RAGI AND BANANA SMOOTHIE
Health benefits: This smoothie is an ideal breakfast for all age groups. Jaggery is rich in iron and minerals. Ragi is a great source of iron and calcium. Healthy alternative for celiac patients if coconut milk is used instead of normal milk as it is naturally gluten-free and alkaline. Because of its high nutritional content, longer satiety and it is recommended as a weaning food for babies. It is good for blood pressure because of its high potassium and magnesium and low sodium levels. Aids milk production in lactating mothers. It is rich in antioxidants and amino acids (especially tryptophan) which help to provide relief from conditions like anxiety, hypertension, depression, and migraine.
A Smoothie is a thick, creamy, and cold beverage made from pureed raw fruits, vegetables, and sometimes dairy products, typically using a blender. The healthfulness of a smoothie depends on its ingredients and their proportions. Many smoothies include large or multiple servings of fruits and vegetables, which are recommended in a healthy diet and intended to be a meal replacement.
- Ragi powder/ flakes – 3 spoons (45 gm)
- Ripe banana – 1-1/2 (120 gm)
- Jaggery or palm sugar – 15 gm
- Milk/ coconut water/ butter milk
- coconut milk/ plain water – 200 ml
No. of servings: 1 glass (250-300 ml)
Roast washed and dried ragi, make fine powder. If ragi flakes are available, soak for 5 minutes. In a blender add banana, jaggery / palm sugar, ragi flakes or powder and blend for few seconds. Then add the liquid of choice and then blend for some or time till it is smooth and homogeneous.
Diabetics and obese persons can have without jaggery
Author: HealthyLife | Posted on: June 17, 2021
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