Manataka American Indian Council


 

COOKIN' WITH THREE SISTERS

 

 

Introduction

This entire section is courtesy of the Oneida Indian Nation who developed an effective program call the Three Sisters Nutrition Project to benefit American Indians suffering from a variety of modern diseases.  

"...The lifestyle changes that have occurred among Indian people over the past 200 years have contributed to the high incidence of such disabling diseases as diabetes, high blood pressure and heart disease. It is the goal of the Three Sisters Nutrition Project to help our people regain healthy diet and exercise habits by returning to their traditional foods, with the added benefit of current nutrition knowledge, which teaches us how to limit the amounts of fat and salt in our diet..."

It is our hope that you will refer to it often when meal planning for your family, so that you may enjoy the benefits of healthy eating.

The Three Sisters Story
Modern day agriculturists know it as the genius of the Indians, who inter-planted pole beans and squash with corn, using the strength of the sturdy corn stalks to support the twining beans and the shade of the spreading squash vines to trap moisture for the growing crop. Research has further revealed the additional benefits of this "companion planting.'' The bacterial colonies on the bean roots capture nitrogen from the air, some of which is released into the soil to nourish the high nitrogen needs of the corn. To Native Americans, however, the meaning of the Three Sisters runs deep into the physical and spiritual well-being of their people. Known as the "sustainers of life," the Iroquois consider corn, beans and squash to be special gifts from the Creator. The well-being of each crop is believed to be protected by one of the Three Sister Spirits. Many an Indian legend has been woven around the "Three Sisters" - sisters who would never be apart from one another- sisters who should be planted together, eaten together and celebrated together.

 ©2000 Oneida Indian Nation.




CORN RECIPES

Cheddar Corn Muffins With Cilantro

Cheesy Corn Bread

Corn Tortilla Casserole

Cornbread Stuffing

Creamed Cheese Corn Casserole

Fanciful Corn

Fresh Corn & Zucchini Soup

Fresh Corn Salad

Fresh Corn Skillet

Roasted Corn Kernels

Succotash

Three Sisters Corn Casserole

Yellow Cornmeal Dumplings

BEAN RECIPES  FISH RECIPES
FRY BREAD RECIPES

MAPLE SYRUP RECIPES

SQUASH RECIPES

WILD RICE RECIPES




Creamed Cheese Corn Casserole 

¼ cup butter
2 3 oz. packages cream cheese
1 11.25 can drained can of whole kernel corn
1 15 oz. can cream style corn
1 4 oz. can chopped green chili peppers
½ cup chopped onion
1 6 oz can French fried onions

Preheat oven to 350 degrees F. In a medium size bowl, cream together butter and cream cheese. Mix in whole kernel corn, cream style corn, chilies, onions and ½ can of French fried onions. Pour mixture into a 1 quart casserole dish. Bake for 15 minutes. Remove from oven and sprinkle the remaining French fried onions over the top of the casserole. Return to oven and bake 15 additional minutes.

Yield: 8 servings
Nutrition per serving: calories 200, percent of calories from fat 63% (14 g.), sodium 372 mg., cholesterol 39 mg.


Corn Tortilla Casserole

8 corn tortillas
1 ½ cup shredded Monterey Jack cheese
1 cup frozen whole kernel corn
4 sliced green onions
2 eggs
1 cup buttermilk
4 oz. can diced green chili peppers

Grease a 2 qt. square baking dish. Tear tortillas into bite size pieces. Arrange half of the tortillas in the dish. Top with half of the cheese, half of the corn and half of the green onions. Repeat layering with remaining tortillas, cheese, corn and onions. Stir together eggs, buttermilk and chili peppers. Gently pour over tortilla mixture. Bake uncovered at 325 degrees F for about 30 minutes or until a knife inserted near the center comes out clean. Serve warm.

Yield: 4 servings
Nutrition per serving: calories 388, percent calories from fat 42 % (18 g.), sodium 564 mg., cholesterol 146 mg.


Cheddar Corn Muffins With Cilantro

1 cup cornmeal
1 cup all-purpose flour
1 1/2 teaspoon baking powder
1 teaspoon sugar
1 teaspoon salt
1 teaspoon baking soda
1 1/2 cups buttermilk
2 eggs
1/4 cup margarine melted
1 cup frozen corn, thawed
4 ounces sharp shredded cheddar cheese (about 1 cup)
1 red or green pepper, finely chopped, about 3/4 cup
2 tablespoons chopped fresh cilantro


Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray. In a bowl combine cornmeal, flour, baking powder, sugar, salt and soda; set aside. Combine buttermilk, eggs and butter. Stir buttermilk mixture into cornmeal mixture with corn, cheese, pepper and cilantro until just combined; do not over mix. Divide batter evenly among muffin cups. Bake 22-26 minutes or until lightly browned. Cool in pan on rack 5 minutes before removing.

Yield: 12 muffins
Nutrition per serving: calories 190, sodium 375 mg., cholesterol 57 mg.


Fresh Corn & Zucchini Soup

6 cups low-salt chicken broth
2 cups diced zucchini
1/2 cup chopped onion
6 cups fresh corn kernels (about 12 ears)
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 cup plain fat-free yogurt
Jalapeno hot sauce (optional)


Bring broth to a simmer in a large pan. Add zucchini and onion; cover and simmer 2 minutes. Stir in corn, salt and pepper; cover and simmer 2 minutes. Place one-third of mixture in a blender and process until smooth. Repeat procedure with remaining mixture.

Pour soup into bowls; top with yogurt. Serve with jalapeno hot sauce, if desired.

Yield: 12 (1 cup) servings
Nutrition per serving: calories 96, percent calories from fat 16%, sodium160 mg, cholesterol 0 mg.


Yellow Cornmeal Dumplings

1 cup yellow cornmeal
1 cup all-purpose flour
2 teaspoons baking powder
2 teaspoons dry dill
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup water
1 tablespoon olive oil
2 eggs


Combine the first 6 ingredients in a medium bowl. Combine water, olive oil, and eggs separately, and stir well. Add to dry ingredients, stirring until well blended. With moistened hands, shape dough into 32 (1 inch diameter) balls, and set aside.Bring 2 quarts of water to a simmer in a large saucepan, and add half of the dumplings. Cover and cook for 10 minutes or until done (don’t let water boil). Remove the dumplings with a slotted spoon; set aside, and keep warm. Repeat procedure with remaining dumplings.Can be served with any soup or stew.

Yield: 8 servings (4 dumplings each)
Nutrition per serving: calories 148, percent calories from fat 23%, sodium 316 mg, cholesterol 55 mg.


Three Sisters Corn Casserole

1 pound frozen whole kernel corn
1 pound frozen green beans
4 cups summer squash, diced (about 1 pound)
1 pint fat free sour cream
1/2 Cup egg substitute, beaten
4 tablespoons margarine, melted
1 cup yellow cornmeal
1/2 cup Jalapeno peppers, diced
1/2 cup reduced fat Montery Jack cheese, diced
Vegetable oil spray


In a large mixing bowl, mix sour cream and egg substitute together. Add remaining ingredients and mix well. Coat a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees Fahrenheit for 45 minutes until golden brown.

Yield: l0 (1 cup) servings
Nutrition per serving: calories 203, percent calories from fat 29%, sodium 402 mg, cholesterol 3 mg


Cheesy Corn Bread

3 ounces low fat, mild or sharp cheddar cheese shredded
2 tablespoons sliced scallion greens
1 tablespoon margarine
1 8 1/2 OZ. box of cornbread mix (select a mix that does not contain lard)
1/3 Cup skim milk
l whole egg
1/2 Cup frozen kernel corn
2-3 drops hot pepper sauce
vegetable oil spray


Preheat the oven to 400 degrees Fahrenheit. Melt margarine and place in a medium bowl. Add cornbread mix, milk and egg, stirring just until evenly blended. Do not overstir. Stir in cheese, scallions, corn and hot pepper sauce. Spray a pie plate with vegetable oil spray and spread mixture evenly in the pie plate. Bake 18-20 minutes or until golden brown. Cool 5-lO minutes before slicing.

Yield: 8 servings
Nutrition per serving: calories 174, percent calories from fat 21%, sodium 570 mg, cholesterol 31 mg.


Succotash

1 1/2 cups frozen corn kernels, thawed (May use fresh corn kernels-about 3 ears)
1/2 cup chopped onion
1 cup chopped summer squash
1 cup chopped red bell pepper
1 tsp. ground cumin
1 tbsp. olive oil
2 garlic cloves, minced
1/2 cup defatted chicken broth
2 tbsps. chopped fresh cilantro
1/8 tsp. hot sauce
1/8 tsp. ground pepper
2 cups frozen baby lima beans, thawed


Place a large nonstick skillet over high heat until hot. Add corn, red pepper, onion, and cumin; saut 5 minutes until vegetables are slightly blackened. Add summer squash, olive oil, and garlic; saut ing and additional minute. Reduce heat to medium-high, add broth and remaining ingredients. Cook 3-5 minutes or until heated through, stirring frequently.

Yield: 8-10 1/2-cup servings
Nutrition per serving: calories 98, percent fat calories 16%, sodium 127 mg, cholesterol less than 1 mg.


Cornbread Stuffing

Basic Cornbread
1 c yellow cornmeal
1 c all-purpose flour
1 tsp. baking soda
1/3 c egg substitute
2/3 c skim milk
1/2 c plain nonfat yogurt
1 tbsp. honey

Additional Ingredients
1/4 c minced fresh parsley
1/4 c currants
2 tsps. baking powder
1/4 c chopped pecans
1/4 tsp. pepper
2 tsps. canola oil
1 1/2 c finely chopped fresh mushrooms
1 garlic clove, minced
1/4 tsp. dried thyme


Prepare cornbread first. In medium bowl, mix cornmeal, flour, baking powder, and baking soda. In another bowl, beat egg substitute slightly. Add skim milk, nonfat yogurt and honey, mix well. Pour liquids over the dry ingredients and stir just until dry ingredients are moistened. Do not overmix. Coat an 8 x 8 inch baking pan with vegetable cooking spray. Pour batter into pan and bake at 400F for 20-25 minutes, or until golden brown. Cool thoroughly, then crumble into a bowl. Heat the canola oil in a large nonstick skillet on medium-high heat. Add mushrooms, onion, garlic and thyme; saut 5 minutes or until vegetables are tender. Stir in crumbled cornbread, parsley, currants, pecans and pepper. Remove from heat. Place in container and keep refrigerated until ready to use.

Yield: 8 1/2-cup servings
Nutrition per serving: calories 277, percent fat calories 29%, sodium 350 mg., cholesterol less than 1 mg.


Fanciful Corn

1 large green pepper
1 medium fresh tomato
1 large carrot
1 teaspoon olive or cannola oil
1 10-ounce bag frozen corn
1 tablespoon water
black pepper


Wash and core the green pepper, chop into small pieces, slightly larger than a corn kernel. Wash the tomato and cut into small cubes. Peel the carrot and grate it using the large holes of the grater. Add tomato, carrot, frozen corn and water. Stir with wooden spoon. Cover and cook for 15 minutes, adding a dash of pepper before serving.

Yield: 4 servings
Nutrition per serving: calories 86, percent calories from fat 13%, sodium 13 mg, cholesterol 0 mg.


Roasted Corn Kernels

3 cups fresh uncooked corn kernels (approx. 6 ears)
3 teaspoons vegetable oil cooking spray
2 tablespoons white vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon black pepper
1 cup chopped seeded tomato
1 cup chopped red bell pepper
1 cup chopped scallions


Preheat oven to 425 degrees Fahrenheit. Combine corn and 1 teaspoon oil in a cake pan coated with cooking spray. Bake for 20 minutes or until browned, stirring occasionally. Combine 2 teaspoons oil, vinegar, mustard, salt, and black pepper in a medium bowl: add corn mixture, stirring well. Stir in tomato, bell pepper, and scallions. Serve warm or at room temperature.

Yield: 4 (3/4 cup) servings
Nutrition per serving: calories 154, percent calories from fat 32%, carbohydrates 26.4 g., sodium 282 mg., cholesterol 0 mg.


Fresh Corn Skillet

1 1/4 cups fresh corn cut off the ears (about 3)
1/4 cup chopped green onions
1 1/2 cups egg substitute
1/3 cup low fat milk
1 1/2 teaspoons minced fresh basil
1/8 teaspoon salt
1/4 teaspoon ground pepper
2 medium tomatoes, cut into 1/2 inch wedges
1 cup shredded, reduced fat cheddar cheese (4 ounces)
Vegetable cooking spray


Coat a medium nonstick skillet with cooking spray. Place over medium high heat until hot. Add corn and green onions, saut until tender. Combine egg substitute, milk, basil, salt and pepper; stir well. Pour egg mixture over vegetables in skillet. Cover and cook over medium low heat 15 minutes or until mixture is almost set. arrange tomato wedges in a circle around center of egg mixture and sprinkle with shredded cheese. Cover and cook an additional 5 minutes or until cheese melts. Cut into 6 wedges. Serve immediately.

Yield: 6 servings
Nutrition per serving: calories 135, percent calories from fat 30%, sodium 295 mg. cholesterol 13 mg.


Fresh Corn Salad

5 cups fresh uncooked corn kernels (approx. 10 ears)
1 cups chopped onion
1 cups chopped red bell pepper
1 tablespoon minced peeled fresh ginger
4 minced garlic cloves
olive oil flavored cooking spray
2/3 cup chopped fresh cilantro
1 cup red wine vinegar
2 tablespoons minced shallots
1 tablespoon minced seeded jalapeno pepper
4 teaspoons olive oil
1 teaspoon salt
black pepper to taste


Combine the first 5 ingredients. Coat a large skillet with cooking spray and warm over medium-high heat. Add corn mixture and saute until corn begins to brown. Combine the chopped cilantro and the remaining ingredients in an airtight container and shake well.Combine both mixtures, cover and chill.

Yield: 8 (3/4 cup) servings
Nutrition per serving: calories 130, percent calories from fat 26%, carbohydrates 24.3 g., sodium 93 mg., cholesterol 0 mg.




 

BEAN RECIPES  FISH RECIPES
FRY BREAD RECIPES

MAPLE SYRUP RECIPES

SQUASH RECIPES

WILD RICE RECIPES

 

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