

• ½ cup of ragi flour
• ¼ cup of warm water
• Salt to taste
• 1 teaspoon of ghee (for cooking)

Instructions:

• Mix ragi flour, salt, and warm water to form a soft dough.
• Divide into two balls and roll out into rotis.
• Heat a pan and cook the rotis on both sides until golden brown.
• Brush with a little ghee and serve hot.

3. Ragi dosa

Ingredients

• 1 cup of ragi flour
• ½ cup of rice flour (optional)
• ½ cup of curd
• ½ teaspoon of salt
• ½ teaspoon of cumin seeds
• 1 cup of water

Instructions:

• Mix ragi flour, rice flour, curd, salt, and cumin seeds with water to form a thin batter.
• Let it rest for 10 minutes.
• Heat a non-stick pan and pour a ladle of batter, spreading it evenly.
• Cook for 2-3 minutes, flip, and cook the other side.
• Serve with chutney.

4. Ragi upma

Ingredients

• ½ cup of ragi flour
• 1 teaspoon of mustard seeds
• 1 green chilli (chopped)
• 1 onion (chopped)
• ½ cup of mixed vegetables (carrots, beans, peas)
• 1 cup of water
• Salt to taste
• 1 teaspoon of ghee

Instructions:

• Dry roast ragi flour for 2-3 minutes and set aside.
• Heat ghee in a pan, add mustard seeds, green chilli, and onion. Sauté until onions turn soft.
• Add chopped vegetables and cook for 2-3 minutes.
• Add water and bring to a boil.
• Slowly add roasted ragi flour while stirring to avoid lumps.
• Cook for 5 minutes until thickened. Serve hot.

5. Ragi idli

Ingredients

• 1 cup of ragi flour
• ½ cup of urad dal (black gram)
• ½ teaspoon of salt
• ½ teaspoon of baking soda
• ½ cup of water

Instructions:

• Soak urad dal for 4-5 hours, then grind it into a smooth batter.
• Mix ragi flour, salt, and water into the urad dal batter.
• Let it ferment overnight.
• Add baking soda before steaming.
• Pour batter into idli moulds and steam for 10-12 minutes.
• Serve with chutney.

6. Ragi pancakes

Ingredients:

• ½ cup of ragi flour
• ½ cup of oats flour
• 1 mashed banana
• ½ cup of almond milk
• ½ teaspoon of cinnamon
• 1 teaspoon of honey

Instructions:

• Mix ragi flour, oats flour, mashed banana, cinnamon, and almond milk.
• Heat a pan and pour small portions of batter.
• Cook for 2-3 minutes on each side until golden brown.
• Drizzle with honey and serve.

7. Ragi smoothie

Ingredients

• 2 tablespoons of ragi flour
• 1 cup of almond milk
• 1 banana
• 1 teaspoon of flaxseeds
• 1 teaspoon of cocoa powder (optional)

Instructions:

• Blend all ingredients until smooth.
• Pour into a glass and enjoy!

8. Ragi khichdi

Ingredients

• ½ cup of ragi grains or ragi flour
• ¼ cup of moong dal
• 1 cup water
• ½ teaspoon of cumin seeds
• 1 teaspoon of ghee
• Salt to taste

Instructions:

• Wash and soak moong dal for 15 minutes.
• In a pan, heat ghee and add cumin seeds.
• Add dal and ragi grains/flour with water.
• Cook on low flame for 15 minutes until soft.
• Serve warm.

9. Ragi chilla

Ingredients

• ½ cup of ragi flour
• ½ cup of water
• ½ onion (chopped)
• 1 green chilli (chopped)
• ½ teaspoon of cumin seeds
• Salt to taste

Instructions:

• Mix all ingredients into a smooth batter.
• Heat a pan and pour a ladle of batter, spreading it evenly.
• Cook for 2 minutes, flip, and cook the other side.
• Serve hot with chutney.

Whipping up some of these ragi recipes might help you lose weight. These recipes feature components high in protein and fibre, which can aid with satiety and blood sugar control. These ragi recipes can also help you avoid mid-afternoon cravings that might risk your weight loss efforts.

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