The Health Benefits And Recipe For Nachni Bhakri
Ancient grains are becoming increasingly popular right now! Nachni, jowar, bajra, barley, and amaranth were traditional staples before the 1950s.
Whole grains include essential nutrients and are healthier. The super grain Nachni, which has recently captured everyone’s attention, has amazing health benefits. So let us examine the subject in depth to learn about its nutritional value and health advantages.
But wait, we also have a recipe! Why are you still waiting? Go ahead!
What Is Nachni?
Nachni, aka Ragi, is Eleusine coracana. Nachni is grown in tropical Africa, India, and Sri Lanka.
Its nutrients improve digestion, lessen heart disease risk, prevent ageing, and regulate diabetes.
Nutritional Value Of Nachni
Nachni is a superfood since it is loaded with nutrients. It is rich in macro and micronutrients, fats, proteins, vitamins, and minerals.
Let us review the nutrition facts for 100g of Nachni:
Calories: 345 kcal
Fat: 3.4g Carbs: 80 g
Food Fibre: 2.7 g
Protein: 13 g
Sodium: 5 mg
Potassium: 40 mg
Health Advantages Of Nachni/Ragi
The health benefits of Nachni are enormous! Here are a few of its advantages
1. Beneficial For Bone Health
Nachni flour has more calcium than other grains. 100 g of Nachni has 344 mg of calcium, according to the National Institute of Nutrition in India.
Calcium strengthens bones and teeth and helps prevent osteoporosis. As a result, it benefits kids who are still growing.
2. Regulates Blood Sugar Levels
The seed coat of the Nachni grain contains more polyphenols and dietary fibres than that of rice, maise, or wheat. This significant dietary fibre intakes lower blood sugar levels in the body. It aids in blood sugar regulation.
3. Promotes Healthy Skin
When it comes to maintaining healthy, youthful skin, Nachni is highly effective. This is because its necessary amino acids, such as methionine and lysine, lessen the likelihood that the tissues of the skin would wrinkle and droop.
One of the few naturally occurring sources of vitamin D is Nachni. Vitamin D transports calcium, which is essential for life.
4. Interfere Anaemia
Nachni is an excellent natural source of iron, making it a boon for persons with anaemic and low haemoglobin levels. The ability of Nachni to sprout boosts the grain’s vitamin C content, which makes it easier for iron to enter the bloodstream.
5. Calms The Body
Regular use of Nachni is quite beneficial for treating anxiety, depression, and restlessness. Additionally, antioxidants are advantageous since they have calming effects naturally, especially tryptophan and amino acids.
6. Weight-Loss Support
Your weight-loss diet should definitely include Nachni. The combination of high dietary fibre prevents hunger pangs and lowers unreasonable cravings. The result is a decrease in appetite and weight loss. The low glycemic index also lessens hunger feelings and maintains the digestive system’s functioning.
Recipe for Nachni Bhakri
The Nachni bhakri (Ragi Bhakri), a Maharashtrian bread that is vegetarian, vegan, and Jain, is typically eaten for lunch and dinner. The Nachni used to prepare this low-fat, super-grain, lactose-free, low-sodium, sugar-free, dairy-free, no added sugar, and zero-trans-fat bread is high in calcium and improves the bread’s nutritional value.
With kadai paneer, shepu moong dal sabji, tandoori butter chicken, or palak paneer gravy, a healthy supper is offered. A popular traditional Maharashtrian meal is pithla with bhakri. At home, try this delectable meal.
Ingredients
Nachni flour — 12 cups
Lightly roasted — 1tbsp
Sesame seeds — 1 tbsp
Ghee — 1 tbsp
Salt — 1tbsp
Method
1: To prepare the Nachni floor, combine it with salt and sesame seeds, sparing some for later use.
2. By adding warm water, make a soft dough.
3. Divide the dough into eight equal pieces, then roll each piece into a small ball. Spread each ball on the surface, flattening it with your palm. Sprinkle some sesame seeds on top.
4. Set a bhakri on a nonstick tawa that has been heated.
5. After the water has evaporated, flip the bhakri over and continue cooking it by flipping the sides until both sides are equally done.
6. Proceed in the same way to prepare the remaining bhakri.
7. Arrange them on a serving platter, drizzle them with ghee, and serve them with the sabzi of your choice.
Recommendation from a Dietitian
One of our traditional crops, Nachni, is incredibly healthy and nutrient-dense.
Additionally, Nachni is a good source of fibre, calcium, potassium, iron, and other vitamins and minerals. In addition to the numerous health advantages mentioned above, integrating Nachni into meals has advantages for people who are gluten intolerant. In a variety of culinary formats, Nachni can also be a daily part of your meals.
Lavinia Chauhan, a dietitian
The Final Word
All ages can readily consume Nachni because it is a food crop that is widely available. Nachni is also a vital component of a vegan diet because of its excellent nutritional content and gluten-free status. Nachni may be an excellent diet component for people who like to make healthy food decisions every day.
