Recipes to Try!
Three Sisters Casserole
The Three Sister’s dish is made with healthy fall harvests that Native Americans
planted together - winter squash, beans, and corn. It’s delicious and nutritious, rich in
vitamins, protein, and fiber.
1 cup butternut (or other winter) squash, cooked*
2 cups cooked kidney beans
2 cups corn
1/2 cup natural maple syrup
1 Tablespoon dill herb
*To prepare/bake squash: Cut un-cooked winter squash in half (or into quarters if large). Scoop out seeds. Place flesh side down in baking dish with 1/4 inch water. Bake at 375
degrees until squash is tender, about 45 minutes. The roasted seeds make a healthy snack or
Let squash cool and then scoop flesh as spoonfuls into sauce pan. Add remaining ingredients
and stir. Heat until warm; about 10 minutes.
A hearty main dish for four, serve with cooked leafy greens or a fresh green salad for a colorful
and complete meal. For a delicious “wrap,” scoop prepared casserole onto a whole grain
tortilla, add fresh salad greens and a drizzle of favorite salad dressing, roll up and enjoy for a
delicious meal on the go.