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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

Tropilaelaps mite, which has become a big problem in beehives in Asian countries as well as India, has been seen for the first time in Nepal.

Foreign scientists, who arrived in Chitwan to participate in a three-day international conference organized by Agriculture and Forestry University here, found this mite in the course of monitoring beehives in the district.

A team comprising scientists of Korea and Taiwan had examined commercial beehives in eastern Chitwan.

According to Associate Professor at the University, Ram Hari Timilsina, such mite was found in course of examining beehives by a team comprising Honeybee and Pollination expert Dr Kedar Devkota, Chief of Honeybee Development Office, Chitwan, Sujan Amgai, Scientist of Andong University South Korea, and scientist of National Chung Hsing University, Taiwan.

The government should officially certify that it is mite after all evidence was submitted to the government.

The government has been saying that such mite was not found in mellifera reared commercially here so far. Devkota proved that the mite found in the course of monitoring by foreign scientists was Tropilaelaps. 

Devkota shared that the scientists have advised farmers and the Nepali experts as well to take precaution as the Varroa mite has also been found in that connection and it further breeds during June, July and August.

According to him, discussions were held during a conference on management of pest and disease of bees organized in the Netherlands three months back that Tropilaelaps mite is a big challenge in countries of Asia. The conference had also deliberated on ways of controlling this mite.

Nepal Beekeepers Association immediate past president Shiva Sharma, who was together with the scientists during the observation, said the beekeeper farmers should take precaution in view of the detection of the mite.

Dean of the Faculty of Agriculture Prof Dr Arjun Kumar Shrestha said that various other important achievements have also been made in course of the conference. 

Along with Nepal, scientists from America, Taiwan, Korea, Bangladesh, India and Norway are participating in the conference. More than 50 working papers are to be presented in the conference that is concluding today.

Dr Shrestha said that more than 700 people have benefited from the conference that saw discussions on various researches carried out by the University and researches on agriculture conducted at the international level.

Future research topics to be conducted by the University were identified and prioritized and extensive interaction held to that connection in the conference.

Besides, the foreign scientists have carried out onsite observation of various aspects related to agriculture and provided their feedback.

Prime Minister KP Sharma Oli inaugurated the human papillomavirus (HPV) vaccination campaign on Tuesday.

The Prime Minister visited the Baluwatar-based Shivapuri Higher Secondary School and handed vaccination materials to health workers from the Kathmandu Metropolis-3. The nationwide campaign will run till February 18.

It targets girls from grade six to 10 and the Department of Health Service also ensures access to the vaccine for out-of-schools girls aged 10-14. 

Under the vaccination drive, 1,688,900 girls will be administered the vaccine that protects against cervical cancer, it has been said.

According to the Ministry of Health and Population, cervical cancer is the second most common cancer in Nepal and on average, it causes four deaths each day. It is caused by persistent infection of human papillomavirus.

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.