Makhana Phirni

Healthy Makhana

Turned Into

Mmmmmmmakhana Phirni!

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Strengthening your muscles can now be taken beyond the usual protein drink mixed with water or milk. Ever wondered if a lip-smacking dessert can help you get stronger as you age? This Phirni is an innovative dessert recipe primarily consisting of Makhana, which is known to be rich in protein, carbs and calcium essential for muscle growth & repair, energy boosting and stronger bones.

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Ingredients

  • Cow’s Milk – 150ml

  • Makahana (Fox Nuts/ Puffed Lotus seeds) - 15g

  • 2-3 strands of saffron

  • Pistachios - 3g

  • Cow Ghee (Clarified Butter) - 5g

  • Ensure Vanilla - 3 Scoops

Here’s How To Prepare A Nutritious And Indulgent Bowl Of Makhana Phirni:

  • Heat a spoonful of Ghee in a pan and gently roast the Makhana on a low flame for about 5-7 minutes until they become golden brown in a colour and irresistibly crisp.

  • Let the Makhana seeds cool down, then grind them into a coarse powder.

  • Bring 150g of cow’s milk to a gentle boil in a saucepan, then stir in the fragrant saffron strands and crunchy pistachios along with the milk. Allow the mixture to simmer and reduce to half its quantity, intensifying the flavours.

  • Slowly add the roasted makhana powder to the simmering milk, stirring it continuously. Let the mixture turn into a luscious and creamy consistency.

  • Stir in sugar and let it dissolve completely. Cook for just another for another minute, then take the pan off the heat.

  • Once cooled, mix in Vanilla flavoured Ensure  for a rich, wholesome and nourishing addition and pour the velvety mixture into a serving bowl.

  • Garnish finely chopped almonds and pistachios, and get ready to delight yourself.

Nutrition Profile:

  • Makhana is seen as a healthy snacking alternative across various age groups. It is a recommended super-food for diabetics, however, its nutrients also make it a super-food that’s essential for bone and muscle strength. Makhana is enriched with approximately 9-15% of protein that help with muscle growth and repair; approximately 75% of carbohydrates that make it a great energy source for the body. Makhana is also a rich source of calcium that are vital for maintaining strong bones and teeth. 

  • Cow’s milk contains high quality protein (approx 3.5%), essential amino acids, calcium and vitamin D.
  • Pistachios are a rich source of protein, providing approximately 20% of their weight as protein, including all nine essential amino acids necessary for muscle protein synthesis. They’re also a good source of L-arginine, which plays a vascular function and may enhance blood flow to the muscles, potentially supporting muscle function and growth. 
  • Cow ghee is rich in saturated fats and provides fat soluble vitamins such as vitamins A,D,E and K. These nutrients are essential for overall various bodily functions, supporting overall health.

  • Ensure is the No.1 selling health drink for adults. It is enriched with 32 nutrients including protein, calcium, vitamin D and Zinc. Ensureis clinically proven to improve muscle strength in 90 days.

Total

Energy

(Kcal)

Cholestrol

(g)

Protein                  Fat               

(g)                              (g)

374.8

41.44

11.74                                  12.86

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