1. Saskatoon pudding is made by simmering saskatoon berries, water, and sugar for 30 minutes then thickening the mixture with flour. Saskatoon berries provide many nutrients and health benefits. 2. Wild rice casserole combines cooked wild rice with chicken stock, mushroom soup, vegetables and spices then bakes for an hour. Wild rice is high in protein and nutrients and contains no sodium. 3. Three sisters soup features corn, beans, squash, and sage which were traditionally planted together by Indigenous groups. The soup represents the symbiotic relationship between the three plants.

1. Saskatoon Pudding
METHOD:
1. Combine the berries,1 ½ cups of water and the sugar in medium size pot.
2. Bring it up to a boil on high heat.
3. Turn it down to low and let it simmer for 30 minutes.
4. Put the flour into a small bowl. Add ½ cup of water and mix well.
5. Add the flour mixture to the berries and cook the mixture on low for 10
minutes to make it thicker

2. • Rationale
Saskatoon berries looks like blueberries but are closely related to apple family.
They have a sweet nutty almond flavor. They are also high in fiber, protein,
and antioxidants. It is an excellent source of manganese, magnesium, Iron,
calcium (more than red meat, vegetables and cereals), potassium, copper,
carotene. In addition it has anti-cancer, anti-aging, anti-heart disease effects
and guard our immune system (Saskatoon Berries, n.d.).

3. Wild Rice Casserole
https://www.dietitians.ca/Downloads/Public/10-Saskatoon-Pudding.aspx
METHOD:
1. Put the rice and water in a medium sized pot.
2. Bring it up to a boil on high heat.
3. Turn it down to low, cover with a lid and let it simmer for 45 minutes.
4. Once cooked, drain excess water off of rice. Preheat the oven to 350°F.
5. Combine all ingredients in a casserole dish; the cooked rice, chicken stock, mushroom soup, mushrooms,
onion, peppers and spices.
6. Cover with lid or aluminum foil. Bake for 1 hour at 350°F.
7. Optional: At the end, sprinkle with shredded cheese and bake uncovered for another 15 minutes.
8. Serve warm.

4. Wild Rice Casserole
http://www.nativewildricecoalition.com/nutritional-value.html
Rationale
It does not contain sodium so good for hypertension and your heart. It does
take about an hour to cook, but rewards you with a lovely nutty flavor. It
contains twice as much protein as brown rice. Wild rice can be eaten by
diabetics, since it is actually a grass, and the grains are not polished or
refined. Wild rice is high in dietary fiber, magnesium, manganese, protein,
and phosphorous. Also contain 83% carbohydrate.

5. Three Sisters’ soup
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Cooking/Indigenous-
Recipes.aspxah
METHOD:
1. Add onions, celery, canola and curry spice to a large saucepot and bring to medium heat on stovetop
for 5 minutes or until onions are translucent.
2. Add broth to pot and bring to a slow boil.
3. Add corn, kidney beans and bring to a boil for 10 minutes.
4. Lower to medium heat then add the pumpkin and the sage.
5. Simmer for 20 minutes, stirring occasionally.
6. Remove from heat and serve.

6. Three Sisters’ soup
http://www.cbc.ca/kidscbc2/the-feed/three-sisters-soup-and-other-indigenous-food
Rationale
In a three sisters garden, corn, beans and squash are planted together to help each other grow
strong. The first sister — beans — takes nitrogen from the air and uses it to keep the
other sisters healthy. The next sister — corn — grows tall stalks that the beans can climb,
holding the plants together. And the last sister — squash — grows big leaves that cover
the ground, keeping weeds from growing and making the ground moist. The spiny squash
also keeps away any animals that would eat the sisters. A garden of these three plants could
provide a First Nations family with enough food to survive the winter. The traditional
Three Sisters Soup is made with all three of these ingredients.
https://www.youtube.com/watch?v=1zjusrToIMY

7. Buffalo Stew
https://www.warpaths2peacepipes.com/native-american-life/native-american-indian-recipes.htm
Method
1. Cut the meat into bite sized chunks and coat with the flour
2. Heat the oil in a large skillet and add the meat
3. Cook the meat until the meat is browned (this seals the meat juices)
4. Season with salt and pepper, and add the red wine or beef stock
5. Simmer the meat in the liquid for 40 - 50 minutes, or until the meat is
tender
6. Serve

8. Buffalo Stew
Bison meat was such a staple in the first nation diet that they used dried bison
instead of bread. Sioux dried the meat by hanging it above the stove in
winter and hanging it in the sun in summer. Once the meat was dried it was
prepared several ways: cooked in a large amount of water to make a soup, or
made into pemmican balls. The stomach was removed from the carcass,
dried and hung on four sticks then the flesh was washed and placed inside.
Water, salt and hot stones were added to the stomach and it was heated to
cook the meat; the bag was eaten afterwards