Telangana's summer favourite: a thin ragi porridge cooled and whisked with salted buttermilk, shallots and curry leaves. Tangy, filling and refreshing.
- Energy
- 144 kcal
- Protein
- 5 g
- Carbs
- 22 g
- Fat
- 4 g
Great for: Spinner, Batter, Wicketkeeper, Junior (12–18)
Why it works
Before play, guidance suggests drinking about 5–10 ml/kg of fluid 2–4 hours ahead, and adding sodium when sessions are long or hot. Ambali gives fluid, gentle carbohydrate from ragi and roughly 20 mmol sodium per litre from the salt, the level used in salted rehydration drinks, which is handy for long hot days at the crease or behind the stumps.
When: 2–3 hours before play, or as a cooling breakfast on training days.
Ingredients
- 50 g (5 tbsp) Ragi flour Panjeri House
- 400 ml Water (for cooking)
- 200 g (1 cup) Curd
- 200 ml Cold water (for majjiga)
- 1 g (about ¼ tsp) Rock salt Panjeri House
- 20 g Shallots or onion, finely chopped
- to taste Green chilli, curry leaves, coriander
Method
- Mix ragi flour in 100 ml water to a smooth slurry.
- Boil the remaining 300 ml water, pour in the slurry and stir on low heat for 5–6 minutes until it thickens and looks glossy. Cool completely.
- Whisk curd with 200 ml cold water and the salt to make majjiga.
- Mash the cooled ragi and whisk it into the majjiga until smooth and drinkable.
- Stir in shallots, chopped green chilli, curry leaves and coriander. Serve cool.
Coach’s tips
- Traditionally the cooked ragi is left overnight to ferment lightly; refrigerate it in hot weather and finish it the same day.
- Carry it in an insulated flask with ice for training in the heat.
- If you are a heavy, salty sweater (white marks on your kit), a dietitian can help you adjust the salt.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.