Makhana | Nutritional Value, Health Benefits, Preparation, and Delicious Recipes

Makhana, sometimes referred to as fox nuts or lotus seeds, is a very nourishing superfood that has grown in popularity recently because of its many health advantages.These articles cover nutritional benefits, preparation methods and recipe ideas for Makhana.

Makhana

Nutritional Value of Makhana

Makhana is a low-calorie, low-fat, and low-sugar food that is high in protein, fiber, and essential nutrients. Makhana includes the previously stated nutrients as well as potassium, phosphorus, iron, and selenium. These nutrients play important roles in supporting overall health and wellness.

Health benefits of makhana

1. High in Nutrients: Makhana is a nutrient-dense food that contains protein, fiber, calcium, magnesium, and potassium. It is also a good source of vitamins such as thiamin, riboflavin, niacin, and folate. These nutrients can help support overall health, including bone health, muscle function, and energy metabolism.

2. Weight Loss: Makhana is a great snack option for those trying to lose weight because it is low in calories and high in fiber. One cup of makhana contains only about 50 calories, which makes it a satisfying and guilt-free snack. The high fiber content in makhana can also help keep you full for longer, reducing your overall calorie intake.

3. Good for Digestion: Makhana contains soluble fiber, which can help promote healthy digestion and prevent constipation. In the gut, soluble fiber absorbs water to form a gel-like substance that softens and facilitates the passage of stool. This can encourage regular bowel motions and relieve constipation.

4. Anti-Aging Properties: Makhana is rich in antioxidants, which can help reduce the effects of aging on the body. Antioxidants are compounds that neutralize free radicals in the body, which can cause oxidative stress and damage to cells. By reducing oxidative stress, antioxidants can help protect the body against chronic diseases and premature aging.

5. Good for the Heart: Makhana is low in sodium and high in potassium, making it a heart-healthy snack that can help regulate blood pressure. Potassium is an essential mineral that helps regulate fluid balance in the body and supports healthy blood pressure levels. Makhana can aid in promoting heart health and lowering the risk of heart disease by boosting potassium consumption and decreasing sodium intake.

6. Diabetes Management: Makhana is low in glycemic index and high in protein and fiber, which can help manage blood sugar levels in people with diabetes. Low glycemic index foods release glucose into the bloodstream gradually, reducing blood sugar spikes. The high protein and fiber content in makhana can also help slow down the absorption of glucose in the bloodstream, further supporting healthy blood sugar levels.

7. Gluten-Free: Makhana is a gluten-free food, making it a good option for people with gluten sensitivity or celiac disease. Gluten is a protein found in wheat, barley, and rye that can cause digestive issues in some people. By choosing gluten-free foods like makhana, those with gluten sensitivity can enjoy a healthy and nutritious diet without compromising their health.

8. Versatile: Makhana is a versatile food to have in your diet since it can be used in a range of cuisines such curries, soups, and desserts. It can be roasted and seasoned with spices for a savory snack, or sweetened with honey and cinnamon for a delicious dessert. By incorporating makhana into your meals, you can add flavor and nutrition to your diet in a variety of ways.

9. May Improve Cognitive Function: Makhana contains thiamin, a B-vitamin that plays a role in energy metabolism and nerve function. Thiamin deficiency has been linked to cognitive impairment and memory loss, and adequate thiamin intake may help improve cognitive function. Magnesium, which has been demonstrated to boost brain health and cognitive function, is also abundant in makhana.

10. May Boost Immunity: Makhana contains zinc, an essential mineral that plays a role in immune function. Zinc helps support the production and function of immune cells, making it an important nutrient for maintaining a healthy immune system. By consuming makhana, individuals may be able to boost their immune function and better protect themselves against infections and illnesses.

11. May Aid in Sleep: Makhana contains tryptophan, an amino acid that is a precursor to the neurotransmitter serotonin. Serotonin plays a role in regulating mood, appetite, and sleep. By consuming foods high in tryptophan, such as makhana, individuals may be able to promote relaxation and improve their sleep quality.

12. May Help Reduce Inflammation: Makhana contains kaempferol, a flavonoid that has anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to the development of chronic diseases. By consuming makhana regularly, individuals may be able to reduce inflammation in the body and lower their risk of chronic diseases.

13. May Improve Skin Health: Makhana contains antioxidants, which can help protect the skin against damage from free radicals and UV radiation. Additionally, makhana is a good source of protein, which is important for maintaining the structure and elasticity of the skin. By consuming makhana, individuals may be able to improve the health and appearance of their skin.

14. May Support Healthy Pregnancy: Makhana is a good source of folate, a B-vitamin that is important for healthy fetal development. Adequate folate intake during pregnancy can help reduce the risk of birth defects and promote healthy growth and development. By incorporating makhana into their diet, pregnant women can increase their folate intake and support the health of their developing baby.

How to Prepare Makhana

Ingredients:

• 1 cup makhana
• 1 tablespoon ghee or oil (optional)
• Salt or other seasoning of your choice (optional)

Intructions:

1. Start by heating a non-stick pan over low-medium heat. If you're using ghee or oil, add it to the pan and let it melt.
2. Once the pan is hot, add the makhana to the pan. Stir occasionally to ensure that all the makhana is evenly roasted.
3. Roast the makhana for about 8-10 minutes or until they turn crispy and crunchy. Be careful not to overcook the makhana as it can easily burn.
4. If you're using salt or other seasoning, add it to the makhana once it's finished roasting. Mix well to ensure that all the makhana is evenly coated.
5. Once the makhana is finished roasting, remove it from the pan and let it cool before serving. You can store the roasted makhana in an airtight container for up to a week.

Tips:

• To add some extra flavor to the roasted makhana, you can add spices such as cumin, turmeric, or chili powder.
• You can also add some sweetness by sprinkling some powdered sugar or honey over the roasted makhana.
• If you're using salt, use it sparingly as makhana tends to absorb salt quickly.

Roasting makhana is the most common and healthy way to prepare it. This method helps to retain the nutrients in the makhana and also enhances its flavor and texture. By following these simple instructions, you can easily prepare roasted makhana at home and enjoy it as a healthy snack.

Makhana Recipes

Makhana can be used in a variety of dishes, including soups, curries, and desserts. Some popular makhana recipes include Makhana Kheer, Makhana tikki, and Makhana Chaat. Including these recipes in the blog post can provide readers with additional ideas on how to incorporate makhana into their diet.

1. Makana Kheer

Ingredients:

• 1 cup makhana
• 4 cups milk
• 1/2 cup sugar
• 1/4 teaspoon cardamom powder
• 1 tablespoon ghee
• A handful of chopped nuts (almonds, cashews, pistachios)

Instructions:

1. Begin by roasting the makhana in a non-stick pan until it turns golden brown. Crush the roasted makhana into small pieces using a rolling pin.
2. In a separate pan, heat the ghee and add the chopped nuts. Fry until the nuts turn golden brown and set them aside.
3. In the same pan, add the crushed makhana and milk. Cook the mixture over low heat for about 20-25 minutes or until the milk has thickened.
4. Add sugar and cardamom powder to the pan and mix well. Cook for another 5-10 minutes.
5. Finally, add the fried nuts to the pan and mix well. Serve the makhana kheer hot or cold.

2. Makhana Chaat

Ingredients:

• 1 cup makhana
• 1/2 cup boiled chickpeas
• 1/2 cup boiled potatoes, chopped
• 1/2 cup chopped onions
• 1/2 cup chopped tomatoes
• 1/4 cup chopped coriander leaves
• 1 teaspoon chaat masala
• 1 teaspoon red chili powder
• 1 tablespoon lemon juice
• Salt to taste
• Sev for garnishing

Instructions:

1. Begin by roasting the makhana in a non-stick pan until it turns crispy.
2. In a large mixing bowl, add the roasted makhana, boiled chickpeas, chopped potatoes, onions, tomatoes, and coriander leaves.
3. Add the chaat masala, red chili powder, lemon juice, and salt to the bowl. Mix well.
4. Garnish with sev.

3. Makhana tikki

Ingredients:

• 1 cup makhana
• 2 medium-sized potatoes, boiled and mashed
• 1/2 teaspoon ginger paste
• 1/2 teaspoon garlic paste
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon chaat masala
• 1 tablespoon corn flour
• Salt to taste
• Oil for frying

Instructions:

1. Begin by roasting the makhana in a non-stick pan until it turns crispy. Crush the roasted makhana into small pieces using a rolling pin.
2. Combine the mashed potatoes with the crushed makhana, ginger, garlic, red chilli powder, garam masala, cumin, chaat masala, corn flour, and salt in a mixing bowl.Divide the mixture into small portions and shape them into tikkis.
3. Heat oil in a pan and fry the tikkis until they turn golden brown.
4. Serve the makhana tikkis hot with mint chutney or tomato ketchup.

Summary

Makhanas are a complete snack. They are full of essential nutrients and provide great health benefits. These little nuts are an amazing snack option and perfect to satisfy those mid-day cravings. Though Makhanas are great, there are potential side effects like allergies, gastrointestinal problems, etc. if you are someone who has a sensitive stomach, be a little careful while consuming too many makhanas.

Do not substitute makhanas with your main meals in order to lose weight quickly. Losing or gaining weight depends on your overall lifestyle. Eat fox nuts but in moderation. Exercise regularly and be active.

Makhanas are great to experiment with and you might just end up creating a perfect snack recipe for yourself. By eating makhanas, you will not only improve your health but also support local farmers of the country involved in Makhana cultivation.