Three Sisters Stew

A celebration of indigenous agricultural practices, the three sisters: beans, corn and squash, have been planted together pan culturally over turtle island for millennia. Corn provides stability for beans to grow up, beans fix nitrogen in the soil, squash provide broad leaf shade and weed control. A beautiful lesson in companion planting and a reminder of the power of mutual aid and interdependence.

As the weather changes its good to swap the cold and raw dishes of the summer for cooked, steamed and stewed seasonal produce to help with digestion and absorption. This stew combines the three sisters which are all readily available in our gardens and farmers markets this fall, cooked in broth for a dish supportive of seasonal attunement. Squash supports the spleen and digestion while beans and corn support kidney energy. A nice dish to bring to potlucks or share with others that support you.

*If using canned veggies in this recipe try to look for non-gmo and BPA free tins.

Three Sisters Stew

1-2 ears local corn, roasted & shaved off the cob. Or 1 1/2 cups frozen or canned non gmo corn.

1 winter squash, peeled and cubed such as butternut

1 can beans - black, pinto or white

2 cups chopped garden tomatoes or 1 can diced tomatoes

1 bunch of kale, chopped

1 onion

4 cloves garlic

6 -8 cups broth

salt, pepper, cayenne, paprika

Directions

• In a large pot, sauté onion and garlic and spices until translucent.

• Add broth, tomatoes, squash and beans.

• Simmer until squash is fork tender.

• Add roasted corn and chopped kale, cook until kale is tender and vibrant green.

• Adjust spices as needed.

• Serve warm on its own or with bread or rice. Optional toppings: cilantro, pulled chicken, creme fresh.

Tulsi Holy Basil Pesto

Transitioning into late summer I’ve been trying to get as many nervines and adaptogens in my diet as possible lately. Tulsi is a wonderful medicinal and culinary plant that helps the body adapt to the stressors of everyday and tones the nervous system. Grown locally, tulsi is ready to harvest this month and can be found fresh at farmers markets or at Green Muse herb shop downtown. Tulsi is related to the more commonly known culinary basil and they pair well together in this simple pesto recipe that can be served on pasta, in salad dressings, as a veggie dip or frozen/canned for a medicinal boost in the winter months.

Tulsi pesto:

2 cups chopped tulsi, de-stemmed
2 cups fresh basil
2 cups spinach or greens of your choice
6 cloves garlic
3/4 cup pumpkin seeds
3/4 cup olive oil
1/4 cup lemon juice
Salt and pepper to taste

Combine all ingredients in a food processor and pulse until desired consistency. Add more oil as you go if needed. Store in glass jars for up to two weeks or can/freeze for winter storage.
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Nettle Sweet Potato Gnocchi

Comfort food dressed up for spring. There is something special about these slower recipes, especially this one which calls for an afternoon in the woods picking nettles. Though, if you aren’t a confident forager, many specialty grocers in town have nettles this time of year.

Ingredients

2 med sweet potatoes - white not orange

1/2 cup nettle puree*

2 eggs

2 - 2 1/2 cups gluten-free flour**

Optional: 1tsp liquid chlorophyll to enhance the beautiful color

Directions:

• Boil or bake your potatoes until very tender. Let cool and remove the skin. In a bowl or on a flat surface combine eggs, flour and potato and knead until a dough forms. Start with 2 cups flour and add by the tbsp until the right consistency is achieved. (The amount will vary each time depending on the size of your potatoes & eggs)

• On a floured surface roll sections of dough into long snake shapes and then cut into 1” pieces, dust with flour to keep from sticking.

• Working in batches drop your gnocchi pieces into salted boiling water, remove with a slatted spoon when they float to the top.

• If you like a softer gnocchi you can add them to your sauce now

• If like me, you like them a bit firmer, you can transfer them to a warm oiled skillet and brown them on each side with some salt and garlic.

• I like to serve these with arugula pesto or wild green pesto.

* To make nettle puree - add your nettles to a pot of boiling water and blanch for 3-5 minutes to remove the sting. Strain into a colander and rinse with cold water. Add nettles to a blender and puree.

** I’ve used gf flour mix, paleo flour mix and a combination of tapioca & coconut flours- all have worked well in this recipe.

Stinging Nettle Lemon Sponge Cake

A beautiful, chlorophyll rich sponge cake that also helps to build blood, minerals and iron. It was my first time baking with Nettle and it’s such a treat. If you aren’t a confident forager, many specialty grocers carry nettle this time of year.

Ingredients:

• 1 cup nettle puree*

• 2 cups gluten-free flour

• 4 eggs

• 1/2 cup butter

• 3/4 cup sugar

• 1 tbsp vanilla

• 1/2 tsp each baking powder & soda

• juice of one lemon + some rind if you like it zesty

* To make nettle puree - add your nettles to a pot of boiling water and blanch for 3-5 minutes to remove the sting. Strain into a colander and rinse with cold water. Add nettles to a blender and puree.

Directions:

In a mixer combine nettle puree, lemon juice, eggs, vanilla, butter and sugar. Sift baking powder and soda into the flour and then add to wet ingredients slowly, mixing well. Pour into greased cast iron pan or baking dish. Bake at 350 for 50 mins or until a fork inserted in the center comes out clean. Delicious on its own with a cup of tea or served shortcake style with fruit and coconut yogurt or whip.

Carrot Chayote Soup

A recipe for supporting your body & immune system through the seasons change. As we are in relationship with the natural world - our bodies mirror the rythms of nature - the energy of the earth is starting to move up and outwards allowing for shoots & blooms. I’ve been starting to notice the energy rising in my own body and feeling the pulses and abdomens change on the table. To help our body move with the season we can incorporate more pungent herbs into our diet like onion, garlic, chilli and ginger which circulate Qi in the body up and out, protect against wind-cold (seasonal colds & climatic factor of spring) and move liver Qi (organ of spring). This recipe has lots of pungent herbs + veggies that support the spleen/stomach (digestion), are nutrient dense + support the liver. 

Carrot Chayote Soup Recipe:

  • 3 cups chopped carrots

• 2 - 3 small chayote squash chopped & peeled - or sub 1 cup roasted squash of choice 

• 4-6 cloves garlic 

• 1 cup onion and/or leek

• 3 inches of ginger 

• 1 litre of broth - chicken or veggie

• 1 can coconut milk 

• 1-3 tbsp of samba chili paste depending on spice preferences 

• salt and pepper to taste 

• thai basil for topping 

Method:

• Stove top: Simmer garlic, ginger and onion until fragrant. Add veggies, broth and coconut milk. Cover and cook until very tender, about 30 mins. Add chili paste, salt and pepper. Remove from heat and purée with immersion blender. Top with basil for serving.

• Slow cooker: add all ingredients to a slow cooker. Cook on high for 2-3 hours - or on low over night. Purée with immersion blender & top with basil for serving. 

Rhubarb Sweet Potato Porridge

Warm breakfasts are very important in TCM. The stomach is thought of as a 100 degree soup and great care is taken to protect the digestive and thermal energy of the body. Warm breakfasts boost energy, support the vitality of organs & blood, help with mental clarity and ensure proper nutrient absorption. This recipe is a variation of congee rice porridge - a traditional warm breakfast - adapted for those who don’t tolerate grains well. Cost & time effective, full of fiber, complex carbs, omegas and healthy fats which help to keep blood sugars stable throughout the morning. Sometime I add a scoop of collagen powder for extra protein. Or seamoss gel for a thyroid and immune boost.

Rhubarb & Sweet Potato Porridge

Ingredients:

• One large sweet potato (white not orange)

• 1 600g bag of frozen rhubarb or 3 cups fresh rhubarb or puree

• One can full fat coconut milk

• 1/2 cup chia seeds

• 1/2 cup flax meal

• 2 tbsp cinnamon or pumpkin spice

• 1/4 cup maple syrup or to taste

• Optional toppings: nuts, seeds, fresh or dried fruit, shredded coconut, chocolate nibs, hemp seeds, coconut yogurt or whip, apple butter, nut butters, etc.

Directions:

• Chop potato and add to slow cooker or soup pot with rhubarb, spices & full can coconut milk.

• In a slow cooker - cook for 2-3 hours on high or overnight on low. In a soup pot - simmer covered until potato mashes tender.

• Remove from heat and puree with emulsion blender or mash well with a fork.

• Add chia seeds, maple syrup and flax meal. Stir well to combine.

• Serve warm with toppings of your choice.

Furikake Wild Seaweed Seasoning

Furikake is a Japanese seasoning blend. There are many variations but the base ingredients are sesame, salt and seaweeds. It’s a delicious and nutrient dense way to season rice, eggs, avocado toast, soups & broths, salads, and meat dishes. I spent a lot of time in the ocean this year, which meant that I was able to identify and learn about an abundance of coastal edible seaweeds. For this blend I am using kelp, sea lettuce, sea arrow grass, and sea asparagus, that I harvested from Vancouver Island and nori from Japan. But many edible seaweeds blend well into this mix. In the past I have also included botanicals into this blend for added health benefits such as: nettle seed, tulsi, and mushroom powders.

FURIKAKE SEAWEED SEASONING

1 cup seaweeds & sea vegetables. Dried & flaked in a food processor.

1 cup white sesame seeds - toasted if you like

1 cup black sesame seeds - toasted if you like

2-4 tablespoons of good quality salt - depending on how salty your seaweeds are

Optional variations depending on your flavour profile:

2 - 4 tbsp of botanicals like nettle seed, tulsi, shiso leaf.

2-4 tbsp of bonito flakes, sugar, chili, miso powder or mushroom powders.

Directions

Pulse all ingredients together in a food processor until combined. Store in a seasoning shaker.

In TCM seaweeds support the kidneys and adrenals, softens hardness, masses, & nodules and breaks up phlegm. It is considered cooling but eating it with black sesame - another kidney nourishing food - helps to balance its thermal nature to more neutral. Black sesame tonifies the vital substances - jing, qi and blood. It is said to help hair from growing grey and to boost milk supply during lactation. Seaweeds, salt and black foods like black sesame are all associated with the winter season and considered supportive of the kidneys. So its a good time to start adding these foods into your diet as we transition to winter. Seaweeds are also rich in iodine which can benefit the thyroid.