Embark on a culinary journey to Karnataka with the traditional and delightful Ragi Manni, a finger millet-based dessert that's not just rich in flavor but also packed with health benefits. This delectable sweet treat is a perfect balance of nutrition and taste, offering a guilt-free indulgence for those with a sweet tooth. Let's dive into the recipe of this healthier dessert alternative.
Ingredients
- 1 cup whole ragi (finger millet)
- 1/4 cup jaggery
- 5 cloves or cardamom
- 200 ml coconut milk
- 2.5 cups water (for grinding)
Method
- Preparation of Ragi: Begin by washing and rinsing the whole ragi thoroughly. Soak it for 6-7 hours, or preferably overnight. This soaking process is crucial for softening the grains and enhancing their nutritional value.
- Grinding Ragi: Drain the soaked ragi and blend it with 2.5 cups of water until it forms a smooth paste. The goal is to extract as much ragi milk as possible.
- Extract Ragi Milk: Strain the ground mixture using a fine strainer to collect the liquid, which is your ragi milk. To ensure maximum extraction, add a little more water to the leftover ragi in the strainer, and grind again. Strain once more.
- Cooking the Dessert: In a deep kadai or heavy-bottomed pan, combine the jaggery, coconut milk, and extracted ragi milk. Cook this mixture over low heat, stirring continuously. Patience is key here, as it takes some time for the mixture to thicken and reach a dense consistency.
- Setting the Manni: Once the mixture thickens, pour it into a greased plate or tray. Allow it to cool and set. This step is vital for achieving the right texture of the Ragi Manni.
- Serving: Cut the set Ragi Manni into your desired shapes. Serve with a drizzle of ghee for added richness and flavor.
Nutritional Benefits
- Rich in Fiber: Ragi is an excellent source of dietary fiber, aiding in digestion and promoting a feeling of fullness, which can help in weight management.
- High in Calcium: One of the best natural sources of calcium, ragi strengthens bones and teeth, making it an ideal food for growing children and the elderly.
- Gluten-Free: This dessert is perfect for those with gluten sensitivities or celiac disease, as ragi is naturally gluten-free.
- Natural Sweetness from Jaggery: Jaggery not only adds sweetness but also brings in iron and healthy minerals, making it a better alternative to refined sugar.
- Rich in Iron and Antioxidants: Ragi is a good source of iron and antioxidants, which help in improving blood circulation and overall health.
- Energy Booster: The combination of ragi and coconut milk provides sustained energy, making Ragi Manni a great snack for active individuals.
Ragi Manni is not just a dessert; it's a celebration of health and taste, packaged into one delightful dish. It's a testament to the fact that traditional recipes can be both nutritious and delicious. Enjoy this Karnataka special and treat your body to its many health benefits! 🌾🥥🍮