Food for Wellness

Food for Wellness

As Indigenous Peoples, we have a number of cultural teachings to lean on to educate ourselves on how to properly care for and nourish our bodies. Indigenous people and communities have cultivated, shared and passed down thousands of years of food knowledge, from generation to generation. As a result of colonization and other practices intended to break down that cycle of knowledge sharing and cultural practices, there is an emphasis currently on ensuring that traditional knowledge about food, health and land-based living, be shared and practiced amongst the generations – so as not to be lost. The two areas in regards to food that have seen the greatest revitalization by Indigenous Peoples, is the importance of incorporating more fresh, natural foods into our diets, and preparing traditional recipes with modern-day ingredients that are accessible in both remote and urban areas.

As you get ready for September and back to a regular work or school routine, with busy evenings and days that are shorter and cooler, it’s important to remember that eating fresh, healthy foods, can ensure you have the energy you need to get through the day. To help you stay the course and fuel your body and spirit with healthy and delicious food, we thought it might be helpful to share a few recipes and tips to help you keep your wellness in-check, while adjusting to a new routine or environment.

Try these traditional recipes below and share them with family members or new friends. The recipes are easy to make and have been passed down from generation to generation.


Photo by Roberto Carlos Roman on Unsplash

Three Sister Corn Soup – The recipe most people are familiar with comes the Haudenosaunee People’s story of the three sisters; Corn, Bean, and Squash. Change the recipe up a bit and add some spice to the ingredient list for an added kick. You can check out the recipe and learn more about the Haudenosaunee teaching of the Three Sisters here.








Stuffed Squash – As noted by ‘Well for Culture’ there’s a variety of squash available for us to use, so don’t be afraid to try something new. This recipe recommends using what’s available to you and tweaking it to suit your flavour needs. Find the recipe here.





Cherokee Bean Bread – Chef Nico Albert shares her traditional recipe with PBS and lists it as an easy to make and adaptable dinner entree that’s best served with seasonable vegetables or over a stew. Check out Nico’s recipe here.






If you have a recipe you would like to share please email ISWO Communications Coordinator, Kylie at



Don’t let your physical wellness slip under the radar while you’re adapting to a new schedule either. Help yourself out and get ahead of the stress by writing down some goals you’d like to set using the ISWO S.M.A.R.T Goals Tracker. Print it out and write down your goals and keep it someplace where you’re going to see it every day. For more tips on sticking to your fitness goals, check out our previous Wellness Wednesday video below that explains how the S.M.A.R.T Goals tracker works.