NACHANI CHI UKAD - "FINGER MILLET PORRIDGE"

“Nachanichi Ukad” (steamed finger millet) or “finger millet porridge” which I think is the best way to describe this dish in English is one of my favourite breakfast dishes. The preparation is made using a very special super grain named “finger millet” called Ragi or Nachani in most parts of India and is mostly grown near the foothills of the Himalayas. And so, it is not only very nutritious, but it is also blessed by the Divine vibrations of these mighty mountains. In the West, you will easily find finger millet flour in Indian shops.

I usually end my fast by having this dish for breakfast because it is very light, easy to digest and yet extremely nutritious. Also, after fasting for a day, the sense of taste becomes very sharp and so, I love to savour the creamy texture of the ragi cooked in ghee, I love the sharp and bitter taste of the mustard seeds as you bite on them every once in a while and I love to close my eyes and observe on my tongue how the flavours of the curry leaves have subtly melded into the dish. What appeals to me is the simplicity of this preparation.

General health information:

Ragi has not achieved the hallowed status of other grains like quinoa (thank god!) but to me it easily qualifies as a super grain. Here is why:

1. Amino Acids: Ragi contains high proportions of many different essential Amino Acids. It is also rich in protein making it a perfect grain for vegetarian diet.
2. Source of calcium: Ragi has an astonishingly high content of calcium and by including this grain in your diet, you can easily do away with the 'factory made' supplements for calcium. Semi liquid ragi porridge is the most popular baby food in India. One of my friends even fed ragi porridge to his puppy on recommendation of his vet! Since ragi is also high in iron, it is recommended for people with anaemic condition.
3. Good for the gut: Ragi is a rich source of fiber, is light and easily digestible - another reason why it makes a great food for babies and ageing people. Further, it is gluten free and therefore a good substitute for gluten sensitive people.
4. Weight loss and diabetes: Ragi is one of the best grains for weight loss. The cereal has low fat content and contains mainly unsaturated fat. Ragi contains an amino acid called Tryptophan which lowers appetite. Also, since it is high in fibre, it gets digested at a slower rate, hence keeping you full for longer and hence controlling further consumption. The slow digestion coupled with its low glycemic index helps in controlling sugar level making it suitable for diabetics. Because of its high energy and appetite reducing property, it was the best choice of grain among the poor farmers of my state (Maharashtra) who needed energy for hard labour but could not afford wheat. The result – skinny but extremely hardy farmers. However, now with more awareness of the nutritional benefits of ragi, it has become dearer than wheat!
5. Skin Health: The amino acids named Methionine and Lysine in ragi help with vitality and glow of the skin, supports the skin tissues and prevents it from premature wrinkling.

Ayurvedic information:

Dosha information: K↑P↓ V (No information available about effect on Vata dosha)

Rasa (primary states): Sweet

Virya: Cooling

Vipaka (post digestive effect): Information not available

Ragi is a cooling grain and a perfect addition to breads in summer. I usually mix this grain with other neutral grain like sorghum for making flat breads in summer.

Preparation time: 10 minutes

Cooking time: 10 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 2

Vegan: Yes

Ingredients:

1 cup finger millet flour

1 tbsp yoghurt (vegans can do without yoghurt)

2 cups water

1 tbsp ghee (vegans can use oil)

1 pinch asafoetida

7-8 curry leaves

1 tsp mustard seeds

Himalayan/ Rock salt to taste

Optional:

1 Dry red chilli cut into one inch pieces

Preparation:

1. Take the finger millet flour, yoghurt, water and salt in a bowl and mix it well using a spoon with a gentle circular motion till there are no visible chunks of flour or yoghurt. If you are impatient and try to stir it faster, the flour and water are just going to spill out of the bowl and you will not save any time. This advice seems very elementary but believe me, I have been there. So, stir slowly and do a dharana on the mixture in the bowl and see how this abstract looking mixture transforms into a uniform, silky, light brown mixture. There is a beautiful phrase in Marathi language called “ek jiva karne” literally meaning “making it into One soul”. What it means is mixing the ingredients till you cannot tell them apart because they have merged into one. Keep this mixture aside.
2. Take the ghee/oil in the pan and heat it over low to medium heat for the “chaunk”. Add the mustard seeds and wait for them to stop popping. Add the chilli and saute` it for a few seconds. And lastly, add the curry leaves and the asafoetida. The curry leaves will go wild in the hot ghee/ oil but don't worry, it is normal. Don't wait too long after this or the curry leaves will burn. The chaunk is ready.
3. Now pour the mixture of the finger millet flour into the pan and turn the heat to medium. Keep stirring the mixture with the spoon in a smooth, fluid and consistent motion. Remember, your mental state also forms an ingredient of the preparation and the grace and the fluidity of your stirring movement will only come from a calm, relaxed and an aware mind. Slowly, the grain will absorb the water and after 4-5 minutes, the mixture will start becoming viscous. Keep stirring and the mixture will start belching bubbles of air every so often. Keep stirring till the mixture is of your preferred consistency.
4. Serve and the finger millet porridge is ready to be sacrificed into your digestive agni! :)

Pitfalls:

1. In step one, make sure that the mixture has a uniform texture and no lumps for best results.
2. When you heat the ghee/ oil before putting in the ingredients for the chaunk make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.
3. In step 3, when you add the mixture to the pan, make sure you stir the mixture continuously and smoothly. This ensures that no lumps are formed and that the mixture doesn't stick to the bottom of the pan. 

Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.