When’s the last time you suggested going out for Native American food? These easy Native American recipes will make you a big fan of this edible part of history. You’ll add more flavor to your daily diet with robust, unique flavors that have been tried and true for several generations. You’ll now know the answer to, “What do Native Americans eat?”
What Are Some Common Ingredients Used in Native American Cuisine?
If you’re still wondering, “What did Native Americans eat?” The answer might surprise you. Sean Sherman, a renowned Native American chef, told The New York Times that as a child, he remembers eating things like prairie dogs, pheasants, grouse, antelope, rattlesnakes, jackrabbits, juniper berries, wild prairie turnip, timpsula, chokecherries, and more.
The three most common ingredients in Native American recipes today, are:
- Corn
- Squash
- Beans
So, what does constitute as a Native American dish? Nutritious foods that will add some variety into your life and will keep you coming back for more. You’ll wonder why you didn’t give it a try before.
Native American Dishes You Can Easily Make at Home
Frybread Recipe
This is a staple recipe in any Native American household. Frybread not only tastes amazing, but it’s easy to make. You’ll want to make it over and over again.
Prep Time: 5 minutes
Cooking Time: 5 – 10 minutes
Serving Size: Approximately 2 people (adjust the recipe according to your family size)
Nutritional Facts:
- Calories: 228
- Total Fat: 7g
- Carbohydrates: 48.1g
- Sodium: 349mg
- Sugar: 0.2g
- Fiber: 1.7g
- Protein: 6.5g
Ingredients:
- 1 cup flour
- 2 tsp. baking powder
- 1/2 tsp. salt
- 3/4 cup milk
- Oil
Instructions:
- Step 1: Add the flour, baking powder, salt, and milk to a mixing bowl. Mix all of the ingredients together until they form a dough.
- Step 2: Place a bit of flour on a cutting board or on a counter so that you can knead the dough into thin and flattened shapes.
- Step 3: Now that you have the piece of bread shaped, drop it into a frying pan with oil. Be sure both sides of the dough are fried until fully cooked.
- Step 4: Eat these plain, or add toppings such as cheese, sour cream, meat, tomatoes, jalapeno peppers, lettuce, etc.
Bison Stew
Did you know that bison meat is actually one of the healthiest meats you can eat? It’s lower in calories, cholesterol, and fat. If you’re not feeling quite so adventurous though, don’t worry. You can substitute beef into the recipe. While it won’t taste exactly like the authentic Native American version, it will be very close.
Prep Time: 25 minutes
Cooking Time: 120 minutes
Serving Size: Approximately 6 people (adjust the recipe according to your family size)
Nutritional Facts:
- Calories: 276
- Total Fat: 10.2g
- Carbohydrates: 8g
- Cholesterol: 96mg
- Sodium: 736mg
- Protein: 36g
Ingredients:
- 2 pounds bison meat cut into small cubes (or substitute with beef)
- 3 tbsp canola oil
- 1 cup minced onions
- 1/2 cup minced celery
- 2 tbsp flour
- 2 cloves minced garlic
- 4 cups chicken broth
- 2 tbsp white wine
- 1 cup water
- 8 oz. can of tomato sauce
- 1 tsp salt
- 1/2 tsp ground black pepper
- 2 tbsp parsley
- 1/4 tsp ground thyme
Instructions:
- Step 1: Heat 2 tbsp canola oil in a frying pan until hot. Add the pieces of cubed bison (or beef) meat. Cook it on each side until it’s done.
- Step 2: In a large pot, place 1 tbsp canola oil and saute the onions and celery until soft. Now, add the garlic and saute it an additional minute or two.
- Step 3: Add the flour to the pot, stirring constantly.
- Step 4: Soon after, add the chicken broth, white wine, and water. Mix well.
- Step 5: Now, you’ll add the last of the ingredients. Add the tomato sauce, parsley, thyme, salt, and pepper. Let the mixture come to a boil.
- Step 6: Once it comes to a boil, place the cooked, cubed meat into the pot.
- Step 7: Reduce the heat and let it simmer for about 45 minutes.
Cornmeal Cookies
If you’re looking for some Native American desserts, cornmeal cookies are a great place to start. They’re delicious, but not exactly nutritious.
Prep Time: 15 minutes
Cooking Time: 15 minutes
Serving Size: 24 cookies
Nutritional Facts (for one cookie):
- Calories: 75
- Cholesterol: 15mg
- Total Fat: 4g
- Carbohydrates: 9g
- Sugar: 4g
- Fiber: 0.2g
- Protein: 0.8g
Ingredients:
- ⅓ tsp salt
- ¾ cup sugar
- ¾ cup of butter
- ½ cup of maple syrup
- 2 eggs
- 2 tsp vanilla extract
- ½ cup of cornmeal
- 1 ¾ cup of flour
- 2 tsp baking soda
- Optional: You can add chocolate chips, huckleberries, pecans, etc.
Instructions:
- Step 1: Preheat the oven to 350 degrees.
- Step 2: Combine the sugar, salt, vanilla, butter, maple syrup, and eggs until they are all smooth and creamy.
- Step 3: Now combine the flour, cornmeal, and baking powder. Once they’re combined, you’ll slowly add them to the sugar mixture. This is also when you’ll add the optional ingredient if you’d like to.
- Step 4: Drop tablespoon-sized pieces of dough onto a greased cookie sheet.
- Step 5: Let them bake for 12-15 minutes.
Takeaway
See, Native American food recipes aren’t as difficult as you might have thought. All of us at Nutrition Realm can’t wait for you to give these recipes a try. Whether you try the Frybread, the Bison Stew, or the Cornmeal Cookies, we truly believe you’ll be glad you introduced yourself to some new flavors.
