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.

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.

Turmeric Pineapple Carrot Porridge

Like carrot cake in a breakfast bowl. Nutrient dense, full of omegas & antioxidants, anti-inflammatory and immune supporting. Another recipe to support your spleen & stomach. I’m seeing a lot of Qi deficiency, exhaustion & burnout in clinic. The spleen is the organ related to helping us process emotionally & “digesting” our experiences and the world around us. After last year, we need to take a lot of care of our spleen/stomach & food is a good place to start.

Ingredients:

• 2 cups chopped or grated carrots

• 2 cups pineapple - fresh or frozen

• 1 can coconut milk

• 2 inch piece of ginger - finely chopped or grated

• 1 cup shredded coconut unsweetened

• 1/2 cup flax meal

• 2 tbsp turmeric latte powder or 1 tbsp regular ground turmeric

• 2 tbsp pumpkin spice

• 1-2 tsp vanilla

• Optional: 2 scoops collagen powder

• Toppings: dried currants or raisins, chopped walnuts, coconut yogurt

Directions:

• Add all ingredients except flax and collagen powder (if using) to a slow cooker and cook on low overnight.

• In the morning, remove from heat and puree with an immersion blender. Stir in flax and collagen if using.

• Serve warm with toppings.