Gooseberry Pickle
Amla or Bettada Nelli Kaayi pickle as we call it, is made with Indian Gooseberry which is very rich in Vitamin C and has many health benefits. Amla is extensively used and recommended in Ayurvedic medicine. It is one of the 3 constituents of Triphala, an Ayurvedic formula with wide range of health benefits.
Although all kinds of pickles are available in the market, it is hard to find gooseberry pickle as it has a short storage/shelf life. Some recipes suggest boiling/cooking gooseberries leading to loss of most of its Vitamin C content. Here is a simple recipe of Gooseberry pickle which I picked up from my best friend Vidya’s mom, Mrs. Sharada Bhat, but have modified it slightly. It can be stored in the fridge for at least 1-2 months if properly prepared and stored.
Category : SOuth Indian SIDE dish
INGREDIENTS
Gooseberry/Amla : 1/4 kg (washed, wiped and de-seeded. Make sure to use dry hands and dry knife, etc to avoid contamination)
Oil : 1-2 tbsp
Red chilly powder : 1-2 tbsp
Mustard seeds : ~1 tsp
Hing/Asafoetida powder : A pinch
Salt : to taste
Preparation time :
20-30 min (for deseeding the goose berries) + 5 min for preparation
METHOD
Heat oil in a pan, splutter mustard seeds, add hing and turn off the flame.
Now add Amla slices, salt and red chilly powder and mix well with a ladle (avoid using hand to prevent contamination).
Adjust salt and spiciness. Store in the refrigerator.
Goes well with any dish. Few pieces of this pickle can provide some amount of your daily Vitamin C requirement.
Optional : You could add green chillies, urad dhal, turmeric to the seasoning
INFORMATION
Vegan Friendly : YES
CALORIES:
Indian gooseberry : 15.77 Calories per 100 gms.
Calories from oil used for seasoning would be negligible for small serving size.
NUTRITIVE VALUE :
Gooseberries are very rich in Vit C (~42mg/100g), low in calories and fat. They also have Iron (500 mcg/100g), dietary fiber, copper, manganese, potassium, and vitamins B5, and B6.
HEALTH BENEFITS:
Amla has been widely used in Ayurvedic medicine for thousands of years. It is a powerful anti oxidant and has anti-ageing properties, rejuvenates the liver, reduces acidity, regulates metabolism, reduces blood sugar, builds immunity, promotes oral health and promotes hair health. It is given in cases of diarrhea and dysentery, Jaundice, Indigestion and Anemia.
Origin
Indian gooseberry (Phyllanthus emblica) is native to India, also found in Sri Lanka, Uzbekistan, South East Asia, and China
TIP
For pickles which are stored for longer periods, it is better to use oils with higher smoking point/stability such as mustard oil (249 C), sesame/gingelly oil (210 C).
DID YOU KNOW ?
The term gooseberry is derived from the European berry or groseilles of the Ribes genus (. The old German name for the berries, Kräuselbeere, which means curled/crimped berries, is the source of the Medieval Latin name grossularia, which became groseille in French – and gooseberry in English! It should have been grooseberry but the “r” was dropped at some point.
REFERENCES :
https://www.healthline.com/nutrition/gooseberries#section1
Phyllanthus Emblica - an overview | ScienceDirect Topics
https://www.sciencedirect.com › topics › agricultural-and-biological-sciences
https://www.avacare.in › blog › use-of-amla-in-ayurvedic-haircare
https://en.wikipedia.org/wiki/Smoke_point
https://spoonfulsofgermany.com/2017/07/16/gooseberries-demystified-no-goose-involved-but-german-roots/