Cereals (including corn, wheat, barley, and rice) and legumes (various types of beans) are the most common crops grown by subsistence farmers because they are versatile and economical and have a wide range of health benefits. In addition to carbohydrates, protein, vitamins, minerals, and fiber, they provide a substantial number of calories. In other words, cereals are a good investment of labor and have long-term health benefits. Indigenous peoples around the world have long been aware of the potential in these foods. By the time Europeans arrived in the Americas, Indigenous peoples of North and Central America had been selectively breeding domesticated plants for thousands of years. Over many generations, the Indigenous peoples of the Americas had developed a detailed understanding of the health benefits and the risks associated with certain plants and the ways in which plants could be grown together to sustain higher yields. The “Three Sisters” is one traditional cropping system that grows specific plants near one another—usually some combination of corn, beans, and squash—so that each aids and supports the others’ growth. This approach of placing plants of different types together in such a way as to benefit the growth of each is known as intercropping. While variations on the Three Sisters are found throughout Indigenous groups in North and Central America, the Haudenosaunee’s use of the practice has been particularly well studied. The Haudenosaunee people (also known as the Iroquois or Six Nations) of what is now the northern part of New York State practiced Three Sisters cultivation with maize, beans, and pumpkins, which are a form of squash. Seeds from each of these crops were planted together in small mounds in an unplowed field. Each mound contained several maize seeds in the middle, with bean and pumpkin seeds placed around the perimeter. (Note the difference from the row-based agriculture practiced on conventional American farms today.) Each of the plants in the mound offers a benefit to the others. The vigorous pumpkin vines, with their large leaves, quickly form a canopy that shades out weeds, preserves moisture in the soil, and prevents erosion. The bean plants, with the help of bacteria, are able to fix nitrogen in the soil, making it available as a fertilizer to the plants growing around them. And the fast-growing maize plants, which require lots of nitrogen for healthy growth, provide trellises for the climbing beans (Gish Hill 2020). In a 1910 study of Haudenosaunee culture, Arthur Parker, archaeologist and Iroquois historian, noted that these crops were planted together in part because the Haudenosaunee people believed they were “guarded by three inseparable spirits and would not thrive apart” (quoted in Mt. Pleasant 2016, 88). In the Haudenosaunee belief system, these three crops were believed to have been given to the people as gifts from the deities. The physical and spiritual sustenance provided by each food reminded the people of their cultural heritage each time they were consumed (Carnegie Museum of Natural History 2018). Although these foods were foundational to their diets, the Haudenosaunee added to the diversity of their cuisine through seasonal foraging of wild plants and animals. Jane Mt. Pleasant (2016), a horticulturist and specialist in Indigenous cropping systems, has studied the caloric yield (the total calories provided by the harvest) of crops planted using the Three Sisters technique. She has found that when planted together, the three crops yield as much as two to four times the amount of total calories and protein than they would if the plants were cultivated alone. Corn plants in particular show a significant increase in protein when combined with the other sisters (92). Figure 14.6 A Three Sisters garden usually includes corn, beans, and squash planted together in a small mound. The plants nourish and protect each other as they grow. Here, gardeners display a bountiful harvest from their Three Sisters garden. (credit: “IMG_4326” by Sterling College/flickr, CC BY 2.0) Today, sustainable farming techniques are increasingly valued by people concerned about the ecological costs of conventional farming. Sustainable farming techniques, many of them grounded in traditional practices, offer ways to produce higher food yields, reduce fertilizer costs, build healthier soils, and avoid genetically modified plants, which have had their DNA deliberately altered in a laboratory setting. Iowa State University currently sponsors a Three Sisters gardening project, which works collaboratively with Native American communities to raise awareness of the techniques, nutritional benefits, and cultural values of traditional intercropping methods. The project makes a point of working with heirloom seed varieties, which are seeds that are not genetically modified, are open pollinated (meaning that the seeds can be saved for generations and will continue to breed true), and have been in existence for at least 50 years. One of their goals is to return the seeds to their home communities (Gish Hill 2020). There are many benefits to using heirloom seeds, including better flavors, better adaptation to local environmental conditions, the ability to save seeds to be grown in subsequent years, and increased genetic diversity, which contributes to long-term sustainability. Increasingly, there is increased interest in new foods and cuisine worldwide. Many of these rediscovered foods originate in the histories of Indigenous cultures. Using oral tradition, historical documents, and even genetic analyses, both Western and non-Western peoples are increasingly seeking to revive culinary heritage: Many Indigenous people are now on a path of rediscovery, preservation, and reinvention of these staple foods. The Three Sisters are experiencing a culinary resurgence after decades of lost knowledge due to forced relocation, cultural oppression, and genocide. Numerous tribes have found renewed health and spiritual bonds through efforts to sustain, cultivate, and cook with the Three Sisters. (Murphy 2018)