According to Native American tradition, corn, squash and beans were thought to be a precious gift from the Great Spirit.  Referred to as the Three Sisters, they thrive when planted together, a technique called companion planting.  The corn grows tall and provides sturdy stalks for the beans to climb, beans provide nitrogen to the soil, and the squash covers the ground beneath, protecting from weeds.  Nutritionally, the Three Sisters also provide an optimal balance:  corn provides carbohydrates, beans provide protein, and squash provide vitamins and minerals and beneficial oils. 

Corn, technically a grain, is a good source of fiber, Vitamins C and E, many B vitamins, folic acid, and magnesium.  Corn’s nutrient content helps protect the heart and support a good memory.  It is loaded with complex carbohydrates, and surprisingly is also a good source of essential fatty acids.  Additionally, corn contains flavonoids and carotenes, especially lutein, which protects again both heart and eye diseases.  The carotenoids in corn also support lung health. 

Summer Squash are easy to digest and low in calories.  They are a great source phytonutrients, vitamins and minerals including Vitamins A, C, K, many of the B’s, manganese, magnesium, potassium, copper, folate, calcium and zinc.  They help to reduce inflammation and fight cancer and heart disease.  As an alkaline food, summer squash is an excellent remedy for acidosis of liver and blood.

Beans are packed full of many vitamins and minerals, including iron, folic acid, calcium, potassium and magnesium.  Beans are also loaded with protein, and both insoluble and soluble fiber.  Insoluble fiber keeps our system running smoothly while Soluble fiber helps clear cholesterol from the bloodstream.   Regular consumption of beans lowers cholesterol, and reduces your risk of heart disease, diabetes, high blood pressure and certain types of cancers.  And interestingly, the red, pinto, and kidney bean varieties are antioxidant rich. 

Honor the Great Spirit and combine the health benefits of all three veggies with this Three Sisters Salad.  It’s perfect for summer picnics and bar-b-ques!