Rava is high in protein, very high in complex carbohydrates and fairly high in potassium, phosphorus, magnesium, calcium and fibre, with some iron, zinc, manganese and copper.
Being a low-fat, high carbohydrate food, it offers a lot of energy for active and energetic people.
Rava is low in cholesterol and sodium and fairly high in fibre, and can be safely incorporated into a well-balanced diet.
Notably,Rava contains potassium, which supports good kidney and heart function and the smooth functioning of other muscles; phosphorus, required by the body to metabolize energy; magnesium for healthy muscles, bones and nerves; calcium for strong bones; and zinc to boost the immune system.
Rava is high in vitamin E and contains a fair amount of B-complex vitamins (especially folic acid).
Rava is made from a durum variety of wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index, which is good news for people wishing to control or reduce their weight and blood sugar, and especially for diabetics.
Rava is used to make tasty upma, rava idli, khichdi, and desserts like halwa and kheer.
Sautee traditional seasonings, green chillies, ginger, onions and tomatoes, add some rava and required water, cook till the mixture leaves the sides of the kadai, and voila, upma is ready for breakfast!
Cook ghee-roasted rava with a little milk and water, desired amount of sugar and pureed fruits, to make a tasty fruit halwa!
Add a little rava to puri dough to make the puri stay puffed for longer.
Rava can be used as an alternative to corn meal to dust the underside of fresh pizza dough to prevent it from sticking to the pan.
In bread making, a small proportion of rava is added to the usual mix of flour produces a tasty crust.
Rava is traditionally associated with baked milk puddings too.
Rava is popular in North Western Europe and North America as a dessert, boiled with milk, and sweetened. It is often flavoured with vanilla and served with jam.