Following Second Nature with a Nepali diet

Nepalese culture is rich in colour, celebration, rituals, and family values. Food is also a significant part of this culture, and this guide will explore some of the traditional food habits and how to make them more balanced where necessary.

Nepal’s cuisine is also influenced by neighbouring countries, Tibet, Bhutan, North India, and China, so there are many crossovers of traditional foods between these regions with slight variations on how to make them.

Let’s start with some basic information on Nepali diets.

Cows are protected in Nepal, so beef is not eaten as a meat for Nepali people. If a Nepali Muslim, pork will also be prohibited. These meats are often enjoyed in Tibet and Bhutan, however.

Rice is a huge staple in Nepali diets. In fact, if rice isn’t included in a meal, many Nepalese people joke that it’s not a proper meal!

Bhat is plain rice, Bhuja is puffed rice, and Chiura is beaten rice.

Here, we would encourage whole-grain rice, basmati rice, or alternatives such as cauliflower rice to limit the processed and refined carbohydrates found in white rice.

Sesame seeds and bean sprouts are commonly added to most dishes, and they are often served with a side of vegetables or accompanied by a pickle or chutney.

Other common foods in this region include cheese, barley, buckwheat, noodles, and various meats such as goat, buffalo, yak, pork, chicken, mutton, lamb, and dried meats.

There are also some specific herbs, spices, vegetables, and fruits used in Nepalese cooking:

Traditional cooking methods and preparation steps also include:

Using these ingredients and cooking methods, here are some delicious meals that are Second Nature friendly or with some healthy tips:

Breakfast

Dal Bhat: This is a staple in Nepal and is considered a complete meal in itself. It consists of rice (Bhat) and lentil soup (dal), along with various curries and other dishes.

Puri Tarkari: Puri is a deep-fried bread, and Tarkari is a vegetable curry.

Deep-fried foods contain trans fats, the type of fat that can lead to plaque build-up in the arteries. To moderate your intake of deep-fried foods, consider swapping the puri for a chapati or paratha.

Chapati: Chapati, a flatbread similar to roti, can be enjoyed with various toppings, including paneer, fruit compote, vegetables, or fish.

Aloo Paratha: A stuffed flatbread with potatoes, often served with yoghurt or a pickle. Consider stuffing the bread with vegetables to balance the carbohydrate content of this breakfast.

Eggs: Eggs can be scrambled, fried, or made into an omelette. They are often paired with potatoes and vegetables.

Sel Roti: This is a sweet, deep-fried ring-shaped bread made with rice flour and spices. It's often served with tea. Again, consider your trans-fat intake and opt for this breakfast occasionally.

Pancakes: Pancakes are a popular breakfast item in Nepal, often served with honey, syrup, or fruit.

How about trying less sugary toppings, such as full-fat yoghurt with seeds and fruit, cinnamon and nuts, or a savoury option like eggs and spinach? You can check out our Second Nature pancake recipes, too.

With this, you could opt for Nepalese Kodo Ko Roti, a pancake made from millet flour, often served with yoghurt and pickles.

Tea with Biscuits: A simple but common breakfast with tea (milk, black, or herbal) and biscuits.

To make this a more balanced and substantial breakfast, try pairing the tea with any of the above breakfast options and have the biscuits on occasion as a separate accompaniment to breakfast.

Muesli and Curd: A balanced option, combining muesli with curd (yoghurt). Check out our Second Nature toasted muesli recipe here.

Tsampa porridge: A porridge made from roasted barley flour, and Dhindo: A porridge made from millet flour, often served with achar (pickles).

Add a protein source, such as nuts and seeds, and some fruit for fibre and filling meals.

Lunch and dinner

Dahls with rice and vegetables on the side: This is a very common main meal, with protein from the dahl, carbohydrates from the rice, and the vegetables provide fibre and vitamins for a well-rounded meal.

Just remember to aim for ¼ plate of carbohydrates (rice), ¼ plate of protein (dahl), and ½ plate of vegetables.

Kukhura choyela: A spiced chicken salad pairing your protein and vegetables for an energising, carb-free meal. You could add some fats, such as a drizzle of oil, some seeds, or paneer cheese, into the salad.

Thukpa (Sherpa noodle soup): Soup made up of noodles, chicken, vegetables, and spices. Vegetarian versions without the chicken are also common, but try to replace this with another plant-based source of protein, such as tempeh or eggs.

Aloo ko tarkari (potato curry): This traditional potato curry often features a variety of vegetables, including green beans, cauliflower, and peas. Try to make up more of this curry with the vegetable component and only ¼ of it with potatoes.

To bulk it up, add a protein source, such as any meat, fish, seafood, or plant-based protein, like tofu, soy, tempeh, or seitan.

Kadi (sour yoghurt soup): See the North Indian Punjabi version Second Nature has here.

Katahar Poleko (spiced, chargrilled jackfruit): This vegetable dish would make a nutritious part of any meat or fish curry or soup.

Quawati (sprouted bean soup): Associated with good health in Nepalese culture, this soup uses a mixture of nine different types of sprouted beans, such as red kidney beans, soybeans, mung beans, black lentils, black-eyed peas, chickpeas, cowpeas and green peas.

It is a traditional Nepalese dish consumed during the festival of 'Gun Punhi' in Newari or 'Janai Purnima'.

As you can see, this is a carbohydrate-rich dish, so consider it as a side dish rather than a main meal.

The carbohydrate-rich soup can be eaten on the side of a meat and vegetable curry, for example, or Katahar Poleko.

Curries and meats can be served with a quarter plate of wholegrain rice, and it's not uncommon in Nepal to have lots of mixed vegetables as a side. So, try to make this more of your meal by filling up half a plate of vegetables.

Some curries and popular Nepali meat dishes are:

Foods to have in moderation

Momo is a popular food in Nepal. Think of them as Nepali dumplings usually served with a saucy achar (pickle).

They can be steamed or deep-fried. The steamed option is a healthier cooking method with fewer trans fats. Otherwise, try to enjoy these dumplings in moderation and as a side dish.

Burfi is a milk fudge and a common sweet treat. They are delicious to enjoy as an occasional food.

At these times, portion the Burfi by cutting it into small pieces and savour each one by chewing slowly, focusing on your senses and tastes as you eat.

This practice of mindful eating can also be applied to the sweet and carbohydrate-rich foods consumed during the festivals listed below.

Having a second round of a meal is a sign of appreciation for the food, and people from Nepal and surrounding areas show respect to their host or whoever cooked the meal by eating more food, even if it goes beyond their fullness cues.

Remember to prioritise your comfort and health goals.

Eating slowly can prolong the meal time, so you can savour and enjoy your meal, and show this to your host.

As meals are traditionally eaten with hands, focus more on your actions and place your hands down between bites.

If further support is needed, refer to our guide here on managing family feeders.

Festivals

January: Maghe Sankranti. This festival takes place in mid-January and corresponds to the winter solstice. Til Ko Ladoo is the traditional sweet, crispy ball of sesame seeds and jaggery toffee.

Eating sesame seeds, ghee, sweet potato, and yam is believed to keep the body healthy during this festival.

February - March: Fagu Purnima. This is the festival of spring, colours, and love, representing the rebirth of winter. This festival comes with eating several traditional sweets and desserts, including ‘Sikarni’, and you can find a healthier recipe for it here.

August: Janai Purnima. This is a spiritual festival. Janai means holy thread, and Purnima means full moon. A traditional dish on this day is quawati, a soup made from nine types of beans, as mentioned above.

September: Dashain. This is the most significant Hindu festival in Nepal, marking the victory of the goddess Durga over the demon Mahishasura. The festival lasts 15 days. Selroti is traditionally eaten. This is a ring-shaped sweet rice bread that is deep-fried.

Dashain is also associated with feasting on meat, typically goat, which is slow-cooked with spices until tender. The dish is called ‘Pakku’.

This festival can also occur in October, depending on the Nepali calendar.

October - November: Tihar. This is a five-day festival of light, featuring various celebrations on different days, primarily focused on the care, appreciation, and love of different animals, including crows, dogs, oxen, and cows.

This festival culminates in a day called Bhai Tika, which celebrates the bond between siblings.

Selroti is baked in the morning and is often served with Aloo Ko Achar (potato pickle).

November: Chhath Parva. This festival is dedicated to the worship of the sun god. People take baths in the rivers and ponds and pray to the rising and setting suns.

Two traditional dishes are Sandheko Bohgate (a pomelo and yoghurt salad with spices and mustard oil) and Khajuria (a fried cookie made with ghee, coconut and raisins). As an alternative, try our Second Nature Anzac cookie recipe.

December: Yomari Punhi. This is the most popular of the Newari festivals and is celebrated during the full moon in December. It’s a festival in honour of Annapurna, the goddess of grain, to thank her for the rice harvest.

Yomari is a steamed rice dumpling with a sweet filling and is the highlight of the festival.

Fasting

Fasting during mourning is a common practice in Nepali culture, as well as during specific religious festivals. During these times, many Nepalis observe a period of fasting to honour deities and pray for blessings.

Additionally, Nepali Muslims observe Ramadan, a holy month in the Islamic lunar calendar, and celebrate Eid al-Fitr to mark the end of the fasting period.

Teej: This is a three-day festival for married and single women to pray and fast for their well-being, spouses, and their children.

The first day involves a heavy meal, known as dar khana, before the fast begins, and the fast is broken on the third day with another heavy meal.

Red (Rato) Machhendranath Festival: Similar to Teej, this festival involves a day of fasting for wives, from sunrise to midnight, to pray for the well-being and longevity of their husbands.

Other Festivals: Some festivals, such as Dashain and the Limbu festivals (e.g., Chasok Tangnam), may involve fasting.

When it comes to religious fasting, staying hydrated is key. Keep a bottle or glass of water on you and always in sight. Sip on water frequently throughout the day to maintain your hydration levels.

Also, be mindful of breaking your fasts with large and heavy meals. Conclude your fast gradually, starting with a light and easy-to-digest meal.

Prepare your body for fasting by eating nutrient-dense and energy-dense foods beforehand.

Here are some more tips for overall well-being when fasting: