What do you think of when you hear the word refreshing in summer? One immediately thinks of drinks that cool the body down like a glass of spicy buttermilk or if you are from down south of India, perhaps a drink made out of ragi flour? While every state prepares ragi drinks differently, in Tamilnadu, they make it to be a fermented drink, called ragi koozh. This being fermented makes it a probiotic, therefore amazing for your gut health. But wait, how does one make it? What are the benefits from drinking this? Let’s delve into it deeper.

What is Ragi Koozh? 

Ragi koozh, or simply fermented finger millet porridge is a Tamilnadu staple made out of fermented ragi flour. This cooling drink, especially consumed during summers, is full of nutrients and is known for its probiotic properties, meaning a happy gut. 

This drink is traditionally prepared by first cooking the ragi flour with water and then leaving it overnight to let the fermentation happen. Then the next morning it can be had with buttermilk or my just mixing water to make it runny and can be had alongside raw onions or pickles for a wholesome experience.

This time-honored dish is also often prepared during fasting periods or temple festivals. It is particularly favored by farmers and laborers, who before a long day’s work drink this, as an energy-boosting meal. This keeps them full and hydrated throughout the day.

Ragi Koozh Calories 

A bowl of ragi koozh delivers a perfect balance of nutrition and energy while keeping calories in check. With only 100-120 calories per cup, it offers a nutritious alternative to high-calorie porridges or sweetened drinks.

• Carbs for Sustained Energy – Provides long-lasting fuel, ideal for breakfast or post-workout recovery.
  
  

• Fiber for Digestion – Aids gut health and prevents blood sugar spikes.
  
  

• Protein for Muscle Health – Helps with tissue repair and satiety.
  
  

Compared to traditional rice porridge or sugar-loaded beverages, ragi koozh is lighter, healthier, and more filling, making it a great choice for weight management and overall well-being.

Health Benefits of Ragi Koozh 

Drinking ragi koozh regularly can positively impact your health in multiple ways:

• Supports Bone Strength – Loaded with calcium, it's great for growing kids and aging adults.
  
  

• Keeps Blood Sugar in Check – Low GI and high fiber prevent sudden sugar spikes.
  
  

• Fights Fatigue – Iron helps in oxygen transport, keeping energy levels high.
  
  

• Promotes Healthy Skin – Antioxidants work to reduce skin damage and premature aging.

Ragi Koozh for Weight Loss 

Ragi Koozh is an excellent addition to any weight loss diet, offering a perfect balance of nutrition and satiety.

• Rich in Fiber, Low in Calories – The high fiber content slows digestion, keeping you full for hours while consuming fewer calories. A single cup contains approximately 100-120 calories, making it a light yet nourishing meal.
  
  

• Controls Blood Sugar Spikes – With a low glycemic index, ragi koozh prevents sudden insulin spikes, which can lead to fat storage and cravings.
  
  

• Aids Metabolism and Fat Burn – Its slow-digesting carbohydrates provide sustained energy, preventing fatigue while encouraging fat metabolism.

Ragi Koozh for Babies 

Ragi koozh is an ideal first food for babies, offering a perfect blend of nutrition and digestibility. This traditional South Indian porridge is easy on the stomach and packed with essential vitamins and minerals.

• Loaded with Calcium for Stronger Bones – Helps in the development of healthy bones and teeth.
  
  

• Supports Healthy Weight Gain – Its rich protein and fiber content ensures steady growth.
  
  

• Aids Digestion and Boosts Gut Health – Being a fermented food, it’s light on the stomach and promotes better digestion.
  
  

• Iron-Rich for Brain Development – Prevents anemia and improves cognitive function.  Add Extra value for Your Babies Health Try Our Millet Based Ragi Cookies .
  
  

Preparation Tip: For babies under 1 year, cook ragi koozh with water or breast milk. Avoid adding sugar or salt.

How to Make Ragi Koozh: Easy Recipe 

Want ragi koozh instantly? Here’s a no-fermentation version that you can prepare in minutes!

Ingredients:

• ½ cup ragi flour
  
  

• 2 cups water
  
  

• 1 cup cold milk or coconut milk
  
  

• 1 tsp jaggery (optional, for sweetness)
  
  

Method:

1. Roast the ragi flour for 2-3 minutes on low heat.
   
   

2. Mix with water, stirring well to avoid lumps.
   
   

3. Bring to a gentle boil, stirring continuously.
   
   

4. Cool and mix with milk for a smoother texture.
   
   

5. Sweeten with jaggery or enjoy plain!
   
   

Ragi Koozh Variations and Flavor Enhancements

Ragi Koozh can be customized in multiple ways to suit different taste preferences and dietary needs. Here are three delicious variations:

1. Spiced Ragi Koozh (For Digestion and Warmth)

This version is perfect for those who enjoy bold flavors and added digestive benefits.

Ingredients:

• 1 cup ragi koozh
  
  

• ½ tsp cumin powder
  
  

• 1-inch piece of ginger (grated)
  
  

• 1 green chili (finely chopped)
  
  

• A pinch of black salt
  
  

• Curry leaves for garnish
  
  

Preparation:
Mix the cumin powder, ginger, and green chili into the prepared ragi koozh. Stir well and garnish with fresh curry leaves for an earthy, spiced-up drink that aids digestion.

2. Sweet Ragi Koozh (For Energy and a Nutrient Boost)

A naturally sweetened version for those who prefer a dessert-like flavor.

Ingredients:

• 1 cup ragi koozh
  
  

• 1 tbsp jaggery (or honey)
  
  

• ¼ tsp cardamom powder
  
  

• 1 tbsp chopped nuts (almonds, cashews, or walnuts)
  
  

• 1 tsp grated coconut (optional)
  
  

Preparation:
Dissolve jaggery in warm water before adding it to the ragi koozh. Stir in the cardamom powder and top with chopped nuts and coconut for extra richness.

3. Buttermilk-Based Ragi Koozh (For a Cooling Effect in Summer)

A refreshing and hydrating summer-friendly variation.

Ingredients:

• 1 cup ragi koozh
  
  

• ½ cup buttermilk (or diluted curd)
  
  

• ½ tsp salt
  
  

• 1 tbsp finely chopped coriander leaves
  
  

• A few curry leaves (finely chopped)
  
  

Preparation:
Mix buttermilk and salt into the ragi koozh until smooth. Garnish with fresh coriander and curry leaves for a cooling and flavorful drink that helps regulate body temperature.

Amazing how an easy recipe such as this offers invaluable benefits isn’t it? From helping your hunger cravings to maintaining sugar levels, to adding adequate amounts of fibre to your diet, to helping your gut biome, ragi koozh is immensely beneficial. Give it a try today this summer and see the results for yourself!

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