Cast Iron

Three Sisters Corn Muffins

August 14, 2010
3 Ratings
Author Notes

The Iroquois practiced sustainable agriculture through their inter-cropping techniques growing together corn, beans, and squash, which they called the three sisters. They really understood the balance of soil chemistry. This recipe showcases the "big sister" corn, which is the umbrella plant in the three sisters trilogy, alongside beans and sugar pumpkin . —Sagegreen

  • Serves 12 small cakes or muffins
  • 1 cup gluten-free organic brown rice flour
  • 3/4 cup white corn meal
  • 1 tablespoon potato starch
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon nutmeg, optional
  • 1/4 cup unsalted butter (or canola oil)
  • 1/4 cup maple syrup
  • 1/2 cup light brown sugar or light muscovado sugar
  • 1 egg, slightly beaten
  • 1/2 cup corn, cooked/steamed, preferably cut from the cob
  • 2 ounces cooked cranberry beans (fresh or canned), coarsely chopped , then mashed
  • 1 cup organic cooked sugar pumpkin
  • demerara sugar for topping, optional
  • pumpkin butter or cranberry and hot pepper jelly suggested for serving
In This Recipe
  1. Mix the dry ingredients of flour, corn meal, starch, salt, baking powder and soda, with optional spices, together. Set aside. Preheat the oven to 350 degrees.
  2. Beat the sugar and syrup together with the butter or oil. Stir in the egg and pumpkin. Next combine the dry ingredients with these. Fold in the mashed beans. Stir in the corn.
  3. Line 12 mini cake molds (2" x 3") or a muffin tin with parchment paper (or oil a cast iron corn muffin pan). Pour the batter into the cups. Top each with a sprinkle of demerara sugar for a crunchy effect on top, if desired.
  4. Bake 25-30 minutes until golden brown. Cool. Serve while warm with cranberry hot pepper jelly, pumpkin butter, or other jam of your choice.

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