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Kodo millet (Tamil: Varagu; Hindi: Kodra; Telugu: Arikelu; Kannada: Harka) is one of the

millets I got from India this time. I am just experimenting easy millets recipes for breakfast. I
saw a recipe in a magazine, got an idea and I made this kanji just similar to vendhaya kanji we
make with coconut milk. But here I have made it with low fat fresh milk instead coconut milk.
Since garlic cooked in milk is good for health, with this healthy millet, this makes an excellent
healthy breakfast. Kodo millet is a great substitute to rice. With lots of nutritional values, fibre, it
keeps us full for longer time. And just a quarter cup makes a lot of kanji too in a jiffy. Why not
try this for a days breakfast and stay healthy! - See more at:

Varagu Kanji recipe


Recipe Cuisine: Indian | Recipe Category: Breakfast
Prep Time: 10 mins | Cook time: 15 mins | Serves: 2

Ingredients
Varagu / foxtail millet -1/2 cup
Milk -1 cup
Water -1/2 cup
Garlic -4 flakes
Pepper powder -1/4 tsp
Salt -As needed
Curry leaves -few

Notes

Adjust water and milk amount as per your need. But 1 cup milk is must.
You can add coriander leaves instead curry leaves too.
Instead of garlic, if you want it satvik, avoid it, cook with a pinch of hing/ asafoetida and
later temper with mustard, green chilli and more hing.

Samai arisi kanji


Preparation Time : 5 mins | Cooking Time : 20 Mins |Serves: 1-2
Samai arisi 3 tblsp
Vendayam 1 tsp
Cumin seeds (jeera) 1/2 tsp
Water 2 cups
Butter milk 2 cups
Salt to taste
Mustard seeds 1/4 tsp
Asafoetida a pinch
Pepper powder to taste
Oil 1 tsp Method:
In a pressure cooker, add oil and throw in the mustard seeds and when it splutters, add the
cumin seeds , asafoetida and venthayam.
Saute for few secons without getting it burnt.
Add the samai arisi to this. You can wash the rice nicely and add the rice to this
In some parts of the world, the word "to eat" literally means "to eat rice." All varieties of
rice are available throughout the year, supplying as much as half of the daily calories for
half of the world's population.
The process that produces brown rice removes only the outermost layer, the hull, of the
rice kernel and is the least damaging to its nutritional value. The complete milling and
polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80%
of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus,
60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and
polished white rice is required to be "enriched" with vitamins B1, B3 and iron.
Brown Rice, long grain, cooked 1.00 cup (195.00 grams) Calories: 216 GI: low
Administration's "Reference Values for Nutrition Labeling." Read more background information
and details of our rating system.
Brown Rice, long grain, cooked
1.00 cup
195.00 grams
Calories: 216
GI: low
DRI/DV
Nutrient
World's Healthiest
Nutrient
Amount
(%)
Density
Foods Rating
manganese
1.76 mg
88
7.3
excellent
selenium
19.11 mcg
35
2.9
good
phosphorus
161.85 mg
23
1.9
good

copper
0.19 mg
magnesium
83.85 mg
vitamin B3
2.98 mg
World's Healthiest
Foods Rating
excellent
very good
good

21
21
19

1.8
1.7
1.5

good
good
good

Rule
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

This chart graphically details the %DV that a serving of Brown rice provides for each of the
nutrients of which it is a good, very good, or excellent source according to our Food Rating
System. Additional information about the amount of these nutrients provided by Brown rice can
be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional
Profile for Brown rice, featuring information over 80 nutrients, can be found under the Food
Rating System Chart.

Why Brown--But Not White--Rice is One of the World's


Healthiest Foods
The difference between brown rice and white rice is not just color! A whole grain of rice has
several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice.
This process is the least damaging to the nutritional value of the rice and avoids the unnecessary
loss of nutrients that occurs with further processing. If brown rice is further milled to remove the
bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more
nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the
white rice we are used to seeing. Polishing removes the aleurone layer of the grain--a layer filled
with health-supportive, essential fats. Because these fats, once exposed to air by the refining
process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the
product. The resulting white rice is simply a refined starch that is largely bereft of its original
nutrients.
Our food ranking system qualified brown rice as an excellent source of manganese, and a good
source of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3). The complete
milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3,
80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus,
60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States,
fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the
form of these nutrients when added back into the processed rice is not the same as in the original
unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice
"enrichment."

Here are some of the ways in which the nutrients supplied by brown rice can make an important
difference in your health:

ManganeseEnergy Production Plus Antioxidant Protection


Women Who Eat Whole Grains Weigh Les
Brown Rice is Rich in Fiber and Selenium
Lower Cholesterol with Whole Brown Rice
Significant Cardiovascular Benefits for Postmenopausal Women
Phytonutrients with Health-Promoting Activity Equal to or Even
Higher than that of Vegetables and Fruits
Lignans Protect against Heart Diseas
Reduce Your Risk of Metabolic Syndrom
Brown Rice and Other Whole Grains Substantially Lower Type 2
Diabetes Risk
Fiber from Whole Grains and Fruit Protective against Breast
Cancer
Help Prevent Gallstones
Whole Grains and Fish Highly Protective against Childhood
Asthma
Meta-analysis Explains Whole Grains' Health Benefits
Administration's "Reference Values for Nutrition Labeling." Read more background information
and details of our rating system.
Brown Rice, long grain, cooked
1.00 cup
195.00 grams
Calories: 216
GI: low
DRI/DV
Nutrient
World's Healthiest
Nutrient
Amount
(%)
Density
Foods Rating
manganese
1.76 mg
88
7.3
excellent
selenium
19.11 mcg
35
2.9
good
phosphorus
161.85 mg
23
1.9
good

copper
0.19 mg
magnesium
83.85 mg
vitamin B3
2.98 mg
World's Healthiest
Foods Rating

21
21
19

1.8
1.7
1.5

good
good
good

Rule
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

excellent
very good
good
In-Depth Nutritional Profile for Brown rice

Ragi malt aka ragi kanji recipe is a very popular & healthy breakfast recipe in Tamil nadu as well
as in Karnataka.In Tamil,we call it as keppai kanji.As my MIL is mildly diabetic,she makes it
very often for her breakfast.She also tells us to consume this kanji as it keeps the body cool
during summer & it has high calcium content which is much needed for ladies nowadays.Its a
very healthy drink to have during fasting & which keeps us energetic and active the whole
day.When Raksha was a baby,i used to give this porridge to her twice a day.I have shared in
Notes section on how to make this porridge for babies.Here in Bangalore,most of the people
consume ragi in the form of porridge or Ragi mudde.So whatever may be the dish,it would be
better to include ragi regularly in our diet to stay healthy and fit.In this post,i have shared sweet
and spicy porridge which i learnt from my MIL.She makes in two ways.One using ragi flour and
the other one with ragi grains by soaking it overnight.I felt porridge made out of ragi grains is
more flavourful than the one with flour.Sendhil loves spicy version more
INGREDIENTS
For porridge
Ragi flour - 1/4 cup
Water - 2 cups
For sweet version
Porridge - 1 cup
Grated jaggery -1.5-2 tbsp
Cardamom - 1 seed(crushed)
Water - little
Salt- a pinch
Boiled Milk - as needed(optional)
Chopped nuts(optional)

For spicy version


Porridge - 1 cup
Salt - as needed
Curd 2 tbsp
Water 1/4 cup
To temper
Oil - 1 tsp
Mustard seeds - 1/4 tsp
Urad dal -1/4 tsp
Curry leaves - few
Red chilli 1/2 no(pinched)

Coriander leaves - few(optional)

METHOD

In a wide bowl,mix the ragi flour in the mentioned quantity of water.Mix without lumps using a whisk and
boil for few minutes till it becomes thick (porridge consistency).Stir whenever needed.

Switch off the flame and divide the porridge in two bowls.
For sweet version,add grated jaggery to one bowl and boil for few minutes till jaggery
melts and raw smell emanates.Switch off the flame and add cardamom powder,milk.Stir
well and serve hot or warm(Remember, this porridge thickens after it cools down.So add
more milk or water to adjust the consistency before serving).Add chopped nuts( if using)
and serve.Generally ragi takes less jaggery.So use carefully.Do not add more jaggery.If
you feel sweetness is more,add more milk or water to adjust it.
For spicy version,temper all the ingredients given above and add to the porridge.
Whisk curd & water.Make thick buttermilk and add to porridge.To this add salt,hing Mix
well and serve.Add fresh curry leaves,coriander leaves & serve.Ragi porridge needs
lesser salt than usual.So add accordingly.

Color of this porridge may vary based on the quantity of milk & buttermilk u add.
To make this porridge more flavourful,soak ragi grains overnight and grind it smooth the
next morning adding required water.Dilute it and make porridge as given above.It tastes
fresh and more flavourful too.
Use fresh curd for spicy version.If using sour curd,use very less quantity else porridge
will turn too sour.Generally ragi needs less jaggery & less curd.So adjust as per ur taste
buds.
For variations,u can add sugar or palm jaggery in sweet version.U can also omit milk and
add water to adjust the consistency.
Add finely chopped nuts if making for kids.
For babies of 6 months old:
If giving for the first time,take 2-3 tsp of ragi in a bowl,Add 1 cup of water,mix without
lumps.Boil till it thickens and becomes shiny.Make sure u stir well else it would be burnt
in the bottom.After it thickens,add sugar & cardamom powder OR salt & thick curd.Mix
well & serve in spoonable consistency.

If u want to feed in bottle,add some milk & sugar OR little salt and buttermilk,make it
runny and adjust sugar and feed.

Millet, raw
The nutritional values of "Millet, raw" per 100 grams are:
Nutrition
Summary
Total
378
Calories
Protein
11 g
Fat
0.4 g
Carbohydr 72.9
ate
g
Amoun %Daily
Nutrients
t
Value
Calcium, Ca 8 mg 0.8 %
0.75 m
Copper, Cu
37.5 %
g
3.01
Iron, Fe
16.72 %
mg
Magnesium, 114 m
28.5 %
Mg
g
Manganese, 1.63 m
81.6 %
Mn
g
Phosphorus, 285 m
28.5 %
P
g
195
Potassium, K
5.57 %
mg
Health Benefits
Ragi for weight loss: Ragi contains an amino acid, Tryptophan which reduces appetite. It has a
much higher amount of dietary fiber compared to white rice and other grains. It is also a low fat
cereal and most of the fats are in the unsaturated form. This makes it the best choice in grains for
people trying to lose weight. The bulkiness of the fibers and the slower digestion rate makes one
feel fuller on fewer calories and therefore helps prevent excess caloric consumption.
Ragi for bones: Ragi is the richest source of calcium among plant foods. Calcium along with
vitamin D helps to strengthen bones. It is an excellent source of natural calcium for children and
aging people. It helps in development of bones in growing children and in maintenance of bone

health in adults. Thus Ragi helps to keep bone problems at bay and could reduce risk of fractures
too.
Ragi for diabetics: Regular consumption of finger millet is known to reduce the risk of diabetes
mellitus and gastrointestinal tract disorders and these properties are attributed to its high
polyphenol and dietary fiber content. According to research Finger Millet based diets help
diabetics as they contain higher amounts of fiber over other cereals and millets. Diets based on
whole finger millet have a lower glycemic response i.e. lower ability to increase blood sugar
level. This has been attributed to presence of certain factors in ragi flour which lower
digestibility and absorption of starch.
Ragi for lowering high cholesterol levels: Ragi contains amino acids Lecithin and Methionine
which help in bringing down cholesterol levels by eliminating excess fat from Liver. Finger
Millet also contains the amino acid threonine which hinders fat formation in the liver, and helps
to bring down the cholesterol levels. The high fiber content of ragi also helps to manage
cholesterol problems.
Ragi in anemia: Ragi is an excellent plant source of natural Iron. Its consumption helps in
Anemia. Vitamin C increases iron absorption. Sprouted ragi develops vitamin C in the process of
sprouting, therefore the iron in ragi becomes more bioavailable when consumed as sprouted ragi
flour or ragi malt.
Ragi for relaxation: One amazing benefit of Ragi is that it helps in relaxing the body naturally.
It is found to be beneficial in conditions of anxiety, depression, migraine and insomnia.
Ragi as a source of essential amino acids: Ragi is rich in Amino Acids vital for the body.
Finger Millet contains amino acids namely Tryptophan, Threonine, Valine, Isoleucine and
Methionoine. Isoleucine helps in muscle repair, blood formation, bone formation and improves
skin health. Valine is an essential amino acid which facilitates metabolism and repair of body
tissues. Another essential amino acid, not found in most cereals, is Methionine. It is found in
Ragi and therefore makes it a complete protein food unlike other cereals and millets. The amino
acid Methionine is useful in various body processes, helps in eliminating fat from the body, and
is main provider of sulfur in body. Sulfur is essential for production of Glutathione which is the
body's natural and most important antioxidant.