of the dietary culture of the various ethnic groups of people consisting of the Nepalese, Bhutias and Lepchas. Rice is the staple food. Meat and dairy products are also consumed depending on availability. Besides these, various traditional fermented foods and beverages, which constitute of about 20 per cent of the basic diet for long centuries (Table 1 & 2), are prepared and consumed.

Momo
Momo, steamed dumpling prepared from wheat flour and meat/vegetable is very common Tibetan food. Momo has already entered commercial production and is well placed in menus of all local hotels/restaurant.

Thukpa/ Gya-Thuk
Thukpa/Gya-thuk is a typical Tibetan style noodles in soup. Thukpa/Gya-thuk is very popular local cuisine also available in all restaurants and hotels of these regions.

Kinema
Kinema is a traditional fermented soybean food having characteristic stringy property with unique flavour, commonly consume as a main side-dish curry served as meat substitute along with cooked rice in meals. Kinema serves as an inexpensive high source of plant protein food in the local diet. The word Kinema might have originated from the Limbu (one of the major castes of the Nepalis) dialect Kinambaa, Ki meaning fermented, nambaa means flavour.

Kinema curry (fermented soybean) Serves 6 Kinema 250 g Onion 1 chopped Tomato 1 sliced Green chilies 3 pieces Turmeric powder 1/4 Tablespoon Salt 1 Teaspoon

Gundruk & Sinki
Gundruk and Sinki are traditional fermented vegetable products prepared during winter when fresh perishable vegetable is plenty. Gundruk is a fermented product of leafy vegetable such as rayo sag (Brasicca rapa spp. campestris variety cuneifolia), leaves of mustard, radish and cauliflower. Sinki is prepared from radish tap root only. The quality attributes to Gundruk and Sinki basically depends upon the typical flavour and sour-acidic taste which is developed during natural fermentation by lactic acid bacteria, mainly spp. of Lactobacillus and Pediococcus. Gundruk and Sinki are sun dried after fermentation and stored for consumption. Due to high content of organic acid and low pH, these products can be preserved for a year or more. This is a good example of biopreservation of perishable vegetable. Gundruk and Sinki are good appetizers due to high content of lactic and acetic acid developed during fermentation.

Chhurpi
Chhurpi is a fermented dairy product prepared from cow milk. Chhurpi is a traditional cottage cheese which gives a texture of a white soft mass with mild sour taste. It is fermented by spp. of lactic acid bacteria. Average consumption of Chhurpi is 9.9.g/capita/day with annual production of 1469 ton in Sikkim.

Chhurpi soup (traditional cottage cheese) Serves 6 Chhurpi 250 g Onion 1 chopped Tomato 1 sliced Green chilies 3 sliced Ginger 1 Tablespoon (grated) Paanch phoran 1/2 Tablespoon Turmeric powder 1/4 Tablespoon Salt 1 Teaspoon

Preparation : Heat oil, fry Paanch phoran, add chopped onion till it becomes golden brown. Add finely sliced and grated ginger, tomatoes and seasoned with Chhurpi and add salt. Stir and fry till oil separates. Garnish with fresh coriander leaves. Serve hot with cooked rice.

Chhurpi ko achar (pickle) Serves 6 Chhurpi 250 g Onion 1 chopped Radish/Cucumber 1 sliced Green chilies 6 chopped Mustard oil 1 Teaspoon Salt 1 Teaspoon

Preparation : Mix all ingredients, and serve as achar.

Chhurpi - Ningro (wild edible fern) Curry
The people of the Sikkim Himalayas eat many varieties of wild ferns commonly grown in these regions. Some of the common edible ferns are Diplazium polypodiodes locally called "sauney ningro", iplazium spp. "kali ningro", etc. Recipe of wild fern is unique in these regions which is mostly mixed with Chhurpi to taste. Ningro, an alpine fiddle-head fern and its tendrils when sauted with Churpi( form of cheese) makes an irresistible dish. Normally it is not served in the restaurants but is prepared as a household dish.

Mesu
Mesu is a traditional fermented bamboo shoot product with sour-acidic taste eaten as pickle. In the Limbu dialect, me means young bamboo shoot and su means sour, the word Mesu is directly derived from the Limbu dialect. Young bamboo shoots are fermented under natural anaerobic condition for 7-15 days, initiated by spp. of Lactobacillus and Pediococcus to get Mesu. It has high content of organic acid and low pH with rich mineral contents.

Mesu pickle (fermented bamboo shoot) Serves 4 to 6 Mesu 250 g Chili powder 3 Teaspoon Mustard oil 1 Tablespoon Garlic 4 piece, crushed Salt 1 Teaspoon

Preparation : Mix all ingredients with mesu. Keep in a closed jar. Mesu is ready to serve with cooked rice.

Tama
Tama is a non-fermented bamboo shoot product. Some varieties of bamboo shoots commonly grown in the Sikkim Himalayas are Dendrocalamus hamiltonii, Dendrocalamus sikkimensis and Bambusa tulda locally known as ‘choya bans’, ‘bhalu bans’ and ‘karati bans’, respectively are edible when young. These bamboo shoots are collected, defoliated and boiled in water with turmeric powder for 10-15 min to remove bitter taste of bamboo. Tama is ready for consumption. Tama is commonly sold in the local markets during the months of June to September when young bamboo shoots sprout.

Masauyra
Masauyra is a fermented black gram, ball-like hollow product consume as spicy condiment. Masauyra is mostly common among Newar of the Nepalis. It is similar to the Punjabi Wari.

Masauyra curry (fermented black gram) Serves 4 Masauyra 50 g Onion 1 chopped Cumin seeds 1 Teaspoon Turmeric powder 1 Teaspoon Salt 1 Teaspoon

Preparation : Heat oil, add cumin seeds, sautéed chopped onions, Masauyra turmeric powder and salt, and fry for 2 min. Pour 1 cup of hot water and cook for 10 min. Masauyra curry is ready to serve with cooked rice.

Khalo Dal
Khalo dal is very common dal prepared from black gram (Phaseolus mungo).

Sidra ko Achar
Sidra ko achar is a flavoured pickle prepared from dry, small fish Sidra.

Saelroti
Widely prepared during Nepali festivals, Saelroti is normally eaten with potato curry or non-vegetarian dish. Normally not available in restaurants but Saelroti is prepared from well-mixed fermented rice batter which is deep fried, ring-shaped, spongy, pretzel-like product commonly consume as confectionery bread in festival and special occasions. The batter is fermented by spp. of yeasts and lactic acid bacteria.

Selroti (fermented rice product) Serves 8 to 10 Rice 1000 g Wheat flour 250 g Milk 500 ml Sugar 200 g Ghee 100 g

Preparation : Wash and soak rice overnight; pound into fine powder. The rice flour supplemented with butter, sugar and some spices are made into batter by adding milk and 2 cups of water, and allowed to ferment for between 4 h during summer and 24 h during winter at room temperature. The leavened batter is squeezed by hand and deposited as continuos ring onto hot edible oil till they become gold brown. Selroti is served as staple confectionery bread with Shimi ko achar and mutton curry.

Shimi ko Achar
Shimi ko achar is pickle made up from string bean (Dolichus lablab) locally called "shimi".

Pakku
Pakku is a typical mutton curry of this region which is served with cooked rice or Selroti.

Kodo ko Roti
Kodo ko roti is typical pancake prepared from finger millet locally called Kodo which is served with different varieties if pickles.

Kodo ko roti (non-fermented finger millet pancake) Serves 6 to 8 Finger millet flour 3 cups Sugar 1 Tablespoon Ghee 2 Tablespoon

Preparation : Mix finger millet flour-sugar with 1 cup of lukewarm water and knead to make a thick paste. Heat ghee in a frying pan and spread tablespoon heaped of paste into a greased frying pan. Thoroughly cook over medium heat, and remove. Repeat with remaining mixture. Kodo ko roti is served with pickles.

Phapar ko Roti
Phapar ko roti is a traditional buckwheat chapati.

Silam ko  Achar
Silam ko achar is a pickle prepared from Silam seeds, and is usually served with Phulaurah.

Phulaurah
Phulaurah is buckwheat-based fritter eaten as snacks.

Chambray
Chambray is a typical Nepali type Pulao prepared from local varieties of rice.

Til ko Alu
Til ko alu is a typical Nepali style potato curry mixed with sesame seeds (Sesame indicum) locally called Til.

Sishnu (Nettle leaves) Soup
Sishnu soup is prepared from leaves of edible wild varieties of nettle. Sishnu soup is a typical Himalayan cuisine served with cooked rice. Many wild varieties of nettle are grown in these regions some of which are edible such as Urtica dioica locally called "ghario sishnu", Laportee terminalis "patle sishnu", and Girardinia diversifolia "bhangrey sishnu".

TRADITIONAL BEVERAGES
(Non-Alcoholic Beverage)

MOHI (Butter-milk)
Mohi is a traditional non-alcoholic buttermilk beverage, which is usually served in vegetarian meals. Mohi is slightly sour-acidic in taste.

Alcoholic Beverage

Jaanr/ Chaang
Fermented alcoholic beverages have strong ritual importance among the various ethnic groups of people of the Sikkim Himalayas. The social activities in these regions require provision and consumption of appreciable amount of alcoholic beverages. Traditionally prepared alcoholic beverages are commonly served in main meals among the alcohol-drinker communities as a part of dietary culture. Jaanr/Chaang is a mild alcoholic and sweet-sour fermented cereal-based beverage. It is sipped from a bamboo receptacle using bamboo pipe. The receptacle which has millet in it is topped with warm water a couple of times until the millet loses its flavour. Chang can sometimes be strong and very intoxicating. Depending upon the substrates used, Jaanr/Chaang may be as follows:

Kodo ko jaanr fermented finger millet beverage

Bhaate Jaanr fermented rice beverage

Makai ko Jaanr fermented maize beverage

Gahun ko Jaanr fermented wheat beverage

Jahun ko Jaanr fermented barley beverage

Simal tarul ko Jaanr fermented cassava root beverage

Kodo ko Jaanr is consumed in a decorated bamboo vessel locally called "toongbaa". Fermented mass of finger millet is put into the "toongbaa", little amount of warm water is added upto the edge, after 10-12 min, liquor is sipped through a narrow bamboo straw called "pipsing" having a hole in a side near the bottom to avoid passing of grits. Jaanr is believed to be a tonic for ailing persons and postnatal women. After consumption, grits of finger millets are used as fodder for pigs and cattle.

Raksi
Raksi is a clear distilled wine with characteristic aroma prepared from fermented starchy materials mostly Bhaate Jaanr.

by Dr. Jyoti Prakash Tamang and Namrata Tamang

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