In recent years, Makhana for weight loss has gained popularity as a healthy snack and a weight-conscious alternative to traditional, calorie-laden options. Makhana, often referred to as “Euryale ferox” in botanical terms, is a type of water lily seed found in India and a few other Asian countries. These tiny, white, and crunchy seeds are colloquially known as Fox Nuts due to their resemblance to popcorn.
Makhana’s Nutritional Highlights
Makhana contains a high amount of fiber which helps create a sense of satiety reducing the urge to snack on treats. Makhana stands out with its relatively lower calorie and fat content while offering a generous amount of carbohydrates, protein & fiber.
A generous serving of Makhana contains significantly fewer calories compared to popular, but less healthy, snacks like potato chips or fried snacks.
What is Makhana?
Derived from the seeds of the prickly water lily plant (Euryale ferox), Makhana has been an integral part of traditional cuisines and Ayurvedic practices for centuries. The Euryale ferox is sometimes commonly referred to as the Makhana plant. Makhana is primarily composed of the seeds of the water lily plant, which are carefully harvested and processed to retain their inherent nutritional goodness. These Makhana seeds are then dried, revealing their delicate and puffed appearance, resembling small foxes, thus earning them the name “Fox Nuts”.
Makhana seeds, small and round, are revered for their delicate, puffed texture and mild, nutty flavor. Harvested during the monsoon season, Makhana seeds are carefully collected from water bodies, where the water lily plants thrive. The seeds are then meticulously processed to remove their outer shells, resulting in the creamy white edible portion that we enjoy.
In Indian culture, Makhana is often used during religious ceremonies and festivals. It is considered auspicious and is offered as a sacred food. As an ingredient, makhana for weight loss is extremely effective as it is naturally low in calories and fat.
Makhana for Weight Loss
The key properties that explain the rising trend of makhana for weight loss can be seen below.
Fiber: The Weight Loss Secret
One of the key reasons Makhana for weight loss is being celebrated worldwide is its impressive fiber content. Foods with a high fiber content promote a feeling of fullness, which can deter people from reaching out for other unhealthy snacks and hence lower overall calorie intake. When you consume Makhana, its fiber content takes center stage, helping you stay satisfied for longer periods.
Low in Calories, High in Satiety
Another remarkable feature of Makhana that supports weight loss is its low-calorie nature. Unlike many conventional snacks that are calorie-dense and often loaded with unhealthy fats, Makhana offers a guilt-free snacking option.
Nutrient Density
Losing weight goes beyond cutting down on calories; it’s equally important to ensure that your body receives the nutrients it requires for optimal health and well-being. It has generous amounts of protein and carbohydrates, without you having to consume too many calories or fat.
But Makhana’s nutrition benefits don’t stop there. Take potassium, for instance; it plays a pivotal role in heart health, ensuring your ticker functions optimally.
Low in Fat
Makhana, often celebrated as a weight-conscious snack, stands out for its remarkably low-fat content. With minimal fat content, Makhana offers a guilt-free snacking experience, ensuring that you can savour its delightful crunch without worrying about the unwanted excess fat typically associated with many other snacks.
Makhana Recipe for Weight Loss: Makhana Chaat
Ingredients
- 2 cups Makhana (fox nuts or lotus seeds)
- 1/4 cup finely chopped onions
- 1/2 cup boiled and diced potatoes
- 1/4 cup finely chopped tomatoes
- 1/2 cup boiled and diced chickpeas
- 1/4 cup finely chopped cucumber
- 2 tablespoons green chutney (mint and coriander)
- 1/4 cup chopped coriander leaves
- 1/2 teaspoon roasted cumin powder
- 1/4 cup tamarind chutney
- 1/2 teaspoon chaat masala
- A pinch of red chili powder (adjust to taste)
- Salt to taste
- Lemon juice to taste
- Sev (crispy chickpea noodles) for garnishing
- Pomegranate seeds for garnishing
Instructions
- Heat a pan over medium heat and dry roast the Makhana until they become crispy and light golden in colour. This should take about 5-7 minutes. Keep stirring to ensure even roasting. Once done, remove the roasted Makhana from the pan and set aside.
- In a large mixing bowl, combine the roasted Makhana, boiled diced potatoes, boiled chickpeas, chopped onions, chopped tomatoes, chopped cucumber, and chopped coriander leaves.
- Sprinkle roasted cumin powder, chaat masala, red chili powder, and a pinch of salt over the mixture. Gently toss the ingredients to ensure even distribution of the seasonings.
- Drizzle the tamarind chutney and green chutney over the mixture.
- Squeeze fresh lemon juice over the Makhana chaat to enhance the overall taste and bring out the flavors of the ingredients. Adjust the lemon juice and salt according to your taste preferences.
- Just before serving, garnish the Makhana Chaat with a generous handful of sev, adding a satisfying crunch to every bite.
- Sprinkle pomegranate seeds on top, not only for a burst of colour but also for a delightful sweetness that complements the tangy and savoury flavors.
- Makhana Chaat is best enjoyed immediately after assembling to preserve the crunchiness of the Makhana. Serve it in individual portions or in a large serving bowl, allowing everyone to relish the flavors and textures.
Makhana Recipe for Weight Loss: Makhana Kheer
Ingredients
- 1 cup Makhana (or fox nuts)
- 4 cups milk
- 1/2 cup sugar (adjust to taste)
- 1/4 teaspoon cardamom powder
- A pinch of saffron strands (soaked in warm milk)
- Chopped nuts for garnishing (almonds, pistachios, cashews)
- Ghee (clarified butter) for roasting Makhana
- Rose petals or edible silver leaves (optional, for garnishing)
Instructions
- Heat a teaspoon of ghee in a pan over medium heat.
- Add the Makhana seeds and roast them until they become crispy and golden brown. This should take about 5-7 minutes. Keep stirring to ensure even roasting. Once done, remove the roasted Makhana from the pan and set aside.
- In the same pan, pour 4 cups of milk and bring it to a gentle boil.
- Reduce the heat to a simmer and let the milk cook, stirring occasionally. Allow the milk to reduce and thicken, which might take around 20-25 minutes.
- Crush the roasted Makhana seeds slightly using your hands or a mortar and pestle. This adds texture to the makhana kheer.
- Add the crushed Makhana to the simmering milk and continue to cook for another 10-12 minutes, stirring regularly.
- Add the sugar to the milk and Makhana mixture. Stir well until the sugar dissolves completely.
- Sprinkle in the cardamom powder and mix gently. The aroma of cardamom will infuse the makhana kheer with a captivating fragrance.
- Add the saffron strands soaked in warm milk to the makhana kheer.
- Continue to simmer the kheer for an additional 5 minutes, allowing the Saffron’s magic to blend in.
- Turn off the heat and let the kheer cool down slightly.
- Garnish the Makhana Kheer with chopped nuts of your choice – almonds, pistachios, and cashews.
- You can serve the Makhana Kheer warm or chilled, according to your preference.
- Optionally, you can garnish with rose petals or edible silver leaves for an elegant touch.
Conclusion
In this article, we have discussed the increasing trend of Makhana for weight loss. We have also gained insights into what is makhana. Explored its nutritional advantages. Now we understand the characteristics that make makhana an effective tool for managing weight, including its high fiber content calorie count, low-fat content, and abundance of nutrients. Makhana, the unassuming Fox Nut, has emerged as a true champion in this regard.
But Makhana’s value isn’t limited to weight loss alone. It has numerous other health benefits that we have covered in more detail here.
Frequently Asked Questions (FAQs) about Makhana
- What is makhana?
Makhana, also known as Fox Nuts, is the popped seed of the Euryale Ferox plant. These makhana seeds are then dried, revealing their delicate and puffed appearance, resembling small foxes, thus earning them the name “Fox Nuts”. - How can I incorporate makhana into my diet?
Makhana can be enjoyed as a standalone snack, roasted with spices, added to curries, used in desserts like makhana kheer, or as a crunchy topping for salads & yogurt. - Where can I buy makhana?
Due to its growing popularity, you can easily buy Makhana from local grocery stores, supermarkets & e-commerce marketplaces. You can also purchase Urjabites Premium & Jumbo Makhana. Both our varieties are handpicked, with Jumbo offering bigger flakes. - How should makhana be stored?
Makhana should be stored in a cool & dry place to keep makhana nutrition intact. Direct exposure to sunlight should be avoided. - Are there different varieties of makhana available?
Yes, makhana is available in various forms, including plain, flavored, roasted, & mixed with other ingredients. Even plain makhana comes in different varieties. These varieties differ in terms of the flake size and whether the makhana was handpicked. Larger flake sizes and handpicked varieties have a higher price. Makhana nutrition does not differ across these different varieties.