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Ragi Recipe for Athletes!

Ragi Recipe for Athletes!
Ragi Recipe for Athletes!

Have just hosted Sankeerth. B.R. (The initials of his first two names difficult to pronounce, he in fact known as Sank to his friends and the badminton world, that for him is rapidly expanding at his 20 years of age!) for a Vancouver Badminton National Meet. Sank, despite being somewhat jet lagged, fought his way through several qualifying rounds, but lost to an opponent in his mind he should have easily beaten, as he has several times in the past. He gave too many early points…as he described…points that were really his, as was in his territory and at the net!…before too belatedly woke up, nearly point clawing his way! This man a good attitude…and unconventional determination to achieve best coaching and advice…could be Canada’s first Olympic medal winner…remember that prediction!

We have discussed jet lag on the blog…and it is really relevant for traveling athletes…more so for flying East than West! Circadian adjustment is important, and if one flies from Toronto can be done in half the hours per day of the time difference…few athletes really realize this importance. Other negatives that can really knock performance and known to athletes are alcohol…it is the new smoking without question…and a failure to optimize one’s diet!

Sank, origins are Southern India…understands Hindi but India is a linguistic checkerboard….even extending to Tamil in the far South. The advantage of its recent past empire being a common tongue of English…that really is the Mandarin of India! But Southern India home to Ragi…Ragi Recipe for Athletes!

Sank loves Ragi which is a whole grain, rich in fiber, gluten-free and South India staple, packed with calcium, good carbs, ammino acids and Vitamin D.  Ragi Recipe for Athletes!

One final important pointer…Ragi also contains tryptophan….this is associated with melatonin and is suggested as being a repairer of cartilage that tissue that is so at risk to wear and tear, particularly when it comes to athletes!

The latter really important in Northern climes such as Canada where natural Vitamin D from the sun is in really short supply. This particularly important for darker skins as it takes more time to absorb the Vitamin D! Ragi known as Finger Millet or Nachni in North India, the grain actually originated in Africa and has been cultivated in Uganda and Ethiopia. Thanks to this reference the following is a good, spicy and interesting porridge. Ragi Recipe for Athletes!
Ragi Recipe for Athletes!
Ragi Recipe for Athletes!
Preparation Time : 5 mins

Cooking time : 5 mins
Serves: 2 to 4

Ingredients:Ragi Flour – 2 to 3 tblspn
Water – 1 cup
Buttermilk – 3/4 cup
Salt to taste

Oil – 1/2 tsp
Mustard Seeds / Kaduku – 1/2 tsp
Urad dal / Ulundu Paruppu – 1/2 tsp
Asafoetida / Hing / Kaya podi a pinch
Dry Red Chillies – 1 broken
Curry leaves a sprig


Take ragi flour and water in a sauce pan. Cook till it thickens and it is cooked. Set aside to cool completely.

Now take it in a bowl, add salt, water, buttermilk and whisk well.

Make seasoning by heating oil and crackling all the ingredients. Pour this into the ragi mix and mix well.



Take ragi in a sauce pan
add water
mix well
now cook this till it thickens
set aside to cool
take it in a bowl
add buttermilk
add salt
mix well..add water as needed
now make seasoning, heat oil in a pan
add mustard seeds
add urad dal
add asafoetida
add dry red chilli and curry leaves
pour it in
mix well

See original recipe here