Roasted Makhana (Fox Nuts / Lotus Seeds)

Makhana, the seeds of the prickly water lily, has long been cultivated and processed in the wetlands of Bihar, which still supplies most of the country's makhana, though the roasted snack made from it is eaten across India rather than being confined to that region. It has moved from a traditional fasting and festive food into an everyday packaged snack sold nationwide over the last couple of decades.

NNWA includes roasted makhana as a straightforward, minimally processed snack option that fits naturally into discussions of portion-controlled, lower-calorie eating and pre- or post-exercise fuelling. Its light, airy texture and neutral base flavour also make it a useful example of how seasoning technique, rather than the ingredient itself, does most of the work in making a simple snack appealing.

The main technique to get right is heat control: makhana roast quickly once they start to colour, and a pan that is too hot will scorch the outside while leaving the inside chewy rather than crisp. Roasting on medium-low heat with frequent stirring, and adding the spices only once the makhana are already crisp, avoids both a burnt taste and soggy, unevenly coated seeds.

The spice mix can be varied freely, from a simple salt-and-pepper version to a more elaborate peri-peri or tandoori-style seasoning, and the amount of ghee can be reduced further or swapped for a light oil spray for an even lower-fat version. Roasted makhana also works well mixed into a trail-mix style snack with roasted peanuts or seeds.