Sampa or Tsampa energy food - The Buddhist recipe for times of crisis

  • 2013

It is a highly energetic food with a high nutritional value, since the intelligent fusion of its ingredients complemented with each other allows it to be a complete and perfect food for survival situations or in times of crisis .

A bit of information


It has antioxidant properties and is a source of important vitamins and minerals.

Green Banana:

The banana favors the regeneration of red blood cells and the development of the bone system. Its high levels of soluble fiber and potassium play a very important role in the control of blood pressure.

Legumes and cereals: (Beans, Chickpeas, Lentils and Soybeans plus Wheat and Corn.)

Legumes and cereals are foods rich in fiber, carbohydrates and proteins, the main unit of proteins are amino acids, there are essential amino acids and non-essential amino acids, non-essential amino acids are what humans can synthesize on their own, in Change the essential amino acids are those that we must obtain in the diet since they are fundamental pieces for the growth, regeneration and the good functioning of the living cells.

Sampa has the perfect combination of legumes and cereals, legumes are often lacking the amino acid Methionine and cereals are often lacking the amino acid Lysine, so these two foods complement each other very well and when ingested we can obtain all the necessary essential amino acids.

Soy in turn contains all the essential amino acids.


Honey has endless medicinal properties used in many cultures since ancient times. It has a wide range of nutrients as it is composed of easily absorbed mineral salts (calcium, phosphorus, iron and magnesium) and vitamins A, C and E that are not easily lost as in fruits and vegetables. In the case of sampa, honey apart from providing all its medicinal and nutritional properties, also helps the good preservation of this food.

Preparing the sampa is an event of love and dedication, preferably it will be prepared in a group, in silence, each one connected with his Divine Presence I Am and working in common-union with human beings, nature, Earth and the gifts that we it provides, heaven and elementals, all united in a cycle, united with Life.

This is why sampa is not only a complete food for our physical body but also for our soul, since it is a gift for Humanity. For this reason it is important to note that it should not be marketed, whether charging for participating in its preparation or charging for the food made.


Clay pot to toast.

Manual grinder to grind the grains (do not use electric grinder).

Wooden spoon.

Kitchen scale.

Smooth kneading surface.

Trays to dry the sampa balls.

Wide mouth glass jars for storage.


Red beans



Soy Bean

Dry wheat

Dried corn

Green banana

Natural peanut

Honey bee

* You can add quinoa to replace some of the cereals (corn or wheat).

Ingredient Preparation

Except honey, all ingredients will be used toasted and ground. All grains and peanuts are roasted separately in clay pots, since they have different times. And then they are also ground separately, in different textures (fine flour, lumpy, etc.).

To produce green banana flour, the banana is cut into thin slices and ideally dried in the sun (it can be done in the oven). To obtain 1 kilo of green banana flour, approx. 5 kilos of banana.

With respect to peanuts, preferably get it with the thick shell (natural), peel it manually and then toast to remove the thin shell. Grind it not so thin so it doesn't turn butter.

Mix all these ground evenly in a plastic container (not metal), this set will be the dry mix of the sampa.

All ingredients except honey are mixed in a ratio of 1 is to 1, instead honey is 1 is to 3, that is, if I have a kilo of dry mix I need three kilos of honey.

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On a smooth surface we pour the dry mixture and gradually integrate the honey, seeing that the mixture is uniform, until it has a consistency as a soft cookie dough (not very hard, flexible, without being too sticky)

Then we make the balls with the hands of the size of a ping pong ball, put them on a tray and let them dry in the shade in a place free of insects.

Once dry we store the balls in airtight jars of glass or plastic.

* A well prepared Sampa, which has had a good drying away from mosquitoes and insects and has been well stored, becomes perfectly preserved for a period of not less than four years.

A single ball of sampa is able to provide the nutrients of a meal, that is, for a day in a case of survival we will eat a ball every 4 hours. Good hydration is important, since sampa is a dry food.


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