Lotus Seeds (Makhana): Light, Crunchy Superfood

Lotus seeds, also called **makhana** or **fox nuts**, are the edible seeds of the lotus plant (*Nelumbo nucifera*). They are collected, dried and often **popped/roasted** to make a light, crunchy snack.

Per 100 g roasted: **~350 kcal**, **~9–10 g protein**, **~75 g carbs**, **~12–14 g fiber**, very low fat, rich in **magnesium, potassium, zinc** and small amounts of **B-vitamins**.

- **Gluten-free snack:** suitable for celiac/gluten-free diets. - **Rich in magnesium:** supports muscle and nerve function. - **High fiber:** aids digestion and satiety. - **Low glycemic index:** good for steady energy and blood sugar control.

- **Commercially fried versions** can be high in oil/salt—choose dry-roasted. - **High in carbs:** portion control for low-carb diets. - **Rare allergy:** some individuals may react to lotus family plants.

- **Dry roast** in ghee or oil with spices (cumin, turmeric, chili). - Add to **soups, curries, kheer (desserts)**. - **Grind into flour** and use for puddings or thickening. - Sweet version: toss with jaggery or honey + sesame seeds.

Keep in an **airtight container**—they quickly absorb moisture and lose crunch.