A warm, velvety finger-millet malt boosted with roasted chana sattu, sweetened lightly with jaggery and topped with chopped almonds. Comfort in a glass after a long day in the field.
- Energy
- 475 kcal
- Protein
- 18 g
- Carbs
- 64 g
- Fat
- 16 g
Great for: Fast bowler, All-rounder, Wicketkeeper, Junior (12–18)
Why it works
After play, sports-nutrition guidance suggests about 0.25–0.3 g/kg protein (around 20 g for most athletes) together with carbohydrate to start refuelling. Ragi, milk and chana sattu together give close to that protein plus around 60 g of carbohydrate, and ragi and milk are traditional calcium-containing foods, which is useful for bowlers and growing players.
When: Within 1 hour after the match or training; also works as a quick breakfast.
Ingredients
- 35 g (3½ tbsp) Ragi flour (finger millet) Panjeri House
- 20 g (2 tbsp) Chana sattu (roasted gram flour) Panjeri House
- 150 ml Water
- 300 ml Toned milk
- 15 g (1 tbsp) Jaggery, grated Panjeri House
- 10 g (7–8) Almonds, chopped Panjeri House
- a pinch Cardamom powder
Method
- Whisk ragi flour and chana sattu into 150 ml cool water until there are no lumps.
- Pour into a pan and cook on low heat, stirring continuously, for 4–5 minutes until it thickens and turns glossy.
- Add the milk gradually, stirring, and simmer 2–3 minutes more.
- Turn off the heat and stir in the jaggery (adding it off the heat keeps the milk from splitting) and cardamom.
- Pour into a tall glass and top with chopped almonds. Drink warm or chilled.
Coach’s tips
- Keep a dry mix of ragi, sattu and cardamom in a jar so you only need to add water and milk after training.
- In Hyderabad heat, chill it in a flask and drink it in the dressing room within the first hour after play.
- Vegan swap: use soy milk instead of dairy milk.
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.