Singhara or caltrop is great for winter season snack. As it grows in slightly runny water, the fruit may have some toxins when sold fresh, and so after washing properly, it should be neutralised by blanching, boiling, steaming or roasting for at least seven minutes prior to peeling or slicing for blending into a drink, adding to salads, clear soups, stew or curry, stuffing for wraps or in whole chicken, or as pizza toppings, making its powder (used as a gravy thickener), mincing it to make puddings or cakes and storing as pickle. After cooking, it retains most of its crunchiness which is even retained when leftovers are reheated.
It has many health benefits
The fruits are eaten raw or boiled. The dried fruit is ground to make flour called singhare ka atta which is used in many religious rituals and can be consumed as a phalahar (fruit diet) on the Hindu fasting days, such as the Navratari.
Fresh singhara is rich in carbohydrates, proteins, iron, iodine, which gives double the amount of magnesium, calcium, potassium, zinc, copper, and multi-vitamins in comparison to the canned varieties that are available round the year.
It is a perfect food for a healthy life; half a cup of singhara carries just 0.1 gram fat, 14.8 grams of carbohydrates, 0.9 grams of proteins, 22 per cent more micro and macro elements and minerals as compared to buffalo milk, only 60 calories, zero cholesterol, low sodium and 10pc of the daily value of vitamin B6 and B7 to support healthy brain and immune system function, while thiamin and riboflavin portion help body to convert food into energy.
