The humble Makhana, also known as fox nuts or lotus seeds, is not just your average snack; it’s gaining tremendous popularity for its abundant nutritional benefits. Recently, the Indian government announced plans to establish the Makhana Board in Bihar, aimed at improving the production and processing of this superfood. The announcement was made by Union Finance Minister Nirmala Sitharaman during the Union Budget for the year 2025-26.
Makhana has been celebrated for its taste and health benefits, especially among health-conscious consumers who are eager to incorporate nutritional snacks. Clinical dietitian Garima Goyal highlights its low sodium attribute, making it suitable for those with hypertension. "Makhana is low in sodium, so those with the problem of hypertension can safely use it," she stated, emphasizing the value of this snack.
Besides being low in sodium, Makhana is rich in calcium, which is pivotal for maintaining healthy bones and teeth. It packs all the essentials to keep individuals full for extended periods without unhealthy snacking. So, how can you make the most out of this health booster? Goyal suggests seasoning roasted Makhana with salt and pepper or herbs like mint and oregano for enhanced flavor.
But the nutritional story does not end there. Dietician Kanikka Malhotra suggests combining Makhana with milk for extra benefits. "Makhana includes calcium, but milk is also a great source. Consuming them together may boost calcium bioavailability, which benefits bone health," she noted, explaining how this combination can prove beneficial.
Makhana and Milk: A Nutritional Powerhouse
When Makhana is consumed with milk, it provides additional nutritional benefits. Both foods are rich sources of protein but contain different amino acids. Mixing them together results in a more comprehensive protein profile. Malhotra points out, "Makhana provides magnesium, potassium, and certain antioxidants. Milk contains vitamin D, which is necessary for calcium absorption, and B vitamins. Combining them delivers diverse nutrients." Notably, Makhana has a low glycemic index of less than 55, which allows for slow blood sugar rise, beneficial for those managing diabetes.
Still, there are some dietary precautions to keep in mind when combining these two ingredients. For individuals who are lactose intolerant, consuming normal milk may lead to digestive issues such as blooping or gas. "If you are lactose intolerant, the lactose sugar in milk can cause discomfort," Malhotra warns. For them, alternative milk options like almond, soy, or lactose-free milk are recommended, ensuring they enjoy Makhana's benefits without discomfort.
Even individuals suffering from milk allergies should be cautious and choose suitable plant-based alternatives. While allergies to fox nuts are less common, Malhotra advises, "If you have symptoms such as itching, hives, or swelling after taking Makhana, stop using it and see your doctor for allergy testing." Safety is key when enjoying new foods, especially if you have known allergies.
How to Prepare Makhana with Milk
Malhotra shares one of the best ways to prepare Makhana with milk to maximize health benefits. Start by rinsing Makhana thoroughly to get rid of any dirt. Some might prefer soaking them for 30 minutes, but this isn’t necessary. For enhanced flavor, dry roast Makhana in a skillet without any oil or fat. Choose the type of milk best suited for dietary needs; options may include whole, skimmed, or plant-based beverages.
For preparation, simply heat the milk and add the Makhana, letting it simmer for 5-10 minutes until softened. To personalize this dish, feel free to add flavor boosters like cinnamon, honey, or fruit to your mixture, transforming simple Makhana and milk to delightful meals.
The nutritional benefits linked to consuming Makhana with milk support the notion of Makhana being more than just a snack. The government’s advocacy through the formation of the Makhana Board denotes increasing recognition of this ancient superfood’s potential to contribute positively to health.
Given the insights from nutritionists and experts, it's clear Makhana and milk can provide significant health benefits. They need not be reserved only for traditional cooking methods but can find their way onto modern plates, accommodating vegan and lactose-free needs. Makhana may very well command its rightful position on grocery lists, especially as consumers become more aware of their dietary options.