Small meals have helped Kareena Kapoor-Khan maintain her slim figure and makhanas are a snack she is known to swear by.
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:
- It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
- High in fiber and low in calories, it enables weight loss.
- Its low sodium and high magnesium content makes it beneficial for those suffering from heart diseases, high blood pressure, diabetes and obesity.
- It contains an anti-aging enzyme, which is said to help repair damaged proteins.
- 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:
100 grams of makhana
1 tsp olive oil
A pinch of haldi
Salt and pepper to taste
- In a heavy bottom pan, dry roast the makhana on low to medium heat. It will take about 10 minutes to roast evenly.
- Mix the oil, salt, pepper and haldi. Add to the roasted makhana and stir for a few minutes more, until the makhana are crisp to taste. Allow it to cool completely and store in an air-tight container.