How many calories does one Appam have?

One Appam (50 grams) gives 138 calories. Out of which carbohydrates comprise 78 calories, proteins account for 6 calories and remaining calories come from fat which is 55 calories.  One Appam provides about 6.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Appam recipe makes 15 appams of 50 grams each.

138 calories for 1 Appam, Appam Kerala Recipe, Cholesterol 0 mg, Carbohydrates 19.5g, Protein 1.9g, Fat 6.1g. Made from rice and coconut milk, this is a carb heavy recipe.

See Appam recipe | Kerala Appam recipe | 

Appam, a South Indian delicacy, is a thin, bowl-shaped pancake boasting a unique textural contrast. Its crisp, lacy edges give way to a soft and fluffy center, creating a delightful experience with every bite. Made with fermented rice flour and coconut milk, appam boasts a subtle sweet and nutty flavor that compliments savory dishes perfectly. The addition of spices like cardamom can add a touch of warmth, while the naturally gluten-free nature of appam makes it a versatile option for various dietary needs. Whether enjoyed plain or with chutneys, vegetables, or even an egg, appam offers a delicious and satisfying journey for your taste buds.

Appam has various names depending on the region in India and Sri Lanka where it is made. Here are some of the most common alternatives:

India:

• Kerala:
  • Unniappam (small appam)
  • Neyyappam (appam cooked in ghee)
  • Kuzhappam (cooked in a kuzhi or cavity)
  • Ganapathi appam
  • Koottappam (a pile of appams)
• Tamil Nadu:
  • Kuzhi paniyaram
• Karnataka:
  • Appe
  • Kajjaya (in Coorg region)
• Konkani community (Karnataka):
  • Mulik (made with semolina, jackfruit or banana)

Sri Lanka:

• Aappa

These names might have slight variations in pronunciation based on local dialects. Additionally, some regional variations of appam might have specific names depending on the ingredients or cooking methods used.

Main ingredients of appam.

1. In a mixer put 2 cups of uncooked rice (chawal) , soaked for 4 to 5 hours and drained. Rice flour forms the base of appam batter, providing structure and body to the thin pancake. The starch in the rice flour helps the batter hold its shape and allows for the characteristic bowl-like shape of appam to form during cooking. 
2. Add 1 cup coconut milk (nariyal ka doodh). Coconut milk is naturally rich in fats, which contribute to a soft and fluffy texture in the appam batter. This creates a pleasing contrast to the crispy exterior formed during cooking. Appam batter traditionally avoids gluten-containing flours like wheat. Coconut milk provides a binding agent, allowing the batter to hold its shape and rise while remaining gluten-free. 

Pro tips for appam. 1. To make yeast mixture in a bowl put 1/2 tsp instant dry yeast. Instant dry yeast is generally more readily available in stores compared to toddy (palm wine), which was traditionally used as a leavening agent in appam. This makes it a convenient option for home cooks.Instant dry yeast has a longer shelf life compared to fresh toddy, which needs to be used within a short period. Instant dry yeast performs well across a wider range of temperatures, which can be helpful in regions with cooler climates where toddy fermentation might be less efficient.  2. Add ½ cup of warm water. Warm water, ideally between 100°F and 110°F (37°C and 43°C), is added to dry yeast in making appam. Appam batter often includes sugar, toddy (palm wine), or other ingredients. Warm water can help dissolve these components more efficiently, leading to a smoother batter and better distribution of flavors. 

Serve appam with milagai podi powder, coconut chutney , sambar  and coconut stew.

Is Appam healthy?

No, this is not healthy. Made from rice and coconut milk, this is a carb heavy recipe. 

Let's understand the Ingredients.

What's good.

 Coconut Milk : Recent research says that not eating enough fat can actually make fat. But you need to choose the type of fat correctly. And the answer is MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in body. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Read detailed benefits of coconut milk.

What's the problem?

1. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

2. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

Can diabetics, heart patients and over weight individuals have Appam?

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours.

What are the healthier Idli recipes?

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipe, green moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

What are the healthier dosa recipes?

Opt for nachni dosa, quinoa dosa, oats dosa,  4 Flour Dosa recipe, spinach dosa  or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

Nachni Dosa

Can healthy individuals have Appam?

Have in limited quantity. 

How to burn 99 calories that come from Four Appam?

Walking (6 kmph) = 30 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 17 mins

Note: These values are approximate and calorie burning differs in each individual.