In the nutrition classes held for grades 3 and 4 last week the children began cooking and tasting the fruits of their labours. 3 Sisters Casserole is a tasty and healthy meal combining beans, maize and squash.

”Did you know?” According to the Iroquois (Native American population) culture, the three sisters grow well together and are complimentary both in the garden and as food. This is a sustainable farming method that provides long term soil fertility and a healthy and complete meal when cooked together.

In the garden: maize, beans and squash compliment each other when they are planted together, as the Iroquois taught us:maize works like a pole, the bean plant fertilizes the soil by fixing nitrogen on its roots and the vines climb around the maize plant, stabilizing it. The squash plant creates shade around the maize and bean plants thus retaining soil moisture.

Growing

from Earth

to Table

3 Sisters Casserole

Ingredients

  • 2 cups kidney
  • beans
  • 2 cups maize
  • 1 cup pre-cooked squash
  • 1/2 a cup maple syrup
  • 1 Tablespoon dill or parsley

Method

Combine all of the above ingredients in a saucepan. Heat for at least 5′ until warm and enjoy! (Adapted from: Food is Elementary, Antonia Demas)

The Three Sisters Casserole is considered a complete and nutritious meal. Maize gives our body carbohydrates and a little protein, beans give us lots of protein, fiber and vitamins. The squash plant is rich in vitamins and its seeds contain healthful oils.

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