Makhana (Fox Nuts) – Benefits, Nutrition, Recipes and More

A popular Indian snack and high-value aquatic cash crop, makhana. It flourishes in perennial stagnant water bodies. Traditional oriental medicine has made extensive use of makhana to treat a wide range of illnesses, including kidney issues, persistent diarrhoea, excessive leucorrhea, and splenic hypofunction. Additionally, due to its high mineral and medicinal value composition, it is quickly becoming a superfood on a global scale.

Makhanas are full of nutrients and a robust source of protein, phosphorus, potassium, magnesium, manganese, and thiamine. Furthermore, both raw and fried Makhana are abundant in vital amino acids. Makhanas that have been delicately roasted make a great teatime treat and a wonderful kid-friendly tiffin alternative. In India, makhanas are used to prepare foods including kheer, curries, raita, and cutlets.

Makhanas are frequently used in religious ceremonies and as a sacrifice to God. Traveling across the nation reveals the differences in the consumption and use of makhanas. For instance, people in Manipur prepare the leaves and stalk of the Makhana plant and eat it in vegetable curry, but others in north Bihar consume the seed in popped form.

Makhanas come in a variety of quality and are sold in the market. The size and colour of the lava affect the Makhana's quality. There are two to three grades of Makhana after polishing: Lawa or Rasgulla, Murra or Samundha, and Thurri. Makhanas are a popular option for leading a healthy lifestyle due to its nutritional value and health advantages.

Also, take ideas from our previous blog on: What is Makhana (Fox Nuts) and Where Does it Come From?

Source of Makhana (Fox Nuts)

The major producer of makhanas in India is the state of Bihar. The origin of makhanas is in lotus seeds. The seed pods of the lotus grow, and each pod contains about 20 seeds that ripen in 40 days. After drying, the seeds are roasted over a high flame. The white puffs emerge when the outer black shell cracks. We refer to these seeds as makhan.

Makhana is a fantastic alternative for a snack and is also conveniently located. It is a wonderful alternative for snacking and preserving a healthy weight because it is low in saturated fats, cholesterol, and sodium. They are quite tasty, convenient to carry along, a terrific option for a Tiffin, and a great snack to satisfy cravings. They are also surprisingly simple to make, making it possible to whip up a tasty feast in no time.

Earlier, makhanas were incredibly undervalued. As individuals have become more health conscious, makhana has recently become increasingly well-liked. The nutritional value of the once-forgotten food is now bringing people back to it. The variety of makhanas in supermarkets is likewise abundant. They are the perfect snack for a quick energy boost during fasting due to their high fibre content.

Is it suitable for vegans?

In addition to the west, India is now embracing the vegan lifestyle. Meat, dairy, fish, eggs, and other foods derived from animals are not permitted for vegans. Diets based on plants are another name for vegan diets. Vegans frequently don't meet their daily dietary needs, even if it's a fantastic lifestyle choice. However, they frequently lack the required proteins, vitamins, and minerals in their diet. In the long run, this may result in health conditions that are deficiency-based. Makhanas can fill the void in need at this point.

Makhanas are packed with nutrients like zinc, calcium, magnesium, phosphorus, protein, and calcium. They are the ideal option for a vegan diet. They are also gluten-free, unlike typical components like barley and wheat. Vegans frequently need to search for the ideal snacking choice. A fantastic vegan snack for those sporadic hunger pains is makhana. These low-calorie almonds are a fantastic choice for bingeing guilt-free.

Nutritional Facts

Also, take ideas from our previous blog on: Best Namkeen Brands in India - 10 Best Namkeen Brands

Makhana weighs 100 grammes and contains:

347 calories
9.7gm of protein
0.1gm of fat
Calories: 76.9 grammes
14.5 gramme of fibre
0.1 grammes of total lipids (fats)
60 mg. of calcium
Iron: 1.4 mg

Makhana Has 11 Proven Health Benefits

1. Keeps Kidneys Healthy

Makhana maintain kidney health by regulating urine and blood flow.
They purge and detoxify the spleen. It assists in removing all toxins from the body.

2. A Sound Heart

Vital elements including magnesium, protein, calcium, and carbs are abundant in makhana. Additionally, the low sodium and lipid content of fox nuts contributes to blood pressure control.

3. Cleanses the Liver

Our liver purges all the waste from our body, detoxifying it. Makhanas support healthy liver function and improve metabolism.

4. Beneficial to Diabetic Patients

Makhana support blood sugar control. They help diabetic individuals maintain their blood sugar levels since they have low calorie and glycaemic indices.

5. Strengthen Bones

Calcium is abundant in makhana. Calcium enhances the health of your bones and cartilage, lubricates your joints, and guards against degenerative bone diseases.
To increase the strength and density of your bones, consume fox nuts daily with milk.

6. Losing Weight

Makhanas help you maintain the ideal weight because they are low in calories and cholesterol. Fox nuts do not contribute to weight problems, unlike other fried or packaged snack options.

7. Hormone Harmony

Makhana support your body's hormonal equilibrium. Makhanas assist in controlling cravings and limiting overeating when menstruating. They aid in treating premenstrual symptoms as well.

8. Maintains a healthy digestive system

For healthy digestion, our bodies need fibre. The abundance of fibre in makhanas guarantees the proper operation of the digestive tract.
Include fox nuts in your diet on a regular basis if you struggle with digestive issues like constipation or firm stools.

9. Beneficial to Fertility

Our bodies' hormonal equilibrium is preserved by makhanas. They ensure that all female reproductive organs are healthy and work properly, which is fantastic for female fertility. Makhanas regularly consumed improve female reproductive health.

10. Minimizes Inflammation

Kaempferol, a substance found in makhanas, aids in reducing inflammatory responses in the body. Fox nuts should be used frequently to treat inflammation.

11. Slows down ageing

Antioxidants and amino acids, which delay ageing, are abundant in makhana. Antioxidants included in makhanas aid to maintain the skin healthy and radiant.

Healthy Makhana Recipes

First recipe: Spicy Makhana

This meal can be prepared quickly to sate those unexpected hunger pains. Our homes always have all the components needed for this meal readily available. It is a fantastic option for a teatime snack in the evening.

Ingredients:

3 cups of Makhanas
1 teaspoon each of turmeric, red chilli powder, and salt to taste
1 tsp Chaat Masala, 1/2 tsp Black Pepper, 1 tbsp Ghee

Method:

The nuts should be roasted in ghee over low heat for 10 to 12 minutes. Continue stirring.
Include each spice. Extinguish the flame.
Add extra Chaat Masala if required. Mix well.
Keep in an airtight package.

Second recipe: Makhana Tikki

Anything tastes amazing with makhanas. This recipe is ideal for serving to visitors. It is significantly healthier and gives the classic aloo tikki the ideal twist.

Ingredients:

Two medium potatoes, boiled and mashed;
one cup of fox nuts;
Ingredients:
Two medium potatoes, boiled and mashed;
2 teaspoons of roasted peanuts,
2 teaspoons of roasted peanuts, 2-3 teaspoons, 1 teaspoon of cooking oil, 1 teaspoon of chaat masala, and 1 teaspoon of garam masala powder
Salt as desired

Method:

Foxnuts are crisped up when they are dry roasted in ghee. Give them a rough grind.
Place the mashed potatoes, coarsely ground Makhanas, and the remaining ingredients in a bowl.
Mix well. To suit your tastes, adjust the salt and spices.
Create oval or circular patties. Bake or shallow fry until both sides are golden brown in an oven or nonstick pan.
Serve with pudina chutney or ketchup.

Third Recipes: Healthy Makhana Chaat
Without oil, this is a healthier form of chaat. It is a simple dish that takes only 15 minutes to create. Create your own version of this dish by experimenting with the ingredients of your choice.

Ingredients:

Makhanas onion, one chopped plain yoghurt cup, half a cup of pomegranate seeds, and a half teaspoon of black pepper.
Coriander leaves—a handful—chopped Roasted cumin powder—1 teaspoon Lemon juice—1 teaspoon (optional)
Salt as desired

Method:

For five to ten minutes, soak the makhanas in water.
Put the water in a basin after stretching it.
To the bowl, add all of the ingredients.
Mix well.
At the end, add the raisins.

Summary

A complete snack is a makhana. They offer tremendous health advantages and are packed with necessary nutrients. These tiny nuts make a fantastic snack and are ideal for quelling mid-afternoon cravings. Although makhanas are fantastic, there could be adverse consequences like allergy or digestive issues. Be a little more cautious while consuming too many makhanas if you have a sensitive stomach.

To reduce weight quickly, avoid replacing your major meals with makhanas. Your general lifestyle will determine whether you lose or gain weight. Consume fox nuts in moderation. Be active and practise regular exercise.

You should experiment with makhanas since you never know when you'll come up with the ideal recipe for a snack. By consuming makhanas, you'll not only assist the nation's local farmers who cultivate makhanas while also enhancing your health.

Also, take ideas from our previous blog on: Murmura Chivda - Spicy Puffed Rice - Alfa Foods

Search This Blog

Alfa Foods and Snacks