Ways To Include Makhana In Your Diet

Not all of us know that phool makhana or foxnuts are not nuts but the seeds of a variety of water lilies. They grow abundantly in the eastern parts of the country and are very commonly eaten in Bihar in various ways.

Ayurveda attributes great virtues to this humble seed. It is used in maintaining cardiovascular health, enabling postpartum healing, and is a great source of healthy carbohydrates. Filled with proteins and minerals, makhana is a satiating snack that’s easy on the digestive system.

Saloni Jhaveri, In-House Nutritionist, Conscious Food, shares four delicious ways that you can incorporate makhanas in your everyday diet:

Makhana Overnight Porridge

Oats are the universal choice when it comes to breakfast cereal, but you can also make yourself a dry makhana mix and keep ready for the week and soak small quantities like you would for an overnight oats porridge.

How to do it:
1. Dry roast some makhanas in an oven or in a frying pan. Crush them roughly using a mortar and pestle (or simply fill them in a cloth bag and mash them with a rolling pin).
2. Mix with your choice of nuts, dried fruits or seeds. Use flavourings such as cinnamon/cardamom powder or vanilla powder, or even cocoa, and store in an airtight box.
3. Fill a jar halfway with the makhana mix, add milk of choice, and store overnight in the refrigerator.
4. The next morning, add fresh fruits or sweeteners as you like, and enjoy a truly great breakfast!

Makhana Parathas

Ground makhanas can serve as excellent gluten-free options for breads. It has an underrated taste and acts as a nutritious meal.

How to do it:
1. Roast and grind the makhanas to a powder and store for a few weeks in a cool and dry place.
2. Add the dried powder to mashed potatoes or sweet potatoes (they help in binding the dough) and add seasoning of choice
3. Roll out the mixture between sheets of cling film or on a heavily flour-dusted workspace into circles and cook on a griddle like you would do for any other paratha.
4. Serve hot with pickle, chutney and yoghurt.

Makhana Curry

Phool makhana lends itself very well to standard curry recipes. It’s crunchy, airy texture absorbs the flavors of the curry and makes the seed itself soft, and comfortingly delicious.

How to do it:
1. Make the base of the curry as you would for your preferred vegetable or meat curry of choice and add the makhanas as it simmers.
2. Cook for barely three to four minutes and serve immediately.

Makhana Raita

Have you run out of boondi and are not in the mood for vegetables? Makhana Raita is the unexpected dish that is going to have you change your raita preferences for life. Diet-friendly, tasty, and unique, this is sure to become a staple side dish to all your meals.

How to do it:
1. Add roasted makhanas into whisked yoghurt.
2. Flavour the mix with roasted cumin seed powder, red chilli powder and salt.
3. Add minced onions, tomatoes and coriander for garnish, and feast!

Images courtesy: Conscious Food

Also Read: 7 Different Ways You Can Relish Poha

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