Three Sister Soup is a traditional fall harvest meal here at Sugar Ridge. We love to serve it around Thanksgiving but it’s a great one to share all winter. The Three Sisters (corn, squash and beans) used to be grown together in a collaborative way using the strength of each plant to support the other. And, they taste great together!
- 4 pounds squash (we use butternut)
- 4 quarts vegetable stock (or water)
- 2 – 3 small onions, diced
- 3 – 5 cloves garlic, chopped
- 2 teaspoons dried thyme
- 1 teaspoon ground black pepper
- 3 cups fresh or frozen corn kernels
- 3 cans white kidney / cannellini beans
- 1 bunch green onions, sliced
- 1 large bay leaf
- Preheat the oven to 350°F. Halve the squash and scoop out the seeds, then roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids!). Puree the cooled squash in a blender or food processor (add a little liquid if needed).
- In a large stockpot, sauté the onions in a bit of water until they begin to brown.
- Add the garlic, thyme, and black pepper and cook, stirring often, until the garlic turns light brown in color.
- Add the stock, bay leaf, and squash and bring to a simmer. Add the remaining ingredients and salt, and simmer for 15 – 20 minutes.
- Taste and adjust seasoning as needed.
Garnish with green onion, and serve crusty bread.
Gluten Free & Vegan
This is a popular breakfast cereal that we serve each weekend here at Sugar Ridge. It is too good to be kept to ourselves, so here is the recipe for you to try it at home!
It is an easy recipe to make and is packed with lots of protein and whole grains. Once you get the basics of it down, you can vary it with your own favourite grains, milks, fruit, nuts/seeds, spices…..many options!
½ cup millet
½ cup amaranth
2 cups water
1 cup almond milk
¼ cup maple syrup
½ cup cranberries & raisins
½ cup chopped almonds (or any nut/seed of your choice)
1 tsp cinnamon
½ tsp nutmeg
½ tsp cardamom
- Put the millet and amaranth in a medium pot with the water, bring to a boil and then simmer on low for 15 – 20 min with a lid on.
- When the cereal starts to become dry and before all the water is absorbed, stir in the almond milk and maple syrup. Stir and continue to simmer.
- Stir fruit, nuts/seeds and spices and continue to simmer, stirring occasionally, until the cereal is cooked and reached desired consistency.
- Cereal is good on its own, but additional milk or sweetener can be added in the bowl to make it just the way you like it!
- Cooking time can be decreased if the grains are soaked in the water overnight.
- Can be made with pretty much any grain or combo of grains you prefer. We have tried oats and also quinoa with good success. Rice is another yummy option.
- This is a great recipe for using up left over, cooked grains from a previous meal. To do this, use 3 cups cooked grains with 1 cup milk and cook it for only about 10 min.
Vegan with no added fat.
1 1/8 cup flour
¾ tsp. baking powder
¾ tsp. salt
1 ½ cup sugar
⅓ cup cocoa
3 tbsp. ground flax seeds (heaping) added to ¾ cup water (egg substitute)
⅓ – ½ cup apple sauce OR mashed raspberries (oil substitute)
1 ½ tsp. vanilla
1 ½ cups chocolate chips
¾ cup chopped walnuts, pecans, sunflower seeds or your choice of nut
Preheat oven to 350 F.
- Grease 9-inch, square baking pan.
- Combine dry ingredients in large mixing bowl.
- Mix ground flaxseeds with water in a small cup and let stand for 5 min until it is slimy (raw egg consistency).
- Add apple sauce, vanilla and flaxseed/water mixture.
- Pour mixture into large bowl and mix until combined.
- Mix in chocolate chips and walnuts.
- Pour mixture into prepared baking pan.
- Bake for 30 – 40 minutes.
(Look for dryness of top of brownies and if slightly pulling away from sides of dish after 30 min. If not, leave for a few minutes more.)
- Amount of sugar can be adjusted to taste.
- More applesauce can be added as needed to add moisture to recipe . Batter should be thick and wet, but not runny.
- Try adding dried cranberries for a different flavour.
- Recipe can easily be doubled… usually the preferred size once you taste them!
- Try recipe in spring form pan and sprinkle top with icing sugar before serving.
From the hands and heart of Kurt Frost in the kitchen at Sugar Ridge Retreat Centre.
(makes ~12 pancakes)
1 ½ cups quick rolled oats
2 cups milk
1 cup flour
1 tbsp baking powder
1 tsp salt
½ tsp cinnamon
2 tbsp. ground flax seeds (heaping) added to ½ cup water [egg substitute]
¼ cup shredded apple [butter/margarine substitute; can add more apple]
- Mix together milk and rolled oats in a large bowl and leave for 5 min to soak (this is for “quick oats”; soak longer if using “rolled oats” or “large flake oats”).
- Blend together dry ingredients and add to milk-oatmeal mixture.
- Mix ground flax and water and let stand until it is goopy (~5 min).
- Add flax-water mixture and shredded apple into the batter.
- Cook on lightly greased griddle until bubbly on top, then flip and cook until browned.
- Gluten free flour can be substituted for wheat flour. Unless specified that it can be added one-to-one as a substitution (like with Bob’s Red Mill Gluten Free All Purpose Flour), add 1.5x the amount of gluten free flour. Also, add Xanthum Gum when using gluten free flour to hold it together better.
- Butter/margarine is substituted with shredded apple. Other options are applesauce or mashed banana (or both!) Extra fruit makes the batter heavier/wetter, so you may wish to reduce the amount of liquid added.