The word "Makhana" was very new to me when I first heard my colleague say this and very surprising when she told me she is going to make a Kheer with it. That is when I came to know it was a protein rich seed. This made me very curious. I started to browse about it and also started to read a lot of articles. Makhana is nothing but fox nut or commonly known as lotus seed and came to know that these lovely seeds are being used in many Indian sweets, raita and curries but still I have not got a chance to taste them.
NUTRIENTS
Energy106 kcal
Carbohydrate20.6 g
Total Fat0.6 g
Protein4.9
Calcium52.2 mg
Magnesium67.2 mg
Phosphorous200mg
Sodium1.6 mg
Potassium438 mg
Makhana is likely safe to consume in an amount less than 30 grams per day.
HOW TO USE MAKHANA :
Makhana seeds can be consumed in raw, roasted or ground form. It is gluten Free,Glycemic and Cardiac Friendly. Healthy Snacking Options ,Calcium and Protein Rich, Moderate in Fiber and Glycemic Load and Low in Sodium. The puffed seeds can alternate as dry roasted snacks.They can be soaked in water overnight,pureed and added as thickener for soups or gravies. It can also be ground and added to soybean, bajra and jowar flour to prepare gluten free protein rich roti.
…..So I have got an idea of how to use it for myself. And also got a chance to taste Makhana Kheer made by my colleague. It was really yummy.
Now let us look at the nutritional benefits of makhana as it is rich in protein. It has all the essential amino acids in the right blend which is very important for anti aging, healthy skin and silky hair.
It is also rich in antioxidants. A study published in the World Journal Of Diabetes shows that higher intake of magnesium can help people with type 2 diabetes. High magnesium and low sodium content in makhana has a beneficial effect in managing diabetes and obesity. Makhana is a very good snack option for Diabetic Patients.
RECIPES THAT CAN BE WITH MAKHANA:
Makhana Kheer :
Boil milk and then add crushed puffed makhana seed to it, stir and then add artificial sweetener. Add crushed nuts like almonds, walnuts, cashews or pista and serve hot or cold. Yummy kheer is ready!
Creamy Mushroom and Makhana :
Heat a pan, saute whole spices, onion till it becomes brown. Add mushrooms and makhana and mix well. Add salt, chili powder, water and allow to cook. Add boiled and cooled milk to it slowly and off the stove. Garnish with coriander leaves.
Roasted Makhana Pops :
Heat oil in a shallow pan on full flame. Once the oil is steaming hot, bring the flame to a low level. Add the lotus seed pops in the oil and roast until crunchy. Season with red chilli powder, turmeric powder, and salt. Saute nicely until all the seed pops get coated with the spices.Turn off the flame. Season the seed pops with chaat masala.
Now don't just stop with admiring the beauty of the Lotus Flower but also see the nutritious lotus seeds and get the health benefits of it.