In ancient Mexican agriculture the three sisters were corn, beans and pumpkin. Together, they combine to make a complex and sustainable plant growing process that gives the soil fertility and healthy food for people. Corn was the main crop, which provided more calories than any other. Legend has it that corn should be grown with other crops, rather than alone as it needs the help of its sisters.
During planting ceremonies are held to honour the plants and a festival commemorates the fist ear of corn. Through these festivities oral traditions re-tell the legends, preserving the knowledge, use and legacy of the three sisters, for generations.
The process works by the corn giving the vine a stalk to climb upon. In return, the beans help stabilise the corn and their roots give nitrogen. The other sister, pumpkin, has shallow roots and is like a living mulch. It provides shade and ground cover to suppress weeds and retain moisture at ground level. Pumpkin spines also deter predators. The abundance of their plant residue can be put back into the soil after harvest to replenish the soil.
With regards to diet and nutrients corn provides carbohydrate and if you are intolerant to wheat, corn flour is an excellent alternative. Beans are high in protein. Pumpkin has vitamins, minerals and oils in the fruit and seeds.
Here is this very simple recipe using the crops growing together in the Milpa (plantation) in Mexico. Corn, courgettes, tomato, onions and chillies. This is is one of those dishes that people prepare when they go to the Milpa.
Ingredients
1/2 kg of pale green courgettes, diced
2 tablespoons olive oil
1 medium onion, diced
1 clove garlic, minced
1/2 kg whole fresh tomato, diced
1 cup cooked corn kernels
1 or 2 diced green chillies
1/2 cup shredded cheese and sour cream
Oregano
Salt and pepper, to taste
Heat oil in a large pan over medium-high heat. Add onion and garlic and sauté until translucent, about 5 minutes.
Add chillies.
Add tomato and cook for about 5 minutes, tomato should be cooked.
Add courgettes and corn kernels, cover and cook for 25 minutes. Until courgettes are soft.
Season to taste with salt and pepper.
To serve sprinkle some oregano and fresh cheese. I use sheep cheese.
By Cecilia Cruz
Cecilia is from Michoacán, a state on the Pacific Ocean to the southwest of Mexico. Through her interest in Mesoamericana food and culture, she created 'Sacred Seeds - Stories of Maiz'. She talks about the history of her own experience of Maiz within ceremonies, poetry, mythology and Tamales, a dish dating back to around 8000BC.