Corn, beans, squash: all three have been renowned as the Sustainers of Life or the Three Sisters among Native Americans. As long as the Three Sisters are plentiful, good food, good health and a full tummy follow. For thousands of years, these three vegetables have nourished Native American tribes throughout the continental United States. European [...]

Corn, a centerpiece of the Native American diet, was a marvel of biotech engineering before the European settlers arrived. Native Americans encouraged the formation of ears or cobs on maize, a rather grass-like plant. While pre-European corn was self-sustaining, the varieties we grow now need human intervention to flourish. It needs continual replanting. Today we [...]

Not all corn has the same nutritive value: different hues indicate different nutrient levels. For instance, yellow corn contains a wealth of nutrients including protein, fiber, folate, magnesium, calcium, selenium, Vitamin C and Vitamin A in the form of beta-carotene. Blue corn is even higher in protein, while being rich in the amino acid lysine [...]

Beans contain potent proteins as well as a wealth of B vitamins. The available types of beans seem almost endless: snap beans, shelly beans, pinto beans, kidney beans, black beans, red beans, navy beans, white beans – beans of all shapes and sizes. When eaten together, beans and corn provide complete protein for human nutrition [...]

Squash comes in many colors, shapes and sizes and includes summer squashes, pumpkin and winter squashes. These potent foods pack a powerful punch of antioxidant activity, support liver function and are high in a variety of nutrients. A one cup serving of winter squash contains 182% of our daily requirement for pro-Vitamin A or beta-carotene, [...]

Corn, squash and beans have been traditionally planted in concentric formations in a hill: Corn grew in the center of the hill, beans around the corn, and squash around the beans. The tall corn is strong and provides stalks for the beans to cling to. The leafy squash provides shade for the beans and surrounding [...]

According to Kibbe Conti, a registered dietitian, the disruption of Native food systems has contributed to the increase in degenerative, chronic diseases such as type 2 diabetes among Native Americans, especially on reservations (J Transcul Nur 2006. 17(3):234-245). 
By developing nutrition models that reflect traditional food patterns but uses modern foods, Kibbe believes that Native [...]