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This is an archive article published on October 2, 2023
Hate amla? Here are some ways to add it to your diet for better health (with a flavourful recipe)
Ushakiran Sisodia, HOD, diet and nutrition, Nanavati Max Super Speciality Hospital said that amla or the Indian gooseberry boasts of several benefits as it is rich in iron and vitamin C
Here's how to include amla in your diet (Source: Freepik)
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Hate amla? Here are some ways to add it to your diet for better health (with a flavourful recipe)
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Since amla happens to be sour, many people forgo it completely from their diet. But is the practice good? Experts urge that amla, rich in antioxidants, is a must-have in your diet. Ushakiran Sisodia, HOD, diet and nutrition, Nanavati Max Super Speciality Hospital said that amla or the Indian gooseberry boasts of several benefits as it is rich in iron and vitamin C.
“If the tangy flavour doesn’t suit your palate, consider mixing it into a morning juice with a spoonful of honey, or sprinkling its powdered form over salads and smoothies,” said Sisodia.
For those who prefer the flavour, traditional pickled amla, mixed with spices, can be a welcoming addition to meals. “No matter how you choose to consume it, ensure it becomes a part of your diet to harness its numerous health benefits. Moderation is key, so a piece of amla or a small glass of its juice daily will be enough,” said Sisodia.
Notably, amla aids healthy bowel movement by keeping the gastrointestinal tract clean. “This prevents common digestive issues including constipation. Acidity and indigestion can also be controlled with amla. A half teaspoon of amla powder with a glass of warm water can give some relief,” ayurvedic practitioner Dr Dixa Bhavsar told indianexpress.com in an earlier interaction.
What more? One can consume it raw, in pickled form, as a dried powder, or as a homemade sweet concoction.
As such, nutritionist Juhi Kapoor also articulated a few ways in which amla can be included in one’s diet. “Add to salads, raita, make chutney or pickles, or use as powder or juice,” Kapoor said. You can also quickly whip up a dip with it like Kapoor did.
Whip up this easy chutney (Source: Getty Images/Thinkstock)
Kapoor shared the recipe for a tasty coriander amla chutney prepared with fresh amla and a bunch of coriander leaves.
Ingredients
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2 cups – Coriander leaves
6 no – Amlas
2 no – Red chillies
1tsp – Cumin seeds
1tsp – Salt (or to taste)
2tbsp – Peanuts
Water as required
Method
*In a mixer jar, pulse to smoothen all the ingredients.
*Store in an air-tight glass container.
How long can you store it?
A week, Kapoor said in the comments section.
View this post on Instagram
Why add peanuts to the mixture?
According to Kapoor, peanuts help to give texture and reduce the astringent flavour of amla.
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