Are you looking for a versatile and nutritious ingredient to include in your fasting diet?
Look no further than ragi flour!
This millet, also known as Nachni, is not only permissible in Satvik diets but also boasts high fiber and protein values.
In this article, we’ll explore the benefits of incorporating ragi flour into your fasting meals and provide some delicious recipe ideas to try out.
So, let’s dive into the world of ragi and discover how it can enhance your fasting experience.
Can Ragi Flour Be Used In Fasting?
Yes, ragi flour can definitely be used in fasting. In fact, it is a great option for those observing a Satvik diet during the fasting season.
Ragi flour is a rich source of fiber and protein, making it a filling and nutritious ingredient to include in your meals. It is also versatile and can be used in a variety of dishes, from flatbreads to desserts.
While lentils and grains are not allowed in Satvik diets, ragi flour is a permissible ingredient that can add flavor and nutrition to your fasting meals.
What Is Ragi Flour And How Is It Used In Fasting?
Ragi flour, also known as Nachni flour in some parts of India, is a type of millet flour that is made from the seeds of the ragi plant. It is a popular ingredient in South Indian cuisine and is known for its numerous health benefits.
When it comes to fasting, ragi flour is a great option because it is considered a non-grain food and is allowed in Satvik diets. It is high in protein and fiber, which makes it filling and satisfying, and it can be used in a variety of dishes.
Ragi flour can be used to make flatbreads like rotis or dosas, which can be enjoyed with chutney or sabzi. It can also be used to make porridges, which are a popular breakfast option during fasting periods. Additionally, ragi flour can be used to make desserts like laddoos or halwa, which are perfect for satisfying your sweet tooth while still adhering to your fasting requirements.
The Nutritional Benefits Of Ragi Flour For Fasting
Ragi flour is a nutritious option for fasting as it is completely devoid of cholesterol and sodium. It is also high in dietary fiber and vitamin B3 or niacin, which helps to enhance good HDL levels and diminish bad LDL levels. This can help to prevent plaque and fatty deposits in heart vessels, improving heart health.
Moreover, ragi flour is a great source of calcium, which is essential for maintaining strong bones. It also contains a lot of fiber, which can help to regulate digestion and prevent constipation.
For those observing a gluten-free diet during fasting, ragi flour is a great option as it is completely gluten-free. It is also low in fat and calories, making it a great choice for those looking to lose weight.
In addition, ragi flour can be easily combined with other nutritious ingredients such as psyllium husk, which is high in soluble fiber. This helps to lower the glycemic index (GI) and insulin index (II) of the food, which can help to prevent diabetes and other modern diseases.
Ragi Flour Recipes For Fasting Days
Here are some delicious and easy ragi flour recipes that you can try during fasting days:
1. Ragi To Upma
This dish is made by mixing ragi flour with ghee, salt, and water to form dense finger millet balls. It is recommended to use sendha namak instead of regular salt for a Satvik diet. This popular breakfast item is filling and nutritious.
2. Ragi Peanut Ladoo
These energy balls are perfect for those observing a fast as they contain no cap on sugar or jaggery. Ragi serves as a perfect base while peanuts add a nice crunch. These ladoos are quick and easy to prepare, making them a perfect snack during fasting days.
3. Ragi Banana Dosa
Add the goodness of both ragi and bananas to your fasting meal plan with this dosa recipe. These dosas have a mild, sweet, and subtle flavor that is sure to liven up your morning.
4. Ragi Halwa
Halwa is an intrinsic part of Knajak and Bhog offered to the deity during fasting days. This easy halwa recipe can turn your day around with its wholesomeness. Give the classic dish a twist with ragi flour for added nutrition.
5. Ragi Idiyappam
Popular string hoppers from South India are often made with rice batter, but since rice is out of bounds during fasting, try recreating the same with ragi flour instead. It is earthy, dense, and so delicious.
Tips For Incorporating Ragi Flour Into Your Fasting Diet
If you’re looking to incorporate ragi flour into your fasting diet, here are some tips to keep in mind:
1. Experiment with different recipes: Ragi flour can be used in a variety of dishes, so don’t be afraid to try out new recipes. From ragi dosas to ragi porridge, there are many ways to incorporate this nutritious ingredient into your fasting meals.
2. Sprout the grains: Soaking and sprouting ragi grains can increase the nutritional value of the flour. Sprouted ragi flour is also easier to digest and can be used in a variety of dishes.
3. Avoid using milk: Cooking ragi flour with milk may hinder the absorption of iron from the ragi. It is best to cook and consume it without any milk products.
4. Add dry fruits powder: To enhance the nutrition of your ragi dishes, you can add dry fruits powder. Almond meal or blended mixed nuts and dates can be added to your ragi malt or porridge.
5. Pair with vitamin C rich fruits: Consuming ragi with fruits high in vitamin C helps in absorption of iron from ragi. Adding an apple or banana to your ragi dishes can help in the absorption of iron.
By following these tips, you can easily incorporate ragi flour into your fasting diet and enjoy its many health benefits.
Potential Drawbacks Of Using Ragi Flour In Fasting
While ragi flour is generally considered safe and nutritious for consumption during fasting, there are some potential drawbacks to keep in mind.
Firstly, ragi flour is high in oxalates, which can interfere with calcium absorption and contribute to the formation of kidney stones. For those with a history of kidney problems or calcium deficiencies, it may be best to consume ragi flour in moderation.
Additionally, some people may experience digestive discomfort or bloating after consuming ragi flour. This could be due to its high fiber content or the presence of certain compounds that can be difficult to digest.
Finally, it is important to note that ragi flour should not be relied on as the sole source of nutrition during fasting. While it is a nutritious ingredient, it is still important to consume a balanced and varied diet that includes a variety of fruits, vegetables, and other whole foods.
Conclusion: Ragi Flour As A Fasting Superfood
In conclusion, ragi flour is a fasting superfood that offers numerous health benefits. Its high fiber and protein content make it a filling and nutritious ingredient that can be used in a variety of dishes. Additionally, ragi flour is a non-glutinous and non-acidic food that is suitable for those with gluten intolerance or gastric issues.
Ragi flour is also beneficial for lactating mothers as it can increase haemoglobin levels and amino acids, calcium, and iron in breast milk. For people with diabetes, ragi flour can help stabilize blood sugar levels and relieve inflammation and oxidative stress.
Furthermore, ragi flour can improve heart health by raising healthy HDL levels while lowering poor LDL levels. Its cholesterol-free and sodium-free properties make it safe for consumption even for those with heart conditions.
