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10 ways to include amla in your diet


If there is a superfood on earth, then it’s Amla. This fruit has many medical advantages and mind it, the list is long and still growing. 


Rich in antioxidants and Vitamin C, Amla is one of the most nutrient-rich food items in the world. It's loaded with calcium, several key vitamins, and therapeutic mixtures that are necessary to treat various diseases. 

Medical advantages of Amla (Indian Gooseberry) 

Amla is not new, it has been endorsed in Ayurveda (folk medication society in India) as one of the most restorative plants on earth. As of late, science has also started to support the proof behind amla's effectiveness in curing a lot of illnesses.  

It is known for managing diabetes, supporting immunity, essential for weight reduction, and reducing cholesterol levels. What's more, apart from its various medically proven benefits, there are some benefits of amla that might be difficult to accept but there are claims that this fruit has been used for hair development and reversing premature greying of hair! 

The Amla Revolution 

Amla isn't new. Truth be told, it has been used for millennia and is a central part of Ayurvedic medication. So for what reasons has this fruit been effective and in-demand? All things considered, two reasons. To start with, it can be challenging to find natural and organic amla outside of India and Southeast Asia. Secondly, in its raw form, amla tastes awful. 

Amla can be used in two forms: fresh and raw or dried and powdered. If you don’t mind the sour taste of the fruit, then you can consume freshly squeezed juice of the fruit or you can eat dried pickles made from it. 

In this article, we'll discuss ten recipes made from amla and amla powder that can be included in your daily eating regime for your daily doses of Vitamin C. So, what are you waiting for, let’s dive in to know ten ways in which you can use amla in your daily diet.

The most effective method to Use Amla Powder and Amla 

Amla comes in various forms: raw amla, amla juice, dried amla, and you can even find amla extracts in various shampoos, conditioners, and facial creams. 

However, since we are going to discuss recipes that you can use to include in your diet, we'll plan them around fresh amla, dried amla, and amla powder. We find that consuming amla is more effective and medically advantageous if you wish to get your daily recommended allowance of vitamins including Vitamin C, minerals, and other nutrients. 

Amla Recipes to Boost Your Health 

There are various approaches in which you can consume amla. You can either eat it as food, a beverage, or as a condiment to your lunches or dinners. There are different choices in which you can include this superfood in your daily diet.  

Check out our list of 10 amla recipes that you can easily cook at home and they do not require any special add-on ingredients: 

amla chutney

1: Amla Chutney 

We should start our list of alma recipes with an exemplary Indian dish. This recipe is simple and easy to make with most of the ingredients easily available in your kitchen. A sweet and spicy amla chutney can be used as a condiment for your dinners or lunches. 


  • 1 cup of coriander or mint leaves or both, based on your preference
  • 1 tablespoon of soaked fenugreek seeds
  • Half a cup of amla
  • 1 tablespoon sugar or gud (jaggery) (it is optional)
  • 5-6 green chilies 
  • Salt to taste

How to make:

All you have to do is blend everything in a smooth paste and your amla chutney is ready to serve.

amla fruit bowl

2: Amla Fruit Bowl 

You can eat it as an early lunch, evening snack, or a dessert to quell your sugar pangs. This smoothie bowl can be consumed at any time of the day and has many medical advantages. All you need is amla powder and some fresh or frozen fruits to your liking.  


  • 1 cup of fresh or frozen mixed berries 
  • 1 cup of diced mango
  • 1 fresh banana   
  • 1 spoon of Amla powder 
  • 1 tablespoon of flaxseed
  • 1/2 cup of water or milk-based on your taste

How to make:

Mix everything at high speed for 30-60 seconds. After that pour the smoothie into a bowl and top it with 1 tbsp ground flax seeds, bananas, and berries. 

amla curries

3: Amla Curries 

Amla works well with Indian and South Asian curry, especially if you use powdered amla. The recipe for this curry is simple, all you need to do is add a tablespoon of powdered amla to your curries to bring some punchy flavor to your food.

All you need to do is fry onion, tomato, ginger, and garlic paste in some oil and add some cumin, red chili, turmeric, curry powder, salt, and pepper to it. Once prepared, you can add this prepared gravy to the food of your choice.

4: Amla Dressing 

In this article, we’ll discuss two different amla dressings that will include powdered amla in them. This is the first of two suggested amla dressings that we've thought of. This sweet and spicy amla dressing goes well with mixed green vegetable salad, pasta, curries, rice, or even goes well with nachos and chips as an evening snack. So, what are you waiting for? Read on:  


  • 1 tablespoon of powdered amla 
  • 1 tablespoon of ground curry powder 
  • 1 tablespoon of ground cumin 
  • 1 tablespoon of paprika or red chili powder
  • 1 tablespoon apple cider vinegar 
  • 2 tablespoon water 
  • Black pepper to taste 
  • Salt to taste
  • 2 tablespoons of olive oil

How to make:

Combine all ingredients and mix well. Once done you can store this for at least a week and use it on the food of your choice.

amla chutney

5: Pickled Amla or Amla ka Achar

Directly from the core of Indian cuisine, pickled amla (or also known as amla ka achar) is another exemplary side dish that you can make and pair effectively well with your food. It is made using fresh and raw amla.


  • 2 cups chopped amla
  • 1 cup of sesame oil for frying 
  • 2 to 3 small cloves of garlic crushed slightly 
  • 2 tablespoons mustard seeds  
  • 1/4 teaspoon fenugreek seeds
  • 3 tablespoons red chili powder
  • 1 teaspoon turmeric powder
  • Salt as required
  • 1 tablespoon lemon juice
  • 1/4 teaspoon hing or asafoetida  
  • 1/4 cup sesame oil to be added later

How to make:

All you have to do is clean and dice amla. After that, wipe it clean and dry it well. Now add that into heated oil and mix it well with a combination of spices. Keep it in a glass jar and keep it in the sun for a couple of days and serve once done. 

amla smoothie

6: Amla Smoothies 

One of many alternatives for amla powder is to make a smoothie! A smoothie is one of the best ways of consuming both raw and powdered amla. When consumed in the form of amla smoothie not only can you add your favorite fruits but you can also consume it with breakfast for a more filling feeling.


  • 1 fresh banana  
  • 1 cup of frozen blended berries 
  • 1 cup of fresh seasonal fruit  
  • 2 tablespoons of Amla powder
  • Or a handful of fresh amla
  • 1/2 cup of curd 

How to make:

Simply mix all the ingredients and make a smooth shake. 

amla juice

7: Amla Juice 

Amla blends well with any juice, however, today, we are gonna try something fancier and more fun. This amla mocktail is delicious and all you need is amla powder.


  • 3 tablespoons of Amla powder
  • 1 cup Hibiscus tea 
  • 1 cup of pomegranate juice 
  • 2 cups lemonade 
  • Some pomegranate seeds 
  • Mint leaves 
  • 2 limes wedges to decorate 

How to make:

In a big pitcher, mix lemonade, lime juice, pomegranate juice, Hibiscus tea, and amla powder well. Add some pomegranate seeds and ice to the glasses and pour juice over them. Add some mints and lemon wedges to decorate the glasses. 

amla rice

8: Amla Rice (Nellikai Sadam) 

Nellikai sadam is another perfect South Indian dish that can be consumed at any time of the day. Otherwise known as amla rice it includes a variety of sauteed vegetables. It also mixes well with curries and dips and chips.  


  • 2 cups cooked rice  
  • 4 Indian gooseberry or amla
  • 3 tablespoons of sesame oil
  • 1 tablespoon mustard seeds
  • 1 tablespoon split urad dal
  • 1 tablespoon split Bengal gram (Chana Dal)
  • 1 tablespoon cashew
  • 4 green chili sliced 
  • 1 tablespoon grated ginger  
  • Few curry leaves  
  • 1/4 tablespoon turmeric powder
  • Salt to taste
  • 1/4 tablespoon fenugreek seed powder

How to make:

Heat oil in a pan and add mustard seeds to it. Once it begins to sputter, add split urad dal, Bengal gram, cashew, and green chili, ginger, curry leaves, and sauté well for some time. Once done, add grated gooseberries, turmeric powder, and salt. Let it cook for some time and then add cooked rice to it. Now add all spices to it and serve hot. 

9: Mediterranean Amla Dressing 

The second of our two most loved amla dressings has a Mediterranean touch to them. This dressing will work well with your pasta, rice, and salads. So, what are you waiting for? Read on for this perfect dish: 


  • 1 tablespoon of powdered Amla  
  • 1 tablespoon of oregano 
  • 1 tablespoon of smoked thyme 
  • 1 tablespoon balsamic vinegar 
  • 1 tablespoon water 
  • 1 tablespoon of olive or sesame oil
  • Salt and pepper to taste

How to make:

Combine all ingredients well and serve once done. 

ice amla green tea

10: Amla Ice Green Tea 

Lastly, we have the simplest method to add amla to your eating regimen — simply boil some amla powder with green tea powder in the water! Once prepared, you can also add lemon and coconut water. You can also add honey or jaggery to sweeten it. 


  • 3 cups of water 
  • 2 teaspoons of Amla powder
  • 1 tablespoon of green tea powder
  • 3 tablespoons of honey 
  • 1 cup coconut water, 
  • Lemon for taste

How to make: 

Blend everything well and add some ice before serving. Enjoy the treat!


Amla is loaded with Vitamin C and can be used for treating a variety of illnesses. From treating hair fall to the common cold, amla is a wonderous remedy that can be used by everyone irrespective of their age. So, what are you waiting for? Try one of these recipes and share it with your friends and family. 

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