What is Ragi Ambali? Lesser known benefits of this summer delight

With the change in season our body needs ample nutrition to sustain the harshness of the summer season and that’s why the changing season calls for some healthy and nutritious indulgence.

Well, here is a traditional drink from Karnataka, which is known as Ambali. This unique summer drink is made with the goodness of finger millet (ragi) and is prepared by fermenting ragi flour with water and allowing it to turn sour naturally over a period of time.

Why this drink?
Ragi Ambali is a healthy and nutritious summer drink/porridge, which is made by fermenting a blend of rice and ragi millet overnight, which is later enjoyed as a sweet or savoury drink. This hearty delight is made with some minimalist ingredients and is great for health as it is packed with the goodness of nutrients, probiotics, and has a cooling potency, which further ensures a healthy gut.

How to make Ragi Ambali?
Ingredients:
3/4 cup whole ragi/ragi flour
1/4 cup rice
water as needed

Method:
Traditionally, this delight was made by washing and soaking fresh ragi grains in water overnight.
Next, wash and clean the rice and ragi, and in a blender make a a thick paste. The consistency should be similar to pancake batter.

Cover the bowl with a clean cloth or plastic wrap and let it ferment at room temperature for about 12 to 24 hours.

The fermentation time may vary depending on the temperature and humidity of your environment. Once fermented, the mixture will have a slightly sour taste and a thin consistency. You can adjust the consistency by adding more water if needed.

Strain the mixture through a fine mesh sieve or cheesecloth to remove any lumps or solids.

Now, this drink/porridege can be enjoyed both sweet, sour and savory. To make it sweet add in jaggery to make it savoury add subtle spices and salt. Enjoy.


Lesser known benefits of drinking Ragi Ambali

Rich in Nutrients
Ragi, or finger millet, is a highly nutritious grain rich in calcium, iron, fiber, and essential amino acids. Ragi Ambali retains the nutritional benefits of ragi, providing essential nutrients for overall health.

Gluten-Free
Ragi is naturally gluten-free, making Ragi Ambali suitable for individuals with gluten intolerance or celiac disease.

Low Glycemic Index
Ragi has a low glycemic index, which means it helps regulate blood sugar levels. Consuming Ragi Ambali can be beneficial for individuals managing diabetes or insulin resistance.

Digestive Health
The fermentation process involved in making Ragi Ambali results in the production of probiotics, beneficial bacteria that support gut health and digestion.

Hydration
Ragi Ambali has a high water content, making it a hydrating beverage, especially during hot summer months.

Cooling Properties
According to the books of Ayurveda, ragi is considered a cooling food that helps balance excess heat in the body, but making Ragi Ambali a refreshing drink to beat the summer heat.


Weight Management
Ragi is rich in dietary fiber, which helps promote satiety and may aid in weight management by reducing appetite and calorie intake.

Bone Health
Ragi is one of the richest plant sources of calcium, essential for bone health and preventing osteoporosis. Regular consumption of Ragi Ambali can contribute to maintaining strong and healthy bones.

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