Gluten-Free Native American Dishes

For thousands of years, the indigenous people of present-day United States – Native Americans – developed complex food and agricultural systems with diets consisting of a wide variety of foods that they foraged, hunted and grew. Native American food traditions were rooted in a deep connection to the land and varied based on what was available in their region.  

Traditionally, Native American foods were naturally gluten-free such as corn, squash, and beans – as well as strawberries, blueberries, potatoes, tomatoes, and turnips, just to name a few. Protein in Native diets included bison, moose, venison, and duck, as well as trout, salmon, and oysters if they lived near water sources. Native Americans ground down corn, nuts, and seeds to make flour for baking.  

Forced Changes to the Native American Diet

When European settlers moved into Native American territory, they brought European-style agriculture with them. They cleared the land of native species and planted row crops, including wheat and other foreign grains, significantly altering Native American food systems and their Native ways of life.

Commodity foods such as lard, salt, sugar, and wheat flour soon made up a large portion of Native American diets. Many foods now commonly associated with Native American cuisine, like fry bread—a deep-fried staple made with wheat flour—were forced adaptations of available ingredients.

As many Native Americans’ diets changed, not only were their culinary traditions made inaccessible, but rates of chronic diseases like diabetes, heart disease, and cancer increased.

Returning to traditional diets could be a key to reversing these trends.  

Core Elements of Traditional Native American Food

Three Sisters

Native Americans refer to corn, squash, and beans as the “Three Sisters,” a staple of their cooking. Historically, these three items were planted together for agricultural advantages and formed a nutritious dietary combination for many native American populations. Some recipes combining all three include: 

 Succotash – A delicious and easy way to bring these ingredients together in one dish. 

 Three Sisters Soup – A hearty one-dish meal also featuring hominy. 

Wild Rice

One of the few “grains” native to North America, wild rice is grass that grows in lakes, rivers, or streams. Wild rice is botanically distinct from more commonly known white, brown, red, or black rice and has a unique earthy flavor.

Substitute wild rice for potatoes, pasta, or white rice, or in a traditional Native American dish like wild rice sauté with sweet potato.

Wild rice can also be used to extend and add flavor to meat-based dishes. Here’s a healthy twist on an old standby: Wild rice hamburgers. 

Nuts

Various types of nuts were traditionally consumed by Native Americans, including chestnuts, walnuts, pecans, acorns, and pine nuts. Nuts could be stored for future consumption during lean winter months and added important protein, fiber, and fat to the diet.

Some traditional uses of nuts may be new to you, such as this Kanuchi pureed nut soup, but well-worth trying. 

Berries

Blueberries, huckleberries, salmonberries, cranberries, and blackberries, among others, have been gathered by Native Americans for centuries. In modern times, berries have garnered more attention due to their high antioxidant content, making them a healthful addition to the diet. Some Native American recipes with berries include: 

Blueberry and peach salsa – A fresh and sweet salsa recipe. 

Potawatomi berry rice – Incorporate berries and wild rice together in this side dish. 

Chia pudding with berries and popped amaranth – A breakfast or dessert dish inspired by the Ohlone Tribe of California.