Phool Makhana got from lotus seeds has amazing health benefits. From aiding weight loss to serving as a nourishing snack for pregnant women, it does have amazing uses. Makhana is very popular here in India and it is usually consumed as a snack but we can include it in gravies and sweets too.
What Is Makhana?
Makhana | Phool Makhana is the Hindi word for fox nut also called as gorgon nut. It is got from the seeds of a type of lily plant whose botanical name is Euryale Ferox.
Phool Makhana Plant:
The plant produces large leaves that have a unique quilted texture by which we can recognize it anywhere. It also has purple flowers that has sharp spines at the base. You can find the plant commonly in ponds. This plant is usually found in Northern India especially Bihar and other north eastern states. It is also found in other countries like Japan, China and Korea.
Makhana Common Names:
Makhana is the Hindi name and it is called Fox Nut Or Gorgon Nut in English. It is called Thamarai Vithai in Tamil, Thamara Vidha in Malayalam, Makhana in Bengali & Gujarati and Melluni Padmanu in Telugu. Generally, lotus seed is called Makhana or Phool Makhana in most of the states in India.
How Makhana Is Produced?
To prepare makhana, the seeds of the makhana plant are collected from the ponds, sun dried and then roasted in thick cast iron pan with continuous stirring and once a popping sound is heard they are taken out and hit with a hammer to remove the outer shell and the roasted kernel pops out in expanded form. The popped seeds are called makhana, they are then packaged and sold.
100 grams of makhana contains 328 calories, 79 grams of carbohydrates, 9.6 grams of protein (makhana is rich in 16 types of amino acids), .1 gram of fat, .002 gms of calcium and .9 g of phosphorus and .0014 g of iron.
Phool Makhana Health Benefits:
1. Makhana Benefits For Weight Loss:
Makhana is high in fiber and low in fat and is wonderful as a snack for people trying to lose weight. When including in weight loss diet, try to reduce the amount of ghee while roasting to a bare minimum to reduce the over all caloric value of the dish.
2. Makhana Antioxidant Properties:
Makhana is rich in antioxidants and consuming it regularly will prevent premature ageing of our skin and hair. Always make it a point to include antioxidant rich foods in your diet.
3. Makhana For Diabetics:
Makhana has low glycemic index and any food that is high in nutrients and has a low GI so it is ideal for diabetic patients. Try having a handful roasted makhana as a snack in the evening instead of calorie dense snacks that raise blood sugar rapidly.
4. Makhana For Pregnancy:
Makhana has a soothing effect on the body and can be given to pregnant women, it can be given to them in the form of kheer or as roasted snack in the evening times.
5. Makhana Is Gluten Free:
For people who are on gluten free diets, makhana is a great natural ingredient to include in their diets. It is also has very low amount of fats compared to nuts and since it is rich in fiber will prevent constipation too.
6. Makhana Anti Inflammatory Properties:
Makhana has wonderful anti inflammatory properties and will be greatly beneficial for people suffering from arthritis. Try to have a cup of roasted makhana when you are suffering from any inflammation.
7. Makhana For High Blood Pressure:
Makhana helps regulate blood pressure, it is rich in magnesium and potassium and low in sodium making it a perfect food for pressure patients. Just make sure not to add salt after roasting, instead add powdered herbs to give it a nice flavor.
8. Wonderful Vegan Protein Source:
Makhana is rich in protein and can be taken as a snack by everyone including kids, older people and pregnant women. One of the main concerns of a vegan diet is protein intake but there are wonderful vegan high protein options like makhana which is full of fiber and also low in fat unlike animal protein.
Makhana Side Effects:
Makhana is very very light on the stomach and rarely causes any side effects. But with like any ingredient, if you eat too much, it can cause bloating sensation and indigestion.
Where To Buy Makhana?
Most departmental stores in India stock makhana. We also get roasted flavored makhana that tastes amazing. Last time my sister got me a pack of mint flavored roasted makhana, it was really tasty and crispy. Instead of eating processed foods, we can consume roasted makhana on a regular basis.
Phool Makhana Weight Loss Recipe:
At home, I love to make roasted makhana and I use a small amount of ghee for frying it to give it a nice flavor. I have given the recipe for it below which is perfect for adding to a weight loss diet. You can modify and prepare it according to individual needs by substituting or reducing ghee and including or excluding salt.
1. Heat 11/2 tsp of ghee in a pan and let it melt. Once melted add in 1 cup of makhana.
2. Start frying in low to medium flame, stirring constantly.
3. After a few minutes, the seeds will change color. The whole process has to be done patiently in low to medium flame.
4. Once the seeds change color, add in required amount of chilli powder and salt. If the makhana looks dry, the chilli powder will not stick to makhana so add tiny bit of ghee while adding the chilli powder and mix well.
5. Finally fry some fresh curry leaves till crisp, add to the makhana and serve as an evening snack…
- These taste wonderful and is a perfect as a evening snack.
- Roasting it in medium flame makes it brown evenly and gives it a nice crunch.
- Don’t roast too much, it has to change color slightly
- Makhana can be added to kheer or in gravies too