Ingredients

• 1 cup ragi flour (finger millet flour, preferably fresh and finely ground)

• 2½ cups water

• Pinch of salt

Method

• Bring water to a boil in a thick-bottomed pan. Add salt.

• Add 1–2 tbsp ragi flour to the boiling water and mix well (this prevents lump formation).

• Reduce the flame and slowly add the remaining ragi flour without stirring immediately.

• Cover and cook for 2–3 minutes on low flame.

• Using a wooden stick (traditional ragi muddhe stick) or spatula, mix vigorously until smooth and lump-free.

• Continue cooking and mixing until the dough thickens and leaves the sides of the pan.

• Wet your hands slightly, take a portion, and shape into round balls while still warm.

Benefits

• Rich in calcium (supports bone health and prevents osteoporosis)

• High dietary fibre improves satiety and gut health

• Low glycaemic index supports blood sugar control

• Contains essential amino acids like methionine (often limited in cereals)

Who Can Eat It

• Suitable for diabetics, weight management clients, and athletes

• Ideal for individuals with gluten intolerance

• Safe for children above 1 year (in softer form)

Ideal For

• Sustained energy meals

• Pairing with protein-rich curries (sambar, dal, chicken curry) for complete nutrition

Best Time to Consume

• Lunch (preferred for better digestion due to its dense nature)