Thank you so much for liking my previous blog about Mung Beans and it’s versatile recepi. Here I am sharing a simple and easy to make salad with sprouted mung beans with Kale. If you don’t want Kale you can use any greens that you love. Here is the simple ingredients to make it. Only time you need is to soak beans overngiht or few days for the sprout.
Ingredients: 1 cup baby kale 1 cup sprouted mung beans 1/2 Lime 1/2 Red onion finely chopped 1/2 Apple cider Vinegar Black or pink (Himalayan) salt to taste Sushi Ginger or regular fresh ginger thin-slice 1/2 tbsp roasted cumin seeds ( ground) Method: Take a mixing bowl combine all the ingredients if you don’t have baby kale take regular kale or any greens wash and chop in bite-size, mix well pressing or massaging with your hand to break down the kale and release moisture from it and cover and leave in the refrigerator for at least 15 minutes before serving.
In Ayurvedic or Yogic cooking Mung beans are considered a superfood. It has been used for a long time( as early as 1500 BC in the Indian Subcontinent so it’s been used in Ayurvedic cooking form long time). Mung beans are high in magnesium, iron, zinc, and potassium They’re also a great source of potassium. As Mung beans are high in folate, iron and protein, that is good for pregnancy, it is also mainly used for developing strong immunity and nourishing. It can be easily found in local grocery stores in 3 different forms; Whole green gram, split mung beans, and yellow mung dal. It is a very common household dal in India and Nepal but mung beans are widely used in most Asian countries for their versatile recipe. There is no limit to what are forms of moong dal can be used in our cooking system. So I am sharing one of the popular street food prepared by Mung beans.
Here in this blog, I am trying to share one of the most popular street food called Phambi in the small hill towns of Kalimpong, India. It is believed that this special phambi is only available in Kalimpong and don’t know when and how it started. when I was a student in Kalimpong I have seen making Fing similar to glass noodles or vermicelli which is widely used in curry dishes that go well with either meat or vegetables. This dish is mostly used in Darjeeling and Sikkim Himalayas. Phumbi is the end product of fing . if you want to make Phambi yourself I guess it takes at least three days. It has a long process to make it. But this Phumbi is still easily available in the street near the schools or offices of Kalimpong. as they still make fing but recently I heard that they use yellow split peas mixing together with mung beans just to make it cost-efficient. Soon I will post the detailed recipe for making phumbi if you are interested to learn. There is another similar item called Laphing a Tibetan noodles which is very popular in the form of street foods in Kathmandu, Nepal. But mostly in our kitchen, we cook it as Dal or sometimes make moong dal khichadi which is also very common in Ayurvedic cooking.
Besides Mung Dal for daily meal as Dal rice and curry , we often soak whole beans overnight in water to get it Sprouted and microgreens made from the whole green mung beans are considered as living foods that nourish our body with high nutrient and it also has detoxifying content. It also supports skin health. if there are sick and elderly people in the house we make thin watery consistency of mung dal for easy digestion and provide all the nutrients. Even moong dal powder used as face masks mixing with water, yogurt, and honey. but My best part is mung dal khichadi. Not only beans but the roots are useful for making energy drinks. So consider using it in any form or way you like.
Since it is not only delicious and versatile but has lots of health benefits including lowering cholesterol, weight loss, may lower blood sugar level, heart healthy, good for pregnancy, and other health benefits because of high in nutrients and antioxidants , So why not include it in our diet?
Please comment what’s your favorite recipe of mung beans or Dal?
Note: it’s just an article not a diet plan, please consult your doctor before making your diet plan.
Here is the simple and easy step to make one of the oldest vegetarian dishes of Indian called Sambhar. According to food historian K. T. Achaya, Sambhar was first made in the 17th century. It was first made accidentally by the Maratha ruler Sambhaji when he tried to make dal curry in absence of his Chef. Now it’s a worldwide popular and healthy meal, Everyone makes the sambhar in their own way.
I often get a question in our Restaurant, what is the difference between Indian and Nepalese Cuisine? I tell them in short The Nepalese foods are quick to cook and good and healthy to eat. our food is famous for its nutrition level and tempting taste with less oil and thin gravy. But we have to serve here thick gravy as many Indian and Nepalese restaurants serve somewhat similar food with just a different name. We know Nepalese cuisine is somewhat basic, A gourmet delight, which is still a hidden treasure.
But it’s getting more popular in the western world but often serves as the Indian dishes. As many Nepalese restaurants are opening in various countries of the world but they follow the same techniques as the Indian restaurants do. So still hardly authentic and traditional Nepalese foods are served in the restaurants. Nepal is a tourist destination and especially famous for mountaineering, hiking, and expeditions so travelers get in touch with nature as well as local people, food, culture, and ethnic diversity. Because of that Nepalese foods are also getting international exposure and recently Nepal is trying to standardize its cuisine. Recently Hotel Association of Nepal (HAN) Restaurant and Bar Association of Nepal, food technologists, and chefs have started a national initiative for the globalization of Nepali cuisine with the active participation of Nepal’s tourism pioneer and tourism entrepreneur Mr. Karna Shakya. they are now promoting 23 traditional Nepali food dishes in the global arena under the Nepalese Cuisine Campaign. The campaign aims to promote Nepali tourism by globalizing Nepali cuisine. General Secretary of HAN, Binayak Shah, started the campaign in October 2017 working in close coordination with Karna Shakya, who is leading the Experience Nepal 2018 campaign. According to Shah that the aim of the Nepalese Cuisine Campaign is to bring the food culture of Nepal to the global arena, and establishing them at the same level as foods of International cuisine. The list of 23 dishes was developed by a team of 7 top chefs of Nepal. The original list reportedly included 180 dishes of Nepali cuisine, which were reduced to 23 dishes, mainly on the view that the ingredients be available globally. Other main criteria were that the dishes had to be strongly associated with Nepal. The recipes have also been made in a way that is easy to follow so that they can be learned by anyone. The final list includes 5 varieties of traditional Nepali soups, 4 items as starters, 11 as the main course, and 3 desserts. These dishes are currently under study at the Department of Food Technology and Quality Control, Babarmahal, to define their nutritional values and calories count, so that the data may be provided to health-conscious consumers.
According to HAN General Secretary Binayak Shah, after verification and approval The recipes will be available on the HAN official website, and video tutorials will be released on Youtube. They expect that the recipes will be taken up by the Non-Resident Nepalis around the globe, it is believed that soon the Nepalese cuisine will be enduring image in the global culinary arena . Even today Foods and culinary Journey of the Hidden valleys, mountains and plains of the Greater Himalayan Region are as complex and vivid as it’s flora and fauna. Nepalese foods are typically based on natural and local ingredients with it’s own gastronomic history but often considered somewhat similar cooking techniques with its neighboring countries. It is because of Nepal is a landlocked country and has similar cultural and geographical settings. But in Nepal Every culture and ethnic groups has their own native food habits which are completely different from one another or even one regions to another. Same ingredients are cooked and served in different ways. Still we can consider Nepalese food is a hidden treasure but highly influenced by Indian and Tibetan or even some part of Chinese cuisine but have own influenced and really healthy and natural and widely use organic and rare ingredients to make mouth watering dishes, some people complain that Nepalese foods are bland but it is healthy and really nourishing. It’s mainly due to lack of transportation and less influenced by outsiders in it’s rugged and complex geographical features . Nepalese people eat what they grow in the farm or easily available in their backyard focusing their daily food requirement they eat Rice or Dhido with legumes , yogurt or even buttermilk with any kind of homemade pickles or even a bite raw green chili. They also commonly eat Locally grown fruits and vegetables. Villagers grow any kind of seasonal vegetables like pumpkins, beans, greens, mushrooms, Potato, pulses, millets, buckwheat, sesame seeds, flax seeds, corns, variety of yams and other local greens, soybean, wide variety of lentils , dairy products, wildflowers, some kinds of edible leaves and and bark of some of the plants are widely eaten. Fermented and dehydrated vegetables are also commonly prepared and stored for off seasons. In General Nepalese people eat vegan based simply cooked food with local ingredients of garlic , ginger, cumin, fennel seeds, mustard seeds and chillies. They also make variety of dairy based foods but in moderation.
In these regions especially traditional foods are prepared according to season, and cultural festivals to daily life. Beside stable foods various traditional fermented foods and beverages are also prepared and consumed in various occasion, a traditional fermented drinks are must of some ethnic groups and some restrict to consume, it’s really interesting to know all about it. But in general the dietary culture of this region is mostly reflect the pattern of geographical location, pattern of food production and cultural values, and most commonly among all regional, cultural and ethnic diversity the following foods are common to all, they are Rice, maize, bajra, buckwheat, wheat, barley, seasonal and locally available fruits and vegetables specially potatoes. Meat is a rare and consume specially in the feast and festivals or for offering to their guests as luxury dishes. Meats and often sell in the local market days or on a special occasions and consume by the local people as there is less chances to store in refrigerators so excess meats are often dried as jerky and eaten for long time too though it’s a tedious process and expensive too. So mostly they eat chicken, duck , pigeons, wild birds or goat mostly raised by themselves. It’s expensive to buy from the larger cities as it has to be carried up by the porters and often cost a lot. So they rely on community or within a group of family members to provide meat even for the special occasions. When we talk about stable food of Nepal there is only one term that is “Dal bhat” which consist of steamed rice and any kind of legumes soup, that’s why most of the travellers might have seen or bought a tee shirt with a slogan “Dal Bhat Power 24 hrs”. That means most of the Nepalese people eat at least one time a day Dal Bhat if not three times. ( some people or places eat three times a day too), since it is commonly eaten. If somebody meet they often say” Bhat Khayo?” means ate Rice? In Indian family often hear to say Roti khaya? Did you eat bread? As they mostly eat bread. But Nepalese people eat mostly rice which is the must for Nepalese dish.
Rice is certainly stable food in Nepal but there are many rural and mountainous regions where Rice become a rare delicacy and eaten for special feast and festivals since they depend on millet, bajra, buckwheat and corn. So another popular diet is “Dhido” made up of millet or corn or buckwheat. In Nepalese cuisine Most of the vegetables are also eaten as fermented or dried forms which has sharp and pungent taste and flavors to sour. Sugar is least used in food of Nepal except desserts or some of the traditional breads.
Beside Dal bhat and dhido most of the common people of Nepal eat fermented vegetables or dry vegetables, dry meat , fermented dairy products or wild plants and shrubs, now noodles are also popular called Thukpa or chau chau, gundruk, yogurt based curry, cheese based curry, soybean based curry, bamboo shoots etc. Meat and fish is also widely consumed in Nepal but eating meat has some ethical and ethnic restriction, some people eat one kind of meat and other eat other kinds of meat like some people don’t eat pork but eat goat and some ethnic people even don’t touch goat but eat pork , similarly some eat water buffalo to yak but some are pure vegetarian or eat no poultry or even some ethnic groups don’t eat fish.
Our foods are highly influenced by the culture and various ethnic groups of the Himalayan Regions. Food has a very high value and sign of dignity in Nepal, we don’t eat food with left and or even don’t serve, it is considered bad manner or not acceptable for special feast and festivals. There are special customs and traditions of food handling and cooking process too, though Nepal is now a secular country but deep rooted cultural and religious values still lies in the country and people so touching food without permit and sharing leftover food from the plate is always a bad manner, Even in some customs outsiders are not allow to get into the kitchen and if they do so they clean the whole kitchen with cow dung and holy water to purify. Cows are considered holy in Nepal so don’t expect to get any beef in Hindu family but some Buddhist and other religions people eat it but so far it is not openly sold in the market.
Still in much caste of the Himalayas people pray to God, thanking him for providing delicious meal to their family and accept as God’s gift. So there are caste etiquettes relating to food preparation and serving in Nepal which western world may find it fascinating and uncommon. Most of the household of the Himalayan regions foods are prepared by the head of the family’s women supported by youngers one but not the male person allow to cook in the family, but in any special occasion only male are allow to cook food and consider acceptable by whole community, In special cultural or religious events foods are prepared by the priest family or any one consider higher ranked in the community so that all can eat the food.
Special kinds of foods are prepared according to seasons, customs, festivals and rituals, fasting period, natural body cleansing period. Every occasions has it’s significance with the food and prepared different kinds of food for different occasions like in wedding, wedding reception, other rituals, maternity time to even death rituals has different foods to serve. Even there are certain restriction to combine foods while eating, and consider bad for health point of view, may be these things are related to Ayurvedic and Yogic practice, Even for non vegetarians there are specific month when meat are not eaten and in some time Rice or some specific foods are ban to eat. Similarly foods habits are changed when someone suffer certain kinds of health problems. But now a day these traditions are rarely seen in the capital cities and other major towns but still practice in rural or villages of Nepal. Because of all these traditional barriers most of the Himalayan foods has become a hidden treasure of the mystic world.
Now it is getting popularity in the commercial as well as international arena. So it’s really interesting fact to know which ethnic group eat what kind of food. These all show how diverse culture and food habits are there in Nepal and Himalayan regions. Beside Nepal similar food habits are found in North Indian states where Nepali speaking people live . They are Sikkim, Darjeeling, Jalpaiguri, Assam, Mizoram and some of the North Eastern states including neighboring country like Bhutan and Burma. So it has it has own unique culinary history and most of them are still hidden and has to be explored to the modern world. Since they are mostly nutritious, healthy and based on Ayurvedic and Tibeto Burmese influence.
Now a days due to increasing number of tourist these foods or culinary has entered to commercial market not only in this region but most of the places of the world where Nepalese origin people have migrated. The cuisine has become popular and commercially prepared in most of the Nepalese and Indian Restaurant in USA, Canada, Uk , most of the European countries to Australia. So we are not so far behind to globalize our culinary journey to those commercial places as well as ethnic food lovers of the western world. Most of the standard dishes and ingredients are easily available in the Indian, Chinese and Nepalese stores worldwide so it is not too difficult to prepare these delicious dishes and soon it will be no longer called the hidden treasure to global market.
BYDHRUVA’S CREATIONSON 01/20/2021 Here is the simple but delicious way of cooking small fish.
Most of the people afraid to eat small fish as it has lots of bones and find difficult to eat. but if we take few precaution we can make really delicious small fish curry.
Village style firewood oven cooked fresh small fish
Ingredients: 2 LB fresh & Local Small fish 2 Large onion chop and make a paste. 1 teaspoon Ginger paste 1 teaspoon garlic paste for paste spices: 1 teaspoon each of mustard seeds, cumin seeds, coriander seeds, Salt to taste 1 lemon for the marinade Salt to taste. Oil for deep fry and 2 teaspoon oil for cooking 2 teaspoon Turmeric powder ( use 1 teaspoon to marinate the fish) Method of preparation: Dissect fish through the stomach and wash the fish pieces thoroughly. Marinade with salt, Lemon, and a pinch of turmeric. Pan fry or deep fry to a light golden brown and keep aside. Now heat the oil in a wok or cooking pot, sauté the cumin and mustard seeds, 2 bay leaves, Now add all the spices and onion paste. fry in medium heat for a minute, add water if it starts sticking or burning the spices. Cook the spices thoroughly for 5 minutes adding 1 cup of water. when the sauce reduces to half add cilantro, add the fried fish, and mix well. Cook in very low heat. Now it’s ready to serve with your meal or serve as snacks with beaten rice( flatten rice).
Dhruva Thapa, USA (Registered Yoga Teacher, Yoga Alliance
Meditate to balance your mind and body
In today’s difficult and confusing environment and unimaginable pandemic, even science and technology have not been able to give any choice but to live in solitude and so-called social distance or isolation. It is natural to be stressful life for everyone such as a confusing and frightening world environment. The current economic downturn brought about by such confusion, the compulsion to stay unemployed, the business that has invested millions has come to a standstill. There are still unanswerable questions like When will it end? whether it will be fully diagnosed or not, what is the long-term plan to avoid it? At this time when the fear of an invisible force and the tragic life is becoming really costly, I believe, In this difficult time our most ancient method of yoga and meditation may provide some relief. It is believed that the coming days can be even more challenging. There will be a long impact of the Covid-19 pandemic and it takes time to be normal. We have to live with the current situation at least for a few years to come till we get its permanent solution, which seems to me still far away. We hope that our Eastern yoga, knowledge, and meditation will help to cope with stress to some extent and so everyone should include yoga meditation and simple lifestyle in their diary as much as possible, to keep their morale high, and try to avoid negative thinking. It is said in our scriptures that everyone has been born with his own destiny and his time on earth has been fixed so no one has seen tomorrow, make today better and happier and if you can make a healthy and strong self today you will be able to face every situation that comes to in your basket tomorrow. Many yoga, meditation, and positive thinking classes are being conducted online during this epidemic. Get accustomed to the daily routine of giving your time on YouTube and social media and not just watching the tragic events and news. Because of this, you will be able to escape this fear and terror that is coming in our minds day by day. Do yoga and meditation at certain times of the day to keep yourself positive and energetic. Make the process of strengthening and balancing the human system more active by regularly using the method of breathing, such as pranayama taught in daily yoga. At least do Surya Namaskar ( Sun Salutation yoga) and some other yoga asanas regularly. Simple focused breathing of pranayama or guided meditation ( any form) exercises based on heart rate to help calm your nervous system. As we all know that we all are stressed these days, Managing our mental and physical stress has never been as more important as we have today. Let’s help each other to manage of level of stress by sharing our daily lifestyle and how we are managing it. In this difficult time just sharing is also a great way of caring. We can overcome this situation only if we become stronger than our stress level.
Practicing Yoga and Meditation.
Now I myself have been doing yoga and meditation for at least one hour daily in my time through regular online classes, the result of which I have been able to take positively in my life. My body has become more flexible and restrained than before, my mind has become calmer and focused which has helped me to do many creative things. My daily yoga and meditation activities have given me the experience of balance and the ability to take life in stride. Instead of worrying about what will happen tomorrow and how to get my life back to normal, I feel that my focus today is on what I can do better and more successfully. What to do tomorrow will be decided by the time and circumstances of tomorrow. Otherwise, why do we have to be helpless and helpless today when such advanced science has progressed? Enough. It is unknown at this time what he will do after leaving the post. Now is not the time to worry about what to do tomorrow. Develop the knowledge to think about how I am doing today, how I can keep myself healthy and happy. Including in our daily routine Yoga and meditation is a beautiful way to live in this confusing situation right now. Pay attention to it and think about how you can move your life forward in a new way. If you want to experience more balance and energy in your life, do regular yoga, meditation, pranayama, and develop positive thinking. It has to do with our inner science and it can provide us with good health and happiness. By incorporating daily yoga and meditation in your life you will realize that it is not just a pose of lucrative poses and asanas it is a positive affirmation, it is the lifestyle of positivity and enlightens the spirit that connects your self to mind-body, and soul. It also gives a positive impact on your life. Here are a few questions to check yourself how you are doing these days? What are you doing right now? How are you spending your time? Do you feel sleepy at night? Does anxiety cause headaches and mood swings? Do you take a daily bath or nutritious and balanced food regularly? If you don’t, you’re headed for a depression. To avoid this, include daily yoga, It helps to strengthen bones and joints, and it also helps to purify your soul and bring back life energies. Be positive and stay focus on the present than worrying for tomorrow. We know after this pandemic life can be challenging but it doesn’t stop our growth and possibilities. Let me quote one inspiration from Confucius, “Our greatest glory is not in never falling, but in rising every time we fall.” Let me conclude with a positive note to all of us from the teaching of Buddha, “Be a lamp to yourself. Be your own confidence. Hold on to the truth within yourself as to the only truth”.
“This article is just for information purposes and is not a substitute for any kind of physical or mental health problem or condition. Always check with your doctor before changing your diet or lifestyle”. -author
Baking oven, mixing bowl, and your interest to make.
How to make?
1.Preheat the oven at 375degrees Lightly grease loaf pan or any baking deep-pan small size.
2. In a mixing bowl combine gluten-free all-purpose flour, baking soda, and yeast. In a separate bowl, add coconut oil, brown sugar, chia seeds, and bananas. Now add almond milk and mix all together until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan or baking pan.
3. Bake in preheated oven for 25 minutes then turn around and bake another 15 minutes or until a toothpick inserted into the center of the loaf comes out clean. Let bread cool in the pan for 10 minutes before slicing or you can keep for your next meal.
2 14-oz cans of nonfat and low-sodium chicken broth or vegetable stock
1 15-oz can of pumpkin
1 cup 1% milk
1 Tablespoon fresh lime juice
Melt butter in a Dutch oven or large saucepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.
Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.