10 Wholesome Ragi Recipes for Weight Loss

Ragi Recipes for Weight Loss
| Jul 08, 2024
Food Recipe

Obesity and overweight are alarming factors with high rates in the world. A serious need to make behaviour changes in lifestyle is needed. The necessary behaviour modification is required to eat healthy to reduce weight. When the quality of the grains we consume improves, there is a good chance of high nutrient-dense food. At present, refined calorie-dense food should be replaced with more nutritious whole grain foods like millet to help in weight reduction. Foods are depleted or are high in micronutrients, which leads to the cause of obesity. Replacing them with refined grains and whole grains like ragi millet helps reduce weight and improve food’s nutrient content.

Ragi millets are whole grains prominently rich in micronutrient sources like iron, zinc, and calcium. They are diabetic-friendly, reduce sudden spikes in blood sugar levels, and keep the body fat percentage in place. These sustainable and accessible healthy strategies are required to reduce the occurrence of being overweight and help lose weight more effectively.  With this blog, we will understand the importance of consuming ragi millet daily, particularly the ragi recipes for weight loss.

What is Ragi Millet?

Ragi millet is a powerhouse of nutrition, called a wonder grain. Often, it is referred to as finger millet in English. Ragi is known as “ragulu” in Telugu, “keppai” in Tamil, “nanchi” in Marathi and Gujarati, “marwa” in Bengali & Nepali and “mandika” in Hindi. Inducing this wonder grain in the daily diet will bring fantastic health benefits. This gluten-free grain is filled with essential nutrients like calcium, iron, and fibre, making it a perfect count to any weight-loss diet.

Moreover, ragi is also highly versatile and can be used in a variety of dishes. This cereal does not require much processing, and you can consume it in its purest form. Its marginal processing ensures that its nutritional value is retained. With its high nutritional value and easy digestion process, ragi is becoming increasingly popular worldwide. So, if you are looking to lose those extra kilograms. Millets are healthy grains containing high levels of micronutrients, flavonoids, and phenolic acids. Making the switch from refined grains such as enriched wheat flour and white rice to millets like ragi, bajra, and jowar can aid in weight loss. These ragi recipes are specifically designed for weight loss and are also appropriate for individuals with chronic illnesses.  

Nutritional Value of Ragi

Ragi is considered a superpower that serves with a varied. It is a rich source of carbohydrates, dietary fiber, calcium, copper, and manganese. It also contains a moderate amount of phosphorus, magnesium, iron, zinc, & B-complex vitamins. Ragi includes antioxidants such as polyphenols and amino acids like tryptophan that help fulfil all the macro and micronutrients in the body.

Nutritional DetailsPer 100 G
Calories320.7 kcal
Protein7.3g
Carbohydrates77.0 g
Fat1.92 g
Fibre11.5g
Calcium364mg
Magnesium146 mg
Phosphorus210 mg
Potassium443 mg
Manganese3.1 mg
Zinc2.5 mg
Selenium15.3 µg
Folate34.6 µg

Facts about Ragi

  1. It is considered a natural wonder grain for weight loss
  2. Karnataka is India’s highest producer of ragi and contributes 58 % of the country’s production.
  3. Ragi keeps your body cool even during scorching summer days.
  4. Unlike other cereals, Ragi need not be polished, making it healthier to consume.

Ragi Recipes for Weight Loss

If you are looking to imbibe ragi into your weight loss routine, there are various ways to eat ragi that make it effortless to include in the normal diet. These ragi recipes for weight loss are the most delicious ways to consume ragi by preparing them in the most exciting ways.

1.     Rosa Dosa

Make the ragi dosa by mixing ragi flour, rice flour, urad dal, and water. Let the batter ferment overnight, add salt and water as required, and make a thin, consistent batter the same day.  Spread the batter on a pan and cook until crispy on both sides. To enrich the taste, you can serve this ragi dosa with chutney or sambar. This nutritious breakfast is straightforward to prepare.

Ingredients-

  • ½ cup ragi flour
  • ¼ cup rice flour or wheat flour
  • Two tablespoons semolina
  • 2 cups water
  • ¼ -1/3 teaspoon salt
  • ½ teaspoon cumin seeds
  • One green chilli
  • One teaspoon of ginger
  • 5 to 6 curry leaves
  • Two tablespoons onions
  • Two tablespoons coriander leaves
  • Two tablespoons of ghee or oil

2.     Ragi Upma

This filling breakfast item is very easy to make. To make ragi upma, add veggies and roast some ragi flour in oil. Add water according to the consistency, cook until the mixture thickens, and serve it hot with coconut chutney. It is one of the effective ragi recipes for weight loss.

Ingredients-

  • Two tablespoon oil
  • 1 tsp mustard
  • 1 tsp cumin
  • 1 tsp chana dal
  • Few curry leaves
  • Pinch of hing
  • 2 tbsp cashew
  • ½ onion, finely chopped
  • Two chillies, slit
  • One carrot, chopped
  • ½ capsicum, chopped
  • ½ tomato, chopped
  • One cup rava, coarse
  • One cup ragi flour
  • 4½ cup hot water
  • 2 tbsp ghee

3.     Ragi Chapati

Ragi chapatis are a healthy alternative to regular rotis at any time. Mix some ragi flour with warm water and knead it into a dough. Roll the chapatis out and cook them on a hot tawa. Serve them hot with curry or raita.

Ingredients-

  • ½ cup fine ragi flour
  • ½ cup water
  • ¼ teaspoon salt
  • One teaspoon 5ml oil
  • ¼ teaspoon cumin seeds
  • One small green chilli
  • Two tablespoons carrot
  • Two tablespoons coriander leaves

4.     Ragi Cookies

If you have a sweet tooth, ragi cookies can satisfy your cravings. Blend ragi flour, oats, butter, jaggery, dates, and baking powder to form a dough. Roll the dough out into desired shapes. Bake for 15-20 minutes at 180 degrees. A must-try ragi recipes for weight loss.

Ingredients-

  • ½ cup ragi flour
  • ½ cup wheat flour
  • 5 tbsp sugar
  • ½ to ¾ tsp baking powder
  • ¼ tsp cardamom powder
  • 6 to 8 tbsp ghee
  • One tbsp milk

5.     Ragi Ladoo

Ragi laddoo is a healthy and delicious snack that is easy to make. Start by roasting ragi flour in ghee and adding dates to sweeten it. Add nuts and raisins and make small balls from the mixture. Eat it whenever you feel like snacking.

Ingredients-

  • 1 cup ragi flour
  • ¼ cup peanuts
  • ¼ to ½ cup almonds
  • ¼ cup desiccated coconut
  • Green cardamoms
  • 150 grams jaggery
  • One tbsp ghee

6.     Ragi Porridge

Ragi porridge has been a tradition for decades. Put some ragi flour and water in a saucepan and cook until it thickens and is cooked. Transfer the mixture to a bowl, add salt, water, and buttermilk, and whisk everything well. Seasoning is made by heating oil and crackling all the ingredients. Mix well and serve. It’s one of the proven ragi recipes for weight loss.

             Ingredients-

  • Ragi Flour: ½ cup
  • Water: 2 cups
  • Low or No Fat Milk: ½ cup
  • Cardamom Powder: ¼ tsp
  • Mustard seeds: 2 teaspoons
  • Curry leaves: 7-8 leaves
  • Red dried chilies: 3-4

7.     Eggless Ragi Cake

This recipe makes a delicious, very fluffy, and light ragi cake. It doesn’t leave an aftertaste of baking soda and baking powder. It is made of no refined ingredients and is quite healthy if consumed moderately. It’s one of the mouthwatering ragi recipes for weight loss.

Ingredients-

  • cup of jaggery powder
  • 1 cup curd
  • 0.5 cup oil
  • cup milk
  • cup ragi flour
  • tbsp cocoa powder
  • 2 tsp vanilla extract
  • Pinch of salt
  • 0.5 tsp baking soda
  • 2 tsp baking powder

8.     Ragi Eggless Biscuit

These biscuits contain ragi flour, wheat flour, sugar, ghee, and cardamom. The texture resembles the traditional Meerut ki Nankhatai. They are light with your cup of milk or chai. Eggless ragi cookies can be stored for three weeks at room temperature.

Ingredients-

  • ½ cup ragi flour
  • ½ cup wheat flour
  • 5 tbsp sugar
  • ½ to ¾ tsp baking powder
  • ¼ tsp cardamom powder
  • ¼ tsp cardamom powder
  • 6-8 tbsp ghee
  • tbsp milk

9.     Ragi Mudde

Ragi mudde are gluten-free traditional balls made with finger millet flour. Ragi mudde is nutritious and healthy. Ragi mudde becomes too soft, sticky, wet, and soggy at the last stage; add a tablespoon or more ragi flour. It is one of the popular ragi recipes for weight loss.

Ingredients-

  • 1 cup ragi flour
  • 2 cups water
  • 1/3 teaspoon salt
  • 1 ½ teaspoon ghee
  • One tablespoon of ragi flour
  • Three tablespoons water

10. Ragi Rava Upma

This is a nutrient-dense South Indian breakfast; it is a savoury porridge-like dish bursting with flavours of ginger, green chillies, roasted lentils, nuts, and curry leaves. Upma is traditionally made with wheat semolina, but this recipe replaces semolina with ragi and makes a gluten-free dish.

Ingredients-

  • 1 cup ragi rava
  • 2 ½ cups water
  • 1/3 to ½ teaspoon salt
  • Two tablespoons of oil or ghee
  • One sprig of curry leaves
  • Two green chillies
  • 1 pinch hing
  • ½ teaspoon mustard
  • ½ teaspoon cumin
  • ¼ cup onion
  • Ten cashew nuts
  • One teaspoon of ginger
  • ½ tablespoon chana dal
  • One teaspoon urad dal
  • Two tablespoons coriander leaves
  • One small lemon

Conclusion

Maintaining a healthy diet is always essential for losing weight. Grains are everyone’s key source of carbohydrates in a meal, including finger millet (ragi) in your diet, which can help you reach your fitness objectives. It can offer essential nutrients and help satisfy hunger strikes. Its high fibre and protein content can help you feel full for longer and reduce the desire to snack on unhealthy foods. Also, the decent fibre content of ragi can help regulate blood sugar levels. Try out these simple ragi recipes for weight loss that are both nourishing and wholesome. While savouring the delicious flavours of these meals, you’ll feel a sense of satisfaction and a newfound wonder for one of the oldest grains in the world. Including ragi millet in your regular diet can improve overall health by malnutrition and obesity, addressing two significant health challenges many nations face.

Frequently Asked Question

  1. Can I eat ragi daily for weight loss?

    Yes, ragi is a valuable food for weight loss and diabetes control.

  2. How to include ragi in daily diet?

    Five ragi recipes including in the daily diet
    Ragi Roti
    Ragi Ladoos
    Ragi Cookies
    Ragi Soup
    Ragi Rava Upma

  3. Which is better for weight loss, wheat or ragi?

    Ragi is considerably healthier and benefits more than wheat.

  4. How to remove belly fat?

    Ways to lose belly fat-
    Try curbing carbs instead of fats
    Move away from processed foods
    Eat in a planned way with no diet

  5. Can I eat ragi at night?

    No, it is not an excellent decision to consume ragi at night because the digestive process of ragi is more elaborate than usual.

  6. Which is better for weight loss, oats or ragi?

    Oats contain 10 % fibre, whereas ragi contains 2.7% fibre. Oats make you feel fuller for a long time and let you avoid excess eating.

  7. Is ragi good for skin whitening?

    Ragi benefits from skin whitening, and its vitamin C content helps produce melanin, which is a valuable ally.

  8. Does ragi help in hair growth?

    Yes, we can consume ragi for better hair growth and strengthen your hair. It benefits people suffering from hair loss.

  9. How much ragi rotis should be consumed daily for weight loss?

    2-3 ragi rotis per day should be consumed per day for weight loss.

  10. Is ragi warm or cold for the body?

    Ragi is an excellent choice for cooling the body. Its good amount of fibre content helps reduce cholesterol levels.

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