What is Phool Makhana?

The Euryale ferox plant produces a kind of seed called Phool makhana. These seeds are often referred to as lotus seeds or fox nuts. In Asia, makhanas are widely grown and have several health advantages.

They are often employed in conventional medicine to treat various diseases. Furthermore, regarding nutritional value, fox nuts outperform almonds, walnuts, cashews, and other dry fruits. You can use them in curries, sides, and desserts or roast them and consume them as a salty snack.

Makhana is a superfood that is low in fat, high in protein, and high in fibre. Makhana has a caloric content of about 347 calories per 100 grammes. They contain the flavonoid kaempferol, which has anti-inflammatory and anti-ageing benefits.

Roasted Snack

Phool Makhana can be transformed into a tasty snack quickly and simply by roasting it. On a pan that is already hot to medium heat, add a tablespoon of ghee or oil. Add the phool makhana once the oil is hot, and stir them constantly until they get crispy and begin to colour. To add flavour, season food with salt and spices such as cumin, black pepper, or chaat masala. Enjoy as a healthy alternative to chips or popcorn.

Cereal Topping

You can significantly increase the nutritious value of your breakfast cereal or yoghurt by mixing in phool makhana. Toss the phool makhana over your cereal or yoghurt, and break it into tiny bits. You can add nuts, fruits, or honey for sweetness and texture.

Breadcrumbs Alternative

Crushed phool makhana is an excellent substitute for breadcrumbs if you want something healthier. Cover it with it to give crunch and flavour to poultry or fish. Before baking or frying, the meat is first dipped in a combination of beaten eggs and yoghurt, followed by a coating of crushed phool makhana.

Indian Curry

Popular in Indian curries and gravies is phool makhana. It is frequently substituted for meat or paneer in vegetarian and vegan curries. Sauté some onions, garlic, and ginger in a pan to make a straightforward curry. Tomato dice and seasonings like cumin, coriander, turmeric, and garam masala should be added. Add some phool makhana once the tomatoes have reduced in size, and simmer for a few minutes to fully reheat.

Kheer

A classic Indian dish called phool makhana kheer is created with milk, sugar, and cardamom. Crushed phool makhana, sugar, cardamom powder, and milk are heated in a pan to prepare it. Keep it simmering until the phool makhana is soft and chewy and the milk has thickened. You can add some saffron or nuts for more flavour and texture.

Energy bites

Energy bites are a popular snack with nutritious ingredients such as nuts, seeds, dried fruits, and other whole foods. They are a portable, simple snack that can provide you a short boost of energy and is frequently eaten before exercise or in the middle of the day. Usually simple to prepare, energy bites can be tailored to a person’s tastes and dietary needs. They make a great alternative to cooking meals because they can be made in big quantities and stored for later use in the freezer or refrigerator.

Salad topping

Salad toppings are a great way to add flavour, texture, and nutrition to your salad. They can also help to make your salad more filling and satisfying, making it a complete meal. Here are some ideas for salad toppings

Nuts and Seeds

Nuts and seeds can add crunch and provide nutrition to your salad.

Fruits

Fruits can add a touch of sweetness and flavour to your salad. Try adding sliced apples, berries, grapes, or pomegranate seeds.

Grilled or Roasted Vegetables

Grilled or roasted vegetables can add a smoky flavour and a variety of textures to your salad. Try adding roasted bell peppers, zucchini, or eggplant.

Protein

Adding protein to your salad can make it more filling and satisfying. Try adding grilled chicken, tofu, hard-boiled eggs, or canned beans.

Cheese

Cheese can add a creamy texture and flavour to your salad. Try adding feta cheese, goat cheese, or shredded cheddar cheese.

Avocado

Adding avocado to your salad can add healthy fats and a creamy texture. Try adding sliced or diced avocado.

Croutons

Croutons to your salad can add a crunchy texture and a touch of saltiness. Try making your croutons with whole-grain bread.

Numerous quick and delectable methods exist to add phool makhana to your diet. Phool makhana is a flexible ingredient that can be utilized in many ways, whether you’re searching for a nutritious snack, a protein-packed breakfast, or a savoury curry.

Phool Makhana helps Muscles Growth and Fat loss

Phool makhana can help with muscle growth and fat loss when consumed as part of a balanced diet and exercise program. Here’s how

Muscle growth

Protein, crucial for muscle growth and repair, is abundant in phool makhana. Protein can aid in preventing muscular injury and pain after exercise and helping to grow and maintain muscle mass. Hence, eating phool makhana as part of a diet high in protein can aid in developing muscles.

Phool Makhana is also rich in other nutrients, such as magnesium and potassium, that can help with muscular growth. While potassium is necessary for maintaining a healthy fluid balance in the body, magnesium is crucial for muscle function and can assist in lessening cramping and discomfort in the muscles.

Fat loss

Due to its low calorie and high fibre content, phool makhana might be a beneficial addition to a diet that aims to lose weight. Phool Makhana’s high fibre content can aid in promoting feelings of fullness and lowering daily calorie intake. Moreover, phool makhana’s low-calorie count can aid in lowering daily caloric consumption without sacrificing important nutrients.

Due to its low-calorie count and high fibre content, phool makhana can aid in promoting feelings of fullness and lowering calorie consumption overall. Phool Makhana’s high fibre content can also aid in controlling blood sugar levels and prevent insulin surges, which can result in fat storage. A low-calorie, high-fibre diet can support weight and fat loss objectives by including phool makhana.

Phool Makhana Health Benefits in your Diet Plan

Phool makhana to your daily diet can help improve your health in an easy and tasty way.

Rich in Protein

As a fantastic protein source, phool makhana is a wonderful supplement to a vegetarian or vegan diet. Building and repairing tissues depend on protein, keeping you full and pleased. Phool makhana has more protein per 100 grammes than other plant-based foods, at about 9 grammes.

Low in Calories

Phool makhana is a fantastic snack choice if you’re trying to slim down or keep your weight in check. At only 350 calories per 100 grammes, it has a low-calorie content. Also, it’s a fantastic substitute for processed foods like chips or crackers, sometimes loaded with calories and lacking nutrients.

Good for the Heart

Potassium, which helps control blood pressure and lowers the risk of heart disease, is abundant in phool makhana. Also, it has less sodium, which is crucial for preserving a good blood pressure level. Another component is flavonoids, which are also included in phool makhana and have antioxidant capabilities to protect the heart and avoid blood vessel damage.

Helps Digestion

The high dietary fibre content of phool makhana is crucial for healthy digestion. Fibre aids food movement through the digestive tract, avoiding constipation and other digestive problems. Also, it lowers the chance of developing diabetes and aids in blood sugar regulation.

Boosts Immunity

Antioxidants, which support the body’s defence against damaging free radicals, are abundant in phool makhana. These free radicals can harm cells and are a factor in several diseases, such as cancer and heart disease. You may strengthen your immune system and shield your body from illness by ingesting phool makhana.