Every Ingredient Tells a Story
The story is the cornerstone of entertainment and of civilization. The story can convey and explain our origins, dreams, and fears. The food we eat has a story to tell that nourishes our mind and soul as well as our physical bodies. Finding those stories connects us to our ancestral past as we move towards the future.
One such story comes from the native Americans who first inhabited this continent. Folklore tells of three sisters, one golden haired, one tall and lanky, and the third short and stout. The tale illustrates how corn, beans, and squash are grown together symbiotically. The Iroquois and Cherokee would plant corn in small hills with beans around them and squash interspersed around the field. The bean plants absorb nitrogen from the air nourishing the soil for the corn and squash. The beanstalks climb and wrap around the corn and the low-growing squash provides ground cover and prevents weeds. Together the trio thrives more than when planted separately.
Harmony in the field creates the ingredients for a symphony in the kitchen. Corn and lima beans form the basis of succotash. The dish derives its name from the Narragansett tribe’s word meaning broken corn. Creating harmonious flavors on the palate and the plate is a chef’s main focus.
Corn is one of the crown jewels of New Jersey agriculture. The pairing of corn and Lima beans, once a staple of local farming, is nutritious as it is delicious. Lima beans are a low-fat source of healthy carbohydrates, protein, iron, and fiber. This puts them in the classification of superfoods.
Beans, both fresh and dried varieties, are not as prevalent on local menus as other vegetables. This is a shame; besides their nutritional value they also provide great flavor. Their use as a protein enhancer to the plate is ideal for anyone trying to lower their meat consumption. They are also, pound for pound economically, a great way to relieve that empty feeling in one’s wallet as well as their stomach. Fresh beans, peas, and legumes pair well with meat and seafood.
Squash is a different story. Whenever I hear the word squash my mind immediately goes to the late comedic wordsmith George Carlin who declared squash a verb not something you should eat. Squash should be a regular part of your vegetable rotation. There is more to the squash family than zucchini in summer or butternut in the colder months. Although squash is technically a fruit I’m not advocating slicing it and putting it on your breakfast cereal. Squash is divided into the milder summer types like zucchini, yellow, and patty pan and the heartier thicker-skinned winter varietals such as the butternut as well as acorn, pumpkin, spaghetti, and the thinner-skinned delicata. The summer squashes are great grilled or sautéed and can even be enjoyed raw. The winter squashes are best slowly roasted to enhance their natural sweetness. Spaghetti squash can be intimidating to work with; its tough skin requires the sharpest of knives if not a chainsaw. Metaphorically the juice is worth the squeeze. Spaghetti squash is a great low-carb gluten-free substitute for pasta and can be the main ingredient in many traditional pasta dishes—and it tastes much better than commercially available gluten-free pastas. Roasted sliced butternut is excellent with corn and beans in a quesadilla or in a salad.
This issue, celebrate indigenous cultures and try these three sister inspired dishes: Four Bean “Burgers,” Succotash 2024, Spaghetti Squash with Capers, Three Sisters Salad, and Three Sisters Quesadillas.
