Native American Day

[Guest guest]

This is a slightly different take on native food -- sign of the times, that all

peoples shift and move and change their eating styles! Also, this is my first

attempt at posting with my MC5 software! hope it works!

 

From the Three Sisters Cookbook website: In 1994, the Oneida Indian Nation

Health Department began a community health effort called the Three Sisters

Nutrition

Project, to help bring nutrition and exercise to the Native Americans of Central

New York. 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.

 

The Three Sisters Cookbook was produced by the Oneida Indian Nation Health

Department, with funding from the New York State Department of Health, Division

of Nutrition. 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.

 

 

 

* Exported from MasterCook *

 

ZUCCHINI MEDLEY

 

Recipe By :Three Sisters Cookbook

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups zucchini chunks

1 small sliced yellow onion

1 medium size fresh chopped tomato

1/2 cup fresh mushroom caps

1/2 teaspoon dried basil leaves

2 ounces low-fat grated cheddar cheese (about 1/2

cup)

 

 

Place all ingredients except the cheese in a microwave-safe 2 quart casserole

dish. Microwave on high for 7-10 minutes or

until vegetables are fork tender. Add the cheese and microwave on high for 30

seconds. Let stand for 2-3 minutes before serving.

 

Nutrition per serving: calories 39, fat 3 g., sodium 191 mg., cholesterol <5 mg.

 

 

 

Source:

" http://www.oneida-nation.net/FRAMESfood.html "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 10 Calories (kcal); trace Total Fat; (3% calories from fat); trace

Protein; 2g Carbohydrate; 0mg Cholesterol; 1mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : 3 sisters

Nutr. Assoc. : 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Three Sisters Corn Casserole

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

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.

 

http://www.oneida-nation.net/FRAMESfood.html

Three Sisters Cookbook

 

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 1756 Calories (kcal); 67g Total Fat; (32% calories from fat); 54g

Protein; 263g Carbohydrate; 2mg Cholesterol; 813mg Sodium

Food Exchanges: 13 Grain(Starch); 2 Lean Meat; 11 Vegetable; 0 Fruit; 10 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Summer Bean and Barley Salad

 

Recipe By :Three Sisiters Cookbook

Serving Size : 5 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups baby lima beans

1 cup cut green beans (1 inch pieces)

1 cup cut wax beans (1 inch pieces)

2 cups cooked barley -- cooled and fluffed with a fork

1/2 cup diced red onion

1/2 cup diced green pepper

1/2 cup diced celery

1/3 cup red wine vinegar

2 tablespoons olive oil

2 teaspoons Dijon mustard

1 clove garlic -- minced

1 teaspoon anchovy paste (optional)

 

In a large saucepan, over high heat, bring 1 1/2 quarts water to a boil.

 

Add the lima beans, green and wax beans. Cook for 8 minutes or until just

tender. Drain and rinse with cold water. shake off excess water. Transfer to a

large bowl.

 

Add the barley, diced red onion, green pepper and celery. Toss lightly.

 

In a small bowl, wisk together the vinegar, olive oil, mustard, garlic and

anchovy paste. Pour over the salad and toss well. Refrigerate for 1-2 hours

before serving.

 

Yield: 5 (1 cup) servings

 

Nutrition per serving: calories 188, percent calories from fat 23%, sodium 160

mg, cholesterol 0 mg.

 

 

 

 

Source:

" http://www.oneida-nation.net/FRAMESfood.html "

Yield:

" 5 cups "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 341 Calories (kcal); 6g Total Fat; (16% calories from fat); 14g

Protein; 59g Carbohydrate; 0mg Cholesterol; 46mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Chunky Vegetarian Chili

 

Recipe By :Oneida Nation

Serving Size : 8 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tsp. olive oil

1 cup chopped onions

1 cup chopped green pepper

1/2 cup chopped celery

2 cups cubed potato (about 3 medium)

1 can pinto beans rinsed & drained -- (15 oz.) (15 to 16)

1 can black beans -- (15 oz.) rinsed & drained

1 cup sliced fresh mushrooms

1 cup cubed zucchini squash

1 can no-added-salt whole tomatoes -- (14.5 oz) undrained

and chopped

1 can no-added-salt tomato paste -- (6 oz.)

1 1/2 cups water

1 tbsp. chili powder

1 tsp. ground cumin

1 tsp. dried oregano

1/2 tsp. black pepper

 

Coat a large Dutch oven with vegetable cooking spray, add oil and heat until

hot. Add chopped onions, green pepper, celery; saut 4-5 minutes, or until

vegetables are crisp-tender. Add beans, potatoes and next nine ingredients; stir

well. Bring to a boil, cover, reduce heat and simmer 30 minutes or until

potatoes are cooked through. Stir occasionally while cooking.

 

Nutrition per serving: calories 170, percent fat calories 5%, sodium 386 mg.,

cholesterol 0 mg.

 

 

 

 

Source:

" Three Sisters Cookbook "

Yield:

" 2 quarts "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 346 Calories (kcal); 28g Total Fat; (70% calories from fat); 6g

Protein; 20g Carbohydrate; 0mg Cholesterol; 21mg Sodium

Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0