Healthy Traditions: Recipes of Our Ancestors

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CACTUS Cactus Pads Harvesting: Wear heavy gloves and use a sharp knife when cutting the pads from the cactus. Preparation: Cactus pads can be prepared in several ways including: • parboil them then peel and slice them. Boil in lightly salted water until tender. They can be eaten at this point or further cooked and used like chewing gum. • roast the peeled, sliced pads. • make a syrup <strong>of</strong> 2 C. sugar boiled in 1 C. water. Add 6 peeled, sliced cactus pads and cook until the syrup is absorbed. When dried the cactus can be eaten like candy. Another way is to boil the pads until they dissolve into a syrup. Sieve the syrup and discard and eat the rest like jelly. • mash the pads into a pulp and form into cakes and allow to dry. The dried cakes can be fried or roasted. Cactus Seeds The seeds can be dried and ground into a flour. This flour is <strong>of</strong>ten used to thicken stews, soups, puddings or fruit dishes. It behaves similar to tapioca.
Cactus Fruit Harvesting: Choose very ripe fruit; very red, plump prickly pears are the best. Under ripe fruit is very sour. Rub with grass to remove the bristles. They can be eaten raw and are better if the skin is removed. Tribe: The Navajo Nation Nutrients per 1 oz. roasted cactus pad: Calories: 4 Total fat: 0 g. Carbohydrate: 1 g Saturated fat: 0 g. Protein:
Page 1 and 2: HEALTHY TRADITIONS: RECIPES OF OUR
Page 3 and 4: BREADS
Page 5 and 6: Indian Bread Ingredients: 1/4 cup m
Page 7 and 8: Pancake/Griddle Cake Ingredients: 2
Page 9 and 10: Tortilla Ingredients: 4 cups flour
Page 11 and 12: CORN “Corn is not simply food to
Page 13 and 14: Banaha (Corn Shuck Bread) Ingredien
Page 15 and 16: Blue Bread Ingredients: 1 cup junip
Page 17 and 18: Blue Cornmeal Dumplings Ingredients
Page 19 and 20: Cornmeal Mush/Porridge (Taa’niil)
Page 21 and 22: Ground Cake Ingredients: 50 lb. sto
Page 23 and 24: Navajo Blue Corn Noodles Ingredient
Page 25 and 26: Navajo Roasted Corn (Neeshjizhii) T
Page 27 and 28: MAIN DISHES
Page 29 and 30: Blood Sausage Ingredients: 4 C. she
Page 31 and 32: Moose Meat Chili Ingredients: 2 clo
Page 33 and 34: Mutton Loaf Ingredients: 2 cups (3/
Page 35 and 36: Navajo Taco Ingredients: 2 medium t
Page 37 and 38: SOUPS Soup in some form is the dail
Page 39 and 40: Hull Corn Soup Ingredients: 4 (12 o
Page 41 and 42: Corn Wasna Ingredients: 2 C. yellow
Page 43 and 44: MISCELLANEOUS
Page 45: EDIBLE PLANTS
Page 49 and 50: Morman Tea (Ephedra vididus) This s
Page 51 and 52: Ostrich Fern (Matteuccia strutbiopt
Page 53 and 54: Sego-Lily (Calohortus nuttali) The
Page 55 and 56: Wild Onion (Allium cernuum) Wild on
Page 57 and 58: Bachman-Carter, Karen, Roberta Dunc

Healthy Traditions: Recipes of Our Ancestors

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