Amla often referred to by the name of Indian gooseberry is a fruit that is widely regarded in traditional medicine due to its many health benefits. When you want to incorporate amla into your food, the issue between eating it raw or cooked is common. Let’s take a look at the difference between amla which has been boiled and its raw amla counterpart to aid you in making an informed decision to improve your health.

Boiled Amla vs Raw Amla Nutritional Comparison

Raw amla is packed with nutrients like vitamin C, antioxidants, and vital minerals. However, boiling it can alter its nutritional content. While some nutrients could be retained, others may be destroyed by its cooking procedure.

Health Benefits of Raw Amla

Consuming raw amla offers an incredibly high amount of vitamin C and antioxidants. They contribute to an improved immune system, better skin health, and improved digestion. The raw form of amla is believed to contain a greater amount of nutrients, resulting in the most potent health benefits.

Raw Amla Recipes

Raw Amla Salad

Ingredients:

• 2-3 fresh raw amla (Indian gooseberries)
• 1 cucumber, diced
• 1 tomato, diced
• 1 small red onion, finely chopped
• Fresh coriander leaves, chopped
• Salt to taste
• Black pepper to taste
• Fresh lime juice

Instructions:

1. Wash the raw amla thoroughly and grate them or chop them finely.
2. In a mixing bowl, combine the grated amla, diced cucumber, tomato, and chopped onion.
3. Season the salad with salt, black pepper, and a splash of fresh lime juice according to your taste preferences.
4. Garnish with chopped coriander leaves and mix everything well.
5. Allow the flavors to meld by refrigerating the salad for about 15-20 minutes before serving.
6. Serve chilled as a refreshing side dish with your main meal.

Raw Amla Chutney

Ingredients:

• 4-5 raw amla (Indian gooseberries)
• 2-3 green chilies
• 1-inch piece of ginger
• 1 tablespoon grated coconut (optional)
• A few sprigs of fresh mint leaves
• Salt to taste
• Water as needed

Instructions:

1. Clean and chop the raw amla into small pieces, removing the seeds.
2. In a blender or food processor, combine the chopped amla, green chilies, ginger, grated coconut (if using), mint leaves, and a pinch of salt.
3. Add a little water and blend until you achieve a smooth paste-like consistency.
4. Taste and adjust the seasoning according to your preference by adding more salt if needed.
5. Transfer the chutney to a serving bowl.
6. This tangy chutney pairs excellently with snacks or as a condiment for meals.

Raw Amla Pickle

Ingredients:

• 10-12 raw amla (Indian gooseberries)
• 2 tablespoons mustard oil
• 1 teaspoon mustard seeds
• 1 teaspoon fenugreek seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon asafoetida (hing)
• Salt to taste
• Red chili powder to taste
• Jaggery or sugar (optional)

Instructions:

1. Wash the raw amla thoroughly and cut them into small pieces, discarding the seeds.
2. Heat mustard oil in a pan and add mustard seeds and fenugreek seeds. Let them splutter.
3. Add asafoetida and turmeric powder to the oil.
4. Add the chopped amla pieces to the pan and sauté for a few minutes.
5. Season with salt, red chili powder, and jaggery or sugar (if using) according to taste.
6. Cook the mixture on low heat until the amla softens slightly and the flavors meld together.
7. Allow the pickle to cool and store it in a clean, airtight container. It can be enjoyed with rice or chapati as a tasty accompaniment.

Advantages of Boiled Amla

Boiling amla can alter the texture and taste of amla which makes it more appealing for certain individuals. Furthermore, even though boiling could lower the vitamin C content it may increase the absorption of various nutrients thus giving you distinct health benefits.

Taste and Texture Differences

Raw amla has an astringent and somewhat bitter taste, as well as the texture of a crunchy. Boiling the amla can soften its flavor and texture, making it less tart and more enjoyable to eat.

Also Read: Is dry amla candy as nutritious as raw amla?

Boiled Amla Recipes

Boiled Amla Jam

Ingredients:

• 10-12 fresh amla (Indian gooseberries)
• 2 cups sugar
• 1 teaspoon cardamom powder
• Water

Instructions:

1. Wash the amla thoroughly and prick them using a fork or knife.
2. Boil the amla in water until they turn soft and the skin starts to crack.
3. Once boiled, remove them from the water and let them cool.
4. Once cooled, remove the seeds and mash the boiled amla pulp in a bowl.
5. In a pan, combine the mashed amla pulp and sugar. Cook on low heat.
6. Stir continuously until the mixture thickens and attains a jam-like consistency.
7. Add cardamom powder for flavor and mix well.
8. Allow the jam to cool completely before storing it in sterilized jars.

Boiled Amla Candy

Ingredients:

• 10-12 fresh amla (Indian gooseberries)
• 2 cups sugar
• Water

Instructions:

1. Wash and boil the amla in water until they become soft.
2. Remove the boiled amla from the water and let them cool.
3. Once cooled, remove the seeds and cut the boiled amla into small pieces.
4. In a pan, prepare a sugar syrup by dissolving sugar in water and bringing it to a boil.
5. Add the boiled amla pieces to the boiling sugar syrup.
6. Cook on medium heat until the amla pieces are well-coated and the syrup thickens.
7. Turn off the heat and allow the candy to cool.
8. Once cooled, separate the individual amla candy pieces and store them in an airtight container.

Boiled Amla Tea

Ingredients:

• 2-3 fresh amla (Indian gooseberries)
• 2 cups water
• Honey or sugar (optional)
• Fresh mint leaves (optional)

Instructions:

1. Boil water in a saucepan.
2. Wash the amla thoroughly and cut them into small pieces.
3. Add the amla pieces to the boiling water.
4. Boil for 5-7 minutes until the water turns slightly yellowish.
5. Strain the boiled amla water into a cup.
6. Add honey or sugar for sweetness if desired.
7. Garnish with fresh mint leaves for added flavor.

Side Effects or Precautions

While amla is a good thing, however, overuse could cause digestive discomfort or allergic reactions in certain people. It’s recommended to consume amla in moderation and seek advice from a medical professional if you suffer from specific health issues.

FAQs (Frequently Asked Questions)

Is raw amla better than boiled amla nutritionally?

Both have their nutritional benefits; raw amla tends to retain more nutrients.

Can I consume Amla daily?

Yes, in moderation; excessive consumption might cause digestive issues.

What are some easy recipes using raw amla?

Raw amla can be incorporated into salads, and chutneys, or eaten with salt.

Does boiling amla destroy all its nutrients?

Boiling can reduce certain nutrients, but it might enhance the availability of others

Are there any side effects of consuming amla?

Some people might experience stomach discomfort or allergies with excessive intake.