A Refreshing Twist on Snacking: Yogurt Parfait with Amla Powder

Yogurt Parfait with Amla Powder: A Simple Immune-Boosting Snack

Last updated: January 15, 2026

A sunlight-filled regenerative orchard of Phyllanthus emblica (Amla) trees, where chickens forage in the undergrowth to maintain the living soil that fuels the medicinal potency of the Indian Gooseberry harvest.

At Sacred Plant Co, we believe that nourishment begins in the soil. The same biological diversity that strengthens a plant's roots strengthens its medicinal potency. When you layer fresh yogurt with granola, berries, and a dusting of Amla powder, you're not just stacking flavors. You're building a bridge between probiotic cultures, plant fibers, and one of Ayurveda's most revered tonics for immunity and digestion.

This isn't a complicated recipe. It's a ritual. A five-minute practice that honors the regenerative potential of whole foods and traditional wisdom. Amla, also known as Indian Gooseberry, brings a bright tangy note and a concentrated dose of vitamin C to your morning or afternoon snack. The simplicity of layering yogurt, granola, fruit, and powder becomes an opportunity to connect with food as medicine.

The Botanical Profile of Amla (Phyllanthus emblica)

Amla, scientifically known as Phyllanthus emblica, is a deciduous tree native to India and Southeast Asia. Its small, round, pale green fruits are harvested, dried, and ground into a fine powder that concentrates the fruit's medicinal constituents. In Ayurveda, Amla is classified as a "rasayana," a rejuvenating tonic believed to promote longevity, enhance digestion, and support immune resilience.

The fruit is exceptionally rich in vitamin C, containing approximately 600-700 mg per 100 grams of fresh fruit, far exceeding citrus fruits.1 But Amla's therapeutic value extends beyond vitamin C. It contains a diverse array of polyphenols, tannins, flavonoids, and ellagic acid, which contribute to its antioxidant, anti-inflammatory, and immunomodulatory effects.2

Why Amla Powder Elevates a Simple Parfait

Yogurt parfaits are popular for good reason. They combine probiotics from fermented dairy, complex carbohydrates and fiber from granola, and phytonutrients from fresh fruit. Adding Amla powder introduces a new dimension: immune support and enhanced antioxidant capacity.

Research shows that Amla's high vitamin C content supports immune cell function, particularly neutrophils and lymphocytes, which play critical roles in pathogen defense.3 Its polyphenols, including gallic acid and ellagic acid, have been shown to reduce oxidative stress and support cellular health in both animal and human studies.4

The probiotics in yogurt create a favorable environment for nutrient absorption, including vitamin C. By pairing Amla with a fermented dairy base, you enhance bioavailability and support both gut health and systemic immunity. It's a functional pairing grounded in science and tradition.

Traditional Ayurvedic Uses of Amla

In Ayurveda, Amla is one of the key ingredients in Chyawanprash, a traditional herbal jam used for centuries to support vitality, digestion, and immune function. It is considered "tridoshic," meaning it balances all three doshas: Vata, Pitta, and Kapha.

Ayurvedic practitioners prescribe Amla for digestive sluggishness, skin conditions, hair health, and as a daily tonic for longevity. Its sour taste is believed to stimulate digestive fire (Agni), while its cooling energy soothes inflammation. Modern research has begun validating these traditional uses, particularly in relation to digestive health, liver function, and cardiovascular support.5

The essential ingredients for the Morning Vitality Parfait displayed on a rustic table, highlighting Sacred Plant Co Amla powder as a source of high-potency Vitamin C alongside probiotic yogurt and fresh antioxidants.

Yogurt Parfait with Amla Powder: Sacred & Simple Recipe

Preparation Time: 5 minutes
Serves: 1

Ingredients:

• 1 cup plain yogurt (Greek or regular, full-fat or low-fat)
• 1/3 cup granola (preferably unsweetened or lightly sweetened)
• 1/2 cup fresh berries (blueberries, strawberries, or raspberries)
• 1/2 teaspoon Amla powder
• Optional: 1 teaspoon raw honey or maple syrup
• Optional: 1 tablespoon chopped nuts or seeds (almonds, walnuts, chia seeds)

Instructions:

A step-by-step visual guide for creating the Amla Immunity Parfait, detailing the layering process of yogurt, granola, and fresh berries, finished with a 1/2 teaspoon dusting of antioxidant-rich Amla powder.

1. Prepare Your Base: Spoon 1/3 of the yogurt into a clear glass or bowl. This layer anchors the parfait and creates visual appeal.
2. Add Granola: Sprinkle 2 tablespoons of granola over the yogurt. The granola adds texture, fiber, and a satisfying crunch.
3. Layer Fresh Fruit: Add a handful of fresh berries. Blueberries and strawberries provide anthocyanins, which complement Amla's antioxidant profile.
4. Repeat Layers: Add another layer of yogurt, granola, and fruit. Repeat until the glass is full.
5. Finish with Amla Powder: Dust the top layer with 1/2 teaspoon of Amla powder. Its tangy flavor adds brightness and medicinal potency.
6. Optional Additions: Drizzle with honey for sweetness, or top with chopped nuts for added protein and healthy fats.

Ritual & Preparation: As you layer each ingredient, take a moment to appreciate the nutritional density you're building. The yogurt's probiotics, the granola's fiber, the berries' phytonutrients, and the Amla's immune support. This isn't just eating. It's a conscious act of self-care.

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Tasting Notes: Sour Apple, Sour Cherry, Earth

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Our Amla powder is sourced with regenerative principles in mind, offering concentrated vitamin C, antioxidants, and traditional Ayurvedic benefits. Use it in parfaits, smoothies, teas, or herbal formulations to support immune function and digestive health.

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Scientific Research on Amla's Health Benefits

Immune System Support

Amla's immune-modulating properties have been studied extensively. A clinical trial published in the International Journal of Food Sciences and Nutrition found that Amla supplementation significantly increased natural killer cell activity and improved markers of immune function in healthy adults.3

Antioxidant Capacity

Amla demonstrates potent free radical scavenging activity. Research in the Journal of Ethnopharmacology found that Amla extract exhibited higher antioxidant activity than several common fruits and vegetables, attributed to its polyphenolic content, particularly ellagic acid and gallic acid.2

Digestive Health

Ayurveda's emphasis on Amla for digestion is supported by modern research. Studies show that Amla stimulates gastric secretions, supports healthy gut motility, and may protect against gastric ulcers through its anti-inflammatory and antioxidant effects.5

Dosage & Usage Guidelines

For general immune support and wellness, 1/4 to 1 teaspoon (approximately 1-2 grams) of Amla powder daily is a traditional and effective dose. This can be divided between meals or taken all at once.

For acute immune support during cold and flu season, doses may be increased to 1 teaspoon twice daily under the guidance of a qualified herbalist or healthcare provider. Always start with smaller amounts and increase gradually to assess tolerance.

Identifying High-Quality Amla Powder

Not all Amla powders are created equal. High-quality Amla powder should have a light tan to greenish-brown color, a fine texture, and a distinctly tangy, slightly astringent aroma. It should taste sour with subtle earthy notes, without bitterness or off-flavors that might indicate oxidation or contamination.

Avoid Amla powders that are excessively dark, clumpy, or have a musty smell. These signs may indicate improper drying, storage, or the presence of fillers. Always choose products from reputable suppliers who provide batch testing and transparent sourcing practices.

Conclusion

A yogurt parfait layered with Amla powder is more than a convenient snack. It's a small act of regenerative self-care, combining the probiotic benefits of fermented dairy, the fiber and energy of whole grains, the phytonutrients of fresh fruit, and the immune-supporting wisdom of Ayurvedic herbalism.

At Sacred Plant Co, we believe that every choice we make about food and medicine ripples outward. Choosing herbs sourced with integrity, prepared with intention, and consumed with awareness connects us to a larger web of health: the health of soil, the health of ecosystems, and the health of our own bodies. This parfait is a simple entry point into that practice.