Page 6 - Chehalis Tribal Newsletter - December, 2017
P. 6
6
HEALTH/WELLNESS
Traditional foods nourish us
Class participants meal that was blessed by many The November traditional foods class offered recipes and guidance
prepare healthy treat hands. on using wild foods to create smart meals and snacks.
Food is a gift. From autumn Kimberly Miller, a
fish runs to spring camas Skokomish tribal member,
prairies to summer huckleberry brought elk meat and soup
meadows, seasonal foods with salmon and camas to
connect us with the land. share.
Imagine walking through the
grocery store with your great Cooking is a time to offer
grandparents. What would respect to the plants and
they recognize as food? animals that gave their lives
to nourish us. It also is an
We are blessed to have opportunity to honor our
food-rich land outside our culture and the people with
doors. Wild foods are the most whom we share food.
nutritious and flavorful we can
find. As a group, we made wild
berry crisp and discussed
During the traditional foods other delicious foods.
class Nov. 14, we shared a
Instructor and native
foods specialist Elise Krohn
provided recipes.
Wild Berry Crisp Salish Snack Mix Quick Salmon Chowder
This tasty dessert boasts antioxidant-rich fruit and To stay strong and keep our energy high, we need This hearty chowder is sure to be
is topped with heart-healthy oats and nuts. It can foods that are rich in diverse nutrients including a crowd pleaser and can be made
go straight from the freezer to the oven. vitamins, minerals, protein, carbohydrates and quickly with canned or smoked
good-quality fats. This snack mix is similar to salmon.
INGREDIENTS pemmican, a food that is eaten during physically
Filling: demanding times including traveling, hunting INGREDIENTS
6-8 cups of berries (strawberry, huckleberry, or gathering. You don’t need to eat much to 3 slices of bacon, diced
blackberry, blueberry or a combination) feel satiated – about ¼ cup is a nice portion ½ medium yellow onion, diced
½ cup of honey, maple syrup, xylitol or sugar size. Many of these 1 clove garlic, diced
2 tablespoons corn starch or ¼ cup all-purpose ingredients can be 3 green onions, chopped
flour purchased in bulk, and 3 red potatoes, diced
1 teaspoon lemon zest or two teaspoons lemon juice you can cater the recipe 3-4 cups low sodium chicken stock
Topping: to your own specific 12-ounce jar canned sockeye
½ cup all purpose flour or barley flour flavor preferences. Nuts salmon (can also use smoked
1½ cups rolled oats are healthier when they salmon)
½ cup chopped walnuts are eaten raw, but their 1 cob of corn, shucked (or
½ cup chopped hazelnuts unique and delicious substitute 1 cup frozen corn)
2 tablespoons butter flavor comes out when Preparation: In a large soup
½ cup honey, maple syrup, rice syrup or sugar they are roasted. pot, sauté bacon until just crisp,
1/8 teaspoon sea salt about three minutes. Add onions,
½ teaspoon cinnamon INGREDIENTS garlic and green onions and
Preparation: Preheat oven to 375 degrees. Mix Dried fruit: blueberries, cranberries, salal, continue cooking until onions
the filling ingredients and spread evenly in a currants, plums, raisins; you can try all kinds of turn translucent in color. Add
9- by 12-inch baking pan. Roast flour, oats and combinations in potatoes and chicken stock;
chopped nuts by stirring them in a dry skillet over Nuts: hazelnuts, walnuts, almonds bring to a boil for a few minutes.
medium heat until they are heated through and Seeds: pumpkin, sunflower Lower the heat, keeping soup at
are just beginning to brown. Remove from heat Preparation: If you choose to roast the nuts, a simmer for 10 minutes. Add
and place in a bowl. Heat butter and honey, then place them on a cookie sheet in the oven at 300 salmon and corn and cook an
pour over the dry mix. Add salt and cinnamon. degrees. Watch them carefully and remove them additional 8-10 minutes.
Mix well and drop evenly over the berries. Bake once they start to brown and smell roasted. Blend Serve hot.
for 30-40 minutes or until the berries bubble and all ingredients together. Store in a cool, dry place. Cooking time: 30 minutes.
the topping is crisp. You also can sprinkle this mix on salad or add it to Serves 6
Cook time: 1 hour. Serves: 8-10 hot cereal. Contributed by Louie Ungaro,
Contributed by Elise Krohn Muckleshoot Tribe
Contributed by Elise Krohn
HEALTH/WELLNESS
Traditional foods nourish us
Class participants meal that was blessed by many The November traditional foods class offered recipes and guidance
prepare healthy treat hands. on using wild foods to create smart meals and snacks.
Food is a gift. From autumn Kimberly Miller, a
fish runs to spring camas Skokomish tribal member,
prairies to summer huckleberry brought elk meat and soup
meadows, seasonal foods with salmon and camas to
connect us with the land. share.
Imagine walking through the
grocery store with your great Cooking is a time to offer
grandparents. What would respect to the plants and
they recognize as food? animals that gave their lives
to nourish us. It also is an
We are blessed to have opportunity to honor our
food-rich land outside our culture and the people with
doors. Wild foods are the most whom we share food.
nutritious and flavorful we can
find. As a group, we made wild
berry crisp and discussed
During the traditional foods other delicious foods.
class Nov. 14, we shared a
Instructor and native
foods specialist Elise Krohn
provided recipes.
Wild Berry Crisp Salish Snack Mix Quick Salmon Chowder
This tasty dessert boasts antioxidant-rich fruit and To stay strong and keep our energy high, we need This hearty chowder is sure to be
is topped with heart-healthy oats and nuts. It can foods that are rich in diverse nutrients including a crowd pleaser and can be made
go straight from the freezer to the oven. vitamins, minerals, protein, carbohydrates and quickly with canned or smoked
good-quality fats. This snack mix is similar to salmon.
INGREDIENTS pemmican, a food that is eaten during physically
Filling: demanding times including traveling, hunting INGREDIENTS
6-8 cups of berries (strawberry, huckleberry, or gathering. You don’t need to eat much to 3 slices of bacon, diced
blackberry, blueberry or a combination) feel satiated – about ¼ cup is a nice portion ½ medium yellow onion, diced
½ cup of honey, maple syrup, xylitol or sugar size. Many of these 1 clove garlic, diced
2 tablespoons corn starch or ¼ cup all-purpose ingredients can be 3 green onions, chopped
flour purchased in bulk, and 3 red potatoes, diced
1 teaspoon lemon zest or two teaspoons lemon juice you can cater the recipe 3-4 cups low sodium chicken stock
Topping: to your own specific 12-ounce jar canned sockeye
½ cup all purpose flour or barley flour flavor preferences. Nuts salmon (can also use smoked
1½ cups rolled oats are healthier when they salmon)
½ cup chopped walnuts are eaten raw, but their 1 cob of corn, shucked (or
½ cup chopped hazelnuts unique and delicious substitute 1 cup frozen corn)
2 tablespoons butter flavor comes out when Preparation: In a large soup
½ cup honey, maple syrup, rice syrup or sugar they are roasted. pot, sauté bacon until just crisp,
1/8 teaspoon sea salt about three minutes. Add onions,
½ teaspoon cinnamon INGREDIENTS garlic and green onions and
Preparation: Preheat oven to 375 degrees. Mix Dried fruit: blueberries, cranberries, salal, continue cooking until onions
the filling ingredients and spread evenly in a currants, plums, raisins; you can try all kinds of turn translucent in color. Add
9- by 12-inch baking pan. Roast flour, oats and combinations in potatoes and chicken stock;
chopped nuts by stirring them in a dry skillet over Nuts: hazelnuts, walnuts, almonds bring to a boil for a few minutes.
medium heat until they are heated through and Seeds: pumpkin, sunflower Lower the heat, keeping soup at
are just beginning to brown. Remove from heat Preparation: If you choose to roast the nuts, a simmer for 10 minutes. Add
and place in a bowl. Heat butter and honey, then place them on a cookie sheet in the oven at 300 salmon and corn and cook an
pour over the dry mix. Add salt and cinnamon. degrees. Watch them carefully and remove them additional 8-10 minutes.
Mix well and drop evenly over the berries. Bake once they start to brown and smell roasted. Blend Serve hot.
for 30-40 minutes or until the berries bubble and all ingredients together. Store in a cool, dry place. Cooking time: 30 minutes.
the topping is crisp. You also can sprinkle this mix on salad or add it to Serves 6
Cook time: 1 hour. Serves: 8-10 hot cereal. Contributed by Louie Ungaro,
Contributed by Elise Krohn Muckleshoot Tribe
Contributed by Elise Krohn
