Category: Home & Garden

Chef Pyet DeSpain represents for Native America on Tournament of Champions

By Kalvin Valdillez; photos courtesy of Pyet DeSpain

The season of the brackets is upon us. And though many are filling out their brackets with NCAA basketball teams for March Madness, Food Network viewers are inputting the names of 32 highly respected chefs on theirs. Now in its sixth season, the hour-long reality cooking contest known as the Tournament of Champions brings together both seasoned vets and up and coming chefs for a thrilling and entertaining single-elimination battle. 

Not only are the chefs competiting against each other, but they are also up against the ‘randomizer’, which is a wheel that determines the protein, produce, equipment, style, ingredient, and time of their cook. The chefs must incorporate each aspect of the randomizer into their plate or else they face disqualification. The dishes are then subject to a blind judging process, where their food is placed in front of a panel of top tier chefs who do not know whose meal they are judging. The competitors must watch the judging process from their trailers and are called back to the stage once the results are in. The winner advances in the bracket until only one chef remains victorious and is awarded a cash prize, bragging rights, and the highly coveted TOC championship belt.

Split into four divisions, 24 well-known chefs were invited to the tournament and were seeded based on their accolades and accomplishments in the culinary world. The remaining eight spots had to be earned in the qualifier round, where 16 rising stars duked it out and put their all on a plate in hopes of advancing to the big dance. Among these 16 competitors was none other than Chef Stephanie ‘Pyet’ DeSpain of the Prairie Band Potawatomi Nation. 

If you aren’t familiar with her game, Chef Pyet won the very first season of Gordon Ramsay’s Next Level Chef competition in 2022. Throughout Next Level Chef she incorporated her Native American and Mexican heritage into each dish she put forward. And by doing so, she brought some Indigenous teachings, knowledge, and history into living rooms all across the country. 

Since winning Next Level Chef, Pyet has expanded her Los Angeles-based business, Pyet’s Plate, and has been named one of the Top 25 private chefs by Entrepreneur Magazine. In addition to offering her services as a private chef and catering at high-profile events, she also takes time to teach cooking classes and utilizes her platform to inspire Native youth throughout the nation. This is something she is very passionate about. In fact, she was the keynote speaker at 2022 UNITY conference in Minneapolis. 

Hoping to inspire the next generation at the conference, Pyet shared “Remember that it’s okay to be your true authentic self. It’s okay to show the world you’re brown and proud. It’s okay to take a risk. Even if it might look scary, you never know where it leads you. Most importantly, it’s so crucial that you don’t forget your roots and you don’t forget your ways. Every day from this point forward, when you wake up, I want to challenge you to ask yourself, ‘who do I want to be?’. Not just in the future, but who do you want to be today. Do you want to be the best daughter? The best brother or sister? Do you want to be the best version of yourself? Really think about it because that’s what’s called setting an intention. When you start showing up as your best self every single day, and you’re brown and proud, things will start falling into place for you.” 

This was Chef Pyet’s second year participating in the qualifying round. After she didn’t make the cut last year, she was determined to come back stronger than ever. And judging by the focus and energy she brought this year; she is not playing around and is gunning for the championship belt. She faced-off against Chef Ashleigh Shanti, who is a James Beard finalist and was named one of ‘16 Black Chefs Changing Food in America’ by the New York Times in 2019. In this round the randomizer called for a dish that consisted of ground beef, cherry tomatoes, and a peppery profile. She also had to incorporate the use of a spiralizer and had only 28 minutes to cook. In the end, Pyet’s Persian-inspired koobideh beat out Chef Ashleigh’s Salisbury steak by a margin of seven points. 

After winning her qualifying round, TOC host and creator Guy Fieri said, “You wanted the tournament. This is your shot! You just won. Congratulations Chef DeSpain.” 

Now in the main bracket, she must continue to bring her A-game as she goes head-to-head against some of the biggest names in the industry, including two Seattle-based restauranters, Shota Nakajima and Kaleena Bliss. 

Said Chef Pyet, “You don’t see a lot of Native American chefs in cooking competitions – I might be the only one and that’s a big deal. I don’t work in a restaurant; I’m a private chef. That is the one thing that can be a little bit of a disadvantage. A lot of these other chefs got years and years of restaurant work under their belt, but Pyet is here and she’s staying in the tournament, she’s staying in the bracket.”

Her biggest challenge of the competition may perhaps come in the first round where she will take on a frequent TOC finalist and well-established chef, Jet Tila. 

On an Instagram post she stated, “Going toe-to-toe with the legendary Jet Tila was not on my bingo card for 2025 life events, but here we are!”

Chef Pyet will make her first appearance on Tournament of Champions this Sunday, March 16. The show airs at 8:00 p.m. on the Food Network channel. You can stream the episode on Max or Hulu the day after it airs, beginning at midnight on March 17. Be sure to tune in to cheer on Chef Pyet as she continues to represent for Native America on the biggest stage in culinary competitions. 

“I feel amazing. I’m very happy. I’m very excited,” she expressed. “I’m here for all the young Native people that aspire to be chefs, I’m here to fight for them.”

Elishia Stewart’s homemade jam part of General Council gifts

By Wade Sheldon; photos courtesy of Elishia Stewart. 

The upcoming General Council meeting on April 12 at the Tulalip Resort Casino is set to showcase the creativity and talents of tribal members through thoughtful gifts. These gifts include an array of delicious jams from local entrepreneur Elishia Stewart and her business, Wicked Jamz and More. 

Elishia reflects on turning her passion for canning into a thriving business, stating,  “I’ve been canning foods my whole life, off and on. As a kid, my mom taught my siblings and me how to can fruits and vegetables. She always made freezer jam, but I make shelf-stable jam because I don’t want to use freezer space. After making some for my nieces and nephews, I thought maybe I should turn this into a business.”

Elishia enjoys this process as a form of meditation. She describes it as follows: “I do it because I like it. Everybody has their own thing they do for meditation or therapy. Creating jam is meditative; it allows me to zone out and focus while shutting everything else out. It’s nice.”

She emphasizes the importance of quality in her ingredients, sharing her philosophy about crafting jams. Elishia noted, “The quality of the fruit is essential. Be selective about the combinations that you use in your jams. One of the things that I did that my mom didn’t do was make the jalapeno flavors. My favorite is raspberry jalapeno.”

She explained the selections made for the General Council gift: “The six flavors chosen are blackberry, strawberry, mixed berry, mango jalapeno, raspberry jalapeno, and straight jalapeno. I have 15 different jams, and those are the six that they picked.”

Reflecting on her significant order of 1200 jars of jam for the upcoming General Council meeting, Elishia, said, “I saw the bid and thought, they aren’t asking for snack food. But everybody’s art is different; I don’t carve or create paintings. I showed them this is what I do, and my bid was accepted. I laughed and thought, oh wow, here we are, let’s do this.”

“Having the recipes down to a science helps me ramp up production,” she continued. “Time management has been crucial. I also have a good vendor that lets me buy in bulk. Ensuring a plentiful and efficient supply chain has been vital to reducing stress.”  

Santana Sheldon, Executive Office Director for the Board of Directors, talked about the initiative of gifting tribal member-crafted items, stating, “We aimed to highlight the artist’s work and reaffirm our connection to our culture and way of life. The 1855 Treaty of Point Elliot will be included inside the box, providing important context when members take out the items.”

She outlined the logistics, stating that 1200 boxes would be available as a thank-you gift for tribal members who come to vote. Each box will include an item from everyone contributing gifts for the General Counsel meeting and will be distributed on a first-come, first-served basis. “This gift serves as appreciation for their engagement by attending the meeting.”


Still to come in this six-part artist series are Walter Moses’s Cedar Clappers, a beautifully crafted musical instrument that resonates with harmony; Jen Tracy’s orca paintings, which capture the grace and power of these magnificent creatures; and Bibianna Ancheta’s homemade chapstick, made with natural ingredients to keep lips soft and hydrated.


If you want to try Elishia’s jam but cannot make it to the General Council meeting, you can reach out to her via Facebook by searching for Elishia Stewart.

U-picking a bounty of fruits and vegetables

By Micheal Rios, Tulalip News

Tulalip citizens, their families, patients of the Tulalip Health Clinic and employees of Tulalip Tribes flocked to Garden Treasures Nursery & Local Farm on Thursday, September 5. While there, they excitedly wandered the six-acre organic farm and were offered ample opportunity to harvest from a delicious medley of in-season fruits and vegetables.

Our local award-winning Diabetes Care and Prevention team have regularly partnered with the Arlington-located Garden Treasures to offer the Tulalip community such well-regarded ‘u-pick days’. These days are typically well attended by multi-generational families because of the intrinsic access to traditional foods, engagement in gentle outdoor exercise, and ability to embrace with community through family-friendly activities. 

“My favorite moments are inspired by those who have never attended before, true first timers, and they come out, try something new, and enjoy the offerings of fresh foods,” shared Veronica Leahy. She’s been serving the Tulalip Health System as a Diabetes Care and Prevention Coordinator for sixteen years now. “This specific u-pick day, we had additional offerings like a delicious lunch provided by our Ti Kupihali staff and a couple craft activities. 

“I love watching and listening to the newcomers share their u-pick experiences. This makes all the effort it takes to plan and coordinate these days so worth it,” continued Roni. “I love seeing our regular supporters for these events, too, since they are the foundation of building our healthy foods and prevention program. With their support over the years, these newcomers have had the experience of picking and connecting with their food in a more traditional way.”

An estimated 130 community members took advantage of the u-pick day. In what may be the last blast of summer heat, with temperatures near 90 degrees, toddlers to elders strolled the paths of Garden Treasurers naturally grown farm and bountiful green houses. 

For their efforts, they were greeted by leafy greens (kale, chard and collard greens), herbs (parsley, basil, mint, and lemon balm), classic vegetables (broccoli, onions, zucchini, and tomatoes) and a sweet selection of berries (strawberries, blackberries, and blueberries). 

“Garden Treasures is such a wonderful place for families to come in general, but the days the Diabetes Program is here with their knowledgeable and supportive staff, you can typically see Tulalip tribal members and other Natives of all different ages enjoy everything this place has to offer,” said community health director Verna Hill. “Seeing grandparents with their children and grandchildren come out and enjoy the gardens and pick their favorite fruits and vegetables is so wonderful. There’s so much joy created here. Something as simple as watching faces and seeing our people become inspired after trying a new fruit or vegetable is really a wonder to behold.”  

That sense of wonderment carried over into the community lunch, where Roni and her team could be seen assisting with the making of flower bouquets and wreaths to be taken home as a colorful reminder of what Garden Treasurers has to offer. 

Among those in attendance was a special guest visitor all the way from Macedonia (a country in the Mediterranean, north of Greece). Natasha Coumou, a restoration ecologist for the Tribes’ Natural Resources department, brought her mother Marija, who is visiting from Macedonia, to the u-pick day in search of stew-ready tomatoes.

“It’s beautiful. This entire event is just awesome; from the people I’ve met to the opportunity to pick from all the vegetables and fruit. I thank those who organized this,” said Macedonian citizen Marija Krstova. “I picked broccoli, peppers, eggplant and of course tomatoes to make a stew for my daughters that will remind them of our village back in Macedonia. There’s a lot more sun where I came from. We have vegetables growing everywhere, so to be here and see this outdoor garden and everything it has to offer, I must say the gardeners have done an exceptional job.”

Eating more fruits and vegetables is one of the simplest and most effective ways to improve health and reduce the risk of chronic disease. By making fruits and vegetables a larger part of your diet, you can enjoy the benefits of increased energy, better digestion, and a stronger immune system, while significantly lowering the risk of developing serious health conditions. As we officially enter the Tribes’ season of healing, it’s time to make plant-based foods a priority in our daily lives.

The dance of plants and pollinators

An Alkali bee lands on an Echinacea looking to  grab some pollen.

By Nathan Roberts, Wetland Technician, Quil Ceda Village

Quil Ceda Village Administration recently undertook a beautification project with new plantings along the front walkway.  If you come to the Administrative offices, you’ll be able to see various grasses, spirea, primal-looking ferns, two young rhododendrons and many others.  In addition to beautifying our workplace, many of these plants will attract and benefit pollinators. In fact, pollinators moved right in almost as soon as the plants were in the ground!

A pollinator is any organism which moves pollen from the male organ of one plant to the female organ of another plant, thereby instigating fertilization and seed production. With this, that means that pollinators play a critical role in the production of various culturally important foods, such as salmonberry (στəγʷαδαχ) and huckleberry (σωəδαʔξ̌). With the newly planted flowers joining their cousins in bloom this time of year, we tend to think of bees being the biggest help to fertilization of flowers and formation of fruits and seeds; however, there are many more pollinators than just bees. We have to thank not just bees, but birds, bats, butterflies, moths, flies, beetles, wasps and even small mammals for their contribution to native flowering plants and our food supply’s endurance. 

A Great Golden Digger wasp looking for nectar on this
Tropical Milkweed. 

We’re very lucky to call this state our home; a home we share with many species of native bees such as the cute Bumble Bee, the Blue Orchard Bee, the Western Leafcutter, the Metallic Green Sweat Bee and hundreds more. Many of the bees native to our state, about 70% of the 600 species, are what are known as “ground nesters”, meaning they might make their home under your feet rather than a hive above ground. Many of the pollinators you will see at our new plantings are ground nesting, some are also solitary. These pollinators use their mandibles to dig tunnels that can extend deep into the soil. At the end of these tunnels are small areas they nest in called “brooding cells.” Since most of these pollinators are solitary and dig deep underground, you can put your mind at ease about disrupting an underground hive.  

Some of the flowers planted at Quil Ceda Village will particularly attract ground nesting pollinators. One of the first flowers to catch the eye are the two larger, planted Echinacea, or Coneflower. These are not just visually attractive to us, but to bees, butterflies and wasps as well with their vibrant colors and giant domed head, which makes for a perfect landing pad for many species. On these flowers, you might catch a glimpse of the Alkali bee, which is a ground nester and loves damp, silty soils such as that found at the garden of QCV. Another favorite of the local critters is the Tropical Milkweed, which is a delight for bees, but also Woodland Skipper and Monarch butterflies, and Great Golden Digger Wasps. With its long stems and small flowering bodies of golden yellow and red, it has a very sweet nectar that is a favorite among the crawlers. It should be noted that the Golden Digger species of wasp is classified as non-aggressive and is one of the before mentioned ground nesters, meaning they will not be seen creating hives in corners of the entrance and swarming as they are also solitary in nature. Plus, they prefer the nectar of flowers to human food. 

A  Woodland Skipper butterfly basking in the sun on the
newly-applied compost.  

But why should we care about whether or not our local bees are native or not? For a few reasons. With bees and butterflies in decline worldwide, planting pollinator-friendly gardens helps provide a stop-over and much needed foods to our local pollinators in areas that can be nectar and pollen deserts. Also, when invasive or non-native species are introduced to an area by humans or of their own accord, diseases are more likely to spread that the native populations have not encountered yet, leading to a possible drastic decline in numbers. Another reason is that native bees and other insects are highly responsible for the pollination of many of the beautiful flowering plants, such as those on display now at Quil Ceda Village, as well as native plants important for tribal foods and medicines. Native bees and other pollinators have special associations with our native flowering plants.  Interestingly, the common Honeybee is not native to North America and was brought over by European colonialists. However, after hundreds of years of their pollination efforts, they are considered domesticated in the U.S. as they are essential for the growing of crops in the agricultural industry. In fact, according to the Bee Conservancy, while it is true that about a third of our food is grown thanks to honeybees, about 80% of flowering plants are pollinated with thanks to our native bees. 

A  Sand Wasp was made landing on this Echinacea,
doing its part to help pollination. 

This is all not to say that balance of pollinators and plants is invincible. One of the most devastating factors leading to the decline of native bees within the U.S. is the application of pesticides and insecticides. One of the immediate effects is of course, the reduction of insects that are essential to help the plants reproduce. However, a much darker effect is the scenario of insects bringing the poison back to their hives, where now other pollinators, or even a whole colony, could die. This is a less likely scenario for solitary pollinators; however, the more ornamental pesticide-treated plants there are in the world, the higher the number of these individual pollinators will die. Those who were born before the mid 90’s likely remember there once being a bounty of Western Bumble Bees in our state, however their numbers have been drastically declining since then and astonishingly, are now considered rare. Likely due to a combination of multiple factors, notably the competition with non-native species and disease, but their populations plummeting is certainly aided by the wrongful use of pesticides. This is why it is absolutely essential that there be more pesticide free zones, so that there can be areas for both plants and pollinators to prosper. 

We are very fortunate to be able to live in a part of the world that is bountiful with life and green. The dance between plants and pollinators has been going on since time immemorial, and is beyond ancient. It is therefore imperative we do not lose sight of the delicate balance that all life depends upon so that our future generations may thrive in a world alongside plants and the creatures that pollinate them. 

Nourishing Culture: A peek inside Tulalip’s food sovereignty kitchen

By Wade Sheldon, Tulalip News

In a transformative and visionary step towards reclaiming their ancestral culinary traditions, the Tulalip Northwest Indian College (NWIC) recently unveiled the groundbreaking Tulalip Food Sovereignty Presentation Kitchen. This innovative kitchen space, formerly a conventional classroom, symbolizes cultural revival and health empowerment. The soft opening event on Friday, November 3, was nothing short of a culinary journey, inviting the community to savor the flavors of Indigenous cuisine while unraveling the profound concept of food sovereignty. Step inside this unique kitchen and discover how it’s poised to revolutionize the relationship between tradition, health, and community.

The newly renovated space has undergone a remarkable metamorphosis, evolving from a mundane classroom into a welcoming haven of culinary exploration. With an expansive, open kitchen at its heart, it beckons onlookers and perhaps even a camera crew to witness the intricate process of preparing Indigenous foods. The kitchen’s primary mission is to serve as an educational hub where students can immerse themselves in traditional food preparation. It’s a place where the rich heritage of Indigenous cuisine is brought to life, instilling in the next generation the knowledge and skills necessary to honor and preserve their culinary traditions.

“I grew up in a fishing and hunting family, and I didn’t know that I was already practicing food sovereignty,” said NWIC teacher, Linzie Crofoot. “Our food kept us a healthy community. Food sovereignty is about community health; our traditional foods and medicines and their direct ties with resource management. Traditionally, we have been the gatherers, hunters, and fishermen responsible for tending the land and keeping it healthy and our people healthy.”

Linzie continued, “When I am teaching Native Environmental Science, and I am teaching about our native plants, I am incorporating tribal health into it. I am incorporating our traditional values into it. That’s how I plan on using this kitchen; as a gatherer and a Native Environmental Scientist, I want people out on the land to be restored to their natural role on the land, and then be able to come back here and make meaningful relationships with each other and the community through food. That is how we have always built community. There’s nothing more traditional than feeding each other and coming together to make food.”

After the meal, Linzie demonstrated how to make a sweetgrass lemonade and started by creating a simple syrup. A mixture of sweetgrass water and sugar boiled create a tasty syrup that can be stirred into the lemonade. The goal of the demonstration was to show that you can start small with your introduction to a more native plant diet by creating one ingredient and building off that. 

“When we tell people they need to eat traditional foods, they don’t know where to begin and get overwhelmed. They think they must be a gatherer or a hunter, or they need access to a bunch of land, and then they freeze and continue to eat all the same Western foods they have been eating their whole life. I want to incorporate easy things that you can do in your everyday lives. So, start with one cup of tea a month and sweeten it with a native plant, then work your way up. And don’t feel guilty about it,” said Linzie.

“This is the first tribal sovereignty kitchen in the nation,” said Colette Kieth, NWIC site manager. “The primary goal is that students understand what food sovereignty is and what tribal food sovereignty is and use our traditional foods. I also wanted a place where our students could have a camera-ready place for great presentations, like on Instagram and Facebook. I want our students to feel what it was like to work in a nice kitchen.”

The Tulalip Food Sovereignty Presentation Kitchen will have its grand opening in May, where students can create in the kitchen. Registration for winter classes opened on Monday, November 6th. To learn more about NWIC, visit nwic.edu. 

The Gift of Health: Diabetes Care and Prevention host final U-Pick gathering of the year

By Kalvin Valdillez, Tulalip News

“When you see the people come together, it’s emotional, it really is,” expressed Veronica ‘Roni’ Leahy, Diabetes Care and Prevention Program Coordinator. “The people were all gathered around talking and the kids were running around. The elders were sharing with each other – the foods they picked, the foods they saw, and talking about recipes. We’re just warmed by each other’s friendship and love. And you can feel that you can feel that sense of community.”

The rain couldn’t dampen the spirits of dozens of Tulalip families who ventured off-rez on the afternoon of October 24, for the last Garden Tour and U-Pick harvesting event for the year. Held throughout the spring, summer, and fall seasons, the event allows the community to see food in an entirely new light. The idea is that by seeing the process take place, from planting to harvesting, people can develop not only an understanding of cultivating produce, but also gain a deeper appreciation for fruits and veggies, and all of their benefits. 

“I wanted to get out with my friend Marvin today, come get some fresh produce, and see what Roni has going on,” said community member, Jessica Leslie. “Roni is filled with a lot of good information, and they always have healthy snacks. Everything here is fresh, local, and really nice to have. I think it’s a good way to get people out and about.”

Tulalip elder Marvin Jones, who was just happy to ride shotgun with Jessica for the day, exchanged stories with Roni as Jessica gathered an assortment for veggies. Over a cup of hot apple cider, he spoke of the importance of having access to fresh produce, something that was much more difficult for tribal members to attain during his years of adolescence. He also touched on his gardening skillset that he developed over the years, explaining that he can ‘grow my own anytime I want it,’ and identified several harvesting spots on the reservation for the likes of apples, berries, and a variety of plants. 

The award-winning Diabetes Care and Prevention program partnered with Garden Treasures Nursery and Local Farm well over a decade ago to host the U-Pick gatherings. Ever since, the six-acre organic farm has been the backdrop for Tulalip members and Tulalip Health Clinic patients to learn and share knowledge about diabetes care, as well as harvest in-season produce and explore new foods that they otherwise wouldn’t have come across on a trip to the supermarket. 

By opening their barn and greenhouse doors to the tribal nation, Garden Treasures is fulfilling their community-driven mission FUBU style – for us, by us. As a local Arlingtonite, owner Mark Lovejoy spoke on this mentality and his inspiration for growing crops solely to give back to his hometown, our region, and the community of farmers that sell their produce along the local farmer’s market circuit. Mark has opened a large retail space at the Garden Treasures property, and partnered with local farmers and meat markets to make their goods available for purchase six days out of the week, in addition to his products. 

Mark shared, “It feels good, that’s the purpose of the farm. We’re supported by the community, for the community, we’re growing food for people right here. That’s been the mission all along, and the more we do it, the more we get connected. We designed this vertically integrated produce farm in the image of the old truck farmers from the 30s,40s, and 50s that were on the east coast serving the metropolitan areas. We wanted to serve our area with an abundance of food that we can grow in our climate.

“We designed our store to sell our products that we grow here ourselves. At the same time there are very few local farmers in our community who have a retail presence like this or even own land these days. Our farm is set up to be like an everyday farmers market. Anybody can come here any day of the week and have an experience like you would at a farmers’ market. Even though it’s a privately owned family business, it’s using a lot of vendors from the farmer’s markets to fill the shelves. And other people outside of the region that have other products too, like avocados that are from the same type of farmers that we are, but are from Mexico or southern California. We always try to source our products from people who are like us, who are interested in community supported agriculture.”

With multiple greenhouses throughout the property, Garden Treasures Nursery and Local Farm cultivates an array of colorful and nutrient dense vegetables, herbs, fruits, and flowers throughout the year. Roni is sure to schedule a U-Pick event at least once per season so that the community can enjoy everything from strawberries to winter squash. Now that we are in the midst of autumn, Garden Treasures has orange gourds in every size placed along the entryway to the farm. Each tribal family or THC patient selected a pumpkin before concluding their Garden Treasures adventure. 

“It was a pretty good harvest,” exclaimed young Kayden Palmer while holding a box of produce, her day’s bounty, in-hand. “It was wet and cold but still a lot of fun.”

Upon picking out a pumpkin and heaving it up for a photo, Kayden continued, “My family and I enjoy carving these and sometimes we feed the excess of the pumpkins to our sheep. I don’t know what design I’ll carve yet, but I’ll figure it out. [U-Pick gatherings] mean a lot to me, and it’s always nice to come out and see everybody.”

Community member Justine Jones shared, “I’m glad I was able to come here, check it out, and just get out of the house. I really like Halloween now because we have two boys who were born on the same day of October 12. And my little guy loves pumpkins. He calls them pum-an-ah-nos. We’ll carve our pumpkin and possibly enter it in the pumpkin contest at the community Halloween party.”

In addition to knowledge sharing through the act of harvesting, the Diabetes Care and Prevention program brought on professionals from the Puget Sound Kidney Centers, Registered Dietician Grace Scarborough and Medical Social Worker Michelle Rowlett.

“We are really big into community health, so we’re partnering with the Tulalip Tribes to promote healthy living and healthy eating,” Grace explained.

Michelle added, “Diabetes is one of the main causes of kidney disease. We try to talk about ways to keep your kidneys healthy, keep your body healthy, just the whole gamut of everything involving healthy living. We do things like this because if you’re eating fresh foods, fruits and vegetables, cooking with herbs and spices instead of salt, you’re going to have healthy kidneys, a healthier body, a healthier heart – it’s all connected.”

After years of setting aside a small percentage of the Diabetes Care and Prevention program’s funding, Roni feels that the importance of these outings and the experience of harvesting one’s own foods has not been lost on the community. With each event growing in attendance, she believes it’s now time to expand these services and hold U-Pick gatherings more frequently, and at varying times, so that more people get the chance to take freshly grown produce home to their dinner tables. 

Said Roni, “When it comes to being with the plants, it’s about that connection that we have to them because the plants give us the nutrients that we need in our bodies. But they also feed us emotionally, because of how you feel when you’re harvesting the plants. And then to be able to talk about the spiritual side of our plant relatives and how we feel about them. 

“Those plants live just a short life only to give you health, to give you that medicine. They share that with you and they are grown here for that purpose. So, when you start thinking of your food as a type of medicine, it helps in the sense of a spiritual connection. That has been one our teachings here; feeding our Indian. Feeding who we are and satisfying that. I think the satisfaction comes not just from eating it and keeping within us to nourish our bodies, but it also comes from learning how to plant it, how to care for it, how to harvest it, and then prepare it. It’s this whole process that we do and that’s what we try to show here. These foods are the gift of health. And to see the kids, to see the adults, and the elders enjoy that, because it’s truly a gift.”

The Diabetes Care and Prevention program is gearing up for a series of classes developed by the American Diabetes Association and is tailored to Natives living with diabetes. The classes will begin at 2:00 p.m. every Wednesday in November, at the Karen I. Fryberg Health Clinic. The classes will focus on self-management of the disease and are targeted toward individuals who were diagnosed with diabetes during the COVID-19 pandemic and have yet to attend a Diabetes Care and Prevention class. For additional details, please contact Roni at (360) 716-5642. 

Indigenous Beginnings brings the culture to the people

By Kalvin Valdillez, Tulalip News

Across the land, and within each tribe, many Native Americans are fortunate and blessed to grow up surrounded by the culture. Learning the ways of our ancestors who came before us, tribal members are often gifted knowledge at numerous intervals throughout our lives, whether that be our traditional languages, the importance of ceremony, or how to live and thrive of the land, several teachings are passed through the generations. Countless tribal members develop a strong cultural identity at a young age, and that foundation helps keep our way of life alive and is in-turn taught to the future leaders – a beautiful cycle. Which is amazing considering that our traditions were once outlawed with the intention of being completely erased and stripped away during the era of forced assimilation.

However, there is a percentage of Natives who aren’t raised within the culture, especially in today’s modern society. Maybe they grow-up away from their homelands, and only visit their reservations every so often. Or perhaps, with the everyday hustle, their families can’t attend local cultural happenings as often as they would like. And of course, there are those who simply haven’t gravitated to their traditional lifeways just yet. But that doesn’t necessarily mean they do not want to get involved at some point in their lifetime. 

For those individuals who are ready to learn their ancestral teachings, where do they begin? How do they attain that foundation, that base of knowledge to the point where they can practice their traditions with confidence in both a group and personal setting, without feeling awkward, embarrassed or looked-down upon? These are common concerns for urban Natives and others who grew up outside of the culture, especially at large gatherings when you are expected to just jump-in. 

The answer comes in the form of a newly established, non-profit organization called Indigenous Beginnings. Founded by Nooksack tribal member and Tulalip community member, Stephanie Cultee, Indigenous Beginnings hosts a variety of cultural workshops and helps tribal members connect to their traditional lifeways.

“Indigenous Beginnings started after COVID happened,” explained Stephanie. “All the programs were kind of shut down, and I thought that it was possible to host a workshop in a safe environment while still practicing our ways. The organization is geared toward passing down the knowledge, so it stays alive and preserving it. There was a whole generation that couldn’t practice or learn their ways from their grandparents because of the boarding school era. And there are a lot of programs that happen at each tribe, but they are all kind of geared towards the youth, and I always felt left out. What about us who aren’t youth? It would always feel weird to attend those events and programs.”

She continued, “With Indigenous Beginnings, all of our workshops are for all ages. For those older generations who want to learn, they could come and don’t have to feel weird about it. I am from Nooksack and moved down here when I was fifteen. I have three daughters who are Tulalip, and I want them to learn their Tulalip heritage and Nooksack’s as well because they are descendants from Nooksack too. I didn’t know much about my tribe, because I moved away when I was young, and I thought this could be a way that I could teach them, and a way that I can learn as well.”

Officially established in the late summer of 2021, the non-profit has already hosted numerous workshops over the past several months. Over ten in fact, and each project is different, so the participants are always learning something new or receiving a fun and interactive refresher. So far, Indigenous Beginnings has hosted harvesting classes, and gathered devil’s club, fireweed and mountain huckleberries, as well as a number of carving classes where participants crafted canoe paddles, fish sticks and cedar earrings. Other classes included a two-part beading seminar, a drum making workshop, and a salmon canning lesson. 

For their most recent gathering, a stinging nettle harvesting workshop, the organization enlisted Tulalip tribal member Thomas Williams to lead the class. On the frosty morning of March 6, approximately a dozen participants met at a clearing in a nearby forest, a local area known as Arcadia. 

After teaching the group Lushootseed words for several local Indigenous plants, Thomas shared, “I arrived early in the morning as the birds were still waking and I prayed for the work we are doing today. Before you start harvesting, I ask that you get yourself in a healthy state of mind and let the plant know that you’re a good person and that you come in a good way. That’s part of why I feel that it doesn’t sting me as much, because I have a relationship with this plant and I’m learning how to protect it. 

This is our land, and it’s our responsibility to protect it. If we’re coming here and utilizing the medicine, it’s our responsibility to also use our ability to speak and stick up for these resources. We need your help protecting this area so that future generations can continue to come here and utilize that medicine.”

Thomas then demonstrated harvesting techniques while informing the participants what and where to look for when harvesting the stinging nettle plant, indicating that they grow in families and can be seen along the tree lines. Equipped with gloves, buckets and a pair of scissors, the group spent two hours scouring Arcadia for stinging nettles and discussed amongst themselves how they would utilize the plant after the day’s bounty was collected. During this time, the group also shared stories, laughter, prayers and songs, providing each other with the medicine of good company while they worked.

“When you harvest nettles, you talk to them and let them know who you are, who your family is, and that you’re there with good intentions,” said young Tulalip tribal member, Kaiser Moses. “You let them know that you care about the plants, and you care about the environments that the plants exist within. This is important to me because it makes good tea, it’s good in stews and it has good practical benefits, but it also connects me to the environment that I exist in. The forests I drive-by every day, I walk in them and have a connection to them. That plays a big part in my life, because I need the grounding that it provides.” 

Many participants echoed Kaiser’s sentiment about feeling connected, not only to the culture, but also to the natural world while taking part in the Indigenous Beginnings workshop. Tulalip tribal member Kali Joseph noted that this work is important for our people going forward and continuing to learn and pass on the knowledge of our ancestors. 

Said Kali, “It was so cool, and it was super healing. I felt very connected to the land today. It was an honor to be a part of this. It makes me so thankful for Stephanie’s organization because it brings the culture to the people. This was my first-time harvesting stinging nettle. I’m really looking forward to using the medicine further and maybe making a pesto and dehydrating some for a tea. I know that sometimes it’s hard to get connected to your culture when life is so busy, with work and school and other things. So, just to take some time, where everything is set-up for you, where she facilitates it for you, and your instructor teaches you how to harvest and how to use what you harvest further. I think it’s awesome to be a part of.”

She added, “It’s important, the work that we do to sustain and revitalize our culture, because as Native people, we have lots of healing to do and I think that we could utilize this type of work to collectively heal. Indigenous Beginnings is thinking about what’s in the best interest for the next seven generations. Everything we do today has a ripple effect down the next seven generations. And since this my first-time learning, and my little sisters first time learning, we’ll be able to pass those teachings on to many generations down the line.”

There are many fun and exciting events and classes planned for Indigenous Beginnings that the people can look forward to over the next couple of months as the weather warms up. In addition to more harvesting workshops, rose hips and morel mushrooms are due up next, the non-profit is in the process of coordinating a cedar-pulling workshop, as well as a cedar weaving lesson. 

It is Stephanie’s goal to host workshops on different reservations, in addition to both of her homes at Tulalip and Nooksack, and get other local tribes involved in the organization. She also has aspirations of starting a hiking club, where participants can journey, by foot, through their ancestral homelands. Indigenous Beginnings also commissioned a cedar strip canoe from Canadian Native carver Neil Russell, which should be completed before the end of spring. They will teach participants how to pull the canoe out on the open waters.

Stephanie shared, “I want this to be a model, the framework, so other tribal members can form their own branches of Indigenous Beginnings, like Muckleshoot Indigenous Beginnings workshops. Or maybe Alaska, because there’s a lot of Alaskan Natives here in Washington and they could start their own. This is also a great way for our teachers to get funding, to compensate them because they are teaching our traditional ways. It’s mind blowing that there are still people who hold that knowledge, those teachings, and we just want to help pass that knowledge on.”

Indigenous Beginnings is currently looking to add a board member to their team who can advocate for the organization, build connections, assist in fund raising opportunities and attend all of their meetings. If you are interested, or if you would like to find out more about the non-profit, please visit their Facebook page for more information.

Get your huckleberry harvest on before time runs out

By Micheal Rios, Tulalip News

For thousands of years, huckleberry has served as an important food, medicine, and trade good to the Coast Salish peoples. Mountain huckleberry is most abundant in the middle to upper mountain elevations, and favors open conditions following disturbances like fire or logging. Prior to European colonization, Native peoples managed ideal harvesting locations by using fire and other traditional means to maintain huckleberry growth for sustainable picking.

In 2011, the Tulalip Tribes began working cooperatively with the U.S. Forest Service to sustain huckleberries at a 1,280-acre parcel of land, 4,700 feet above elevation in the upper Skykomish River watershed. This particular location is one of several co-stewardship areas throughout the Mt. Baker-Snoqualmie National Forest where Tulalip collaborates with the Forest Service to preserve and maintain important cultural resources. 

“It is not only important that we continue the struggle to uphold our treaty rights, but we need to be involved in taking care of those resources our culture depends on so they will be available to future generations.”

– Wisdom from elder Inez Bill

Named swədaʔx̌ali, Lushootseed for ‘Place of Mountain Huckleberries’, this end of summer destination gives Tulalip tribal members an opportunity to walk in the steps of their ancestors and harvest the highly prized mountain huckleberry. The gate to swədaʔx̌ali was officially opened on August 23 and will remain opened, tentatively, through the end of September. 

Northwest mountain huckleberries generally ripen in the late summer and can be picked into the early fall. Huckleberry, well-known for boosting the immune system and being rich in antioxidants, has always had a strong relationship to the area’s Indigenous cultures. Coast Salish tribes consider the huckleberry to be an important dietary staple because of its medicinal properties and sweet, delicious taste. 

“Huckleberry is a food and medicine to our people,” explained Tulalip elder Inez Bill. “Our ancestors visited certain areas for gathering these berries. They knew where the berries were growing, what companion plants were growing there too, and how to use them. 

“Through the teachings of how we value, take care of and utilize our environment, we pass down our history and traditions, and what is important to the cultural lifeways of our people,” she continued. “This connection to the land enables us to know who we are as a people. It is a remembrance. Today, it is not only important that we continue the struggle to uphold our treaty rights, but we need to be involved in taking care of those resources our culture depends on so they will be available to future generations.” 

Wild mountain huckleberries only grow in soils at elevations between 2,000 to 11,000 feet.

swədaʔx̌ali is a prime example of how Tulalip is diligently working to reclaim traditional areas. Stemming directly from the Point Elliot Treaty, which secured claims to gather roots and berries in all open and unclaimed land, the ‘Place of the Mountain Huckleberries” is clear expression of Tulalip’s sovereignty.

Embracing that sovereignty is every tribal member who journeys to this ancestral harvesting area and practices their cultural traditions that continue to be passed on from one generation to the next. The mountain huckleberry is intimately tied with traditional Tulalip lifeways and culture. 

Historically providing an end of summer harvest opportunity, the journey to swədaʔx̌ali strengthens a deep connection to the land.  Nearly 5,000 feet up, in the Mt. Baker-Snoqualmie National Forest, berry pickers are completely immersed in the grand splendor that is the Pacific Northwest. Epic views of luscious, green-filled forestry, towering mountains, and clear waterways can be mesmerizing.

swədaʔx̌ali is a sustained effort between Tulalip Tribes and U.S. Forest Service partnership.

“It was a beautiful, uplifting experience. Once we hit the forest, where there were no buildings, no cars, no people, just trees…my spirit soared,” said Lushootseed teacher Maria Rios after staining her hands purple from a day of Huckleberry picking. “I’m fortunate to have the opportunity to speak my language, but that is only a piece of my culture. Berry picking feels natural, like I’ve always done it. The smells are intoxicating. The sounds are beautiful, from the buzzing bugs and chirping birds to the gentle breeze rustling the huckleberry leaves. These are the meaningful experiences that we all need to share in.”

 Mountain huckleberry season is short, lasting only a few weeks between August and September. The sought after super food and medicine ranges in color from red to deep blue to maroon. They are similar to a blueberry in appearance and much sweeter than a cranberry, with many people rating huckleberries as the tastiest of the berry bunch. The gate to swədaʔx̌ali will only remain opened for a couple more weeks, so don’t miss the opportunity to harvest, take in breathtaking views, and, most importantly, express your tribal sovereignty.

Huckleberry Health Benefits:

  • Huckleberries are full of antioxidants, compounds that are essential for improving the health of numerous systems within the body, while also preventing the development of serious health issues.
  • An excellent source of vitamin A and B, huckleberries are great for promoting a healthy metabolism which in turn helps reduce the risk of stroke. They are also known to help stave off macular degeneration as well as viruses and bacteria.
  • Huckleberries are associated with lowering cholesterol; protecting against heart diseases, muscular degeneration, glaucoma, varicose veins, and ulcers.
  • Huckleberries are an excellent source of iron which helps build new red blood cells and helps fatigue associated with iron deficiency.
  • High in vitamin C, huckleberries protect the body against immune deficiencies, cardiovascular diseases, prenatal health problems, and eye diseases.

Garden Treasures is the perfect family outing

By Micheal Rios, Tulalip News

Have you been desperately wanting to have a family outing to enjoy the summer weather, but want to stay close to home and not break the bank? Well, a trip to Garden Treasures to harvest from a variety of nutritious food, grown locally may be the ideal destination. This organic u-pick farm is located just over 20 minutes from the heart of the Tulalip Reservation. Conveniently located off exit 208, Garden Treasurers offers an everyday farmers market and garden center filled with fresh food.

Taking the family on a farm excursion to pick produce allows children to gain a sense of where their food comes from, demonstrates the satisfaction of seeing how seeds grow into fresh produce that nourish their body, and is a fun way to spend a summer day together.

“I really enjoy having elders and kids visit the farm,” said farm regular, Tulalip elder Dale Jones. “They have big smiles on their faces while enjoying the opportunity to be out in the farm and eat the fresh foods. The kids can see how the food grows and they learn how it’s better for them than fast food and candy. Too many of our people our battling diabetes and obesity because they learned bad eating habits as kids. Making fruits and vegetables a priority at a young age can really make a lifetime’s worth of impact.”

Spending time outdoors while wandering the vast berry fields and green houses at Garden Treasurers is an opportunity to get back to nature, both physically and spiritually. Their seasonal u-pick garden is currently filled with an assortment of flowers, perfectly ripe raspberries and strawberries, and a variety of vegetables, like bell peppers, cucumbers, zucchini and onions. They don’t use any synthetic chemicals or fertilizers, so your u-pick experience is safe, clean, and all-natural.

Tulalip tribal members, their families, patients of the Tulalip Health Clinic, and Tulalip employees were encouraged to take full advantage of a unique partnership between Garden Treasures and Tulalip’s own award-winning Diabetes Care and Prevention Program. From 10am to 4pm on July 13th, the Tulalip community turned out in droves to visit the farm, enjoy a healthy bite to eat, and receive a tour by Diabetes Care staff. Most importantly, each visiting household was allowed to pick $30 worth of nutritious produce.

Unlike overly priced grocery stores and organic shops, $30 worth of fruits and vegetables at Garden Treasures goes a long way. You can easily pick an assortment of sweet and spicy peppers, enough raspberries for the kids to snack on for days, some herbs to season up your favorite meals, and make a flower bouquet with the $30 credit. Numerous Tulalip citizens did just that, and for many it was their first time ever picking veggies. 

Donna and Jim Furchert brought their daughters, Joy and Patience, to Garden Treasures and came away with quite the colorful harvest. “We’ve never picked fresh fruit or fresh veggies before, so I wanted us to experience this as a family,” explained Donna. “We’re going to incorporate everything we picked into our dinners over the next few days.”

Six-year-old Patience said she liked digging for peppers the most and was super excited to stumble upon the strawberry patch. She was seen devouring the bright red, heart-shaped berry straight off the bush at every opportunity.

Michelle Martin was another first timer to the Arlington farm. She brought her three young boys Anthony, Brayden and Caiden on an afternoon outing with their grandma and grandpa. “It’s our first time out here and we absolutely love it!” said Michelle while perusing the fields. “Never knew we had a u-pick farm this close to the reservation. This seems like an ideal way to get fresh veggies and fruit. My boys love fruits and were excited to run around the farm to pick their own berries.”

When 5-year-old Anthony and 3-year-old Brayden were told they could pick out some flowers to make their mom a bouquet, they quickly scoured the spacious flower gardens for a colorful bounty.  

For a Tulalip community desiring to eat healthier in order to escape the processed food and refined sugar wasteland, Garden Treasurers is an oasis offering a variety of essential nutrients and vitamins that can make everyday meals more nutritious. Those who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of chronic diseases and a better immune system. Plus, eating fresh produce will make you feel better and have more energy to take on every day challenges of the 21st century. 

In addition to all the health benefits is the wisdom and positive encouragement the dedicated Diabetes Care and Prevention Program staff had to offer to those visiting the farm. They were willing to assist in produce selections, answer any questions, and offer advice about healthy meal making and dietary requirements for those managing diabetes.  

“I am getting to an age in life when it’s important to pass down knowledge and share my gifts with others, especially the younger generation,” explained Roni Leahy, Diabetes Program coordinator. “I love being with the people and listening to them talk about their experiences in the garden or the kids discovering how the plants they eat grow. It is such a precious opportunity to talk about the plants and how important they are in health of our bodies. This truly is prevention of diabetes and other chronic diseases.”

“My favorite part is seeing the community members and their families out at the farm enjoying the vegetables and knowing they are going to go home and prepare a meal they will all remember and enjoy,” added Brooke Morrison, Diabetes Program assistant.

 Visiting Gardening Treasures u-pick farm to harvest the freshest foods can boost your family’s health without creating a dent in your wallet. Bringing the kids can only help them create a lasting relationship with their nature world, while planting seeds of curiosity and excitement for eating a variety of clean food, grown locally. Maybe even, this will be the inspiration your family needs to plant a garden at home.

During the summer months, the farm offers some of the best fresh produce around. Try and grow a diverse palette of seasonal products for a single meal, or stock up the pantry for winter. The next few weeks are the perfect time to find sweet strawberries, delicious raspberries and other garden-fresh produce at your local, organic u-pick farm.

Successful meal planning strategies

Submitted by AnneCherise Jensen

Cooking healthy, affordable meals can often feel overwhelming, especially for working parents and caregivers. Many people feel overworked with little time or motivation to cook, some feel they don’t have the cooking skills or knowledge on what a healthy meal should look like and simply don’t know where to start. Though it may seem overwhelming, there are plenty of tools and strategies you can apply to help make healthy meal planning fit into  your household routine. Here are six tips to help you create successful meal planning strategies at home. 

Create a Family Friendly Menu with the 5 Basic Food Groups: 

Start slowly – aim to eat meals that contain fruits, vegetables, lean protein, whole grains and low fat dairy or calcium fortified foods. There are a lot of great free, online resources that provide a plethora of healthy recipes – from bloggers, to foodies to Dieticians, the list is endless. Cookbooks are also a great resource of healthy recipes – you can buy these online, at the used bookstore and even at your local Goodwill or Value Village. Trying new recipes can be a bit out of our comfort zone – but is a great way to introduce new flavors, fruits, vegetables and a variety of health benefits into the home. Take an evening to sit down with your family and look through cookbooks together. Have children place sticky notes on the recipes they would be willing to try. Make a menu for the meals you plan on cooking at home Monday – Sunday. Incorporate both some of your favorite recipes as well as some new recipes to keep the menu interesting.  If you can’t plan out recipes for an entire week, that’s ok. Attempt to plan at least 2-3  days’ meals in advance.  Some great online recipe resources for affordable and healthy meals are found below! 

  • Eatfresh.org 
  • wasnap-ed.org/live-well/recipes
  • EatRight.Org

Make a Running Grocery List: 

Keep a running grocery list throughout the week. Write down the things you run out of, ingredients for a new recipe, and staple items you may be running low on. Refer back to your weekly menu that you planned for you and your household. Look for coupons at the grocery store in the weekly ads to help save money. Make sure all of the ingredients are on the list – this will help prevent unwanted trips to the grocery store throughout the week. Be sure you aren’t hungry before going grocery shopping. This can help prevent buying excess food, while also helping us stay away from processed foods that have little nutrients and health benefits.  

Stock up on Staple Items: 

To help get started with meal planning, try stocking up on the basics, like produce, shelf stable and freezer foods. Having healthy ingredients in your home is the key to successful meal planning!  Invest in ingredients you know will get eaten in your household, and will get used in your favorite recipes. This will ensure you have the ingredients you need to get through the week without having to make unnecessary trips to the grocery store, saving both time, money and energy.  The lists below provide healthy ingredient ideas for both pantry and freezer items from the main food groups. Personalize the list – adding or omitting ingredients that work for you and your household. 

Food Groups Pantry List (eatright.org)

  • Fruits: Raisins, dried cranberries, dried apricots and other dried fruits are loaded with dietary fiber. They add flavor and texture to your morning breakfast, midday salad and dinner grains. Canned fruits like pineapple, peaches, and pears are a great addition to meals and snacks -these are a great addition to yogurt and salads. Apples, oranges, bananas are great to have on hand for quick, easy and healthy snacks around the house!
  • Vegetables: Keep a variety of canned tomatoes in stock (diced, crushed, whole, stewed). Use them in soups, stews, sauces, casseroles and more! Also, pick up a bottle of your favorite spaghetti sauce. Look for low-sodium canned vegetables such as mushrooms, artichokes, corn, green beans, chilies, and beets – these are great pantry items because they can add depth of flavor to your meals. Fresh onions, potatoes, garlic, sweet potatoes, carrots, broccoli and cauliflower and celery are great vegetable basics to have on hand that tend to have a longer shelf life if stored properly. These are great for soups and side dishes any day of the week. 
  • Protein Foods: Stock up on canned or dried lentils, black, pinto, cannellini, garbanzo and kidney beans. These legumes are a great source of protein and fiber. Toss cooked beans in salads, soups, stews and other dishes. Nut varieties are also a great protein source to have on hand, packed with vitamins and minerals. Canned tuna, oysters, anchovies and sardines are a pantry must — they are a quick way to add protein, healthy fats and flavor to meals. Canned chicken is a great addition to the pantry – great when you’re in a pinch for time and don’t have time to thaw out and cook frozen chicken. Last but not least are hard boiled eggs – these make easy, healthy protein packed snacks that help keep you fueled throughout the day. 
  • Grains: Keep a stash of oatmeal, and other whole-grain cereals in the pantry. Barley, faro, quinoa and other grains provide staples for healthy meals. Also, keep a variety of brown rice on hand — long grain, short grain, and basmati are flavorful options. Spaghetti, penne and other pastas are great for an easy, quick and filling family meal. Give yourself an extra nutrition boost by buying whole-grain pasta or trying pasta made from legumes (eatright.org). 
  • Condiments to Consider
  • Oil and vinegar: Extra-virgin olive oil and avocado oil are versatile, heart-healthy options. Other oils, such as peanut, walnut and sesame add a burst of flavor to meals. Pick up different types of vinegar, such as cider, white and balsamic. Each imparts a unique flavor to your recipes. They also make great homemade salad dressings and add great flavor to stir frys. 
  • Stock: Vegetable, chicken and beef stock are the basics of many recipes. Opt for those that are low-sodium or contain no added salt. These are great for soups, stews, roasts, and even cooking rice. 
  • Herbs and spices: Pick up small containers of ground herbs and spices. That way they are as fresh as possible when you use them. These often add extra health benefits and flavor to any dish. Popular herbs and spices include rosemary, cumin, basil, turmeric, pepper, cayenne pepper, cinnamon, cloves, thyme, dill and paprika. 

Food Groups Freezer List (eatright.org) 

To help make sure you don’t store food beyond freshness, put dates on the packages before storing in the freezer. Use the oldest first to keep a rotation on freshness. 

  • Fruits: Stash frozen berries and other fruits in the freezer. They are a great way to add nutrition to a morning smoothie. If you have any fruit that is starting to go bad, store it in a safe seal bag and throw it in the freezer. This will help prevent food waste and a great way to save money. 
  • Vegetables:Pick up some of your favorite frozen veggies. These are a great source of vitamins, minerals and other nutrients because the flash-freezing process locks in the nutrition. Look for packages low in sodium. Frozen peas, corn, cauliflower, broccoli, and mixed vegetable bags are perfect or adding into soups, stews and stir fries! 
  • Protein Foods: Stock up on salmon and other fatty fishes to ensure you have ready access to healthy fats. Frozen lean meats, poultry, shellfish, and wild game also store well in the freezer. One tip: make sure you move it to the refrigerator one day before cooking to give adequate time for defrosting. 
  • Grains: Whole-grain corn tortillas freeze well and can be used for quick breakfasts, lunches or dinners. Can’t eat that loaf of bread fast enough while it is fresh? Make it a habit to freeze part of the loaf and defrost slices as you need them. Breads will keep their freshness for up to six months in the freezer.
  • Milk and Dairy Products:Freeze Parmesan and other pre-shredded cheeses — toss them into soups, stews and pasta dishes. Low fat Greek yogurt with fruit or in smoothies is a great addition to your weekly menu.  Low fat, frozen yogurt can be a quick dessert for a special occasion (eatright.org).

Choose 1 or 2 days throughout the week to meal prep: 

Choose a day that works best in your schedule to meal prep throughout the week. Take a few hours to wash, prep and cut your fruits and vegetables in ready to go containers. Cook desired grains like rice and quinoa in advance and store them in the fridge. Know what protein sources you are going to cook the night before, and have it defrost in the refrigerator overnight. Having lots of the ingredients prepped in advance will  help save time in the kitchen throughout the week. 

Cook Enough for Leftovers: 

If you can master the beauty of leftovers, take advantage of it! In the long run, it will end up saving you a lot of time and money. Some meals are easier to re-cook than others, but try experimenting in the kitchen with what works for you and your family.  

Invite Kids into the Kitchen to Help Cook and Clean: 

Preparing and maintaining 3 meals a day, especially for a large family, can be a huge chore. Try inviting kids and other family members to help lighten the load of kitchen / food responsibilities. This is a  great way to have some bonding time, as well as teaching opportunities to those who may not feel as confident in the kitchen as others. Parents – have children help with setting the table, washing the dishes, meal prepping and kitchen clean up. This is a great way to get them comfortable and familiar with cooking and kitchen responsibilities. 

**This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP.  This institution is an equal opportunity provider.

Sources: 

https://www.eatright.org/food/planning-and-prep/smart-shopping/3-strategies-for-successful-meal-planning

https://eatfresh.org/recipe/main-dish-side-dish/three-sisters-succotash#.YEvWlRNKh0s

Main Image: CDC website