Exams can be stressful, and during this time, students need nourishing food that keeps them energized, focused, and healthy. A warm bowl of ragi porridge or “nachnem tizan” is a perfect comfort meal—easy to digest, packed with nutrients, and quick to prepare.
Why Choose Ragi?
Ragi, also known as finger millet, is a superfood rich in calcium, iron, and fibre. It provides slow-releasing energy, which helps sustain focus and prevents energy crashes. Ragi is also excellent for digestion, making it an ideal choice for students experiencing stress-related appetite changes.
Simple Ragi “Tizan” Recipe
Ingredients:
- 2 tbsp ragi flour
- 1 cup milk (or water for a dairy-free version)
- 1 tbsp jaggery (for sweetness)
- ½ tsp cardamom powder (optional, for flavour)
- A handful of chopped nuts or seeds (almonds, walnuts, cashew nuts or roasted sesame seeds)
- A pinch of salt
Method:
- In a small pan, mix ragi flour with a little water to make a smooth paste.
- Add the remaining water or milk and cook on low heat, stirring continuously to prevent lumps.
- Once it thickens (about 5 minutes), add jaggery, cardamom powder, and a pinch of salt.
- Stir well, then top with nuts or seeds for extra nutrition.
- Serve warm for a comforting, brain-boosting meal.
Additional Tips:
- Add mashed banana or dates for extra natural sweetness and energy.
- A dash of ghee can enhance flavour and provide healthy fats for brain function.
- If preferred savoury, skip the sweetener and add a pinch of pepper and cumin.
- To increase the protein content of the meal, add half a teaspoon of kulith (horse-gram) flour in step1.
This simple yet wholesome dish is a great way to keep students nourished and ready to tackle their exams with confidence. Encourage them to pair it with plenty of hydration and a few deep breaths—it makes all the difference! And if all else fails, remember: at least food won’t ask tricky multiple-choice questions!
All the very best in the upcoming exams – for both parents and students!
Louella Santimano