Sampa - A Nutritious Food from Tibet that Will Keep for 5 Years

Sampa is a very nutritious food that’s made for cleansing the body of processed food... and it’s also a very good food to have around for emergency purposes... and it tastes great!

Sampa needs no refrigeration and will keep for 5 years or longer in an air tight container. 

Sampa contains ground grains, beans, nuts, bananas, and honey and it’s very easy to make.


Dry Lentils

Dry Garbanzo Beans

Dry Red Beans

Dry Corn

Dry Wheat Berries - You could substitute another bean or grain for this.

Dry Soy Beans - You could substitute another bean or grain for this.

Natural Peanuts or you can buy ready made roast peanuts at the store.

Green Bananas - or you can used dried banana slices instead.


Slice green bananas and roast them in the oven until dry.

Next individually toast all the rest of the ingredients until nice and golden brown in a clay pot in the oven... or you could use cookie sheets in the oven. You need to toast each ingredient separately because some take longer to brown than others.

Then grind up equal portions of all the ingredients into flour, using a hand grinder, blender, food processor, or grain mill. 

Next place the flour into a bowel and start adding honey. Make a dough that is not too dry or it will fall apart... and not too wet... because the balls might smashed in the container. 

Take the dough and create pin pong size balls with your hands...  then cover them and let them dry in a cool dry place. 

Check to make sure they are dry before sealing in large mouth jars... or you could use seal-a-meal bags or mylar bags.

Eating 3 of these little balls of goodness throughout the day will keep you going.

If you want something different in them... be creative... you decide.

In Tibet they pray while creating the balls, and there’s a ritual for the whole process. 

Remember prayer is great and it puts something special into the meal.

Making Sampa could be a nice community project with lots of people helping.

Sampa is important to have on hand just in case something happens - such as hurricanes, earthquakes, and who knows what else. 


Dr. Paul Haider - Master Herbalist and Spiritual Teacher for over 20 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, Shambala Spiritual Transformation Institute, Meditation for the Soul, and Relax Into Success, Punjab teas, and at - feel free to contact him any time. Also check out Dr. Haider’s radio show at August show to be about “Spirituality and Food”

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