Lotus seeds, fox nuts, or phool makhanas are seeds that form inside the seed pod of lotus flowers. If you can access quality, organic lotus seeds from reputable sources, you can incorporate them into your weight loss diet to shed those stubborn kilos. But how to eat them the best to make the most of their low-calorie, high-protein and fibre nutritional profile? Here are a few easy methods:
1) Roast the seeds
Toss them in a light coating of oil and seasonings. Roast in the oven at 350°F (175°C) for 15-20 minutes. Stir occasionally until crisp and allow to cool before eating. This way, it's relatively low in calories and fat and nutrient-dense. It will also support metabolism. Do not add oil, seasonings or sugar excessively.
2) Make lotus seed congee aka kanji porridge
Did you know a kanji aka congee can also be made using lotus seeds? All you need to do is cook them with rice in water until soft and creamy. Season with salt and other seasonings of your choice, fresh fruits or nuts. Adding fibre-rich veggies and lean protein will also improve its weight-loss capacity and nutritional balance.
3) Lotus seed tea
Have you ever heard of Vietnam's renowned black tea with lotus seeds? It's an exotic drink that many try while in the country. Dry lotus seeds can also be used to make such a tea at home. Boil them in water for around 15 minutes, strain the juice, and sip the healthy tea. You can add lemon or mint leaves as per your preference. It is rich in antioxidants, supports digestion, balances blood sugar, hydrates you well, and has detoxifying properties.
4) Add in healthy meals
You can also toss roasted lotus seeds into salads, smoothies, soups, stews, stir-fries and other foods of your choice.
