Farmers Market - Local Produce Galore!
funny sign at the farmer's market I don't know about you, but Sunday mornings are one of my favorite parts of each week mid-summer through late-fall because of one thing-- the farmer's market! I love chatting with the vendors, sampling local breads, local produce and everything else in between. There is so much to be discovered at the farmer's market I highly suggest checking when the local market in your town is. This past Sunday, I went down with my dad. Together, we picked out items to include in our Father's Day dinner that I agreed to cook later that evening. We left with some great produce and even some ground bison. Keep reading to see how I prepared everything!
All About Bison
Next time you are looking for a low-fat meat to prepare for dinner, consider bison for your next stir fry, pasta sauce, or even hamburger. This nutritious meat is lower in fat than beef (making it a great alternative red meat), and lower in cholesterol than chicken. Remember though, the lower fat content makes it very easy to overcook bison. One cooking tip would be to cook your bison "low and slow." This means set your oven or grill to a lower temperature and cook for a little bit longer. This will help to avoid cooking tough bison meat, and instead wowing everybody with your perfectly tender bison meal.
High Protein, Low Fat:
A 3-ounce serving of bison meat contains 122 calories, 24.2 grams of protein and 2.1 grams of fat, including just 0.8 gram of saturated fat. This is less fat than even grass-fed beef, according to a 2012 article published in "Mother Earth News."
B Vitamin Benefits?
That's right! Consuming bison will boost your intake of B vitamins. A serving of bison contains riboflavin, niacin, B-6, and a whopping 41% of the DV for B-12! B Vitamins are essential for hair, skin, and eye health, in addition to ensuring a healthy liver and healthy nervous function. So what are you waiting for, eat up!
Keep Your Heart Healthy:
Next time you make a recipe that calls for beef, try subbing in bison. You'll be less likely to develop clogged arteries according to a study published in April 2013 from "Nutrition Research." This study reported that while eating beef increased both triglyceride levels and markers of inflammation in study participants, eating bison demonstrated smaller increases in triglyceride levels and little to no increase in the markers of inflammation.
High In Minerals:
A 3 oz serving of bison will give you 56% of the DV for iron, in addition to providing significant amounts of phosphorus, zinc and selenium. Iron is especially important for forming red blood cells, which bring oxygen to where it is needed in the body.
Nutritional Comparisons For Bison and Other Proteins:
High Protein, Low Fat:
A 3-ounce serving of bison meat contains 122 calories, 24.2 grams of protein and 2.1 grams of fat, including just 0.8 gram of saturated fat. This is less fat than even grass-fed beef, according to a 2012 article published in "Mother Earth News."
B Vitamin Benefits?
That's right! Consuming bison will boost your intake of B vitamins. A serving of bison contains riboflavin, niacin, B-6, and a whopping 41% of the DV for B-12! B Vitamins are essential for hair, skin, and eye health, in addition to ensuring a healthy liver and healthy nervous function. So what are you waiting for, eat up!
Keep Your Heart Healthy:
Next time you make a recipe that calls for beef, try subbing in bison. You'll be less likely to develop clogged arteries according to a study published in April 2013 from "Nutrition Research." This study reported that while eating beef increased both triglyceride levels and markers of inflammation in study participants, eating bison demonstrated smaller increases in triglyceride levels and little to no increase in the markers of inflammation.
High In Minerals:
A 3 oz serving of bison will give you 56% of the DV for iron, in addition to providing significant amounts of phosphorus, zinc and selenium. Iron is especially important for forming red blood cells, which bring oxygen to where it is needed in the body.
Nutritional Comparisons For Bison and Other Proteins:
source: http://www.bisoncentral.com/cooking-bison/nutrition-information
The Recipes
The Meal: Bison Burger with Garlic Spread, Grilled Corn, Kale Chips and Baked Sweet Potato Fries (store bought)
 KALE CHIPS Ingredients: Kale Salt Cooking Spray Aluminum foil Instructions: Preheat oven to 275 F. Chop kale into 1 inch pieces. Place kale on a foil lined baking sheet, sprayed with cooking spray. Spray with cooking spray and sprinkle with salt. Bake for 10 minutes, then mix the leaves around in the pan. Bake for 10 more minutes, or until the kale has become crispy, like a chip. | GRILLED CORN Ingredients: 4 ears of corn (remove the green husk) Aluminum foil Instructions: Heat grill to a medium to medium-high heat. Wrap each ear of corn in foil. Place on grill and allow to cook for around 30 minutes. Kernels will soften.
|
raw burgers before grilling BISON BURGERS
Ingredients:
2 pound ground bison
1/2 cup yellow onion, minced
4 cloves garlic, minced
2 tablespoons chopped fresh parsley (or 2 tsp dried parsley)
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon seasoning salt
1/4 cup ketchup
2 tablespoons Worcestershire Sauce
Freshly cracked black pepper, to taste
Kosher salt, optional/to taste
Instructions:
In a large bowl mix the bison with all of the ingredients listed.
Heat a large saute pan over medium-high heat and cook a small portion of the meat. Taste the burger to see if you need to add salt. Add salt to the meat mixture to taste. Divide the meat into 8 evenly portioned round patties and set aside (.25 lb burgers).
Preheat the grill to a medium-high heat. Place a piece of foil coated with cooking spray on the grill. Cook patties on the grill, about 3 minutes per side. Bison should be cooked to a medium rare to rare temperature. There should still be some pink in the meat.
Serve burgers on an onion bun with garlic spread and sauteed onions! Enjoy.
Nutrition: (for one .25 lb burger)
Calories: 164, Fat: 4 g, Saturated fat: .9 g, Potassium: 345.8 mg, Carbohydrates: 6.1 g, Fiber: .6 g, Protein: 24.8 g protein
Ingredients:
2 pound ground bison
1/2 cup yellow onion, minced
4 cloves garlic, minced
2 tablespoons chopped fresh parsley (or 2 tsp dried parsley)
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon seasoning salt
1/4 cup ketchup
2 tablespoons Worcestershire Sauce
Freshly cracked black pepper, to taste
Kosher salt, optional/to taste
Instructions:
In a large bowl mix the bison with all of the ingredients listed.
Heat a large saute pan over medium-high heat and cook a small portion of the meat. Taste the burger to see if you need to add salt. Add salt to the meat mixture to taste. Divide the meat into 8 evenly portioned round patties and set aside (.25 lb burgers).
Preheat the grill to a medium-high heat. Place a piece of foil coated with cooking spray on the grill. Cook patties on the grill, about 3 minutes per side. Bison should be cooked to a medium rare to rare temperature. There should still be some pink in the meat.
Serve burgers on an onion bun with garlic spread and sauteed onions! Enjoy.
Nutrition: (for one .25 lb burger)
Calories: 164, Fat: 4 g, Saturated fat: .9 g, Potassium: 345.8 mg, Carbohydrates: 6.1 g, Fiber: .6 g, Protein: 24.8 g protein
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