How to improve your bone health.

Ragi malt recipe

We have all heard about the benefits of Ragi, or Finger Millets, as they are known.

Loaded with calcium, iron, vitamins B1 and B3, vitamin C, vitamin D, and some important amino acids, this is precisely the food we need to include in our daily diet as opposed to the vitamin supplements that we depend on to meet our nutritional requirements.

READ THISΒ 6 health benefits of Ragi

Adding just this one food to our diet to benefit from all these nutrients seems a lot appealing, too.

Its high amount of calcium is required for strong bones and to keep away osteoporosis.

Its high fibre content and low Glycemic Index makes it perfect for diabetics.

A good source of iron, millets helps us fight anaemia.

It keeps you full for long and thus keeps you safe from the terrible hunger pangs, resulting in easier weight loss.Β 

It is also said to help relax our mind thus helping those suffering from anxiety, depression, and sleeplessness.Β 

Naachni, as Finger Millets are known in Marathi, has been a part of my pantry. I use it to make flatbread, especially along with stuffed brinjals, and baingan ka bharta. But, using naachni flour to make porridge was something new to me.

It’s really simple. From making the malt at home to cooking the porridge, it’s one easy recipe I am sure you will love.


Malt means the germinated grain, which has been soaked and then dried to avoid further germinating. (Source Wikipedia)

You will find ragi malt in supermarkets, but I find that the store-bought variety is costly. Also the homemade one feels purer in comparison.


Take about 250 gms of ragi, and soak it in water overnight.

The grains of ragi are really minute, so be careful when you rinse the grains. Use a fine strainer to rinse it.

Ragi malt recipe


The next morning, rinse the grains and once the water drains away, carefully collect it all in a clean cotton cloth.

Ragi Malt recipe

Air it for a while and once it feels just slightly damp, bundle it all up and place it under a vessel to give it some warmth, and help the grains sprout.

It may take around 8 hours, or more, to germinate.

Ragi malt recipe

Then, remove it all carefully from the cloth into a clean, dry plate and place it in sunlight (if you have access to direct sunlight pouring in through the windows.)

Ragi malt recipe

If not, move the sprouts to a thick-bottomed pan and roast for 10 – 15 minutes on low flame.

Use a spatula to keep stirring the ragi so that it doesn’t get burnt.

After about 15 minutes, switch off the gas and move it into a dry plate. Allow to cool.

Ragi Malt recipe

Once cool, grind it into a powder. You need to grind for longer if you want a fine powder. I grind it to a coarse powder that I relish much more than the finer, store-bought variety.

Ragi malt recipe

Store it in an airtight jar and refrigerate it.


Earlier I used to prepare the sweet porridge, now I prefer the savoury. Both of these are easy to make.



Water – 300 ml (or a mugful)

Ragi malt – 3 tablespoons

Jaggery – 1 tablespoon (or, as per your preference).

A pinch of salt.

Ghee – 1 teaspoon


In a vessel, bring the water to a boil.

Add a pinch of salt and the jaggery. You could also use dates instead of jaggery. Just chop two dates and add it to the water, just before you add the ragi malt and mix well.

In a bowl, take 3 spoons of ragi malt, add a little water to make a paste.

Once the water boils, add the ragi malt paste and keep stirring continuously to avoid lumps from forming.

Stir till you get a porridge-like consistency.

Switch off the gas.

Add a spoonful of ghee, and serve.



Water – 300 ml.

Ragi malt – 3 tablespoons

Salt – to taste

Oil – 1 tablespoon for tempering

Beetroot or carrot – 1, chopped into thin slices. (Optional)

Curry leaves and green chilli – chopped.

Mustard seeds and cumin seeds – for tempering.

Ghee – 1 teaspoon.

Cooking time – 15 minutes


In a vessel, take 300 ml or a mugful of water. Keep it to boil.

Add slices of either beetroot or carrot. This step is optional. I add these veggies alternately as it enhances its nutritional value.

Add salt as per taste to the water.

Ragi malt recipe

In a small bowl, take 3 tablespoons of ragi malt, add a spoonful of water and mix it to get a thick paste. You will have to add some more water till you get a paste-like consistency. Keep it aside.

Once the water comes to a boil, slowly add the ragi paste and keep stirring. Do not allow any lumps to form.

Ragi malt recipe

The mixture will slowly thicken after continuously stirring. Once you get a porridge-like consistency, switch off the gas.

In a tempering pan heat 2 spoons oil, or ghee, if you wish to.

Once the oil is hot, add mustard seeds and cumin seeds and allow to splutter.

Add curry leaves and chopped green chillies. Once these splutter, add it to the porridge.

Mix well.

Add a teaspoon of ghee to it and serve hot.


I have this porridge as my evening snack before I go for my walk.

It’s filling and doesn’t make me hungry even after I return from my walk.

I also feel less hungry at night and have a light dinner of maybe 2 chapatis and sabji, or daal.

Ragi malt - recipe and benefits

So, if you wish to lose weight, do switch to the ragi malt. It will not only keep you well-nourished but also help you reduce the pounds the healthy way, without weakening you from within.

In ‘Glow’, a book I am reading presently, the author Vasudha Rai suggests consuming millets with fat as they are drying in nature. So, add a teaspoon of ghee to your porridge. Moreover, ghee always enhances the flavour of a dish, apart from making it healthier.

That’s all. isn’t it so easy?

Read: Some more ragi malt recipes here: Ragi malt recipes

Do try it out and let me know how you liked it.

Pin it for later!

Ways to improve your bone health


Published by shilpagupte

Do you know the secret to living a happy life? Eat. Pray. Love. Or, watch what you eat, wish well for all and fill your heart with love! That's precisely what I try to do through my blogs: 'Metanoia', the wellness blogazine, and 'Fictionista', my blog for fiction and non-fiction. Welcome to my virtual homes!

23 thoughts on “How to improve your bone health.

  1. Oh! Dang. This has made me hungry and I want it for breakfast.

    Got to try it soon. Thanks Shilpa. I love Ragi atta. So bet will like this too.


  2. I make Ragi dosas at home, Shilpa but never make the batter from scratch due to paucity of time, so I get organic Ragi batter from my store for it. I love the taste of ragi and it is super healthy as well. It is actually very popular in the South as baby food as well, you know and the ragi malt drink is fast catching on as a health drink with many these days.

    Liked by 1 person

    1. I did make ragi dosa ones or twice and loved it. It was only earlier this year that I thought of trying ragi malt as my afternoon snack.
      Yes, ragi is very popular in the South esp as baby food. I guess everyone is waking up to the goodness of these little grains! πŸ™‚


  3. I love the sweeter version of this one. I make it with store bought ragi flour and jaggery. Didn’t know it is a rich source of calcium. I just love it’s creamy texture. And with ghee it tastes even more delicious.They also make awesome dosa.

    Liked by 1 person

    1. Its what I used to make before I made my own malt at home. That was soft and sweet and I liked it. Now after tasting my homemade, savoury malt, i have gotten addicted to it 😁


  4. Love ragi malt and have it everyday, although I must confess I buy the store bought powder myself. But I am putting this on my to-do calendar for the next quarter in terms of trying new things to cook. Thanks for the step by step recipe.

    Love the sweet and savoury versions equally! πŸ˜€

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

<span>%d</span> bloggers like this: