The Indian Gooseberry, or Amla, is a tangy seasonal fruit available during the winter months. It is a fruit with a peculiar mix of tastes, containing five of the six tastes from bitter, pungent, sweet to astringent and sour and is famous in India as a health and beauty aid. Popularly known as Amalki in Sanskrit (sustainer) or Dhatri (Nurse), this tiny fruit is a known powerhouse of goodness, packed with nutrients like proteins, carbohydrates, potassium, fiber, minerals and vitamins
Amla is capable of aiding in building, repairing and sustaining the human body. The high content of Vitamin C ensures effective synthesis of collagen, which improves the condition of hair, nails, teeth and skin. Amla also has a positive effect on the digestive, excretory, respiratory, circulatory, reproductive and nervous systems.
For adults, a recommended amount of daily amla consumption is 75-90 mg per day.
Nutritional value (100 g)
Energy 58 kilo calories
Weight loss, eating healthy, or managing a medical condition gets a lot easier when you have expert help and guidance at each step. Speak to an health counsellor today!
Carbohydrates 13.7 g
Calcium 50 %
Iron 1.2 mg
Carotene 9 microgram
1. Amla chutney
Corainder leaves 2 tsp
Green chilly 2
A small piece of ginger piece
Pinch of jeera
Pinch of hing
Rai (mustard) seeds ¼ tsp
Salt to taste
Oil, 1 tsp
- Soak gooseberry in hot water for five minutes and peel skin. Remove seed.
- Add coriander leaves, green chilly, ginger, jeera, salt. Put in mixer and make a paste without water.
- Heat oil, add hing-rai. Temper the paste with this, and mix.
Nutritional content (100g serving)
2. Amla Sabji
Amla ¼ kg
Onion, finely-chopped 1
Ginger-garlic paste 1 tsp
Green chilli paste 2 tsp
Rai seeds (mustard) ½ tsp
A few curry leaves (kadipatta)
Haldi (turmeric powder) ¼ tsp
Red chilli powder 1 tsp
Methi (fenugreek) powder 3 tsp
Dhania (coriander) powder 1 tsp
Jeera (cumin) powder ¼ tsp
A pinch of hing
Salt to taste
Oil as per requirement
- Pressure cook amla with a cup of water in a pressure cooker for two whistles. Open the cooker after pressure subsides, remove amla seeds.
- Heat oil in a frying pan. Add hing, rai and kadipatta and let it splutter.
- Add ginger-garlic paste, green chilli paste, onion, and fry for a few minutes.
- Add the dry masalas and stir on a medium flame.
- Add amla, salt and stir well. When contents are dry, switch off stove.
To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.