Calcium-Rich Ragi Porridge with Dates

Name: Calcium-Rich Ragi Porridge with Dates
Total time: 20 min
Yield: 2 servings
Cuisine: Indian
Ingredients: ½ cup ragi flour; 2 cups milk (or plant-based milk); 4 seedless dates (chopped); 1 tsp ghee; ¼ tsp cardamom powder; 1 tbsp chopped almonds; 1 tbsp chopped walnuts

A creamy ragi porridge cooked in milk and sweetened with dates, rich in calcium with fibre and protein, for a warm and wholesome prenatal breakfast.

Calcium-rich
Fibre source
Vegetarian

Why you'll love this

Warm, smooth and naturally sweet from dates, with a hint of cardamom and a nutty crunch on top. It cooks in about 20 minutes and feels like a hug on a cold morning.

Good for: Breakfast · Comfort food · Pregnancy

Total Time

20 min

Serves

2 people

Calories

280 kcal

Nutrition highlights

Estimated, per serving

280kcal

Calories

Protein

Fat

38g

Carbs

Key Pregnancy Nutrients

Calories280 kcal
Protein9 g
Carbohydrates38 g
Fat9 g
Fibre6 g
Calcium260 mg
Iron4.8 mg

Why it can be useful during pregnancy

Ragi flour cooked in milk makes this porridge calcium-rich, and it fits well into a prenatal breakfast routine as a warm, filling change from oats or suji. The dates sweeten it without white sugar, but they still count as sugar if you are watching your blood sugar.

Calcium
Ragi flour and milk together make this porridge calcium-rich, which helps build strong bones and teeth for you and your baby.
From: ragi flour, milk
Protein
The milk and nuts give about 9 g of protein per bowl, helping build your baby's growing tissues from the first meal of the day.
From: milk, almonds, walnuts
Fibre
Whole ragi flour and dates bring fibre, which helps keep bowel movements regular; a glass of water alongside helps too.
From: ragi flour, dates

General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.

Ingredients

What's in it

½ cup ragi flour
2 cups milk (or plant-based milk)
4 seedless dates (chopped)
1 tsp ghee
¼ tsp cardamom powder
1 tbsp chopped almonds
1 tbsp chopped walnuts

Easy substitutions

4 seedless dates → 2 seedless dates
Halves the sugar from dates if you are keeping an eye on blood sugar.
milk → calcium-fortified soy or oat milk
Dairy-free; without fortification the calcium drops a lot.
almonds and walnuts → roasted pumpkin or sunflower seeds
A nut-free topping with the same crunch.

How to make it

1
Heat the ghee in a pan and lightly roast the ragi flour for 2–3 minutes until aromatic.
2
Slowly add milk while stirring continuously to avoid lumps.
3
Add the chopped dates and cook for an additional 5–6 minutes, until the porridge thickens.
4
Mix in the cardamom powder.
5
Garnish with almonds and walnuts before serving warm.

Pregnancy-friendly tips

Whisk the milk in a little at a time to keep the porridge smooth, and add more milk if it thickens as it cools.
Soak the chopped dates in a spoon of warm milk first so they soften and melt into the porridge.

Safety note

Dates are naturally sugary. If you have gestational diabetes, check the portion and timing of this porridge with your dietitian, or use fewer dates.

Contains: Milk, Tree nuts

Frequently asked questions

Is ragi safe in pregnancy?

Yes, ragi (finger millet) is an everyday cooked grain in many Indian homes and can be part of a varied pregnancy diet. Cook it well, as in this porridge, and rotate it with other grains.

Is this porridge a good source of iron?

Only a modest one. Ragi has some plant iron but milk has almost none, so do not rely on this bowl for iron; have dal, greens and other iron-rich foods with lemon or amla through the day.

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