Dwellings: Abenaki

How this Fast Diet  Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to weighttrimmers who is now Following.

The Abenaki, called the Dawnland People due to their lands in the far East of the continent, are the indigenous people of New England and parts of Canada. There were many sub-sets to the group, but they were related in their Algonquian language and culture. Although at odds with the powerful Iroquois, the Abenaki learned their agricultural practice of planting the “3 Sisters” as crops. Primarily a hunter-gatherer-fisher folk, each family within the tribe would travel a singular route throughout the year, reuniting at the sea coast or a river for fishing in the summer. These are the people whom the Pilgrims met when they disembarked in Massachusetts [an Algonquian word] in 1620. These are also the people who sided with the French in the ‘French and Indian War’ of the mid-1700s. Their dwellings were constructed of saplings, covered with woven mats and bark. Extended families lived in domed “wigwams, easy to build from found materials. The door of a wigwam always faced East, toward the rising sun. Smaller teepee-shaped wigwams were used on hunting trips, to sleep up to three. In the winter, an oval longhouse, large enough to house more people, was lined with blankets and furs for insulation. Their villages always had a longhouse for council meetings and tribal gatherings to arrive at decisions by consensus. To avoid depleting resources, villages were moved a few times a year — inland for the winter, near a water body for the summer.

It is interesting to me to learn how people lived and ate in other places and times. There have been indigenous people here in New Hampshire since the glaciers melted 10000 years ago. The Abenaki were here before the 1600s and they are still here today. Their cuisine was based on fish as the principle source of protein, along with game. Agriculture centered on the growing of squash, corn, and beans for drying. Today’s menus are based on those foods.

Summer Vegetable Bake129 calories 6 g fat 2.4 g fiber 8 g protein 11 g carbs 33 mg Calcium  NB: The food values given above are for the egg-bake and fruit only, not the optional hot beveragePB GF  Corn, beans, and tomatoes are native American foods and they find themselves to be right at home in this breakfast.

1 two-oz egg ¼ cup corn-black bean-tomato salad  pinch of chili pepper 2 oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the egg with the chili pepper. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray and put the corn salad into it. Pour the egg on top and bake for 12-15 minutes. Plate with the melon for a taste of Meso-America.

3 Sisters Stew: vegetarian version: 211 calories 3 g fat 9 g fiber 8 g protein 41.4 g carbs 71 mg Calcium  meat version: 280 calories 5 g fat 11 g fiber 20 g protein 41.4 g carbs 81 mg Calcium  PB GF  The author of this recipe, Alex Aguilera, based it on a classic Chilean dish, but First Nations people all over temperate North, Central, and South America would recognize the ingredients of this stew. Turkey was a common food of early Americans and can be added if you wish.  HINT: this recipe makes 4.5 cups of stew. One serving = 1 cup. Very filling.

¾#/12 oz butternut squash 2 c corn kernelsPeel, seed squash and cut as 1” cubes. Put vegetables in pan with water to cover. Add a lid and simmer until squash is just tender, ~10 mins.
9 oz kidney beans, cannedDrain and rinse beans, and add to the pot. Cook until beans are hot.
Put 1½ cups stew in a food processor or blender, along with some of the liquid. Puree, then return to pot to keep warm.
½ Tbsp canola oil
½ c onion
½ red bell pepper
½ green bell pepper
Coarsley chop onion and peppers. Heat oil in a large skillet. Add onion and bell peppers, and cook over moderate heat, stirring sometimes, until softened, 8 minutes.
½ tsp cumin, seeds or ground ½ tsp oregano
½ tsp crushed red pepper salt & pepper
Add seasonings to vegetables in the skillet. Cook, stirring, ~4 minutes until fragrant. Stir into the stew and season with salt and pepper. Adjust seasonings to your preference.Serve 1 cup per person, freezing the remainder.
Optional per serving: 1½ oz turkey dark meatIf turkey is raw, add it to the previous step.
If turkey is cooked, add it now and heat stew to warm the meat.

Indigenous Peoples

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Colorful Sisters who are now Following.

‘Indigenous’ is from the latin word ‘indigenus,’ meaning ‘native.’ In North America, there are 562 recognized groups of Indigenous Peoples. Many more are in Central and South America, not to mention other areas around the world. The colonizers were amazed by native foods, taking them back to introduce to Europe. Corn [Zea mays], beans [Phaseolus vulgaris], and tomatoes [Solanum lycopersicum] subsequently entered into the cuisine of Spain, and then other countries. Corn, beans, and squashes were the foundations of indigenous agriculture and food culture — and where would we be today without them? Whether you call the original people ‘indigenous’ or ‘First Nations,’ October 10 is a day to celebrate their culture and foods.

The basic salad of three ‘American’ ingredients is a fine dish by itself. It can be added to other ingredients for a breakfast or a dinner. Very versatile! [I use the word ‘American’ to mean North, Central, and South America which took their name from Amerigo Vespucci, an Italian-Spanish merchant-explorer who visited the ‘New World’ much more extensively in the 1490s than did Columbus.]

Tomato-Corn-Black Bean Salad:  1 Serving = ¾ cup = 115 calories 4 g fat 5 g fiber 5 g protein 17 g carbs 30 mg Calcium  PB GF  For a real late Summer treat, you can’t beat fresh corn and tomatoes!  100Daysofrealfood provided the recipe and then I altered it a little. HINT: This makes 3 cups of salad. One generous serving = ¾ cup. As good as it is colorful.

1½ ears of corn  
1 c canned black beans, drained and rinsed
Blanch the corn for 1 minute in boiling water. Cool + cut the kernels off the cob and put in a microwave-safe bowl. Add the rinsed beans to the bowl. 
4 oz tomato: cherry toms cut in half OR whole tomato cut in ½” dice
¼ cup red onion, diced
Gently mix beans + corn with tomatoes + onion. Heat vegetables in the microwave for 45-60 seconds to make slightly warm.
¼ cup basil leaves, chopped
1 Tbsp olive oil
1 Tbsp red wine vinegar
salt and pepper
In a small bowl combine the basil, oil, vinegar, salt, and pepper. Pour over the warmed vegetables and stir to combine. Serve warm or at room temperature.

Summer Vegetable Bake 129 calories 6 g fat 2.4 g fiber 8 g protein 11 g carbs 33 mg Calcium  NB: The food values given above are for the egg and hash only, not the optional hot beveragePB GF  Corn, beans, and tomatoes are native American foods and they all ripen in late Summer. They find themselves to be right at home in this breakfast.

1 two-oz egg ¼ cup corn-black bean-tomato salad [see above recipe] pinch of chili pepper 2 oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the egg with the chili pepper. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray and put the corn salad into it. Pour the egg on top and bake for 12-15 minutes. Plate with the melon for a taste of Meso-America.

Tomato-Corn-Black Bean Salad Dinner: 274 calories 9 g fat 16.5 g protein 34.7 g carbs [34 g Complex] 63.4 mg Calcium  PB GF  For a real late Summer treat, you can’t beat fresh corn and tomatoes! The recipe is from 100Daysofrealfood and then I altered it a little. HINT: This makes 4 cups of salad. One generous serving = ¾ cup. As good as it is colorful.

1½ ears of corn 
1 c canned black beans, drained and rinsed
Blanch the corn for 1 minute in boiling water. Cool + cut the kernels off the cob and put in a microwave-safe bowl. Add the rinsed beans to the bowl. 
4 oz tomato: cherry tomatoes cut in half OR whole tomato cut in 1” dice
¼ cup red onion, diced
Gently mix beans + corn with tomatoes + onion. Heat vegetables in the microwave for 45-60 seconds to make slightly warm.
1 oz cooked beef, from steak or roast OR 1 oz roast pork Slice the meat very thinly and warm it briefly if it is cold.
¼ cup basil leaves, chopped
1 Tbsp olive oil
1 Tbsp red wine vinegar
salt and pepper
In a small bowl combine the basil, oil, vinegar, salt, and pepper. Pour over the warmed vegetables and stir to combine. If you are not serving 5 people, cool and store the leftovers in the refrigerator. 
Plate ¾ cup of corn salad per serving and arrange the meat on top

3 Sisters

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Imagine this: Immigrants from another country arrive.  They settle illegally, with economic gain as their goal. They don’t learn the language or culture and they murder some of our people, and steal from us. Then more and more arrive.  What would your reaction be?   This was 1607, in coastal Virginia, and the alien people were Englishmen. Tomorrow will mark a grim episode of American history, and how you feel about it depends on which “side” you are on.   The solution for the native population?   In 1622, the Powhatan natives massacred 347 residents of settlements around Jamestown.  I am NOT recommending this as a solution to any problem.  The native people soon dwindled, due to disease or killing or assimilation, and yet their agricultural products remained and became important in our daily life.

Our foods today will represent the 3 Sisters, mainstays of the diet of First Nations people: corn, beans, and squash. The sophistication of this diet is as remarkable as the ingenious farming techniques employed to grow it.  Breakfast features pumpkin and maple syrup, two foods which the natives of the North-East introduced to the Europeans. Dinner is the meal who’s name was made famous by President Reagan and Daffy Duck, but here it is in its original form [not a side dish].

10-Grain Pumpkin Pudding:   277 calories   7.6 g fat   6.8 g fiber   12.8 g protein   41 g carbs [33 g Complex Carbs]   249.4 mg Calcium  PB   The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                   ¾ cup water                                                                                                                                                                 1 Tbsp ricotta cheese, reduced fat                                                        1 Tbsp pumpkin puree, canned or fresh                                                                                                         1 tsp maple syrup                                                                nutmeg + cinnamon                                                                                                                                              ½ oz raspberries, fresh or frozen                                                          1 Tbsp pecans, chopped                                                                                                                                      optional: 5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                                                   optional: nearly-black coffee or tea; or lemon in hot water.

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

‘Original’ Succotash:  270 calories  2.6 g fat  9.3 g fiber   18 g protein  50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.Original Succotash w: Corn Mush

½ cup lima beans [Green Giant frozen Fordhook                                        ½ cup green/snap beans                                                                                                                                                 ½ cup corn kernels                                                       ¼ cup canned navy beans                                                                                                                                      2 oz corned beef [New England-style is grey because it contains no nitrates]                                                                               1 slice corn mush aka: polenta [see SIDEKICKS II Oct 4, ’17]                                                                                                    sage, pepper, salt to taste [mind that the corned beef might be salty]

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup as it could be very filling.

Ingredients for next week: breakfast, single portion

1 two-oz egg  clementines
avocado  reduced-fat cottage cheese
 crab or lobster meat  fat-free vanilla yogurt
 ricotta cheese
 pear
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 1-1/2 cups excellent chicken stock  chicken breast, raw
 parsnips     +   parsley  lime
 carrots  pineapple
 cooked chicken breast meat  brown rice
 celery chicken stock
 egg noodles  thyme, cornstarch, heavy cream
Sparkling water Sparkling water