11184_RecoveringOurAncestor'sGardens

Recipes Indigenous peoples of the Americas had a cornucopia of foods available. Nothing much can beat the connection to culture and the pride one feels by preparing food in the “old way,” such as gathering wild onions, cultivating crops, hunting wild game, and grinding corn. Eating precontact foods is greatly empowering, and knowledge of those foods is crucial to our cultural identity. There are, however, too many nutritious foods from the Old World that complement this hemisphere’s offerings, and we must take advantage of them. Many of my favorite foods are from the Old World: I cannot imagine grilling squash without sprinkling garlic on it or making banaha without adding sweet peas. The point is that “eating simply”—that is, consuming fruits, vegetables, and lean meats and avoiding sugar—can make a tremendous difference in our physical and mental health. Because we do have choices and because many of us have limited time to spend in the kitchen and at the grinder, you will read here that some of these dishes feature some Old World foods, mainly spices such as garlic and onions, and preparation tactics are different from historical methods. Foods not indigenous to this hemisphere are marked with an asterisk. Regardless of what you choose, try to buy non-gmo ingredients. See the Non-gmo Shopping Guide site, http://www.nongmoshoppingguide.com/.

Experiment with Foods One way to start on the road to better health is to learn as much as you can about what your ancestors ate on a regular basis. Here is a list of some healthy, vitamin-and mineral-rich foods. Make a star by the foods you like and cross out the ones you know you 213

probably will never eat, either because you have no access to them (such as mink and wolves, perhaps) or because you have an allergy or you simply cannot stomach it. For more information about specific foods in these recipes, browse these websites: http://www.nutritiondata.com/index.html http://www.formulaforlife.com.au/asp/vegetables.asp Try out foods you are not familiar with, or try cooking familiar foods in different ways: baked, boiled, braised, in casseroles, as chips, fried, grilled, mashed, microwaved, as pancakes, pickled, in relish, with chutney or jam, roasted in salad (cooked), in salad (raw), on sandwiches, steamed, in soups, stir fried, steamed, stewed, stuffed, or as a filler. Because many people must watch their calorie intake, it is important to find substitutes for those fattening foods that are off limits. Try spices to make your dishes tastier. You don’t have to buy an entire bottle of a spice; see if your neighbors have an herb you want to try before buying it. Some to consider: achiote, avocado leaf, powdered peppers, coconut, epazote, hoja santa, Mexican five spice, onion powder, popcorn flower, vanilla, tomato powder (my favorite), dark cacao powder (you won’t need much), and Old World powders such as carrot, cumin, cinnamon, clove, paprika, mustard, and so on. If you have a chance to visit a spice shop, you should try as many spices as you can. Note that these dishes use only ingredients from the Americas, and none are complicated. Some recipes are as simple as mixing together raw ingredients that you like, such as pecans, walnuts, pumpkin seeds, dried cranberries, and fresh blueberries. For this snack and other recipes, add Old World spices and ingredients, such as garlic, olive oil, cumin, whole grains, cheese, and so on. Many people want to use game meats, but if you are not a hunter, then ask friends who are if you could

6. Pecans, walnuts, pumpkin seeds, blueberries, and dried cranberries. Author’s collection.

contribute something to their next hunting trip (food, or perhaps loan camping gear or an atv), so that they can repay you with meat.

Kitchen Equipment Equipment for these recipes is for the most part inexpensive, although you may not want to skimp on the food processor and blender. I have a variety of cooking gadgets, but the ones I use repeatedly are my blender, outdoor grill, crock pot, food pro-

cessor, knives, garlic press, tea kettle, kabob skewers, and large spaghetti pot (with a colander that fits into it). Crock pots are very affordable. If you have a large family, or if you do most of your cooking on the weekends and freeze food for the week, consider buying two crock pots so you can cook more than one dish at a time.

Appetizers Guacamole Dip Avocados probably originated in south-central Mexico. The fruits are rich and highly nutritious and can be mixed into a dip, milkshakes, sauces, or sliced for salads or on sandwiches. Avocadoes also are high in fat, and 1 cup contains approximately 230 calories. This recipe is the basic guacamole dip and can have many other items added to it, such as Old World garlic and lime juice.

Ingredients 2–3 ripe avocadoes 1 cup diced ripe tomato ¼ cup finely chopped sweet onion ½ cup chopped roasted and peeled green chilies (optional) Salt to taste Pepper to taste Halve and pit the avocadoes and scoop insides into a bowl. Add remaining ingredients and mash with a fork or potato masher. Serve with homemade baked tortilla chips.

7. Lima bean hummus. Author’s collection.

Lima Bean Hummus Lima beans are indigenous to South America. Also known as butter beans, lima beans are high in fiber and protein and are low in fat. The dish succotash is a base of lima beans and sweet corn mixed with tomatoes, bell peppers, or okra. This dish does

not use traditional hummus ingredients, that is, chickpeas, olive oil, tahini, lemon juice, paprika, or cumin.

Ingredients 2 cups cooked lima beans 2 T walnut oil 1 t ancho chile powder 2 T piñon nuts to sprinkle on top Salt to taste Blend cooked lima beans, walnut oil, and chile powder in a food processor until smooth. You might need to add beans a half cup at a time into the processor, depending on the strength of your machine. Add a few tablespoons of water if the mix is very thick. Taste as you blend and add salt to taste. Pour into bowl, top with piñons, and use as a dip or sandwich spread.

Summer Salsa I call this Summer Salsa because I can make it from almost everything I grow in my garden. My family eats gallons of salsa. Like the green chilies, salsa goes on almost everything and is a staple in our home. I strain the salsa and use the liquid for soups, stews, and crock pot dishes such as pinto beans. The liquid is already spiced and adds much flavor to any dish.

Ingredients

6 cups tomatoes (we like the small cherry tomatoes, but the larger ones work well too, as long as they’re sweet) 1 cup sweet corn 1 chopped sweet onion 1 green bell pepper 1 cup green chilies (roasted is best)

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