Ragi is an excellent food for women because it has a high calcium content (350 mg). In addition to being higher in minerals, crude fiber, and high in polyphenols, ragi is a more nutritious food than rice or wheat. Ragi, being high in monounsaturated fatty acids and low in fat, is a great way to lower bad cholesterol, avoid blood sugar spikes, and promote weight loss.

Including this amazing grain in your winter diet is probably a good idea, given its many benefits. Ragi is a great addition to soups for its texture and nutritional value, in addition to roti or paratha. Add the ragi into your cold-weather diet in other delectable ways, such as nutritious cereal, halwa, dosa, laddoo, and muffins.

Ragi, also known as sorghum, stands out as a nutritional powerhouse, offering a multitude of health benefits. Embracing ragi in your diet not only brings versatility but also a wealth of nutrients. This grain is a robust source of essential elements like fiber, crucial vitamins, and minerals, boasting abundant reserves of iron, calcium, potassium, and protein. Its gluten-free nature makes it an ideal choice for fulfilling various nutritional requirements, especially during winter, as highlighted by dietician Parminder Kaur from Manipal Hospital in Patiala.

The abundant dietary fiber found in ragi aids digestion and promotes a feeling of fullness. Its high protein content supports muscle health, making it a valuable addition to vegetarian diets. Ragi is especially beneficial for those with lactose intolerance and contributes to bone health with its exceptional calcium content of 34 mg/100g. As per Kaur, ragi’s richness in fiber helps in managing weight by promoting satiety, while its nutritional composition has the potential to enhance sleep quality and prevent insomnia.

“The significance of maintaining a nutritious diet cannot be emphasized as winter draws us in with its icy embrace. Presenting ragi, a multipurpose grain with numerous health advantages in addition to comfort. Ragi is a winter hero, full of nutrients, calcium, and vital amino acids. It guarantees steady blood circulation, helps regulate weight, and gives long-lasting energy. Nutritionist Vidhi Chawla, the founder of Fisico Diet as well as Beauty Clinic, says, “During the colder months, ragi becomes a weapon toward tiredness as well as deficiency nutrients, which makes it a great addition to a healthy diet investigate 5 innovative and flavorful methods for including ragi into the seasonal dishes.”

How to prepare Ragi for winter

Wintertime recipes using ragi include dosa, chapati, laddoo, and halwa, according to Shruti Bharadwaj, Clinical Nutritionist, Zydus Healthcare Ahmedabad.

Bharadwaj suggests seeking guidance from a seasoned dietitian before implementing any changes if you’re experiencing obesity. This consultation will provide insights into incorporating it into your daily meals while avoiding combinations that could cause insulin spikes.

More ways to incorporate ragi into your diet are provided by dietitian Parminder Kaur:

• Laddoo, or Ragi Balls
• Ragi flour combined with coriander, onion, and spices can be used to make ragi dosas.
• Malt Ragi
• An excellent substitute for regular chapati that is high in nutrients and fiber is ragi chapati.
• Idlis are light and fluffy, and ragi brings both qualities together in one dish.
• Ragi malpua: Full of nutrients and ideal for sating wintertime cravings.
• Vegetables combined with ragi’s nutritional powerhouse, the ragi cutlet.
• A hearty one-pot dish ideal for winter dinners is ragi khichdi.
• Ragi Cookies: Due to its ability to promote hemoglobin levels and aid in postpartum recovery, ragi is advised for new mothers. As solid food, it can be given to babies and gives them the nutrients they need for healthy growth and development.
• Make a tasty and nourishing ragi milkshake by combining cooked ragi with milk, banana, and honey.
• To make fluffy and nutrient-dense pancakes, combine ragi flour, eggs, buttermilk, and oil. Add your preferred sweetener or syrup on top.

Food Specialist Vidhi Chawla has recommended 5 ragi dishes for you to try this winter.

1. Ragi Muffins: Ragi muffins are a delicious and nutritious way to start your winter mornings. This recipe effortlessly blends the nutty taste of walnuts with the earthy benevolence of ragi. Muffins high in fiber not only provide you with a fantastic start to the day, but they also sustain your energy and satisfaction levels throughout the morning. Enjoy these muffins as a quick snack or with a mug of hot tea; they’re an excellent way to bring the nutritious benefits of ragi into your winter routine.

2. Heat flow of ragi apple: Warm apple crisp ragi is a comforting dessert that is perfect for welcoming the warmth of winter. This dish combines the nutty taste of ragi crumble with the flavor of baked apples. The end product is a filling and healthy treat that delivers a dose of vital nutrients while also pleasing the palate. This dessert, which is full of fiber and detoxifying ingredients, is a guilt-free treat that fits well with the wintertime vibe. It’s the ideal way to cap off a cozy family meal or a sweet treat on a chilly night.

3. Spiced ragi latte: Try a seasoned ragi latte to up your wintertime drink game. A warm, nourishing drink can be made by combining ragi flour, honey, and a small pinch of nutmeg or cinnamon with some milk. This spiced latte gives your regular brew a distinctive twist while simultaneously warming you to the inside out. Rich in ragi herbs and aromatics, it elevates your drink to a wonderful experience and is ideal as a wake-me-up or as a companion on a cold night.

4. Ragi veggie wraps: Ragi Veggie Wraps are a quick and nutritious lunch option. Roll out some rice flour and water to make a puff pastry, then stuff it with an array of winter vegetables. The end product is a filling, portable food that combines the seasonal vegetables’ freshness with the heartiness of ragi. These wraps are a tasty way to guarantee a well-thought-out and filling lunch, in addition to being a convenient choice for those chilly winter days.

5. Ragi coconut laddoos: Ragi Coconut Laddoos are a delicious way to cap off your winter celebrations. This little treat combines the richness of coconut, the lightness of jaggery, which and the nutty taste of ragi. These guilt-free laddoos are a great substitute for traditional sweets and are quite simple to make. Full of vitality and organic sweetness, they make a great party appetizer or cozy dessert to enjoy by the fireplace with loved ones.