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
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.
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.
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.
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.
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.
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.
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.
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.
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.