"Three Sisters" Summer Salad
I’m never not thinking up new ways to feed myself and my family in the dog days of summer — without turning on the oven. They want delicious, and I want healthy-ish and delicious. The Venn diagram overlaps with this Three Sisters salad, made with esquites (aka, off the cob Mexican Street Corn), Melissa’s Steamed Six Bean Medley, and caramelized cubes of Butternut Squash. Served on its own, it’s a fantastic side for grilled meats or fish, but I like to make a batch to keep on hand for quick breakfast tacos or cold lunches. Topped with a crumbly cheese, like more cotija or a briny feta, and drizzled with a Tomatillo and Hatch Pepper Salsa, this salad is seriously delicious, definitely healthy (-ish), and comes together easily — no oven necessary.
As a remedial home gardener, I’ve studied the agricultural history and significance of ‘The Three Sisters’. Corn (maize), beans, and squash are companion crops that have long been grown together to the benefit of the plants, the soil, and the people who cultivate them. The USDA tells us that “the intercropping method of planting corn, beans, and squash together … has been studied and described by scholars in anthropology, history, agriculture, and food studies for many years,” not just as a way to enrich small gardens, but also for the trio's ability to “sustain entire communities.”
Foods that grow together, or in season with one another, typically taste great together, and this combo is an ideal example. Sweet, juicy bits of corn when paired with meaty beans become a true culinary dynamo; when eaten together they become a complete protein. Add squash, and the sisters deliver loads of fiber, vitamin A, and folate – all good things to keep our bodies energized and happy.
To make this Three Sisters Salad, start by grilling the corn. This can be done outside on a BBQ, or on the stovetop using a cast-iron or grill pan. Once the corn is grilled, allow it to cool before cutting it off the cob. (Note: if you plan to cook the corn on the stovetop, you can easily cut the kernels off the cobs before cooking.) While the corn cooks, sauté small cubes of butternut squash is a cast iron pan. The smaller the cubes, the faster they’ll cook. I like to cube my squash in 1/4-inch pieces, so they are roughly the size of a kernel of corn, or a bean. Cook them fast in a hot cast iron, stirring frequently, so the squash becomes charred, but not soft. You want it to retain its shape.
Melissa’s Steamed Six Bean Medley is the real secret to this recipe coming together quickly. Simply open the package and add to your mixing bowl.
The dressing here is the “ish” of this healthy-ish recipe. Made with mayonnaise and crema, it’s going to bind the esquites, but also act as the overall dressing for the rest of the salad. If you are mayonnaise-averse, try substituting full fat yogurt. It’s not quite as rich, but it will still be good!
"Three Sisters" Summer Salad
Ingredients
3 ears Organic Corn, to yield 2-3 cups corn kernels
1 package Melissa’s Steamed Six Bean Medley
1 Butternut Squash, peeled, scooped, and diced
2 Tbsp. mayonnaise
2 Tbsp. Mexican crema, or sour cream
2 limes, 1 juiced, and 1 wedged for serving
5 ounces Cotija cheese
Melissa’s Chile Lime Seasoning, for sprinkling
Himalayan Pink Sea Salt, to taste
Rainbow Peppercorns, to taste
Organic Cilantro, for garnish
Directions
Husk, wash, and dry corn, then brush with cooking oil before grilling either on a BBQ, or on the stovetop using a cast-iron or grill pan. Once corn is nicely charred, allow it to cool before cutting it off the cob.
Heat 1 tablespoon of cooking oil in a cast iron pan to medium high, add cubed squash, and season with salt and pepper. Stir frequently, so the squash becomes browned, but not soft. Set aside, and allow to cool.
In a large mixing bowl, whisk together the mayonnaise, crema, and juice of 1 lime. Season to taste with salt and pepper.
Build salad atop dressing, adding cooled corn, squash, and Six Bean Medley; gently stir. Add more lime, if necessary. Salad should be dressed, but not gloppy. Before serving, crumble Cojita over the dish, and sprinkle with Chile Lime Seasoning, before finishing with cilantro. Serve with lime wedges and Tomatillo and Hatch Pepper Salsa.
