Fantastic fox nuts are a versatile Indian staple

This superfood is a popcorn-like treat – it's also a significant Indian ingredient during fasting periods.

Fox nuts are worth hunting out. Source: Bhavna Kalra

Indians are known for their love of chakna (dry snacks): people might munch them with a cup of tea or chilled glass of beer. There's typically a generous supply of chakna in every Indian home, and we all have our favourites. Because we're so invested in them, our access to these treats is important – even when we're fasting for religious reasons.

Fasting plays a huge role in Hinduism and most devout Hindus fast on a particular day of the week. It becomes more common during special occasions like Navratri, which is celebrated by Hindus around the world in honour of the mother goddess and her nine different forms. Restrictions during this period include abstaining from meat, onion, garlic, rice and wheat, while ingredients like millet and different kinds of gluten-free flour (like sorghum and sago) are more prevalent.

However, for many households, the day of fasting also brings a promise of treats that are only made during this time and there's a plethora of Indian nibbles that one can indulge in. Although you're fasting, it doesn’t mean you can’t feast on certain foods; and if you are anything like me, you'll find yourself munching for most of the day – despite being on a religious fast.

Fox nuts are a nutritional powerhouse. Source: Bhavna Kalra

My favourite fasting snack is fox nuts or phool makhana, an Indian alternative to popcorn. Fox nuts are the kernels found inside lotus seeds; once the seeds are ripe, they get extracted from the lotus plant, cleaned, and processed before they are popped and eaten in a variety of ways. Cultivated in India, they are considered pious food to be used raw for religious ceremonies and cooked in a variety of ways when fasting.

Considered a superfood, fox nuts are high in calcium and protein and have very low sugar content, so are highly recommended by dietitians as a healthy alternative for snacking. Because of their low glycaemic index, they release glucose slowly in the blood – keeping you feeling full for longer. Fox nuts are also very versatile because they get added to curries, desserts, and also spice mixes. Since they are basically tasteless, you can choose to flavour them as you like. I always have a big batch of makhana roasted in ghee (clarified butter), sprinkled with just salt and pepper. I keep it stored in airtight containers for any snacking emergencies.

Fox nuts are also very versatile because they get added to curries, desserts, and also spice mixes.

Nowadays you can also find flavoured fox nuts being sold in the snacks aisle of any Indian supermarket. While one can eat them as a healthy treat, I also enjoy this ingredient in a deliciously indulgent fox nut pudding (makhane ki kheer).

Fox nuts can be eaten as a popcorn-like snack or in a sweet pudding. Source: Bhavna Kalra

Kheer in India is traditionally made with rice or vermicelli, however, both ingredients are not consumed when fasting and since fox nuts are allowed, they can easily be added and enjoyed.

Whether you are fasting or not, this is truly a delicious and decadent pudding that can be eaten at any time of the year.

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Fox nut pudding (makhane ki kheer)

Serves 8

Ingredients

• 1 litre full-fat milk
• 1 tbsp ghee (clarified butter)
• ½ cup fox nuts
• 4 green cardamom pods, shelled and ground in a mortar and pestle
• 3-4 tbsp sugar
• Saffron threads, to taste

Method

1. Heat the milk in a thick-bottomed, medium-sized saucepan over low heat until the milk has thickened and has reduced by half (around 30 minutes). Keep stirring the milk to ensure it doesn’t catch in the pan.
2. Add the ghee to a flat-bottomed, medium pan over low heat for 1 minute. Add the nuts and roast gently and evenly, ensuring that the nuts don’t burn. Once the nuts are lightly golden and crunchy, set aside and let the nuts cool. Grind them into a coarse powder.
3. Add the ground nuts to the milk and stir gently for 10 minutes over low heat.
4. Add the cardamom powder, sugar and a few strands of saffron to the pan. Cook until the sugar has dissolved (around 10 minutes). Serve the pudding warm or cold, depending on your preference.

Note

•The pudding will thicken when refrigerated. It will keep in the fridge for a week. You can roast slivered almonds, cashews and raisins in ghee and add them as a garnish to the pudding. You can also create a snack by roasting fox nuts and seasoning them with a little salt and pepper – uneaten portions can be kept in an airtight container.