As Thanksgiving approaches, and we celebrate National Native American Heritage Month in November, the Three Sisters planting method serves as a poignant reminder of the agricultural practices and traditions that were an integral part of Native American communities. The Three Sisters - corn, beans, and squash - symbolize not only the rich bounty of the harvest but also the spirit of cooperation and harmony that defines the essence of this holiday. These interdependent crops have been cultivated together for centuries, offering a sustainable and balanced approach to agriculture that is worthy of celebration. Just as we give thanks for the blessings of the harvest during Thanksgiving, we can also honor the wisdom of indigenous cultures and their reverence for the land and the crops they cultivate through the Three Sisters method.
The Three Sisters planting method, deeply rooted in Native American agricultural traditions, is a sustainable and synergistic approach to gardening. This method involves planting three essential crops together: corn, beans, and squash. Corn serves as a natural trellis for beans to climb, offering support and stability. In return, beans fix nitrogen in the soil, which benefits all three crops. The sprawling squash vines create a natural ground cover, reducing weed growth, conserving moisture, and providing shade, thus fostering a mutually beneficial ecosystem. This interdependent trio not only maximizes space but also enhances soil fertility, resulting in a bountiful and sustainable harvest that has been cherished for generations, embodying the principles of harmony and balance in agriculture. Think about adding the Three Sisters to your garden in the Spring! View here for more information.
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Whip It Up!
by Marianne Lindgren and Willow Thomas
NC Child and Adult Care Food Program (CACFP)
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North Carolina has its fair share of cooler temperatures during the winter months and those days are perfect for a cozy bowl of soup! Soup is not only a great way to warm up, but also a delicious way to add more vegetables to a meal.
Three Sisters Soup has plenty of veggies, offering fiber, vitamins, and protein with every bite! In addition to the nutrition gained from this recipe, there is much to learn as well. A Native American recipe, the name represents the three main ingredients, corn, squash, and beans. One legend from Cherokee, North Carolina teaches that corn represents the oldest sister, squash the middle sister, and beans the youngest sister.
Kids may enjoy hearing legends about the three sisters that have been passed down from generation to generation. The legends may differ among tribal communities, and you can read about a few in the links provided.
If you participate in the CACFP or other Child Nutrition Programs, the USDA has resources available to assist with incorporating traditional indigenous foods into menu planning, including crediting information, recipes, cooking videos, gardening tips, and more. Another great resource is the Cherokee Tribal Food Distribution Program where you can learn about Cherokee foods, access recipes, cooking videos, as well as learn about the food distribution program.
Three Sister's Soup
Yield: 6 servings
Serving size for 3-5-years-olds: 2/3 cup
For a creditable lunch/supper meal in the CACFP for 3–5-year-olds, serve the soup with 6 ounces of creditable fluid milk*, ½ oz eq grain and ¼ cup fruit, such as a whole grain roll and apple slices.
*Fluid milk must be unflavored low-fat (1%) or fat-free (skim) for children two through five years old.
Ingredients:
- Nonstick cooking spray
- 4 ounces ground beef, at least 90% lean, raw
- ⅔ cup yellow onion, fresh, ¼" diced
- 2 cloves garlic, fresh, minced (1 clove is about ½ teaspoon minced)
- ⅔ cup butternut squash, fresh, ½" cubed
- ¼ cup green beans, fresh, cut into ½" pieces
- 3 tablespoons corn, frozen
- 1 tablespoon thyme, dried
- ¼ cup sweet potatoes, fresh, peeled, ½" diced
- ¼ cup zucchini, fresh, unpeeled, ½" diced
- 11 ounces kidney beans, low-sodium, rinsed, and drained or kidney beans, dry, cooked (1½ cups + 2 Tbsp)
- ⅓ cup tomato sauce, canned
- ⅜ cup tomatoes with juice, canned, diced
- ¼ cup water
- Salt to taste
Instructions:
- Coat a medium skillet with nonstick cooking spray and heat the skillet on medium–high heat.
- Add ground beef, and brown. Heat to 165 °F or higher for at least 15 seconds. Drain.
- In a medium stockpot, add browned beef, onions, garlic, butternut squash, green beans, corn, and thyme. Cook for 4–6 minutes on medium–high heat. Stir occasionally until the vegetables are tender.
- Add sweet potatoes, zucchini, kidney beans, tomato sauce, tomatoes with juice, and water. Stir well. Bring to a boil.
- Reduce heat to medium, and simmer uncovered for 20 minutes or until vegetables are tender. Stir often. Heat to 140 °F or higher for 15 seconds. Hold at 140 °F or higher.
- Serve 2/3 cup.
CACFP Crediting for Lunch/Supper: ⅔ cup providing legume as meat alternate: 1 ½ oz equivalent meat/meat alternate and ¼ cup vegetable; or legume as vegetable*: ¼ oz meat and ½ cup vegetable.
*Please note, if serving this soup with the legume as a vegetable, additional meat/meat alternate will need to be served to meet the meal pattern requirements of the CACFP.
Recipe adapted from USDA
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This Week in the Garden
@ Preschool
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See what's happening
preschool edition! |
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The NC Farm to Preschool Network connects, educates, develops and shares resources between community and state partners, farmers, early childhood educators and families to spark the local foods movement in early childhood education environments. |
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We Are Grateful / Otsaliheliga
by Traci Sorell
Otsaliheliga is a Cherokee word that is used to express gratitude (oh-jah-LEE-hay-lee-gah means “we are grateful”). Author Traci Sorell, a citizen of the Cherokee Nation, invites readers to journey through the year with a Cherokee family and their tribal nation as they express thanks for celebrations big and small. “As the crops mature and the sun scorches, we say otsaliheliga … as we sink our teeth into the season’s first harvest at the Green Corn Ceremony.” Watch a kid-friendly interview on StoryMakers with the author, Traci Sorell, then watch a read aloud of the book.
The Apple Tree - A Modern-Day Cherokee Tale
by Sandy Tharp-Thee
Told in English with Cherokee translation.
A little boy plants an apple seed, already envisioning the big apple tree it will someday be. But when its first fall comes and goes, and apples fail to appear on its branches the little tree begins to doubt its calling. How can the little boy find the encouragement needed to convince the young tree to give the seasons and years the time to work their magic?
Watch a read-aloud on YouTube.
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Community and Clinical Connections for Prevention and Health Branch will provide funds to four to eight North Carolina-based private, public, or non-profit organizations; or local governmental agencies. The selected organizations shall implement Farm to ECE and breastfeeding interventions at ECE sites. See RFA here.
NC Farm to Preschool Network partners are looking into the possibility of and interest in a Farm to ECE interactive statewide mapping system to connect childcare providers (ECE sites) and farmers for easier purchasing or selling of local foods. We would love your input. Complete the survey here.
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Cherokee Crafts at Home: Corn Husk Dolls
Corn husk dolls are a fun Cherokee craft that everyone can make! The story of why the corn husk doll is faceless is the basis of a traditional Cherokee story. The Creator is said to have taken the face of the corn husk doll because she became too vain and prioritized her beauty over helping others. View here.
October Garden Checklist - Fall Gardening Tips
October Garden Checklist - Fall Gardening Tips - In this video I go over fall garden and landscape task. October is a great month for planting. It is also a great month for growing cool season vegetables in warmer areas. View here.
Hear about a Farm to Early Care and Education (Farm to ECE) success story from Nicole Efird, a teacher with Cherokee Elementary Pre-K Program on the Qualla Boundary. View here.
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2024 Farm to School Grant Request for Applications
Deadline: January 12, 2024
The USDA Farm to School Program is excited to announce the official release of the fiscal year (FY) 2024 Farm to School Grant Program Request for Applications (RFA). USDA will award up to $12 million in competitive grants to eligible entities through the grant program this fiscal year. Learn more here.
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