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Mint Salad-Northwest Coastal

  • 2 C water cress 
  • 2 C romaine 
  • 1 C radishes 
  • 4 scallions 
  • 1/2 C oil 
  • 1/4 C tarragon vinegar 
  • 1/2 C fresh mint 
  • 1 t salt 
  • 1/4 t pepper 

    Chop water cress and romaine, thinly slice radishes and scallions (tops included). Finely chop mint and put in jar, then add remaining ingredients and shake until well blended. Toss salad with dressing and allow to stand 10 minutes. Re-toss directly before serving. 
     Serves 6


Nasturtium Salad-Plains

  • 1 C nasturtium leaves 
  • 1 C nasturtium blooms 
  • 2 C mixed salad greens 
  • 3 scallions (sliced) 
  • 1/3 C oil 
  • 1/4 C vinegar 
  • 1 T honey 
  • 1/2 t salt 

    Combine oil, honey, vinegar, and salt in jar and shake until blended. Let stand at room temperature. Place greens, nasturtium leaves and blossoms, and scallions in a large bowl and toss with dressing. 
    Serves 4


Fried Green Tomatoes
Courtesy of Phil Konstantin

  • 2 pounds green tomatoes 
  • 4 eggs 
  • 1 1/4 cups corn meal 
  • 3/4 cup water 
  • 1/4 cup minced chives 
  • 1 tablespoon salt 
  • 1/4 teaspoon pepper, fresh ground 
  • 1/4 cup butter or margarine

Slice the tomatoes 1/2 inch thick, but do not peel or core. Drain well on paper towels until most of the moisture of the tomatoes is absorbed. While the tomatoes are draining, make the batter. Beat the eggs then mix in the corn meal, water, minced chives, salt and pepper. In a large iron skillet, heat the butter or margarine until very hot. Dip the tomato slices into batter, and brown quickly on both sides. Serve hot.


Leather Britches-(Anikayosvhi Tsuya)-Tsalagi
Courtesy of

  • 1 pound fresh green beans, washed 

  • 2 quarts water 

  • 1/4 pound salt pork, diced

  • 2 teaspoons salt 

  • 1/8 teaspoon fresh ground pepper 

  • heavy thread 

  • darning needle 

Snap the ends off the beans and string on heavy thread with needle. Hang in a sunny place to dry for about 2 months.
To cook: Soak beans for 1 hour in the two quarts of water. Add the salt pork, salt and pepper. Bring to a boil. Reduce heat and simmer slowly, for 3 hours. Add more water if needed.


Hazelnut Stuffed Sweet Potatoes-Iroquois

  • 6 med. sweet potatoes

  • 1 apple, peeled, cored, and chopped

  • 1/3 C. apple juice or cider

  • 1/4 C. currants

  • 1/2 tsp. cinnamon

  • 1/4 tsp. nutmeg

  • 1/4 C. plain soy milk or nonfat milk

  • 6 T. chopped hazelnuts

Preheat oven to 375.  Wash sweet potatoes, wrap in foil, and bake until tender, about one hour.  Remove from oven and set aside until cool enough to handle.
In a medium skillet over medium high heat, cook apple in apple juice until softened, about 4 minutes.  Stir in currants, cinnamon, and nutmeg.  Cover and set aside.
Cut a thin slice off the top of each sweet potato and scoop out most of the flesh into a large mixing bowl, leaving about 1/2-inch of flesh on the insides of the skins.   Place potato shells in a baking pan and set aside.
Add apple mixture and milk to sweet potatoes and mix well to combine.  Fill shells with potato stuffing and sprinkle the top of each with 1 tablespoon chopped hazelnuts.  Bake for 20 minutes or until hot.


Sweet Potatoes-Mashed-Iroquois
Courtesy of

  • 3 lbs. sweet potatoes (about 6 medium)- peeled and cut into 1-inch chunks

  • 4 T. margarine or butter

  • 2 T. brown sugar

  • 1 tsp. salt

  • 1/2 tsp. grated orange peel

  • 1/4 tsp. coarsely ground black pepper

  • 1 T. bourbon or dark rum (optional)

  • orange slices for garnish

In 4-quart saucepan, place potatoes and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 15 minutes or until potatoes are fork-tender; drain.
Return potatoes to saucepan.  With potato masher, mash potatoes with next 5 ingredients until mixture is well blended.  Stir in bourbon or dark rum if you like.
Spoon potatoes into serving bowl; garnish with orange slices.
About 5 cups or 8 servings


Three Sisters Vegetable Stew
Courtesy of

  • 1 pound frozen whole kernel corn

  • 1 pound frozen green beans

  • 4 cups summer squash, diced (about 1 pound)

  • 1 pint fat free sour cream

  • 1/2 Cup egg substitute, beaten

  • 4 tablespoons margarine, melted

  • 1 cup yellow cornmeal

  • 1/2 cup Jalapeno peppers, diced

  • 1/2 cup reduced fat Monterey Jack cheese, diced

  • Vegetable oil spray

    In a large mixing bowl, mix sour cream and egg substitute together. Add remaining ingredients and mix well. Coat a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees Fahrenheit for 45 minutes until golden brown.
    Yield: l0 (1 cup) servings
    Nutrition per serving: calories 203, percent calories from fat 29%, sodium 402 mg, cholesterol 3 mg


Wild Green Salad

  • assortment of wild and cultivated greens 

  • large bowl 

  • 1/4 cup vinegar 

  • 1/3 cup sunflower or peanut oil 

  • 1 to 2 teaspoons of dill weed, chopped 

  • 1 tablespoon honey 

  • small bowl 

  • fork or wire whisk 

  • bowls and utensils 

Collect the greens (try dandelions and nasturtiums). Rinse the plants in cold water. Tear the plant parts into small pieces and put in a large bowl. Mix all the remaining food ingredients in a small bowl. A fork or wire whisk will blend them well. Pour over greens in the large bowl. Toss and serve.


Yam Cakes-Cherokee
Courtesy of

  • 1 cup mashed yams or sweet potatoes

  • 2 cups sifted flour

  • 1 1/2 teaspoons sugar

  • 1 1/2 teaspoons salt

  • 2 1/2 teaspoons baking powder

  • 1/2 cup salad oil

  • 1/2 cup milk

Sift flour, baking soda, sugar and salt into a bowl.
Pour oil and milk into a measuring cup but do not stir.
Add to yams. Blend well.
Add to flour mixture and mix lightly with fork until mixture holds together.
Turn dough out onto a floured board and knead gently until smooth (about 12 kneading strokes).
Roll dough about 1/4" thick and cut into rounds with floured biscuit cutter.
Place rounds on a baking sheet.
Bake at 425 for 10-20 minutes. Serve hot, or split when cold and toast.
Servings: 18 3-inch cakes


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Updated November 21, 2007
Created October 2005