The end of August is almost here, and we are never too sure what the weather for September and October will be bringing to us. Anyone home gardening should be considering what to harvest now, and what can wait a bit longer. Our summer has not been overly heated, but we never did get our annual monsoon, so dry, dry, dry. Many gardens probably did well with constant secondary watering, and care; many did not fare well.
Thanks to our friend Steve, he made sure we received yellow squash as often as possible. Even though he was disappointed in their lack of growth size, I was able to make many a delicious squash quick bread to share back with him. Quick bread made with squash? Well sure, I bet you have had zucchini bread, well that’s a squash. Simply use my recipe from the June 29, 2022 article, in the San Juan Record, or from my food blog, and substitute yellow squash for zucchini. If the squash is not over ripe, the skin can be shredded into the bowl along with the insides, or peel it off if you’re unsure. Just make sure to remove the stem and root ends, and throw those into the compost bin.
This got me to wondering about the various tribes of Utah’s indigenous peoples, and what they refer to as The Three Sisters: squash, beans and corn. The most important aspect to these three food items is…water! I have written many a time about Navajo recipes, even one on Hopi, but not on the Paiute or Ute, and finding them mentioned in southwestern native cookbooks seems to be nonexistent. The state of Utah is named after the Utes, and information from Utah.com states, “The name "Utah" is believed to be derived from the Ute word "yuttah," which means "people of the mountains"”. National Geographic states, “It comes from the Spanish nickname for the Ute Native American tribe, “Yuta”. But others say the name could come from the Ute word “yutas”, which is said to mean “the people,” or “people of the mountains.”” When it comes to researching, there are very few books available about the Paiutes and Utes, so most of my information comes from roaming the internet. So, apologies to the descendants of both tribal cultures if I get something incorrect.
Speaking of roaming, both Paiute and Ute people are descended from Numic-speaking hunter-gatherers who migrated east from Southern California around 1000 AD. While they shared linguistic and cultural traditions, eventually, due to traveling to, and setting up home, in different states, the tribes developed individually distinct qualities. One important quality remained for both though, the need to be near water sources, for how else can food be grown?
This brings it all round to The Three Sister of squash, beans and corn that not only can be cooked together, but can be harvested and stored to last throughout the winter months.
Unfortunately, the only recipes I could find, relating to Paiutes and Utes, were too modernized to be authentic. Ingredients that grew native to Utah may no longer exist, or recipes list ingredients that are more readily available in stores, then to go foraging for. Take, for example, herbs native to Utah: common yarrow, yampah, sagebrush, purple sage, globe mallow, blue lupine, thread leaf ragwort, fleabane and fern bush. Now different types of sage are readily available in stores, but the rest, not so much, unless home grown or foraged.
So, what herbs can be purchased, or even grown in home gardens? Of course, sage is number one on the list, after that is: lemon thyme, thyme, rosemary, oregano, basil, parsley, chives, mint and lavender. Sounds like we have a Mediterranean theme going on in this herbal garden. All of these herbs are considered aromatics, and enhance any food they are being paired with.
Well, I have some lovely yellow squash sitting on the kitchen counter, and while I will cheat a little by using canned pinto beans and whole kernel corn, here’s my take on Three Sisters Stew. Oh, while this can be done on the stovetop, about an hour of cooking on medium-high heat; I chose to use a crock pot instead. Like I have mentioned many a time, low and slow is the way to go, as it gives each ingredient, not just time to cook thoroughly, but to infuse, and be infused, with surrounding flavors.
Three Sisters Stew
(In honor of all the indigenous people of Utah)
Ingredients:
1 (15.25 oz.) can pinto beans, drained and rinsed
1 (15.25 oz.) can whole kernel corn, drained or rinsed
1 large onion, chopped
1 Tbsp. minced garlic
1 tsp. each dried sage, thyme and rosemary
¼ cup pinyon (pine) nuts
4 cups vegetable broth
Preparation:
Place all ingredients into a 2-quart crock pot, and pour vegetable broth over all. No need to stir together until fully cooked. Set on low for 4 hours.
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| After 4 hours on low. |
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| All Ingredients into Crock Pot. |
Makes 4 servings, or 6 if being used as a side dish.
Notes:
Stove top method: Do same preparation as above, but into a 2 to 3-quart cooking pot. Set on medium-high heat, for one hour, occasionally stirring to keep from boiling over, or food sticking to bottom of pot.
Corn – fresh can be used, or, if using frozen, make sure to thaw before adding in. Adding in frozen, the corn will contain additional water which will dilute the broth.
Beans – soak dried overnight can be used, but the cooking time will be increased, and increase vegetable broth to six cups, instead of four.
Herbs – yes, you can use some of the others that are listed within the article, instead of what I have used.
Spicy? A few recipes did add diced Hatch or jalapeno chilies, so up to personal tastes if the stew is to be mild, medium or hot.
Tomatoes? A few recipes did add diced tomatoes, however, I was looking to create something more geared towards the indigenous cultures, than Italian cuisine.
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| A Complete Meal of 3 Sisters Stew plus Fried Flounder. |
Basically, try my recipe first, and hope you enjoy it. After that, have more adventure in your own kitchen by adding other ingredients such as chilies or tomatoes.
Mary Cokenour
