This is an exotic recipe that uses Lotus seeds and Cashew nuts. Lotus seeds have many properties. Let me relate some of these. Why this recipe? First, let me explain the nutritive value and benefits to human health. Then, it will be you to decide if to introduce such an exotic dish as part of your diet.
Makhana - Powerhouse of nutrients and energy
Makhana is a type of seed derived from the Euryale ferox plant. Lotus is an aquatic plant, belonging to the family Nelumbonaceae. While the flower is used for decorative purposes, the lotus seeds have been used as a functional food since ancient times, all over Asia. The largest producer of lotus seeds amongst the world is China, but these seeds are widely utilized in food and medicine in many south-east Asian countries including Indonesia, Thailand, Nepal, Sri Lanka and India. The seeds can be consumed in a form of raw, roasted, or ground and boiled into a syrup or paste after being peeled. These seeds can also be used as savory desert when cooked in milk.
It plays a vital role in nutrition, health, and cosmetics and is added to several foods like honey, tea, jam, juice, and cakes. Also, sometimes referred to as fox nuts or lotus seeds. Makhanas are widely cultivated throughout Asia and often used in traditional forms of medicine to treat various conditions.
The lotus seed plays a vital role in traditional medicine practices. It is also used as a dry powder in bread dough to add on the functional properties of bread. As a traditional medicinal component, this lotus seed is used in the treatment of inflammation, cancer, diuretics, and skin diseases and for treating many ailments, including insomnia, palpitations, poor digestion, chronic diarrhea, enteritis, and cancer. Nutritionally, it has a solid content of carbohydrate, protein, and vitamins including vitamin B, vitamin C, vitamin A and E, and other essential minerals like magnesium, potassium, and sodium. They also contain abundant amounts of phytochemicals, with valuable anti-inflammatory properties and antioxidant traits.
These seeds are also sometimes roasted and enjoyed as a savory snack or added to curries, side dishes, or desserts.
Here are 6 of the top benefits of Makhana:
1. Rich in nutrients
Makhana is an excellent source of several important nutrients and makes a great addition to a healthy, well-rounded diet. It contains a good amount of carbs in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus.
Calcium, in particular, has been shown to support bone health, help reduce blood pressure, and decrease cholesterol levels. Magnesium is necessary for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, and more.
Makhana is a good source of protein and fiber, along with micronutrients like calcium, magnesium, iron, and phosphorus.
2. High in antioxidants
Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress.
In particular, makhana contains specific antioxidants like gallic acid, chlorogenic acid, and epicatechin.
Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes.
Antioxidants can also reduce inflammation which could be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease. Makhana is rich in antioxidants which could protect against inflammation and chronic disease.
3. May help stabilize blood sugar levels
Some research suggests that makhana could help support better blood sugar management. For example, one animal study showed that administering a supplement containing makhana extract to rats with diabetes helped improve the blood sugar regulation and increased several antioxidant enzymes.
Another animal study found that a specific compound isolated from makhana seeds improved blood sugar and insulin levels in rats with diabetes.
Several other animal studies have observed similar findings, noting that makhana extract could enhance blood sugar management.
That said, keep in mind that these studies used highly concentrated amounts of makhana extract in animals. Therefore, more research is needed to determine how makhana may affect blood sugar levels in humans when consumed in typical amounts.
Several animal studies show that makhana extract could help improve blood sugar management, but more human research is needed.
4. May support weight loss
Adding makhana seeds to your diet is a great way to boost your intake of protein and fiber — two key nutrients that may benefit weight loss.
Protein, in particular, has been shown to reduce food cravings and help regulate your appetite. Meanwhile, fiber moves slowly through your digestive tract to keep you feeling full during the day.
Some studies show that consuming a higher amount of fiber could be linked to reductions in belly fat, as well as increased weight loss.
Still, additional studies are needed to evaluate the effects of makhana specifically on weight loss.
Makhana is rich in protein and fiber, which may be beneficial for weight loss and fat loss.
5. May have anti-aging properties
Some studies suggest that certain compounds found in makhana could possess powerful anti-aging properties as well.
In fact, according to one review, makhana contains several amino acids that are known for their anti-aging properties, including glutamine, cystine, arginine, and methionine.
Glutamine, for instance, is used to produce proline, which is an amino acid found in collagen, a compound that supports skin hydration and elasticity.
Methionine and arginine are also involved in the production of creatine, another compound that has been shown to have anti-aging effects in several older studies. Makhana is likewise a good source of antioxidants, which can help promote skin health and slow signs of aging.
Makhana is rich in antioxidants and contains several amino acids that may have anti-aging properties, such as helping promote skin elasticity and skin health.
6. May promote heart health
Although research in humans is lacking, some animal studies have found that makhana seeds may benefit heart health.
One animal study found that administering makhana extract to rats with nonalcoholic fatty liver disease for 4 weeks significantly reduced high cholesterol and triglyceride levels, both of which are common risk factors for heart disease.
Another animal study observed similar findings, noting that makhana extract improved cholesterol and triglyceride levels in rats with diabetes.
What’s more, one older animal study found that makhana extract protected the heart against injury and helped neutralize harmful free radicals.
However, more studies are needed to determine how makhana may affect heart health in humans when enjoyed as part of a healthy diet.
Some animal studies have found that makhana extract could reduce cholesterol and triglyceride levels to improve heart health.
Cashew Nuts - Health and rich source of nutrition
Whenever anyone talks about nuts, the first nut to strike the mind is a cashew nut. These kidney-shaped white nuts are not nuts but seeds of the Anarcardium Occidentale trees.
With a great shelf-life, cashews can be eaten raw, salted, or roasted. Cashews are a rich source of fibre, zinc, copper, antioxidants, and other hosts of nutrients. This nutritious nut is not just tasty, but also beneficial for your health. If eaten in a moderate amount, one can reap a plethora of cashew benefits.
Cashew Nutrition Facts
Before we explain its benefits to human health, let us look at the Cashew nutrition. Cashew nuts are rich in the following nutrients:
- Carbohydrates
- Fibre
- Iron
- Copper
- Potassium
- Magnesium
- Zinc
- Calcium
- Folate
- Vitamin E and K
- Antioxidants
Besides, the cashew protein found in this nut makes it apt for bodybuilders and athletes who look for natural sources of protein in their diet.
10 Incredible Cashew Nuts Health Benefits
Here is a list of 10 surprising benefits of cashews for you to know:
1. Keeps Diabetes Under Check
The prime benefit of eating cashews every day is that it helps to keep diabetes under check. Being a rich source of fibre, cashews help to regulate your blood sugar levels. However, since cashews are rich in calories, eat them in a moderate amount.
2. Good for Heart Health
You may know that antioxidants are good for your heart health. Cashews are rich in antioxidants, so they are good for your heart health. Moreover, there are phenolic compounds present in cashews that help to strengthen your blood vessels.
3. Boosts Up Immunity
When talking about the benefits of the cashew nut, we can’t ignore mentioning that it is an immunity booster. The rich content of zinc in this nut along with other vitamins helps to improve your overall immunity.
4. Eat Cashews Every Day to Get Shiny Hair
Rely on the hidden power of cashews to make your hair shiny and healthy. Yes, cashews are loaded with copper, which helps to enhance the pigment melanin in the hair and make them shine naturally.
5. Superfood for Brain
Eating cashews is a wonderful thing for your brain. Full of fatty acids and other brain-boosting nutrients, cashews help to enhance the overall functioning of the brain. Try to eat overnight soaked cashews to boost your brainpower.
6. Get Healthy Bones by Eating Cashews
Cashews are like a superfood for your bones. They have all the minerals and nutrients that are required by our bones to stay strong. Copper being an essential nutrient found in cashews help to increase the production of collagen in the body, which makes the bones flexible.
7. Reduces Blood Pressure
Cashews are also found to be effective in reducing high blood pressure. This happens due to the presence of minerals like potassium, magnesium, and unsaturated fats. All these together work to reduce the blood pressure in the body.
8. Prevents Blood-Related Disorders
Eating cashew nuts every day also helps prevent the risk of blood-related disorders. It is because this delicious nut is a rich source of iron and copper. Both these nutrients help to fight against free radicals in the body and keep iron deficiency at bay.
9. Benefits of Eating Cashews for Males
Cashews are beneficial for men, as they are loaded with zinc. Zinc is responsible for increasing the sperm count in men and helps to enhance their fertility rate.
10. Good for Eye Vision
The list of Cashew benefits is not over yet. Consuming this exotic nut helps to improve vision. They are rich in antioxidants like lutein and zeaxanthin which help to protect the eyes and skin against harmful UV rays. When you eat cashews regularly, there are also lesser chances of macular degeneration and cataracts in the eyes.
Because of so many health benefits I am sharing an exotic tasty and healthy recipe.
Ingredients:
- Lotus seeds, 350g roasted in Ghee
- Cashew nuts, 200g
- Whole spices bayleaf, cinnamon, clove, black pepper, black and green cardamom
- Feel and coriander seeds 1tbs
- Diced red onion into 2 cm, 1 cup
- Yogurt 200g
- Dehydrated milk - Mawa
- Turmeric, 1tbs
- Coriander powder, 2 tbs
- Red Chili, 2 tbs
- Garam Masala, 1 tbs
- Kashmiri Chili, 1 tbs
Methodology
In Royal Kitchen this dish was cooked on coal to infuse smoke flavor. It was to be cooked low heat - slow cooking
Roast Makhana in Ghee until turn crispy. Roast cashew nuts in Ghee until lightly brown. In an heavy bottom pan, add 4-5 tbs clarified butter or Ghee. Add Fennel and coriander seeds. When crackle, add whole spice and allow to crackle.
Add onion and fry until golden brown. Mix turmeric, coriander powder, red chili, bring raw cumin, garam small, and kashmiri chili in yogurt. Whisk to mix well. Also, add 1 cups fresh cream for extra richness.
Add this mix to the pan and cook constantly stirring until Ghee oozes out.
Add lotus seed, mix well gently. Add grapes whole. Add grated dehydrated milk - mawa. Mix well and cook on low heat for 5 mins.
Garnish with cilantro.
Serve with Naan or Chapati or rice of your choice.