Native Americans have been planting The Three Sisters for thousands of years. Corn, pole beans, and squash have a symbiotic relationship when planted together. The tall corn stalks provide a structure for the pole beans to climb, while the beans provide nitrogen to the soil. The squash spreads its large leaves along the ground to soak up sunshine, conserve water, and reduce weeds. This tradition of interplanting goes beyond agriculture, though, and has important cultural and spiritual aspects to many Indigenous peoples. 

As we look toward the autumn holidays, I spoke with Adam Stark, who is currently at the helm of Debra’s Natural Gourmet, the award-winning natural food store started by his mother, Debra Stark, more than 30 years ago. Adam loves cooking with The Three Sisters and has kindly shared two of his mother’s favorite recipes.

Remembering Summer: Corn, Bean and Cucumber “Ceviche”
Serves 6

Ceviche typically means raw seafood pickled or marinated in lime or lemon juice with olive oil and hot peppers. Here, we’re marinating veggies and borrowing the word because we like the concept!

2 cups corn kernels (fresh or frozen)    

2 cups cooked butter beans or navy beans,   drained and at room temp    

¹/₂ cup lime juice       

¹/₄ cup extra virgin olive oil or ¹/₄ cup smoked olive oil

2 cups diced English or pickling cucumber

1 cup minced red onion

2 cloves of garlic, minced or pressed

1 tablespoon fresh mint, minced

1 teaspoon black pepper or grains of paradise

1 teaspoon salt

1 jalapeño, stemmed, chopped, and de-seeded

¹/₄ cup (packed) parsley, minced fine

¹/₄ cup (packed) cilantro, minced fine

Place all ingredients in a large bowl and mix well. Taste and adjust seasoning as needed. Cover and refrigerate for about 45 minutes, until nice and cold. Serve in bowls with or without your favorite tortilla chips.

Courtesy of Debra’s Natural Gourmet

Butternut Squash Succotash with Smoked Olive Oil
Serves 4 - 6

Succotash is a Native American dish - its name derives from the Narragansett word for boiled corn kernels. Over the years, the word has come to mean any rustic bean-and-corn stew.

2 cups butternut squash cut into ¹/₂ inch cubes

2 cups corn kernels, fresh or frozen

1 cup diced onion

1 teaspoon oregano

1 teaspoon salt

¹/₂ teaspoon black pepper or grains of paradise

1 can butterbeans (Eden brand is best) drained (about 2 cups)    

2 tablespoons maple syrup (Butternut Mountain Farm is Adam’s favorite)

¹/₂ cup smoked olive oil 

Extra smoked olive oil for drizzling over the baked casserole    

Preheat the oven to 425 degrees. 

Toss together all ingredients except the extra smoked olive oil. Place the mixture in a casserole dish and roast, uncovered, for about 45 minutes, or until squash can be easily pierced with a knife. Stir once or twice during roasting time. Remove from oven and drizzle with more smoked olive oil if desired. Serve hot or at room temperature. This dish can be made a few days in advance and reheated for about 15-20 minutes at 350 degrees.

For more great recipes, visit debrasnaturalgourmet.com.