Our beloved rayo ko saag
Rayo ko saag, or mustard greens, is more than just a leafy vegetable in Nepal. It’s a cultural icon, a nutritional powerhouse, and a symbol of Nepali identity. From traditional dishes like gundruk to modern green smoothies, this humble green continues to evolve while maintaining its timeless significance. Its ability to nourish both body and soul ensures that rayo ko saag will remain an essential part of Nepali cuisine for generations to come.
A staple of Nepali cuisine
Nepali cuisine is deeply connected to the land, relying on ingredients that have sustained its people for centuries. Among these, rayo ko saag (Brassica juncea) holds a special place in the hearts and kitchens of Nepali people. This vibrant, nutrient-rich vegetable is an integral part of the country’s culinary heritage, enjoyed across all communities and regions.
Nutritional and health benefits
Rayo ko saag is not only delicious but also packed with essential nutrients, making it a staple in the Nepali diet.
It’s high in Vitamin A, C, and K, which support vision, immunity, and bone health. It also contains folate, calcium, potassium, and magnesium for overall well-being. It contains beta-carotene, lutein, and zeaxanthin, which combat oxidative stress and reduce the risk of chronic diseases.
Its high fiber content aids digestion and helps detoxify the body. The potassium in rayo ko saag helps regulate blood pressure, while its omega-3 fatty acids promote cardiovascular health. It contains glucosinolates, known for their anti-inflammatory and cancer-preventive properties.
Vitamin K and calcium contribute to strong bones, reducing the risk of osteoporosis. Its high vitamin C content strengthens the immune system. Antioxidants in the greens help maintain healthy skin and slow the aging process.
Culinary uses
Rayo ko saag is a key component of Nepali meals, often served alongside the national dish, daal bhat tarkari (lentils, rice, and vegetables). Its versatility allows it to be used in various traditional and modern dishes.
Stir-fried with garlic, ginger, and chilies, this simple dish is a staple in Nepali households. Fermented and dried mustard greens are turned into gundruk, a traditional preserved food that adds a tangy flavor to soups and curries.
It’s combined with potatoes, lentils, or other vegetables for hearty side dishes. Young mustard greens are pickled with spices and oil for a flavorful condiment. Saag paneer is a fusion dish where mustard greens are cooked with cottage cheese and spices, perfect for special occasions.
Rayo ko saag is now blended into green smoothies for a nutrient boost. Deep-fried mustard greens in chickpea batter make a crispy and flavorful snack. The greens are also blended into creamy soups or added to broths for extra nutrition. Mustard greens are being incorporated into global cuisines, from pasta to stir-fries.
Cultivation and sustainability
Rayo ko saag is a hardy, cool-season crop that thrives in various climates and soil types, making it popular for home gardens and commercial farming. It prefers well-drained, fertile soil with a pH of 6.0 to 7.5 and thrives in cool temperatures and tolerates frost, making it ideal for Nepal’s mountainous regions.
It’s best grown in autumn and winter but can be cultivated year-round in temperate climates. It requires regular watering, weeding, and protection from pests like aphids and caterpillars.
While rayo ko saag is traditionally a seasonal vegetable, advancements in agriculture have enabled year-round cultivation in greenhouses and controlled environments. However, its flavor is most robust when grown in cooler temperatures, making winter the ideal season for enjoying this green.
Comparison with other greens
Though rayo ko saag is a beloved staple, Nepali cuisine also includes other nutritious greens. Chamsur ko saag (garden cress) is rich in iron and vitamin C. It has a peppery flavor but it’s less common outside Nepal. Watercress shares similar health benefits but lacks the distinct earthy taste of mustard greens. Spinach and kale are popular globally, but their taste and texture differ from rayo ko saag, offering variety but less authenticity in traditional Nepali dishes.
The essence of rayo ko saag
For me, rayo ko saag is a symbol of home and heritage. Its presence in daily meals connects families to their roots and traditions. For those living abroad, the aroma of freshly cooked rayo ko saag evokes memories of childhood and family gatherings.
Though primarily associated with Nepal, rayo ko saag is gaining global recognition for its health benefits and versatility. Ethnic grocery stores in countries with large Nepali communities often stock mustard greens, allowing the diaspora to stay connected to their culinary heritage.
Rayo ko saag is a timeless treasure in Nepali cuisine. Its nutritional value, cultural significance, and culinary versatility ensure its place in Nepali households for generations to come. Whether served traditionally or innovatively, this beloved green continues to be a symbol of health, heritage, and home.
The author is a London-based R&D chef
US withdrawal from Paris deal: Ignorant or reluctant?
The Ozone layer knows no political boundary—nations do. Yet, it is the only common roof beneath which life flourishes. This roof is decaying, getting weak enough to filter out lethal rays of the Sun, contributing to global warming. The effects are evident: melting of the snow-capped mountains, rising sea levels, and deteriorating climatic conditions on Earth. That is inviting an adverse change in the ecosystem.
While political interests of nations may vary, they should not outweigh the cost of environmental degradation, which affects all life. There is no denying the fact that the developed nations in their race for industrialization have always been the major contributors to the emission of gases that deplete the ozone layer. From mining Bitcoin to constructing a skyscraper, the price has been paid heavily by the environment. This underlines the need for strong global policies and accountability to reduce further environmental damage. Given what we have seen so far, recent developments in international politics in the wake of Trump’s executive order to withdraw from the Paris Agreement raise common concerns since the environmental crisis is a global one.
Donald J. Trump was sworn in as the 47th President of the United States on 20 Jan. Upon his swearing into office, he has signed a number of executive orders that have become the subject of heated debate over the policies set for his term.
Views remain sharply divided on particularly those orders which portend grave implications for withdrawal from international obligations. However, Trump’s policies were expected generally to be mired in controversy, based on cardinal principles of the “America First” policy that he put forward during his first tenure as the 45th president of the US. As a nation, national interest plays a central role, often at the expense of international obligations. The emphasis on national interests in the administration’s policy is a reflection of the “America First” principle that marked Trump’s presidency, where domestic interests were placed above international commitments.
International political practices, from the ethical point of view, should surely rest on the very basic principle of acknowledging “inevitable interdependencies while also protecting sovereign rights” a principle the US seems unconcerned with. The question thus arises whether a nation like the US, long believed to be an inspiration for humankind’s greatest problems, actually should step aside from international commitments.
The Paris Agreement, which was adopted in 2015, was negotiated at the United Nations Climate Change Conference (COP21) in Paris, France. The Paris Agreement is a legally binding international treaty on climate change. In 2016, it was opened for signature, and with great enthusiasm, almost every nation including the United States, signed the agreement. In addition, the main goals of the Paris Agreement are to Limit Global warming by reducing the temperature below, boost adaptation, fund developing nations, ensure transparency, and review progress every five years.
Similarly, Article 3.1 of the United Nations Framework Convention UNFCCC and Article 2 of the Paris Agreement articulate this principle of “Common but Differentiated Responsibilities” clearly. Supported by developing nations, CBDR recognizes that climate change is indeed a problem of the world, while responsibility for its resolution lies with each country’s history of GHG emissions and existing resources. Poor countries insist that developed, industrialized countries like the United States need to bear the burden of carrying a larger load given their historical responsibility and availability of superior resources and technology. The Paris Agreement represented an outstanding opportunity for the United States to demonstrate commitment and leadership, given that it is one of the world’s largest carbon emitters. However, its withdrawal in 2019, rejoining in 2021, and the decision to withdraw from the agreement again in 2025 shows unconformity in International Environmental Policies.
Article 28 of the Paris Agreement provides that the signatory state may withdraw by sending a written notification to the depositary. Based on this, Trump signed executive orders to begin the process of withdrawal from the agreement. Therefore, there is no legal obligation of the United States to adhere to the agreement commitments but under moral grounds, it has failed to prove its global leadership.
Despite the US’s reluctance to follow through with international agreements, the country has a domestic legal regime and regulations dealing with environmental concerns such as climate change, air, and water pollution, and resource depletion with inter-agency cooperation between the federal government and the states as well as local government entities. Therefore, we should not be judgmental regarding the United States' concerns with environmental crises. However, its withdrawal from the Paris Agreement suggests that though the US might be effective in responding to environmental crises within its national boundary, it is reluctant when it comes to global cooperation.
US environmental aid to Nepal ends after the US exits the Paris Agreement. Nepal, a Himalayan country one of the most vulnerable to environmental crises, pleads the principle of Common But Differentiated responsibility (CBDR). In her oral pleadings at the ICJ, Foreign Minister Arzu Deuba Rana advocated the principle following the request for an Advisory Opinion from the states on climate change. “We are bearing the brunt of the impacts of climate change in a disproportionate manner,” said Rana Deuba. “We have been penalized for the mistakes we never made, for the crimes we never committed.”
The United States’ withdrawal from the Paris Agreement is a “selfish move against a shared responsibility” that underlines the tension between National economic priorities, political ideologies, and global environmental obligations. While the withdrawal does not create any legal obligation, it does raise moral questions about US leadership and foreign policy. Whether driven by ignorance or reluctance, the decision has profound implications for the global fight against climate change.
Food as fuel: What’s on your plate?
Bhupal Baniya, chief dietician, at Nepal Police Hospital in Kathmandu, believes food plays an integral role in how well our body functions. In his 11 years at the hospital, he has seen many people suffer because of bad food habits. It’s gotten worse in recent times when people’s food choices are dictated by what they see on YouTube and other social media platforms. It’s good to want to be healthy but you must also educate yourself and not blindly follow trends, says Baniya. In a conversation with ApEx’s Cilla Khatry, Baniya highlighted the importance of eating according to your body type and making sure you are getting enough nutrients.
What are the things one must keep in mind while eating?
Why do we eat? Food is what gives us energy. It helps our body function. It can also aid in cellular protection and repair. But it can do all this only if our food has all the nutrients our body needs. So instead of focusing on just calories and filling up our bellies, we must make sure our food has all the good nutrients in it. For example, we need carbohydrates and this can come from various sources, especially unhealthy ones. So we have to be mindful it comes from sources like rice, millet, amaranth etc. Next, we need protein and for that we must choose grains, lentils, eggs, and meat rather than processed meats and protein bars. The idea is to eat whole food whenever we can.
Are there things we can incorporate in our daily diets to stay healthy?
Fruits and vegetables, and at least two servings of each, is what I recommend to most people. These have vitamins, minerals, and fiber, which are so essential for proper functioning of our systems. People tend to avoid fat, especially those who want to lose weight. But oil and ghee need to be included in our diets too. You need fiber for a healthy gut and good digestion. Have a helping or two of salad in every meal if possible. For those who like and can digest dairy products, yogurt is a good option. It has good bacteria. If not, fermented products like kimchi can also provide the same benefits.
Is there a proper way to go on a diet?
I think all diets are pointless. It’s important to eat well and eat according to your body type. Any quick fixes are sure to fail. But, having said that, some people might need to go on a diet to gain or lose weight or for various other health reasons. For them, I would recommend consulting a dietician first to determine what their body needs and how to tailor their eating habits. It’s important to remember that diets impact different people differently. What works for your friend might not work for you. You must also remember that food is the fuel your body needs to function properly and not starve yourself in order to lose weight. Many people tend to do that and that’s doing yourself a great disservice.
How can we ensure our food is safe for consumption?
The good thing is our government has started taking food safety seriously. It’s conducting random quality checks and ensuring the food that is out in the market is fit for consumption. The monitoring isn’t enough but it’s in place so that is a hopeful sign. Other than that, there are some things everyone can do to ensure the food they eat is safe. First, when buying vegetables, people tend to look for flawless ones that don’t have any marks or holes in them. This is wrong. These have definitely been sprayed with high levels of insecticides. Next, soak vegetables and fruits in a salt bath for 30 minutes before cooking. This is enough to remove most of the pesticides present in them.
As a nutritionist, what would you say is the best thing one can do for good health?
People need to educate themselves about food and the right way to eat. I would say don’t give in to fads and don’t be swayed by what you hear. Don’t follow what you see on YouTube and other social media. I have seen many people fall ill because something they thought would be good for them didn’t suit their bodies. Instead, learn what works for you. You can work with a nutritionist to find out what your body needs and how to make sure you are getting it. I would recommend ensuring you are getting all the nutrients you need and not just counting calories.
What can be done to make Nepalis aware of the importance of good eating habits?
Based on my experience, Nepalis seem to be warming up to the idea that food plays a crucial role in their health and wellbeing. But nutrition still isn’t being considered a part of treatment by the medical fraternity. There are full time nutritionists in many private hospitals but government hospitals don’t see the need to hire one. And these are the places where patients come in by the droves and most of them are unaware about how food affects their health and recovery. The Nepal government needs to come up with a plan to incorporate diet counseling into the health system.
World Cancer Day 2025: United by Unique
On Feb 4, the world gathers under the new World Cancer Day theme, “United by Unique,” to emphasize the transformative power of personalized, patient-centered care in the global fight against cancer. This theme, which will guide efforts from 2025 to 2027, highlights the need to put individuals and their stories at the heart of cancer care. For Nepal, this presents an opportunity to reimagine its healthcare landscape, focusing on equity, tailored treatments and the human connections that strengthen resilience in the face of cancer.
A significant burden
Nepal’s cancer burden remains significant, with GLOBOCAN 2022 data revealing 22,008 new cases and 14,704 deaths annually. The most common cancers—lung, breast and cervical—continue to impact thousands, with lung cancer alone causing 15 percent of all cancer-related deaths. However, these numbers only tell part of the story. Behind each statistic lies a person—a father battling lung cancer, a mother fighting breast cancer, or a young girl grappling with cervical cancer. Their journeys are defined not only by their diagnoses but also by the unique social, economic and emotional challenges they face.
In rural Nepal, a cancer diagnosis often means traveling long distances for treatment, navigating financial hardship and confronting cultural stigmas. Recognizing these challenges, “United by Unique” underscores the need to build systems that see each patient as an individual with distinct needs.
A whole-person approach
Personalized care goes beyond tailored treatments; it focuses on addressing the whole person, considering their unique circumstances, challenges and needs. In Nepal, this requires understanding the specific risk factors that contribute to cancer, such as tobacco use, diet and environmental pollutants, and creating interventions that resonate with diverse communities.
Tobacco use remains the leading cause of lung cancer in Nepal. Smoking, a deeply ingrained habit for many, requires more than generic anti-smoking campaigns. Personalized tobacco cessation programs that consider cultural attitudes, social contexts and individual motivations can significantly reduce smoking rates. These programs should offer tailored guidance, support systems and resources to help individuals quit smoking while addressing the underlying factors that perpetuate tobacco use.
Access to cancer screening is another critical aspect of personalized care. In Nepal, women in remote areas often face barriers to breast and cervical cancer detection due to a lack of healthcare infrastructure and awareness. Expanding mobile clinics and implementing localized awareness campaigns can bridge this gap, ensuring that early detection services reach those most in need. These efforts can empower women to take proactive steps in managing their health and reduce the burden of advanced-stage cancer diagnoses.
Psychosocial support is equally essential in the fight against cancer. Beyond its physical toll, cancer significantly impacts mental well-being. Providing counseling services and support groups tailored to patients' life stages, family dynamics, and cultural backgrounds can greatly improve their quality of life. These initiatives not only offer emotional relief but also foster a sense of community and resilience among patients and their families, reinforcing the holistic approach central to personalized care.
Care and advocacy
The theme “United by Unique” invites us to listen to and amplify patient voices. Each story sheds light on barriers in the healthcare system, from delayed diagnoses to limited treatment options. These narratives can inspire advocacy efforts for better policies, increased funding and greater collaboration among healthcare providers.
In recent years, initiatives in Nepal have shown the power of a human-centered approach. Programs like community-based cancer awareness drives and partnerships with local organizations have improved outreach and fostered trust among marginalized groups. However, more needs to be done to integrate patient feedback into the design of healthcare services.
Personalized care
Achieving the vision of “United by Unique” in Nepal demands a comprehensive and multifaceted strategy to strengthen systems for personalized cancer care. A crucial first step is investing in infrastructure by establishing provincial cancer centers equipped with advanced diagnostic tools and treatment facilities. This will bring care closer to communities, reducing the need for patients to travel long distances and ensuring timely access to essential services. Equally important is promoting equity in care by addressing financial, geographic and social barriers that prevent many individuals from accessing treatment. Subsidized care, transportation support and inclusive policies can help bridge these gaps and ensure no one is left behind.
Leveraging technology is another vital component of this approach. Digital tools can be used to maintain detailed patient records, enabling healthcare providers to create personalized treatment plans and monitor follow-up care effectively. Technology also facilitates better communication and coordination among care teams. Additionally, fostering partnerships with international organizations, NGOs and local governments can enhance resource sharing, expertise and innovation, strengthening Nepal’s overall healthcare capacity. Finally, empowering patients and their families through educational programs is essential. Providing information about conditions, treatments and care processes equips families to offer informed support to their loved ones, creating a foundation for holistic and compassionate care. Together, these strategies can transform Nepal’s cancer care landscape and bring the vision of personalized care to life.
One patient at a time
This World Cancer Day, Nepal stands united with the global community to affirm that every patient’s journey matters. “United by Unique” challenges us to move beyond one-size-fits-all solutions and focus on the humanity at the core of healthcare. Together, by placing individuals at the center of cancer care, we can close gaps, foster hope and create a brighter future for all.
The author is a public health professional