- 2lbs bison (we used stewing meat, but any boneless blade or rolled chuck will work)
- 2 large sweet potatoes
- 10 stalks celery
- 2 bunches organic rainbow carrots
- 1 can diced tomatoes
- 2 cups tomato sauce
- 3/4 cup minced garlic
- 1 large onion diced
- 2 tbsp cumin
- 3 tbsp chili powder
- Salt and pepper
- 1 tbsp chili peppers
- 1lb Smoked pork Bacon and 1 avocado to garnish
2. Chop the celery, carrots, onion, and sweet potato (ensure the sweet potato is a large dice) Don’t be afraid to dice everything quite large here, the smaller the veggies are when added to a slow cooker the more they tend to disintegrate during cooking time.
3. Add the olive oil, chili powder minced garlic and ground cumin to the pot and stir to toast the spices.
4. Season the bison with salt and pepper and add to the pot incorporating it into the garlic/spice/oil mixture. Cook for 1 minute.
5. Add the veggies and sweet potatoes to the pot and mix everything together then cover the pot for 10 minutes.
6. Finally remove lid and add tomato product to the mixture. Ensure everything is mixed and coated evenly.
7. You can cook this for 7 hours on high, or leave it for 10-12 hours on low. I like the low option because I leave it to cook overnight (although it can get difficult to sleep with the smell of chill flowing through the house)
8. Before serving, fry up the bacon to crumble and slice some avocado to use as a garnish.
This recipe yields 10 fairly large servings. Based on that, here are the macro breakouts per serving, including the garnish:
Protein: We used the full 2lbs of bison meat, thats a total of 200g of protein! We broke this out into 10 individual servings, so you’re looking at a solid 20g of protein from the Bison alone in this meal.
Carbohydrates: The carb sources include sweet potatoes, onion, diced tomatoes, tomato sauce, celery, garlic and the rainbow carrots are all good carb sources. The overall balance of this meal is built on the fats and protein sources. Despite the sound of it, this is quite a low carb meal.
Fats: The bison, olive oil and avocado are all excellent sources of of healthy fats and essential fatty acids.
* The high quality Bison supplied at The Healthy Butcher is fed open-pasture and led through pasture using silage and grains. It spends most of it’s life eating grasses and ground shoots/greens.
Bison meat is a nutrient dense food because of the proportion of protein, fat, mineral, and fatty acids to its caloric value. Comparisons to other meat sources have shown that bison meat has a greater concentration of iron, zinc and essential fatty acids. It is also a much higher source of protein than other meats – each serving contains about 22 grams of protein as well as appropriate amounts of essential fatty acids.
Bison is also rich in Vitamin A, B12, Selenium, Zinc, Phosphorus, Iron, Vitamin B6 and Niacin, all of which are recommended daily.
Bison meat is a great source of healthy fats containing linoleic (omega – 3) and linoleic (omega – 6) fatty acids. Omega 3 fatty acids have been shown to help fend off Alzheimer’s disease and reduce the likelihood of heart attacks.
Bison meat is a great natural source of iron. The high iron content in bison meat helps boost energy and increase endurance by improving the blood’s capability to transport oxygen and carbon dioxide to and from body cells.
Bison is lower in calories, fat, and cholesterol than chicken or fish.