Native America (10/6/14)
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Recipes contributed by members of 4 Directions Healing Foundation.
The smorgasbord of recipes we enjoyed at this program centered around the theme, "Three Sisters Together Again," the sisters being corn, beans, and squash (or pumpkin). Strawberries and hibiscus made brilliant cameo appearances. Sally Wecker and Danira Parra demonstrated the cooking, with help from Karen Danner, and Danira told us a couple of traditional stories: a trickster tale from the southwest and the legend of the three sisters. Click here to download the recipe booklet (Word doc). Click here to download the recipe booklet (PDF). Want to try more Native American recipes? Click here for the archive from our program in 2012. Click here for the archive from our program in 2013. Click here for the archive from our program in 2015. Click here for the archive from our program in 2019. |
Hibiscus-Peppermint Sun Tea
Hibiscus flowers are said to lower body temperature in the summer, as well as lower blood pressure. Peppermint is good for digestion. Both together: a refreshing and beautiful beverage!
Ingredients:
1 gallon water
½ cup dried red hibiscus flowers
¼ cup dried peppermint leaves
Method:
Fill a gallon jar with water. Create a cloth bag out of a 6-8 inch square of muslin or cheesecloth (triple layered). Put leaves in the center of the cloth and tie it shut with clean cotton twine. Place lid secure on jar or if no lid cover with plastic wrap and seal with a rubberband. Set jar out in sun for 4 hours or longer. Bring in and remove the cloth bag, squeezing out the excess liquid. Sweeten as desired with your favorite sweetener. Serve over ice.
Optional Method – Using Hot Water
Bring gallon of water to almost boiling point. Remove from heat source. Place bags in water and allow to steep for 20 minutes. Carefully remove cloth teabag from water and squeeze excess water from bag between two tablespoons. Serve hot or cold as desired.
Orange Flavored: Add a clove studded orange and cinnamon sticks to the hot water and tea bag to create an even more aromatic and flavorful autumn or winter warmer.
Ingredients:
1 gallon water
½ cup dried red hibiscus flowers
¼ cup dried peppermint leaves
Method:
Fill a gallon jar with water. Create a cloth bag out of a 6-8 inch square of muslin or cheesecloth (triple layered). Put leaves in the center of the cloth and tie it shut with clean cotton twine. Place lid secure on jar or if no lid cover with plastic wrap and seal with a rubberband. Set jar out in sun for 4 hours or longer. Bring in and remove the cloth bag, squeezing out the excess liquid. Sweeten as desired with your favorite sweetener. Serve over ice.
Optional Method – Using Hot Water
Bring gallon of water to almost boiling point. Remove from heat source. Place bags in water and allow to steep for 20 minutes. Carefully remove cloth teabag from water and squeeze excess water from bag between two tablespoons. Serve hot or cold as desired.
Orange Flavored: Add a clove studded orange and cinnamon sticks to the hot water and tea bag to create an even more aromatic and flavorful autumn or winter warmer.
Atole
This is a thickened hot drink that can be flavored with instant anything – chocolate, strawberry, caramel, etc. For Southwestern Indian families it has that comforting corn fragrance that smells just like home.
Ingredients:
1 ¼ cups of water
2 T brown sugar
2 T liquid sweetener like agave syrup, honey, or molasses
¾ cup cold water
¼ cup finely ground corn flour (masa harina) – not corn meal
¼ tsp cinnamon
½ tsp vanilla
Method:
In medium saucepan bring water almost to boiling point over medium heat. Add brown sugar, liquid sweetener, and vanilla. In a separate cup mix cold water and corn flour stirring briskly until flour is completely incorporated. Stir in cinnamon.
While constantly stirring the hot sweetened water, add the flour/water mixture. Continue stirring until the liquid begins to thicken. Serve immediately.
Ingredients:
1 ¼ cups of water
2 T brown sugar
2 T liquid sweetener like agave syrup, honey, or molasses
¾ cup cold water
¼ cup finely ground corn flour (masa harina) – not corn meal
¼ tsp cinnamon
½ tsp vanilla
Method:
In medium saucepan bring water almost to boiling point over medium heat. Add brown sugar, liquid sweetener, and vanilla. In a separate cup mix cold water and corn flour stirring briskly until flour is completely incorporated. Stir in cinnamon.
While constantly stirring the hot sweetened water, add the flour/water mixture. Continue stirring until the liquid begins to thicken. Serve immediately.
Makes two 1-cup servings.
Option: For a creamier texture replace the ½ cup cold water with milk or milk substitute. Flavored Option: Add liquid flavoring (chocolate syrup) to the hot water together with the brown sugar and liquid sweetener; or add powdered flavoring (like Nestles chocolate or strawberry flavoring) along with the corn flour to the cold water, stir briskly and continue as above. |
Wojapi Pudding
Wojapi (pronounced wo-zah-pee) is a traditional Lakota/Cree dish that predates anyone living now. The traditional ingredients were wild choke cherry, plum, sand cherry, currant, buffalo berry or grape, all wild and all found on the Great Plains. Wild corn flour was used for thickening and wild honey was used for sweetener. If the berries are fresh and sweet, there is no need to add sweetener. Today, regular honey or sugar is used, which is not as nutritious.
Ingredients:
2 lbs berries blueberry, strawberry, blackberry or raspberry
1 tbsp honey
1 cup water
½ cup flour
Ingredients:
2 lbs berries blueberry, strawberry, blackberry or raspberry
1 tbsp honey
1 cup water
½ cup flour
Method:
Put berries, honey and water in saucepan and mash together. Stir in flour a little at a time. Bring to boil over medium heat. Lower heat and simmer, stirring constantly until pudding thickens. Remove from heat and cool. Can be served over fry bread, ice cream or other desserts, cornbread, biscuits, or just about any other place you want to use it. |
Grilled Corn Cakes
In this recipe, which doesn't use baking soda, the fluffy texture depends on beating the egg whites until frothy.
Ingredients:
2 large eggs, separated
½ cup fine corn flour (not corn meal)
¾ cup sweet corn kernels
2 T finely chopped onions
2 T finely chopped red or green peppers
1 clove garlic, diced
¼ tsp salt
Pepper to taste
Non-stick spray for griddle
Ingredients:
2 large eggs, separated
½ cup fine corn flour (not corn meal)
¾ cup sweet corn kernels
2 T finely chopped onions
2 T finely chopped red or green peppers
1 clove garlic, diced
¼ tsp salt
Pepper to taste
Non-stick spray for griddle
Method:
Separate the eggs setting aside the yolks and putting the whites into a medium sized bowl. Beat the egg whites until frothy but not stiff. In a separate container beat the egg yolks and add the remaining ingredients. The dough will be stiff, wet, and lumpy. Add the dough to the egg whites and fold-in carefully so as to retain the fluffiness. Form patties that measure about 2- to 2½-inches in diameter one at a time placing each onto a hot griddle as they are made. Cook for about 1-2 minutes until done, flip and cook on the other side. Serve hot with favorite topping. May be either savory or sweet.
NOTES: It is possible to "cheat" on this recipe and use canned or frozen corn. There are even some canned corns that are available with red peppers and onions already mixed in.
Makes 8 patties.
Separate the eggs setting aside the yolks and putting the whites into a medium sized bowl. Beat the egg whites until frothy but not stiff. In a separate container beat the egg yolks and add the remaining ingredients. The dough will be stiff, wet, and lumpy. Add the dough to the egg whites and fold-in carefully so as to retain the fluffiness. Form patties that measure about 2- to 2½-inches in diameter one at a time placing each onto a hot griddle as they are made. Cook for about 1-2 minutes until done, flip and cook on the other side. Serve hot with favorite topping. May be either savory or sweet.
NOTES: It is possible to "cheat" on this recipe and use canned or frozen corn. There are even some canned corns that are available with red peppers and onions already mixed in.
Makes 8 patties.
Blue Cornmeal-Sage Muffins
Recipe from Vegetarian Times, November 2002
While blue corn meal is higher in protein, you can use yellow cornmeal instead; sage may also be added to your own favorite corn muffin or cornbread recipe.
Ingredients:
¾ c. unsalted butter 1/3 c. granulated sugar
4 large eggs ½ c. regular or low-fat milk
4 oz. Monterey jack or 3 oz. fresh goat cheese or
pepper jack cheese, grated cream cheese
1 c. unbleached flour 1 c. blue cornmeal
2 ½ tsp. baking powder 1 tsp. salt
¾ tsp. dried sage (or more, to taste)
Several dried corn husks, soaked in warm water briefly, until pliable (optional)
While blue corn meal is higher in protein, you can use yellow cornmeal instead; sage may also be added to your own favorite corn muffin or cornbread recipe.
Ingredients:
¾ c. unsalted butter 1/3 c. granulated sugar
4 large eggs ½ c. regular or low-fat milk
4 oz. Monterey jack or 3 oz. fresh goat cheese or
pepper jack cheese, grated cream cheese
1 c. unbleached flour 1 c. blue cornmeal
2 ½ tsp. baking powder 1 tsp. salt
¾ tsp. dried sage (or more, to taste)
Several dried corn husks, soaked in warm water briefly, until pliable (optional)
Method:
Preheat oven to 375 degrees. Grease 12-muffin tin. If using corn husks, tear lengthwise about ¾- to 1-inch wide at widest point. Lay 2 strips overlapping in an "X" in each muffin cup, with long ends jutting out above pan.
Cream butter and sugar with mixer or food processor. Add eggs, milk and cheeses, mixing well after each addition. Sift together flour, cornmeal, baking powder, salt and sage. Spoon dry mixture into batter about 1/3 at a time, mixing until combined after each addition.
Scoop batter into prepared muffin tin, rounding at top of each muffin. Bake 22 to 24 minutes, until toothpick inserted in center comes out clean. Serve warm.
Preheat oven to 375 degrees. Grease 12-muffin tin. If using corn husks, tear lengthwise about ¾- to 1-inch wide at widest point. Lay 2 strips overlapping in an "X" in each muffin cup, with long ends jutting out above pan.
Cream butter and sugar with mixer or food processor. Add eggs, milk and cheeses, mixing well after each addition. Sift together flour, cornmeal, baking powder, salt and sage. Spoon dry mixture into batter about 1/3 at a time, mixing until combined after each addition.
Scoop batter into prepared muffin tin, rounding at top of each muffin. Bake 22 to 24 minutes, until toothpick inserted in center comes out clean. Serve warm.
Pumpkin Soup
Ingredients:
3 cups cooked pumpkin or canned puree
1 quart milk (for creamy) or
vegetable or chicken stock
2 T butter or margarine
2 T. honey
2 T. maple syrup or brown sugar
juice of 1 orange
½ tsp marjoram
Dash pepper
¼ tsp cinnamon
1/8 tsp nutmeg
1 tsp salt
3 cups cooked pumpkin or canned puree
1 quart milk (for creamy) or
vegetable or chicken stock
2 T butter or margarine
2 T. honey
2 T. maple syrup or brown sugar
juice of 1 orange
½ tsp marjoram
Dash pepper
¼ tsp cinnamon
1/8 tsp nutmeg
1 tsp salt
Green Beans in Chili Sauce
This recipe, like many prepared by Danira's grandmother, starts with the mouth-watering aroma of sautéing onions, peppers, and celery. This dish is traditionally prepared with prickly pear cactus, but the green bean rendition was developed for those who don't like the okra-like texture of cactus. A lot of southwestern American Indian cooking is done with different peppers, and can be quite spicy hot! Some peppers have varying levels of hotness, so you can choose how spicy your version will be.
Ingredients:
½ medium onion, finely diced
1 medium green pepper, finely diced
1 clove garlic, minced
1 stalk celery, finely diced
4 T oil (for sauté)
2 cups guajillo chili sauce, recipe below (can substitute enchilada sauce)
1 tsp salt
2 T peanut butter (or other nut butter; traditionally, it was made with acorn butter)
2 cups fresh or frozen green beans
Method:
Sauté finely diced onion, green pepper, garlic and celery in the oil in a frying pan over medium heat. When the onions become glassy, add the guajillo chili sauce, salt and peanut butter. Stir constantly until peanut butter melts and the sauce begins to thicken. Add in the green beans and allow to simmer at low heat for 15-20 minutes or until green beans are just tender. Serve hot as a vegetable side dish.
Makes 6-8 servings.
Ingredients:
½ medium onion, finely diced
1 medium green pepper, finely diced
1 clove garlic, minced
1 stalk celery, finely diced
4 T oil (for sauté)
2 cups guajillo chili sauce, recipe below (can substitute enchilada sauce)
1 tsp salt
2 T peanut butter (or other nut butter; traditionally, it was made with acorn butter)
2 cups fresh or frozen green beans
Method:
Sauté finely diced onion, green pepper, garlic and celery in the oil in a frying pan over medium heat. When the onions become glassy, add the guajillo chili sauce, salt and peanut butter. Stir constantly until peanut butter melts and the sauce begins to thicken. Add in the green beans and allow to simmer at low heat for 15-20 minutes or until green beans are just tender. Serve hot as a vegetable side dish.
Makes 6-8 servings.
Guajillo Chili Sauce
Ingredients:
3 dry guajillo chili pods (or California chilis, which are milder)
2 cups water
Remove stems and seeds from the chili pods. Place dry pods in small sauce pan, cover with water, and place on medium heat. When almost to boiling point, carefully remove pods and place in blender (reserve liquid). Add 1 1/2 cups of the hot liquid. Blend, working up to highest setting. Pour out the liquid through a fine sieve to remove bits of unblended chili skin.
Makes 1 cup.
3 dry guajillo chili pods (or California chilis, which are milder)
2 cups water
Remove stems and seeds from the chili pods. Place dry pods in small sauce pan, cover with water, and place on medium heat. When almost to boiling point, carefully remove pods and place in blender (reserve liquid). Add 1 1/2 cups of the hot liquid. Blend, working up to highest setting. Pour out the liquid through a fine sieve to remove bits of unblended chili skin.
Makes 1 cup.
Three Sisters Stew
Note: This stew is a very good vegetarian meal when prepared without the meat. It can also be prepared in the morning and allowed to cook for almost as long as one wishes as long as the heat is very low or it is simmered in a crock pot. However, watch the level of the liquids.
Ingredients:
3 dry guajillo peppers, prepared as 1 cup sauce (see recipe for "Guajillo Chili Sauce," above)
1 lb beef cut in small chunks for stew (or rump roast cooked in slow-cooker; pre-cooking the meat separately at a low temperature for a long time makes it very tender)
1 medium onion, chopped
1 medium pepper, diced
3 T oil
2 cups water
2 cups diced zucchini (½ yellow, ½ green)
2 cups green beans frozen or fresh
2 cups hominy, canned
2 cloves garlic, whole
1 tsp dried parsley
½ tsp oregano
3 bay leaves, whole
4 cups vegetable stock
Dash pepper
Salt, to taste
Method:
Cut up meat into bite sized chunks and sauté over medium heat in pan. Reduce heat to low, cover and simmer while preparing veggies. In separate pan sauté onions and pepper in oil over low heat. When onions become glassy, add 2 cups of water to the veggies, then transfer to a 3 quart pot. Remove cooked meat chunks from fat and add to 3 quart pot. Add the remaining vegetables and herbs, and cover with vegetable stock. Prepare guajillo peppers (see "Guajillo Chili Sauce," above), add to stew, cover and reduce to low heat. Allow to slow cook for until meat is tender. Remove garlic cloves and bay leaves and serve hot.
Makes about ten (10) 1-cup servings
Ingredients:
3 dry guajillo peppers, prepared as 1 cup sauce (see recipe for "Guajillo Chili Sauce," above)
1 lb beef cut in small chunks for stew (or rump roast cooked in slow-cooker; pre-cooking the meat separately at a low temperature for a long time makes it very tender)
1 medium onion, chopped
1 medium pepper, diced
3 T oil
2 cups water
2 cups diced zucchini (½ yellow, ½ green)
2 cups green beans frozen or fresh
2 cups hominy, canned
2 cloves garlic, whole
1 tsp dried parsley
½ tsp oregano
3 bay leaves, whole
4 cups vegetable stock
Dash pepper
Salt, to taste
Method:
Cut up meat into bite sized chunks and sauté over medium heat in pan. Reduce heat to low, cover and simmer while preparing veggies. In separate pan sauté onions and pepper in oil over low heat. When onions become glassy, add 2 cups of water to the veggies, then transfer to a 3 quart pot. Remove cooked meat chunks from fat and add to 3 quart pot. Add the remaining vegetables and herbs, and cover with vegetable stock. Prepare guajillo peppers (see "Guajillo Chili Sauce," above), add to stew, cover and reduce to low heat. Allow to slow cook for until meat is tender. Remove garlic cloves and bay leaves and serve hot.
Makes about ten (10) 1-cup servings