Five Traditional Ragi Recipes

Ragi, or Finger Millet has long been a staple diet for many Indians since time immemorial, and is primarly grown and consumed in the states of Karnataka, Rajasthan, Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra and Goa today. Ragi flour is made into flatbreads, and in turn conjured into meals for all times of the day.

Such Ragi recipes are hundreds in number, and we present to you five traditional samples that constitute a wholesome breakfast to millions of Indians everyday.

1. Ragi Mudde

Ragi mudde is a top-of-the-class vegetarian food, and has many health benefits, being said to prevent and control diabetes over time. Moreover, it is a perfect Breakfast dish as it prevents hunger pangs through the day, aids in weight loss and works as a great body coolant. Farmers use this food often for breakfast and lunch, as it gives them enough strength and stamina to work in the fields for long hours.

It is typically prepared by boiling a cup of water, adding salt in it to taste, after which Ragi is mixed in a similar cup of cold water. The dissolved solution is slowly added into the boiling water, stirring with a strong ladle. This mixture is in turn whisked until the dough becomes smooth and soft without lumps. The resultant consistency upon reduction of the flame is semi solid, like wheat dough and is usually morphed into its spherical shape by hand and put into the middle of a plate, with Sambhar or Chutney as a suitable accompaniment. It's a healthy, filling snack that will keep hunger pangs at bay for several hours at a time.

2. Ragi Porridge

Ragi porridge, often referred to as Ragi kanji is a wholesome beverage that takes just a few minutes to make. You will need a quarter cup of Ragi, a cup of milk, one tablespoon of jaggery and other accompaniments such as dates, walnuts or almonds to taste. Almonds are first soaked in hot water for ten minutes, the skin removed and chopped. The dates and walnuts follow, being turned into bite sized pieces.

Ragi is cooked on a medium flame with water, being stirred continuously. When the mixture starts to thicken, milk and jaggery are added, bringing it to a boil whilst stirring continuously. The prepared dates, walnuts and almonds are added to it, and the Ragi Porridge is ready!

3. Ragi Idli

To make five Ragi Idlis for Breakfast, you will need half a cup of Urad Dal having been soaked in water for 2 to 3 hours, 1 cup of Cream of Rice, a cup of Ragi flour, and salt to taste. The cream of rice is soaked for an hour before mixing with the Urad dal batter. After a couple hours, drain out the water and grind to a smooth paste, adding a cup of water. At this stage, the Ragi flour is added and mixed well until they are well combined. This mixture is placed in a warm place for 8-10 hours to let the Idli mixture ferment, and the resulting paste can be used to concoct delicious Idlis using Idli plates and a pressure cooker.

4. Ragi Dosa

Ragi Dosas are one of South India's most popular breakfast offerings. To make a handful, ragi flour is first sprouted in a bowl or pan, and dessicated coconut, curd and salt is then added to it. This is followed by water, and everything is mixed well. The batter should be slightly thinner than the regular dosa batter and should be kept covered for a good half hour. 

On a medium hot tawa, this batter is then poured out and with the help of a ladle, is spread out slowly. Oil, butter and ghee is sprinkled over its top, and in a few minutes, the Ragi Dosa is ready!

5. Ragi Roti

Ragi Roti requires half a cup of Ragi, one and a half tablespoons of finely chopped spring onion whites and greens each, some grated carrot, curd and green chilli paste, with salt to taste. All these ingredients are combined in a bowl and kneaded into soft-smooth dough, using enough water. This is then divided into four equal portions, and rolled out again into a circle using whole wheat flour. The Roti is then placed on a non-stick pan and turned over in a few seconds. The other side is then cooked for a few more seconds, and this is repeated to make as many Rotis as needed.

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.in

Ten Reasons why Ragi Breakfast Cereals are good for you

#1 Ragi is a High-Fiber food. Nutritionists recommend a High-Fiber Breakfast for individuals of all ages. Ragi is high in dietary fibre, and aids digestion and prevents over-eating.

#2 Ragi is rich in Calcium. Keep osteoporosis at bay, by consuming your required dosage of Calcium. A glass of milk coupled with some Ragi breakfast cereal covers most of your dietary requirement for Calcium.

#3 Ragi is a Traditional Breakfast. Indians have been consuming Ragi for Breakfast either as a porridge, or as other nutritious Breakfast items. Today's busy homes, need the luxury of pre-fabricated breakfast like Ragi based Breakfast cereals to consume health in a jiffy.

#4 Low Fat content. Ragi has much lower fat that most grains, and also contains amino-acids that help curb hunger. A great option at Breakfast to keep obesity at bay!

#5 Medicine for Diabetics.  Ragi is known to lower sugar levels in diabetics. Having a bowl of Ragi, at the start of the day will keep your family's sugar levels in control.

#6 Sustanance. Ragi is also a great Breakfast cereal, since a bowl of Ragi will keep hunger at bay. This is the reason that farmers across India chose Ragi, that digests slowly, evenly dissipating energy through the day.

#7 Gluten free. Families wishing to shift to a gluten free diet use Ragi based Breakfast cereals, to ensure that their Breakfast is convenient, gluten free, and wholesome.

#8 High Bran content. Ragi, unlike other grains is consumed with the bran.

#9 Relax with Ragi. The amino acids in Ragi make it a  natural relaxant, keeping stress levels down - a great way to ensure that your family is stress-free for the entire day!

#10. Deliciously healthy options. Today, we have access to wholesome deliciously healthy breakfast cereals that are plain, fruit flavoured, or chocolate filled. These Ragi based breakfast cereals from Soulfull ( link to soulfull.co.in), are a great way to keep your family healthy and happy.

This blog is powered by Soulfull.

Five Facts you need to know about your Kids and their Breakfast

Breakfast is one of the more popular mealtimes in the world and is enjoyed and relished by hundreds of millions of people on a daily basis. Literally, Breakfast stands as a means to 'break' the 'fast' after a long night's sleep, and is a crucial meal that refuels the body with energy and nutrients. Eating Breakfast has also been shown to improve mental alertness and physical performance, among other benefits which we explored in a prior post a few months ago.

And as if Breakfast isn't popular enough already, we present ten facts about the meal that makes it all the more fun!

1. Math Whizz

Studies show that having a regular, healthy Breakfast makes kids perform upto 12.5% better during the early hours in school than their peers who skip or ration out their portions of the meal, and are especially better at responsive subjects like Math or anything to do with numbers in general.

2. Stellar Behaviour

One that would come as music to many school teachers' years, several studies undertaken in many countries exhibit the pleasant fact that kids who have a regular breakfast before attending school have increased IQ scores and next to no behavioral disorders through their day, excelling in academics and extra-curricular activities alike.

3. Weight Watch

Research proves that children who eat Breakfast have healthier weights than children who skip it, and are consequently better at building up the mental fortitude to pick up and excel in outdoor activities, sports, or even memory tests.

4. Diseases at Bay

Fruits, vegetables, honey and a serving of nuts are the best 'raw' foods available everywhere, and inculcating them into your choice of Breakfast ensures that you're taking in nature's healthiest at the perfect time of the day, making you 34% more resistant to type-2 Diabetes and Cholestrol in your middle ages.

5. A Wholesome Day

Kids who eat a well defined, wholesome Breakfast also tend to consume healthier foods during the rest of the day, ensuring a healthy diet for them through a daily cycle. Kids who don't on the other hand, fall into the temptation of chocolates, ice cream and other relatively less healthy choices on offer to tide the bursts of hunger that inevitably occur, which does little good for them and their health in more vulnerable phases.

Soulfull is a popular pan-Indian producer of some healthy and popular Breakfast items, with generous quantities of all the ingredients and nutrients listed above, and are overall rich in protein, fibre and flavour! Head over to their e-commerce portal at www.soulfull.in to stock up on some of their products today!

Ten Fast and Nutritious Recipes for School!

Does your boxed lunch excite your kid?

Is there variety in what you pack?

Is it easy for you to make in the mornings?

Most importantly, is it nutritious?

We give you ten lunch options that you can use through the school year, repeating each recipe just twice a month.

1. Vegetable Sandwich

Slice cucumbers, tomatoes, carrots and beetroots (avoid if your kid doesn't enjoy and replace with capsicum). Layer them in buttered multi-grain bread, and add a slice of cheese. Your sandwich is filling, and wholesome.

2. Adai (Lentil) Dosa

Mix one small cup of Soulfull's Adai dosa mix with water. Prepare two Dosas on a hot Tava, with half a spoonfull of oil. Pack this with chutney, a cut seasonal fruit and a bowl of curds, ensuring a high protein lunch for your child in a jiffy.

3. Paneer Roll

Make two chapattis with multi grain atta and no oil. Sauté onions, tomatoes and paneer for the filling. Smear the filling into the chapattis, and roll. Additionally you can also smear ketchup, coriander or pudhina chutney. Heat on the Tava for a minute and pack in your child's box!

4. Rava Idli

Mix one cup of Soulfull's Rava Idli mix with one and a half cups of curd. Steam cook for fifteen to twenty minutes, and pack a handful of Soulfull's Ragi strawberry Fills as a treat.

5. Whole Wheat Pasta

Boil one cup of whole wheat pasta in three cups of water, and a dash of salt, and olive oil. Sauté broccoli, zucchini, beans and carrot in  pan. Make a Puree of half sautéed onion and two tomatoes, and add it to the vegetables. Simmer, till it is thick and dark red in colour. Add salt and oregano or any Italian spices (optional), and garnish with chopped olives and grated cheese.

6. Rice Idli

Mix one cup of Soulfull's Rice Idli mix with one cup of water. Steam cook for fifteen to twenty minutes. Boil, and cut vegetables in half a cup of tamarind water. Add precooked Thoor Dhal to it, followed by Sambar powder, and season with curry leaves, sautéed mustard and aesephotida.

7. Poha/Aval

Pour some water on two handfuls of Aval, and drain the water out completely. In a kadai, sauté mustard seeds, curry leaves and half a green chilli. Add finely chopped onions and sauté. Add shredded cabbage, turmeric powder and salt. Switch off the flame, and mix in the soaked Aval. Garnish with a squeezed lime.

8. Ragi Dosa

Mix one cup of water to one cup of Soulfull's Ragi Dosa Mix. Make two Dosas on a tava. Serve with coconut or tomato chutney. Also add a side of grated carrots, with salt and lime.

9. Quick Pulao

Pressure cook a handful of Basmati rice, with peas and finely diced carrots, cauliflower and beans. Add two cloves, one small stick of cinnamon and some Cardomom pods, before cooking. Once cooked, garnish with roasted cashew nuts. Serve with yoghurt as a delicious accompaniment.

10. Rava Dosa

Mix one cup of the Soulfull Rava Dosa mix in one cup of water. On a very hot Tava, pour the batter, and leave it for two to three minutes. Remove it from the Tava, and repeat the process for one more Rava Dosa. Serve with a chutney of tomatoes, sautéed onion, half a green chilli, a bunch of coriander, and a small piece of tamarind. Add salt to taste. Cut mangoes or a seasonal fruit, too.

This blog is powered by Soulfull.

Some Handy Tips for your Kids' Lunchtimes

• Moderate. Your child needs to have a wholesome lunch, but do not overwhelm your little one with too much food! Send as much food as they can comfortably finish, ensuring that they have a sense of achievement. It is never too early to teach them not to waste food!

• Variety. Excite your child with a wide variety to choose from, be it a Rava Dosa (using Soulfull's Rava Dosa Mix) or some rolls. Mix and match to make lunch an exciting affair!

• Non Messy. Make sure your child's school lunch box is packed to avoid leakage. Pack it in a way that is easy for them to handle, be it chutney smeared Soulfull Idlis or grilled sandwiches.

• Attractive. Keep in mind that the visual is the strongest driver for kids' appetites. Make sure that your school lunches look yummy!  

• Fun. Add a dash of fun to your lunch box, a li’l reward for the child. A handful of Soulfull Ragi Banana Flakes to be had as a nutritious dessert after lunch, perhaps.  

• It is a good idea to make chutneys and spreads over the weekend to use for packing in as accompaniments during the first few days of the workweek. Just mix a little curd, mustard and chili sauce, salt, pepper, chopped tomatoes, chillies, onions and coriander leaves or cheese to make a salsa!

• For Dosas, you can sauté one onion, tomato, green chilli and grind with salt and coriander leaves to spread inside the dosas.

• Lastly, take it easy. You should not be huffing and panting after packing your kids' lunch boxes. Make sure you choose fun, and easy to make options (like the Soulfull Rice Idli), that can be made in a jiffy, and that are nutritious too!

This blog is powered by Soulfull.

Healthy Eating during the quintessential Indian Monsoon Season

In India, monsoons are much cherished and with the first rains comes an anticipation and a sense of excitement from one and all, to welcome in another phase of the calendar year. At the same time however, it is very important to keep cases of monsoon illnesses to a bare minimum, by ensuring clean food and water and a healthy diet regimen overall.

We list out foods ideal for the Indian monsoon season, and also throw in some pointers on what to avoid to maintain the healthy body you so deserve!

Soups

When you are staying indoors during the rains, a bowl of piping hot soup in a flavour of your choice can elevate your soul. It is however best to include vegetable soups in your diet. These will not only keep the cold at bay, it will also ensure that you get the day's nutrients and remain hydrated.

Tea

On a rainy evening, a cup of  masala or ginger mint tea is a perfect compliment to the sunset. If you love to be outdoors, go for a ride to soak in the rains and then stop at a roadside tea stall to have your share of cuppa. Try it out for biscuits to elevate it into a savoury snack! 

Veggie Sticks & Dip

Easy to make and great to have on a rainy day! Curl up with a book and savor your veggie sticks with a cheesy dip. Or better still pick up your favourite DVD and then enjoy the movie with your fill of sticks and tomato ketchup if you wish! 

Savouries:

Say no, to fried dangers like samosas and pakoras, but satiate your tastebud with deliciously healthy Adai Dosas, Rava dosas, Rava Idlis, Rice Idlis or Rice Methi idlis. These are perfectly healthy, and a great way to celebrate the monsoons. One can pick up Soulfull's instant mixes for each of the above, and spring a delicious surprise on the family when the showers hit us.

What to Avoid:

Avoid juices when it rains, especially from a street vendor. If you are absolutely craving for a natural juice, prepare it at home and consume immediately. Also shy away from salads and any such raw food in the monsoons. Any semi-cooked food can result in food infection and other health issues.

Foods to Beat the Indian Summer

Summer; it is that time of the year when cotton clothing, airconditioners, soft drinks and chilled foods are seen everywhere and used by everyone. In India, summers are very hot, and more so in the southern parts of the country. It is very important to partake in a proper diet in summers to keep the body cool and keep diseases like dehydration, vomiting, and diarrhea at bay. This article suggests a variety of foods to keep you cool in summers, and you may include them items into your daily diets and beat the scorching Indian summers this calendar year and beyond.

1. Curd

Arguably the most popular food for the quintessential Indian Summer is curd and yogurt. Life without curd is simply impossible, and curd can typically be consumed in various forms like ratias, chhach (buttermilk), shrikand, or even as a lassi! In South India, people also prefer to eat curd rice in summers. Above all, Curd contains proteins which keep allergies and ulcers away. Any curd based dish is effective to keep one cool in the summers up ahead.

2. Coconut Water

Coconut water is a superb drink and rehydrator. It has the same electrolyte concentration as in our blood, meaning that it gets absorbed very quickly. Furthermore, it contains a lot of beneficial vitamins and minerals that also help in weight loss and in maintaining a healthy metabolism throughout.

3. Watermelon

As the name suggests, Watermelons, as well as litchis and musk melons contain high levels of water. Hence, they should be consumed in bulk during the hot summer months. Watermelon is 91% water by weight and you can find any watermelon vendors at almost every nook and corner in the country when the months of April and May roll by. Put simply, a slice of watermelon a day will help you beat Indian summers with ease.

4. Kokum

Not the most commonplace of foods, it is found in only India and resembles a small, dark purple plum. Though it might possess the same sour taste as a tamarind, a glass of kokum juice a day prevents dehydration, loss of nutrients and improves appetite, whilst also cleansing blood from time to time.

5. Mango

Last but not the least, we have the Indian mango! Unripe mangoes or kacchi kairi is especially very effective during heat waves as it protects us from heat strokes. Aam panna is a drink made in almost every home in India during summers, and so are mango chutneys, murabbas and pickles whichcomplement the Indian food fabulously.

This blog post is brought to you by Soulfull, who produce and market a wide variety of Healthy Breakfast based dishes on Ragi on Finger Millet, a cereal that is great for summer !  You can buy Soulfull's deliciously healthy breakfast cereals and Dosa and Idli mixes  at their dedicated shopping portal, www.soulfull.in