Phool makhana, also known as fox nuts or lotus seeds, is a popular ingredient in Indian cuisine. It is often used in various dishes and snacks, and it is also known for its health benefits. Phool makhana is commonly used in making Makhana kheer, a delicious Indian dessert. It is also used in curries, soups, and other Indian dishes. These seeds are known for their nutritional value and are considered a healthy snack option. They are low in calories and fat and are rich in protein, carbohydrates, fiber, magnesium, potassium, and phosphorus. Phool makhana is also known for its antioxidant properties and is often recommended for its health benefits, including aiding digestion, improving heart health, and helping with weight management.
Phool Makhana Benefits
Phool Makhana, also known as fox nuts or lotus seeds, is known for its numerous health benefits. Here are some of the key benefits associated with consuming Makhana:
- Rich in Nutrients: Makhana is a highly nutritious food, rich in carbohydrates, proteins, fiber, magnesium, potassium, phosphorus, iron, and zinc. It also contains a variety of vitamins, including thiamine, riboflavin, vitamin B6, and pantothenic acid.
- Antioxidant Properties: Makhana is known for its antioxidant properties, primarily due to the presence of flavonoids and various other chemical constituents. These antioxidants help in neutralizing harmful free radicals in the body, thus reducing oxidative stress and lowering the risk of chronic diseases.
- Digestive Health: Makhana is known to have good digestive properties, helping in regulating bowel movements and improving the overall digestive process. The dietary fiber content aids in preventing constipation and other digestive issues.
- Weight Management: Makhana is a low-calorie and low-fat food that can be a healthy snacking option. Its high fiber content provides a feeling of fullness, which can help in controlling appetite and managing weight.
- Diabetes Management: Makhana has a low glycemic index, which means it does not cause a sudden spike in blood sugar levels. Thus, it can be included in the diet of individuals with diabetes.
- Heart Health: The presence of magnesium in Makhana can help in improving heart health by promoting good cardiovascular function and regulating blood pressure levels.
- Anti-aging Properties: The antioxidants in Makhana play a role in slowing down the aging process by preventing cell damage and reducing the impact of oxidative stress on the body.
Phool Makhana Calories
Fox nuts, also known as makhana or lotus seeds, are considered a low-calorie snack option which is one of the best phool makhana benefits. The calorie content in fox nuts can vary slightly depending on the method of preparation and any additional ingredients used. Here is a general overview of the calorie content in fox nuts:
On average, 100 grams of raw fox nuts contain approximately 347 calories. However, it’s essential to note that this calorie count may change based on factors such as the addition of oil, butter, or other flavourings during the cooking process.
When fox nuts are roasted without the addition of any oil or other ingredients, the calorie content remains relatively low. They can be a healthy, low-calorie snack for those looking to manage their weight or calorie intake.
Phool Makhana Nutritional Facts
Fox nuts, also known as makhana or lotus seeds, are highly nutritious and offer various health benefits. Here is a general overview of the nutritional content of fox nuts per 100 grams of the seeds:
Calories: 347
Carbohydrates: 77 grams
Protein: 9.7 grams
Fat: 0.1 grams
Fiber: 14.5 grams
Sugar: 0 grams
Calcium: 60 milligrams
Iron: 2.4 milligrams
Magnesium: 275 milligrams
Phosphorus: 276 milligrams
Potassium: 350 milligrams
Sodium: 9 milligrams
Zinc: 1.1 milligrams
Vitamin C: 1 milligram
Vitamin B1 (Thiamine): 0.2 milligrams
Vitamin B2 (Riboflavin): 0.1 milligrams
Vitamin B3 (Niacin): 0.2 milligrams
Vitamin B9 (Folate): 11 micrograms
Fox nuts are a rich source of carbohydrates, fiber, and various essential minerals such as magnesium, phosphorus, and potassium. They are also low in saturated fat and cholesterol, making them a healthy snack option. Additionally, they are gluten-free and low in sodium and sugar content.
Phool Makhana Snacks
Fox nuts, also known as makhana or lotus seeds, are a versatile ingredient that can be used in various snacks and recipes. Here are some popular and delicious snacks you can try using fox nuts:
- Roasted Fox Nuts: Toss the fox nuts in a little bit of ghee or olive oil, sprinkle some salt and spices like cumin, paprika, or turmeric, and roast them in the oven until they turn crisp. This makes for a healthy and flavourful snack.
- Makhana Chaat: Prepare a chaat by mixing roasted fox nuts with chopped onions, tomatoes, and cucumber. Add a squeeze of lemon juice, some chaat masala, and fresh coriander for a tangy and nutritious snack.
- Makhana Trail Mix: Combine roasted fox nuts with other nuts like almonds, cashews, and walnuts, along with dried fruits like raisins or cranberries. Add a dash of salt and your favourite spices for a tasty and wholesome trail mix, which is not only loaded with essential nutrients but also helps you curb your hunger pangs which is considered a phool makhana benefit for overall health.
- Makhana Curry: Use fox nuts in curries by adding them to a gravy made of tomatoes, onions, and spices. You can create a delicious and healthy curry by incorporating vegetables like peas, bell peppers, or potatoes.
- Makhana Kheer: Make a traditional Indian dessert by simmering fox nuts in milk along with sugar and cardamom. Garnish with chopped nuts like almonds and pistachios for added flavour and texture.
- Makhana Tikki or Cutlet: Create a nutritious and tasty snack by mashing fox nuts with boiled potatoes, spices, and herbs. Shape them into tikkis or cutlets and shallow fry them until golden brown.
- Makhana Smoothie: Blend roasted fox nuts with fruits like bananas, berries, or mangoes, along with yogurt or milk, to make a creamy and nutritious smoothie.
Phool Makhana Recipes
Adding fox nuts or lotus seeds in regular diet can be highly beneficial for health. Here are a few delicious and easy-to-make fox nut or phool makhana cooking recipes that you can try at home:
Makhana Curry:
Ingredients: 2 cups fox nuts (makhana), roasted, 1 cup chopped onions, 1 cup chopped tomatoes, 1 tablespoon ginger-garlic paste, 1 teaspoon cumin seeds, 1 teaspoon turmeric powder, 1 teaspoon red chili powder, 1 teaspoon garam masala, salt to taste, 2 tablespoons cooking oil, chopped cilantro for garnish
Instructions:
Heat oil in a pan and add cumin seeds. Sauté until they crackle.
Add chopped onions and cook until they turn golden brown.
Stir in the ginger-garlic paste and cook for a minute.
Add the chopped tomatoes and cook until they turn soft and mushy.
Add turmeric powder, red chili powder, garam masala, and salt. Mix well.
Pour in a little water to adjust the consistency, then add the roasted fox nuts.
Simmer for a few minutes until the flavors meld together.
Garnish with chopped cilantro and serve hot with rice or roti.
Makhana Kheer:
Ingredients: 2 cups fox nuts (makhana), 4 cups milk, 1/2 cup sugar (adjust to taste), 1/2 teaspoon cardamom powder, chopped nuts for garnish (almonds, pistachios)
Instructions:
Heat a pan and dry roast the fox nuts until they turn crisp.
Grind the roasted fox nuts to a coarse powder.
In a separate pan, bring the milk to a boil and then add the fox nut powder.
Stir continuously to avoid lumps.
Add sugar and cardamom powder and let it simmer for 10-15 minutes until the kheer thickens.
Garnish with chopped nuts and serve warm or chilled.
Chilli Makhana:
Ingredients: 2 cups fox nuts (makhana), 2 tablespoons oil, 1 teaspoon cumin seeds, 1 teaspoon red chili powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon roasted cumin powder, 1/2 teaspoon chaat masala, salt to taste, fresh coriander leaves for garnish, lime wedges for serving (optional)
Instructions:
Heat oil in a pan over medium heat.
Add cumin seeds and let them splutter.
Add the fox nuts (makhana) to the pan and roast them on low heat, stirring continuously, until they become crisp. This may take around 5-7 minutes.
Once the fox nuts are crisp, add red chili powder, turmeric powder, roasted cumin powder, chaat masala, and salt. Mix well to ensure the spices coat the fox nuts evenly.
Continue to roast for another 2-3 minutes, allowing the spices to blend with the fox nuts.
Turn off the heat and transfer the chili makhana to a serving bowl.
Garnish with freshly chopped coriander leaves.
Serve the chili makhana hot as a spicy and crunchy snack. You can also serve it with lime wedges for added zest if desired.
Makhana Chaat Recipe:
Ingredients: 2 cups fox nuts (makhana), roasted, 1 small onion, finely chopped, 1 small tomato, finely chopped, 1 small cucumber, finely chopped, 1 small green chili, finely chopped (optional), fresh coriander leaves, finely chopped, chaat masala to taste, black salt to taste, fresh lemon juice to taste, sev or crushed papdi for garnish, tamarind chutney and mint chutney for drizzling (optional)
Instructions:
In a bowl, combine the roasted fox nuts, chopped onion, tomato, cucumber, green chili (if using), and fresh coriander leaves.
Sprinkle chaat masala and black salt over the mixture, according to your taste preferences.
Squeeze fresh lemon juice over the mixture and toss gently to combine all the ingredients.
Transfer the chaat to serving plates or bowls.
Garnish with sev or crushed papdi for added crunch and texture.
Drizzle tamarind chutney and mint chutney on top for a tangy and flavourful twist (optional).
Serve immediately and enjoy the healthy and delicious Makhana Chaat!
When consumed in moderation as part of a balanced diet, Makhana can contribute to overall health and well-being. However, it is always advisable to consult a healthcare professional or a nutritionist for personalized dietary advice, especially if you have specific health concerns or conditions. The phool makhana benefits for overall health and wellbeing is recommended by nutritionist and health professionals as well.
