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In the last week of June, three people died and 16 others fell ill after consuming wild mushroom curry in Makwanpur district in Bagmati Province. These incidents are common during the monsoon season as people lack knowledge about wild mushrooms. The district security personnel of Makwanpur advised against eating wild mushrooms. However, this is not a solution. We need more awareness about our wild edible species.

According to available data, wild mushrooms in Nepal belong to 108 families, 357 genera, and 1,291 species. Among these, there are 159 edible mushrooms, 74 medicinal mushrooms, and 100 poisonous mushrooms.

Nepal’s traditional diet, rich in fresh, locally sourced ingredients, promotes health and well-being through nutrient-dense foods like lentils, vegetables, and whole grains, along with probiotic-rich fermented items. However, the growing trend of adopting Western dietary habits, often involving processed and packaged foods, raises concerns about losing the benefits of our own nutritious foods. It’s crucial to question if these new habits truly improve our health or if they compromise it by increasing the risk of chronic diseases and environmental impact. Supporting our traditional foods fosters better health, sustainability, and cultural heritage.

Foraging, the practice of searching for and collecting wild food resources, has a deep-rooted culture in Nepal. Seasonal foraging yields a diverse array of wild edibles such as ferns, fiddlehead ferns, wild asparagus, and yarsagumba (a medicinal fungus). Every season brings a new bounty of fruits and vegetables, mostly organic and naturally provided by Mother Nature. Many believe that consuming wild, seasonal foods can greatly enhance health, reducing the need for medical visits.

Foraging is practiced globally, with foragers in the UK harvesting wild garlic and dill, which can evoke nostalgia for similar Nepali herbs like chyapi. It’s said that foraging for your own food limits your carbon footprint and helps to maintain the natural landscape. Done correctly, it reconnects us to nature while limiting our impact on our natural surroundings. Humans need to be an active part of changing the environment—even on this small scale.

Foraging should be modest, carried out with an understanding of the plants, fungi, and the delicate balance of biodiversity within different habitats. This practice needs to be done by someone thoughtful, informed, with knowledge of the local area.

The practice of foraging yarsagumba is not sustainable, and the local governments and protected areas authorities are charging people to reduce this unsustainable way of foraging. Sustainable foraging is crucial to ensure that future generations can also experience and benefit from these natural resources. It involves mindful collection practices that do not deplete the ecosystem, ensuring plants and fungi can continue to thrive.

In Nepal, foraged produce includes:

Ferns and fiddlehead ferns: Popular in many Nepali dishes, rich in vitamins and minerals.

 Wild asparagus (Kurilo): Known for its medicinal properties and high nutrient content.

 Yarsagumba: A rare and valuable fungus used in traditional medicine for its purported health benefits.

Wild berries and fruits: Various types are collected seasonally, providing essential vitamins and antioxidants.

Emphasizing foraging within our diets supports health, maintains biodiversity, and preserves cultural practices. Practicing sustainable foraging ensures these natural treasures remain available for future generations.

Edible and medicinal plants in Nepal

·  Githa (Dioscorea bulbifera): Often foraged during the monsoon season.

·  Bhyakur (Dioscorea deltoidea): Typically available in the monsoon season.

·  Tarul (Dioscorea alata): Harvested in the winter, especially around Maghe Sankranti.

·  Taro (Colocasia esculenta): Available during the monsoon and early autumn.

·  Chiuri Fruit (Diploknema butyracea): Collected in late summer to early autumn.

·  Kaphal (Myrica esculenta): Found in mid to high altitudes, foraged in late spring to early summer.

·  Wild Lemon (Bimiro): Available during the monsoon season.

·  Wild Strawberries: Found in hilly regions, available in late spring to early summer.

·  Amala (Phyllanthus emblica): Available in winter.

·  Chutro (Berberis asiatica): Collected in the autumn.

·  Siltimur (Zanthoxylum armatum): Foraged in the monsoon season.

·  Timur (Zanthoxylum armatum): Available in late summer to early autumn.

·  Kurilo (Asparagus racemosus): Found in spring.

·  Ban Lasun (Allium wallichii): Available in the monsoon season.

·  Wild Mushrooms: Collected during the monsoon season.

·  Ausadi: the mother of fermenting ingredients. Ausadi, a mixture of wild herbs and roots, plays a crucial role in the fermentation process for making traditional liquors across various communities in Nepal. This tradition is deeply rooted in cultural practices and is passed down through generations. Each region might have its own unique blend of herbs, contributing to the distinct flavors of their homemade liquors. This practice showcases the rich biodiversity of Nepal and the knowledge of local flora.

These foraged plants and fruits not only provide food but also have significant medicinal and cultural importance. They reflect the deep connection between the people of Nepal and their natural environment, highlighting sustainable living practices that have been maintained for centuries.

The author is UK-based R&D chef

In the past, Brahmin weddings, especially daughters’ receptions and Bartabandha (sacred thread ceremonies) in Nepal were strictly vegetarian. Fried raw jackfruit was often used as a meat substitute, and guests humorously called it ‘Bahuni Masu’ or ‘Brahmin meat’ to highlight the absence of actual meat. However, times have changed, and the rise of veganism and vegetarianism has brought raw jackfruit into the mainstream.

Raw jackfruit is now recognized as a versatile and nutritious meat alternative, especially among non-meat eaters and vegans. In Nepal, where jackfruit is commonly grown and consumed, understanding its seasonality and culinary uses can help promote it as a sustainable and healthy meat substitute.

Jackfruit is typically harvested during the monsoon season, from June to September, when the warm and humid climate is ideal for its growth and ripening. Fresh jackfruit is most abundant during these months, but it can also be preserved by canning, drying, or freezing to be available year-round.

The jackfruit (Artocarpus heterophyllus) is the largest fruit produced by any tree in the plant kingdom. Native to South and Southeast Asia, the jackfruit tree belongs to the fig, mulberry, and breadfruit family (Moraceae). Jackfruits can weigh up to 45 kilograms and grow up to 3 feet (about one meter) in length. The outer rind is green or yellow when ripe and covered in hard, knobby bumps. Inside, the jackfruit contains numerous edible seeds surrounded by fleshy, fibrous pulp. The pulp, which is typically consumed, varies in color from pale yellow to deep orange.

Jackfruit is rich in essential nutrients, including vitamins C and B6, potassium, magnesium, and calcium. It is an excellent source of dietary fiber, promoting digestive health, and has an unusually high protein content for a fruit, making it a popular meat substitute in vegan and vegetarian diets.

It can be consumed raw. The sweet, fruity flavor of ripe jackfruit is enjoyed fresh or added to desserts. Unripe jackfruit has a texture similar to pulled pork or chicken, making it a versatile ingredient in savory dishes such as curries, stir-fries, and tacos. The seeds are edible when cooked and can be roasted, boiled, or ground into flour.

Jackfruit trees thrive in tropical climates, requiring warm temperatures and high humidity. The fruit matures about three to eight months after flowering, and its large size requires careful handling during harvest. Jackfruit cultivation is relatively sustainable. The trees are hardy and can grow in poor soil conditions, making them valuable for food security in tropical regions. The entire fruit, from the flesh to the seeds, can be used, minimizing waste.

Popular Nepali dishes with raw jackfruit

Jackfruit curry (Kathal ko tarkari)

 Ingredients

Unripe jackfruit, potatoes, tomatoes, onions, garlic, ginger, and a blend of Nepali spices such as turmeric, cumin, coriander, and chili powder.

 Preparation

The jackfruit is peeled, chopped, and cooked with the spices and vegetables to create a hearty and flavorful curry.

Jackfruit pickle (Kathal ko achar)

 Ingredients

Unripe jackfruit, mustard oil, fenugreek seeds, turmeric, chili powder, and salt.

Preparation

The jackfruit is boiled, mixed with spices, and preserved in mustard oil, creating a tangy and spicy pickle that can be enjoyed with rice or roti.

Stir-fried Jackfruit (Kathal bhuteko)

Ingredients

Unripe jackfruit, garlic, ginger, onions, green chilies, and soy sauce.

 Preparation

The jackfruit is stir-fried with the aromatics and seasonings, offering a quick and delicious dish that can be served with steamed rice.

Jackfruit has a lot of nutritional benefits. It’s rich in dietary fiber, aiding digestion and promoting gut health. It’s also a low-calorie food, making it suitable for weight management. Jackfruit contains vitamins A, C, and B-complex, as well as minerals like potassium, magnesium, and iron. Although not as high in protein as meat, jackfruit provides a moderate amount of protein, which can be complemented with other protein-rich foods in a vegan diet.

Raw jackfruit offers a nutritious, sustainable, and versatile alternative to meat, particularly suitable for non-meat eaters and vegans in Nepal. With its seasonal abundance during the monsoon months, it can be incorporated into a variety of traditional and modern dishes, supporting both health and environmental sustainability. By embracing jackfruit in everyday cooking, Nepali cuisine can further evolve to meet the growing demand for plant-based foods.

The jackfruit is a remarkable fruit, not only for its size but also for its versatility and nutritional benefits. As global interest in sustainable and plant-based foods grows, the jackfruit stands out as a valuable resource in the hunt for healthier and more eco-friendly eating habits.

The author is UK-based research and development chef

The banana blossom, scientifically known as Musa acuminata, is the edible flower of a wild species of tropical and subtropical banana. Believed to have originated in Malaysia, it spread to India and Myanmar over time. In Nepal, we call it ‘bungo.’ My mother’s family, who hailed from Burma, often made ‘bungo ko achar’ at my maternal home. Though technically a fruit, the banana flower is often cooked as a vegetable. In Sri Lanka, for instance, it’s used in dishes like vazhaipoo (stir-fry) and keselmuwa (curry). Additionally, banana flowers can be steeped as tea and taken as a nutritional supplement, offering a pleasant, slightly sweet, and floral taste.

Banana blossoms are packed with health benefits. They contain significant amounts of potassium, calcium, and vitamins A, C, and E, as well as powerful flavonoids like quercetin and catechin. These nutrients can alleviate joint discomfort, increase bone mineral density, and reduce osteocalcin levels, thus preventing osteoporosis. Furthermore, banana flowers are rich in fiber, potassium, calcium, copper, phosphorus, iron, magnesium, and vitamin E. This robust nutritional profile contributes to a range of health benefits.

Nutritional Value (per 100g)

Energy: 51 kcal

Protein: 1.6g

Fat: 0.6g

Carbohydrate: 9.9g

Fiber: 5.7g

Calcium: 56mg

Phosphorus: 73.3mg

Iron: 56.4mg

Copper: 13mg

Potassium: 553.3mg

Magnesium: 48.7mg

Vitamin E: 1.07mg

Recipe: Bungo ko achar (Banana blossom pickle)

This tongue-tickling pickle is a unique preparation frequently made in my maternal home whenever the banana tree yields a flower. Here is our family recipe:

Ingredients

3 cups chopped banana florets (from approximately 3 medium-sized flowers)

60 grams tamarind (size of 2 lemons, make a thick extract in water)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

15 medium-sized long green chilies (finely chopped)

1/4 cup chili powder

1 tablespoon turmeric powder

1/2 teaspoon asafoetida

Salt to taste (approximately 1/4 cup)

1 cup sesame oil

Method

Remove the dark purple-pink petals from the banana flowers. Detach the florets attached to the base of the flower and immediately place them in water mixed with a spoon of curd.

After removing all the florets, take each floret and eliminate the thick dark stamen in the center. Chop these finely and put them back into the curd water.

Heat oil in a heavy-bottomed pan and splutter the mustard and cumin seeds. Add the asafoetida and reduce the flame.

Add the chopped green chili and sauté until it loses its moisture.

Drain the florets and add them to the oil. Sauté well for a few minutes.

Pour in the sesame paste, salt, turmeric powder, and chili powder. Simmer until the pickle thickens. Finish with lemon juice.

Ensure the pickle is thick enough so that when you drop a spoonful onto a plate it doesn’t flow.

Remove from heat, cool, and store the pickle in a sterilized bottle at room temperature in a cool, dry place.

Note: This pickle stays good for about a month at room temperature. It can be used as a condiment for various dishes, serving as a side dish to complement the main meal.

Recipe: Banana flower salad

Ingredients

3 cups chopped banana florets (from approximately 3 medium-sized flowers)

60 grams tamarind (size of 2 lemons, make a thick extract in water)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

15 medium-sized long green chilies (finely chopped)

1/4 cup chili powder

1 tablespoon turmeric powder

1/2 teaspoon asafoetida

Salt to taste (approximately 1/4 cup)

1 cup sesame oil

Method

Remove the bracts of the male banana blossom and discard the developing mini bananas. Save the large colorful bracts for decorating the serving dish.

Remove the bracts and developing fruit until the bract color changes to a pale hue. Save the flowers on tiny ovaries that will eventually develop into bananas for the salad.

Soak all mature flowers in water in a bowl. Remove the pistil and tiny translucent bract-like structures. Discard these.

Wash the prepared flowers in clean water and boil for approximately 10 minutes until tender. Discard the water and gently squeeze the cooked banana flowers to drain excess water. Spread them on paper towels to dry further.

Boil potatoes, skin them, and cut them into half-inch cubes.

Dry roast sesame seeds and peanuts separately, then grind them separately into a fine consistency in a food processor.

Mix the cubed potatoes and boiled banana flowers in a dish. Add ground sesame seed and peanut, salt to taste, and lime juice. Mix well.

Heat cooking oil in a small pan until smoking. Add fenugreek seeds, chopped chilies, and turmeric powder. Stir until fenugreek seeds turn black. Quickly pour this mixture on top of the salad and mix well.

This salad is now ready to serve and offers a delicious and nutritious way to enjoy banana blossoms. Both recipes showcase the versatility and health benefits of banana blossoms, making them worthy of a place in your kitchen. Whether enjoyed as a tangy pickle or a flavorful salad, these dishes offer a unique taste of tradition and wellness.

The author is a UK based R&D chef

Traditional paddy species such as Pokhareli Jetho Budo, Pahele, and Zhinua, which grow on the banks of various lakes in Pokhara, are disappearing. As a proud Pokhreli, this is sad news. Our beloved Jetho Budo rice and the Pokhreli Masina, also known as Pahele due to its yellowish hue, are heirloom rice varieties that are a heritage of Pokhara and surrounding areas of western Nepal. Heirloom varieties like Pokhreli Masina are living artifacts, passed down through generations. They aren’t just plants but reservoirs of genetic diversity, preserving the agricultural history of their regions.

According to news reports, varieties such as Rato Anadi, Ekle, Byrni, Black Jhinua, Samudra Finja, Navho, Anga, Bale, Krishnabhog, Jirasari, Phalangkote Paddy, Kathe Gurdi, Tauli, Phalo, Pahle, Lahe Gurdi, Ghaiya, Kalo Jhinuva, Mala, Vimmerfool, Bhatte, Andhere, Kande, Kalo Byrni, and Kalo Anadi have already vanished from Pokhara. Fifty varieties of local rice used to be grown in Kaski. Kathmandu, 30 years ago, was full of paddy fields, but it has now been converted into a concrete jungle. Pokhara is moving in the same direction.

Rice, one of the world’s oldest and most essential crops, has a history as rich as its nutritional value. While it’s impossible to pinpoint exactly when humans first realized the rice plant was a food source, many historians believe that rice was cultivated as far back as 5000 years BC. Archaeologists excavating in India discovered rice grains dating to 4530 BC, marking some of the earliest known instances of rice cultivation.

When my family moved to Malekhu, we discovered another aromatic rice variety called Manobhog. This rice was similar to Pahele, with a fragrant aroma that would fill the entire street during cooking, especially in the mornings as everyone prepared lunch. Later, I learned about Marsi Rice from Rolpa and the prestigious Samundra Phini Rice from Nuwakot, once reserved for the aristocracy and royals of Nepal. This rice was a traditional gift for Rana maharajas, symbolizing its high value.

Cooking rice is a simple process that typically involves one kg of rice and two liters of water. In Nepal, we enjoy rice in various forms such as steamed rice, pulao, kheer, chamre, puwa, bhuja, chiura, latte, chiura dhakani, selroti, and chatamari. Idli, a rice pancake, is also gaining popularity as a healthy breakfast option.

Rice has played a significant role in my professional life as well. During the FIFA World Cup 2022 in Qatar, under my leadership, we cooked around 22,000 kg of rice in 24 hours. Another memorable event was cooking 1,600 kg of raw rice (equivalent to 4,800 kg of cooked rice) for a Formula One event in Las Vegas in 2023. On average, a portion of rice is about 120 grams per person. Based in London, my team and I cook about 800 kg of rice daily for high-end airlines at Heathrow, serving approximately 24,000 portions each day.

Rice’s journey from wild seed to global staple spans thousands of years and numerous continents. It likely began in the Yangtze River basin of China between 13,500 and 8,200 years ago, later spreading throughout Southeast Asia and beyond. Today, rice is the most consumed cereal grain globally, with Asia leading the way. China and India are the top consumers, with rice forming the basis of most meals in these regions.

The diversity of rice is immense, with varieties suited to different tastes and culinary applications. Indica rice, known for its slender grains, is popular in Asia and Africa, while Japonica rice, with its short, sticky grains, is favored for sushi and other dishes in East Asia. Brown rice, with its bran intact, offers additional fiber, vitamins, and minerals compared to white rice, which, when consumed in excess, can contribute to health issues like diabetes.

Rice’s importance extends beyond nutrition. It’s woven into the cultural fabric of many societies, featuring prominently in religious ceremonies and traditional dishes. The cultivation of rice has shaped landscapes and driven agricultural innovations such as advanced irrigation techniques.

Modern research on rice focuses on developing disease-resistant varieties, improving yields, and reducing the environmental impact of rice cultivation. The exploration of alternative starches and future food security scenarios is crucial in a world facing population growth and climate change.

In Nepal, rice was traditionally reserved for special occasions until 1980. Before then, staples like corn, maize, millet, and wheat were more commonly consumed. The introduction of varieties like Chaite Dhan or Ghaiya has diversified the agricultural landscape.

Returning to Pokhara, paddy cultivation has started to decrease due to increasing plotting in areas like Biruwa Phant, Kundahar, and Lekhnath's Sishuwa and Patneri, where sufficient paddy used to be produced. According to a recent news report, Pokhara Metropolitan Municipality’s Agriculture Division has distributed nine thousand kilos of Pokhreli Jetho Budo, Pahele, Ramdhan, Khumal 10, Kalo Jhinuva, Ekle, Rato Anadi, and Byrni rice seeds this year with the aim of protecting and promoting local varieties. But if we don’t save the paddy fields, where are we going to plant these seeds?

Baral is a UK based R&D chef

As someone from the Nepali hills, my knowledge of ‘sattu’ was once limited to its use during the auspicious day of Akshaya Tritiya. On this day, we were served dry sattu with ‘sarbat’. Our sattu was made from barley and sometimes mixed with jaggery, while the sarbat was a refreshing drink made from lemon and sugar. Offering sattu and sarbat to others on Akshaya Tritiya is believed to please Lord Vishnu. But today I want to discuss a different kind of sattu—one made from black chickpeas (chana) and its accompanying sarbat.

First, let’s clarify the difference between sattu and besan. Not all chickpea flour is sattu. Essentially, sattu refers to any grain or legume that has been roasted and ground into a fine powder. For example, when black chickpeas are ground without roasting, the result is besan. However, once roasted and powdered, it becomes sattu. Sattu can also be made from roasted and powdered maize, barley (jau), or a mix of these grains.

According to food writer-researcher turned anthropologist, Shirin Mehrotra, from India, traditionally making chana sattu involves soaking black chickpeas in water, drying them under the sun, and then roasting them using a technique called ‘bhoojna.’ In this method, a cast-iron wok filled with sand is placed on a wood-fired stove. The sand ensures even heat distribution and removes all moisture from the chickpeas while preserving their nutrients. The roasted chickpeas are then milled along with their husks, resulting in a product with an earthy taste and aroma that lasts longer.

Sattu has been a staple food for farmers and the working class in the Madhesh region of Nepal and the bordering Indian states of Bihar and Eastern Uttar Pradesh. This is likely due to its affordability and high nutritional value. Packed with vitamins, minerals, protein, and fiber, sattu is a powerhouse of nutrition, providing the energy needed for a full day’s work. This is why it has earned the status of a superfood.

Consuming sattu on an empty stomach in the morning can do wonders for the body. It aids in proper digestive tract function, with the salt, iron, and fiber content reducing stomach issues and improving bowel movements. According to studies, dietary fiber intake can increase stool frequency and improve bowel movements in people with constipation.

Sattu is also a detoxifying agent, helping to eliminate toxins from the body and intestines. It energizes the body and offers protection from various health disorders. Additionally, sattu helps keep the body cool and hydrated throughout the day, making it an excellent summer drink.

For individuals with diabetes, sattu is an ideal food due to its low glycemic index. Diets with a high glycemic index can lead to higher blood glucose and insulin levels, glucose intolerance, and an increased risk of type 2 diabetes. In contrast, low glycemic index foods like sattu have protective effects on the body.

Rich in fiber, sattu is also beneficial for those suffering from high cholesterol. It helps regulate blood pressure and, when consumed on an empty stomach, can aid in weight loss by reducing bloating, enhancing metabolism, and burning calories effectively. The potassium and magnesium in sattu help improve appetite, while its iron content stimulates the production of red blood cells, ensuring adequate oxygen supply and energy throughout the day.

Despite its numerous benefits, the popularity of sattu sarbat is waning. In the past, this refreshing drink was common, especially in hot and humid regions. But a conversation with a friend from Janakpur revealed a concerning trend. He mentioned that while a 50 ml cup of milk tea costs Rs 20 and is favored by the youth, a 300 ml glass of sattu sarbat costs only Rs 30 but is mainly consumed by middle-aged and older individuals. The lack of young customers is forcing sattu sarbat vendors to close their stalls and shift to other occupations.

In an era dominated by marketing and advertising from multinational companies, traditional drinks like sattu sarbat are being overshadowed and forgotten. To preserve this nutritious tradition, positive discrimination from the government and a concerted push from the people are needed. Are we ready to give sattu sarbat the market it deserves?

Promoting sattu sarbat can start with small steps. Educational campaigns highlighting its health benefits could raise awareness among younger generations. Local governments could support vendors through subsidies or promotional events. Schools and colleges might introduce sattu sarbat in their canteens, encouraging students to try this traditional drink.

Moreover, integrating sattu in modern recipes and cuisines could attract a broader audience. For instance, sattu smoothies or energy bars could appeal to health-conscious consumers. Social media influencers and food bloggers can play a pivotal role in reviving interest in sattu sarbat by sharing innovative recipes and personal testimonials.

By promoting and preserving sattu sarbat, we not only honor our traditions but also provide a nutritious, affordable option that benefits everyone’s health. Let’s take action today to save sattu sarbat and ensure it remains a cherished part of our dietary landscape.

Baral is a UK based R&D chef

One of the most recent plants to receive the ‘superfood’ label is moringa, known by various names such as sohijan, saijan, sajiwan, munka, munga, or sitalchini, depending on what you call it. The English name ‘moringa’ originated from the Tamil word ‘murungi’ or the Malayalam word ‘muringa.’ This so-called miracle tree, sajiwan, has been standing for thousands of years in every neighborhood of Tarai and the mid-hills.

Nowadays, moringa leaf powder is being sold in the Nepali market, averaging Rs 180 for 100 grams, promising benefits such as enhancing your sex life, balancing hormones, protecting the liver, helping fight free radicals, reducing inflammation, helping to balance blood sugar, improving digestion, and so on.

During my childhood, I never knew about eating moringa leaves. My mother used to make curry from the moringa fruit. The fruit is typically a three-valved capsule, 10 to 60 cm in length, often referred to as a ‘pod’ and resembling a drumstick, hence the name ‘drumstick tree.’ The leaves, on the other hand, were reserved for the animals.

Legend has it that the warriors of Chandragupta Maurya, the disciple of Chanakya who defeated Alexander the Great, were fed moringa leaf extracts. It was believed that this decoction relieved them from the pain and stress of war, making them known for their stamina and valor. Moringa not only provided them with the necessary strength as warriors, but it was also a stress reliever and pain reliever. It’s also said that Roman historians recorded that these warriors needed less sleep and hardly got sick.

The plant is native to South Asia but also grows in Africa, Asia, and South America. South Asian, Greek, and Egyptian civilizations have been using moringa for thousands of years for various purposes.

Research indicates that moringa leaves are extremely nutritious; they contain larger amounts of several important nutrients than common foods. They contain vitamins like A, B1, B3, C, and minerals such as calcium, chromium, protein, zinc, and many more. Often associated with these nutrients are impressive statistics. For instance, moringa leaves contain twice as much protein and four times more calcium than milk, and four times the vitamin A of carrots. Hence, they can help combat malnutrition, especially in developing countries.

So how do you eat moringa then? Curry made from moringa fruit is quite common in Nepali households. Moringa leaves can be eaten fresh, cooked, or dried and powdered. They can be added to soups, stews, smoothies, or yogurt. Moringa pods can be had cooked or pickled. Moringa seeds can be roasted and eaten like nuts or ground into a powder and used as a coffee substitute. Moringa oil can be used for cooking or applied topically to the skin.

For moringa leaf soup, sauté onions and garlic in ghee or oil. Add moringa leaves, water, and your favorite seasonings. Bring to a boil, then simmer until the leaves are tender.

For moringa stir-fry, stir-fry your favorite vegetables with moringa leaves. They can also be wilted with any other green. For moringa pesto, combine moringa leaves, garlic, nuts, parmesan cheese, and olive oil in a food processor. Serve with pasta or bread. For moringa tea, steep dried moringa leaves in hot water for 10 minutes. Strain and enjoy.

For moringa flower curry, use fresh, young moringa flowers. Gently wash the flowers in cold water to remove any dirt or insects. Soaking the flowers overnight helps remove bitterness and makes them tender. You can skip this step if you are using young flowers. Mash the flowers after boiling to help release their flavor and blend better with the other ingredients.

Add cooked lentils or chickpeas for extra protein and texture. Include a pinch of turmeric and ground black peppercorn, coriander for a different flavor profile. Temper with ghee, which will give a final touch of richness. If you prefer a spicier dish, add chopped ‘akbare’ or ‘dalle khursani’, or red chili flakes along with the green chili. Serve moringa flower ‘sabzi’ hot with roti, paratha, or steamed rice. You can also enjoy it as a side dish with curries or dals.

However, everything must be consumed in moderation. Consuming large amounts of moringa to increase balance hormones or protect the liver might be dangerous for health. Even Ayurvedic practitioners don’t recommend moringa for pregnant or nursing women. Though the leaves provide pregnant mothers with plenty of vitamins and minerals, the bark may cause uterine contractions.  If you are taking medications, it’s recommended to consult a doctor or Ayurvedic practitioner before consuming moringa. Ayurveda says moringa’s heating nature can aggravate pitta, and its bitter taste and light, dry qualities could potentially unbalance vata.

Lab studies show that moringa could lead to liver and kidney damage as well as infertility. It can also cause problems with certain diabetes medication. It can also lower blood pressure and slow heart rate because of the alkaloids in the plant. There might be uterine contractions from moringa bark, and cell mutations caused by a chemical isolated from roasted moringa seeds. It can cause interference with fertility and upset stomach, gas, or diarrhea due to its laxative properties. So, as with anything and everything else, exercise caution and moderation when taking mornings.

The author is a UK based R&D chef

Living in the land of four seasons, I miss ‘basant ritu’, one of the six seasons in Nepal and a time of new growth and renewal, transitioning from the cold winter to warmer temperatures and longer days. During basant ritu, Nepal’s natural beauty is on full display, with lush greenery and colorful blossoms from the lowland of Tarai to the highland mountains. The English word ‘spring’ simply does not capture all the essence of basant ritu.

The lush greenery and colorful blossoms provide us with many vegetables, and one of them is ‘koiralo ko phool’ (Mountain Ebony—Bauhinia variegata). While having the tangy and spicy ‘achaar’ (pickle), I used to feel that nature has blessed us with this bountiful and tasty flower. After exploring the culinary world as a chef, I realized that we have actually underutilized koiralo.

According to researchers, the origin of koiralo had first been reported in the East Indies area. It grows at 1300 m altitude but is also found in deciduous forests and occurs up to 900 m altitude in dry mixed forests. Koiralo trees are mostly found in tropical and subtropical countries. It’s native to many countries including Nepal, India, China, Pakistan, Burma, North Thailand, North Vietnam, Cambodia, and Laos. It’s quite common in the Indian states of Tamil Nadu to as high as Jammu and Kashmir.

It’s called ‘raktakanchan’ or ‘phalgu; in the Sanskrit language. In many languages, the name of koiralo is derived from Sanskrit’s raktakanchan, including ‘devakanchanamu’ (Telugu), ‘kanchanal’ (Punjabi), ‘kachan’ (Odia), and ‘kachnar’ (Hindi). In Pahadi Hindi, it’s ‘koliar’ or ‘koiral’. In English, it has different names, including Mountain Ebony, Orchid tree, Camel’s foot, Napoleon’s hat, Paper mulberry, and Poor man’s orchid.

We, Nepalis, mostly use buds and flowers, whereas in India leaves and seeds are used. The leaves of the koiralo plant are used in the preparation of curry, in the form of vegetables, consumed as a side dish along with rice, and used as flavorings in meat and fish. Apart from making pickles, the flower is used in the preparation of curry, raita, flour; cooked as a vegetable; flavoring of meat and fish; and filler in pakoras.

The seeds are rich in several amino acids and are used as pulses in several regions of northeastern and central India. The buds are used for making pickles, curry, flour; flavoring agents in many products; used for making vegetables; and young buds of the flower are used for making various tasty broths. It’s said that the roots, stems, leaves, blossoms, and seeds of the kanchanara are all filled with beneficial nutrients and medicinal substances that offer incredible benefits for general health.

In Nepal, two koiralo items are popular. One is a flavorful vegetable—boiled koiralo ko phool possesses a unique taste and texture, often described as slightly bitter with a subtle sweetness. It can be stir-fried, sautéed, or incorporated into curries for a delightful twist.

A tangy pickle is another popular way to enjoy koiralo ko phool in Nepal. Pickling preserves the flowers and adds a burst of flavor to meals. Here, I will run you through how to make it. The recipe is from my late mom. You can tweak the recipe to your liking to create your own version of the pickle.

Ingredients

400 gm koiralo ko phool

4 medium-sized potatoes

1 medium-sized onion, finely chopped

2 spring garlic chopped

Fresh coriander leaves, chopped

2 gm turmeric powder

2 gm ground cumin

2 gm red chili powder

17 gm white sesame seeds, roasted and ground

1 gm Sichuan pepper Timur, ground

3 gm fenugreek seeds for tempering

2-3 dried red chilies, broken into pieces

2-3 green chilies, chopped

30 ml raw mustard oil

30 ml vegetable oil

1 lime or lemon, juiced

10 gm salt

Instructions

First, boil the koiralo ko phool. In a pot of boiling water, blanch until slightly softened but retaining some texture. Drain and transfer to a large bowl.

Next, boil the potatoes: In a separate pot, boil the potatoes until tender. Peel and cube them, adding them to the bowl with the koiralo ko phool.

Pour all the powdered spices on top of the potato and koiralo mix.

Put vegetable oil in a pan over medium heat. Once hot, add the fenugreek seeds and let them sputter for a few seconds. Add dry chili, fry until black, and pour on top of the spice mix. Cover for a minute.

Add chopped onion, green chilies, and dried red chilies to the mixture with the rest of the raw mustard oil.

Mix with the rest of the raw mustard oil.

The author is a UK based R&D chef

The discovery of ‘lapsi’, the Nepali hog plum, in a New York superstore left me pleasantly surprised. As I held one in my hand and inhaled its sweet aroma, a rush of memories from my childhood and youth flooded my mind. Clutching onto the lapsi felt like reuniting with a dear old friend, bringing tears of pride to my eyes.

Perhaps they were tears of nostalgia, flowing from the depths of my heart. In that special moment, I felt an unmistakable bond with lapsi, (Choerospondias axillaris), as if it were meant to be mine. With a sense of pride, I strolled through the streets of New York, humming along to Kumar Basnet’s melody, ‘Lapsi ko gedo chusera, jyamir nibuwa sadhera, patpat jibro patkaudai.’

Scientists say that lapsi is indigenous to the hills of Nepal and can also be found in the hills of India (Sikkim, Arunachal Pradesh, and Assam), Bhutan, Thailand, Vietnam, and China. Known as Lepchipoma in Assamese, Amrda in Bengali, and Nansuanzao in Mandarin, which translates to ‘southern sour date,’ lapsi carries a rich cultural heritage

Lapsi originates from a sizable tree reaching a height of approximately 25 meters, bearing small, yellow, fleshy fruits abundant in calcium, protein, and sucrose. The tree is dioecious, hosting both male and female species, posing a challenge for wild fruit harvesting. However, through grafting techniques, the trees can be controlled for smaller sizes and enhanced fruit yield.

During the onset of spring, the lapsi tree adorns itself with delicate, light-greenish blossoms, soon accompanied by tiny oval fruits measuring around two to three centimeters in diameter. Upon ripening, these fruits transition to a vibrant yellow or red hue, boasting a distinctive sour, tart flavor. Laden with essential nutrients such as vitamin C, vitamin A, and dietary fiber, lapsi offers numerous health benefits. It’s celebrated for its antioxidant, antimicrobial, and anti-inflammatory properties.

While ripe lapsi fruits are intensely sour due to their high vitamin C content, few enjoy their pleasant tartness, either fresh or as ingredients for sweet and salty dried fruit nuggets. Although separating the pulp from the seeds can prove to be challenging, cooking facilitates this process. Encased within a hard rubbery skin, the fruits harbor a pale-yellow flesh firmly attached to a large brown seed.

Despite its nutritional prowess, lapsi’s utilization has predominantly remained localized, as noted by many food scientists. Nevertheless, lapsi’s economic significance is on the rise, with its fruit serving multiple purposes. The pulp is transformed into pickles, candies, and spicy delicacies, while the peel can be powdered, and the seeds find diverse applications, from ointments to fire starters. Ripe lapsi fruits present opportunities for both local consumption and international export.

Harvesting occurs as the fruits turn yellow, typically between December and September, allowing farmers to cater to market demands or process them into tantalizing pickles and candies. Furthermore, the dried skin finds utility as fruit leather (paun) or a souring agent for cooking.

Among Nepal’s culinary delights, lapsi ko achar stands out as a favorite pickle. This rich brown, gooey concoction boasts a tantalizing blend of sweetness, spiciness, and tanginess. Although each family has its unique recipe, the process typically involves boiling the lapsi fruit until tender, preserving both pulp and seed integrity.

Subsequently, the peeled fruit undergoes cooking with oil and an array of spices, including sugar, fenugreek seeds, dried chilies, turmeric, cinnamon, ground cardamom, fennel seeds, and chopped dried fruit. Once cooled, the pickle is packed in jars and it can maintain its flavor for up to a year at room temperature.

Beyond its culinary applications, lapsi boasts diverse qualities. Rich in vitamin C, the fruit is integral to various traditional medical practices. Moreover, its hard oval seeds serve as fire starters in rural kitchens or as playthings for children.

In recent years, lapsi has gained popularity as a commercial commodity, gracing the shelves of retail and department stores nationwide. With traditional methods gradually giving way to mass production, lapsi delicacies are now available in convenient mason jars, masquerading as homemade pickles.

In Nepali cuisine, lapsi serves as a quintessential souring agent, enhancing a myriad of dishes, from classic curries to momo chutney and soups. Its versatility and unique tang contribute significantly to Nepali culinary heritage.

Lapsi’s applications extend beyond its delectable pulp, encompassing the peel, seeds, and even natural food preservation techniques through sun-drying. Much like sumac and mango powder in other cultures, lapsi imparts a tangy essence to Nepali cuisine, bridging culinary traditions across borders.

For those traversing markets far from the hills of Nepal, encountering lapsi evokes cherished recollections of childhood games and familial feasts, symbolizing a tapestry woven from the threads of home, tradition, and culinary innovation.

The author is a UK based R&D chef