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Health Benefits:

• Weight Management: Makhana is low in calories and high in fiber, which can help with weight management by keeping you full for longer periods.
• Digestive Health: The fiber content in makhana aids digestion and can help prevent constipation.
• Blood Sugar Regulation: Makhana has a low glycemic index, making it suitable for people with diabetes as it doesn’t cause spikes in blood sugar levels.
• Rich in Antioxidants: The antioxidants present in makhana can help reduce inflammation and lower the risk of chronic diseases.
• Heart Health: Makhana is low in cholesterol and saturated fats, which may contribute to heart health by reducing the risk of cardiovascular diseases.

Culinary Uses:

• Makhana can be eaten raw or roasted as a snack.
• It’s often used in Indian sweets and desserts, such as kheer (rice pudding) and makhana curry.
• Makhana is also used in savory dishes like curries, stir-fries, and soups.

Preparation:

• To roast makhana, simply heat a pan with a little ghee or oil and roast the seeds until they become crispy.
• Once roasted, makhana can be seasoned with salt, spices, or herbs according to taste.

Storage:

• Makhana should be stored in an airtight container in a cool, dry place to maintain its freshness and crunchiness.

Cautions:

• While makhana is generally considered safe for consumption, individuals with nut allergies should be cautious as it belongs to the seeds and nuts family.
• Moderation is key, as excessive consumption of makhana can lead to weight gain due to its calorie content.

Recipes

Here’s a simple and delicious recipe for roasted spiced makhana:

Roasted Spiced Makhana (Fox Nuts)

Ingredients:

2 cups makhana (fox nuts/lotus seeds)

2 tablespoons ghee (clarified butter) or oil

1 teaspoon cumin seeds

1 teaspoon coriander powder

1/2 teaspoon turmeric powder

1/2 teaspoon red chili powder (adjust to taste)

Salt to taste

Optional: 1 tablespoon finely chopped fresh cilantro (coriander leaves) for garnish

Nutrition information

Makhana, also known as fox nuts or lotus seeds, is a nutritious snack. Here’s the approximate nutrition information per 100 grams:

Calories: Around 347 kcal

Protein: About 9 grams

Fat: Approximately 0.6 grams

Carbohydrates: Roughly 76 grams

Fiber: Around 14 grams

Calcium: Approximately 56 mg

Iron: About 1.9 mg

Magnesium: Roughly 117 mg

Phosphorus: Approximately 268 mg

Potassium: Around 350 mg

Sodium: Roughly 1 mg

Vitamin C: Approximately 1.9 mg

Vitamin A: Around 0 IU

Vitamin E: Roughly 0.1 mg

Keep in mind that these values may vary slightly based on factors like brand and preparation method.