“The more you ask how far you have to go, the longer your journey seems.”
Seneca Tribe Proverb
The Three Sisters
Summer is in full swing at the farm and the surrounding countryside. Whether in fields, backyards or market stands, the arrival of traditional summer produce marks the arrival of the hazy, lazy dog days of summer.
The Gavlak Farm has passed through a handful of families since first plotted in the early 1800s. Prior to the deeded farm, the people who used the Farm left only arrowheads. However, the staple crops of those people, the sacred Three Sisters (corn, beans and squash), still grow abundantly in this area.
Developed by Native American women, the Three Sisters farming method was widely practiced by many agricultural tribes. The term Three Sisters comes from the Iroquois Creation Story, which relates how each beautiful sister depends upon and supports her other sisters.
Corn stands tall and provides a pole for the beans to climb. The beans wrap around the corn and help tether it during inclement weather. In addition, beans add nitrogen to the soil, which improves the growth her sisters. Under the corn and beans, large squash leaves keep the soil cool and moist while they smother weeds. The spiny squash stems discourage pests from advancing onto her sisters.
Nutritionally, corn is a nearly perfect staple food for humans. However, it lacks riboflavin, niacin and two amino acids. These nutrients are plentiful in protein-packed beans. Squash is rich in carbohydrates and vitamins A and C. Squash seeds (a fantastic snack when roasted) provide high-quality fats that the beans and corn lack. Thus, the Three Sisters, working together, give humans every nutrient required for a healthy body.
Three Sisters Summer Succotash
The Three Sisters were introduced to the English through the Wampanoag dish, msickquatash (succotash). There are as many versions of succotash as there are cooks, and none are wrong. During the Great Depression, corn and lima bean succotash, in particular, was popular throughout the country.
- 2-3 cups green beans
- 2 large ears of corn
- 2 small or 1 large summer squash
- 2 scallions, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon butter
- Boil green beans until tender (approximately 20-25 minutes).
- Meanwhile, husk corn. Cut of the cob stem, creating a flat surface to rest the cob on your cutting board or into a flat bowl. Using a sharp knife, cut the kernels down the cob.
- When beans are tender, drain and reserve some of the cooking liquid.
- Heat 2 tablespoons olive oil and 1 tablespoon of butter in a large skillet. Add the corn and stir to coat well. Add the squash and the beans along with 2 tablespoons of the bean liquid. Cook until tender (approximately 8-12 minutes), adding more bean liquid if necessary.
- Season with salt and pepper and top with scallions.
Serving size: about 2/3 cup
Per serving: 126 calories; 7 g fat (2 g sat);
3 g fiber; 15 g carbohydrates; 3 g protein;
53 mcg folate; 5 mg cholesterol; 6 g sugars; 0 g added sugars; 669 IU vitamin A; 18 mg vitamin C; 33 mg calcium; 1 mg iron; 303 mg sodium;
367 mg potassium
Nutrition Bonus: Vitamin C (27% daily value)
Carbohydrate Servings: 1
Possible additions:
Cherry or diced Tomatoes, Basil, Okra, Sweet or Hot Peppers, Seared Seafood, Grilled Chicken, Diced or crumbled Bacon.
To increase the protein in this dish, simply replace the fresh green beans with any shelled bean (for example, lima, fava or black beans).