Smoothie To Rasam: Nutritionist Shares 4 Ways To Incorporate Amla Into Your Diet

Indian gooseberry or amla has many health benefits, which is why it has a special place in Ayurveda. It is being referred to as the superfood in today’s times as more and more people are recognising its potential uses to shield the body from germs and infections. 

HerZindagi spoke with Pooja Kedia, executive nutritionist, Cloudnine Group of Hospitals, Whitefield, Bengaluru, to understand healthy ways to incorporate amla into our diet. Before we dive into recipes, let’s see why you must eat Indian gooseberry.

What Are The Benefits Of Amla?

The expert said that amla improves immunity because it has vitamin C. The ingredient is associated with regulating bowel movements and preventing constipation. 

Indian gooseberry is also considered good for the health of your brain because of all the vitamins, minerals, and phytonutrients it contains. It helps the body fight free radicals, bronchitis, asthma, and risks of heart disease.

The ingredient finds its use in traditional medicine as an elixir to prevent premature greying of hair. It helps the body to absorb iron and flush out toxins. Amla also burns excess fat, hence, if you are watching your weight, you must add this ingredient to your diet.

How To Add Amla To Your Diet

There are multiple ways to consume Indian gooseberries. However, you need to find healthier options to eat it to extract its maximum benefits for your health. The nutritionist suggested eating it without removing its peel. Since it has a bitter taste, you need recipes that add more flavours to this ingredient. 

Here are some recipes to try with Indian gooseberry,

Amla Rasam

Ingredients

• 1 bowl of amla paste
• 1/2 teaspoon pepper
• 1 diced tomato
• 2 tablespoons of oil
• 1/4 teaspoon of turmeric powder
• 5 cloves of garlic (Garlic For Cholesterol)
• 1 red chilli
• 1/2 teaspoon of cumin powder
• Salt to taste
• 1/2 teaspoon mustard seeds
• A pinch of asafoetida
• 1 tablespoon of curry leaves
• 1 tablespoon of chopped green coriander leaves
• 1 inch crushed ginger
• 2 glasses water

Method

• In a deep pan, heat the oil and add mustard seeds, red chilli, asafoetida, curry leaves, and turmeric. 
• After a couple of minutes, add garlic, cumin powder, and pepper to the mix.
• Once the ingredients release their flavour, add amla paste to the mix and chunks of tomatoes as well.
• After adding water, let the mixture simmer for 10-15 minutes. 
• Garnish your flavourful rasam with coriander leaves.

Amla Green Tea

Ingredients

• 1 teaspoon amla powder
• 2 cups of water
• 1.5 cups of coconut water
• 2 teaspoons green tea powder
• 3 teaspoons of honey
• 2 teaspoons of lemon juice

Method

• Add everything to boiling water and allow it all to come together at a lower flame for 10 minutes.
• Strain the mixture and enjoy the green tea.

Amla Chia Seeds Juice

Ingredients

• 1 deseeded amla
• 1 cucumber
• Black salt to taste
• 1 teaspoon chia seeds
• 1 glass of water

Method

• Grind amla and cucumber in a blender and strain it well using a sieve.
• Add this mixture to soaked chia seeds, sprinkle black salt, and drink the juice with the garnish of a couple of mint leaves.

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Amla Fruity Smoothie

Ingredients

• 2 cups of watermelon
• 1 cup of diced Indian gooseberries
• Black salt to taste
• Mint leaves

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Method

Blend all the ingredients and enjoy the smoothie with the garnish of mint leaves on the top.

Consuming amla will also keep your skin glowing and prevent it from dryness and dullness. You can sundried chunks of it or blend it with your favourite fruits to prepare a glass of healthy and delicious smoothie.