Three Sisters Nutrition


1 small head of kale (or ½ of a large head)

½ cup grated Romano cheese

½ cup to 1 cup sunflower seeds

Freshly minced garlic

Extra virgin olive oil

Freshly squeezed lemon

Salt and pepper 

Shop to find organic kale, sunflower seeds, garlic, olive oil, and lemons.  Your cheese should be raw, if possible, grass-fed, and organic. Steam the kale until it is tender but still firm.  (Do not overcook it.)  The leaves should be bright green when you remove your steamer from the heat. Refrigerate the kale until it cools, then remove it from the refrigerator and chop it into bite-sized pieces. 

Prepare the vinaigrette.  Add the garlic and salt and pepper to the lemon juice and then drizzle the oil into the mixture, stirring it with a whisk.  (Experiment to arrive at your preferred proportion of oil to acid.)  Mix the grated Romano cheese and the sunflower seeds into the vinaigrette. Pour the mixture over the kale and serve it cold.  

This vinaigrette works well on all vegetables, whether you are serving them cooked or raw, hot or cool.  Topping your vegetables with a bit of the vinaigrette is a flavorful way of introducing an oil to insure that your body absorbs the nutrients from the vegetables and citrus to aid your digestion.  You can substitute any relatively firm dark leafy green for the kale.  Chard, spinach, and broccoli rabe all work well.  You can also use other types of seeds or nuts if you prefer.  Sesame, grape seed, walnut, and almond oil all work well in place of the olive oil, and umeboshi or apple cider vinegar can stand in for the lemon.  You can augment your concoction with the herbs or spices or spices of your choice, or with onion or mustard.   


1 banana

1 handful of whole berries or another soft fruit, such as a peach, pear or kiwi, chopped

1 handful of spinach

¼ cup of nuts (preferably walnuts or almonds) or 2 tablespoons of a nut butter

½ cup almond, coconut, hemp, or cashew milk

½ cup aloe juice

A one-inch piece of ginger, finely chopped

1 tablespoon of ground flax seeds 

All ingredients should be organic.  Blend them until they are smooth.  Drink immediately. Makes two 8-ounce servings. 

This basic smoothie recipe is designed to pack nutritional content into a single drink you can make every day.  It is a great way to get greens into children and others reluctant to eat them.  You can substitute another leafy green or an herb such as mint for the spinach, but the taste may be stronger.  (We love it with kale.) Increasing the amount of nut butter will thicken your drink.  If you use harder nuts, such as almonds, they will remain in small pieces in the smoothie, giving it a chunky quality.  You must grind the flax seeds in a spice grinder to render them digestible.  


One large squash, such as butternut

2 apples

2 medium onions

4-6 cloves garlic, peeled

Coconut oil

Salt and pepper

The seasoning of your choice, such as red pepper, nutmeg or cinnamon 

4 cups of vegetable stock 

Peel and dice the squash, apples, and onions into 1 ½-inch pieces.  Spread the pieces on a baking sheet with the garlic cloves, and sprinkle salt and pepper and the seasoning of your choice over them.  Place 2-3 tablespoon-size dollops of coconut oil on the sheet.  Place in a preheated 400 degree oven, removing as soon as the coconut oil melts and stirring the produce to coat it with the oil.  Return the pan to the oven, and bake until soft, approximately 40 minutes.   Remove from the oven and purèe in a blender or food processor, adding vegetable stock until you achieve the thickness you desire. Serve warm with a dollop or crème fraiche, or a spoonful of cilantro or basil pesto.


Nuts and Seeds 

Place raw nuts or seeds in a bowl and cover them with filtered water, adding 1 tablespoon of sea salt per 4 cups of nuts or seeds.  Cover the bowl with a thin cloth.  After draining, rinse thoroughly with a mixture of water and apple cider vinegar to remove toxins.

Soaking Times 

8-12 hours: almonds 

8 hours: pistachios, hazelnuts, seeds 

6 hours:  pecans 

3-4 hours: walnuts, Brazil nuts 

2-3 hours: cashews, macadamia nuts, pine nuts            

Do not soak and dehydrate flax and Chia seeds. Spread nuts or seeds on a baking sheet and dehydrate either in a dehydrator or in your oven at 100 degrees Fahrenheit for 18-24 hours or until thoroughly dry. Store in a sealed glass jar in the refrigerator. 


Soak beans in cool water for approximately 7-8 hours, covering the bowl with a thin cloth.   Beans are ready to be cooked at this point.  You can also store them in the refrigerator.  


Cover the grain with a mixture of warm water and lemon juice or apple cider vinegar using a ratio of 1 teaspoon of the acid per 1 cup of water.  Cover the bowl with a thin cloth and soak for 8-12 hours. 

After soaking, grains can either be cooked or, if you plan to store them, dehydrated for 12-24 hours in a dehydrator or the oven at 100 degrees Fahrenheit or until thoroughly dry. Store grains in a sealed glass jar in the refrigerator.

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