Healthy Calcium-Iron Powder

Ingredients

• 100 grams Lotus Seeds (Fox Nuts) (Dry, unsalted)
• 50 grams Almonds (Whole, skinless)
• 50 grams Roasted Chickpeas (with skin) (With skin)
• 2 tablespoons Poppy Seeds (White or black)
• 15-16 pieces Dry Dates (Pitted and chopped)
• 50 grams Rock Sugar (Crushed)
• 1 tablespoon Carom Seeds
• 2 teaspoons Dry Ginger Powder

Instructions

1. Roast Lotus Seeds

   Heat a pan over medium heat. Add the lotus seeds and stir continuously, roasting for about 3 minutes until lightly golden and crisp. Ensure they do not burn.

   Time: PT3M

2. Cool Lotus Seeds

   Transfer the roasted lotus seeds to a bowl and let them cool completely.

   Time: PT3M

3. Roast Almonds

   Add the almonds to the same pan and roast, stirring continuously for 2–3 minutes until a light aroma is released.

   Time: PT3M

4. Cool Almonds

   Transfer the roasted almonds to a plate and let them cool.

   Time: PT2M

5. Roast Chickpeas and Poppy Seeds

   Add the roasted chickpeas to the pan (they are already roasted; warm them lightly for 1 minute). Then add the poppy seeds and roast for 1–2 minutes until they start to crackle.

   Time: PT3M

6. Cool Chickpeas and Poppy Seeds

   Transfer the roasted chickpeas and poppy seeds to a plate and let them cool completely.

   Time: PT2M

7. Prepare Dry Dates

   Slice the dry dates lengthwise, remove the pits, and cut into small pieces.

   Time: PT2M

8. Grind Lotus Seeds

   Place the cooled lotus seeds in a mixer grinder and grind into a fine powder.

   Time: PT2M

9. Grind Remaining Dry Fruits

   Add the roasted almonds, roasted chickpeas, poppy seeds, and chopped dry dates to the mixer. Grind into a fine powder.

   Time: PT2M

10. Add and Grind Rock Sugar, Carom Seeds, Dry Ginger

    Add rock sugar, carom seeds, and dry ginger powder to the mixer. Grind everything together again into a fine powder.

    Time: PT2M

11. Mix and Store Powder

    Transfer all the ground mixture to a bowl, mix well, and store in an airtight jar.

    Time: PT1M

12. Serving Suggestion

    Mix 1 tablespoon of the powder into 1 cup of warm milk and consume daily, either an hour after dinner or an hour before bedtime. For children, half a tablespoon is sufficient.

    Time: PT1M

    Temperature: 60-70°C

13. Cleanup

    Thoroughly wash all utensils, mixer, pan, spoon, plate, bowl, and jar.

    Time: PT5M

Nutrition Facts

Calories

70

Protein

2g

Carbohydrates

10g

Fat

2g

Fiber

1g

Ingredient Substitutions

• Instead of Lotus Seeds (Fox Nuts): Pumpkin seeds (for texture, but not same nutrition)
• Instead of Almonds: Cashews, Walnuts
• Instead of Roasted Chickpeas (with skin): Roasted peanuts (for crunch, not same nutrition)
• Instead of Poppy Seeds: Sesame seeds
• Instead of Dry Dates: Regular dates (reduce quantity, as they're sweeter)
• Instead of Rock Sugar: Sugar (less healthy), Jaggery (may alter flavor)
• Instead of Carom Seeds: Fennel seeds (different flavor)
• Instead of Dry Ginger Powder: Fresh ginger (not recommended for powder)

Equipment Needed

• Heavy-bottomed pan
• Spoon
• Mixer Grinder/Blender
• Mixing bowl
• Plate
• Airtight jar
• Knife
• Cutting board

Critical Steps — Do Not Skip

• Properly roast the lotus seeds, almonds, chickpeas, and poppy seeds without burning.
• Grind only after all ingredients are completely cooled.
• Avoid forming a paste while grinding in the mixer.
• Store in an airtight jar to prevent moisture.

Chef Tips from the Video

• Mix the powder with lightly warm milk for children.
• If rock sugar is unavailable, you can use powdered jaggery.
• In winter, you can increase the amount of dry ginger slightly.

Troubleshooting

Storage

Refrigerator: Store in the refrigerator for 2–3 months.

Freezer: Can be kept safely for up to 6 months in the freezer.

Room temperature: Keep in a dry, cool place for up to 2 months.

Make-Ahead Tips

• Prepare the entire batch of powder at once and store in an airtight jar.
• Mix with milk daily as needed.