78
SIT Graduate Institute/SIT Study Abroad SIT Digital Collections Independent Study Project (ISP) Collection SIT Study Abroad Fall 2011 We Are What We Eat: A Sherpa Cookbook Renee Horen SIT Study Abroad, [email protected] Follow this and additional works at: hp://digitalcollections.sit.edu/isp_collection Part of the Civic and Community Engagement Commons , and the Family, Life Course, and Society Commons is Unpublished Paper is brought to you for free and open access by the SIT Study Abroad at SIT Digital Collections. It has been accepted for inclusion in Independent Study Project (ISP) Collection by an authorized administrator of SIT Digital Collections. For more information, please contact [email protected]. Recommended Citation Horen, Renee, "We Are What We Eat: A Sherpa Cookbook" (2011). Independent Study Project (ISP) Collection. Paper 1233. hp://digitalcollections.sit.edu/isp_collection/1233

We are what we eat: A Sherpa Cookbook

Embed Size (px)

Citation preview

Page 1: We are what we eat: A Sherpa Cookbook

SIT Graduate Institute/SIT Study AbroadSIT Digital Collections

Independent Study Project (ISP) Collection SIT Study Abroad

Fall 2011

We Are What We Eat: A Sherpa CookbookRenee HorenSIT Study Abroad, [email protected]

Follow this and additional works at: http://digitalcollections.sit.edu/isp_collection

Part of the Civic and Community Engagement Commons, and the Family, Life Course, andSociety Commons

This Unpublished Paper is brought to you for free and open access by the SIT Study Abroad at SIT Digital Collections. It has been accepted forinclusion in Independent Study Project (ISP) Collection by an authorized administrator of SIT Digital Collections. For more information, pleasecontact [email protected].

Recommended CitationHoren, Renee, "We Are What We Eat: A Sherpa Cookbook" (2011). Independent Study Project (ISP) Collection. Paper 1233.http://digitalcollections.sit.edu/isp_collection/1233

Page 2: We are what we eat: A Sherpa Cookbook

!"#$%"#!&'(#!"#)'(*#$#+&"%,'#-../0../#

#####

#######!!!!

"#$##!%&'#$!()*+#,-)!.-'#)/&'0!1$-*$23!42*5#66#!

7#$-&'!8*)96/:!(+;-2&'0!.#)6##'3!%95#'/!<$-;#'2-/:!&=!"-)>,&$+!

(,#'-)*$!7/9+-#2!(2-*3!?#@*63!7&69A>9,593!B9$5#2-!*$+!7*66#'-#!

795,-//#+!-$!@*'/-*6!=96= - 6 6,#$/!&=!/>#!'#C9-'#,#$/2!=&'!?#@*60 !D-5#/*$!*$+!%-,*6*:*$!E#&@6#23!74D!7/9+:!(5'&*+3!8*66 !FGHH!

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

#

Page 3: We are what we eat: A Sherpa Cookbook

!

!"#$%"&'($#)&*($+"&#

J"'(#J.KJ.L3#M#13'?,'#HH#1&4/,'#HF#+&'/,'#HN#I.4A&#HO#P4%#HQ#

1"#J.K?.#HR#S285&4/#FT#P'/32%#FO#

I'8#U&'(#TT#+6'7#TM#

V&'8A&2#NF#W.?2#X'%2#NN#120"('7#1"'#NR#-&''7A#OG#

##

,-./"&01&2034"345&#

$:/7.>8"5A"?"7(3#T#$#7.("#.7#8'7A4'A"#N#

<7(%.54:(2.7#E#1&"#Y%2A27#.9#(&"#+&"%,'3#R#!&"%"#1&"#+&"%,'3#Z2="#HT#W.>#+&"%,'3#)'%7#'#Z2=27A#TQ#

$A"#NN#!&'(#+&"%,'3#['84"#NQ#

\..5#'75#+&"%,'#S"82A2.43#U"82"93#OH##

Page 4: We are what we eat: A Sherpa Cookbook

#

"#$%&'()*+),)%-.!#

J'76#,".,8"#>"%"#9475'?"7('8#27#(&"#:%"'(2.7#.9#(&23#,%.]":(;#<#>.485#92%3(#'75#9.%"?.3(#82/"#(.#(&'7/#?6#$:'5"?2:#I2%":(.%B#<3'0"88"#Y72'73B#9.%#&"%# "7:.4%'A"?"7(# '75# 34,,.%(# 27# (&"# 272(2'8# 3('A"3# .9# (&23# ,%.]":(#>&"7# 2(#>'3# ]43(# '# ='A4"# :.7:",(# 27#?6#?275;# W"%# "7(&432'3?# '0.4(# (&"#,.("7(2'8#9.%#?6#<+V#94"8"5#?6#,'332.7#'75#A'="#?"#(&"#:.7925"7:"#'75#:%"'(2="#82:"73"#(.#:%"'("#(&"#,%.]":(#(&'(#<#'?#,%"3"7(27A#(.5'6;##

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

D"@(#<#>.485#82/"#(.#(&'7/#J%;#$7A#D62?'#9.%#('/27A#(&"#(2?"#(.#("':&#?"#'0.4(#+&"%,'#9..5#'75#:48(4%"#'75#9.%#:.473"827A#?"#,%2.%#(.#?6#].4%7"6#(.#+.84/&4?04;#

<#>.485#'83.#82/"#(.#(&'7/#&23#3.7B#J%;#V'3'7A#S27^2B#9.%#&23#(%"?"75.43#'3323('7:"#27#&"8,27A#?"#(.#.0('27#(&"#+&"%,'#3,"8827A3#>&2:&#'%"#9"'(4%"5#27#(&23#,%.]":(;#<7#'552(2.7B#<#?43(#(&'7/#&2?#9.%#,%.=2527A#?"#>2(&#?6#.>7#_42"(#:.%7"%#(.#>%2("#27#>&"7#<#>'3#?.3(#27#7""5#.9#'#328"7(#3,':"#(.#>.%/;#

$75#927'886#<#>.485#82/"#(.#(&'7/#J%;#I"752#+&"%,'B#>2(&.4(#>&.?#?6#(%'="8#(.#+.84/&4?04#>.485#7"="%#&'="#0""7#,.33208";#

Page 5: We are what we eat: A Sherpa Cookbook

#

"!/&-)!&%!01%+21+)!#

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

I4%27A#(&"#27("%=2">#,%.:"33#9.%#(&23#,%.]":(#<#27("%':("5#>2(&#?'76#7'(2="#+&"%,'#3,"'/"%3#04(#7.7"#.9#(&"?#/7">#&.>#(.#%"'5#.%#>%2("#27#120"('7#3:%2,(;#1&"%"9.%"B#27#(&"#,'A"3#(.#:.?"B#'88#+&"%,'#>.%53#>288#0"#>%2(("7#27#'7#)7A823&#(%'7382("%'(2.7#%"98":(27A#(&"#,%.,"%#,%.747:2'(2.7#9.88.>"5#06#'#(%'73:%2,(2.7#27#,'%"7(&"323#%",%"3"7(27A#(&"2%#,%.,"%#3,"8827A#27#I"='7'A'%2#3:%2,(;##<7#'552(2.7#'#A8.33'%6#.9#("%?3#23#,%.=25"5#27#$,,"752@#$;##

Page 6: We are what we eat: A Sherpa Cookbook

#

#

#

!!

!!!

"#$%!&''()!(*&+,*!$)-!.)!.!/*'/0*1!.!2$03$%*1!.,(!'&3*,3+4*)!.!,.3+',5!5!5!!67'!8*!.%*!+)!7'8!8*!*.39!

!-Richard Ragan, The Life of Food in Nepal”!

Page 7: We are what we eat: A Sherpa Cookbook

#

!" #$%&'()*%+'$,

-./&01'(0,/2%3"#1&23#23#'#0'32:#9':(#.9#829"`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

Page 8: We are what we eat: A Sherpa Cookbook

]43(#(&"#?.47('273#(&'(#<#'?#:.?,8"(27A#(&23#,%.]":(;##1&"#3(%4:(4%"#.9#(&"#,%.]":(#%"98":(3#(&23#7.(2.7#27#(&'(#"':&#:&',("%#23#.%A'72^"5#'%.475#>&'(#(&"#9..5#:'7#("88#6.4#'0.4(#(&"#,".,8";##<(#23#?6#&.,"#(&'(#2(#?'6#0"#'#5"82:2.43#8"'%727A#"@,"%2"7:"#9.%#'88#27=.8="5;##

<7#A"7"%'8B#+&"%,'#9..5#23#'#:.?027'(2.7#.9#'#9">#0'32:#27A%"52"7(3#>&2:&#:'7#0"#%"'5286#A%.>7#27#+.84/&4?04#'75#'#8'%A"#,.%(2.7#.9#2(3#('3(27"33#23#:%"'("5#06#(&"#9%"3&7"33#.9#(&"#27A%"52"7(3;##<7#'552(2.7B#(&"%"#'%"#'#9">#?'27#3(',8"#523&"3#>&2:&#'%"#%":.A72^"5#'3#a+&"%,'b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

Page 9: We are what we eat: A Sherpa Cookbook

4" 56/,7&+8+$,'9,%6/,:6/&;23,D-5#/*$!I&JI&K20!

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a)'3("%7"%bB# '# 7'?"# >&2:&# (&"6# ':_42%"5# >&"7# (&"6#'%%2="5# 27# +.84/&4?04# 9%.?# 120"(;# J.3(# +&"%,'3#%":.A72^"# "2A&(""7# 5299"%"7(# :8'7# 7'?"3B# '8(&.4A&# '#5"('28"5# 3(456# 27# (&"# HMQGL3# %"="'8"5# (&'(# (&"%"# '%"#':(4'886#(>"7(6#.7"B#a-&2'>'B#-&43&"%>'B#c'%5^'B#c.8"B#c.,'%?'B# C.7A5.?0'B# P&'?0'5^"B# Z'/32754B# Z'?'B#Z&4/,'B# J"75"B# J47?27AB# D'>'B# V'85.%]"B# V'7/'%?'B#V27'3'B# +'8'/'B# +&'7A4,B# +&"%>'B# +&2%"B# '75# 1&'/(4b;N#1&"#5"3:%","7:6#27#74?0"%#23#0":'43"#3.?"#:8'73#'%"#3.#:8.3"86# %"8'("5# (&'(# (&"6# '%"# ':(4'886#>25"86# %":.A72^"5#'3# 0"27A# (&"# 3'?";# !&"7# (&"# +&"%,'3# ?2A%'("5B#7'(4%'886# (&"6# 0%.4A&(# ?'76# 120"('7# 9..53# >2(&# (&"?#34:&# '3# ?.K?.3# d3("'?"5# .%# 9%2"5# 54?,827A3eB# (3'?,'#d%.'3("5# 0'%8"6eB# '75# (&"754/# d7..58"# 3.4,e;# 1&"3"#523&"3# &'="# 0":.?"# 94886# 27("A%'("5# 27(.# (&"# +&"%,'#:42327"# '75# +&"%,'3# ,8':"# 82((8"# (.# 7.# 2?,.%('7:"# .7#523(27A423&27A# 0"(>""7# >&2:&# 9..53# '%"# .%2A27'886#120"('7#'75#>&2:&#9..53#'%"#+&"%,';##

Page 10: We are what we eat: A Sherpa Cookbook

!

!"#$%!&'!&()%dI;#?' #?' e#

3%+4)*5)%-.!\8.4%B#!'%?#!'("%B#$#&"',27A#('08"3,..7##.9#:%43&"5#A27A"%B#A'%8 #2:B#'75#3'8(B#\27"86#-&.,,"5#Y72.7B#c%.475#J"'(B#-../27A#.28;#!6&!7&&$!

HL c%'54'886#'55#>'("%#(.#98.4%#(.#?'/"#'#5.4A&;#1&"#5.4A&#3&.485#0"#92%?#04(#7.(#3(2:/6;#P7"'5#>"88#9.%#3"="%'8#?274("3#'9("%#(&"#5.4A&#&'3#9.%?"5;#1&23#?'6#0"#8'0.%2.43#04(#29#(&"#5.4A&#23#7.(#/7"'5"5#>"88#"7.4A&#(&"#?.K?.3#>288#0%"'/#','%(;###

FL <7#'#8'%A"#0.>8B#:.?027"#(&"#:%43&"5#A27A"%#'75#A'%82:B#>2(&#:&.,,"5#.72.7#'75#A%.475#?"'(;#

ML +,%27/8"#>2(&#3'8(B#(4%?"%2:#,.>5"%B#'75#A%.475#:4?27#3""5B#6.4#3&.485#43"#"7.4A&#(.#,%.=25"#'#82A&(#:.'(27A#(.#(&"#"7(2%"#(.,#.9#(&"#?2@(4%";##

NL W"'(#:../27A#.28#'75#,.4%#27(.#(&"#0.>8;#<(#3&.485#0"#"7.4A&#(.#?'/"#'88#.9#(&"#27A%"52"7(3#382A&(86#>"(#04(#7.(#3'(4%'("5;#

OL J2@#>2(&#&'75;#1&"#.28#3&.485#':(#'3#'#A84"#(.#3(2:/#'88#.9#(&"#27A%"52"7(3#(.A"(&"%;##

PL S2,#.99#3?'88#3"A?"7(3#.9#(&"#5.4A&#'75#%.88#98'(#27(.#%.475#,'8?#32^"5#,2":"3;##

QL J.K?.3#:'7#0"#9.85"5#27(.#?'76#5299"%"7(#3&',"3#04(#(&"#?.3(#:.??.7#'%"#:%"3:"7(#?..7#'75#%.475;#+""#7"@(#,'A"#9.%#273(%4:(2.73#.7#&.>#(.#9.85;E#

#

Page 11: We are what we eat: A Sherpa Cookbook

!

!6&!8&(*!-9)!:&;:&<.!

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

0; 1.#?'/"#%.475#?.K?.3*#W.85#(&"#5.4A&#98'(#27#(&"#,'8?#.9#6.4%#8"9(#&'75;#V8':"#'#3?'88#5.88.,#.9#928827A#27(.#(&"#:"7("%#.9#(&"#5.4A&;#V27:&#'7#"5A"#(.A"(&"%#'(#'76#,.27(B#4327A#6.4%#(&4?0#'75#9.%"927A"%;#S"':&#9.%#?.%"#5.4A&#>2(&#6.4%#9.%"927A"%#'75#:.7(274"#(.#,27:&#>.%/27A#6.4%#>'6#'%.475#27#'#:2%:8"#47(28#(&"#?.?#23#3"'8"5#'75#6.4#&'="#9.%?"5#'#0'88;##

#

:&;,&!=12#)!V%",'%27A#'#5"82:2.43#?.K?.#3'4:"#23#'7#"33"7(2'8#,'%(#.9#?'/27A#?.K?.3;#$75#(&"%"#'%"#3"="%'8#.,(2.73#5","7527A#.7#,"%3.7'8#,%"9"%"7:";#

H; W"'(#.28#27#'#,'7;#F; Y="%#8.>#&"'(B#:.?027"#(>.#&'759483#.9#:%43&"5B#9%"3&#.%#5%6#:&282"3B#'75#'#8'%A"#&'75948#.9#:&.,,"5#A'%82:;#T; $55#(>.#&"',27A#('08"3,..73#.9#98.4%#'75#F#('08"3,..73#.9#3'8(;#J2@#>"88#N; +,%27/8"#>2(&#'#A..5#&"8,27A#.9#(4%?"%2:#,.>5"%#O; $55#&.(#>'("%B#2(#3&.485#0"#"7.4A&#(.#:.="%#(&"#27A%"52"7(3;#E; $55#(>.#8'%A"#&'759483#.9#0.28"5B#,""8"5#(.?'(."3#de;#Q; -.7(274"#(.#:../#.="%#8.>#&"'(#'75#08"75#47(28#6.4#&'="#':&2"="5#'#3?..(&#82_425#:.7323("7:6;#

<9#'#08"75"%#23#'='28'08"B#'(#3(",#32@#(&"#3'4:"#'75#(.?'(."3#?'6#0"#:.?027"5#'75#08"75"5#27#'7#"8":(%2:#08"75"%#(.#3'="#(2?";####

>5%#95%+!1!#4).)%-!,&&%;.91?)*!,&;,&!#(&.)*@!

Page 12: We are what we eat: A Sherpa Cookbook

#

532<;2,R:'?, eB#%.'3("5#0'%8"6#98.4%B#23#'7.(&"%#120"('7#523&#(&%.4A&#>&2:&#+&"%,'3#"@,%"33#(&"2%#'7:"3(%6;#W23(.%2:'886B#(3'?,'#&'3#0""7#'#?'27#3(',8"#27#(&"#120"('7#52"(#0":'43"#2(#23#928827AB#&2A&86#342('08"#9.%#:.85#:82?'("3B#'75#"'36#(.#,%",'%";#<7#%":"7(#6"'%3B#"3,":2'886#27#(&"#9':"#.9#:.7982:(#>2(&#-&27'B#(3'?,'#&'3#0""7#43"5#'3#'#4729627A#_4'82(6#.9#(&"#120"('7#,".,8";#V.82(2:'886#?.(2='("5#?"33'A"3#&'="#0""7#2334"5#4%A27A#(&"#a(3'?,'#"'("%3b#(.#0'75#(.A"(&"%#'75#('/"#':(2.7;O###

$552(2.7'886B#(&"#$?"%2:'7#\..5#'75#I%4A#$5?2723(%'(2.7#d\I$e#'75#1&"#D">#X.%/#12?"3#&'="#:.?"#.4(#27#9'=.%#.9#(3'?,'L3#&"'8(&#0"7"92(3;#<7#FGGE#1&"#\..5#'75#I%4A#$5?2723(%'(2.7#'77.47:"5#(&'(#a+:2"7(292:#"=25"7:"#2752:'("3#(&'(#27:84527A#0'%8"6#27#'#&"'8(&6#52"(#:'7#&"8,#%"54:"#(&"#%23/#.9#:.%.7'%6#&"'%(#523"'3"#06#8.>"%27A#0'5#:&.8"3("%.8#d8.>#5"732(6#82,.K,%.("273e#'75#(.('8#:&.8"3("%.8#8"="83;b#$75#1&"#D">#X.%/#12?"3#'83.#:.7:845"5#(&'(#0'%8"6K27:8432="b#52"(#23#f%"54:(2.7#.9#%23/#9.%#:'7:"%#.9#(&"#3(.?':&#'75#27("3(27"L`#f%"54:(2.7#.9#%23/#.9#:'%52.='3:48'%#523"'3"3L`#f%"54:(2.7#.9#%23/#.9#16,"#F#52'0"("3#L`#f3(2?48'(2.7#.9#(&"#2??47"#363("?L`#'75#f:.7(%204(2.7#(.#%"54:(2.7#.9#(&"#%23/#.9#.0"32(6L;Q#

!&"7#(&"#+&"%,'3#?2A%'("5#9%.?#120"(B#(&"6#0%.4A&(#(&23#7.4%23&27A#3(',8"#>2(&#(&"?;#$75#0":'43"#2(#A%.>3#27#(&"#&2A&#'8(2(45"#92"853#.9#+.84/&4?04#"_4'886#'3#>"88#'3#.7#(&"#120"('7#V8'("'4B#2(#23#3(288#"'("7#'8?.3(#"="%6#5'6;##

V%",'%27A#(3'?,'#23#_42:/#'75#"'36#'75#:'7#0"#5.7"#27#'#74?0"%#.9#5299"%"7(#>'63B#(&"#?.3(#:.??.7#.9#>&2:&#'%"*#

D2*$SJS*,B#?"'727A#(.#"'(#(&"#,.>5"%#5%6;##!&"7#5.27A#(&23#6.4#:'7#('/"#'#&'75948#3(%'2A&(#9%.?#(&"#0.>8#'75#,4(#2(#27#6.4%#?.4(&B#04(#0"#:'%"948#7.(#(.#27&'8"#"="7#382A&(86#.%#"83"#(&"#927"#,.>5"%#>288#0":.?"#8.5A"5#27#6.4%#(&%.'(#'75#:'43"#6.4#(.#:&./";##

T>*,J+9'B#(6,2:'886#"'("7#9.%#0%"'/9'3(#23#(3'?,'#,.%%25A";##+,%27/8"#3.?"#34A'%B#'#,27:&#.9#3'8(#'75#'#3?'88#84?,#.9#04(("%#.7#(.,#.9#(&"#5%6#(3'?,';#1&"7#'55#"2(&"%#&.(#>'("%B#08':/#("'B#120"('7#("'B#.%#&.(#?28/B#5","7527A#.7#6.4%#('3("#,%"9"%"7:"3;#c"7(86#9.85#(&"#(3'?,'#27(.#(&"#82_425;#$55#?.%"#82_425#29#7":"33'%6#(.#':&2"="#,.%%25A"#:.7323("7:6;##

E**SB#'#3.9(B#?'88"'08"#5.4A&#(&'(#:'7#0"#"'("7#27#3?'88#84?,3;#X.4#:'7#

Page 13: We are what we eat: A Sherpa Cookbook

?'/"#,''A#06#'5527A#(&"#3'?"#27A%"52"7(3#(&'(#6.4#,4(#27#(3'?,'#,.%%25A"#"@:",(#'55#8"33#&.(#82_425#3.#(&'(#(&"#(3'?,'#0":.?"3#'#3.9(#:8'6#%'(&"%#(&'7#'#3.4,6#,.%%25A";R###

1&"3"#'%"#(&"#?.3(#(%'52(2.7'8#?"(&.53#.9#"'(27A#(3'?,'B#04(#27#'#?.5"%7#/2(:&"7#'76(&27A#9%.?#,"'74(#04(("%#(.#&.7"6#.%#:277'?.7#:'7#0"#'55"5#(.#342(#6.4%#,%"9"%"7:"3;#

56)=;2,#

#

#

#

#

(!2-,@6#!2&9@!&=!$&&+6#23!;#S#/*56#23!*$+!@&22-56:!,#*/3!D>9A@*!-2!#*/#$!='#C9#$/6:!5:!7>#'@*2!#-/>#'!*2!*!2$*)A!&'!*2!+-$$#'L!!3%+4)*5)%-.!!&"'(#)AA#!'("%#-'%%.((3#+,27':&#-.%2'75"%#Y72.7#c27A"%#c'%82:#-&282#-4?27#3""5#14%?"%2:#V.>5"%#+'8(#6&!7&&$A!

• J'/"#'#5.4A&#.9#>&"'(B#"AAB#'75#>'("%#• S.88#98'(#'75#:4(#27(.#8.7A#3(%2,3#• U.28#(&"#7..58"3#47(28#(&"6#'%"#]43(#382A&(86#475"%:../"5;#• <7#'#,'7B#&"'(#.28#'75#9%6#.72.7#47(28#82A&(86#0%.>7#• $55#A27A"%B#A'%82:B#:&282B#:4?27#3""5B#(4%?"%2:#,.>5"%B#'75#3'8(;#+(2%#>"88#'75#9%6#9.%#3"="%'8#?274("3;#• $55#:'%%.(3;#• $55#7..58"3B#'88.>#(.#:../#9.%#'#9">#?274("3#• $55#3,27':&#'75#:&.,,"5#:.%2'75"%;#$88.>#(.#:../#9.%#.7"#(.#(>.#?274("3;##

dI;#(&4/, #/&4 e#

Page 14: We are what we eat: A Sherpa Cookbook

#

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g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

"!9)14-B!#&4%!1%*!C)1%!.-)'!-&!'14*!&DD!-9)!#&(*!&D!-9)!E5,1(1B1%!:&2%-15%.&

Page 15: We are what we eat: A Sherpa Cookbook

!3%+4)*5)%-.!

I%2"5#.%#9%"3&#?"'(#29#2(3#'='28'08";#V.('(."3#-'%%.(3#+,27':&#c'%82:#Y72.73#P'%"8'#

$#:.4,8"#:&282"3#14%?"%2:#V.>5"%#

+'8(#\8.4%#

#

#!

!

!

!

!

!

!

6&!7&&$A!

H; -.?027"#98.4%#'75#>'("%#(.#?'/"#'#(&2:/#5.4A&#'75#?'/"#7..58"3;#+""#9.88.>27A#,'A"#9.%#52%":(2.73;#

F; W"'(#.28#27#(&"#0.((.?#.9#'#,.(#.%#>./;#T; \%6#'#3?'88#&'75948#.9#:&.,,"5#.72.7;#$88.>#(.#9%6#9.%#'#?274("#'75#(&"7#'55#'#&"',27A#('08"3,..7#.9#:%43&"5#A'%82:B#:&282"3#'75#A27A"%;#N; $55#'#5'3&#.9#(4%?"%2:#,.>5"%#'75#'#('08"3,..7#.9#3'8(;#O; $55#?"'(B#:&.,,"5#27(.#3?'88#,2":"3;##E; $55#:&.,,"5#,.('(."3#'75#:'%%.(3B#3(2%%27A#9%"_4"7(86;##Q; $55#P'%"8'##R; Y7:"#(&"#27A%"52"7(3#&'="#0":.?"#382A&(86#:../"5B#'55#(&"#5"32%"5#'?.47(#.9#&.(#>'("%#(.#?'/"#'#3.4,;#<(#3&.485#0"#"7.4A&#(.#'(#8"'3(#

:.="%#"="%6(&27A#27#(&"#,.(;##M; U%27A#(&"#>'("%#(.#'#0.28;#$55#7..58"3;#U"#34%"#(.#8"(#(&"#>'("%#0.28#92%3(B#.(&"%>23"#(&"#7..58"3#>288#'88#3(2:/#(.A"(&"%;#HG; $55#:&.,,"5#3,27':&;##

"#$%&$!dI;#36 /, e#

(!2@-):!2/#U3!*62&!A$&U$!*2!7>#'@*!7/#U!

#

Page 16: We are what we eat: A Sherpa Cookbook

HH; $88.>#(.#0.28#47(28#'88#27A%"52"7(3#'%"#94886#:../"5#HF; +'8(#(.#('3("FG

Page 17: We are what we eat: A Sherpa Cookbook

#

,5',<2=/,(')86>,

#

<7# +&"%,'# :48(4%"# '# 32?,8"#5.4A&# .9# 98.4%# '75# >'("%# 23#43"5#(.#?'/"#7..58"3#9.%#?'76#5299"%"7(#(6,"3#3.4,3;#

,V4(# 98.4%# 27# '# 8'%A"# 0.>8;#c%'54'886# '55# >'("%# >&28"#/7"'527A# (&"# 5.4A&;# $5527A#>'("%#(..#_42:/86#>288#?'/"#(&"#5.4A&# 3(2:/6# '75# &'%5# (.#?'7'A";#-.7(274"#(.#/7"'5#(&"#5.4A&#47(28#'88#.9#(&"#8..3"#98.4%#&'3# 0":.?"# '03.%0"5;# <9# 6.4#&'="# '7# "AA# '='28'08"# 6.4# :'7#'55#2(#'8.7A#>2(&#(&"#5.4A&#'75#2(#>288#?'/"#(&"#7..58"3#92%?"%;###

#

Page 18: We are what we eat: A Sherpa Cookbook

'$()$*)+,-!.+(!/$%),0!1++234-!#

H; V488#.99#'#&'75948#.9#5.4A&#F; +_4""^"#2(#27(.#'#8.7A#37'/"#82/"#3&',";##T; h327A#6.4%#(&4?0#'75#9.%"927A"%B#,27:&#'#

(&4?0#32^"5#,2":"#.9#5.4A&#.99#.9#(&"#"75#.9#(&"#37'/";#

H; V488#.99#'#&'75948#.9#5.4A&#F; S.88#98'(#T; \.85#(&"#5.4A&#82/"#'7#'::.%52.7#27(.#'#327A8"B#8.7A#

8.A;#N; -4(#(&"#8.A#27(.#.7"#27:&#3"A?"7(3#O; Z27"#4,#"':&#.9#(&"#3(%2,3#6.4#&'="#]43(#:%"'("5#'75#

:4(#'A'27#27(.#3?'88#3_4'%"3#E; -.'(#7..58"3#27#8..3"#98.4%#

\8'(B#3_4'%"#7..58"3HO#

S.475B#(&2:/#7..58"3HE#

Page 19: We are what we eat: A Sherpa Cookbook

!

! 56(!#

#

V%",'%27A#P4%#%"_42%"3#382A&(86#5299"%"7(#5.4A&;##

H; J2@# '# 5'3&# .9# 0'/27A# ,.>5"%# ,"%# 8'%A"# &'75948# .9#98.4%;##

F; +8.>86#:.?027"#98.4%#>2(&#>'("%#'75#/7"'5#(&"#5.4A&#9.%#3"="%'8#?274("3;# #$9("%#/7"'527A#8"(#(&"#5.4A&#32(#9.%# &'89# '7# &.4%# (.# '7# &.4%# 0"9.%"# :../27A;# <9# 6.4#,./"#(&"#%'>#5.4A&#2(#3&.485#A%'54'886#%23"#'9("%#6.4#%"?.="# 6.4%# 927A"%;# <9# 2(# 5."3# 7.(# %23"# 6.4# 525# 7.(#27:845"#"7.4A&#0'/27A#,.>5"%;##

T; $9("%#'7#&.4%B#%.88#'#3?'88#&'75948#.9#5.4A&#98'(;##N; V8':"#.7#'#&.(#9%627A#,'7;#-../#.7"#325"#47(28#A.85"7#

0%.>7#'75#(&"7#982,;##!&"7#:../27A#(&"#5.4A&#>288#9288#>2(&#'2%#'75#"@,'75B#'3#,2:(4%"5;##

X.4#:'7#3"%="#P4%#>2(&#"AA3B#.%#04(("%#'75#'#:%43&"5#:&282# 3'4:"B#.%#>2(&# ]'?# 29# 2(# 23#'='28'08";#P4%#:'7#'83.#0"#,'2%"5#>2(&#'#,.('(.#3.4,#'75#"'("7#9.%#5277"%;HQ#

V.('(.#+.4,#

H; W"'(#.28#27#'#,'7;##F; \%6#'#&'75948#.9#.72.7B#'#

8'%A"#3:..,#.9#:%43&"5#A27A"%B#'75#'#,27:&#.9#9"74A%""/#3""5;##

T; $55#,.('(."3#'75#3_4'3&#N; $55#'#3?'88#&'75948#.9#

:%43&"5#:&282"3#'75#3'8(;#O; $55#(&"#5"32%"5#'?.47(#

.9#>'("%#9.%#3.4,;HR#

Z"9(*#V%",'%27A#/4%#.7#'#&.(#3/288"(;#S2A&(*#)7].627A#/4%#>2(&#'#,.('(.#

:4%%6#

#

R.L!A9'V!(!=6*/3!/>-)A!5'#*+3!W9'!-2!*!@&@96*'!7>#'@*!5'#*A=*2/L!

#

Page 20: We are what we eat: A Sherpa Cookbook

!

74!8+98+!#

H; -.?027"#98.4%B#'#3:..,#.9#3'8(B#'#3:..,#.9#34A'%B#'75#'#&"',27A#('08"3,..7#.9#0'/27A#,.>5"%#27#'#8'%A"#?2@27A#0.>8;#h327A#'#382A&(86#8'%A"%#3:..,#.9#34A'%#(&'7#3'8(#>288#,%.54:"#'#0"(("%#('3(";#

F; J2@#5%6#27A%"52"7(3#>"88;#T; c%'54'886#'55#>'("%#'75#/7"'5#>"88#9.%#

3"="%'8#?274("3#(.#,%.54:"#3.9(#5.4A&;#N; -.="%#'75#8"(#32(#9.%#&'89#'7#&.4%#(.#'7#&.4%;#

!&"7#(&"#5.4A&#23#%"'56#6.4#3&.485#0"#'08"#(.#3""#>&"%"#(&"#34A'%#A%'748"3#&'="#5233.8="5#27(.#(&"#5.4A&;##

O; P7"'5#(&"#5.4A&#'A'27;#E; +",'%'("#(&"#5.4A&#27(.#(>.#&'8="3#3.#2(#23#

"'32"%#(.#>.%/#>2(&;#S.88#.7"#&'89#98'(;#1&"#5.4A&#3&.485#0"#(&2:/#"7.4A&#(&'(#6.4#:'7#,2:/#2(#4,#>2(&.4(#2(#%2,,27A;##

Q; +,%"'5#'#82A&(#8'6"%#.9#:../27A#.28#.="%#(&"#"7(2%"#34%9':"#'%"'#.9#(&"#5.4A&;##

R; h3"#6.4%#&'753#(.#%.88#(&"#98'(#5.4A&#27(.#'#327A8"#8.A;#

M; +82:"#(&"#8.A#27(.#(>.#27:&#3"A?"7(3;##HG; \.85#(&"#("#?.K?.#d3""#273(%4:(2.73#.7#

.,,.32("#,'A"e#HH; V8':"#(&"#0%"'5#27#'#3("'?"%#'75#3("'?#

47(28#94886#:../"5B#'0.4(#92="#?274("3;##HF; +"%="#>2(&#:4%%6;FG#

#

V.('(.#'75#c%""7#U"'7#-4%%6#

H; W"'(#.28#27#'#,'7;#\%6#'#8'%A"#,27:&#.9#9"74A%""/#3""5;#F; -.?027"#'7#"_4'8#'?.47(#.9#,""8"5B#382:"5#,.('(."3#'75#:&.,,"5#A%""7#

0"'73B#'#5'3&#.9#(4%?"%2:#,.>5"%#'75#'#,27:&#.9#3'8(;#-.="%#'75#9%6#9.%#3"="%'8#?274("3;#

T; $55#>'("%B#7.(#"7.4A&#(.#:.="%#(&"#="A"('08"3;#N; \%6#47(28#?.3(#.9#(&"#>'("%#:../3#.4(#O; +'8(#(.#('3(";HM#

#

($&/>#'!+&9S>!;*'-*/-&$3!/#!,&J,&K2!*'#!*!=69==:3!2/#*,#+!5'#*+L!

dI;#A.,#A.,e#

Page 21: We are what we eat: A Sherpa Cookbook

!

:+;!*+!<+32!74!/+9/+!

H; V2:/#4,#.7"#.9#(&"#(>.#27:&#3"A?"7(3#.9#5.4A&#

F; h327A#0.(&#&'753B#,27:&#27#(&"#:"7("%#.9#(&"#5.4A&#3.#(&'(#0.(&#.,"7#"753#'%"#9':27A#4,;#$3#6.4#,27:&B#,488#(&"#5.4A&#3.#(&'(#2(#

0":.?"3#382A&(86#>25"%;#d+""#'0.="e#

T; h327A#6.4%#(&4?0#'75#9.%"927A"%#.9#0.(&#&'753B#,27:&#(&"#277"%#?.3(#8'6"%#.9#"':&#.9#(&"#.,"7#"753;#

#

T; V488#6.4%#927A"%3#'%.475#(&"#.4(325"#.9#(&"#5.4A&B#

0%27A27A#(&"#,27:&"5#,.%(2.7#27#6.4%#927A"%3#475"%7"'(&#

(&"#("#?.K?.;FH#

#

Page 22: We are what we eat: A Sherpa Cookbook

!

!

#

$7.(&"%# +&"%,'# 5"9"73"# 'A'273(# (&"# :.85#>"'(&"%# 23# (&"# :.734?,(2.7# .9# '8:.&.8;# <7#(&"# "="727A# 0"9.%"# 5277"%B# '548(3# (6,2:'886#&'="# '(# 8"'3(# .7"# :4,# .9# %'/32# dI;!

B# 8.:'8# 82_4.%B# .%# (&.7A0'# dI;# (. 0 eB#

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

W'=27A# 8'%A"# '?.47(3# .9# '8:.&.8# 27# '76# A2="7# =288'A"# ?"'73# (&'(# 3"'3.7L3# &'%="3(# >'3#0.47(2948# '75# (&"%"# >'3# '# 34%,843# (.# 9"%?"7(# %'(&"%# (&'7# 52%":(86# :.734?";# U":'43"# .9#'8:.&.8L3#>'%?27A#_4'82(2"3B#2(#&'3#"'%7"5#72:/7'?"3#27#+&"%,'#:48(4%"#34:&#'3#a'#5.>7#]':/"(b#'75#a'#A.%("@#82727Ab;#FT#

*#+),%The Invention of Beer

“The tale is told [] that when the great guru Rinpoche

invented beer, he included among the many wonderful ingredients owls’s eye and tiger’s heart. When people get drunk, some get sleepy, while others get belligerent. The former lean toward the

owl’s eye side, while the latter lean toward the tiger’s

heart side.”22

dI;#S'/32e#

Page 23: We are what we eat: A Sherpa Cookbook

!

! =(+&-!!),!"+36%#68>6!

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

#

Y="%#(&"#,'3(#92="#6"'%3B#(&"#,%.08"?#.9#9..5#273":4%2(6#27#+.84/&4?04#&'3#0""7#"@':"%0'("5#06#A8.0'8#>'%?27A;#1&"#FGHH#\..5#+":4%2(6#U488"(27#,%.54:"5#06#(&"#!.%85#\..5#V%.A%'?#5":8'%"5#+.84/&4?04#'3#a?.5"%'("86#273":4%"b;FO#+&"%,'#9'?282"3#>&.#&'="#0""7#9'%?27A#(&"#3'?"#8'75#9.%#A"7"%'(2.73#'75#&'="#8"'%7"5#&.>#(.#27("%,%"(#(&"#>"'(&"%#9.%#(&"#.,(2?'8#(2?"#(.#,8'7(#'75#&'%="3(#:%.,3#&'="#0""7#0">285"%"5#06#:&'7A27A#>"'(&"%#,'(("%73;#<7#,'%(2:48'%#A8.0'8#>'%?27A#&'3#3&29("5#(&"#.73"(#'75#%"(%"'(#.9#?.73..7#3"'3.7#'3#>"88#'3#(&"#74?0"%#'75#9%"_4"7:6#.9#"@(%"?"#,%":2,2('(2.7#"="7(3;#1&23#&'3#(&"#'552(2.7'8#"99":(#27#(&'(#2(#:&'7A"3#(&"#'?.47(#.9#>'("%#'08"#(.#0"#('/"7#27#06#(&"#3.28;##<7#(&"#>27("%#.9#FGGRiFGGM#.7"#.9#(&"#?.3(#3"="%"#5%.4A&(3#27#D",'8L3#&23(.%6#5"3(%.6"5#:%.,3#'75#5":%"'3"5#7'(2.7'8#>&"'(#'75#0'%8"6#,%.54:(2.7#06#HN;O#'75#HQ;T#,"%:"7(#%"3,":(2="86;FE#

Page 24: We are what we eat: A Sherpa Cookbook

#

!

4$/'&+9)/-&$!&=!/>#!E&/*/&0!

1&"#V.('(.#23#(&"#?'27#3(',8"#.9#(&"#+&"%,'#52"(;#J'76#+&"%,'3#27323(#(&'(#(&"#,.('(.#&'3#'8>'63#0""7#A%.>7#27#(&"#%"A2.7#'75#>'3#"'("7#06#'88#.9#(&"2%#'7:"3(.%3B#04(#27#9':(#(&"#,.('(.#23#'#%"8'(2="86#%":"7(#27(%.54:(2.7;#1&"%"#'%"#7.#.992:2'8#%":.%53#.9#(&"#27(%.54:(2.7#.9#(&"#,.('(.#04(#92%3(#&'75#'::.47(3#'75#(%'="8#].4%7'83#,8':"#2(3#27(%.54:(2.7#'%.475#(&"#?2558"#.9#(&"#HM(&#:"7(4%6#'75#'::%"52(#2(3#'%%2='8#(.#"2(&"%#)4%.,"'7#A'%5"73#27#I'%]""827A#.%#'#U%2(23&#A'%5"7#27#P'(&?'754;FQ#

V.('(.#:%.,3#'88.>"5#9.%#(&"%"#(.#0"#'#34%,843#.9#9..5#9.%#(&"#92%3(#(2?"#3.#+&"%,'3#:.485#'99.%5#(.#3,"75#(2?"#5.27A#':(2=2("3#.(&"%#(&'7#9'%?27A;#1&"#27(%.54:(2.7#.9#(&"#,.('(.#:.%%"3,.753#>2(&#8'%A"#27:%"'3"3#27#'%(#'75#%"82A2.7#06#(&"#+&"%,'#,".,8";FR##

The Potato dI;#%2e#

Page 25: We are what we eat: A Sherpa Cookbook

#

!

1&"##9.88.>27A#%":2,"#23#9.%#%285&4/#>2(&#'#(.?'(.#0%.(&;##1.#-../*#1.?'(.#U%.(&*#

H; W"'(#.28#27#'#,.(;#F; \%6#.72.7#47(28#382A&(86#0%.>7#T; $55#:%43&"5#A'%82:#'75#(.?'(.#'75#:&282#N; $55#(&"#5"32%"5#'?.47(#.9#>'("%#(.#?'/"#6.4%#3.4,#O; U%27A#(.#'#0.28#

V.('(.#5.4A&#

H; U.28#V.('(."3;#V""8#>&28"#&.(;#+,%"'5#.7#'#0'?0..#0'3/"(#'75#8"(#:..8;#

F; !&"7#:..8B#,8':"#(&"#,.('(."3#27#'#jj#'75#0"'(#9.%#3"="%'8#?274("3#47(28#(&"#5.4A&#0":.?"3#3(2:/6#'75#(&"%"#'%"#'8?.3(#7.#84?,3#.%#.786#="%6#3?'88#84?,3;#I.#7.(#(%6#(.#0"'(#>&28"#(&"#,.('(."3#'%"#&.(;##

T; I2,#6.4%#&'75#27#>'("%#'75#3:..,#(&"#"7(2%"#5.4A&#.4(#.9#(&"#jj#'75#,8':"#2(#.7#'#,8'(";#V2:/27A#4,#'#&'75948#.9#5.4A&#'(#'#(2?"B#3_4""^"#3?'88#84?,3#.9#,.('(.#27(.#(&"#0%.(&#06B#,27:&27A#0"(>""7#6.4%#(&4?0#'75#9.%"927A"%;#

N; +,%27/8"#>2(&#'#&'75948#.9#:&.,,"5#:.%2'75"%;##O; $88.>#(&"#3.4,#(.#32??"%#.7#8.>#&"'(#9.%#3"="%'8#?274("3;FM#

#

?)32#6%!(!,*2>#+!@&/*/&!2&9@3!'-6+>9A!-2!&=/#$!#*/#$!-$!/>#!29,,#'!/-,#!5#)*92#!-/!-2!

6-S>/!*$+!+&#2!$&/!>*;#!/>#!U*',-$S!C9*6-/-#2!&=!>#*'/-#'!7>#'@*!2/#U2L!

#

H)1-5%+!-9)!?&-1-&).!5%-&!1!*&2+9@!

dI;#S285./e#

Page 26: We are what we eat: A Sherpa Cookbook

#

!

-.%7#23#'#?'27#3(',8"#.9#+&"%,'#9..5#04(#2(#:'7#.786#0"#A%.>7#'(#'8(2(45"3#0"8.>#HGBGGG9(;#I^"?4B#'#=288'A"#27#+.84B#23#(&"#&2A&"3(#=288'A"#>&"%"#:.%7#:'7#0"#A%.>7#'75#]43(#(>.#?28"3#7.%(&#27#(&"#(>.#.9#V&47A?.B#:.%7#:'77.(#A%.>;TG###

Z"9(*#1&23#:.%7#23#0"27A#5%2"5#27#(&"#347;#!&"7#2(#23#:.?,8"("86#5%6#2(#>288#0"#0"'("7#'A'273(#(&"#A%.475#(.#%"?.="#(&"#/"%7"83#3.#(&'(#(&"#5%2"5#/"%7"83#:'7#0"#('/"7#(.#(&"#?288#'75#A%.475;#Y7:"#(&"#:.%7#23#'#,.>5"%#2(#:'7#0"#?'5"#(.#?'/"#+&"%,'#523&"3#34:&#'3#/'/32%#d3""#9.88.>27A#,'A"e;#

#

#

-&./%012%3,4 5%

#

Page 27: We are what we eat: A Sherpa Cookbook

#

!

#

!

6#+),.%(!/>-)A!@*2/#!,*+#!='&,!S'&9$+!)&'$!U>-)>!)*$!5#!#*/#$!U-/>!)9'':!*$+X&'!2&9@L!

##

3%+4)*5)%-.!\27"86#A%.475#:.%7B#Y72.7B#-4?27#3""5B#V.('(.#

c%""73B#14?"%":#V.>5"%B#+'8(#6&!7&&$A!

H; U.28# A%.475# :.%7#4327A#',,%.@2?'("86# (>2:"#'3#?4:&#>'("%# '3#:.%7;#$9("%# '0.4(# ("7#?274("3# (&"#,'3("#>288# 0"A27# (.# (&2:/"7;#+(2%#9%"_4"7(86B#'75#:.7(274"#(.#0.28#47(28#(&"%"#23#7.#>'("%#8"9(;#1&"#:.%7#3&.485#9.%?#'#="%6#(&2:/#("@(4%"5B#A%'276#,'3("#>&2:&#"'3286#3(2:/3#(.#2(3"89;##

>&-1-&!=&2?!

H; W"'(#.28#27#'#,'7;##F; \%6#.72.7#'75#'#,27:&#.9#:4?27#3""53#47(28#82A&(86#0%.>7;##T; $55#,.('(."3B#3'8(B#'75#(4%?"%2:#,.>5"%;#+(2%#9%"_4"7(86#N; !&"7# ,.('(."3# '%"# &'89# :../"5B# '55# (&"# 5"32%"5# '?.47(# .9#

>'("%#9.%#3.4,;##O; $55#A%""73;#E; +'8(#(.#('3("#

X.4#"'(#/'/32%#27#(&"#3'?"#?'77"%#(&'(#6.4#>.485#36'7B#06#4327A#(&"#,'3("#'3#'#3,..7#9.%#(&"#3.4,;#\.%#5"('283#3""#,'A"#NG;#

dI;#P /32%e#

Page 28: We are what we eat: A Sherpa Cookbook

#

!

\.%#+&"%,'3B#(&"#?28/#9%.?#'#:.>B#.%#^&4?B#23#&2A&86#'5='7('A".43#0":'43"#.9#2(3#'0282(6#(.#0"#43"5#9.%#?'76#5299"%"7(#,4%,.3"3;#

!&"7#'#:.>#23#?28/"5B#'#3(%'27"%#?'5"#9%.?#8"'="3#23#,8':"5#.7#(.,#.9#(&"#04:/"(#:'(:&27A#(&"#?28/;#1&"#(&27#?28/#>288#5%2,#(&%.4A&#(&"#3(%'27"%#04(#'76#(&2:/#:%"'?#>288#0"#:'4A&(;##1&"#(&2:/#3403('7:"#:'4A&(#27#(&"#3(%'27"%#23#/7.>7#'3#+&.3&""?#dI;#+6.32?e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dI;+"%/'?eB#>&2:&#23#'83.#43"5#27#3.4,3#'75#3'4:"3;#$75#29#3"%:4?#23#3(.%"5#27#'#5'%/#,8':"#27#'#,8'3(2:#:.7('27"%#9.%#(>.#(.#(&%""#?.7(&3#2(#>288#:%"'("#3.?'%#dI;#+.?'%eB#>&2:&#23#43"5#9.%#(&"#3'?"#,4%,.3"3#04(#&'3#'#6"88.>#:.8.%#'75#'#3(%.7A#.5.%;#J'76#+&"%,'3#5.#7.(#82/"#3.?'%#0":'43"#.9#2(3#.5.%;#$75#927'886B#29#(&"#.%2A27'8#04(("%#23#0.28"5B#:%"'(27A#'#.286#82_425B#'75#(&"7#3(.%"5#27#'#5'%/#,8':"#2(#>288#:%"'("#A&""B#>&2:&#23#5"32%"'08"#0":'43"#2(#:'7#0"#43"5#9.%#'88#.9#(&"#3'?"#,4%,.3"3#'3#04(("%#04(#2(#:'7#0"#,%"3"%="5#'75#43"5#9.%#'#8.7A"%#,"%2.5#.9#(2?";#

The Life of Milk

Page 29: We are what we eat: A Sherpa Cookbook

#

8&&+!=&'!/>#!T&U#!

"!,5I-24)!&4!4&--)%!J)+)-1C().K!?&-1-&!?))(.K!$5-#9)%!.#41?.K!D(&24!1%*!'1-)4!'95#9!'5((!C)!D)*!-&!-9)!#&'@!

U":'43"#+&"%,'#/2(:&"73#5.#7.(#:.7('27#%"9%2A"%'(.%3B#3(.%27A#8"9(.="%3#:'7#0"#,%.08"?'(2:;#<7#(&"#>27("%(2?"B#(&"#&.43"#23#:.85#"7.4A&#(&'(#9..5#:'7#0"#3(.%"5#9.%#'#5'6#.%#(>.#'9("%#0"27A#

:../"5;#$75#27#?'76#:'3"3#8"9(.="%3#9%.?#5277"%B#"3,":2'886#("K?.#?.#'75#'76#3.4,3#.%#3(">3B#'%"#"'("7#9.%#0%"'/9'3(#(&"#9.88.>27A#?.%727A;#U4(#'9("%#(&'(#,.27(B#.%#'76(2?"#27#(&"#34??"%B#

8"9(.="%3#'%"#A2="7#(.#(&"#82="3(.:/;#<7#'552(2.7#'76#:../27A#3:%',3#34:&#'3#,.('(.#,""83#.%#%.(("7#

:'00'A"#23#9"5#(.#(&"#'72?'83#'3#>"88;#

!

Page 30: We are what we eat: A Sherpa Cookbook

#

!

F69)!-4))!-91-!154,&%+!+4&'.!&%K!)1.5(B!4)#&+%5L1C()!C)#12.)!&D!5-.!(14+)!-9&4%.@!!

"54,&%+!1D-)4!5-!91.!C))%!#&(()#-)*!D4&,!-9)!-4))!

P7.>7#06#?'76#5299"%"7(#7'?"3B#(&"#+&"%,'3#%"9"%#(.#(&23#a?.47('27#,",,"%b#'3#'2%?.7A#dI;#6 ;##<(#23#'#3,":2"3#.9#+2:&4'7#,",,"%#(&'(#23#>25"86#A%.>7#':%.33#$32'#'75#3,":292:'886#='84"5#06#(&"#+&"%,'#,".,8"#0":'43"#2(#23#.7"#.9#(&"#9">#3,2:"3#'08"#(.#0"#A%.>7#27##+.84/&4?04;#I"3,2("#0"27A#8'0"8"5#'#,",,"%B#2(#5."3#7.(#&'="#(&"#&.(#.%#3,2:6#('3("#.9#'33.:2'("5#>2(&#3('75'%5#08':/#.%#>&2("#,",,"%;#<73("'5#2(#&'3#'#472_4"#('3("#>2(&#382A&(#8"?.7#.="%(.7"3#'75#2(#,%.54:"3#'#(27A827AB#74?0#9""827A#27#(&"#?.4(&;TH#

$8(&.4A&#2(#23#9%"_4"7(86#:.734?"5B#'2%?.7A#23#7"="%#'55"5#52%":(86#27(.#'#:../27A#,.(#0":'43"#(&"#('3("#23#3.#472_4"#(&'(#?'76#,".,8"#5.#7.(#,%"9"%#2(;#16,2:'886B#+&"%,'3#>288#.99"%#'2%?.7A#.7#'#3?'88#3"%=27A#523&#3.#(&'(#.786#(&.3"#>&.#>23&#(.#?'6#'55#2(#(.#(&"2%#?"'83;#

%

Page 31: We are what we eat: A Sherpa Cookbook

#

T&&A-$S!-$!*!7>#'@*!W-/)>#$3!#

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

<7#'#+&"%,'#&.?"B#(&"#&"'%(&#23#(6,2:'886#(&"#.786#3.4%:"#.9#&"'(B#3.#54%27A#(&"#>27("%#3"'3.7#(&"#/2(:&"7#0":.?"3#'7#277"%#3,':"#>&"%"#9'?286#?"?0"%3#A'(&"%#(.#3('6#>'%?;#Y4(#.9#%"3,":(B#(&"#3"'(#:8.3"3(#(.#(&"#&"'%(&#23#%"3"%="5#9.%#(&"#?'8"#&"'5#.9#(&"#&.43"&.85;#$75#"="7#29#&"#,'33"3#'>'6#2(#23#',,%.,%2'("#(.#&.7.%#&23#?"?.%6#06#8"'=27A#(&'(#3"'(#.,"7;NE#

<7#'552(2.7B#'8(&.4A&#2(#23#'::",('08"#9.%#0.(&#?"7#'75#>.?"7#(.#:../#27#+&"%,'#:48(4%"B#(&"#?'8"#23#(&"#&"'5#.9#(&"#&.43"&.85#23#'8>'63#3"%="5#92%3(#54%27A#?"'8(2?";#1&"#.786#"@:",(2.7#23#'#A4"3(#.9#&2A&#2?,.%('7:"#>&.#?'6#0"#3"%="5#0"9.%"#(&"#?'8"#&.43"#.>7"%;#<7#>&2:&#:'3"3#A4"3(3#'75#?'8"3#>288#"'(#92%3(#(.A"(&"%#'75#'9("%#(&"6#&'="#0""7#3"%="5#3":.753B#9"?'8"3#'75#:&285%"7#>288#"'(;###

#

#

"??(B5%+!1!D4).9!#&1-!&D!,2*!-&!#()1%!-9)!.-&J)!

"!.-&J)!5%!1!=9)4?1!$5-#9)%!,1*)!&D!'95-)!,2*!

Page 32: We are what we eat: A Sherpa Cookbook

#

T&&A-$S!*/!%-S>!(6/-/9+#2!1&"#V%"334%"#-../"%#

I4%27A#(&"#J'.23(#<734%A"7:6B#(&"#3'8"#'75#(%'73,.%(#.9#,%"334%"#:../"%3#>'3#0'77"5#27#D",'8#0":'43"#J'.23(3#9%"_4"7(86#4(282^"5#(&"?#'3#0.?03#06#,':/27A#(&"2%#27325"3#>2(&#"@,8.32="3#'75#(2?"%3;##

1&"3"#2?,%.=23"5#"@,8.32="#5"=2:"3#%'7A"5#27#8"="8#.9#3.,&23(2:'(2.7;#<7#\"0%4'%6#FGGF#(>.#,%"334%"#:../"%3#>"%"#43"5#(.#0.?0#Z4/8'#$2%,.%(#27#+.84/&4?04;#1&"#%"348(#>'3#5'?'A"#(.#3"="%'8#>275.>3#'75#(&"#5"3(%4:(2.7#.9#(&"#'2%,.%(L3#%..9;TF#

1&"#0'7#.7#,%"334%"#:../"%3#?"'7(#(&'(#+&"%,'3#'75#.(&"%#&2A&#'8(2(45"#5>"8827A#9'?282"3#:.485#7.#8.7A"%#_42:/86#,%",'%"#9..5#'75#27#?'76#:'3"3#9..5#>'3#:.734?"5#&'89#:../"5;##

U":'43"#(&"#'2%#23#(&277"%#'(#&2A&"%#'8(2(45"3B#>'("%#0.283#'(#'#8.>"%#("?,"%'(4%";#1&23#?"'73#(&'(#9..5#23#:.7323("7(86#0"27A#,%",'%"5#.7#8.>"%#&"'(#3.#2(#>288#('/"#32A7292:'7(86#8.7A"%#(.#94886#:../;##d+""#$,,"752@#-#9.%#:&'%(#.9#0.2827A#,.27(3#'(#&2A&#'8(2(45"3;e##

$#,%"334%"#:../"%#:.47("%':(3#(&23#,&"7.?"7.7#06#%'2327A#(&"#,%"334%"#3.#(&'(#>'("%#0.283#'(#'#&2A&"%#("?,"%'(4%";##V%"334%"#:../"%3#'%"#43"5#27#'8?.3(#'88#+&"%,'#/2(:&"73#'(#&2A&#'8(2(45"3;#1&"6#'88.>#9'?282"3#(.#,%",'%"#?"'83#_42:/"%#'75#"'(#'#8'%A"%#,"%:"7('A"#.9#94886#:../"5#?"'83;##

#

#

Page 33: We are what we eat: A Sherpa Cookbook

#

D>#!Y&)*6!I*'A#/!1&"#9..5#,%",'%"5#27#+&"%,'#&.?"3#23#?.3(86#A%.>7#27#(&"2%#.>7#92"853#'75#="A"('08"#A'%5"73B#.%#(&"#92"853#.9#(&"2%#7"2A&0.%3B#04(#8.:'8#?'%/"(3#'88.>#+&"%,'3#(.#&'="#'::"33#(.#'#8'%A"%#='%2"(6#.9#9..5;#

)':&#+'(4%5'6B#>""/86#8.:'8#?'%/"(3#.::4%#(&%.4A&.4(#+.84/&4?04B#(&"#?.3(#,%"5.?27'7(#.9#>&2:&#'%"#27#D'?':&"#U'^''%B#(&"#:"7("%#.9#(%'5"#27#+.84/&4?04#'75#+'88"%2"B#(&"#523(%2:(#&"'5_4'%("%3#.9#+.84/&4?04B#8.:'("5#27#+.84;#I","7527A#.7#(&"#8.:'(2.7#.9#(&"2%#=288'A"#+&"%,'3#?'6#&'="#(.#>'8/#3"="%'8#?274("3B#3"="%'8#&.4%3B#.%#"="7#3"="%'8#5'63#(.#A"(#(.#(&"#7"'%"3(#?'%/"(;##

1&"#?'%/"(#23#'7#"@&28'%'(27A#"="7(#>&2:&#3('%(3#0%2A&(#'75#"'%86;#1&"#3'8"#.9#="A"('08"3B#(&"#"'%86#?.%727A#,%2.%2(6B#0"A273#"="7#0"9.%"#(&"#.(&"%#="75.%3#&'="#&'5#'#:&'7:"#(.#3"(#.4(#(&"2%#A..53;#$3#8.:'83#0%.>3"#(.#3"8":(#(&"#9%"3&"3(B#?.3(#5"32%'08"#="A"('08"3B#(&"#%"3(#.9#(&"#?'%/"(#479.853#'%.475#(&"?;#$75#3..7#"7.4A&#(&"#?'%/"(#23#27#9488#3>27A#>2(&#%.>3#4,.7#%.>3#.9#9%"3&#,%.54:(3#'75#3>'%?3#.9#,".,8"#7'=2A'(27A#(&"2%#>'6#(&%.4A&#(&"#7'%%.>#,'(&>'63;##

1&"#?'%/"(#23#'3#?4:&#'#3.:2'8#"="7(#'3#2(#23#'7#.,,.%(472(6#(.#046#A..53;#\%2"753#9%.?#5299"%"7(#=288'A"3#A%""(#"':&#.(&"%#'75#74?"%.43#3?28"3#'75#3.:2'8#A%':"3#'%"#"@:&'7A"5;#$8(&.4A&#'#9'2%#'?.47(#.9#&'AA827A#'75#_4'82(6#'33"33?"7(#.::4%3B#(&"#

"!.)(()4!')5+9.!12C)4+5%)!&%!1!-41*5-5&%1(!.#1()@!=1(()45)!:14$)-K!81((!MNFF!

"!(&#1(!'&,1%!9&?5%+!-&!.)((!9)4!?4&*2#)@!=1(()451!:14$)-!81((!MNFF!

Page 34: We are what we eat: A Sherpa Cookbook

?'%/"(#23#06#7.#?"'73#:.?,"(2(2=";#1&"%"#23#7.#,%"334%"#(.#a92A&(b#.(&"%#:43(.?"%3#9.%#(&"#A..53#7""5"5#'75#+&"%,'3#(6,2:'886#3(.,#3"="%'8#(2?"3#54%27A#(&"2%#3&.,,27A#9.%#("'#.%#'#_42:/#0%"'/9'3(#>2(&#9%2"753;#

V.%("%27A#\..5#(.#W2A&"%#$8(2(45"3#!

1&"%"#'%"#7.#%.'53#27#+.84#P&4?04#3.#'76#9..5#.%#34,,82"3#?43(#0"#,.%("5#06#"2(&"%#?"7#.%#82="3(.:/;#\..5#'75#34,,82"3#'%"#5%2="7#27#(%4:/3#(.#(&"#&2A&"3(#=288'A"#,.33208"B#(6,2:'886#C2%2#'75#(&"7#,.%("%"5#(.#(&"#.(&"%#=288'A"3#.9#+.84/&4?04;#

!2(&#(&"#34,,.%(#.9#(&"#W2?'8'6'7#1%43(B#'#%.'5#&'3#%":"7(86#0""7#0428(#>&2:&#:.77":(3#+'88"%2"#(.#P'('%2#'#=288'A"#27#(&"#h5'6',4%#I23(%2:(#'75#?'/"3#2?,.%(27A#9..5#9%.?#(&"#1"%'2#?4:&#:&"',"%#'75#_42:/"%;TT#

1&"#5.7/"6#.7#(&"#8"9(#:'%%2"3#(>.#3':/3#.9#%2:"#.7#&23#0':/#>&28"#(&"#5.7/"6#.7#(&"#%2A&(#:'%%2"3#(>.#]4A3#.9#/"%.3"7";#1&"#?"7#.7#(&"#%2A&(#'%"#:'%%627A#,':/'A"5#A..53#34:&#'3#2?,.%("5#(&4/,'#'75#,%"?'5"#7..58"3;#

#

Page 35: We are what we eat: A Sherpa Cookbook

#

.*6!Z>*/!#

#

#

#

6&!7&&$A!!

H; V4(#8"7(283#27#'#0.>8B#:.="%#>2(&#>'("%#'75#8"(#3.'/;#$9("%#3"="%'8#?274("3B#54?,#(&"#>'("%#'75#'55#:8"'7#>'("%;#S","'(#.7:"#?.%";#

F; -.?027"#8"7(283B#'#("'3,..7#'#?27:"5#A27A"%B#'#8'%A"#,27:&#.9#3'8(B#'75#>'("%#27#'#,%"334%"#:../"%;#-../#47(28#,%"334%"#:../"%#&'3#3("'?"5#(&%""#(2?"3B#(&"7#%"?.="#9%.?#&"'(#'75#3(2%#A"7(86;##$88.>#(.#32(#47(28#0"'73#&'="#5.408"5#27#32^"B#29#7":"33'%6#,4(#(&"#,%"334%"#:../"%#.="%#8.>#&"'(;#

T; <7#'#3?'88#,'7B#9%6#:&.,,"5#.72.7B#:4?27#3""5B#?27:"5#A'%82:B#A27A"%B#'75#:&282B#'75#:.%2'75"%#27#04(("%;#Y7:"#82A&(86#9%2"5#2??"52'("86#,.4%#27(.#(&"#8"7(283;#

N; +(2%B#:.="%#'75#8"(#32(#9.%#3"="%'8#?274("3#3.#(&'(#(&"#98'=.%3#:'7#5"="8.,;##

7/#*,#+!'-)#!2#';#+!U-/>!*!6#$/-6!2&9@3!+*6!5>*/!-2!*!/'*+-/-&$*6!?#@*6-!+-2>!/>*/!>*2!5#)&,#!-$/#S'*/#+!-$/&!7>#'@*!)9-2-$#!+9#!/&!/>#!*;*-6*5-6-/:!&=!

'-)#!-$!7&69A>9,59L!4/!-2!)&,,&$6:!#*/#$!=&'!5'#*A=*2/!*$+X&'!+-$$#'L!D>#'#!*'#!,*$:!+-==#'#$/!/:@#2!&=!6#$/-62!59/!7>#'@*!/:@-)*66:!&$6:!)&$29,#!/>#!56*)A!*$+!'#+!;*'-#/-#2L!Z6*)A!6#$/-62!*'#!$&/&'-&92!=&'!5#-$S!/*2/-#'!59/!'#+!6#$/-62!)&&A!=*2/#'L!4$!*++-/-&$3!6#$/-62!@&22#22!*!6*'S#!C9*$/-/:!&=!@'&/#-$!2&!

/>#:!*'#!*$!#[)#66#$/!*++-/-&$!/&!*!,&2/6:!;#S#/*'-*$!+-#/L!

#

W.>#(.#)'(#!2(&#X.4%#W'753#+&"%,'3#'75#D",'82L3#27#A"7"%'8#>288#27323(#(&'(#(&"#('3("#.9#5&'8#23#"7&'7:"5#06#"'(27A#>2(&#6.4%#&'753;#<(#23#'#3/288#>&2:&#29#"@":4("5#:.%%":("5#23#"99":(2="B#:8"'7B#'75#5"82:2.43;##

• \2%3(#B>'3&#6.4%#&'753;#J'76#+&"%,'#%"3('4%'7(3#'75#8.5A"3#>288#,%.=25"#'#3?'88#327/#9.%#(&23#,4%,.3"#.%#29#7.(#(&"6#'%"#&',,6#(.#8"(#6.4#43"#(&"2%#/2(:&"7#327/;##

• h3"#.786#6.4%#%2A&(#&'75#(.#"'(#• h327A#6.4%#927A"%3B#,43&#(&"#%2:"#(.A"(&"%#.7#(&"#

,8'("#3.#(&'(#2(#0":.?"3#:.?,':(#'75#3(2:/3#(.#2(3"89;##

• h3"#6.4%#(&4?0#(.#3&"8,#6.4#3:..,#4,#'#02("#32^"#'?.47(#.9#%2:"#.7(.#6.4%#.(&"%#9.4%#927A"%3;##

• U%27A#6.4%#&'75#(.#6.4%#?.4(&#'75#43"#6.4%#(&4?0#(.#,43&#(&"#9..5#27(.#6.4%#?.4(&;#X.4#:'7#'83.#82A&(86#27&'8"#'3#6.4#5.#(&23;#

• 1%6#(.#'=.25#A"((27A#9..5#.7#6.4%#,'8?#'75#%"?"?0"%#7.(#(.#,'33#.%#%":"2="#'76(&27A#>2(&#6.4%#%2A&(#&'75#.7:"#6.4#&'="#0"A47#"'(27A#

• !'3&#6.4%#&'753#>&"7#6.4#'%"#92723&"5;##

Page 36: We are what we eat: A Sherpa Cookbook

O; +"%="#(&"#%2:"#.7#'#,8'("#'75#(&"#8"7(28#3.4,#27#'#3",'%'("#0.>8;#c%""73#'75#'#,.('(.#:4%%6#:'7#0"#3"%="5#>2(&#(&"#%2:"#'3#>"88;#

7)#$#2!='&,!/>#!7*/9'+*:!I*'A#/!-$!7*66#'-#3!8*66!FGHH!

U'7'7'3B#:'%%.(3B#:'48298.>"%B#(.?'(."3B#P.%"8'B#'75#A%""7#.72.7;#

Page 37: We are what we eat: A Sherpa Cookbook

#

\23&B#>&2("#0"'73B#3(27A27A#7"((8"3B#'75#/257"6#0"'73#

Page 38: We are what we eat: A Sherpa Cookbook

#

Z9:-$S!I#*/!*/!/>#!I*'A#/!

V.%/B#0499'8.#?"'(B#'75#:&2:/"7#'%"#'='28'08"#'(#(&"#?'%/"(#&.>"="%B#:&2:/"7#23#%'%"86#,4%:&'3"5#0":'43"#.9#&.>#"@,"732="#2(#23;#Y7"#/28.A%'?#.9#:&2:/"7#:'7#:.3(#HBFGG#(.#HBTGG#S+;#TN#

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

:)1-!91%+5%+!1C&J)!1!.-&J)!-&!*4B@!69)!*14$)4!,)1-!91%+5%+!&%!-9)!45+9-!91.!C))%!*4B5%+!D&4!1!*1B!(&%+)4!-91%!-9)!D4).9)4!,)1-!&%!-9)!()D-!

>&4$!D&4!.1()!1-!-9)!=1-24*1B!:14$)-!5%!=1(()45)!

Page 39: We are what we eat: A Sherpa Cookbook

#

N; W.>#+&"%,'3#)'%7#'#Z2=27A#

D'*+-/-&$*66:3!7>#'@*2!,*+#!*!6-;-$S!U&'A-$S!-$!*S'-)96/9'#3!*$-,*6!>925*$+':!*$+!/'*+#L!D&+*:!/>#!2*,#!&))9@*/-&$2!2/-66!#[-2/!59/!,*$:!7>#'@*2!>*;#!*62&!5#)&,#!-$;&6;#+!-$!/>#!/&9'-2/!-$+92/':3!2#';-)-$S!/>#!,*$:!/&9'-2/2!U>&!)&,#!/&!;-2-/!/>#!

,&9$/*-$2!5:!*)/-$S!*2!@&'/#'23!S9-+#23!*$+!&@#$-$S!/#*!>&92#2!*$+!6&+S#2L!

"!,1%!2.).!1!9&)!-&!C4)1$!2?!-9)!+4&2%*!1%*!,&J)!.&5(!5%!?4)?141-5&%!D&4!?(1%-5%+@!695.!,)-9&*!5.!-B?5#1((B!%)#)..14B!D&4!4&&-!#4&?.!.2#9!1.!-9)!?&-1-&!C)#12.)!-9)!?(&'!*&).!%&-!-24%!-9)!+4&2%*!*))?!)%&2+9@!

1&"#$="%'A"#)'(27A#+:&"548"#.9#'#\'%?"%#

• )'%86#?.%727A#%23"B#3"="%'8#:4,3#.9#120"('7#1"'#

• M*GG'?#Z'%A"#&"8,27A#.9#36'7#• F*GG,?#U.28"5#,.('(."3#'75#:&282#27#(&"#

92"853#>&28"#('/27A#'#3&.%(#0%"'/;#• Q*GG,?#I277"%#.9#+&'/,'B#1&4/,'B#.%#

V&'8A&2;#

Page 40: We are what we eat: A Sherpa Cookbook

#

8*',-$S$A%2:48(4%'8#-'8"75'%#.9#+.84/&4?04#

J'6KC47"KC486*#V8'7(#:.%7#'75#="A"('08"3#'75#04:/>&"'(;#W'%="3(#0'%8"6#'75#>&"'(;#Z'0.%2.4386#0%"'/#4,#3.28#'%.475#0'3"#.9#,.('(.#,8'7(3#

)75#.9#+4??"%*#c'(&"%#V.('(."3#

$4AKI":#W'%="3(#A'%5"7#="A"('08"3#'75#:.%7#

+",(KY:(*##V8'7(#>&"'(#'75#0'%8"6#

I":KC'7#V8'7(#,.('(."3TR#

#

#

>(&2+95%+!-9)!D5)(*.!2.5%+!1!?(&2+9!,1*)!&D!'&&*!'5-9!1%!54&%!-5?K!?2(()*!CB!-'&!&I).@!!O?!2%-5(!-9)!)14(B!MN-9!7)%-24BK!?(&2+9.!')4)!?2(()*!CB!-)1,.!&D!-94))!&4!D&24!,)%@PQ! "!'&,1%!D&((&'5%+!C)95%*!-9)!?(&2+9!1%*!

.?4)1*5%+!C14()B!.))*.@!69)!R&C!&D!-9)!

.&')4!5.!-41*5-5&%1((B!*&%)!CB!1!'&,1%@PS!!

Page 41: We are what we eat: A Sherpa Cookbook

+6'7#(!/>-)A!@*2/#!&=!U>#*/!*$+!U*/#'!U>-)>!)*$!5#!@*-'#+!U-/>!*!;*'-#/:!&=!@&/*/&!2&9@23!-2!/>#!,#*6!&=!)>&-)#!=&'!=*',#'2!U>&!6*5&'!-$!/>#!=-#6+2!*66!+*:!*$+!$##+!*!=-66-$S!,#*6!/&!@'&;-+#!/>#,!U-/>!#$#'S:!=&'!/>#-'!U&'AL!!#3%+4)*5)%-.A!S.'3("5#A%.475#>&"'(#98.4%B##!'("%B##V.('(."3B#-'%%.(3B##c27A"%#14%?"%2:#V.>5"%B##+'8(B##U4(("%#=B1%A!!

H; <7#'#>./B#0%27A#>'("%#(.#'#0.28;#)3(2?'("#'0.4(#(>.#:4,3#,"%#,"%3.7;##F; !&"7#(&"#>'("%#23#0.2827AB#'55#>&"'(#'75#'88.>#(.#0.28#9.%#'#?274(";#X.4#>'7(#(.#'55#"7.4A&#>&"'(#(&'(#2(#23#'03.%0"5#27(.#(&"#>'("%#7.(#

32((27A#27#'#5%6#&"',#.7#(.,#.9#(&"#>'("%;#T; U"A27#?2@27A#>2(&#'#>..5"7#3,..7;#1&23#?'6#0"#'#8'0.%2.4386#':(2=2(6#04(#43"#(&"#3,..7#(.#:.7(274.4386#9.85#(&"#,'3(";#+8.>86#'55#?.%"#

>&"'(#47(28#6.4#':&2"="#(&"#5"32%"5#:.7323("7:6;#X.4#>.485#82/"#(&"#36'7#(.#0"#'#3.825B#3?..(&#,'3("#(&'(#23#3.9("%#(&'7#'#5.4A&#'75#7.(#3(2:/6;##

N; -.7(274"#(.#9.85#9.%#'0.4(#'#?274("#'9("%#6.4#&'="#':&2"="5#(&"#5"32%"5#:.7323("7:6;#

>&-1-&!=&2?A!

H; W"'(#.28#27#'#3?'88#>./#.%#,'7;##F; $55#3&%"55"5#,.('(."3#'75#"7.4A&#(4%?"%2:#,.>5"%#(.#A2="#(&"#,.('(."3#'#72:"#:.8.%;##\%6#9.%#HKF#?274("3#3(2%%27A#9%"_4"7(86;#T; $55#:'%%.(3B#:%43&"5#A27A"%B#'75#3'8(;#+(2%#>"88;#N; $55#(&"#'?.47(#.9#&.(#>'("%#6.4#5"32%"#(.#?'/"#'#3.4,#.="%#(&"#="A"('08"3;##

!D>#!Z'#*A=*2/!&=!*!8*',#'

dI;#36 7e#

Page 42: We are what we eat: A Sherpa Cookbook

!

%&U!/&!7#';#!*$+!\*/!7:*$1.#+"%="*#

E6*)#!/U&!2)&&@2!&=!2#$!&$!*!@6*/#L!<2#!:&9'!=-$S#'2!/&!)'#*/#!*!>&6#!-$!/>#!/&@!&=!/>#!,&9$+!*$+!-$2#'/!*!2)&&@!&=!59//#'!&'!S>##L!

4$!*))&'+*$)#!U-/>!/>#!7>#'@*!/'*+-/-&$!)*66#+!?#$5*3!/U&!2)&&@2!&=!*$:!=&&+!*'#!*6U*:2!@6*)#+!&$!/&@!&=!#*)>!&/>#'!*!@6*/#!5#=&'#!2#';-$SL!!\;#$!-=!*!@#'2&$!'#C9#2/2!

*!2,*66!@&'/-&$3!/>#:!U-66!2/-66!'#)#-;#!/U&!2,*66!2)&&@2L!

##

1.#)'(*#

h3"#6.4%#%2A&(#&'75#(.#0%"'/#'#,2":"#.9#(&"#5.4A&#.99#.9#(&"#0.((.?#.7#

(&"#?.475;#I2,#2(#27(.#(&"#04(("%#'75#3_4""^"#27#(&"#,'8?#.9#6.4%#&'75#(.#

9.%?#'#0'88;##

#

h327A#6.4%#(&4?0#:%"'("#'7#275"7(#27#(&"#:"7("%#.9#(&"#0'88;#

h3"#(&"#36'7#'3#'#3:..,#(.#52,#27(.#(&"#3.4,#'75#"'(k#

1.#)'(*#

Page 43: We are what we eat: A Sherpa Cookbook

!

(!8*',#'K2!Y9$)>!#

3%+4)*5)%-.!V.('(."3#-&282"3#c'%82:#+'8(##6&!7&&$A!

H; U.28#V.('(."3#F; -%43&#(.A"(&"%#:&282"3B#A'%82:B#'75#3'8(;#

+"(#(&"#47,""8"5#,.('(."3#.4(#.7#'#,8'("#(.#:..8;#!&"7#:..8#"7.4A&#(.#&.85#27#6.4%#&'75B#8"(#,".,8"#A'(&"%#'%.475B#,""8#(&"2%#.>7#,.('(."3B#'75#52,#(&"?#27#(&"#5"82:2.43#:&282#3'4:";##

U.28"5#V.('(."3#'75#-&2882#1&"#,.('(.#27#.7"#.9#2(3#,4%"3(#9.%?3B#(&23#23#.7"#.9#(&"#

32?,8"3(#'75#('3(2"3(#+&"%,'#%":2,"3;#

#

#

0&#1(!,)%!+1-9)4!14&2%*!!1!(14+)!?&-!&D!?&-1-&).!1.!-9)B!-1$)!1!C4)1$!D&4!(2%#9K!T2%C).5!

J'76#+&"%,'3B#>&.#:'7#'99.%5#(.B#,'6#.(&"%3#(.#>.%/#27#(&"2%#92"853;#1&"#'="%'A"#%'("#.9#,'6#23#HOG#S3#,"%#5'6#,843#'#A"7"%.43#'?.47(#.9#120"('7#("'#'75#:&''7AB#"3,":2'886#54%27A#(&"#>27("%#(2?"#>&"7#(&"#"@(%"?"#:.85#?'/"3#>.%/27A#?.%"#52992:48(;#1&"#8'0.%"%3#:'7#'83.#%":"2="#

0%"'/9'3(#'(#(&"#92"85#.>7"%L3#&.43"#0"9.%"#>.%/#04(#(&"#:.3(#.9#(&23#23#(6,2:'886#340(%':("5#9%.?#(&"2%#,'6;TM#

Page 44: We are what we eat: A Sherpa Cookbook

#

(!8*',#'K2!.-$$#'!

1&"#:.%7#7""5"5#(.#?'/"#,&'8A&2#23#:.88":("5#54%27A#&'%="3(#3"'3.7#27#"'%86#$4A43(#'75#(&"7#5%2"5#'75#3(.%"5#47(28#(&"#>27("%#>"'(&"%#3"(3#27;#1&"#:.%7#23#,2:/"5#382A&(86#0"9.%"#2(#23#%2,";#<(#23#(&"7#0.28"5#'75#(&"#/"%7"83#'%"#,2:/"5#.99B#,""8"5B#'75#3"(#.4(#27#(&"#347#.7#'#0'?0..#0'3/"(#(.#5%6#9.%#(>.#(.#(&%""#5'63;#1&"#&'%5#3475%2"5#/"%7"83#'%"#(&"7#3(.%"5#27#'#5'%/#,8':"#47(28#>27("%;#<7A%"52"7(3*#-.%7B#!&2("#U"'73B#5%6#.%#9%"3&#?"'(#29#'='28'08"B#Y72.7B#c'%82:B#S'523&B#-'%%.(B#V.('(."3B#+'8(#1.#-../*#

H; U"A27#06#3.'/27A#(&"#:.%7#'75#0"'73#27#3",'%'("#,.(3#.9#>'("%#.="%72A&(;#1&23#>288#'88.>#(&"#&'%5#/"%7"83#(.#0":.?"#3.9(#'A'27#'75#:../#9'3("%;#

F; U.28#(&"#:.%7#'75#0"'73#27#3",'%'("#,.(3;#<9#6.4#,%"9"%#(.#43"#,%"334%"#:../"%3B#.786#43"#.7"#9.%#(&"#0"'73;#$#,%"334%"#:../"%#>288#(4%7#(&"#:.%7#27(.#'#?43&6#5&'8#82/"#:.7323("7:6;#$88.>#(&"#:.%7#(.#32??"%#27#'#8'%A"#,.(#.7#8.>#&"'(#9.%#FKT#&.4%3#'75#(&"7#'55#(&"#0"'73#(.#(&"#:.%7;#

T; <9#6.4#'%"#4327A#5%6#?"'(B#:4(#27(.#:40"3#'75#'55#(.#(&"#:.%7;#<9#6.4#'%"#4327A#9%"3&#?"'(B#>'2(#(.#9%6#2(#>2(&#(&"#="A"('08"3;#N; <7#'#3",'%'("#,'7B#&"'(#.28#'75#9%6#.72.7#'75#A'%82:;#O; $55#%'3&"3B#3'8(B#'75#(4%?"%2:#,.>5"%;#$88.>#(.#9%6#9.%#3"="%'8#?274("3B#3(2%%27A#9%"_4"7(86;#E; $55#,.('(."3#'75#:'%%.(3;#+(2%#>"88;#-.="%;#Q; U"9.%"#(&"#,.('(."3#'%"#94886#:../"5B#'55#(&"#="A"('08"#?2@(4%"#(.#(&"#8'%A"#,.(#.9#:.%7#'75#0"'73;#+2??"%#38.>86#.="%#8.>#&"'(#47(28#

(&"#,.('(."3#'%"#94886#:../"5;#R; +'8(#(.#('3(";#

#

V&'8A&2#(!/>-)A3!>#*'/:!2/#U!&=!)&'$!*$+!5#*$23!@>*6S>-!-2!

*$&/>#'!7>#'@*!,#*6!'#2#';#+!&$6:!=&'!/>#!U-$/#'!/-,#L!#

#

0)D-A!69)!.2%!*45)*!#&4%!$)4%1(.!%)#)..14B!-&!,1$)!>91(+95@!H)(&'A!"!.-)1,5%+!C&'(!&D!>91(+95!

Page 45: We are what we eat: A Sherpa Cookbook

!

($-,*6!%925*$+':!W23(.%2:'886B#'72?'8#&430'75%6#&'3#0""7#(&"#?.3(#,%.92('08"#.::4,'(2.7#9.%#+&"%,'3;##1&"6#%'23"#6'/#d?'8"eB#7'/#d9"?'8"#6'/eB#:.>#d9"?'8"e#'75#^&4?#d9"?'8"e#'75#^.,/2.#d?'8"e#>&2:&#'%"#(&"#,%.54:(#.9#'#0488#d?'8"#:.>e#'75#'#7'/#d9"?'8"#6'/e;###1&"#?'8"#'72?'83B#6'/#'75#^.,/2.B#'%"#43"5#9.%#,.%("%27A#A..53#3,":292:'886#9.%#(&"#3'8(#'75#>..8#(%'5"#>2(&#120"(B#>&28"#(&"#9"?'8"3B#7'/B#:.>B#'75#^&4?B#'%"#/",(#9.%#?28/;#+&"%,'3#A%'^"#(&"2%#:'((8"#'(#&2A&#'8(2(45"#,'3(4%"3#d6'%#3'e#27#(&"#34??"%#'75#?.="#5.>7#(.#8.>"%#,'3(4%"3#dA47#3'e#27#(&"#>27("%;NG#

1&"#^&4?B#,2:(4%"5#(.#(&"#%2A&(B#23#(&"#?.3(#5"32%'08"#'75#(&"#?.3(#,%.92('08"#0":'43"#2(#,%.54:"3#(&"#?.%"#?28/#(&'7#(&"#7'/;#$75#(&"#^.,/2.#23#5"32%"5#0":'43"#2(#23#'#?.%"#:.7(%.88'08"#,':/#'72?'8#(&'7#(&"#6'/;NH##

Page 46: We are what we eat: A Sherpa Cookbook

#

?" @8/

U":'43"#.9#(&"#8':/#.9#5"7('8#:'%"#'75#%"348(27A#,..%#(""(&B#3,":2'8#9..5#'5',('(2.73#7""5#(.#0"#?'5"#9.%#(&"#"85"%86#'3#>"88#'3#9.%#6.47A#:&285%"7#>&.3"#(""(&#&'="#7.(#5"="8.,"5#6"(;##\.%#0.(&#A%.4,3B#3.9(B#?43&6#9..53#'%"#,%"9"%%"5;#+.?"#(6,2:'8#9'=.%2("3#27:845"#(3'?,'#

,.%%25A"B#%2:"#0.28"5#27#&.(#?28/B#'75#&.?2#6'%2;#

U)#5?)!D&4!E&,5!V145!#

H; J'/"#'#5.4A&#.9#>&"'(#98.4%#'75#>'("%;#F; U.28#?28/#T; -%"'("#3?'88#%.475#.%#3_4'%"#7..58"3d3""#,'A"#

HOe#'75#'55#(.#(&"#?28/;#N; $55#3'8(#O; -.7(274"#(.#0.28#47(28#(&"#7..58"3#'%"#:../"5#'75#

(&"#?28/#(&2:/"73;NF#

!

dI;#&.? #6'% e#

Page 47: We are what we eat: A Sherpa Cookbook

,

Z*5:!?*,-$S!T#'#,&$:

!&"7#'#0'06#23#0.%7#27#'#+&"%,'#=288'A"B#'#3,":2'8#:"%"?.76#23#&"85#(.#7'?"#(&"#:&285;#V'%"7(3#:&..3"#'#7'?"#'75#(&"7#27=2("#'#8'?'#27(.#(&"2%#&.?"#.7#(&"#5'6#.9#(&"#:"%"?.76;#1&"#,'%"7(3#,%"3"7(#(&"#0'06#>2(&#>&2("#3:'%="3#d/'('&e#9.%#(&"#>"88#0"27A#.9#(&"#0.56B#3,"":&B#'75#?275;#1&"7#(&"#:&285#23#?'%/"5#.7#(&"#9.%"&"'5#>2(&#04(("%#'75#9"5#'#3?'88#'?.47(#.9#"2(&"%#&.7"6#.9#04(("%#'3#'#32A7#.9#(&"2%#92%3(#9..5;#1&"#8'?'#>288#(&"7#:'88#(&"#:&285L3#7">86#A2="7#7'?"#(&%""#(2?"3B#'75#.7#(&"#(&2%5#:'88#(&"#?.(&"%#>288#%"3,.75#9.%#&"%#279'7(;##\27'886B#,%'6"%3#'%"#3'25#27#&.7.%#.9#(&"#0'06#'75#(&"#,'%"7(3#27=2("#9%2"753#'75#9'?286#(.#'#,'%(6#27#(&"2%#&.?";NT#

Page 48: We are what we eat: A Sherpa Cookbook

!

(+*@/*/-&$2!=&'!/>#!\6+#'6:!

$325"#9%.?#]43(#"'(27A#3.9(#9..53B#(&"#"85"%86#,.,48'(2.7#'83.#',,86#3,":2'8#?.5292:'(2.73#(.#?'/"#:&">27A#"'32"%;#!&"7#?'/27A#(&4/,'B#(&23#"85"%86#747#,%"9"%3#(.#3?43&#(&"#7..58"3#3.#(&'(#(&"6#'%"#(&277"%#'75#"'32"%#(.#:&">#(&'7#(&2:/#5.4A&6#7..58"3;#1.#5.#(&23#3&"#?'/"3#'#5.4A&#'75#(&"7#,%"33"3#"':&#0'88#.9#5.4A&#'A'273(#&"%#,'8?#(.#98'(("7#2(;NN#

%

Page 49: We are what we eat: A Sherpa Cookbook

!

A" B62%,:6/&;23,C2D)/,

+&"6K+&"6#dI;#+6"#+6"e#

+&"%,'3#,8':"#'#&2A&#2?,.%('7:"#.7#&.3,2('82(6;#$76#A4"3(B#27=2("5#.%#4727=2("5B#23#>"8:.?"5#27(.#(&"2%#&.?"#>2(&#'#:4,#.9#("'B#'75#'#&.3(3#].0#23#(.#:.7(274.4386#%"9288#(&23#:4,;##W.3(3#>288#,%"3"7(#9..5#'75#5%27/#06#3'627A#a+&"6K+&"6bB#82("%'886#?"'727A#a,8"'3"#('/"b#$75#2(#23#.9("7#(&"#A4"3(L3#%"3,.7320282(6#(.#?'/"#'#3&.>#.9#,.82("86#%"94327AB#.786#(.#48(2?'("86#A2="#27#(.#(&"#&.3(3#,"%323("7(#'(("?,(3;##<7#3.?"#:'3"3B#A4"3(3#>288#,4(#'#&'75#.="%#(&"2%#:4,#.%#,8'("B#.%#"="7#%"?.="#2(#9%.?#(&"#('08"B#(.#,%"="7(#0"27A#A2="7#'#3":.75#&"8,27A;#1&23#':(2.7#5."3#7.(#5"("%#(&"#&.3(#>&.#47%"8"7(27A86#&.853#(&"#,.(#.9#("'#.%#3"%=27A#3,..7#>2(&#'#8'%A"#&"8,27A#.9#9..5#.7#2(#.4(#(.#(&"?#27323(27AB#a+&"6K+&"6b#47(28#(&"#A4"3(#%"(4%73#(&"2%#,8'("#.%#A8'33#(.#(&"#.%2A27'8#,8':"#.7#(&"#('08"#'75#2(#:'7#0"#%"9288"5;#+4:&#'#3&.>#32A7292"3#,.82("7"33#.7#(&"#,'%(#.9#0.(&#(&"#A4"3(#'75#(&"#&.3(#'75#2(#23#'#9%"_4"7(#.::4%%"7:"#27#+&"%,'#3.:2"(6;#<9#'#A4"3(#>"%"#(.#5"92'7(86#%"943"#'88#.99"%3#.9#9..5#'75#5%27/#>2(&.4(#A2=27A#27#'(#'88B#(&"6#%47#(&"#%23/#.9#.99"7527A#(&"#&.3(#.%#27#(&"#="%6#8"'3(#?'/27A#(&"?#47:.?9.%('08";#

$3#+&"%%6#Y%(7"%#34AA"3(3B#(&"#"@("732="#363("?#.9#&.3,2('82(6#27#+&"%,'#-48(4%"#23#27("75"5#(.#:48(2='("#:.??472(6#:..,"%'(2.7#'75#"7:.4%'A"#7"2A&0.%3#'75#9%2"753#(.#&"8,#.7"#'7.(&"%#0":'43"#(&"6#'%"#275"0("5#(.#"':&#.(&"%;NO#<7#(&23#>'6B#+&"%,'3#>288#&"8,#.7"#'7.(&"%#0":'43"#(&"6#9""8#3.:2'886#.082A'("5#(.#5.#3.;##

+"%=27A#Y%5"%#

$8(&.4A&#2(#23#'::",('08"#9.%#0.(&#?"7#'75#>.?"7#(.#:../#27#+&"%,'#:48(4%"B#+&"%,'3#&'="#'#,'(%2827"'8#363("?#>&"%"#(&"#?'8"#23#(&"#&"'5#.9#(&"#&.43"&.85#'75#'3#34:&#&"#23#'8>'63#3"%="5#92%3(#54%27A#?"'8(2?";#1&"#.786#"@:",(2.7#23#'#A4"3(#.9#&2A&#2?,.%('7:"#>&.#?'6#0"#3"%="5#0"9.%"#(&"#?'8"#&.43"#.>7"%;#c4"3(3#'75#?'8"3#>288#"'(#92%3(#'75#'9("%#(&"6#&'="#0""7#3"%="5#3":.753B#9"?'8"3#'75#:&285%"7#>288#"'(;##

#

#

Page 50: We are what we eat: A Sherpa Cookbook

#

120"('7#1"'#D-5#/*$!D#*3!*62&!A$&U$!*2!59//#'!/#*!&'!2*6/!/#*3!-2!56*)A!/#*!@'#@*'#+!U-/>!2*6/3!,-6A3!*$+!59//#'L!4/!-2!,*+#!-$!*!2@#)-*6!/#*!)>9'$!)*66#+!*!+&$S!,&L!4=!:&9!+&!$&/!>*;#!*!+&$S!,&!&$!>*$+3!*$!#6#)/'-)!56#$+#'!U-66!@'&+9)#!*!2-,-6*'!'#296/3!>&U#;#'!7>#'@*!-$2-2/!/>*/!*!56#$+#'!

@'&+9)#2!*!6#22#'!C9*6-/:!/*2/#L!

3%+4)*5)%-.!1"'#Z"'="3#W.(#!'("%#J28/#+'8(##U4(("%#13'?,'##6&!>4)?14)A!

• V%",'%"#'#,.(#.9#08':/#("'#06#0.2827A#("'#8"'="3#27#&.(#>'("%;#• V.4%#(&"#08':/#("'#27(.#'#5.7A#?.;##• $55#'#&"',27A#('08"3,..7#.9#3'8(B#'#8'%A"#84?,#.9#04(("%B#'#3?'88#'?.47(#.9#,.>5"%"5#

.%#9%"3&#?28/B#'75#'#3:..,#.9#(3'?,';##• -&4%7B#.%#08"75B#47(28#94886#?2@"5;##• V.4%#(&"#("'#27(.#'#("'#/"((8"#.%#,.(#'75#'88.>#(.#&"'(#.7#(&"#3(.="#9.%#3"="%'8#?274("3#

47(28#&.(;##!&"7#,.4%27AB#6.4#?'6#7""5#(.#?2@#(&"#("'#'%.475#27#(&"#0.((.?#.9#(&"#:&4%7#(.#?'/"#34%"#6.4#A"(#'88#.9#(&"#(3'?,'#.4(;##

!&"7#6.4#3"%="#120"('7#1"'B#A"7(86#3(2%#(&"#,.(#.%#/"((8"#0"9.%"#,.4%27AB#.(&"%>23"#'88#.9#(&"#04(("%#>288#3"((8"#'(#(&"#(.,#'75#,.4%#27(.#(&"#92%3(#A8'33;NQ##

#

:1$5%+!65C)-1%!6)1!5%!1!*&%+!,&!

dI;#+4#:6 #

Page 51: We are what we eat: A Sherpa Cookbook

#

I*''-*S#!T#'#,&$:!J'76#%2(4'83#27#+&"%,'#3.:2"(6#&"'=286#%"86#.7#(&"#A2=27A#'75#%":"2=27A#.9#9..5;#$#,"%9":(#"@'?,8"#23#(&"#(%'52(2.7'8#?'%%2'A"#:"%"?.76;#1&"#+&"%,'#>.%5#9.%#:8'7B#a%4bB#82("%'886#?"'73#a0.7"bB#2752:'(27A#(&'(#(&"6#'%"#5"%2="5#9%.?#(&"#3'?"#0.7"#.%#&'="#(&"#3'?"#9'(&"%;##1&"%"9.%"#:8'7#?"?0"%3#'%"#9%""#(.#?'%%6#>&.?"="%#(&"6#>23&#"@:",(#9.%#.(&"%#?"?0"%3#.9#(&"2%#.>7#:8'7`#34:&#'#%"8'(2.73&2,#>.485#0"#:.7325"%"5#27:"3(4.43#d\4%"%#+&"%,'3#(%'739.%?"5#,A#FMe;#$8(&.4A&#8.="#?'%%2'A"3#'%"#0":.?27A#?.%"#:.??.7B#?"?0"%3#.9#(&"#,%"=2.43#A"7"%'(2.7#"7A'A"5#27#'%%'7A"5#?'%%2'A"3#>&2:&#"7('28"5#"8'0.%'("#%2(4'83#27=.8=27A#,8"7(2948#'?.47(3#.9#9..5#'75#5%27/;##1&"#3"="%'8#3('A"3#'75#3(",3#.9#(&"#5299"%"7(#:"%"?.72"3#'%"#2?,%":23"#'75#(&"#8"7A(&#'75#(2?27A#.9#"':&#:'7#0"#?.5292"5#04(#.7"#47:&'7A"'08"#:&'%':("%23(2:#23#(&'(#:&''7A#23#"33"7(2'8#27#"':&#3('A"#d!275.>e;##=-)?.!&D!1!:14451+)A!1%2:&'7A#l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

1(#&9&(K!#1(()*!1!*&R2,@!3-!D)1-24).!1!.()%*)4!%)#$!-&!,1$)!5-!)1.5)4!-&!?&24!D4&,!1%*!C41..!*)-15(!'&4$@!

Page 52: We are what we eat: A Sherpa Cookbook

%":"2="#?.%"#9..5#'75#5%27/3#'75#(&"#0%25"#%":"2="3#A29(3#9%.?#"':&#.9#&"%#9'?286#?"?0"%3;#$#9.%?'8#:"%"?.76#23#(&"7#&"85#>&"%"#(&"#0%25"#'75#A%..?#'%"#08"33"5#06#3"72.%#?"?0"%3#9.%#a8.7A#829"B#343('27'0282(6B#'75#&',,27"33b;#1&"#0%25"#'75#A%..?#>288#(&"7#5",'%(#'75#(&"#0%25"L3#9'?286#>288#.99"%#/'('&#'75#:&''7A#'3#'#9'%">"88#A29(;##P'%?'#Z.>4K1&"#0%25"L3#&.?"#=232(;#+"="%'8#>""/3#.%#?.7(&3#'9("%#(&"#?'%%2'A"#(&"#0%25"#?'6#%"(4%7#&.?"#(.#=232(#&"%#9'?286#'75#:.88":(#'76#0"8.7A3#>&2:&#>"%"#8"9(#0"&275;#1&"#0%25"#'75#A%..?#>288#?'/"#(&"#=232(#(.A"(&"%#'75#0%27A#:&''7A#'3#'#A29(#9.%#(&"#0%25"L3#9'?286;NR#

#

S":2,"#9.%#-&''7A#Y&)*6!'-)#!U-$#!

1. Cook rice#2. Spread on a large cloth or tray and allow to

cool#3. When the rice is room temperature, grind

yeast and spread it evenly over the rice#4. Put the rice in a plastic bucket and tightly

seal. Store in a cool place for the desired period of time, depending on how strong you would like the chaang to be. Two to three months is ideal for a stronger chaang, but one month is sufficient. #

5. When you are ready to drink, open bucket and remove the desired quantity. Mix with cold water and strain well.#

#-&''7A#:'7#'83.#0"#43"5#'3#'#%",'6?"7(#9.%#>%.7A5.27A;#<7#+&"%,'#:48(4%"B#'#0.((8"#.9#0""%#23#(&"#',,%.,%2'("#A29(#(.#0"#.99"%"5#9%.?#.7"#?'8"#(.#'7.(&"%#'3#'7#',.8.A6#9.%#38"",27A#>2(&#&23#>29";NM#

%

Page 53: We are what we eat: A Sherpa Cookbook

!

E" F''(,2$(,:6/&;2,G/D+8+')3,H/D+/93,

\..5#23#'7#27("A%'8#:.?,.7"7(#.9#+&"%,'#%"82A2.43#0"82"93;#c"7"%'886#3,"'/27AB#+&"%,'3#'%"#9.88.>"%3#.9#(&"#D67A?','#3:&..8#.9#120"('7#U455&23?B#'7.(&"%#8"A':6#.9#(&"2%#120"('7#&"%2('A"B#'75#(&"%"#'%"#:4%%"7(86#.="%#(>.#&475%"5#'75#32@(6#(>.#?.7'3("%2"3#27#+.84/&4?04;OG#+&"%,'#U455&23(#,%':(2(2.7"%3#:"8"0%'("#(&%""#?'].%#&.825'63`#D">#X"'%#dZ.3'%eB#>&"%"#(&"#A.53#'%"#'3/"5#(.#%"7">#(&"2%#,%.(":(2.7#.9#(&"#=288'A"B#'75#I4?]2#'75#J'72#S2?54B#>&2:&#'%"#0.(&#"@.%:23?#>&"%"#8'?'3#%"K"7':(#(&"#A.53#(%24?,&#.="%#(&"#5"?.73#(&%.4A&#:.3(4?"5#'75#?'3/"5#5'7:"3;#1&"#?'27#523(27:(2.7#0"(>""7#(&"3"#(>.#"@.%:23?3#23#(&'(#(&"#9.%?"%#('/"3#,8':"#27#(&"#=288'A"#'75#(&"#8'(("%#27#(&"#?.7'3("%2"3;#d+""#$,,"752@#-#9.%#7.("#'0.4(#%"82A2.7e;#$8(&.4A&#"':&#.9#(&"3"#?'].%#9"3(2='83#'%"#5299"%"7(B#

(&"6#9.88.>#'#32?28'%#,'(("%7#27#(&'(#9..5#23#4(282^"5#(.#9':282('("#'#%"8'(2.73&2,#0"(>""7#(&"#A.53#'75#,%':(2(2.7"%3;#$(#(&"#0"A27727A#.9#(&"#:"%"?.76#9..5#23#.99"%"5#(.#(&"#A.53#(.#>27#(&"2%#9'=.%#'75#(&"7#(&"#A.53#'%"#27=2("5#(.#(&"#%2(4'8#475"%#(&"#,%"("73"#.9#'(("7527A#'#9"'3(#27#(&"2%#&.7.%;#$(#(&"#',,%.,%2'("#(2?"B#0""%#'75#A%'27#'%"#3,%27/8"5#

27(.#(&"#'2%#06#(&"#?.7/3#'3#'#>"8:.?"#32A7#(.#(&"#A.53;#I"?.73#'%"#'83.#',,"'3"5#06#(&"#.99"%27A#.9#9..5;#$9("%#(&"#A.53#&'="#0""7#27=2("5B#?.7/3#5"("%#(&"#5"?.73#9%.?#"7("%27A#06#(&%.>27A#9..5#9.%#(&"?#.4(#(&"#?.7'3("%6L3#

5..%#3.#(&'(#(&"6#:'7#27548A"#(&"2%#A%""527"33#'75#0"#523(%':("5#9%.?#27("%9"%27A#>2(&#(&"#%2(4'8;#Y786#'9("%#(&"#A.53#&'="#9"'3("5#'75#'%"#3'(2392"5B#:'7#,%':(2(2.7"%3#5.#,%.3(%'(2.73#(.#',.8.A2^"#9.%#(&"2%#,%"=2.43#3273#'75#0"#:8"'73"5;#$(#(&"#:.7:8432.7#.9#(&"#:"%"?.76B#:../"5#.%#"5208"#9..5B#34:&#'3#%2:"#'75#023:42(3B#23#,8':"5#'(#(&"#9..(#.9#(&"#'8("%#'75#'9("%#0"27A#.99"%"5#(.#(&"#A.53#2(#23#2??"52'("86#:.734?"5#06#(&"#?"?0"%3#.9#(&"#:.??472(6#27#'(("75'7:";#

1&"#?'27#,4%,.3"#.9#(&"3"#%"82A2.43#%2(4'83#23#.0=2.4386#7.(#9..5B#04(#>2(&.4(#9..5#(&"#%2(4'83#>.485#7.(#0"#,.33208";OH#

#

Page 54: We are what we eat: A Sherpa Cookbook

,

\..5#9.%#(&"#c.53#J'/27A#(.%?'#23#'#3/288#>&2:&#?.7/3#8"'%7#(&%.4A&#(&"2%#?.7'3(2:#3(452"3;#1&"%"#'%"#?'76#5299"%"7(#='%2"(2"3#.9#(.%?'#'75#"':&#5299"%"7(#:.8.%B#32^"B#'75#3&',"B#&'3#'#5299"%"7(#36?0.82:#?"'727A;##<7#(&"#,&.(.#'0.="B#(&"#?.7/3#'%"#:.73(%4:(27A#(.%?'#(.#0"#43"5#54%27A#'#947"%'8#,4]'#(&"#9.88.>27A#5'6;##

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

:&%$.!,1$5%+!-&4,1!D&4!1!D2%)41(!?2R1K!T2%C).5!

Page 55: We are what we eat: A Sherpa Cookbook

'75#,%"33"3#(&"#04(("%#:2%:8"#.7(.#(&"#(.%?';#$7.(&"%#?.7/#,%.,"%86#25"7(292"3#"':&#(.%?'#06#'((':&27A#'#,2:(4%"#.9#(&"#',,%.,%2'("#A.5#(.#(&"#(.%?'#>2(&#'#(&27#>..5"7#%.5;#$75#927'886#(>.#?.7/3B#43"#>'("%#(.#,"%9":(#(&"#3&',"#.9#(&"#(.%?'#'75#(&"7#,8':"#(&"?#27#(&"2%#,%.,"%#,.32(2.7#.7#(&"#'8('%;#<7#?.%"#"8'0.%'("#,4]'3B#(&"#(.%?'#>.485#'83.#0"#:.8.%"5#'75#.%7'("86#5":.%'("5#'::.%527A#(.#3(%2:(#3,":292:'(2.73;#

<7#'552(2.7B#9""527A#?.7/3#23#.9("7#(&"#%"3,.7320282(6#.9#(&"#:.??472(6;#$76(2?"#?.7/3#'%"#27=2("5#27(.#(&"#=288'A"#(.#5.#'#,4]'B#34:&#'3#'#&.43"#,4]'#.%#947"%'8#,4]'B#2(#23#(&"#&.43"#.>7"%L3#%"3,.7320282(6#(.#,%.=25"#'88#.9#(&"#?.7/3#'75#:.7(274.4386#3"%="#(&"?#("'#9.%#(&"#54%'(2.7#.9#(&"2%#3('6;##

<7#'#8'%A"%#3"73"B#2(#23#'83.#(&"#:.??472(6L3#%"3,.7320282(6#(.#34,,.%(#(&"#?.7'3("%6#'3#'#>&.8"#'75#2752=254'83#3""/27A#(.#"'%7#?"%2(#5.7'("#?.7"6B#.%#9..5#2("?3#34:&#'3#%2:"B#("'B#'75#:%':/"%3#(.#(&"#7"'%"3(#?.7'3("%6;#$::.%527A#(.#(&"#(%'52(2.7'8#U455&23(#:&'%2(6#363("?B#?.7/3#'%"#34,,.3"5#(.#0"A#9.%#(&"2%#?"'83;##W.>"="%#2(#23#'#="%6#%'%"#.::4%%"7:"#9.%#+&"%,'#?.7/3#(.#0"A;#$::.%527A#(.#.7"#8'?'B#a27#(&"3"#"=28#(2?"3#,".,8"#(&27/#?.7/3#'%"#8'^6#'75#3.#0"A%45A"#(&"?#9..5b;OF#

Page 56: We are what we eat: A Sherpa Cookbook

#

I" J'K,:6/&;23,J2./,L/./D';/(,7./&%+</,

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

('3("#('3(27A;#

<7#'552(2.7B#'3#+&"%,'3#0":.?"#?.%"#'9984"7(#'#8'%A"%#='%2"(6#.9#27A%"52"7(3#&'="#0""7#'55"5#(.#(&"#:42327";#;#$#,%2?"#"@'?,8"#.9#(&23#23#"AA3;#<7#,%"=2.43#A"7"%'(2.73B#"AA3#>"%"#%'%"86#

27:.%,.%'("5#27(.#(&"#+&"%,'#52"(;##W.>"="%#(.5'6B#29#'#9'?286#:'7#'99.%5#(.#046#"AA3B#.%#29#3.?".7"#27#(&"#=288'A"#%'23"3#:&2:/"73B#"AA3#'%"#"'("7#0.(&#.7#(&"2%#.>7B#>&"(&"%#9%2"5#.%#'3#'7#.?"8"(B#.%#4(282^"5#27#(&"#,%",'%'(2.7#.9#(%'52(2.7'8#+&"%,'#523&"3;#\.%#"@'?,8"B#'5527A#'7#"AA#(.#(&"#5.4A&#>&"7#?'/27A#7..58"3#9.%#(&4/,'#.%#3&'/,'#:%"'("3#92%?"%B#('3(2"%#7..58"3;#$83.#27#(&"#

,%",'%'(2.7#.9#%2/2/.%#d3""#.,,.32("#,'A"e#'7#"AA#'553#(.#(&"#_4'82(6#.9#(&"#0'(("%;#

:.;+,<!37*!4',*=1!3+4*1!.,(!.>+0+3=!3'!/$%27.)*!*<<)!+)!.!

0$?$%=!*,@'=*(!>=!2',3*4/'%.%=!A7*%/.)!37.3!37*+%!.,2*)3'%)!(+(!,'3!7.;*5!

Page 57: We are what we eat: A Sherpa Cookbook

#

3%+4)*5)%-.!V.('(."3#)AA#\8.4%#Y72.73#c'%82:#-&282"3#c%""7#Y72.73#+'8(#U4(("%#!6&!7&&$A!!

H; V""8#,.('(."3#'75#3&%"5#(&"?#4327A#'#A%'("%;#1&23#>288#(4%7#(&"#,.('(."3#27(.#'#?43&;#

F; D"@(B#,%",'%"#(&"#5"32%"5#3'4:"#0":'43"#(&"#,'7:'/"3#'%"#0"3(#>&"7#"'("7#%2A&(#'>'6;#

T; $55#'7#"AA#'75#'#82((8"#02(#.9#98.4%#(.#(&"#,.('(."#?43&#(.#(&2:/"7#2(;#1&"#"AA#23#7.(#7":"33'%6#04(#2(#>288#,%.=25"#'#0"(("%#98'=.%;#\8.4%#3&.485#0"#'55"5#A%'54'886#(.#'=.25#?'/27A#(&"#0'(("%#(.#(&2:/;#dU"9.%"#'5527A#(&"#98.4%#'75#"AAB#%"?.="#'#3:..,#.9#,.('(.#(.#43"#27#(&"#:&282#3'4:"e#

N; W"'(#.28#27#'#,'7#O; V8':"#'#8'%A"#&"',#.9#0'(("%#.7(.#(&"#,'7;#h327A#(&"#0':/#.9#

'#?"('8#3"%=27A#3,..7#3,%"'5#(&"#0'(("%#.4(#27(.#'#98'(#,'7:'/";#<(#23#0"3(#(.#',,86#,%"334%"#27#'#:2%:48'%#?.(2.7B#3('%(27A#27#(&"#:"7("%#'75#>.%/27A#6.4%#>'6#(.>'%5#(&"#.4(325";#

E; \82,#'9("%#.7"#325"#&'3#0%.>7"5;#Q; +"%="#>2(&#04(("%#'75#:&282#3'4:"#3,%"'5#.7#(.,#.9#(&"#

,'7:'/";##

1.#"'(*#S2,#.9#,.%(2.73#.9#(&"#,'7:'/"#'75#52,#27#(&"#3'4:"#.%#%.88#(&"#,'7:'/"#27(.#'#8.A#'75#(&"7#%2,#,2":"3#.99#.9#(&"#"75;##

#

*,+,+7.%(!@&/*/&!@*$)*A#!2#';#+!U-/>!59//#'!*$+!)>-6-!2*9)#L!

#

dI;#S2/2#/4%e#

=12#).!D&4!U5$;$5;$&4!1&"%"#'%"#?'76#5299"%"7(#,.3320282(2"3#'75#:.?027'(2.73##9.%#3'4:"3#(.#(.,#%2/K/2K/.%;#1&"#9.88.>27A#23#(&"#?.3(##:.??.7;#

H; W"'(#.28#27#'#3?'88#3'4:",'7;#F; U%.>7#:&.,,"5#.72.7#'75#:%43&"5#A'%82:#

$55#'#3,..7948#.9#(&"#3&%"55"5#,.('(.#T; -.?027"#'75#:%43&#:&282"3B#A%""7#.72.73B#'75#3'8(;##N; $55#(&"#:&282#?2@(4%"#(.#(&"#3'4:",'7#'75#9%6#9.%#'#

9">#?274("3B#3(2%%27A#9%"_4"7(86;#

\.%#'7.(&"%#='%2'(2.7B#'55#3.?'%#273("'5#.9#:&282"3#'75#A%""7#.72.73#27#3(",3#N#'75#O;##1&23#>288#:%"'("#'#(&2:/"%B#:&""36#3'4:";Y%#'#32?,8"#?2@(4%"#.9#:%43&"5#:&282"3B#A'%82:B#'75#3'8(#:'7#0"#43"5#(.#(.,#%2/K/2K/.%;#

#

#

1.,#Z"9(*#$#&.?"?'5"#A%'("%B#?'5"#9%.?#'#?"('8#,8'("#>2(&#'#3"%2.43#.9#&.8"3#(':/"5#27(.#2(#06#'#7'28B#23#'#3('75'%5#2("?#27#+&"%,'#/2(:&"73#27#.%5"%#(.#3&%"5#(&"#,.('(."3#9.%#%2/K/2K/.%;##1.,#S2A&(*#1&"#0'(("%#?'5"#.9#,.('(.B#"AAB#'75#98.4%;#U.((.?#Z"9(*#+,%"'527A#'#,.('(.#,'7:'/";#U.((.?#S2A&(*#)'(27A#'#92723&"5#,'7:'/";#

#

Page 58: We are what we eat: A Sherpa Cookbook
Page 59: We are what we eat: A Sherpa Cookbook

#

#

#

Page 60: We are what we eat: A Sherpa Cookbook

#

#

$,,"752@#$#

637/$58&-3+&98":%-&;00+&<-="5&)7A823&# +&"%,'#V%.747:2'(2.7# +&"%,'##

dI"='7'A'%2#+:%2,(e#$8:.&.8#-.7('27"%# KK# I.]4?#$,,8"# KK# +6m4#$40"%A27"# KK# U&"7(m#U'7'7'# KK# P"%m#U'%8"6# KK# C'4#U""%# -&''7A# :&6 7#U%"'5# P4%# P4%#U4:/>&"'(# KK# 1'4#,&"#U4:/>&"'(#V'7:'/"# 1&'4/.%# 1'4#/4%#U4(("%# J'%# ? %#-'00'A"# U'75'# 0'75 #-'48298.>"%# KK# /'48 #-'%%.(# c']'%# cm]'%#-&""3"# -&2^# -2^#-&2="3# S'?0'# S'?0m#-.%7# Z2:&2# Y-) !

Page 61: We are what we eat: A Sherpa Cookbook

#

-.%2'75"%# I'726'# I&'726m#-4?27#+""5# n2%'i]2%'# ^2%m#-4%5# +&.# +6.#-4%%6# KK# +'8='#I.4A&# KK# (6 #I%2"5#1.?'(.# KK# +6m?(m#I%6#13'?,'# KK# P'%= #,&"#I4?,827A# J.K?.# ?' #?' !)AA# KK# -"#?"75./#\"74A%""/#+""5# J"(&2# J"75.#c'%82:# c./,'# A./, #c27A"%# c6"3'%# c6"3'%#c%""7#Y72.7# KK# ,6 ]# .7?4#c%""73# :&"%?'7A# :&"%? 7#c%..?# J'A,'# #Z"7(283iV483"3# 5&''8# 5 8!Z2_4.%# S'/32# #J"'(# KK# 36 #J28/# .?'# .? #J288# KK# -&64#('/#J288"(# KK# A6 % #J288"(#U""%# 1&.7A0'# (. 0 #

Page 62: We are what we eat: A Sherpa Cookbook

J.47('27#V",,"%# $2%?.7A# 6 #J43('%5#+""5# (.%2# (.% #D'/# 7'/# 7 /#D..58"#+.4,# 1&4/,'# (&4/, #/&4 #Y72.7# %6'^# ,6 #V"'74(# 0'5'?# U'5'?#V2:/8"# ':&'%# ': %#V8"'3"#1'/"# +&"6K+&"6# +6"#36"#V.('(.# KK# S2#V.('(.#V'7:'/"# # %2/ #/4%#V.('(.#+.4,# D'/(4%# #V4?,/27# ,&'%32# ,&'%: #S'523&# KK# Z'4#S2:"# 5"6# I #+'8(# (3'# :& #+&"%,'#+("># +&'/,'# 36 /, #+,2:"3#dA"7"%'8#("%?e# J'3'8'# ?'3'8 #+_4'3&# <3/43#/.%"88'# <3/43#+(27A27A#D"((8"3# +2K6./# 36 /#+4A'%# KK# +'//'%#1"'#:&4%7# I.7A#?.# 5. #?4#1&2:/#+/277"5#1.?'(.# U&"7('# U&"7(m#120"('7#-../2"# P',3"6# /& #

Page 63: We are what we eat: A Sherpa Cookbook

120"('7#1"'# +4K:&'# +4#:6 #1.4:&""#P.%"88'# 1.4:&"6#P'%"8'# /'%"8 #13'?,'# 13'?,'i:&'?,'# :'?, #13'?,'#27#'#?'88"'08"#0'88# V'/i,'A# V'/#13'?,'#V.%%25A"# P'2# -6'?54%#14%?"%2:#V.>5"%# KK# 64# ' #["A"('08"3# -&"%?47A# :&"%? #!"5527A#5%27/# I"?:&'7A# #!&"'(# # ( #X'/# 6'/# 6 /#n&4?# n&.?# C.?#n.,/2.# n.,/2.# C.,#/6.#KK# W.?2#X'%2# &.? #6'% #KK# P'/32%# P /32%#KK# S285&4/# S285./#KK# +"%:4?# +"%/'?#KK# +&.3&""?# +6.32?#KK# +.?'%# +.?'%#KK# +6'7# 36 7#KK# 1"#?.K?.# c.,#A.,i(2#?' #?' #KK# 1.'## (4 #KK# 1.%?'# (.%? #o\.%#523&"3#>"%"#(&"%"#23#7.#3('75'%5#)7A823&#(%'738'(2.7B#'7#)7A823&#="%32.7#.9#(&"#7'?"#>'3#7.(#,%.=25"5;#

Page 64: We are what we eat: A Sherpa Cookbook

#

#

#

#

"??)%*5I!H!D4(%2(2.7'8#\':(3##

\..5#-.??.52(6#

)5208"#V.%(2.7#

J.23(4%"#c%?3#

V%.(2"7#A%?3#

\'(#A%?3#

J27"%'8#A%?3#

\20"%#A%?3#

)7"%A6#/;A%?3#

-'8:24?#?A%?3#

V&.3,&.%.43#?A3#

<%.7#?A3#

-'%.("73#4A#

[2('?27#-#?A3#

-"%"'8#c%'27#

# # # # # # # # # # # #

U4:/>&"'(# QN# HH;T# HG;T# F;N# F;T# E;E# TFT# EN# TOO# HO;O# G# G#J'2^"#I%6# HGG# HN;M# HH;H# T;E# H;O# F;Q# TNF# HG# TNE# T;T# MG# G#J'2^"#98.4%#>&2("#

HGG# HF;G# M;F# T;M# H;F# H;E# TOO# FG# FOO# F;N# # G#

J'2^"#98.4%#6"88.>#

HGG# HF;G# M;F# T;M# H;F# H;E# TOO# FG# FOE# F;N# TG;O# G#

J288"(# HGG# HN;N# Q;Q# H;F# F;M# T;Q# TFF# FEE# FQE# NM;H# # G#S2:"#470.28"5#

HGG# HF;E# R;O# G;E# G;M# # TNM# HG# FEG# F;R# M# G#

S2:"#,'%(0.28"5#

HGG# HT;T# E;N# E;N# G;Q# G;F# TNE# R# HNT# H;G# # G#

S2:"#S'># HGG# HT;T# Q;O# H;G# G;M# G;E# TNE# HG# HMG# T;F# F# G#S2:"#-'/"3# HGG# HF;F# E;E# H;F# F;G# G;Q# TNE# FG# FTE# FG;G# G# G#

Page 65: We are what we eat: A Sherpa Cookbook

S2:"#,499# HGG# HN;Q# Q;O# G;H# T;R# G;T# TFO# FT# HOG# EE# G# G#!&"'(#98.4%#

HGG# HF;F# HF;H# H;Q# F;Q# H;M# TNH# NR# TOO# N;M# FM# G#

!&"'(#98.4%#%"927"5#

HGG# HT;T# HH;G# G;M# G;E# G;T# TNR# FT# HFH# F;Q# FO# G#

V483"3#'75#Z"A4?"3#

# # # # # # # # # # # #

U'7A'2#A%'?#

HGG# M;R# HQ;H# O;T# T;G# T;M# TEG# FGF# THF# N;E# HRM# T#

U"7A'2#d5'8e#

HGG# M;M# FG;R# O;E# F;Q# H;F# TQF# OE# TTH# O;T# HFM# H#

U8':/#A%'27#>&.8"#

HGG# HG;E# FH;G# H;E# T;E# N;N# TNN# HHG# TNR# R;N# FG# F#

U8':/#A%'27#5'8#

HGG# HG;M# FN;G# H;N# T;F# G;M# TNQ# HON# TRO# T;R# TE# G#

-.>#,"'# HGG# HT;N# FN;H# H;G# T;F# T;R# TFT# QQ# NHN# R;E# HF# G#c%""7#A%'?#>&.8"#

HGG# HG;N# FN;G# H;T# T;O# N;H# TTN# HFN# TFE# Q;T# MN# G#

c%""7#A%'?#5'8#

HGG# HG;H# FN;O# H;F# T;O# G;R# TNR# QO# NGO# T;M# NM# G#

Z"7(28# HGG# HF;N# FO;H# G;Q# F;H# G;Q# TNT# EM# FMT# Q;O# FQG# #V"'3#5%6# HGG# HE;G# HM;Q# H;M# F;F# N;O# THO# QO# FMR# Q;GO# TM# G#+.6'0"'7#0%.>7#

HGG# R;H# NT;F# HM;O# N;E# T;Q# NTF# HNG# EMG# HG;N# NFE# #

+.6'0"'7#08':/#

HGG# HF;H# TT;T# HO;G# N;G# N;T# TMO# FHT# OGM# M;O# HG# #

U"7A'8# HGG# HG;F# TT;T# HQ;Q# O;G# N;F# NGG# FFE# ONE# R;O# HG# G#

Page 66: We are what we eat: A Sherpa Cookbook

>&2("#["A"('08"3# # # # # # # # # # # # #$?'%'7(&# # RO;G# T;G# G;T# T;E# H;H# NT# RGG# OG# FF;M# TOGN# TT#U'?0..#+&..(#

ON# RR;R# T;M# G;O# H;H# # NT# FG# EO# G;H# G# O#

-'00'A"# RR# MH;M# H;R# G;H# G;E# H;G# FQ# TM# NN# G;R# HFG# HFN#-'%%.(#Z"'="3#

OH# QE;E# O;H# G;O# F;R# H;M# QQ# TNG# HHG# R;R# OQGG# QM#

-'48298.>"%#A%""7#

QH# RG;G# O;M# H;T# T;F# F;G# EE# EFE# HGQ# NG;G# # #

-.%2'75"%#8"'="3#

QG# RE;T# T;T# G;E# F;F# H;F# NN# HRN# QH# H;NF# EMHR# HTO#

\"74A%""/#8"'="3#

OM# RE;H# N;N# G;M# H;O# H;H# NM# TMO# OH# H;MT# FTNG# OF#

c'%82:# MF# QM;O# F;N# G;O# G;M# H;E# NH# OT# NF# G;E# RNO# TE#J27(# NO# RN;M# N;R# G;E# H;M# F;G# NR# FGG# EF# HO;E# HEFG# FQ#J43('%5#8"'="3#

# RM;R# N;G# G;E# H;E# G;R# TN# HOO# FE# HE;T# FEFF# TT#

V4?,/27#8"'="3#

# RH;M# N;E# G;R# T;Q# F;H# OO# TMF# HHF# # # #

S'523&#8"'="3#

HGG# MG;R# T;R# G;N# H;E# H;G# FR# FEO# OM# G;M# QTGG# RH#

S',"#8"'="3#

# RN;M# O;H# G;N# F;O# H;F# NR# TQG# HHG# HF;O# HTG# EO#

S..(3#'75#140"%3#

# # # # # # # # # # # #

-'%%.(# MO# RE;G# G;M# G;F# H;H# H;F# NR# RG# OTG# H;GT# NFQO# T#c'%82:#I%6# RO# EF;G# E;G# G;H# H;G# G;R# HNO# TG# THG# H;T# # HT#Y72.7# MO# RO;E# H;F# G;H# G;N# H;T# OG# NQ# OG# G;E# G# HH#

Page 67: We are what we eat: A Sherpa Cookbook

V.('(.# RO# QN;Q# H;E# G;H# G;E# G;E# MQ# HG# NG# G;NR# G# HQ#S'523&#,27/# MR# MG;R# G;E# G;T# G;M# G;E# TF# OG# FG# G;TQ# G# HQ#S'523&#>&2("#

MM# MN;N# G;Q# G;H# G;E# M;E# HQ# TO# FF# G;N# T# HO#

+>""(#,.('(.#

MQ# ER;O# H;F# G;T# H;G# G;Q# HFG# NE# OG# G;FH# E# FN#

14%72,#%"5# EG# RR;M# H;F# G;HO# G;Q# H;T# TM# NR# TO# F;T# H;F# #D4(3#'75#Y28#+""53#

# # # # # # # # # # # #

$8?.75# # O;F# FG;R# OR;M# F;M# H;Q# EEO# FTG# NMG# O;GM# G# G#-'3&"># # O;M# FH;F# NE;M# F;N# H;T# OME# OG# NOG# O;R# EG# G#-.:.74(# # N;T# E;R# EF;T# H;E# E;E# EEF# NGG# FHG# Q;R# G# Q#c%.47574(# QT# T;G# FO;T# NG;H# F;N# T;H# OEQ# MG# TOG# F;O# TQ# G#Z273""5#+""53#

MM# E;O# FG;T# TQ;H# F;N# N;R# OTG# HQG# TQG# F;Q# TG# G#

!'874(# NO# N;O# HO;E# EN;O# H;R# F;E# ERQ# HGG# TRG# F;GN# E# G#\%42(3# # # # # # # # # # # # #$?'8'# RM# RH;R# G;O# G;H# G;O# T;N# OR# OG# FG# H;F# M# EGG#$,,8"# MG# RN;E# G;F# G;O# G;T# H;G# OM# HG# HN# G;EE# G# H#U'7'7'# QH# QG;H# H;F# G;T# G;R# G;N# HHE# HQ# TE# G;TQ# QR# Q#c%',"# MO# RF;F# G;E# G;N# G;M# F;R# OR# FG# FT# G;O# T# H#Z',32# OM# QM;M# G;O# G;GF# G;O# H;N# QT;E# FER# FG;E# F;Q# # NR#Z"?.7#]42:"#

# RO;G# H;G# G;M# G;T# # OQ# QG# HG# G;GT# G# TM#

Z2:&2# ER# RN;H# H;H# # G;O# G;O# EH# HG# TO# G;Q# G# TH#J'7A.# QN# RH;G# G;E# # G;N# G;Q# QN# HN# HE# H;T# FQNT# HE#Y%'7A"# EQ# RQ;E# G;Q# # G;T# G;T# NR# FE# FG# G;TF# HHGN# TG#V','6'# QO# MG;R# G;E# # G;O# G;R# TF# HQ# HT# G;O# EEE# OQ#\23&B#J"'(# # # # # # # # # # # # #

Page 68: We are what we eat: A Sherpa Cookbook

'75#"AA#U499'8.# # QR;Q# HM;N# # # # RE# T# HRM# # # #I4:/#J"'(# # QF;T# FH;E# N;R# # # HTG# N# FTO# # # #)AAK&"7# # QT;Q# HT;T# HT;T# # # HQT# EG# FFG# F;H# EGG# G#\23&# QR# QE;Q# HE;Q# H;N# # # MQ# EOG# HQO# H# G# FF#c.'(#J"'(# # QN;F# FH;N# T;E# # # HHR# HF# HMT# # # #V.%/#J43:8"#

# QQ;N# HR;Q# N;N# # # HHN# TG# FGG# F;F# # #

J28/#'75#J28/#V%.54:(3#

# # # # # # # # # # # #

U499'8.#?28/#

HGG# RH;G# N;T# E;O# G;R# # HHQ# FHG# HTG# G;F# HEG# H#

-.>#?28/# HGG# RQ;O# T;F# N;H# G;R# # EQ# HFG# MG# G;F# HQN# F#-4%5# HGG# RM;H# T;F# N;G# G;R# # EG# HNM# MT# G;F# HTQ# H#c.'(#?28/# HGG# RE;R# T;T# N;O# G;Q# # QF# HQG# HFG# G;T# # H#\'(#'75#)5208"#.283#

# # # # # # # # # # # #

U4(("%# HGG# HM;G# # RH;G# F;O# # QFM# # # # TFGG# #c&""#:.># HGG# # # HGG# # # MGG# # # # FGGG# #c&""#0499'8.#

HGG# # # HGG# # # MGG# # # # MGG# #

# # # # # # # # # # # # ## # # # # # # # # # # # #

ooS":.%5"5#9%.?#(&"#I23(%2:(#$A%2:48(4%'8#Y992:"#27#+'88"%2"##

#

Page 69: We are what we eat: A Sherpa Cookbook

#

"??)%*5I!7!!U)(5+5&%!1&23#,%.]":(#23#7.(#27("75"5#(.#,%"3"7(#'#:.?,%"&"732="#%"=2">#.9#+&"%,'#9'2(&#.%#(&"#27(%2:':2"3#.9#120"('7#U455&23?;#S'(&"%#2(#23#0%2"9#.="%=2">#5"('2827A#(&"#2?,.%('7:"#.9#9..5#27#,%.?27"7(#%"82A2.43#9"3(2='83#'75#,%':(2:"3;#J'76#3(452"3#&'="#0""7#:.754:("5#.7#+&"%,'#%"82A2.43#%2(4'83;#1.#%":.73(%4:(#'75#"='84'("#(&.3"#3(452"3#>.485#0"#'#8'%A"%#475"%('/27A#(&'7#9"'3208"#27#(&23#,%.]":(;#\.%#'7#27K5",(&#'7'86323#.9#+&"%,'#%"82A2.7#3""#a+&"%,'3#.9#D",'8*#U455&23(#W2A&8'75"%3b#06#-&%23(.,&"#=.7#\p%"%KW'2?"75.%9##.%#a+&"%,'3#1&%.4A&#1&"2%#S2(4'83b#06#+&"%%6#Y%(7"%;#

Page 70: We are what we eat: A Sherpa Cookbook

#

"??)%*5I!W!

@;;&'M+<2%/,1'+D+$8,%/<;/&2%)&/3,'9,K2%/&,2%,

.2&+')3,2D%+%)(/3#

"(-5-2*)# 6),?)41-24)#

+"'#Z"="8# FHF#5"A%""3#\#

FBGGG#9(;# FGR#5"A%""3#\#

OBGGG#9(;# FGT#5"A%""3#\#

QBOGG#9(;# HMR#5"A%""3#\#

HGBGGG#9(;# HMN#5"A%""3#\#

Page 71: We are what we eat: A Sherpa Cookbook

#

=2++).-5&%.!D&4!824-9)4!U).)14#9!

• 69)!1*1?-5&%!1%*!*)J)(&?,)%-!&D!=9)4?1!D&&*!&2-.5*)!&D!/)?1(K!.?)#5D5#1((B!5%!-9)!O=!'9)4)!-9)4)!14)!,1%B!=9)4?1!5,,5+41%-.@!

• 69)!&45+5%!&D!-9)!?&-1-&!5%!=&(2$92,C2@!

• 69)!9)1(-9!)DD)#-.!&D!=2;#91!1-!95+9!1(-5-2*).!J)4.2.!(&'!1(-5-2*).@!

• "%!1%1(B.5.!&D!#9)).)!1%*!#9)).)!D1#-&45).!5%!=&(2$92,C2@!

• 69)!4&()!&D!D&&*!5%!,&%1.-5#!(5D)!1%*!4)(5+5&2.!45-21(.!

Page 72: We are what we eat: A Sherpa Cookbook

!05.-!&D!3%-)4J5)'.!#V'3'7A#Z'?'#<7("%=2">"5#.7#HHiHGiGHKHHiFGiFGHH#27#C470"32;#$#+&"%,'#?'7#27#&23#8'("#9.%(2"3B#J%;#V'3'7A#Z'?'#23#(&"#.>7"%#.9#$7A#-&./,'3#8.5A"#27#C470"32;#W23#23#?'%%2"5#'75#&'3#(&%""#5'4A&("%3#27#(&"2%#(>"7(2"3;#<7#'552(2.7#(.#.>727A#(&"#85.A"B#V'3'7A#Z'?'#'83.#.>73#8'75#27#C470"32#>&2:&#&"#,'63#.(&"%#7.7#+&"%,'#?"?0"%#.9#C470"32#(.#9'%?;##-'752#Z'?'#<7("%=2">"5#.7#HHiHGiGHKHHiFGiFGHH#27#C470"32;#$#+&"%,'#>.?'7#27#&"%#"'%86#9.%(2"3B#-'752#Z'?'#23#(&"#>29"#.9#J%;#V'3'7A#Z'?'#'75#(&"#927'7:2'8#'75#:4827'%6#?'7'A"%#.9#$7A#-&./,'3#8.5A";#+&"#'83.#3,"753#'#:.7325"%'08"#'?.47(#.9#(2?"#>.%/27A#27#&"%#="A"('08"#A'%5"7#'75#("7527A#(.#(&"#9'?286L3#82="3(.:/;###I.8?'#Z'?'#<7("%=2">"5#.7#HHiHGiGHKHHiFGiFGHH#27#C470"32;#$#FM#6"'%#.85#+&"%,'#>.?'7B#I.8?'#Z'?'#23#(&"#5'4A&("%#.9#V'3'7A#'75#-'752#Z'?';#+&"#>.%/3#27#(&"#8.5A"B#,%",'%27A#9..5#9.%#A4"3(3#'75#("':&27A#(&"#(&%""#6.47A"%#:&285%"7#>&.#3('6#>2(&#(&"#9'?286#&.>#(.#:../;#+&"#>'3#0.%7#27#C470"32#'75#"54:'("5#27#P'(&?'754;##U'5%"6#Z'?'#<7("%=2">"5#.7#HHiHMiFGHH#27#C470"322#$#+&"%,'#?'7#27#&23#8'("#(&2%(2"3B#J%;#U'5%"6#Z'?'#23#'#7'(2="#.9#C470"32;#W"#23#(&"#.>7"%#.9#'#8.5A"#'75#23#>"88#/7.>7#9.%#&23#%2854/;##W"#'75#&23#>29"#&'="#'#(>.#6"'%#.85#3.7;##Z&'?.#Z'?'#<7("%=2">"5#.7#HHiHFiFGHH#27#C470"32#$#+&"%,'#>.?'7#27#&"%#"'%86#(&2%(2"3B#Z&'?.#Z'?'#23#(&"#>29"#.9#U'5%"6#Z'?';#+&"#3,"753#?.3(#.9#&"%#(2?"#("7527A#(.#(&"2%#3.7#'75#:../27A#9.%#(&"#9'?286#'75#A4"3(3;##P&'%?'#Z'?'#<7("%=2">"5#.7#HHiHOiFGHH#

Page 73: We are what we eat: A Sherpa Cookbook

$#+&"%,'#?'7#27#&23#"'%86#(&2%(2"3B#J%;#P&'%?'#Z'?'#23#'#7'(2="#.9#C470"32;#W"#23#?'%%2"5#>2(&#(>.#6.47A#:&285%"7#'75#&"#>.%/3#'3#'7#"8"?"7('%6#3:&..8#("':&"%#'0.4(#'7#&.4%3#>'8/#9%.?#C470"32;#W23#>29"#23#%"3,.73208"#9.%#("7527A#(.#(&"2%#92"853#>&"%"#(&"6#A%.>#,.('(."3B#>&"'(B#'75#="A"('08"3;##$7A#-&.%(2#+&"%,'#<7("%=2">"5#.7#HHiHHiHH#'75#HHiHNi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iFG#27#C470"32#$#+&"%,'#?'7#27#&23#"'%86#(>"7(2"3B#V'3'7A#P'?2#23#(%"//27A#A425"#27#+.84#P&4?04;#W"#>'3#0.%7#27#V&.%(3"#'75#3(288#82="3#(&"%"#>&"7#&"#23#7.(#(%"//27A#.%#5.27A#04327"33#27#P'(&?'754;##DA'>'7A#-&.5"7#<7("%=2">"5#.7#HHiFG#27#1&40("7#-&.827A##DA'>'7A#-&.5"7#23#'#EH#6"'%#.85#747#'(#1&40("7#-&.827A#J.7'3("%6;#+&"#>'3#0.%7#27#(&"#I.7A,'#%"A2.7#.9#120"(#'75#"3:',"5#27(.#D",'8#>&"7#3&"#>'3#'#6.47A#:&285;###J%;#'75#J%3;#C'7"#I."#<7("%=2">"5#.7#HHiMiFGHH#'75#HHiFFiFGHH#27#V&.%("7A;#J%;#'75#J%3;#C'7"#I."#82="#27#(&"#(>.#&.43"#=288'A"#.9#V&.%("7A;#1&"6#.>7#(&"#)="%"3(#[2">#c4"3(#&.43"B#'#9%"_4"7(#%"3(#,.27(#9.%#(%"//"%3#'75#'#>"88#/7.>7#,8':"#(.#5"82:2.43#+&'/,'#(.#,.%("%3#'75#A425"3;##D'%"75%'#1&','#J'A'%#<7("%=2">"5#.7#HHiFFiFGHHKHHiFQiFGHH#27#+'88"%2"##

Page 74: We are what we eat: A Sherpa Cookbook

$#?'A'%#?'7#27#&23#"'%86#9.%(2"3B#J%;#D'%"75%'#1&','#J'A'%#23#(&"#.>7"%#.9#(&"#J..782A&(#W.("8#27#+'88"%2"B#'#8.:'8#8.5A"#/7.>7#9.%#2(3#120"('7#?.K?.3;#J'76#:.??472(6#?"?0"%3#9%"_4"7(86#:.?"#(.#"'(#54%27A#(&"#5'6#04(#="%6#9">#A4"3(3#"="%#3('6#(&"#72A&(;#D'%"75%'#1&','#23#?'%%2"5#>2(&#(>.#3.73#'75#&"#%":"7(86#0":'?"#'#A%'759'(&"%;#<7#&23#3,'%"#(2?"#&"#=.847(""%3#9.%#(&"#%"5#:%.33;#

J%3;#1&','#J'A'%##<7("%=2">"5#.7#HHiFFiFGHHKHHiFQiFGHH#27#+'88"%2";#1&"#>29"#.9#J%;#D'%"75%'#1&','#J'A'%B#J%3;#1&','#J'A'%#23#'#?'A"%#>.?'7#9%.?#'#3?'88#=288'A"#92="#&.4%3#3.4(&#.9#+'88"%2";#W"%#?'%%2'A"#>2(&#D'%"75%'#>'3#'%%'7A"5#06#(&"#:.4,8"3#,'%"7(3#'75#3&"#3,"753#&"%#(2?"#,%",'%27A#'88#.9#(&"#9..5#9.%#(&"#8.5A"#'75#9'?286;##J%;#C.&7#I."#<<#<7("%=2">"5#.7#HHiFFiFGHH#27#+'88'%2"#$#+&"%,'#?'7#27#&23#?25#929(2"3B#J%;#C.&7#I."#<<#23#'#9'%?"%#27#+'88'%2";#W"#>'3#0.%7#27#(&"#=288'A"#'75#>'3#'#=2('8#%":.4%3"#.7#9'%?27A#?"(&.53;##C2/4#+&"%,'#<7("%=2">"5#.7#HHiFTiFGHH#27#+'88"%2"#$#+&"%,'#?'7#27#&23#?25#9.%(2"3B#C2/4#+&"%,'#>'3#0.%7#27#V&',84#'75#3(288#.>73#'#&.?"#(&"%";#W"#23#(&"#3.7#.9#Z'/,'#+&"%,';###Z'/,'#+&"%,'#<7("%=2">"5#.7#HHiFTiFGHH#27#+'88"%2"#$#+&"%,'#?'7#27#&23#"'%86#32@(2"3B#J%;#Z'/,'#+&"%,'#>'3#0.%7#'75#3(288#82="3#27#V&',84;#W"#23#(&"#9'(&"%#.9#C2/4#+&"%,';###S'?#U'&'54%#P4%4?0'7A#<7("%=2">"5#.7#HHiFNiFGHH#27#+'88"%2"#-&2"9#I23(%2:(#Y992:"%#.9#+.84#P&4?04##1'48'#+474>'%#<7("%=2">"5#.7#HHiFNiFGHH#27#+'88"%2"#$3323('7(#(.#(&"#I23(%2:(#I"="8.,?"7(#-.??2(("";###I'>'#+&"%,'#<7("%=2">"5#.7#HHiFNiFGHH#27#+'88"%2"#)?,8.6""#.9#(&"#I23(%2:(#$A%2:48(4%'8#Y992:"#27#+'88'%2";#

Page 75: We are what we eat: A Sherpa Cookbook

#$7A#V"?'#+&"%,'#<7("%=2">"5#.7#HHiFNiFGHH#27#+'88"%2"#$#+&"%,'#>.?'7#27#&"%#?25#9.%(2"3B#$7A#V"?'#+&"%,'#23#'#8.:'8#%"325"7(#.9#+'88"%2";#+&"#23#?'%%2"5#'75#&'3#(>.#3.73;#+&"#:.?"3#9%.?#'#>"'8(&6#9'?286#'75#23#>"88#/7.>7#9.%#&"%#A"7"%.43#&.3,2('82(6#'75#:4827'%6#3/2883;##J%;#'75#J%3;#D62?'#+&"%,'#<7("%=2">"5#.7#HHiFOiFGHH#27#+'88"%2"#$7A#+&"%,'#:.4,8"#27#(&"2%#?25#32@(2"3B#J%;#'75#J%3;#D62?'#+&"%,'#:4%%"7(86#82="#27#+'88"%2"#'75#.>7#'#8'%A"##J%;#+.?#UIS#1'?'7A#<7("%=2">"5#.7#HHiFRiFGHH#$#OF#6"'%#.85#1'?'7A#?'7B#J%;#+.?#UIS#1'?'7A#23#'#?.47('27#'75#(%"//27A#A425"#27#+.84/&4?04;#W"#>'3#0.%7#27#'#=288'A"#(>.#&.4%3#7.%(&#.9#Z4/8';#!&"7#>"#?"(#&"#&'5#]43(#%":"7(86#92723&"5#'#(%"/#'75#>'3#.7#&23#>'6#(.#]2%2;##

Page 76: We are what we eat: A Sherpa Cookbook

#

U2082.A%',&6#

H; q$774'8#D">38"(("%;q#W2?'8'6'7#1%43(;#$::"33"5#I":"?0"%#EB#FGHH;#Z'3(#?.5292"5#C'74'%6#FGHH;#*ii>>>;&2?'8'6'7(%43(;.%Ai(%204(";,&,;##

F; qV.("7(2'8#1"%%.%23(#h3"#.9#V%"334%"#-../"%3;q#$+<+#<7("%7'(2.7'8;#$::"33"5#I":"?0"%#HB#FGHH;#Z'3(#?.5292"5#\"0%4'%6#NB#FGGN;#&((,*ii>>>;'323.7827";.%Ai7">3%..?i:%2323S"3,.73"i,%"334%"-../"%;@?8;##

T; -&2(%'/'%B#$728;#D>#!Y-=#!&=!8&&+!-$!?#@*6;#P'(&?'754*#V%27(#V.27(#V40823&27AB#FGHG;##

N; -&.5"7B#P47^'7A;#T>-66-!*$+!T>##2#3!8&&+!*$+!7&)-#/:!-$!Z>9/*$;#U'7A/./*#!&2("#Z.(43B#FGGR;#O; -82?027A#.4(#.9#W47A"%#$8.7A#(&"#+8.,"3#.9#(&"#W2?'8'6'3B#!\V#

E; W'2?"75.%9B#-&%23(.,&#=.7#\p%"%K;#D>#!7>#'@*2!D'*$2=&',#+;#D;,;*#+("%827AB#HMRN;#

Q; W'2?"75.%9B#-&%23(.,&#[.7#\4%"%K;#7>#'@*2!&=!?#@*60!Z9++>-2/!%-S>6*$+#'2;#D;,;*#1%'73'(8'7(2:#$%(3BHMQF;##

R; %-S>!E#*A2!E9'#!\*'/>#d08.Ae;#W2A&,"'/3,4%""'%(&;:.?;##&((,*ii>>>;]3(.%;.%Ai3('08"iQEFFTM;##

M; &((,*ii>>>;>9,;.%Ai:.47(%2"3i7",'8i&47A"%K279.i9..5K3":4%2(6K'7'86323#HG; P"886B#)82^'0"(&#)3(&"%;#D-5#/*$!T&&A-$S;#+7.>#Z2.7#V4082:'(2.73#FGGQ;#<(&':'B#D">#X.%/;#HH; Z'?'B#1&4,("7#+&"%,';#D>#!7>#'@*2!*$+!7>*'A>9,59;#D",'8#Z2(&.A%',&27A#-.;#Z1I;#HMMM#

HF; Y%(7"%B#+&"%%6;#q+&"%,'#V4%2(6;q#B2/&';#$::"33"5#D.="?0"%#OB#FGHH;#Z'3(#?.5292"5#\"0%4'%6#HMQT;##

HT; Y%(7"%B#+&"%%6;#7>#'@*2!D>'&9S>!D>#-'!"-/9*62;#D;,;*#-'?0%25A"#h72="%32(6#V%"33B#HMQR;#HN; V'(&'/B#C6.(2;#D*2/#!&=!?#@*6;#W2,,.:%"7"#U../3;#J'6#FGGQ#

HO; 7>*+&U!D-5#/#d08.Ae;#&((,*ii>>>;]'?6'7A7.%04;:.?;##HE; +&"%,'B#Z&'/,'#D.%04#'75#U']%':&'%6'B#U2%"75%'L!]-#U!&=!*!%-S>!E6*)#3!?*/9'*6!Y*$+2)*@#2!&=!7*S*',*/>*!?*/-&$*6!E*'A;;#W//W#

V'%(7"%3&2,#V%.]":(i#<-<JYI#FGGM#HQ; +&"%,'B#Z&'/,'#D.%04;#D>'&9S>!*!7>#'@*!^-$+&U;#[']%'#V4082:'(2.73#FGGR#C6'(&'B#1&'?"8#HR; !'("%#+(.%'A"*#$#3(%'("A6#9.%#-82?'("#-&'7A"#'5',(2.7#27#(&"#W2?'8'6'3;#<-<JYI#D.;#OE#!27("%#FGGM#

Page 77: We are what we eat: A Sherpa Cookbook

#############################################################H;#Z""B#+'7A#X.7A;#a-&'88"7A"3#.9#'#+&"%,'#I2:(2.7'%6#V%.]":(B#'::"33"5#I":"?0"%#EB#FGGHB#8'3(#?.5292"5#J'6#FNB#FGGNB#&((,*ii:%:8;(&;7"(i3"'8"@iZ""j+&"%,'I2:(;,59;#F;#W'2?"75.%9B#-&%23(.,&#[.7#\4%"%K;#7>#'@*2!&=!?#@*60!Z9++>-2/!%-S>6*$+#'2;#D;,;*#1%'73'(8'7(2:#$%(3BHMQF;#V'A"#HR;#T;#<025#N;#<025#O;#q13'?,'#)'("%3#'75#+>""(#1"'#I%27/"%3*#1<0"('7#<5"7(2(6#$33"%(2.7#1&%.4A&#\..5Bq#%-S>!E#*A2!E9'#!\*'/>#d08.AeB#C'74'%6#HMB#FGHHB#'::"33"5#D.="?0"%#TB#FGHHB&((,*ii>>>;&2A&,"'/3,4%""'%(&;:.?iFGHHiGHi(3'?,'K"'("%3K'75K3>""(K("'K5%27/"%3;&(?8;#E;#J'A'%B#D'%"75%'#Q;#q13'?,'#)'("%3#'75#+>""(#1"'#I%27/"%3*#1<0"('7#<5"7(2(6#$33"%(2.7#1&%.4A&#\..5Bq#R;#<025#M;#W'2?"75.%9B#-&%23(.,&#[.7#\4%"%K;#7>#'@*2!&=!?#@*60!Z9++>-2/!%-S>6*$+#'2;#D;,;*#1%'73'(8'7(2:#$%(3BHMQF;#V'A"#Q;#HG;#<025#HH;#<025#HF;#+&"%,'B#I'>'#HT;<025#HN;#I."B#C.&7#HO;#J'A'%B#D'%"75%'#HE;#+&"%,'B#P&'%?'#HQ;#+&"%,'B#-'752#HM;#J'A'%B#D'%"75%'#FG;#<025#FH;#<025#FF;#Y%(7"%B+&"%%6;#q+&"%,'#V4%2(6Bq#B2/&'B#'::"33"5#D.="?0"%#OB#FGHHB#8'3(#?.5292"5#\"0%4'%6##HMQTB#&((,*ii>>>;]3(.%;.%Ai3('08"iQEFFTM;V'A"#OT#FT;#1'?'7AB#+.?#UIS#FN;#I."B#C.&7#<<#FO;#!\V#FE;<025#FQ;#W'2?"75.%9B#-&%23(.,&#[.7#\4%"%;#V'A"3#RKHG#FR;#<025#FM;#Z'?'B#V'3'7A#TG;#Y%(7"%B#+&"%%6;#7>#'@*2!D>'&9S>!D>#-'!"-/9*62;#D;,;*#-'?0%25A"#h72="%32(6#V%"33B#HMQR;#V'A"#HO#

Page 78: We are what we eat: A Sherpa Cookbook

###################################################################################################################################################################################################################################################################################TH;#V'(&'/B#C6.(2;#D*2/#!&=!?#@*6;#W2,,.:%"7"#U../3;#J'6#FGGQ;#V'A"#NFO#

TF;#qV.("7(2'8#1"%%.%23(#h3"#.9#V%"334%"#-../"%3Bq#$+<+#<7("%7'(2.7'8B#'::"33"5#I":"?0"%#HB#FGHHB#8'3(#?.5292"5#\"0%4'%6#NB#FGGNB#&((,*ii>>>;'323.7827";.%Ai7">3%..?i:%2323S"3,.73"i,%"334%"-../"%;@?8;##TT;#q$774'8#D">38"(("%Bq#W2?'8'6'7#1%43(B#'::"33"5#I":"?0"%#EB#FGHHB#8'3(#?.5292"5#C'74'%6#FGHHB#&((,*ii>>>;&2?'8'6'7(%43(;.%Ai(%204(";,&,;#TN;#Z'?'B#U'5%"6#

TO;#Y%(7"%B+&"%%6;#q+&"%,'#V4%2(6Bq#B2/&'B#'::"33"5#D.="?0"%#OB#FGHHB#8'3(#?.5292"5#\"0%4'%6##HMQTB#&((,*ii>>>;]3(.%;.%Ai3('08"iQEFFTM;V'A"#OT#TE;##W'2?"75.%9B#-&%23(.,&#[.7#\4%"%;#V'A"#R;#TQ;#<025#TR;#I.";#C.&7#<<#TM;Z'?'B#V'3'7A#NG;#W'2?"75.%9B#-&%23(.,&#[.7#\4%"%;#V'A"#E;#NH;#<025#NF;#Z'?'B#I.8?'#NT;#Z'?'B#I.%]""#C'704#NN;#-&."527B#DA'>'7A#NO;#Y%(7"%B#+&"%%6;#7>#'@*2!D>'&9S>!D>#-'!"-/9*62;#D;,;*#-'?0%25A"#h72="%32(6#V%"33B#HMQR;#V'A"#NF#

NE;#Z'?'B#I.%]""#C'704#NQ;#Z'?'B#I.8?'#NR;#+&"%,'B#Z&'/,'#D.%04;#D>'&9S>!*!7>#'@*!^-$+&U;#[']%'#V4082:'(2.73#FGGR#C6'(&'B#1&'?"8#NM;#W'2?"75.%9B#-&%23(.,&#[.7#\4%"%;#V'A"#NQ#OG;Z'?'B#1&4,("7#+&"%,';#D>#!7>#'@*2!*$+!7>*'A>9,59;#D",'8#Z2(&.A%',&27A#-.;#Z1I;#HMMM;#V'A"#HR;#OH;#Y%(7"%B#+&"%%6;#7>#'@*2!D>'&9S>!D>#-'!"-/9*62;#D;,;*#-'?0%25A"#h72="%32(6#V%"33B#HMQR;#V'A"#HFMKHTT#OF;##Y%(7"%B#+&"%%6;#7>#'@*2!D>'&9S>!D>#-'!"-/9*62;#D;,;*#-'?0%25A"#h72="%32(6#V%"33B#HMQR;#V'A"#HTE####

#