“Three Sisters” brings together hearty Native American harvests. One word: Gratitude. Native Americans grew squash, beans and corn all together and called it the Three Sisters. In our delicious version, we add a maple dressing and pomegranate seeds for a delicious, sweet and savory combination.
Tips and tricks:
1. Let your kids create the wrap. They’ll take pride in their creation and are much more likely to eat it.
2. Use organic, whenever possible.
3. Many of our wrap recipes call for Vegenaise as an ingredient in the dressings. We understand that even egg-free mayo is not necessarily a health food, but it can help get kids to eat veggies! Here’s a delicious, nutrient dense and totally plant-based alternative… easy and nutrient dense cashew mayo/cream recipe.
4. Measurements are approximate. We would have listed ingredient amounts as “a scoop of this,” or a “handful of that,” but measurements are great for math.
Wraps rock, Native American Style!
2 large/10 inch whole grain rich flour tortillas
1 cup of cooked kidney beans, rinsed & drained
1 cup cooked butternut squash, cut into bite sized cubes
1/2 cup of corn kernels
1 cups, romaine lettuce (or any salad greens) chopped thin
1/4 cup, pomegranate seeds
1/4 cup, pecan pieces (optional)
1 Tablespoon Dill Weed (fresh is great, dried is fine)
Creamy Maple Dressing:
Combine 2 Tablespoons, Vegenaise or cashew mayo with 1 Tablespoon of maple syrup & 1 Tablespoon balsamic vinegar
Warm tortilla over medium-low heat until soft. Meanwhile, toss all ingredients together in a bowl. Load into tortilla, roll it up and enjoy! Serves 2.
Good Nutrition News for NOVEMBER
Here’s a sample of the nutrition knowledge your student is gaining this month, with The Daily Scoop – good nutrition news delivered daily!
- Fruit juice is healthy, soda is not. A whole piece of fruit is even healthier than juice. The actual fruit has fiber… and fiber is very important for keeping the inside of your body clean, which can protect against diseases. Only plant food has fiber!
- The “cool bean of the month” is the kidney bean, packed with protein and iron. Kidney beans got their name because they’re the same color and shape as your kidneys. And they’re good for your kidneys too, which have the important job of cleaning your blood – 50 gallons pumping through each and every day!
- Winter squash – like butternut squash and spaghetti squash are orange on the inside, just like a pumpkin squash. That orange color lets you know they’re great sources of Vitamin A for healthy skin, bones, and eyes.
We hope these tips and special recipe will spark a healthy conversation about nutrition around your dinner table. Remember, eating plant-food is good for you and the planet too! Brought to you by leanandgreenkids.org