Lotus Seeds are also known as fox nuts and phool makhana. Makhana is a dry fruit enriched with the goodness of nature. But it does not contain triglycerides. Makhanas are a packed with the goodness of protein, potassium, phosphorus, carbohydrates, fiber, magnesium, iron and zinc. Makhanas are often used in quite a few Indian sweets and savouries like kheer, raita or makhana curry, and are also eaten as an evening tea-time snack. Anyone can take makhana by dry roasting a bowlful of light-weighted makhanas, and then sprinkling a pinch of salt, whenever the hunger pangs would kick in. The roasted makhanas made an amazing snack; they were light, crunchy and healthy.
Nutritional Profile of Makhana
Makhana is rich in calcium so beneficial for bone health and is said to have calming properties to bring down restlessness and insomnia. Rich in protein therefore has a good satiety value. Makhana has a very high free radical scavenging activity and is a good anti oxidant. Makhana is said to contain both anti inflammatory and anti aging flavenoids and an anti aging enzyme that helps repair damaged protein structures within the body. Besides this, the seeds are a good source of protein, magnesium, phosphorous, iron, and zinc. It contains “Kaempferol” which has anti ageing properties.
Suggestions for including Makhana in the diet
• As a quick breakfast cereal substitute: Makhana makes a great substitute to hollow processed breakfast cereals. You can eat it dunked in warm milk. This is a surprisingly filling and satisfying breakfast.
• As an addition to any cooked Indian breakfast dish(Upma, Poha) or even rice dish (Biryani, Pulao),– you can add prepared Makhana once your main dish is done to ramp up the nutritional content of the dish.
• Makhana also makes a great addition to any Raita when it is semi powdered.
• As a snack substitute to Potato Chips and Popcorn.
There are various recipes which one can make using Makhana. We can make all these recipes without a drop of oil.
1.)Makhane ki Kheer
2.)Mushroom and Makhana Curry
3.) Masala Makhana
4.) Makhane ka Halwa
5.) Roasted Makhana
6.) Makhana aur Matar ki sabji
7.) Aloo Makhana Gravy
8.) Makhana Sago Cutlets
9.) Makhana Bhel
10.) Makhana Paneer Chaat
11.) Palak Makhana
12.) Makhane ka Raita
13.) Makhana Aloo Tikki
Health benefits of Makhanas
1.) They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate those in-between meal hunger pangs. Due to its very less fat content, Saaol recommends only Makhana in dry fruits to their patients.
2.) They are very helpful in high blood pressure, heart diseases and obesity due to their high magnesium and low sodium content.
3.) Makhanas are recommended for diabetics too due to their low glycemic index.
4.) An anti-ageing enzyme in these seeds is said to help repair damaged proteins.
5.) In addition, the presence of a natural flavonoid called kaempferol (also present in coffee), helps prevent inflammation and ageing.
6.) Makhanas are gluten-free, protein rich and high in carbohydrates.
7.) They are low in calories, making them an ideal snack for weight loss.
8.) Loaded with fiber
Packed with soluble fiber, Makhanas can effectively ease out bowel movements and aid in constipation and indigestion. This further leads to weight loss. Add beetroot to your diet as it is a rich source of fiber.
9.) Rich in antioxidants
Makhanas are enriched with the goodness of antioxidants.