Farmers Market - Local Produce Galore!
All About Bison
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:
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
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