Native American Herbal, Plant Knowledge

eating diets largely of of milled cornmeal, chemical hominy, and corn-off-the-cob or canned.

Corn was bum-rapped by scientific nutritionists because of the pellagra epidemic. They

didn't realize that traditional people, whose diet often consisted almost entirely of corn and

beans knew how to handle it to get the best food values from it.

Corn casserole (serves 4-5 as main dish)

3 cups Monterey Jack or similar grated cheese

6 slices whole wheat bread torn up

1 lb canned creamed corn

1/2 cup chopped celery

1/4 cup chopped onion

1 cup corn

3 eggs beaten with:

1/2 tsp salt

1/2 tsp Worcestershire sauce

6 drops Tabasco sauce

1/2 tsp dry yellow mustard

Fry the onion and celery together. Layer the bread (bottom) vegetables, and cheese in an

oiled casserole dish. Pour the creamed corn over the top. Then pour the egg mixture over

that. Let it stand 30 minutes, then bake in a 350° oven for 1 hour, placed in a pan of hot

water.

As a main dish, this supplies about 40% of a day's protein requirement. By protein

complementarity, the available amount can be increased to 55% by adding 3/4 cup

sunflower seeds, but some people don't like crunchies in it.

Frypan Corn/bean Fork Bread Serves 4-6

1/2 cup dry beans (kidney or black)

3/4 cup bean stock

1 large onion chopped

2-6 cloves garlic, minced

1 egg beaten

2 tbs corn oil

1 cup cornmeal

2 tsp baking powder

1 - 4 Tbsp chili powder

3/4 cup grated cheese

1 tomato cut up very fine

a few green onions cut up

1/4 cup black olives sliced

Cook beans covered, with a bay leaf, in 2 1/2 cups water so about 3/4 cup liquid will remain

when they are very tender. If you bring them to a boil, then turn off the heat and let them

cool off an hour, you can then boil them without soaking all night previousy. Add salt the

Native Foods -- Recipes--Corn

http://www.kstrom.net/isk/food/r_corn.html (5 of 9) [5/17/2004 11:52:07 AM]