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 www.paulhaider.comfeel free to contact him any time. Also check out Dr. Haider’s radio show at August show to be about “Spirituality and Food

About Dr. Paul Haider

Dr. Paul Haider has been a Master Herbalist for over 25 years. Dr. Haider helps those looking for healing and realization. Dr. Haider has over 4,000 articles about natural health and spirituality, a radio show, and writes for many magazines including OM Times Magazine. Dr. Paul Haider - Contact him on his Website contact form at - and also on FB under Dr. Paul Haider
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6 Responses to Sampa – A Nutritious Food from Tibet that Will Keep for 5 Years

  1. Gerard Lima says:

    I really would like to know the temperature of the oven to roast the beans.
    And is the roasting removing the toxins of the beans and grains?

    • paulhaider says:


      The temperature is about 450 degrees – check the items often to makes sure they don’t burn.

      – and there are no toxins in the beans and grains if you used Non-GMO and Organic beans and grains.

      Your Humble Servant

      Dr. Paul Haider – Master Herbalist

  2. Gerard Lima says:

    Thanks very much for the answer. I have all the ingredients but I was a bit afraid about the beans and soya because normally if they are not cooked well or soaked in water they can be poison. Do you live them in water or you toast them raw?
    I gonna use adzuki beans, I guess that’s ok no?
    I’m really excited to try this kind of tsampa.
    Gerard Lima

    • paulhaider says:

      There are no toxins in these beans and the other things if cooked and putting them in the oven until brown is cooked.

      In Tibet they have been using this formula for a 1000 years… it’s worked for them.

      Most of all pray over them and chant – that is important too!

      NO FEAR – that spoils everything.

      Your Humble Servant

      Dr. Haider – Master Herbalist

  3. Tapash Kangsabanik says:

    sir,I really would like to get sampa.Ihave no much more idea about sampa,I want to go a mountaineering expedition and spend 15 days in high mountain. as food stuff i only want to use it logical solution.

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