Ragi milk: A healthy and dairy free alternative to Milk

Since childhood, we’ve been taught that milk is a complete food and a basic necessity in everyone’s diet. Indeed, it is considered a complete food, as it contains all the essential nutrients, proteins, and everything needed for proper body development.

But what if I told you there’s something even more nutritious—a dairy-free alternative that’s even better than regular milk? Yes, it’s Ragi milk! Get ready to discover something new and open your eyes to its excellent benefits!

Hello everyone, today we’ll be discussing Ragi milk and its various aspects.

What is Ragi milk? 

Ragi milk is made from ragi, which is also known as Finger Millet in English. As many of us know, millets are considered superfoods and offer a wide range of health benefits. Finger millet grains are small, mustard-sized, and brown to maroon in colour. They are incredibly versatile—they can be ground into flour, used as whole grains, and even turned into dairy alternatives like Ragi milk.

Another remarkable feature of Ragi is that it grows well in dry regions and requires very little water, making it a sustainable and eco-friendly crop. 

How to extract ragi milk?

Procuring Ragi milk involves just a few simple and easy steps. Let’s check them. 

1. Take one cup of Ragi (Finger Millet) and rinse it thoroughly to remove any dirt and impurities.
2. Soak the cleaned Ragi in double the amount of water for 6–8 hours or overnight.
3. Transfer the soaked Ragi into a grinding jar or blender. Add a little fresh water and blend well until it turns into a smooth, brownish-white paste.
4. Next, use a fine strainer or a soft muslin cloth to strain the blended mixture into a clean bowl. Gently squeeze or press to extract all the liquid.
5. The result is a white, milk-like liquid; this is pure, fresh Ragi milk.
6. Don’t discard the leftover Ragi residue just yet! Add it back into the blender with a bit of coconut milk or plain water, and blend it once more.
7. Strain the mixture again using a muslin cloth or strainer. Your homemade Ragi milk is ready. 

How to store Ragi milk?

Since Ragi milk is plant-based, it contains a natural amount of starch. Just like dairy milk, you can boil it safely, but be sure to stir continuously while cooking to prevent lumps or sticking at the bottom.

Once it cools down to room temperature, pour it into a clean glass bottle or container. You can refrigerate it for up to 3–5 days. Before using, just shake it well, as natural separation may occur.

Uses of Ragi milk: 

Ragi milk is versatile and can be used in various ways. Some of them are listed below-

1. You can enjoy Ragi milk just like regular milk. Add a few dates, a spoonful of honey, or a pinch of cardamom or cinnamon powder for added flavour.
2. Ragi milk is also perfect for smoothies and milkshakes, especially when blended with fruits and nuts.
3. For kids, it can be used to prepare porridge or malt drinks, making it a delicious and nutritious option.
4. Being lactose-free, and a plant based substitute, ragi milk is best for those suffering from milk intolerance. 
5. In baking, you can substitute Ragi milk for regular dairy milk—it’s a great way to add a healthy twist to your recipes.

Why should I move to Ragi milk from dairy?

1. Many people today are lactose intolerant or face difficulty digesting dairy milk. For them, Ragi milk or other plant-based milks make excellent substitutes.
2. Ragi milk has a low fat content, making it a great choice for those with heart health concerns or cholesterol issues.
3. Being plant-based, Ragi milk is rich in dietary fiber, which helps improve gut health and supports healthy cholesterol levels.
4. Ragi is naturally rich in calcium, iron, magnesium, copper, and essential amino acids, all of which play a vital role in overall growth and development.
5. Dairy milk contains saturated fats, which may cause digestive issues in the elderly and some individuals, whereas Ragi milk is gentle on the stomach. Ragi milk is a nutrient-dense option that comes with the added benefit of being cruelty-free.

The bottom line is, there is no strict choice—everyone has their own dietary preferences and tastes.

Is ragi milk safe for everyone?

Generally, Ragi milk is safe for most people to consume. It is 100% plant-based and a nutritious addition to a balanced diet. Rich in both macro and micronutrients, it is suitable for children, adults, and the elderly.

However, like any food, even superfoods, it comes with a few caution points:

1. Individuals who are sensitive or allergic to millets should avoid it.
2. Due to its high calcium and oxalate content, it is not recommended for people with nephritis or other kidney-related conditions.
3. Ragi milk should also not be given to babies under 6 months, as it’s not a substitute for breast milk or infant formula.
   

It’s always wise to start with small amounts when introducing Ragi milk into your diet, especially if you have underlying health concerns, and observe how your body responds.

How to determine if stored ragi milk has gone stale?

When you prepare Ragi milk at home without any preservatives, it’s best to consume it within its recommended time and prepare it in small batches.

Several signs indicate your Ragi milk has gone stale and is no longer safe to consume:

• If it appears slimy or develops green or blue spots on the surface, this could be a sign of fungal growth.
• A foul or sour smell is another strong indicator of spoilage.
• Ragi milk should not be stored for an extended period, even in the refrigerator. If you’re unsure about its freshness, it’s safer to discard it.

Apart from health benefits, there is another compelling reason to opt for Ragi milk over dairy milk. Here you go-

Dairy milk is linked with animal cruelty: 

Now, I may sound like a social worker or someone from an animal welfare NGO, but we are about to present some facts that you might not know, or may have been ignoring. Which milk have you been consuming for years- cow’s, buffalo’s, or some other kind of cattle milk? Do you know how this milk is actually obtained?

It’s a fact that every female, whether human or animal, produces milk only after giving birth. So, how is it that these animals keep producing milk continuously to meet our daily demands? There’s a dark and disturbing truth behind this—and it’s time we talk about it. 

These poor cattle are often kept in animal husbandry facilities, sometimes in extremely inhumane and pathetic conditions. They are artificially impregnated, and once the calf is born, it is separated from the mother so that all the milk meant for the baby is diverted for human consumption.

Yes, the milk that was naturally intended for the newborn calf ends up in our glass. And to make matters worse, if the calf is female, she is usually raised to suffer the same fate as her mother. If it’s a male, he is often either killed or sent to slaughterhouses. And this cycle continues endlessly, all to meet the growing milk demands of humans. In smaller towns and villages, the situation may not be as severe, but in megacities and abroad, these practices are carried out on a massive scale.

Did you know that India ranks number one in beef exports? When cows and buffaloes are no longer considered profitable—either due to age or reduced milk production—they are often sent to the meat industry. 

What is the alternative, then? 

Where there’s a will, there’s a way! The same goes for this issue. One of the best ways to combat dairy cruelty is by adopting a plant-based diet. As we discussed earlier, Ragi milk is an excellent alternative to dairy milk. It’s vegan, packed with nutrients, and a guilt-free option that doesn’t harm animals.

However, if you still prefer to consume dairy, it’s better to source it from local farms that follow humane and ethical practices. 

We are not trying to target or blame any specific dairy industry. We intend to share the realities that exist within many dairy operations today. Nowadays, many people are choosing veganism for various reasons, including health concerns, lactose intolerance, environmental concerns, and a deep respect for animals and nature.

What we often overlook is that nature and its plant-based, naturally grown foods can offer far more nutrition than we realise, sometimes even more than animal-based products.

Of course, every choice has its own pros and cons, but being informed helps us make better, more compassionate decisions. We hope you found this post informative, helpful, and thought-provoking. Feel free to share your questions or thoughts in the comments section. We would love to hear from you and are happy to clarify any questions or concerns you may have.