Recipes


Oats Ragi porridge

Published On  March 22, 2016 By
10 min cook time
5 min prep time
Snacks
Preperation Time:
5 mins
Cooking Time:
10 mins

nutrition facts

Serving Size285 gCalories277
Calories fromFat 69Total Fat7.7g 12%
Saturated Fat3.5g 17%Cholesterol20mg 7%
Sodium117mg 5%Potassium288mg 8%
Total Carbohydrates39.7g 13%Dietary Fiber4.1g 17%
Sugars11.4gProtein13.4g
Vitamin A1%Calcium31%
Vitamin C0%Calcium31%
Iron10%

nutrition facts

Serving Size285 g
Calories fromFat 69
Saturated Fat3.5g 17%
Sodium117mg 5%
Total Carbohydrates39.7g 13%
Sugars11.4g
Vitamin A1%
Vitamin C0%
Iron10%
Calories277
Total Fat7.7g 12%
Cholesterol20mg 7%
Potassium288mg 8%
Dietary Fiber4.1g 17%
Protein13.4g
Calcium31%
Calcium31%

Procedure:

  1. Mix ragi powder in milk or water brings it to boil with continuous stirring
  2. When its starts boiling add oats  and cook for 2-3 minutes .stitr continuously
  3. You can add water or low-fat milk as per the consistency you like
  4. Switch off the flame .Serve it in a bowl
  5. Add honey ,chopped fruits and nuts of your choice

It is better not to mix ragi with milk.The calcium in milk can decrease the absorption of iron in Ragi.if you have normal levels of Hb in your blood and if you want that taste,you can add.For babies, children and adults (who have a low level of Iron) It is better to avoid milk. sprouting increases the nutritional value of Ragi.

Benefits of Ragi

Ragi is rich in calcium so it helps in muscle and bone strengthening.especialy women of perimenopausal age should eat ragi on a daily basis as it can prevent bone erosion and osteoporosis

Ragi is also a source of iron so it can treat anaemia and increase the hemoglobin levels.sprouting increases the vitamin C level of Ragi which helps in more absorption of iron from ragi

Ragi helps in weight loss as it contain amino acid Tryptophan and contains a high amount of dietary fiber which makes the stomach fuller for a long time and prevent you from binging

Ragi can also mantains the blood sugar level because of the fiber and polyphenols present.ragi has got high amount of fibers compared to any other grains

Helps in digestion and aids in relaxation

Ragi is a rich source of proteins and amino acids Valine, Threonine, Isoleucine, Methionine and Tryptophan that help in muscle functioning, maintaining metabolism, blood formation, fighting anxiety and depression and also promotes the release of growth hormones

Benefits of oats

Instant oats are less nutritious compared to other variety of oats like steel cut and rolled oats.

High level of fiber helps in weight loss

High level  of protein and low level of fat

Gluten free safe

Reduces and mantains your bad cholesterol

Contains lignans which protect the heart

Contains anti oxidants which aids in preventing cancer

 

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