You know you have one. Or two. Or several. We’re talking favorite recipes here… recipes that include the Three Sisters.

The Nation is putting together a new Three Sisters Cookbook due to numerous outside requests. Thus, healthy recipes incorporating beans, corn and squash are being sought from Oneidas and other interested participants.

So why the demand? The answers may be as plentiful as the people asking. However, with the emphasis on good nutrition on the rise, people are seeking tasty dishes to add to their dinner tables that won’t add to their waistlines.

And, there is tradition…

“The cookbook will only help to preserve the Three Sisters’ culture that identifies them as the sustainers of life,” said Mike Washo, registered dietitian/certified diabetes educator at the Health Center. “We are looking for recipes that promote health and retain the legend.

“Good nutrition encourages a plant-based diet which can help in the prevention of chronic diseases such as diabetes. Studies prove that in most cases Type 2 diabetes can be prevented by maintaining a healthy weight and lifestyle.”

Diabetes is rampant in American Indian communities and is also escalating in the general population. Following expert nutritional guidelines can aid in the prevention of many other diseases as well, including heart disease.

But where to begin? From scratch. Yes, scratch. By eating fresh (or frozen) fruits and vegetables, decreasing sugar, salt and saturated fats and trans fats, choosing low-fat dairy and whole-grain breads and pasta, brown rice, beans, eggs and nuts. Each of these grocery items benefits overall health. The optimal choice for beverages is to consume unsweetened ones.

Numerous benefits are derived from eating freshly prepared foods as opposed to packaged, which often are loaded with unhealthy ingredients and preservatives. Cooking dishes made from flavorful, wholesome ingredients is the best choice.

Stymied by a favorite recipe that includes ingredients that are on the taboo list (saturated fats and trans fats, refined carbohydrates, full fat dairy, etc.)? Mike offers some hints:

In baked goods, use applesauce or prune puree instead of oils.

Use whole wheat flour instead of enriched white flour.

Use broth instead of cream in soups.

Choose ground turkey or chicken in place of beef.

“There are always ways to improve a recipe, but it does take some trial and error to see what works,” said Mike.

Inspired? Then follow the directions in the accompanying ad and share your personal wealth of cooking knowledge.

Bon appetite!