What are fox nuts?
Fox nuts, also popularly known as Makhanas or lotus seeds, come from a plant called Euryale Fox which grows within the stagnant wetlands or ponds in Eastern Asia.
They have been utilized in Chinese medicine since 3000 years and find the crucial important place within the science of Ayurveda too.
Phool Makhana also finds significance in religious ceremonies in India and is considered a popular ‘fasting’ dish prepared during Navratri and other occasions.
Fox nuts benefits:
Fox nuts can be recognised as the gluten-free, protein-rich and high-carbs nuts. They’re low in calories, making them a perfect snack for weight loss.
They are low in cholesterol, fat and sodium. This makes them a perfect snack to satiate those in-between meal hunger pangs.
They are beneficial to those affected by high BP, heart diseases and obesity thanks to their high magnesium and low sodium content.
They are also recommended for diabetics too due to their low glycemic index.
Antioxidants found in fox nuts help to fight free radicals and repair damaged proteins. Additionally, the presence of a natural flavonoid called kaempferol (also present in coffee), helps prevent inflammation and ageing.
Ayurvedic beliefs suggest that these nuts have astringent properties which benefit the kidneys. Ayurvedic and Unani medicine believe them to possess aphrodisiac properties.
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The nutrition hunt in fox nuts:
Fox nuts are a rich source of protein and dietary fibre content with good amounts of calcium, iron and potassium.
A 100 grams of these nuts provide total 350 calories from which 308 calories come from carbohydrates, 39 calories from protein and 16 calories are from fat.
They are loaded with 102 mg of omega-3 fatty acids and 1064 mg of omega-6 fatty acids. They have an insignificant amount of fats. They do not contain cholesterol and trans fats.
This fox nut nutrition profile makes it a heart-friendly food.
|Major Nutrient||Value per 100 g||% of RDA|
|Calories from fat||16.5||_|
|Total dietary fibre||7.6||_|
Fat, Lipids & Fatty acids
|Lipids||Value per 10 g||% of RDA|
|Omega-3 fatty acids||102 mg||_|
|Omega-6 fatty acids||1064 mg||_|
|Vitamins||Value per 10 g||% of RDA|
|Minerals||Value per 10 g||% of RDA|
|Calcium, Ca||163 mg||16%|
|Iron, Fe||3.5 mg||20%|
|Magnesium, Mg||210 mg||52%|
|Phosphorus, P||626 mg||63%|
|Potassium, K||1368 mg||39%|
|Sodium, Na||5 mg||_|
|Zinc, Zn||1.1 mg||7%|
|Copper, Cu||0.4 mg||18%|
What will be our special ingredients in this pudding recipe?
This pudding is an amazingly creamy and tasty treat which is made from makhana, milk and sweetened with jaggery. You may serve it on special occasions as a dessert after your everyday meals.
Servings for 4 persons
|Fox nuts||1 cup|
|Ghee or Clarified butter||2 tbsp|
|Full-fat milk||5 cups|
|Brown sugar or Jaggery (As per choice)||3/4 cups|
|Nutmeg powder||1/2 tsp|
|Shredded almonds||1 tbsp|
|Grated pistachios||1 tbsp|
|Dry fruits for seasoning ( Cashews & Walnuts )||1 handful|
|Green cardamom seeds crushed||1 tbsp|
How to make this delicious pudding?
In a heavy bottom vessel, heat the ghee and roast the fox nuts for 4 -5 minutes till they get crunchy.
Crush the nuts coarsely and keep them aside.
In the same vessel heat the milk and let it simmer on low flame till it gets reduced to half the quantity of the original amount with a creamy consistency.
During this period stir from time to time so that milk does not stick to the bottom of the pan.
Now add the crushed fox nuts, raisins, nutmeg powder and crushed cardamoms to the milk.
Let the fox nuts cook till they get soft within the milk.
Switch off the flame and add brown sugar or jaggery with grated dry fruits.
Finally, garnish with cashews, walnuts and other items as per your taste. Serve the delicious fox nut pudding hot or cold, as desired.
How does your delicious pudding taste?
This delicious and nutritious Fox Nut Pudding is locally known as Phool Makhane ki Kheer. It is one of the perfect dessert meals. When tasted on special occasions this fox nut pudding may be felt like one of the tastiest protein-rich pudding ever discovered.
I humbly invite all of our TNH readers on this path of journey to the final destination of the blissful smiles and taste of life. One may feel the urge for healthy foods with good taste on lively occasions.
Please share this recipe with your loved ones and tell us in the comments, how much you loved the taste of delicious fox nut pudding with every heavenly sweet serving.