INCOPREA / FOOD HISTORY & HOME COOKING

Ancestral Ingredients, Modern Kitchens

100 Regional Recipes Inspired by Native American Food Traditions

Read the companion Blogger collection · All 100 blog recipes · Kindle book on Amazon · Paperback book on Amazon · $24.99 · Incoprea

Old ingredients. Living traditions. Modern recipes.

These original modern recipes are inspired by documented ingredients and food traditions. They are not recovered ancient recipes or claims of tribal endorsement. Sources support the historical context; quantities, combinations, substitutions and appliance methods are modern.

This collection follows foodways across present-day regions of the United States. Native nations and food networks cross these borders. The regions help you browse; they do not define tribal boundaries or describe a single Native American cuisine.

Before you cook

Use commercially prepared food ingredients, not wild plants identified from this book. Use fully cooked beans and commercially leached food-grade acorn meal. Cook fish to 145 F, poultry to 165 F, ground meat and egg dishes to 160 F, and reheated leftovers to 165 F. Refrigerate perishable foods within 2 hours (1 hour above 90 F) at 40 F or colder. Check allergens and packet directions.

USDA current food safety guidance

100 recipes

Original painted illustration of Three Sisters White Corn Stew.001 · Northeast

Three Sisters White Corn Stew

Haudenosaunee ingredient traditions; original modern adaptation

Original painted illustration of White Corn Bean Cakes with Sunflower Cream.002 · Northeast

White Corn Bean Cakes with Sunflower Cream

Haudenosaunee corn and bean context; original modern adaptation

Original painted illustration of Acorn Squash with Corn, Cranberries, and Walnuts.003 · Northeast

Acorn Squash with Corn, Cranberries, and Walnuts

Eastern Woodlands crops; original modern adaptation

Original painted illustration of Soft Cornmeal with Mushrooms and Leeks.004 · Northeast

Soft Cornmeal with Mushrooms and Leeks

Onondaga corn and spring-plant context; original modern adaptation

Original painted illustration of Strawberry Cornmeal Breakfast Bowls.005 · Northeast

Strawberry Cornmeal Breakfast Bowls

Onondaga strawberry and corn context; original modern adaptation

Original painted illustration of Turkey Broth with Corn Dumplings.006 · Northeast

Turkey Broth with Corn Dumplings

Haudenosaunee corn and game context; original modern adaptation

Original painted illustration of Roasted Green Corn and White Bean Salad.007 · Northeast

Roasted Green Corn and White Bean Salad

Haudenosaunee crop context; original modern adaptation

Original painted illustration of Maple Pumpkin and Walnut Spoon Bake.008 · Northeast

Maple Pumpkin and Walnut Spoon Bake

Regional squash and maple ingredients; original modern adaptation

Original painted illustration of Berry and Walnut Corn Porridge Inspired by Nasaump.009 · Northeast

Berry and Walnut Corn Porridge Inspired by Nasaump

Wampanoag nasaump context; original modern adaptation

Original painted illustration of Turkey, Pumpkin, and Sunflower Stew Inspired by Sobaheg.010 · Northeast

Turkey, Pumpkin, and Sunflower Stew Inspired by Sobaheg

Wampanoag sobaheg context; original modern adaptation

Original painted illustration of Mussel and Sweetcorn Broth.011 · Northeast

Mussel and Sweetcorn Broth

Wampanoag shellfish context; original modern adaptation

Original painted illustration of Sheet-Pan Cod with Squash and Sunflower Crumbs.012 · Northeast

Sheet-Pan Cod with Squash and Sunflower Crumbs

Wampanoag cod and garden-crop context; original modern adaptation

Original painted illustration of Cranberry and White Bean Oven Pot.013 · Northeast

Cranberry and White Bean Oven Pot

Wampanoag bean-growing context; original modern adaptation

Painted pumpkin mash with chestnuts and sunflower kernels.014 · Northeast

Pumpkin Mash with Chestnuts and Toasted Seeds

Wampanoag squash and nut context; original modern adaptation

Painted blueberry and walnut corn skillet cake.015 · Northeast

Blueberry Cornmeal Skillet Cake

Wampanoag corn, berry, and nut context; original modern adaptation

Painted wild rice pilaf with cranberries and chopped hazelnuts.016 · Great Lakes

Wild Rice Pilaf with Cranberries and Hazelnuts

Ojibwe and Menominee wild rice context; original modern adaptation

Painted creamy wild rice, mushroom and white bean soup.017 · Great Lakes

Mushroom and Wild Rice Soup with White Beans

Ojibwe seasonal food context; original modern adaptation

Painted pumpkin, wild rice and white bean bake.018 · Great Lakes

Pumpkin and Wild Rice Bake with Sunflower Crust

Menominee rice and garden-crop context; original modern adaptation

Painted maple salmon with corn and chives.019 · Great Lakes

Maple-Glazed Trout with Warm Corn

Menominee trout and maple ingredient context; original modern adaptation

Painted golden fish and wild rice cakes.020 · Great Lakes

Whitefish and Wild Rice Patties

Ojibwe fish and wild rice context; original modern adaptation

Painted blueberry and hazelnut wild rice breakfast bowl.021 · Great Lakes

Warm Wild Rice with Blueberries and Maple

Ojibwe rice, berry, and maple context; original modern adaptation

Landscape watercolor of baked bell peppers filled with turkey, wild rice and tomatoes, topped with sunflower seeds.022 · Great Lakes

Turkey and Wild Rice Pepper Boats

Ojibwe rice context; original modern adaptation

Square watercolor of silky orange squash soup topped with toasted sunflower seeds in a smoky green bowl.023 · Great Lakes

Silky Squash Soup with Maple and Sunflower Seeds

Menominee squash and maple context; original modern adaptation

Portrait watercolor of beef and wild rice stew with carrots, tomatoes and cabbage in a deep green pot.024 · Great Lakes

Beef and Wild Rice Winter Stew

Ojibwe seasonal food context; original modern adaptation

Portrait watercolor of chilled wild rice in maple oat cream with blueberries, raspberries and walnuts.025 · Great Lakes

Chilled Wild Rice with Berries and Maple Cream

Menominee and Ojibwe rice context; original modern adaptation

Steamed yellow cornmeal parcels with pinto beans, wrapped in parchment, with one opened on a plate.026 · Southeast

Steamed Corn and Bean Parcels

Inspired by publicly documented Cherokee bean bread

Tender yellow cornmeal dumplings in purple grape broth with halved grapes.027 · Southeast

Grape Broth with Tender Cornmeal Dumplings

Inspired by public southeastern grape and fruit dumpling traditions

A broad bowl of silky corn and pecan soup dotted with corn kernels and chopped chives.028 · Southeast

Silky Pecan and Corn Soup

Inspired by documented Choctaw nut broths and corn

Golden cornmeal-crusted fish fillets with sautéed zucchini half-moons and lemon wedges.029 · Southeast

Cornmeal-Crusted Fish with Warm Squash

Inspired by publicly documented Cherokee fish and corn foods

Soft white grits topped with yellow scrambled eggs, sliced scallions and black pepper.030 · Southeast

Soft Grits with Scallion Eggs

Inspired by a living Cherokee onion-and-egg favorite

Cooked turkey crumbles, white hominy and butternut squash cubes in a golden broth.031 · Southeast

Turkey and Hominy Supper Pot

Inspired by documented Choctaw hominy-and-meat foods

Portrait watercolor of thick orange pumpkin soup topped with toasted pumpkin seeds, with a spoon beside the bowl.032 · Southeast

Pumpkin Soup Thickened with Cornmeal

Inspired by documented Choctaw corn-and-pumpkin soups

Portrait gouache illustration of charred golden corn, pecans and scallions in a dark skillet with a wooden spoon.033 · Southeast

Charred Corn and Pecan Skillet

Inspired by documented Choctaw corn and woodland-nut foods

Overhead watercolor of creamy pinto beans with spinach in shallow bowls beside the cooking pot and toasted sunflower seeds.034 · Southeast

Creamy Beans with Cultivated Greens

Inspired by documented beans and greens, with distinct histories acknowledged

Square watercolor of a blackberry cornmeal spoon bake, with golden topping patches and dark berry juices in a ceramic baking dish.035 · Southeast

Blackberry Cornmeal Spoon Bake

Inspired by documented Choctaw berries and cornmeal foods

Wide watercolor of eight golden baked squash and pumpkin-seed cakes on an oval serving platter.036 · Southeast

Baked Squash and Pumpkin-Seed Cakes

Inspired by southeastern squash cultivation, with a modern cake format

Portrait watercolor of a corn grits bowl with toasted sunflower seeds and scallion greens beside small bowls and lemon.037 · Southeast

A Plain Corn Bowl with Toasted Seeds

A modern unfermented corn bowl prompted by public sofkey history

Watercolor of roasted squash cubes, chestnuts and red grapes with parsley in a blue baking dish.038 · Southeast

Roasted Squash with Chestnuts and Grapes

Inspired by publicly documented regional nuts, grapes, and cultivated squash

Square watercolor of tender bison and orange squash braised with onions in a green cooking pot.039 · Plains

Slow Bison and Squash Braise

Inspired by Mandan, Hidatsa, and Arikara agricultural and hunting histories

Portrait watercolor of creamy sunflower and white-bean spread topped with chopped chives, beside a table knife.040 · Plains

Sunflower and White Bean Table Spread

Inspired by documented Hidatsa beans and sunflower seeds

Portrait watercolor of cooked corn, squash cubes and pinto beans simmered together in a green pot.041 · Plains

Dried-Corn Pot with Squash and Beans

Inspired by the stored garden foods of Mandan, Hidatsa, and Arikara communities

Overhead watercolor of thick blueberry and blackberry sauce in a saucepan beside a small serving bowl and berries.042 · Plains

Mixed-Berry Sauce for a Modern Table

Inspired by public discussions of wojapi, with an original formula

Square watercolor of golden sunflower corn skillet bread with one cut wedge showing its tender crumb.043 · Plains

Sunflower Corn Skillet Bread

A modern bread featuring documented sunflower and corn crops

Wide watercolor of warm corn and pinto bean salad with plum dressing, scallions and sunflower seeds.044 · Plains

Warm Corn and Bean Salad with Plum Dressing

Inspired by documented Pawnee corn, beans, and gathered plums

Portrait watercolor of four browned bison patties topped with glossy tart cherry pan sauce in a skillet.045 · Plains

Bison Patties with Tart Cherry Pan Sauce

Inspired by documented bison and berry foods, with a modern patty format

Landscape watercolor of roasted acorn squash halves filled with white beans, corn, scallions and sunflower seeds.046 · Plains

Bean-Filled Roasted Acorn Squash

Inspired by publicly documented Dakota corn, beans, and squash

Square watercolor of turkey, turnip wedges and corn in a warm clear broth.047 · Plains

Turnip and Turkey Broth with Corn

A grocery-root substitution inspired by documented wild-turnip soups

Portrait watercolor of cornmeal breakfast topped on one side with warm blueberries, sunflower seeds and lemon zest.048 · Plains

Blueberry Corn Breakfast with Sunflower Crunch

A modern breakfast built around documented corn and plant foods

Portrait watercolor of roasted squash and sunflower spread with scallion greens and a spoon.049 · Plains

Roasted Squash and Sunflower Spoon Spread

A contemporary spread featuring documented squash and sunflower crops

Landscape watercolor of oat, sunflower seed and dried berry snack balls on a ceramic plate.050 · Plains

Sunflower and Berry Snack Balls

A modern snack prompted by documented sunflower seed foods

Square watercolor of blue corn and pumpkin breakfast porridge topped with toasted pumpkin seeds.051 · Southwest

Blue Corn and Pumpkin Breakfast Bowl

Ancestral Pueblo crop context

Wide watercolor of golden roasted-corn griddle cakes with browned edges on a platter.052 · Southwest

Roasted Corn Griddle Cakes

Ancestral Pueblo maize context

Portrait watercolor of hominy, winter squash and black bean oven bake with pumpkin seeds.053 · Southwest

Hominy and Winter Squash Oven Bake

Precontact agricultural ingredient context

Landscape watercolor of parchment-wrapped masa parcels, with one opened to reveal orange pumpkin and seed filling.054 · Southwest

Pumpkin Masa Steamed Parcels

Maize preparation context; independent modern parcel

Square watercolor of tepary bean and summer squash soup topped with pumpkin seeds.055 · Southwest

Tepary Bean and Summer Squash Pot

O’odham ingredient context

Portrait watercolor of crisp corn tortilla wedges filled with beans, roasted squash and melted cheese.056 · Southwest

Crisp Bean and Squash Tortilla Wedges

Pueblo agricultural ingredient context

Portrait watercolor of warm pinto bean and roasted red pepper salad with onion and pumpkin seeds.057 · Southwest

Warm Bean and Roasted Pepper Salad

Regional bean context with modern vegetables

Landscape watercolor of cooked nopales cactus and corn in a skillet with onion, pumpkin seeds and lime.058 · Southwest

Prepared Cactus and Corn Skillet

Ancestral Sonoran Desert plant-food context

Square watercolor of prepared cholla buds and roasted squash with pumpkin seeds.059 · Southwest

Prepared Cholla Buds with Roasted Squash

O’odham desert-food context

Wide watercolor of deep pink prickly pear and berry sauce in a serving bowl beside its saucepan.060 · Southwest

Prickly Pear and Berry Sauce

Ancestral Pueblo cactus-fruit context

Portrait watercolor of mesquite and corn skillet flatbreads stacked in a cloth-lined pan.061 · Southwest

Mesquite and Corn Skillet Flatbread

Mesquite pod-meal ingredient history

Landscape watercolor of mesquite winter squash soup topped with toasted pumpkin seeds beside the cooking pot.062 · Southwest

Mesquite Winter Squash Soup

Desert pod and squash ingredient context

Square watercolor of a mixed-berry oat bake with golden mesquite crumble topping.063 · Southwest

Mesquite Berry Oat Bake

Mesquite food history; fully contemporary dessert

Portrait watercolor of amaranth and mushroom pilaf with white beans, onion and pumpkin seeds.064 · Southwest

Amaranth and Mushroom Pilaf

Amaranth crop context

Portrait watercolor of roasted zucchini with pepita sauce, toasted pumpkin seeds and parsley.065 · Southwest

Pepita Sauce over Roasted Zucchini

Squash ingredient context; modern seed sauce

Landscape watercolor of acorn and oat breakfast porridge with strawberries, blueberries and raspberries.066 · California

Acorn Meal Breakfast Porridge

Sierra Miwok acorn-food context

Square watercolor of golden acorn and oat griddle cakes with blueberries and raspberries.067 · California

Acorn and Oat Griddle Cakes

California acorn history; modern batter

Wide watercolor of acorn-thickened mushroom soup with potato and browned mushroom slices.068 · California

Acorn-Thickened Mushroom Soup

Acorn ingredient history; contemporary soup

Portrait watercolor of sunflower-seed oat porridge with berries, toasted seeds and maple syrup.069 · California

Toasted Sunflower Seed Breakfast Bowl

Kawaiisu seed-food context

Landscape watercolor of four chia pudding cups topped with mashed and whole blackberries.070 · California

Chia and Blackberry Spoon Pudding

Chumash chia context; modern hydrated pudding

Square watercolor of thin golden sunflower seed crackers piled on a green ceramic plate.071 · California

Sunflower Seed Savory Crackers

Seed-meal food history; modern baked cracker

Portrait watercolor of gently poached trout fillets with softened onions, parsley and lemon wedges.072 · California

Gently Poached Trout

Yurok aquatic-food context; grocery trout adaptation

Portrait watercolor of oven-baked salmon fillets with chopped toasted pumpkin seeds and lemon.073 · California

Oven Salmon with Toasted Seeds

Yurok salmon-food context; independent oven dish

Landscape watercolor of warm blackberry compote with whole and softened berries in a serving bowl.074 · California

Warm Blackberry Compote

Kawaiisu berry context; cultivated-fruit adaptation

Square watercolor of a berry and sunflower seed oat cake baked in a skillet with one wedge cut.075 · California

Berry and Seed Skillet Oat Cake

Miwok plant-food context; modern baked cake

Painted salmon fillets on an oval platter with dark berry sauce and a copper saucepan.076 · Pacific Northwest

Salmon with a Quick Berry Pan Sauce

Columbia River tribal salmon context

Opened parchment parcel of salmon over carrot, zucchini and onion with lemon slices.077 · Pacific Northwest

Salmon and Vegetable Parchment Parcels

Salmon ingredient history; modern oven parcel

Close painted view of browned salmon and potato cakes with lemon wedges on a blue-grey platter.078 · Pacific Northwest

Salmon and Potato Skillet Cakes

Salmon ingredient history; contemporary cooked-fish cakes

Painted clam and potato chowder in a green ceramic bowl, finished with parsley.079 · Pacific Northwest

Clam and Potato Chowder

Coast Salish shellfish context; modern chowder

Painted open mussels with softened onion and parsley in a shallow blue-grey serving bowl.080 · Pacific Northwest

Steamed Mussels with Onion Broth

Coastal shellfish history; simple modern steaming

Painted glasses of layered berry compote and yogurt with toasted oat and seed topping.081 · Pacific Northwest

Huckleberry Compote Yogurt Cups

Nez Perce berry context; modern dairy dessert

Painted roasted carrots, parsnips and onion wedges in a blue-handled roasting dish.082 · Pacific Northwest

Slow-Roasted Grocery Roots

Root-food history; explicit vegetable substitutions

Painted trout and vegetable broth with carrot, potato and parsley in a ceramic bowl.083 · Pacific Northwest

Trout and Vegetable Broth

Regional fish context; modern soup

Painted cranberry relish with fine nori strips beside cranberries and a sheet of nori.084 · Pacific Northwest

Cranberry and Nori Table Relish

Fruit-and-seaweed context; contemporary condiment

Painted cauliflower and pine-nut soup with toasted nuts, cauliflower and lemon.085 · Plateau and Great Basin

Creamy Pine Nut and Cauliflower Soup

A modern soup inspired by the documented importance of pinyon nuts

Painted oatmeal with warm mixed berries and toasted pine nuts, with the berry saucepan behind.086 · Plateau and Great Basin

Berry Oat Bowls with Toasted Pine Nuts

A contemporary breakfast prompted by documented regional plant foods

Painted coarse roasted parsnip and celery-root mash with browned edges and chives.087 · Plateau and Great Basin

Roasted Parsnip and Celery-Root Mash

An explicit grocery-root adaptation, not a camas preparation

Painted venison braise with carrots, turnips and prunes in a blue enamel pot.088 · Plateau and Great Basin

Venison Pot with Plums and Root Vegetables

A modern braise inspired by documented regional game and fruit foods

Painted fresh strawberry relish with toasted seeds, pine nuts and scallion greens.089 · Plateau and Great Basin

Strawberry and Toasted-Seed Spoon Relish

A modern condiment featuring documented berries and seeds

Painted blueberry griddlecakes with toasted sunflower kernels and a little syrup.090 · Plateau and Great Basin

Berry Buckwheat Griddlecakes

An explicitly modern griddlecake inspired by public plant-food history

Painted parsnip and mushroom braise with onion and parsley in a green skillet.091 · Plateau and Great Basin

Covered Parsnip and Mushroom Braise

A grocery-vegetable braise prompted by camas history, with no camas used

Painted trout parchment packets with blueberries, pine nuts and scallion topping.092 · Plateau and Great Basin

Trout Packets with Berry and Pine-Nut Topping

A modern oven packet using purchased fish and documented regional plant foods

Painted baked salmon portions with blueberry sauce on a diagonal cream platter.093 · Alaska

Baked Salmon with Blueberry Pan Sauce

Alutiiq salmon and berry context; original modern adaptation

Painted halibut over potato slices and leeks in an opened parchment parcel with lemon and chives.094 · Alaska

Halibut and Potato Parchment Parcels

Alutiiq halibut context; original modern adaptation

Painted cod and potato broth with onion and dark nori strips.095 · Alaska

Cod and Nori Broth with Potatoes

Alutiiq cod and seaweed context; original modern adaptation

Painted clam and barley skillet with leeks, peas and chives.096 · Alaska

Clam and Barley Skillet with Leeks

Alutiiq shellfish context; original modern adaptation

Painted cucumber and white-bean salad with nori strips, chives and sunflower kernels.097 · Alaska

Cucumber, White Bean, and Nori Salad

Alutiiq seaweed context; original modern adaptation

Painted yogurt swirled with crushed raspberries and blueberries, finished with whole berries and sunflower kernels.098 · Alaska

Crushed Berry Yogurt Bowls

Alutiiq contemporary berry-food context; original modern adaptation

Painted chilled cranberry and blueberry pudding in shallow ceramic bowls.099 · Alaska

Cranberry and Blueberry Chilled Pudding

Alutiiq contemporary berry preparation context; original modern adaptation

Painted salmon and vegetable pie with golden potato topping and one scooped portion beside it.100 · Alaska

Salmon and Vegetable Pie with Potato Topping

Alutiiq salmon and later fish-pie context; original modern adaptation