Opening: Honoring the Land

We acknowledge the twenty-three Native Nations that have inhabited this land for centuries. We honor the land we reside in located in the Salt River Valley on ancestral territories of Indigenous peoples, including the O’odham (Pima) and Pee Posh (Maricopa) Indian Communities, whose care and keeping of these lands allows us to be here today. We acknowledge the sovereignty of these nations and

are advocates for the incorporation of Indigenous knowledge systems.

 

Eating locally via an Ayurvedic lens the term Locavore was coined in 2005 but Ayurveda has been teaching this for thousands of years.

Farmers market field trips.

We want to be stewards of the land we live on rather than consumers We are Pranic beings and need to eat panic filled foods. Our microbiome is happiest when we are eating locally.

 

Farmers Market field trips.

 

Tepary Beans- Protein: 20-25 grams Fiber: 52 grams per 1/2 cup Tepary Beans are believed be the world’s most drought tolerant bean; they are grown along the Gila River with limited irrigation or rainfall. The bean is also high in fiber and protein with a low glycemic index, making it a healthy addition to any diet.

 

Because Tepary beans are high in soluble and insoluble fibers, they may lower your LDL, or “bad” cholesterol. This helps prevent the build-up of plaque in your arteries and can lower your risk of heart disease.

 

The insoluble fiber in Tepary beans can also help lower blood sugar! The soluble fibers can help aid in digestion and lower inflammation.

 

Tepary beans are great for the digestive system and can prevent constipation and other gastrointestinal issues.

Season with salt after cooking as they can become tough if cooked with salt.

 

Brown/Tan Tepary Known for a deeper, nut-like, or earthy flavor.

**56GR fiber 23GR Protein

 

White Tepary: Generally considered to have a milder, more delicate flavor compared to darker varieties.

**52GR Fiber 22GR Protein

 

Black Tepary A rare, distinct variety with a rich flavor.

**34GR Fiber 26GR Protein

 

 

Hominy-Support the kidneys and heart. Depending on how it is dried they can have anywhere between 20-300% more calcium than dried corn. Throughout the Americas, most corn was processed into posse which enhances the flavor, shortening cooking time and increasing its vitamin content. To process the corn, whole corn is boiled with wood ash or slacked lime until the hull is softened and washed off.

 

Epazote- instead of asafetida Vata pacifying is warming and has a mild antiseptic flavor pleasing to the palate.

 

Epazote has a pungent, medicinal, and earthy flavor, think of it as a mix of oregano, citrus, anise, mint, and a hint of pine. When raw, it is very strong, pungent, and slightly bitter. When cooked, it becomes more savory and herbal, often described as a mix of tarragon, fennel, and oregano. It is sometimes compared to a more intense, citrusy version of coriander or cilantro.

Be mindful during pregnancy as it stimulates apana vayu. Some have used it in the past as a menstrual stimulate but that can lead to poisoning if taken in large doses.

 

 Wild Oregano- These leaves are much stronger than the Mediterranean varietal. High in antioxidants. It can be used as a tea to sooth sore throats and coughs. It grows in the wild from northern Mexico into Baja and Arizona

 

Pitta and Kapha pacifying

A classic, highly rated recipe combining hominy and tepary beans is The Three Sisters Bowl which includes squash. This dish is rich in Indigenous, Southwestern flavors, seasoned with sage and chilis. When the bean and hominy are combined with squash, it forms a complete protein.

 

Three Sisters Bowl (Hominy and Tepary Beans)

Prep time: 10 mins + soaking | Cook time: 2–3 hours | Serves: 4-6

 

Ingredients

1 cup dried hominy

1 cup dried brown tepary beans

 

3 tbsp ghee or olive oil

½ cup wild onion, sliced 1tsp epazote

1. tsp wild oregano

2. tsp fresh sage, chopped 1 tbsp chopped green chili

Smoked sea salt or regular salt to taste Water or vegetable broth

 

 

Preparation

Soak beans: Place dried hominy and tepary beans in separate bowls, covering with 4 inches of water. Soak overnight at room temperature. Cook the beans: Drain and rinse the soaked beans. Place in a pot, add spice to each pot (onion, epazote, oregano, sage),

cover with fresh water, bring to boil, cover, drop to simmer, cook for 1.5 to 2 hours until tender.

 

Faster Cooking: Use an Instant Pot to cook the soaked beans and hominy together in about 25-30 minutes on high pressure.

 

Note: Tepary beans have a firm texture, while hominy should be chewy/soft.

 

Add roasted green chili and salt to taste.

 

Roast the Squash: Preheat oven to 425°F. Toss the cubed acorn squash with 1 tbsp of oil and a pinch of salt. Roast for 35-45 minutes until golden and tender.

 

Add roasted squash to bean mixture

 

 

Sonoran wheat -is a nutrient-dense, heritage soft white wheat containing high fiber, essential vitamins, and minerals, with a lower, more easily digestible gluten structure compared to modern wheat. Its medicinal potential stems from being a rich source of antioxidants and having a lower glycemic index, which helps support cardiovascular health, reduce inflammation, and improve blood sugar control.

 

Mesquite- is considered a high energy food and one of the most important plans for southwest native people. Mesquite flour helps to stabilize blood sugar; it is high in lysine, and rich in calcium, mag, potassium, iron and zinc. It inhibits diarrhea, and intestinal inflammations including hemorrhoids, colitis and ulcers. It is sweet and astringent and pacifies vata.

 

 

Sonoran-style mesquite flour tortillas produces thin, pliable, and slightly sweet tortillas, replacing the traditional lard with vegetable- based fats. They are characteristic of the Sonoran region, using mesquite flour to add a nutty flavor.

 

 

Ingredients:

1 ½ cups Sonora wheat flour

½ cup mesquite flour

 

1. tablespoons + 1 teaspoon olive oil or ghee 1 teaspoon salt

¾ cup warm water (or more as needed)

 

Instructions:

Mix Dry Ingredients: In a large bowl, combine the wheat flour, mesquite flour, and salt.

Incorporate Fat: Add the olive oil or ghee and rub it into the flour with your hands until the mixture has a consistency like damp sand.

Add Water: Gradually add the warm water, mixing by hand until the dough comes together. Knead for about 3–5 minutes until the dough is smooth, elastic, and no longer sticky.

Rest (Crucial Step): Cover the bowl with a damp cloth or plastic wrap and let the dough rest for at least 30 minutes to allow the gluten to relax.

Form Balls: Divide the dough into 10–12 equal-sized balls. Lightly rub each ball with a tiny bit of oil, cover, and rest for another 30 minutes. Roll Out: On a lightly floured surface, roll each ball into a very thin, 1/8-inch thick circle (or as thin as possible).

Cook: Heat a cast-iron skillet over medium-high heat. Cook each tortilla for about 30–60 seconds, or until small bubbles appear on top, then flip and cook for another 15–30 seconds.

 

Optional: Add 8–10 crushed dried Chiltepins for a traditional Sonoran kick.

 

Chiltepin- the mother of all chiles

They have a high capsaicin content. The act as a potent stimulant to they are pungent. the offer anti inflammatory, digestive boosting and congestion learning properties. They are Kapha pacifying.

Be aware Pitta and Vata

CACTUS PADDLES-Nopales have always been considered a delicacy in Native American cuisine, particularly by the Navajo of what’s now southern Arizona. All cacti are edible, but nopales are some of the best—especially tasty served hot, directly off the grill, as a side to accompany a cold summer salad and/or grilled meats, fruits and vegetables.

 

Nopales- anti-inflammatory, diuretic, slimy, soothes the digestive tract- pitta pacifying. It is a hypoglycemic tonic and is beneficial for type 2 diabetes. Helps to lower both total cholesterol and LDL cholesterol levels. They are high in Vitamin C, A, Iron and B complex.

Cook with ghee or oil, salt and lime or Air fry batter dipped and rolled in bread crumbs.

 

Easy Nopales

6 cactus paddles, cleaned 2 teaspoons ghee or olive oil 1 teaspoon salt

1 teaspoon freshly cracked black pepper

 

 

In a large bowl or casserole dish, add the cactus paddles, oil, salt and pepper. Toss well and allow to marinate.

Heat grill or cast iron pan.

 

When the grill reaches temperature, grill each side for about 4 minutes. Remove from the heat and thinly slice.

Adjust the seasoning if necessary and serve immediately.

 

 

 

***Prickly Pear-Sweet and astringent, townifying to the colon and lungs. They can help to treat diabetes and diarrhea. They contain a metabolite of dopamine which makes them medicinal for those with nervous system imbalances. Prickly pears are high in Ascorbic acid, magnesium, and bioflavonoids- Mostly pitta pacifying but supportive for both Vata and Kapha

 

Amaranth-One of the world's most successful weeds- more than 60 different varieties and is grown on 5 continents. One plant yields up to 50,000 seeds which is enough to plant 2 acres.

 

Amaranth is also rich in phosphorus, magnesium, and iron. It is considered a complete protein because it contains all nine essential amino acids, including lysine, which is often low in other grains. It is considered a Chi/Prana tonic that helps improve and maintain the energy in the body.

Its rasa is sweet and astringent, it disperses dampness and is beneficial to reduce congestion, excess mucus, diarrhea and heavy menstrual flow and yeast overgrowth. Amaranth is Vata and Kapha pacifying. the united nations food and agricultural Organization has fostered the use of amaranth since 1967 because where it is consumed there is little to no malnutrition.

 

Steamed Amaranth

1 cup Amaranth

1 tsp ghee or olive oil 1 clove minced garlic 1/4 tsp salt

Soak the Amaranth overnight in water covered by several inches.

Strain and discard the soaking water using an extra fine mesh strainer.

Place Amaranth, ghee garlic and salt in a small pot, and add enough water to just barley cover the amaranth. Bring to a boil over high heat. Cover, lower the heat to a simmer for 7-10 minutes until the liquid is mostly absorbed. Remove from heat and allow too steam, covered for 5 minutes or so. Serve in small portions.

 

Amaranth Crisp-bread

Scrape 1/2 cooked amaranth into an oiled and warmed sauce pan.

Press flat and thin 1/8-1/4 inch thick.

Cook over medium low heat for 5-8- minutes until the edges start to curl up and the bottom is brown. Flip the bread out and slice into wedges with a bread knife.

 

Purslane has the highest amount of Omega-3 fatty acids and potassium of any green, leafy plant. It’s also low in calories yet high in fiber and minerals such as calcium and iron.

 

First, remove the roots. Make sure you thoroughly wash the purslane. It grows very close to the ground and can have a lot of sand on it. Fill your sink with water and toss the purslane in. Gently swish it around so the dirt falls to the bottom of the sink. Pull it out and repeat two

 

more times. If you’re just using the leaves, pull them off and place in a salad spinner to dry them off.

 

Purslane Chimichurri

 

1 cup purslane leaves

1 cup Italian parsley leaves

1. tablespoon chopped fresh oregano

2. cloves garlic minced

1. small jalapeño pepper seeded if desired –OR– 1/2 teaspoon crushed red pepper flakes

1/2 cup extra-virgin olive oil

1. tablespoons red wine vinegar, or to taste Salt and freshly ground black pepper, to taste

 

Native seed search https://www.nativeseeds.org/

 

Oatman farms https://oatmanfarms.com/

 

Cooking the wild southwest- Carolyn Niethammer