Makhana, also called fox nuts or lotus seeds, is a non-cereal grown in the stagnant water of wetlands, tanks, ponds lakes and ditches. Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts.
Some of the health benefits of makhana are:
1. It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
2. High in fiber and low in calories, it enables weight loss.
3. Its low sodium and high magnesium content makes it beneficial for those suffering from heart diseases, high blood pressure, diabetes and obesity.
4. It contains an anti-aging enzyme, which is said to help repair damaged proteins.
5. Its glycemic index is significantly lower than most high carbohydrate foods like rice, bread, etc.
Makhana seeds can be eaten raw, roasted or ground. Soaked in water overnight, it can be added to soups, salads or other gravy dishes. The puffed seeds are also used in kheer, puddings and dry roasted snacks. It can also be ground and added to soybean, bajra and jowar flours to prepare gluten-free, protein-rich rotis.
If you want to snack on makhanas, here’s how you should prepare them
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