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Ragi Rava Upma

VIEWS 4895

Energy (kcal) - 238

Protein (g) - 7.7

Carbohydrate (g) - 36.8

Fat (g) - 6.3

Khyati's Health-O-Meter Says:

Ragi is a whole grain that is gluten-free and a staple of South India. It is a very good source of calcium, helps in controlling diabetes and helps battling anaemia. The high amount of dietary fibre in Ragi makes it a super food for weight loss.

  • Ragi flour - 20gm
  • Rava - 10gm
  • Onion (chopped) - 1 no.
  • Carrot (chopped) - ½ no. 
  • Green chilli (chopped) - 1 no. 
  • Mustard seeds - ¼ tsp 
  • Chana dal - 1 tsp 
  • Curry leaves - 2-3 no. 
  • Oil - 1 tsp 
  • Coriander leaves for garnish 
  • Salt to taste
Step 1 Dry roast ragi and rava in a non-stick pan Step 2 Heat oil in a pan, add mustard seeds and fry chana dal till brown. Step 3 Add onions, carrots, green chilly and curry leaves and saute till onions are translucent. Step 4 Add the rava and ragi mixture to it, add salt and water and cook on slow flame till ragi-rava is soft Step 5 Garnish with coriander and serve.


10 FEB 2018
VIEWS 4895


Oats Porridge (easy To Prepare)

Oats are very high in soluble fiber which is a protective factor against diabetes, high cholesterol levels, poor heart health, and obesity. When used in combination with milk it is a very good cereal protein combination that provides calcium, proteins, and potassium which helps maintain healthy blood pressure. .choped11 { width: 100% !important; height: auto !important; */ object-fit: cover !important; }

Four Flour Dosa

Bajra is rich in insoluble fiber that helps digestion and stool formation. It also contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease. The compounds in jowar, called phytochemicals, might help prevent and treat certain types of cancer. Ragi has a good amount of calcium in it. Cereal and protein ratio is 3:1 which make sure that this becomes a class 1 protein.

Barley Upma

Barley is one of the healthiest cereal, it contains soluble fiber and beta-glucan that keeps hunger pangs at bay. Also, it is a low GI food, which makes it suitable for diabetics. It also has a very chewy, pasta-like consistency. Besides this barley claims to be an excellent source of molybdenum, manganese, and selenium. Barley is also a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.