• Gzhadawsot Mattena

Nso Nidgek epe Mazhmekwse Ggeminen (Three Sisters and Trout with Berry Sauce)

The Three Sisters (Corn, Beans, and Squash) are well known all across Turtle Island as a staple food, way of gardening, and an honorable harvest.

Growing the Three Sisters together creates a perfect symbiotic way of growing. The corn gives sturdiness for the beans to grow. The beans give immense nutrition to both the corn and squash. The squash provides shade and a weed barrier.

When cooked together it makes a powerhouse food loaded with protein, fiber, carbohydrates, and healthy fats.

This recipe is perfect for anytime of the year but right at harvest gives you the best flavors.

Video Instruction Here


  • 2 yellow summer squash sliced thinly

  • 1 zucchini sliced thinly

  • 1 C dry beans (kidney, pole, pinto, whatever you like) soaked overnight in water

  • Cedar twig

  • 4 ears of corn

  • 4 trout filets

  • 2 cups of frozen or fresh berries of our choice (strawberry, blackberry, blueberry, raspberry, salmon berry, dewberry, etc)

  • approx 3/4 C pure maple syrup

  • 1 TBS chopped fresh mint

  • 1 TBS maple vinegar or apple cider vinegar

  • Sunflower oil

  • salt and pepper


  1. In a small sauce pan combine berries, maple syrup, vinegar, 1 TBS sunflower oil, pinch of salt, and mint. Bring to a boil and then simmer for 30 minutes or until it's the desired consistency.

  2. In a medium pot pour in hydrated beans and cover with water to at least 2 inches above the beans. Add the cedar twig. Cover and bring to a boil, reduce to simmer for 20-25 minutes. Move to step 3 while beans and berry sauce are cooking.

  3. Shuck the corn, removing the husk and silk. Coat each cob of corn liberally with sunflower oil. Roast over a grill, fire, or under a broiler in the oven turning often until the corn is thoroughly roasted. Set aside to cool

  4. Slice the zucchini and summer squash into thin slices.

  5. Heat about 2 TBS sunflower oil in a medium to large skillet and heat with medium-high heat.

  6. Cook zucchini and yellow squash for 3 minutes each side, set aside in a mixing bowl.

  7. Cut the corn from the cob and add the roasted corn kernels to the mixing bowl with zucchini.

  8. In the same skillet, add more sunflower oil and bring to temperature. Salt and pepper each side of the trout fillets. Place in skillet skin side down and cook for 4-5 minutes. Turn and cook 2-3 minutes.

  9. Strain beans from the liquid and remove the cedar twig. Add beans to the zucchini and corn in the mixing bowl. Add salt and pepper to taste. Add about 1 TBS sunflower oil and gently mix together. This is the Three Sisters salad.

  10. On a dinner plate place 2-3 spoonful's of the Three Sister salad. Slice the trout into strips, if you would like, and place on top of the Three Sisters. Drizzle a liberal amount of the berry sauce over the top and enjoy!

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