Breakfast Options
Ragi Protein Porridge
Warm finger millet porridge cooked with milk and finished with protein and nuts. Iron-rich, filling, and gentle on an early or post-shift stomach.
380
kcal
24g
protein
45g
carbs
10g
fat
Per serving · makes 1 · 10 minutes
Ingredients
- •3 tbsp (about 30 g) ragi flour, finger millet
- •One cup (250 ml) milk
- •Half cup water
- •Half scoop (about 15 g) whey or plant protein, optional but recommended
- •1 tsp jaggery or a chopped date, to taste
- •1 tbsp chopped almonds or walnuts
- •A pinch of cardamom or cinnamon
Method
- 1.Whisk the ragi flour into the cold water first until completely smooth. Adding it to hot liquid straight away is what makes it lumpy.
- 2.Pour into a pan with the milk and bring to a gentle simmer, stirring constantly.
- 3.Cook for 5 to 6 minutes until it thickens and loses the raw smell of the flour.
- 4.Take it off the heat and let it cool for a minute, then stir in the protein powder so it does not clump, along with the jaggery and cardamom.
- 5.Top with the chopped nuts and eat warm.
Coach’s note
Always stir the protein in off the heat. Adding it to a boiling pan makes it seize into lumps. If you are coming off a night shift, this sits far better than anything fried.
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