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© 2008-2017  by Vanessa Berenstein

 

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Vanessa@HealingfromScratch.com

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Bison Stir Fry

 

 

Grass fed (and finished) Bison is super high in iron, zinc, B12 and lean, low fat protein. Compared to beef, bison is higher in omega-3 fats and lower in saturated fat. Overall, it has a higher percentage from protein and lower percentage from fat.

 

Bison are usually raised on larger farms with stricter regulations that allow them to graze, which is better for their health and the environment. Most bison farms also maintain strict standards that prevent antibiotic and hormone use. However, since bison is becoming more popular, some farms have been feeding them grains. This can change the fatty acid composition to be higher in inflammatory omega-6's. As farms get more industrialized, they also have less space to roam free. When purchasing meat, always be sure to check the label for 100% grass fed or grass fed and finished. The flavor is similar to that of beef, but the cooking time is a bit lower since it is so lean. 

 

 

BISON STIR FRY

 

Prep time:    10 min                      Cook time:   15-20 min              Total time:  25-30min

 

Makes 3-4 servings

 

 

INGREDIENTS

 

1 pound ground, 100% grass fed bison

2 red bell peppers, diced

3 medium tomatoes, chopped

1 bunch scallion tops, chopped finely

2 tsp ground cumin

2 tsp ground coriander seed

2 tsp turmeric

1/3 cup fresh parsley, chopped finely

2 tsp herb de provence (or any italian seasoning mix without fillers)

1 tbsp coconut oil for cooking

salt & pepper to taste

 

 

DIRECTIONS

 

1.  In a medium skillet, heat coconut oil over medium heat

 

2. Add scallions, bell peppers, and spices, stir frying until translucent and fragrant (3-4 min)

 

3.  Add meat and tomatoes to the skillet and stir to break up the pieces of meat so that they cook evenly

 

4.  Cook until the meat is no longer red. (10-15 minutes depending on your pan and heat)

 

5. Add salt and pepper to taste. If the meat needs more flavor, you can always add additional coriander and cumin.

 

 

TIPS

  • For a complete meal, serve with acorn squash and collard greens

  • To make a bolognese sauce, use fresh herbs like rosemary, thyme, oregano and tarragon and add amore crushed tomates. You can then serve with spaghetti squash or quinoa pasta

  • Stuff into delicata squash or bell peppers for another delicious variation

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