The “Three Sisters” refers to the Native American process of planting corn, beans, and squash together. Each has an important role in helping the others grow. Although they can grow individually, they grow better together. This is the same for us humans as we think about food: it’s not just what we eat that is important. Why we eat and how we eat are just as important when we consider food’s role in “feeding” our happiness and quality of life.  

Of course, nutrition is essential when talking about food. We want to give our body the nutrients it needs so it can function well, and we can enjoy life without pain, discomfort, or disease. For example, we eat and drink dairy to get more calcium and to try to maintain healthy bones, or maybe a doctor advises us to limit the amount of salt we eat to try and lower blood pressure. The vitamins, minerals, and other nutrients that fruits, vegetables, whole grains, lean proteins, and dairy provide are necessary for our bodies to work properly.  

Enjoyment is another important part of eating. Many occasions of eating are tied to emotions. Whether it’s the first bite of wedding cake, a birthday dinner, or cool water after a sweaty workout, many foods and beverages are associated with feelings of enjoyment. For example, turkey and dishes with pumpkin, sweet potatoes, and winter squashes are often enjoyed for tradition and celebration this time of year. Just like nutrition, enjoyment is a big part of how we eat and can influence our food choices. 

The role of community also has great influence when we talk about food. Food is life-giving, so when we share food, we are showing love and goodwill to each other. We can join in community in the way we eat by eating with friends and family, welcoming new neighbors with homemade meals, baking or gardening together, or even sharing a Thanksgiving feast. Food brings us together and can also be a way to support healthier eating choices.  

This November, remember the ‘Three Sisters’ of food – nutrition, enjoyment, and community. We can eat a meal with only one of these things, but it is best enjoyed and most beneficial when we have all three.  

Written by: Macey Uzzell, Student Technician – BLT Social Media  

Source: Sisters: Practical Aspects https://www.nal.usda.gov/collections/stories/three-sisters  

Recipe of the Month: Native American Three Sisters Soup 

Adapted from: International Cooperative Alliance

Serves 6

Ingredients: 

• 2 pounds winter squash (example: butternut or acorn)
• 1 teaspoon + 1 tablespoon olive oil (substitute: oil of choice)
• 1 small onion, chopped (about 1/2 cup)
• 2 tablespoons garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 quart (32 ounces) reduced-sodium vegetable stock (substitute: water)
• 1 large bay leaf
• 1/4 cup vinegar
• 1 (15-ounce) can no-salt-added corn
• 2 (15-ounce) cans no-salt-added cannellini beans
• 2 green onions, sliced

Directions: 

1. Preheat oven to 400 degrees F. Slice squash in half and scoop out the seeds. Spread 1 teaspoon of oil evenly on the inside of the squash. Roast cut-side down for about 40 minutes on a baking tray or until softened. Allow to cool.  
2. Scrape out the flesh of the squash and liquid from the baking tray into a blender. Blend until smooth.  
3. Sauté onions in a large pot with 1 tablespoon of oil over medium heat until brown. Add garlic, thyme, salt, and black pepper, stirring until the garlic turns golden.  
4. Pour in the vegetable stock, and add bay leaf, vinegar, and squash. Allow soup to simmer for a few minutes. Add corn and beans, and allow to simmer for about 20 minutes. Remove the bay leaf. Garnish with green onions and enjoy this hearty bowl of soup. 

Nutrients Per Serving: 230 calories, 5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 430 mg sodium, 44 g carbohydrates, 8 g fiber, 10 g total sugar, 1 g added sugar, and 7 g protein