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In Kashmir, Tibetan food nourishes refugee culture



SRINAGAR, India – On Srinagar’s Boulevard Road, visitors heading to the shores of the city’s scenic Dal Lake could easily miss Lhasa, but the pagoda-style roof and wooden facade mark the Tibetan heritage. Inside, Chinese paper lanterns cast a red sheen over framed portraits of the Tibetan city from which this popular restaurant takes its name.

The Tibetan exterior and decoration are no accident. When Abdul Rehman Zareif opened Lhasa in 1976, one of his motives was to help preserve the culture of Tibet, from which he had to flee after a failed uprising against Chinese rule in 1959.

“My father was very attached to the food in his original homeland, Tibet,” says Ahmad Zareif, one of Rehman Zareif’s sons, who now runs the restaurant with two other siblings. “Tibetan food reminded my father of his village, his family and his childhood. This restaurant helped him enjoy these happy memories. “

Rehman Zareif was one of thousands of Tibetan refugees who crossed the Chinese border to settle in the former Indian state of Jammu and Kashmir – now divided into two Union territories administered by the Indian government. The refugees included the Dalai Lama, the spiritual head of Tibet’s majority Buddhist population, and some members of the small Muslim population, including Rehman Zareif.

For these displaced Tibetans, food preferences are profound. “Is there a stronger nostalgia than an exile’s passion for home food,” sighs a Tibetan customer in Lhasa. “Every bite brings back memories of our homeland: the climate, the markets, coming home at dusk, cooking with family members in the background, being together at the table and the feeling of eating.”

Opened by a Tibetan refugee in 1976 in Srinagar, Lhasa was a popular eatery before COVID-19 restrictions forced its owner to pull down the shutters. (Photo by Minaam Shah)

While the Zareifs serve mostly Tibetan dishes, Lhasa’s elegant menu also offers Kashmiri cuisine, including rista, ghustaba and yakhni – mutton elements of Kashmiri wazwan, a traditional multi-course meal. Tibetan options include Cantonese chicken and kumloo wonton, fried noodles filled with chopped mushrooms. Guests can combine the dishes as they wish.

“Most of our regular customers are local Kashmiris. They are very fond of Tibetan food, ”said Ahmad Zareif. “Over the years we have been accepted as an integral part of Kashmiri society as if we were their own. In today’s world, where there is ethnic conflict everywhere, Kashmir is different. “

The limits of this social bond were put to the test in 2019 when the Indian government stripped Kashmir of its autonomy – as a result of increasing the possibility of non-residents lifting a ban on land purchases. For Kashmiris, this sparked an old, primordial fear of being outnumbered by a tidal wave of outsiders who wanted to settle in the region.

Inspired by traditional Tibetan architecture, Lhasa features a pagoda-style roof and Chinese paper lanterns. The open-air restaurant, with its flower garden and white marble fountain, is equally influenced by the local Kashmiri heritage. (Photo by Minaam Shah)

As word of statehood got out, Kashmiri militant groups attacked non-locals and many foreign workers were forced to leave the country. But Tibetans were an exception.

“Nobody was touched,” says Ahmad Zareif. “We have never seen harassment in over 50 years. And even after the events of 2019, there was no intimidation, not even a sporadic accident. ”

However, the chaos staged by New Delhi came with economic costs. In order to contain possible protests, the Indian authorities in Kashmir imposed a strict lockdown and blocked all channels of communication, including the Internet, for months. Then, as those restrictions were eased in February, COVID-19 struck, forcing a new wave of closings. It was a particularly tough phase for Zareif. The forced shutdown for nearly 600 days drove his restaurant business into free fall, he says. “I had to pay the staff out of pocket and also take care of the maintenance of the restaurant. It was a very hard time. “

The disaster struck again as things returned to normal when a second and far more deadly wave of COVID-19 struck India in April. Since then, Lhasa, like so much on Boulevard Road, the scrap and entertainment center of Srinagar, has been firmly closed, the metal bars and padlocks of many companies have rusted down to their furnishings, leaving only the cadaver of a tourism industry that has been ravaged by barriers.

In Lhasa, layers of dust have settled on random piles of furniture. With no sign of reopening, Boulevard Road looks like a ghost town. (Photo by Minaam Shah)

Approximately 90% of the Tibetan exiles in Kashmir live in Srinagar, mostly in a small area near the 18th century Hari Parbat Fort. This bustling place is surrounded by two arched entrances and includes a Tibetan school – where the Dalai Lama gave a speech in 2012 – a maze of Tibetan hamlets and a dozen grocery stores selling momos – Tibetan beef dumplings – that have grown in recent years.

The most popular momo store – especially with young people enjoying school holidays or resting after cricket games – is run by Zakir, 45, who spends a lot of time dodging or asking questions from customers about Chinese military aggression at the borders of the surrounding area ignore Ladakh – the other Indian union area created from Jammu and Kashmir in 2019.

In the Tibetan tradition, momos were only served on special occasions such as Losar, the Tibetan New Year, because wheat was even scarcer than meat. “Finding the ingredients wasn’t that easy, but when [they] finally got, the whole family took part in the cooking as if it were some kind of ritual, ”says Zakir.

Children of Tibetan Muslims living in exile in Kashmir await the arrival of the Tibetan spiritual leader Dalai Lama at their school in Srinagar in July 2012. © Reuters

In Kashmir, however, momos are widespread and readily available – partly because of the local wealth of wheat and partly because they help maintain cultural ties with the community’s home.

“Under the conditions of exile, cultivating the cultural cooking customs of the homeland is treated as a bond with the land of the ancestors and the passing on of recipes … is proof that the cultural memory is kept alive through daily practice,” says Ibrahim Wani, professor at the Institute of Kashmir Studies at the University of Kashmir in Srinagar.

Most Tibetan households in Kashmir have a small wooden dowel that is reserved for rolling out the thin rolls of dough for the moon-shaped momos. However, the increasing popularity of the dumplings among local Kashmiris illustrates a trend towards assimilation by the Tibetan community that worries some elderly Tibetans.

The many Momo restaurants in Srinagar are closed and deserted. (Photo by Minaam Shah)

Zakir says he and his family were “both excited and nervous” when they opened their restaurant in 2005. “The excitement was because we revitalized our culture and invited the locals to be a part of it. But we were just as concerned [to see whether] Kashmiris would accept this new cuisine. “

At first the business was struggling. “Back then, not many people knew about our cultural food,” he says. “And also because we were outsiders.” Then Zakir learned how it works: speaking the Kashmiri language. This made his Kashmiri customers feel right at home, and he now sells hundreds of plates of momos every day.

“Momos have become the national snack of the Kashmiris,” jokes Zakir, adding that his entrepreneurial success reflects both the longing of the Tibetan community for home and their gradual acceptance of Kashmiri culture. “You see,” he says, “whatever we do, the fact is that we cannot escape assimilation. It will happen slowly and steadily. “

Young Tibetans in particular seem to have given up hope of returning to Chinese-ruled Tibet, the country their parents or grandparents left, and are increasingly expressing this attitude in their Kashmiri dress and language.

“We will live in Kashmir forever, and that is a reality,” says Zakir. “Look at the next generation. They don’t even know about their exile. They may be Tibetan in color and blood, but [they are] Cashmere in habits, language and taste. “

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Recipes with Whole Wheat Pasta

Zoodle Ramen Bowls Recipe (Dairy-Free, Gluten-Free, Low-Carb)



Would you like to combine your lunch break with some healthy alternatives? Do you want to save grain – even just a little? Are you trying to eat more plants? Do you have a lot of zucchini to consume? If you answered yes to any or all of these questions, try this zoodle ramen bowl recipe. It’s full of vegetables and flavor, and easy to make! Not to mention, it’s naturally dairy-free, gluten-free, grain-free, nut-free, and low in carbohydrates to suit various nutritional needs.

Zoodle ramen is how we make superfood bowls at home

This recipe is just slightly different from the recipe for Vegetarian Ramen Zoodle Bowls in. modified The Atkins 100 edible solution. In the past, all Atkins food was milk-filled, but in recent years they have struggled to offer more dairy-free low-carb options like this one. It’s full of cheap, everyday veggies and just enough protein for balance.

But what if you don’t have a spiralizer? There is no rule that you have to do zoodles. You can simply slice or chop the zucchini to make a delicious Japanese-style soup. The spiraling just makes it “ramen”.

Zoodle Ramen Bowls Recipe - Healthy Zucchini Recipe Full of Plants!  Superfood, low-carb, Atkins soup that is dairy-free and gluten-free.  Plant-based, vegan, and allergy-friendly options

Special Nutrition Advice: Zoodle Ramen Bowls

According to ingredients, this recipe is dairy-free / dairy-free, gluten-free, grain-free, tree nut-free, optionally peanut-free, optionally soy-free, optional paleo, and vegetarian. Be sure to choose a broth that suits your nutritional needs.

For egg free Zoodle Ramen Bowls, replace the egg with your favorite protein. We like tofu (not soy free) or chicken with this dish. Use a vegetable protein for vegan.

Zoodle ramen bowls


Recipe type: main dish

Kitchen: Japanese

  • 4 large eggs
  • 2 cups of water, plus extra for boiling and ice water
  • 1 liter (4 cups) vegetable broth
  • 3 cups of broccoli florets
  • 4 cups of spiraled zucchini
  • 1 (5-ounce) sachet of baby spinach
  • 1 tablespoon + 2 teaspoons of white miso paste (use chickpea miso for soy-free)
  • kosher salt, to taste
  • 1 tablespoon of toasted sesame oil, plus additional to taste
  • 2 cups of mung bean sprouts for garnish
  • Chili and garlic sauce, for garnish
  • 1 cup of grated raw carrots for garnish
  • 4 tablespoons of crushed peanuts for garnish (omit peanut-free and paleo)
  1. Bring a saucepan of water to a gentle boil. Add the eggs and cook for 7 minutes. While the eggs are boiling, prepare a bowl of ice water. Transfer the boiled eggs to ice water.
  2. Drain the cooking water from the saucepan, then add the broth and 2 cups of water. Bring to a simmer over medium heat. Add broccoli and fry for 3 minutes. Add the zucchini and spinach and cook until the zucchini is crispy and tender, 2 to 3 minutes. Take the pot off the stove.
  3. Just take about ½ cup of the broth from the pot into a small bowl. Add the miso paste and whisk it together. Return the mixture to the soup, add the sesame oil and stir. Add salt to taste. Cover to keep warm.
  4. Remove the eggs from the ice bath. Peel off the shells and cut the eggs in half lengthways.
  5. Divide the soup between four serving bowls. Top each serving with an egg (two halves) and ½ cup of sprouts. Drizzle with chilli-garlic sauce and additional sesame oil as desired. Top each serving with ¼ cup of crushed carrot and 1 tablespoon of crushed peanuts.

Serving size: ¼ recipe Calories: 251 Fat: 13.5 g Carbohydrates: 22g Sugar: 8.6 г Sodium: 553mg Fiber: 6.6г Protein: 14.9 g


More healthy dairy-free, gluten-free bowl recipes

Thai peanut buddha shell

Thai Buddha Bowls recipe for dairy-free keto and paleo diets with vegan, peanut-free and nut-free options

Smoothie bowl with chocolate, chia, raspberry & acai

Smoothie bowl with chocolate, chia, raspberry and acai

Moroccan roasted vegetable power bowls

Moroccan Roasted Veggie Power Bowls Recipe - a sample of Nourishing Superfood Bowls by Lindsay Cotter (gluten-free, plant-based)

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Recipes with Whole Wheat Pasta

From Tahini-Oatmeal & Chocolate Chunk Cookies to Cranberry Tea Cakes: Our Top Eight Vegan Recipes of the Day!



Ready, set, recipes! Here are our just released freshly made recipes in one convenient place! These are the best vegan recipes of the day, and now a part of the thousands of recipes on ours Food Monster App! Our latest recipes include biscuits and tea cakes. So if you’re looking for something new and tasty, these recipes are for you!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our archive of popular trends!

1. Tahini oatmeal & chocolate chunk cookies

Vegan tahini oatmeal & chocolate chunk cookies

Source: Tahini Oatmeal & Chocolate Chunk Cookies

Ooey, gooey, chunky, chewy Tahini-Oatmeal & Chocolate Chunk Cookies by Katia Martin just roll off your tongue. These are the best gluten-free, vegan oatmeal and chocolate chips ever!

2. Cinnamon, oatmeal, and banana bread bars

Vegan cinnamon, oatmeal and banana bread bars

Source: Cinnamon, Oatmeal, and Banana Bread Bars

The perfect breakfast, snack or dessert for your wholesome, plant-based or vegan diet! These cinnamon-oatmeal-banana bread bars by Sarah Ottino are gluten-free, oil-free, soy-free and free of refined sugar. You can even skip the maple syrup or agave nectar when your bananas are ripe enough, especially if you opt for some flavored vegan protein powder.

3. Cranberry tea cake

Vegan cranberry tea cake

Source: Cranberry Tea Cake

These Aaron Calder cranberry tea cakes are incredibly tasty and good for you. Although they take a while from start to finish, you can get on with other things as they go up. Using spelled instead of white flowers increases the fiber and nutrients and cranberries give them a unique flavor instead of the traditional sultana version.

4th. Caramel mocha overnight oats with whipped coffee

Vegan caramel mocha overnight oats with whipped coffee

Source: Caramel Mocha Overnight Oats with Whipped Coffee

Make decadent caramel mocha overnight oats with Shanika Graham-White whipped coffee topped with whipped coffee for an over-the-top breakfast with tons of fiber, protein, and caffeine! The creamy, pudding-like oatmeal is swirled with sweet caramel and dipped in chocolatey mocha cold brew for a breakfast that really wakes you up.

5. Paleo blueberry zucchini muffins

Vegan paleo blueberry zucchini muffins

Source: Paleo Blueberry Zucchini Muffins

These Paleo Blueberry Zucchini Muffins from Kat Condon are grain-free, dairy-free, free of refined sugar and vegan! Full of blueberries and chopped up zucchini, these muffins are soft, fluffy, and perfectly sweet.

6. Chocolate millet cake

Vegan chocolate millet cake

Source: Chocolate Millet Cake

This Namita Tiwari Chocolate Millet Cake is great for so many reasons, mostly because it just tastes so good! It’s definitely a simple on-the-go dessert cake and it’s really tasty.

7. Three-layer vanilla velvet cake

Vegan three-layer vanilla velvet cake

Source: Three Layer Vanilla Velvet Cake

While this Triple Layer Vanilla Velvet Cake by Tori Cooper is definitely a great vacation treat, it’s also a perfect cake for all occasions, from birthdays to anniversaries.

8. Simple cinnamon pecan cookies

Vegan simple cinnamon pecan cookies

Source: Simple Cinnamon Pecan Cookies

These Easy Cinnamon Pecan Cookies from Hayley Canning are tough on the outside and soft on the inside. Who doesn’t love a buttery, gluten-free pecan biscuit.

Learn How To Make Plant-Based Meals At Home!

For those who want to eat more plant-based foods, we strongly recommend downloading the Food Monster app – with over 15,000 delicious recipes. It is the greatest herbal recipe source for reducing your ecological footprint, saving animals and getting healthy! And while you’re at it, we encourage you to find out about the ecological and health benefits of a plant-based diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to the One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please remember to support us with a donation!

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Recipes with Whole Wheat Pasta

Bringing People Together with Easy to make Russian Comfort Food



Russia has a long history of droughts and famine. Although there has been no famine since 1947, there have been many food shortages in the former Soviet Union. When the Soviet Union was on the verge of collapse, many common foods were rationed.

There were only rotten vegetables on the shelves, butcher counters offered pathetic remains of bones and fat instead of sausages, chops and roasts. Only last year, Russia stopped exporting its wheat because there were again fears of bottlenecks.

So it might seem like an odd choice when it comes to talking about cuisine, home cooking, and culinary arts. But the advent of the multicooker has made it easier than ever to try new recipes at home, and Russian food has a lot to recommend.

Why Russian Food?

Because it’s comforting, this question is the easiest answer. Russian weather can be harsh at times, and some areas are bitterly cold. If you’re from a country that enjoys a whole spectrum of seasons, you’ll understand that when winter comes, sometimes all you want is a proper comfort meal.

Russian cuisine can deliver dishes that are full of carbohydrates, fill the bellies, and generally satiate and protect from the cold. If you were from England you would probably describe Russian food as a meal that sticks to your ribs.

However, if the English think they eat a lot of potatoes, then comparing them to the Russians, think again. Mashed potatoes are perhaps the ultimate comfort food and are served all over Russia. Okay, maybe not in a pizzeria or McDonald’s. In fact, McD’s made a mashed potato burger, but chose to market it in China rather than Russia.

But the truth is, Russian food can be very satisfying, and while it may not be nutritionally friendly, it can be heartwarming and is often about family and friends. Much Russian food is homemade and shared with families. An interest in Russian culture and history could help bring people together in all walks of life, especially if enjoyed with some pelmeni.

Why are people now more interested in foreign kitchens?

Last year came the Covid pandemic, which is currently still ongoing. This resulted in bans, self-isolation and quarantines, not to mention far more serious consequences. The effects of Covid are still being felt in Europe and around the world. It could take years to return to a real sense of normalcy.

Due to the restrictions put in place, people were unable to visit restaurants and their travel plans were restricted. For many, that meant taking the problem into their own hands and finding a solution. The answer for some was to take up cooking as a hobby and try different recipes.

Cooking at home during the lockdown meant finding a new hobby, making better use of the time, and exploring knowledge of other cultures through the medium of food. The success of one or two kitchen appliances also contributed.

What is a multicooker and can they really help someone cook?

A multicooker is a device with different cooking modes and options. You can possibly sous vide, sauté, bake, and cook rice. You may also have slow cook options that are great for tough cuts of meat. Plus, they can cook quickly to speed up recipes that traditionally take a long time.

Basically, a modern multi-cooker like the Instant Pot or Ninja Foodi is similar to the older type of pressure cooker, but with many more functions. You have helped many amateur chefs try different recipes as the chef does most of the work and the food is ready very quickly.

Combined with Russian home cooking, they can be a great option as the meals can be prepared and prepared with very little effort.

So what is Russian food made of? Is it just a lot of cabbage and potatoes?

Why do Russians eat so many potatoes?

Okay, potatoes are popular, but some of them have practical reasons. When it comes to serving sustainable foods and ingredients, potatoes are among the best.

Every country has its own main carbohydrates when it comes to staple foods. This can be pasta (or noodles), rice, or potatoes. Of course, bread also plays a role, but for the purposes of this article we will consider the first three as they form the basis of many meals around the world.

Between potatoes, rice and pasta, the former is by far the most environmentally friendly option. In addition, in the harsh winters in parts of Russia there is often a lack of fresh vegetables and potatoes are always available.

The favorite dishes of Russians often include dishes with potatoes, but they are exchanged for wheat for the national dish.

What is the national dish of Russia?

Pelmeni is a type of dumpling that is usually stuffed with meat. It can be served in soup, deep-fried, buttered and is very popular. It is sometimes treated a little as a ready-made meal, but it can also make a hearty broth or soup with sour cream.

It would be possible to make pelmeni in the Instant Pot, and there are many recipes for similar dumplings on the internet. But maybe this particular part of Russian culture should be saved for traditional cooking methods.

Multicookers are often associated with healthy cooking, and it can be a shame to take away the pleasure of heavily buttered pelmeni or deep-fried dumplings by trying to turn them into a calorie-friendly option.

Other dishes that have been enjoyed over the centuries include borscht, blintzes, plov, kotleti, and of course, beef stroganoff. There is also solyanka soup, which is both sweet and sour and is considered the best hangover remedy available.

Borscht is very adaptable to the seasons, as it can be eaten cold in warm weather or hot in winter nights.

Easy to prepare Russian dishes

Provided you have access to a multicooker or instant pot, you may be able to prepare some authentic Russian dishes without too much trouble.

Beef Stroganoff has been around since 1800 when it first appeared, and was attributed to Count Stroganoff during this period. Whatever the truth, stroganoff is a meal from Russia that has spread to many other countries.

The problem with this dish is that many countries like the UK and US have adopted it, swapping quality ingredients for practical ones like canned mushroom soup. Fortunately, recipes from Corrie Cooks and other websites have now fixed this, and you can find much better versions.

Making the best beef stroganoff could mean a lot slower cooking, but a pressure cooker means you can get the same results in 20 minutes. To make the best stroganoff, use good ingredients. However, there are two schools of thought here.

Many cooks will advocate using beef tenderloin or rib eye steak for beef stroganoff, but others prefer a long slow cook with a cheaper but tastier piece of meat. When using the Instant Pot for quick results, opt for a good quality cut of beef.


Russian food may not be as popular as Thai, Chinese, or Italian. However, dishes from this country are prepared with love and bring people together.

Is there anything more satisfying than making a delicious stroganoff in just twenty minutes and serving it to a table full of family on a cold winter night?

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