Monday, October 7, 2013



Companion Planting is an old art from the wisdom of our Twa/Koi/San, Nubian and Kemetic Ancestors in the Mother Lands of Afrika. As our Ancestors traversed and settled throughout the Mother Lands of The Americas, we brought our knowledge forward. We are known for growing variations of Three Sisters companion planting. As Milpas of Mesoamerica, our farmers employed companion planting on a larger scale. The Anasazi are known for adopting this garden design in a drier environment.


The Three Sisters are the three main agricultural crops of various Native American groups in North America: Maize (corn), Squash or Melons, and Climbing Beans.

In one technique known as companion planting, the three crops are planted close together. Flat-topped mounds of soil are built for each cluster of crops. Each mound is about 30 cm (12 in) high and 50 cm (20 in) wide, and several maize seeds are planted close together in the center of each mound. In parts of the Atlantic Northeast, rotten fish or eels are buried in the mound with the maize seeds, to act as additional fertilizer where the soil is poor. When the maize is 15 cm (6 inches) tall, beans and squash are planted around the maize, alternating between the two kinds of seeds. The process to develop this agricultural knowledge took place over 5,000-6,500 years. Squash was domesticated first, with maize second and then beans being domesticated. Squash was first domesticated in Africa- 8,000-10,000 years ago.

Succotash (from Narragansett sohquttahhash, "broken corn kernels") is our traditional word for this meal. Many have referenced the use of pigeon english, "pig Latin" or potwa as a way of coding "Tuck and Stash" to gather ingredients together for a communal meal. The three plants benefit from each other. The maize provides a structure for the beans to climb, eliminating the need for poles. The beans provide the nitrogen to the soil that the other plants utilize, and the squash spreads along the ground, blocking the sunlight, helping prevent establishment of weeds. The squash leaves also act as “living mulch", creating a microclimate to retain moisture in the soil, and the prickly hairs of the vine deter pests. The squash provides the Vitamins, A, C, Calcium, B-12, D Iron and many amino acids, Maize lacks the amino acids lysine and tryptophan, which the human body needs to make proteins and niacin, but beans contain both and therefore maize Squash and beans together provide complete and balanced meals.

The Three Sisters planting method is featured on the reverse of the 2009 US Sacagawea Native American dollar coin.

Healthy and Tasty
Three Sister’s Succotash Stew From the Amen Ankh Urban Farm

Origin of Recipe : Aku- Ancestors

Tribal Affiliations: Caribbean, West African, Natchez, Cherokee, Anasazi, Milpas, Akwesasnee

Type of Dish: Vegetable Succotash Stew Entrée 


5 cups prepared white or Yellow corn (You may want to leave the corn on the cob for a heartier texture
3 cups prepared kidney, black, pinto, Lima or navy beans (Cook’s choice)
1 cup cooked pumpkin/ or your choice of squash
3 quarts/litres water, Vegetable or Meat Stock
Green, Yellow and/or Red bell Pepper to taste- diced
Several fresh Sage, Cumin, Thyme, Rosemary and or Basil leaves to taste
Minced Jalapeño Peppers to taste
Medium sized Tomatoes or 15ounce canned
1 tbsp/ 15 ml sea salt add tsp at a time to taste
1 small onion
3 Cloves of Garlic

(You may add meat if preferred) 1 smoked turkey drums, Goat Beef, Half a Chicken or Wild game- Deer Sausage, Duck, or Rabbit…

Add 5 cups prepared white corn, 3 cups pre-cooked beans rinsed and small onion minced. Boil gently for 15 minutes and then add chopped herbs leaves, salt and squash for another 15 minutes. Add Tomatoes and simmer to taste

Boil gently a smoked turkey thigh in 3 quarts/liters of water for about 1 hour until the meat comes away from the bone. Leave the bone in take the meat out to cool. Add more water and or vegetable stock if you would prefer soup.

You can find dried White corn, sold dried in 4-6 cup bags. Don't worry about exact measurements.
Serve your stew in a Pumpkin or Acorn Shell for added Cultural accent delight. 

(WARNING, Sage is an excellent dehydrator. It is NOT GOOD FOR LACTATING MOTHERS.)


Amen Par Ankh (Sacred House of Life) and Amen Ankh Urban Farm; is a local Urban Farm nestled around a Spiritual Center in the heart of midtown Kansas City, Missouri. Contact Us and become a member as We Celebrate the Cycles of Life! Email: , Call: 816-304-7240 sign-up for courses and support: , information: , , Look for us on FaceBook & Twitter We celebrate the Cycles of Life, Wellness and Balance in our everyday existence on earth. We assist in Wellness for Physical Fitness, Mental Health, and Spiritual Attunements - to realize the fullest capacities of life, health, prosperity and strength. We provide Whole Life Coaching, Energy work, A Par Ankh Reading Room, Org-Ankh Electric food Boxes, an Herbal Tea House & Juice bar, Outdoor Experiences, classes such as Cultural Headwrapping, Natural Hair Braiding, beading and Lox twisting, ASCAC (The Association for the Study of Classical African Civilization), Art Healing Mandalas, Jewelry Making, Gentle Yoga, Canning and preserving food, Health and Wellness Study Courses, Gifts, Accessories, Cultural Ceremonies, Workshops and special events. Amen Par Ankh means sacred House of Life. We acknowledge creation. We provide a space for your own personal discovery with quiet reflection and time for internal work, as well as an active space for expressions of our original ways of life. Ceremony, Counseling, Coaching, Cleansings, & Classes Amen Ankh Urban Farm is an urban agricultural enterprise with the goal of achieving environmental justice and sustainability by Healthy local food production and improving local neighborhood access to healthy Foods. We run Aquaponic Systems of farm raised fish, Herbs and microgreens. We sell Org-Ankh Electric Food Boxes! We also provide Farm-a-See tours of successful Local Farmers. We grow selected local indigenous Herbs, Fruits, Vegetable and plant life of the Three Sisters: Corn, Beans, and Squash and cruciferous vegetables: Cabbage, and Kale, With Wheat Grass and other Sprouts, Herbs: Basil, Sage, Chives, Rosemary, Parsley, Peppers and Moringa nutritional drink supplements, -From our foods we produce Baked Goods, cosmetics, & liniments to provide Healing and Sovereignty: Through the inspiration of Kujichagulia (Self determination) All Original people. Dua (Th-ankh you!) ♥.