Finger millet is an ancient grain that has been eaten for centuries in many parts of the world. It is a highly nutritious grain that is packed with vitamins and minerals. Some of the health benefits of finger millet include its ability to improve digestion, boost heart health, and regulate blood sugar levels. It is also a good source of plant-based protein and fiber.
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What is Finger Millet?
The seeds of this plant are the small finger millet, also called ragi, an important grain known by many. It is rich in dietary fibre, protein, vitamins and minerals, and makes up one of the ancient staples of India. It is usually used for flour, and can be used to make breads and cakes, or can be boiled and eaten like a porridge. It has many other uses in cooking, such as in soups and stews.
The Nutritional Value of Finger Millet
finger-millet one of the healthy grain more nutituinez grain.its contain vitmin and minerals super food.
High source of
Dietary fibre
Pirnproten
Iron
Calcium
Cermanium
Potasim
Magnesium.
Finger millet is high in nutrients and has its numerous health benefits: prevents surges in blood-sugar levels, decreases cholesterol, digestion is improved, bones and teeth are strengthened, boosts immunity and prevents ailments such as obesity, heart-disease, stroke, cancer, etc.
The Health Benefits of Finger Millet
The finger millet is a true super food, a rich source of fibre and minerals, having a low glycemic index. It's a must for those suffering from diabetes. It is rich in protein and helps lower cholesterol.
How to Include Finger Millet in Your Diet
Finger millet is an easy-to-incorporate nutritious grain. Here’s how to maximise its health benefits. 1. Prepare finger millet porridge After washing and soaking the grains overnight, place a pinch of salt, powdered jaggery, a cup of finger millet grains, 3 cups of water and a dash of desi ghee in a vessel. Bring the mixture to a boil. Simmer and stir for approximately 20 minutes until it forms a thick consistency. Serve warm. 2. Mix it in curds Add two to three tablespoons of either red or white finger millet to a little curds. Let it soak overnight and mix it well in the morning. 3 .Enjoy it as a drink Add finger millets and a little sugar or jaggery (both powders) to any of your tinned fruit nectars. Lemon may also be added. 4. Toss it in a salad Mix in some washed finger millets with your favourite vegetables.
1. Add finger millet to soups and stews.
2. Substitute finger millet for rice in recipes.
3. Use finger millet flour to make pancakes, breads, and other baked goods.
4. Enjoy finger millet as a hot cereal, similar to oatmeal.
5. Add finger millet to salads for extra texture and nutrition
Recipes with Finger Millet
Finger millet is a whole grain with a well-balanced nutritious profile. Each serving has high contents of vitamins, minerals and antioxidants. It is a good source of fibre and helps promote digestive health. The plant protein content is high and it also has a low glycaemic index, useful to maintain healthy glucose levels, especially for diabetics and those with blood sugar issues.
Here are some delicious ways to use finger millet: 1. Toasting/Roasting the finger millet husk manually or semi-automatically to extract the true essence of finger milletChikku Totaaya serves with Chutney Pudi, Upma and Curd Rice2.Extracting grain directly from husk manually or semi-automatically and milling it3.Extracting grain directly from husk manually/semi-automatically and milling it further to produce flour or powder4. Cooking it manually as breakfast using dry and wet, bulk and healthy methods5.
Finger Millet Porridge: Bowl of finger millet porridge 1 tortoise. Put cooked finger millet in a pot and boil it with milk, stirring continuously. Add honey or sugar according to your own taste. Serve hot. If you like, add a piece of common pear and sobakawa, or 2 nut roof-pea beans.
Finger Millet Pancakes – A warm, hearty breakfast or dinner on cold days. Blend offinger millet flourand all-purpose flourit’s so light and airy, you won’t believe it!Serve withsyrup, berries, orbananas.
Finger Millet Risotto: A creamy risotto recipe that can be served as a main or a side dish made with Arborio rice, vegetable broth, white wine and Parmesan with an added super nutrition boost by including fingermillet.
Finger Millet Bread: a quick bread, a breakfast or afternoon snack. Finger millet flour, baking powder, baking soda and salt powderWith a week’s supply of ingredients, we brought the carrots, cucumbers and onions inside to weigh and pack them up, got Assumpta to cut the heavy-leaved dodo until veins shone from their insides, and we filled 20kg sacks with black-skinned finger millet – a staple crop from which my husband and I would make rotis, black peanuts (too bitter for the Ugandans to eat from the trees). We lugged water in jerrycans from a well 50 paces away. I yanked up handfuls of stones, dragged stubborn ones to the rubble ring I was building around the base of the well – ‘for prompt drainage’, our local Ugandan organiser explained to Castro, sweat from his, which he secured with twine. Then he returned to his stovetop, his cold eyes fixed on a digital meat thermometer pinned to a cookbook – the one with the darling piglets racing a chicken on the cover. Instead, Castro planned for a month’s stay.
Conclusion
Nutrition-wise finger millet is excellent and incorporating it into one’s diet has multiple health benefits. It is high in fibre, rich in protein, low in calories and a good source of essential nutrients such as calcium and iron. Finger millet has a low glycaemic index and has been recommended for diabetic or pre-diabetic people. For those who are looking for a healthy grain for your diet, go for finger millets.
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