Wabanaki Public Health & Wellness’ Three Sisters Tacos  

In celebration of Native American Heritage Month, Newman’s Own Foundation is sharing recipes and stories from some of our Indigenous Grantee Partners!  

Wabanaki Public Health & Wellness (WPHW) provides community-driven, culturally centered public health and social services to all Wabanaki communities and people while honoring Wabanaki cultural knowledge, cultivating innovation, and fostering collaboration. WPHW serves four federally recognized Tribes located in five communities: the Houlton Band of Maliseet Indians, the  Mi’kmaq Nation, the Passamaquoddy Tribe at Indian Township, the Passamaquoddy Tribe at Pleasant Point, and the Penobscot Nation.

Newman’s Own Foundation proudly supports the Wabanaki Youth and Cultural Center, which delivers culturally rich programming highlighting traditional foods, languages, and prioritizes youth nutrition, connecting Wabanaki youth to food as medicine. They are creating a library of traditional recipes that are available through the mobile food pantry and as online resources, like this Three Sisters Taco. Want more Three Sisters recipes? Download this printable recipe card!

THREE SISTERS TACO 

These modernized recipes allow us to celebrate the traditional story of the three sisters. The three sisters, corn, beans and squash were once known to Wabanaki people as the sustainers of life. When paired together in a meal they provide the ideal nutrients for a healthy diet. When paired in a garden, the sisters, create an ideal growing system providing long term soil fertility for generations.

Corn, the eldest is planted in late spring after the last frost (after May’s full moon). Sister corn takes some time to set her roots before she sprouts herself through the dirt. Her stalks provide support for sister beans to reach the sun. Sister beans is planted next and replenishes nitrogen into the soil to support the corn growth. The youngest, Sister squash prefers to grow wildly along the ground. Sister squash maintains the moisture in the soil and controls the weeds and pests from disturbing their home. When harvested and dried each sister provides seeds to plant for future generations.

The relationship between the three-sisters is a story of respect, reciprocity and sustainability. Although these three plants will grow alone, they thrive together. The three sisters are inseparable in both the garden and the kitchen. —Wabanaki Public Health & Wellness 

Ingredients

• 1 butternut squash, peeled
• 1 white onion, diced
• 1 garlic clove, minced
• 1 oz. of extra virgin olive oil
• 1 can of yellow corn, rinsed (or ~3 ears of fresh corn cut off the cob)
• 1 can of pinto beans, rinsed
• 10-12 corn or flour tortillas
• Salt, pepper, cumin, chili to taste
• Cilantro and lime, for serving

Directions

1. Cut the squash in half vertically. Gut the squash with a spoon and discard the seeds. Then cut the squash into 1-inch cubes and place in a mixing bowl.
2. Add diced onion and minced garlic to add to the mixing bowl
3. Toss the ingredients in mixing bowl with olive oil and season to taste with salt and pepper, cumin, and chili powder
4. Pour contents of mixing bowl on a sheet pan and roast in oven
5. Once the squash is cooked halfway through (about 10 minutes), add corn and beans on the sheet pan, stir, and continue roasting for 10 more minutes
6. Test butternut squash for doneness. Once the vegetable mixture is cooked to your liking, remove from oven. Scoop into tortillas, garnishing with cilantro if desired, and enjoy!