“Three Sisters” refers to the trio of corn, beans, and squash. Many Native American tribes interplanted this trio. this method of interplanting introduced biodiversity, which does many things—from attracting pollinators to making the land richer instead of stripping it of nutrients. Together, the three sisters provide both sustainable soil fertility as well as a healthy diet.

There are two types of squash: summer and winter. Butternut squash is a variety of winter squash. Many other varieties come in different shapes, sizes, and colors.

Butternut squash is packed with fiber, vitamin A, vitamin C, potassium, and magnesium. Magnesium is one of seven essential macrominerals. Magnesium helps to maintain nerve and muscle function, bone strength, a steady heartbeat, and supports the immune system. 

Food sovereignty is the right to healthy and culturally appropriate food produced through ecologically sound and sustainable methods. Power in the food system can be reclaimed by rebuilding relationships between people and the land, and between food providers and those who eat.
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Bell peppers, or sweet peppers, have been cultivated for over 9000 years. They originated from Central and South America. Now, bell peppers are used in virtually every cuisine.

Although typically thought of as vegetables, bell peppers are actually fruit. They come in a rainbow of colors: red, green, yellow, orange, purple, dark brown, and cream. Bell peppers change colors and sweeten as they ripen. Red, yellow, and orange bell peppers are actually green bell peppers that have been left on the vine to continue ripening. 

Bell peppers are an excellent source of fiber, potassium and vitamins A, C, and B6. A large red pepper has 3X more vitamin C than an orange. Vitamin C is necessary for the growth, development and repair of all cells and body tissues.

The food system is a complex network of activities involving the production, processing, transport, consumption, and disposal of food. Buying local products simplifies the food system and ensures the highest quality of product. It also improves local food access and and supports families in the community. ​

Apples have been beloved since the beginning of human history. There are thousands of apple varieties. Since the apple breeding program began at the University of Minnesota in 1888, nearly 30 apple varieties have been developed. These varieties include SweeTango, Honeycrisp, Zestar!, Kinderkrisp, and SnowSweet that are grown at Oasis Orchards.

Christine Albrecht at Oasis Orchards began growing apples because she wanted to address food insecurity in the community by improving access to fresh produce. Food insecurity is the lack of reliable access to affordable, nutritious food. 

Apples are fruit that grow from flowering trees. Apple trees take 4-5 years to produce their first fruit. Apple varieties that fall into three broad categories: cider, cooking, and dessert varieties. They differ in size, shape, acidity, crispness, flavor, and shade of red, green, or yellow.

There is truth to the saying “an apple a day keeps the doctor away.” Apples are nutrient dense. Nutrient dense food is the foundation of a healthy eating pattern and is recommended to maintain good health and prevent disease. Apples are full of vitamins A and C, potassium, fiber, and antioxidants. Vitamin C is important for immune function and skin health. ​

Soil health is the continued capacity of soil to function as a vital living ecosystem that sustains plants, animals, and humans. Healthy soils support microbial communities that improve nutrient density of food.

Soil health can be maintained and restored by minimizing disturbance, keeping soil covered, keeping living roots in soil, increasing diversity, and integrating livestock. Liz Dwyer and Curtis Weinrich at Dancing the Land farm embrace all five principles. 

There are three main types of kale that come in various colors. Curly (or Scotch/green) kale has curly, green leaves. Black (or tuscan/dinosaur) kale has flat, bluish-green leaves that are crinkled. Red (or Russian) kale has frilly leaves that are red or purple.

Kale is a superfood because it is very nutrient dense. Nutrient density refers to the amount of nutrients compared to the weight, energy content, or additives in a food item. Kale is rich in phytonutrients, iron, calcium, and vitamins C, K, and A. Iron helps red blood cells transport oxygen in the body. ​

Tomatillos, which means "little tomatoes" in Spanish, were first domesticated by Aztecs within central Mexico in 800 BC. Today, tomatillos are still an important crop to Latinx and other communities around the world. Latinx is the gender-neutral form of the terms Latino or Latina that refers to a person of Latin American origin or descendants.

Carrillo Brothers Farm is owned by brothers Jesus and Aldo Carrillo. They are emerging Latinx farmers. There are many Latinx farm workers in the United States, but few own farms. Carrillo Brothers Farm represents the intersection of sustainability, racial justice, and food justice.

Tomatillos grow within an enclosed papery husk. Although they are often used in savory dishes, tomatillos are considered fruit. Tomatillos come in varieties of yellow and purple, but green tomatillos are the most commonly used.

Tomatillos are a good source of fiber, vitamin C, vitamin K, vitamin B6, potassium, and phosphorus. Potassium helps to regulate muscle contractions, fluid balance, and blood pressure.