Indigenous Cuisine

I NDIG E N OUS CUIS INE TRADITIONAL FOODS COOKBOOK National Indigenous Peoples Day 2020

Celebrating Indigenous Cuisine Every June 21st, Hatch celebrates the traditions, cultures, and values of Indigenous Peoples across Canada and this year we are celebrating cultural vibrancy through the comfort of our home kitchens.

In previous years, we have hosted traditional teachers, cooks, dancers, and awareness sessions with our employees. With the onset of the COVID-19 pandemic, our ability to gather and celebrate looks a little different, but this has not stopped our drive for diversity, inclusion, and cultural recognition of this very special day. Over the past few months, our Hatch team worked together to collect traditional recipes from our Indigenous partner communities, clients, and employees across the country.

Through the pages of this cookbook we recognize our Indigenous heritage through traditional foods, hunting and gathering techniques, and personal stories of Inuit, First Nations, and MĂŠtis Peoples. We wanted to share these with you.

It is our hope that you enjoy reading through, learning from, and trying out the recipes within this cookbook and feel inspired by the traditions and stories behind them.

Meegwetch. How’a. Ekosi. Quyanainni.

Thank you.

John Bianchini President and CEO Hatch Ltd.

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Chelsie Klassen Global Director, Indigenous Engagement Hatch Ltd.

Table of Contents 1. Introduction

3.11

Spruce Tip Compound Butter

2.

Spring

3.12

Saskatoon Berry Soup

2.1

Seal Meat Pie

4.

Fall

2.2

Seal Meat and Doughboys

4.1

Moose Meatloaf

2.3

Fish Flakes

4.2

Baked Stuffed Caribou Heart

2.4

Spawning Fish Eggs in Bannock

4.3

Wild Rice Casserole

2.5

Boiled Goose

4.4

Canned Fish Patties

3.

Summer

4.5

Three Sisters Soup

3.1 Luskinikn

4.6

Three Sisters Salad

3.2

Laboom (Mint) Tea – Amiskowihkwaskwa

5. Winter

3.3

Cedar Tea

5.1 Pemmican

3.4

Pickerel Lasagna

5.2

Caribou Tongue with Brown Sauce

3.5 Winnissimin

5.3 Hoyan

3.6 Bannock

5.4

Smoked Moose Meat with Potatoes

3.7

Fish Cakes

5.5

Caribou Soup

3.8

Sockeye Casserole

5.6

Theresa’s Famous Meatballs

3.9

Wild Rose Petal Syrup

5.7

Moose Stew with Vegetables

3.10

Cream of Fiddlehead Soup National Indigenous Peoples Day

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1 Introduction Traditions are the passing down of customs and beliefs from generation to generation. They’re deep in meaning, rich with history, powerful in identity, and celebratory of culture. Indigenous cuisine tells stories of the past. Seasonal ingredients highlight the requisite for sustainability. The culinary landscape powerfully respecting the balance of existence, the magnitude of nature, and the harvest of our planet.

The roots of Indigenous cooking are deeply reliant on our land, our water, and our skies. Crops were harvested, supplemented by the ability to fish, hunt, and gather. There is no specific menu for the celebration of National Indigenous Peoples Day, but many of the foods within this publication are enjoyed during the festivities held by Indigenous communities.

Join us on this culinary adventure, where we explore traditional flavours and techniques of Canada’s four seasons. The stories of our Indigenous Peoples, the value of Mother Earth and the importance of community and hospitality. We hope this cookbook lets you revel in some new tastes while offering a greater awareness and perspective of our country’s origins.

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Spring A season known for renewal, for the sprouting of seeds, the thawing of snow and ice, the blooming of crops, the spawning of fish – spring.

Hunting, fishing, and gathering–the staples of Indigenous cooking–are heavily reliant on climate, region, and season. In the spring, trapping continues over frozen lakes, where snaring, trapping and hunting of beavers, muskox, eiders, otters, male wapiti, rabbits, seal pups, and coyotes takes place. Out on the grass-lakes, still rimmed with ice, muskrats are hunted for using “rat boats.” Beneath the surface, fisherman resume jigging through the ice for pike and burbot and catching spawning fish such as pike, walleye, and sturgeon with nets, spears, or traps.

From above, hunters take ducks and geese from the great waves of birds returning north on their spring migration. And on more solid ground–ground that’s buzzing with new life–Indigenous traditions look to the resourcefulness of gathering geese eggs, collecting birchbark for canoes and household items, tapping birch and maple trees for syrup, seeding wheat and other grains, and harvesting fireweed, balsam root, and Indian celery.

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2.1

Seal Meat Pie

Jenna Gilbride, Makkovik, Northern Labrador

Prep time:

15 minutes

Cook time:

1 hour

INGREDIENTS:

Seal Meat Filling 2 lbs. of seal meat ½ cup or 3 slices of fat pork, diced or sliced

Did you know?

Due to the fact that the main fuel available for heating, lighting, and cooking was seal oil, most of these country foods were consumed raw, either frozen or aged. This provided Inuit with a healthy diet, since the meat contained all the essential nutrients needed to maintain a healthy existence. Aged meat and fat also provided a welcome change in flavour, texture, as well as adding important nutritional elements to diet. If done correctly, foods can be aged in the Arctic for much longer than in the south without going bad.

INSTRUCTIONS: • Trim excess fat from meat, cut up in serving pieces.

1 large onion

• Fry out the salt pork and brown the seal meat in fat. Add onions and water until meat is tender with fork.

1½ cups of water

• Add seasoning and vegetables, bring to boil.

1 cup turnip, diced

• While meat is cooking, make the pastry. Combine flour, baking powder, shortening and salt, Add water a teaspoon at a time until pasty is held together.

1 cup carrot, diced 1 parsnip, diced

• Roll out pasty for top of pie.

5-6 potatoes

• As vegetables are cooking, cover the pan with pastry. Bake at 400 ° F for 20 – 30 minutes or until a ‘hollow’ sound when tapped.

Salt and pepper to taste

Pastry 1 ½ cups of flour 3 tsp baking powder ½ tsp salt 1/3 cup shortening Cold water, varies 6

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2.2

Seal Meat and Doughboys Jenna Gilbride, Makkovik, Northern Labrador

Prep time:

20 minutes

Cook time:

1 hour

INGREDIENTS:

Seal and Gravy Seal meat, enough for a meal Salt Salt pork 1 onion 2 tbsp. of flour

“Seal is something that Labradorean’s love to hunt and eat. It’s a food that you either like or hate as it’s a very acquired taste!”

INSTRUCTIONS: • Clean and rinse seal meat thoroughly. Cut pork into slices. Sear the seal meat in rendered salt pork.

Add onion and enough water to cover the meat. Boil until meat is tender.

• Make gravy thickening by mixing a small amount of flour and water until it becomes a paste, add to seal meat mixture, stirring well. While gravy is thickening, make doughboys.

• Put all ingredients in a bowl. Add water slowly to make soft dough. Knead on board and make balls of dough. Drop into seal meat mixture. Cover, and turn over doughboys. Cook for 20 minutes until doughboys are fluffy.

Water Doughboys 1 ½ cups of flour 1 tbsp of baking powder Salt to taste Water

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2.3

Fish Flakes

Joseph Duncan, Muskrat Dam First Nation

Prep time:

20 minutes

Smoke time: Cook time:

3 hours

30 minutes

INGREDIENTS: Seasonal fish of choice Cooking oil or lard Raspberries or blueberries

INSTRUCTIONS: • Create a tipi of wood around a campfire and isolate with tin

Advice from Joseph on traditional cooking:

• Suspend the fish above the fire so it smolders instead of directly cooking on the heat

• Cooking with cast iron pans over a fire intensifies the taste.

• Use the broth of the animal to cook your vegetables.

• Certain animals are best during certain seasons.

• Do not wash the blood of the animal away, using it during the cooking process – or use bone marrow for added flavour.

• If growing your own vegetables, fish remains make the best fertilizer and accentuate the flavours in the garden.

• Smoke the fish for three hours. Once finished, let cool.

• Over a fire, heat a cast iron pan and add oil.

• Fry the fish until flaky and remove any bones.

• Mix in raspberries or blueberries • Add a bit of lard if not gelling together • Roll in a ball and eat!

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2.4

Spawning Fish Eggs in Bannock Joseph Duncan, Muskrat Dam First Nation

Prep time: Cook time:

20 minutes 30 minutes

INSTRUCTIONS: • Follow bannock recipe in section 3.6 • Add in fish eggs until they equate to 1/3 of the dough recipe.

INGREDIENTS: Prepare bannock similar to recipe in section 3.6

• Cook the fish-egg bannock in a cast iron pan over the fire for 30 minutes in a low flame.

• The bannock will be darker than usual.

White Fish eggs (or other fish eggs preference)

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2.5

Boiled Goose Joseph Duncan, Muskrat Dam First Nation

Prep time:

20 minutes

Cook time:

1 hour

INGREDIENTS: 1 goose (6 - 7 pieces) 6 Potatoes Salt and pepper

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INSTRUCTIONS: • Pluck the feathers from the goose and burn remaining fluff with a flame.

• Cut the goose into 6 - 7 pieces.

• Bring to a boil, add the goose, reduce heat, and cook for about 40 minutes.

• Skim the goose fat from the top of the pot and save for serving.

• Continue cooking the goose and add potatoes to the broth.

• Once potatoes are finished (approximately 30 minutes), strain the water, and serve on a plate.

• Drizzle the goose fat over the goose and potatoes or use it for dipping bannock.

3 Summer

A season of bounty, summer showcases nature’s strength and abundance. Animals and plants have grown and the ways of hunting, fishing, and gathering change course. As always, seasonal ingredients are at the core of Indigenous cuisine, so harvesting turns to Seneca root, currants, barley, Saskatoon berries, raspberries, and chokecherries, and kelp from Canada’s waters.

Throughout the summer, sheefish are caught using set nets and fishwheels, while king salmon are a treat in late June or early July. Off the main rivers, others use fishing poles or small-mesh gillnets to catch whitefish, cisco, northern pike, and grayling. And in larger bodies of water, whaling and hunting narwhal occurs.

Hunting wolves, bears, moose, deer, wapiti, and small game such as porcupine and Arctic ground squirrel also takes on a different scale with these species growing with the season.

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3.1

Luskinikn

Did you know?

Kirk George, Mi’kmaq Nation

Prep time:

10 minutes

Cook time:

Depends on method, see below

Bulrush and cattails were collected to make flour, especially for bannock, if European flour was not available. Other roots, berries and barks were gathered for their medicinal purposes, such as to heal a winter cold, relieve fever, treat chest and sinus congestion, and ease sore throats and stomach pain.

“Traditionally, the Mi’kmaq people cooked Luskinikn (Luski) in the ground on hot days”

INGREDIENTS:

½ tsp salt

2 cups flour

1 tbsp oil

2 tbsp baking powder

1 cup water (or ½ cup milk and ½ cup water)

2 tbsp sugar

INSTRUCTIONS: To bake:

To Fry:

Open fire:

• Preheat oven to 400°F

• Warm pan at medium heat with about a tbsp of vegetable oil.

• Prepare your campfire.

• Grease a baking dish with butter or cooking spray.

• Mix the ingredients in a bowl.

• Mix all ingredients from the list in a bowl. The constancy should be sticky.

• Place the dough in a baking dish. Flatten to ensure it is evenly spread throughout the dish.

• Press dough down into the hot pan.

• Bake for 20-25 mins, or until golden brown on top.

• Once browned, flip the bread to brown on the other side.

• Transfer to a serving plate and break apart by hand (cutting with a knife will make the hot Luski gooey)

• When brown, break apart with your hands and serve with your toppings.

• Serve with honey, molasses, jam, berries or golden syrup.

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• Mix all the ingredients in a bowl, can use butter instead of oil, add butter last.

• Wrap dough around stick.

• Bake over fire until brown.

• Add your toppings.

3.2

Laboom (Mint) Tea - Amiskowihkwaskwa Hope Regimbald, Woodland Cree First Nation

Prep time:

Time it takes to pick and prepare the Amiskowihkwaskwa

Cook time:

10 minutes (5 minutes for steeping)

“Wild mint or Amiskowihkwaskwa can be found near bodies of water in most parts of Alberta and the prairies. It is one of my families most favorite herbal teas. We add it to many of our Maskihkiwapoyak (Medicinal Tea’s) and also drink it on its own. One of my most favorite, common, and vivid memories is picking mint hanging it to dry and storing in jars for later use. In our homes you will find jars of all kinds of traditional medicines – almost always, you will find laboom. It is a staple in our lives.”

INGREDIENTS: Tea bags (your choice)

INSTRUCTIONS:

Dry Amiskowihkwaskwa (wild mint)

• Picking Amiskowihkwaskwa protocol:

Water

• Do not pick the root.

• Gather in a bunch.

• Offer tobacco or say a prayer to give thanks to give thanks to the Earth.

• Tie at the end with string.

• Hang upside down until completely dry (few days) • Bring a pot of water to boil .

• Add Red Rose tea bags to your desired strength.

• Add Amiskowihkwaskwa.

• Steep for at least 5 minutes.

• Enjoy!

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3.3

Cedar Tea

Rozella Johnston, Saugeen Ojibway Nation

Prep time:

5 minutes

Cook time:

10 minutes

INSTRUCTIONS: • Offer a pinch of tobacco and gratitude for the taking of the cedar leaves.

• Wash the leaves well with warm water.

INGREDIENTS:

• Put cedar leaves in a pot and cover with water.

Cedar leaves

• Allow to simmer gently until the water is amber and if darker tea is desired let it steep longer.

Water

• Cedar tea is a mild aromatic tea that is packed with vitamins and minerals and a great source of Vitamin C.

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3.4

Pickerel Lasagna Jenni Lessard , Metis Nation of Saskatchewan

Prep time:

30 minutes

INSTRUCTIONS:

Cook time:

45 minutes

• Bake fish in a glass dish, covered with foil, in 1/4 cup water at 350°F for approximately 30 minutes.

Cool and flake with fork, removing any bones.

• Boil noodles according to package directions. Rinse with cold water and set aside.

INGREDIENTS: 1 lb pickerel filet

• Melt butter and add onion and garlic, sautéing until onions are translucent. Add flour then whisk in milk. Season with salt and pepper according to taste.

1/4 cup butter

• Mix the ricotta, feta, half the mozzarella, eggs and seasonings in a bowl, add fish.

1/4 cup flour 4 cups whole milk

• Spread one third of the white sauce on the bottom of a rectangular dish, followed by a layer of noodles and half the fish and cheese mixture. Repeat. Spread the remaining white sauce on the top layer of noodles and sprinkle with the rest of the mozzarella.

1 large onion, chopped

• Bake at 375°F for about 45 minutes.

4 cloves garlic, minced 4 cups spinach or Swiss chard, chopped 2 cups ricotta 4 cups shredded mozzarella 1 cup crumbled feta 2 tsp each dried basil and oregano 1 tsp each onion powder and garlic powder 1/4 cup fresh dill, snipped 1 Tbsp fresh ground black pepper 4 eggs 1 box whole wheat lasagna noodles National Indigenous Peoples Day

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3.5

Winnissimin (Blueberry Bannock) Anonymous, Wikwemikong Unceded Territory

Prep time: Cook time:

20 minutes 5-10 minutes

INGREDIENTS: 3 cups of fresh blueberries

Did you know?

Women and older couples traditionally picked fruits and berries. These fruits and berries could be eaten fresh, dried, introduced into pemmican, or turned into preserves and jellies, while chokecherries were made into wine.

INSTRUCTIONS: • Press the blueberries to immediately obtain a ½ cup of juice.

5 cups of all-purpose flour

• Mix together all the dry ingredients.

1 cup of maple syrup

• Pour vegetable oil (or oil of your choice) in a deep-frying pan and heat.

4 teaspoons of baking powder

• Beat the eggs with the blueberry juice to get a deep cream.

1 ½ cups of shortening, corn oil or sunflower seed oil

• Mix cream with dry ingredients and add blueberries.

6 eggs

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• Drop the dough in the hot oil, one tablespoon at a time and brown until it’s a chocolate colour .

• Our recommendation is to serve with maple syrup and hot mint tea!

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3.6

Bannock

Francis Erasmus, Woodland Cree of Northern Alberta

Prep time:

10 minutes

Cook time:

30 minutes

“As part of the Erasmus family belonging to the Woodland Cree of Northern Alberta, bannock has been a traditional bread made for generations. It was passed down to the younger generation to my niece Allison, the oldest of my nieces and nephews and we’ve never put into a recipe until now.”

INGREDIENTS:

INSTRUCTIONS:

5 cups of flour

• Mix all dry ingredients together in a bowl.

3 tbsp baking powder

• Make a well in the middle of your bowl and gradually add 2-3 cups of water.

Dash of salt Dash of sugar 2-3 cups of water

• Mix slowly until very soft.

• Dump mixture on to a surface to knead.

• Bake the bannock in the oven at 350°F for 30 minutes or until golden brown.

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3.7

Fish Cakes Annette Sorenson, Kitsumkalum

Prep time:

15 minutes

Cook time:

6 minutes per batch (3 minutes per side)

INGREDIENTS: 1 jar of salmon (can do half canned and half fresh) 2 cups of seasoned breadcrumbs 2 eggs 1 tsp of dill

INSTRUCTIONS:

1 tsp of mustard or ¼ tsp of dried mustard

• Mix together the salmon, breadcrumbs, eggs, dill, and mustard in a bowl.

Add a bit of milk to moisten patties

• Add a bit of milk if the patties need to be moistened.

• Form into patties and fry in a heated frying pan for about 3 minutes.

• Flip patties and add a bit more oil or butter (tastes best if fried in butter) then fry for another. 3 minutes.

• Serve and enjoy.

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Sockeye Casserole

3.8

Annette Sorenson, Kitsumkalum

Prep time:

20-30 minutes

Cook time:

40 minutes

INGREDIENTS:

Did you know?

A common way of catching fish was to build a weir across narrows, river mouths and rapids. The fish would funnel through the opening on weirs, where people waiting would scoop the fish out with handheld nets. Fish were caught year-round but the most prolific times of the year to catch fish was during spawns.

3 jars of canned fish

INSTRUCTIONS:

2 cups of rice (or macaroni)

• Preheat oven to 350°F and lightly grease pan.

Optional: sautéed onions and celery and garlic

Parsley sauce 2 1/2 cups of milk 4-6 tablespoons butter 4-6 tablespoons of flour 1 cup of parsley

• Take bones and skin from the three jars of fish, strain.

• Bring pot of salted water to a boil. Stir in rice and bring to a boil. Reduce heat to medium and let rice cook.

• For the parsley sauce, in a saucepan on medium heat take butter and flour and mix well. After it is mixed well, slowly add milk until desired thickness. Add in parsley. Should be thick like a gravy.

Remove from heat.

• In a lightly greased pan mix the rice, fish, and sauce together.

salt and pepper

• For the topping, melt the butter and stir in seasoned breadcrumbs until mixed and crumbly. Spread over top of casserole.

Topping

• Put in the oven and bake 35-40 minutes.

3/4 butter Breadcrumbs

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3.9

Wild Rose Petal Syrup Jenni Lessard , Metis Nation of Saskatchewan

Prep time:

10 minutes

Cook time:

25 minutes

INSTRUCTIONS: • Bring petals, water and sugar to a boil and reduce heat to a simmer.

INGREDIENTS:

• Cook until reduced by a third and thick enough to coat the back of a spoon, about 25 minutes.

4 cups wild rose petals, cleaned

• Add lemon juice.

2 cups sugar

• Remove from heat. When cool, store in a glass jar in the fridge.

1 cup water 1/4 cup lemon juice

• Beautiful over ice cream or Greek yogurt.

Cream of Fiddlehead Soup

3.10

Jenni Lessard , Metis Nation of Saskatchewan

Prep time:

15 minutes

Cook time:

30 minutes

INGREDIENTS: 1 lb fresh or frozen fiddlehead ends trimmed and papery husk removed 1/2 medium onion, diced 2 cloves garlic, minced 2 tbsp butter 2 tbsp flour 4 cups milk 2 tsp dried or fresh thyme

INSTRUCTIONS:

1 tsp lemon zest

• If using fresh fiddleheads, trim ends, remove papery husk and wash in several changes of cold water.

Salt and pepper to taste

• Bring pot of water to a boil and stir in fiddleheads. Boil for 15 minutes and drain, reserving some fiddleheads on the side for garnish.

• Melt butter in bottom of medium pot, add flour and cook, stirring constantly until mixture begins to darken.

• Whisk in milk. Remove from heat and add cooked fiddleheads.

• Purée with an immersion blender or pour mixture into a blender or food processor in small batches.

• Add seasonings and reheat, adding hot water if necessary, to thin to desired texture. Top each serving with a fiddlehead and a swirl of cream.

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Spruce Tip Compound Butter

3.11

Jenni Lessard , Metis Nation of Saskatchewan Prep time:

15 minutes

Cook time:

1 hour

INGREDIENTS: 1/2 cup young spruce tips, washed well and patted dry 1 clove garlic, minced 1 tsp lime zest 2 tsp lime juice 4 tsp black pepper 1 cup salted butter, softened INSTRUCTIONS: • In a blender or food processor, pulse spruce tips, Garlic, lime juice and lime zest.

• Add butter and blend until combined.

• Spoon onto a piece of plastic wrap and roll into a log. Twist ends to seal well.

• Refrigerate at least 1 hour.

• Slice into rounds and enjoy on steaks, vegetables or bread.

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Saskatoon Berry Soup

3.12

Justice Noon

Prep time: Cook time:

10 minutes 40 minutes

INSTRUCTIONS: • In a large pot, bring water to a boil. Add sugar and berries, let water and sugar boil at medium heat for 20 minutes.

INGREDIENTS:

• To thicken the soup, gradually add the mixture of flour and water while stirring.

6 cups Saskatoon berries

• Stir occasionally to keep from sticking to the pot.

1 cup berry sugar (regular sugar can be used)

• Boil for at least another 15-20 minutes.

8 cups water 1/3 cup flour, mixed with 1 cup water

• Remove from heat and let stand 5 minutes. Serve hot.

“This is a traditional food staple and also plays an important role in many ceremonies”

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4 Fall With the arrival of the autumn season comes the preparation for the next. Hunting bison, migratory geese, mountain goat, elk, and wapiti–to name a few–along with fishing and whaling continues to secure winter food supply. In early fall, any caught sockeye salmon are dried and stored for future usage.

Harvesting also takes on a different meaning with ripening wild rice, berries, wheat, and kelp being collected for preserving. Wood cutting, tree bark, and herbs are also gathered and dried for when the harsh Canadian winters make looking for fresh food difficult.

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Moose Meatloaf

4.1

Tannis Geddes, Mathias Colomb First Nation

Prep time:

20 minutes

Cook time:

50 minutes

INGREDIENTS:

Did you know?

In late fall, trapping and hunting becomes the primary activity. Many disperse to family traplines and cabins handed down through generations. In addition to trapping, wood-cutting resumes, and nets are placed under the ice to fish until the cold and darkness of mid-winter preclude fishing activities. In mid-winter, most residents are confined to the village. Some hunters continue to hunt moose, caribou and small game on short daytrips and in the vicinity of the village.

1 1/2 lbs. ground venison or moose 1 tsp. minced onion 1 cup milk

INSTRUCTIONS:

1 egg

• Preheat oven to 350°F. Mix all ingredients together.

1 1/2 tsp salt

• Place in a greased 9 x 5 x 3 inch loaf pan.

1 clove of garlic (minced)

• Bake for 50 minutes or internal temperature is 150°F.

1 cup oatmeal

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4.2

Baked Stuffed Caribou Heart Jenna Gilbride, Makkovik, Northern Labrador

Prep time:

Cook time:

Overnight soaking in salt bath and 20 minutes to prepare.

3 hours

INSTRUCTIONS: • Wipe heart clean with damp cloth, then soak overnight in salted water to cover. Drain, then trim off blood vessels, fat and small thread-like cords. Wash heart thoroughly with cold water, drain and pat dry. Fill cavity with stuffing of breadcrumbs, celery, onion, poultry dressing, salt, pepper and butter.

• Place on rack in roaster and pour 1 cup of water in bottom of roaster. Cover and bake in 325°F for about 3 hours or until tender.

• Serve hot or cold and sliced.

INGREDIENTS: 1 caribou heart 1 cup fine breadcrumbs 1 celery stalk 1 small onion, chopped ½ tsp poultry dressing ½ tsp salt dash of pepper 4 tbsp melted butter

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Wild Rice Casserole

4.3

Kelly Hashemi, Peguis First Nations

Prep time:

30 minutes

Cook time:

11/2 - 2 hours

Did you know?

The rice is harvested from canoe, where one person bends the plants over the gunwale and beats the ripened grain off with a stick, filling the canoe. In an average day, men could collect 91-136 kilograms (200-300 pounds) of rice this way.

INSTRUCTIONS:

INGREDIENTS:

• Place rice in a strainer or sieve and rinse with cold water for about 1 minute, scouring rice with fingers; drain.

1 cup wild rice, uncooked

• Place rice in a saucepan with the broth and salt. Bring to a boil, reduce heat and cover. Cook for 40-45 minutes or until tender and most of liquid is absorbed. If when tender, any liquid remains, drain it.

2 ½ cups vegetable broth ¼ teaspoon salt 1 cup sliced mushrooms 1 small onion, chopped

• Cook the mushrooms, onion, celery, green pepper, and garlic in butter in a skillet until the onions are tender, about 5 minutes.

• Mix together the rice, vegetables, and cheese, and spread in a greased 2-quart casserole.

¼ cup chopped celery

• Cover the pan and bake at 325°F for 35-45 minutes or until the casserole is heated through nicely.

¼ cup chopped green pepper

• Garnish with toasted almonds before serving if you like!

¼ cup chopped red pepper 2 cloves garlic, minced ¼ cup butter, melted ½ cup slivered almonds ½ cup shredded cheese ¼ teaspoon black pepper

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4.4

Canned Fish Patties Liz Robinson, Haisla First Nation

Prep time:

15 minutes

Cook time:

15 minutes

INSTRUCTIONS: • Boil potatoes for approximately 30 minutes. Mash.

• Empty canned fish into bowl and remove skin and bones if desired.

INGREDIENTS: 1 pint canned fish

• Fry onions and green peppers until soft.

5 medium sized potatoes

• Form patties using and ice cream scoop for measuring.

2 eggs

• Put 2 cups of flour in shallow cake pan and coat each patty in flour.

1/2 medium onion 1 green pepper 1 tsp salt 1/2 tsp pepper

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• Mix together all ingredients until well blended.

• Heat 3 tbsp of olive oil and 1 tbsp of butter in frying pan to medium high heat.

• Place as many patties in the pan without crowding. Fry on each side until nicely brown.

• Serve with tartar sauce or your favorite dipping sauce and side of coleslaw.

Three Sisters Soup

4.5

Rozella Johnston, Saugeen Ojibway Nation and Kelly Hashemi, Peguis First Nations

Prep time:

20 minutes

Cook time:

1 hour

INGREDIENTS: 1 medium size butter nut squash – peeled and cubed 5-7 cups of broth – chicken or vegetable

“There is an Iroquois legend about the three sisters who were very different but who relied on each other to grow. A three sisters garden is a garden that has all the plants planted to support one another, the beans grow up the corn, the corn supports the beans, and the squash covers the ground.” - Kelly Hashemi INSTRUCTIONS: • Boil butternut squash in broth until tender.

• Remove from broth and mash butternut squash.

• In a saucepan, melt butter and caramelize onion add pepper and flour to create a paste.

• Add corn, green beans, yellow wax means, and acorn squash to broth.

Flour

• Gradually add the paste with onions.

Pepper

• Cook until all is tender.

2 cups of sweet corn

• Return the mashed squash to the heat, mix all together and serve.

1 cup of fresh green beans (trimmed) 1 cup of wax beans (trimmed) 1 medium acorn squash (washed and cubed)

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4.6

Three Sisters Salad Justice Noon

Prep time:

15 minutes

Cook time:

none

INGREDIENTS: 1 can beans 1 can corn, drained 1 small squash (or zucchini in a pinch) 1 tablespoon chopped cilantro 2 tablespoons lime juice

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INSTRUCTIONS: • Open the cans of beans, drain, and put into a medium bowl.

• Add the corn, squash, cilantro, and lime juice.

• Combine • Fresh vegetables can be used, if available.

5 Winter The winter diet calls for adaptation, much like survival depends on winter preparedness. Indigenous culture is so intrinsically linked to the environment–a world where nothing goes to waste, where hunted animal meat is used for nourishment and fur is used for clothing and habitat. While certain species go into hibernation for the winter months, the winter prey transforms to include mink, foxes, Arctic hare, ptarmigan, and lynx, as well as bison in winter camps.

Much like hunting, fishing doesn’t stop. It merely changes over to ice fishing. Nets are placed under the ice for whitefish, while another method includes jigging through the ice for pike, grayling, and sheefish.

The work of earlier seasons reap its rewards when Indigenous communities are able to rely on their winter stores of dried salmon, game, grains, herbs, teas, and berries.

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5.1

Pemmican Justice Noon

Prep time:

20 minutes

Cook time:

8 hours

“Pemmican was the most important Indigenous Canadian food. It was vital for surviving the long winters and it provided the necessary protein and vitamins. Fur traders started trading for Pemmican, buying it in sewn bison hide bags in 41 kilogram lots. It became vital to the trade routes in Canada for local consumption and for sale to the British Navy.”

INGREDIENTS: 1 kilogram of ground bison 3/4 cup of dried Saskatoon berries 2 cups of rendered fat

INSTRUCTIONS: • Spread meat out thinly on a baking sheet to dry at 180°F for at least 8 hours in the oven, or until crisp.

• Grind the meat into a powder. Grind the dried fruit. Heat the fat until liquid.

• Add liquid fat to the meat and dried berries and let cool. Cut into squares or roll into balls.

• Store in a dry place and it will last for years.

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Caribou Tongue with Brown Sauce

5.2

Jenna Gilbride, Makkovik, Northern Labrador

Prep time: Cook time:

30 minutes 4 hours

Did you know?

The flesh food trapping and hunting provided was an important part of the diet of many families and the skins and hides it produced were vital in clothing and housing people. Each member of the family contributed to the survival of the group as best they could.

INGREDIENTS:

Caribou tongue

INSTRUCTIONS:

3 lbs. caribou tongue

Cooking the tongue

2 cups of water 1 tbsp salt

• Wash tongues thoroughly with water and brush top of tongue with clean toothbrush or similar tool. Place tongues on a rack in a roaster.

¼ tsp pepper

• Add the remaining ingredients and cook for 45 minutes at 350°F

2 bay leaves 6 whole cloves 1 medium onion

• Cover rest of tongue with water and cook for 3 to 3 ½ hours.

• Plunge hot tongue into cold bath, strain and remove skin.

Brown sauce

Brown sauce

2 tbsp butter or drippings

• Heat butter in small heavy skillet over low heat. Ass diced onion and sauté until light brown.

Remove onion and set aside in bowl.

½ small onion, diced 1 cup bouillon (liquid from cooked tongue) 2 tbsp flour Salt and pepper to taste

• Add flour to butter in skillet and stir mixture until well blended and deep brown in colour.

• Remove from heat and stir in meat stock. Stir constantly and bring to a boil. Boil 1 minute.

• Pour brown sauce and onions over the caribou tongue.

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5.3

Hoyan (Donuts) Kelly Hashemi, Peguis First Nations

Prep time:

20-30 minutes

Cook time:

6 minutes per batch

(2-3 minutes per side)

INGREDIENTS:

“I have chosen this particular recipe because of the stories, history and love of the Oneida Nation here in Southern Ontario. I am Anishinaabe originally from Peguis First Nations. I arrived in Ontario nearly 12 years ago. Soon after arriving and working in our community, I met my partner Allan Kennedy who is from Oneida near London, Ontario. On New Year’s, each household makes Hoyan and waits for the children to come to visit. Each child gets Hoyan from each house they attend. It’s such a lovely tradition that now my family has joined in. I make and enjoy sharing these Hoyan (donuts) with those I love. My partner Allan shares such fond memories of visiting and receiving these treats. Sharing love, tradition and well wishes to everyone!”

1 cup sugar 4 tbsp butter

INSTRUCTIONS:

2 eggs

• Mix the sugar, butter, eggs, vanilla, and milk together in a large bowl.

1 cup milk

• Mix the flour, salt, and baking soda together in a second bowl.

3 cups flour

• Add the wet ingredients to the dry bowl.

½ tsp salt

• Once it is all mixed together roll it out and cut into donut shapes (two sizes of cups – one large and one much smaller for the donut hole!).

3 tsp baking powder 1 tsp vanilla 1/3 bottle of cooking oil enough to cover bottom of frying pan

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• Cook donuts in hot oil until sides look cooked and brown (about 2-3 minutes each side).

• Turn the temperature down if the Hoyan browns too fast.

Smoked Moose Meat with Potatoes

5.4

Joseph Duncan, Muskrat Dam First Nation

Prep time: Cook time:

20 minutes 3 – 5 hours,

cook time 30 minutes

INGREDIENTS: Desired portion of moose meat 3-6 potatoes Lard Salt and pepper

INSTRUCTIONS: • Create a tipi of wood around a campfire and isolate with tin.

• Suspend the moose meat above the fire so it smolders instead of directly cooking on the heat.

• Smoke the moose meat for 3 - 5 hours.

• Once moose meat is dehydrated, slow boil for an hour and add potatoes at the end.

• Drain the moose meat and potatoes and serve.

• For added flavor, melt lard over top or quickly fry the moose meat in its bone marrow.

5.5

Caribou Soup

Alice Hunter, Inuvialuk born in Aklavik, Northwest Territories

Prep time: Cook time:

15 minutes 11/2 hours

INSTRUCTIONS: • Place all ingredients in soup pot, cover and boil at medium heat for 1 ½ hours.

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INGREDIENTS: 2 lbs caribou meat, cubed

½ cup long grain rice

6 cups water

1 small onion, chopped

1 Oxo cube

2 large carrots, sliced

Salt and pepper

2 medium potatoes, cubed

Theresa’s Famous Meatballs

5.6

Theresa Tait Day, Wet’suwet’en Hereditary Chief Wihaliyte

Prep time: Cook time:

30 minutes 11/2 hours

INSTRUCTIONS: • Dice all vegetables evenly.

• Mix ½ of the vegetables along with the ground beef, cayenne pepper and two eggs in a bowl.

Continue mixing in cream and smashed crackers.

INGREDIENTS:

• Make large meatballs in the palm of hand and set aside.

3 lbs of ground venison, caribou or moose meat (substitute with ground beef)

• Add the rest of the vegetables in a pot with two large cans of stewed tomatoes. Crush together and bring to a simmer.

6 sticks of celery

• Add meatballs to the pot and simmer for 1 ½ hours or until meatballs are thoroughly cooked and sauce is reduced.

2 onions 6 jalapeno peppers Two green peppers Cayenne pepper 2 eggs Head of garlic 1/3 cup cream ½ package salted crackers 2 cans stewed tomatoes

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5.7

Moose Stew with Vegetables Tannis Geddes, Mathias Colomb First Nation

Prep time:

30 minutes

Cook time:

2 hours

“One of my fondest memories is of my mom, she would get the moose stew started and as it cooked, we would go outside and enjoy nature. When we would come back inside the whole house would smell amazing, it made us that much hungrier.

We couldn’t wait to sit down together and enjoy one of our favourite home cooked meals.”

INGREDIENTS:

½ tsp. pepper

8 medium carrots

2½ lb. lean boneless moose

1 bay leaf

3 medium parsnips

1 tbsp. oil

1 tsp. crushed thyme

3 tbsp. butter

1 tsp. crushed marjoram

3 canned tomatoes plus 1⁄₂ cup liquid from can

¾ cup chopped onion

4 cups lightly salted beef stock or water

¼ cup flour

8 small potatoes

1 tsp. salt

8 small onions

1 cup frozen peas ½ cup chopped parsley

INSTRUCTIONS:

• Simmer, partially covered, until the moose meat is tender, about 1½ hours.

• Cut moose into 1 ½ inch pieces and pat dry with a paper towel.

• Either cool and refrigerate overnight to allow flavors to mellow or proceed with vegetables.

• In a heavy saucepan, heat oil and butter, browning the meat one layer at a time (for a rich tasty stew, it is important to brown meat well at this stage) • When all meat is browned, set aside.

• Melt more butter in saucepan if necessary and sauté onion until tender and golden.

• Stir in flour, cooking over medium heat until flour is golden.

• Return meat to saucepan and add seasonings and stock. Using wooden spoon, scrape up all browned bits from bottom of pan.

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• Peel potatoes, onions carrots, turnip and parsnips. Leave potatoes whole; cut a shallow “x” in root end of each onion. Cut carrots, turnips and parsnips into finger-sized sticks. Chop tomatoes coarsely.

• Add vegetables to stew and cook, covered, at moderate heat. Simmer until all ingredients are tender, about 30 to 40 minutes. Add peas and simmer 5 more minutes.

• Taste and add more seasoning or liquid if necessary.

• Sprinkle with parsley and serve.

Acknowledgements We would like to express our sincerest appreciation to all the individuals who donated recipes, shared their stories, opened their kitchens, and helped in any way support the creation of this publication. We hope this collaboration of cuisine and culture inspires you to learn more about the unique heritage, traditions, and contribution of First Nations, Inuit, and MĂŠtis Peoples.

Marcel Colomb First Nation

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