Iron Boosting Bison

powerpucnch

Living a busy life as a non stop mum on the go, it wasn’t a surprise to learn my Iron levels were low. They are actually a little too low and therefore I really needed a supplement to help. I had heard that most iron supplements are pretty hard on your body so I asked Sarah of Eat2Run what she recommended.  Sarah’s view is that with the right diet you ought to be able to eat your way back to the right levels. Therefore armed with a toolbox of high Iron rich foods that Eat2Run recommends, I’m giving myself 3 months of great eating before I have my levels tested again to see what happens. Check back to see the results.

In the meantime I will be posting some of the delicious recipes you can try.

This one is super simple, A superfood rich Bison burger. There are also so many variations you can make to this depending on your taste, below are some of my favorites.

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Ingredients

 

  • 1.25 lb ground bison (or elk or grass fed beef)
  • 1 egg
  • 2 tsp each dried basil and parsley
  • 1 tsp dried garlic
  • 1 tsp sea salt
  • 1⁄2 tsp paprika
  • sprinkle course ground pepper
  • 2 Tbsp oat or coconut flour (possibly more) – omit if not using the egg
  • Optional variation – add 1 chopped Jalapeno into the patties
  • Optional Variation – add 3 chopped scallions into the patties
  • 2 cups of curly Kale
  • 1 cup of Guacamole
  • 2 cups sliced cherry tomatoes
  • Sprinkle of sea salt, pepper and squeeze lemon for the kale
  • Coconut oil for cooking
  • full length sliced scallions for decoration
  • 8 portobello mushrooms
  • Dijon mustard
  • Optional Variation – 1 cup of Alfalfa sprouts

sproutify

Directions

  1. In a medium bowl, mix the bison, egg, spices and 1 tsp salt together. Add flour (more if needed to form firm patties). Form into 4 large patties. BBQ or grill the burgers until done to your liking. (Medium-rare to medium well done burgers (135F to 155F internal meat temperature) 
  2. As an option variation you can press in scallions/ Jalapenos and/or course ground pepper.
  3. Whilst patties are cooking melt 1 tbsp of coconut oil and paint the caps of Portobello Mushrooms. Sprinkle with salt, pepper garlic granules, then grill mushroom caps for 4-5 min  – remove and place between paper towels to absorb excess moisture and cool). To avoid soggy mushrooms you might want to grill them slightly aead of the patties and allow to sit a little longer post grilling to remove more moisture.
  4. Once patties reach the desired internal temperature, melt 1 tsp of coconut oil in a hot skillet and toss in kale, cook for just a couple of minutes until their color intensifies and the kale is about to wilt. Sprinkle a little squeeze of lemon then a shale of salt pepper
  5. Assemble burger to your liking using all or a combination of the above suggestions. Personally I like all 🙂 but then I love Flavour ,Flavour and more Flavour!

I cook mainly with coconut oil, personally I love the taste often its very subtle.

FEATURE CONTRIBUTOR SARAH J. CUFF

 

COCONUT OIL

Coconut (virgin coconut oil and coconut bu`er): Coconut oil has the ability to remain stable when exposed to heat, oxygen and light because it is 92% saturated fat (the remainder consists of 6% monounsaturated and 2% polyunsaturated fats). Unlike nearly all other fats and oils, it does not oxidize when heated and will not produce free radicals that damage your body’s cells. Free radicals (or reac9ve oxygen species, ROS, if you want to get all technical) have been implicated in inflamma9on, aging, heart disease and cancer, to name only a few of their downsides.

Sixty-four percent of coconut oil is made up of MCFAs (medium chain faly acids), primarily lauric acid, caprylic acid and capric acid. These MCFAs contain an9microbial and an9viral proper9es – enhancing your immune system.

Organic, virgin, cold-pressed and unprocessed coconut oil is pure white and solid at room temperature. When heated, it melts into a crystal clear liquid. Virgin coconut oil carries the faint sweet smell and taste of coconut. It may impart a subtle flavour to your food that you are not accustomed to – however, rest assured that this is something you’ll soon not no9ce (your taste buds adapt quickly). Buy virgin (cold- pressed) as the processed types, although flavourless, have been subjected to hea9ng, filtra9on, refining and bleaching – which renders them nutri9onally void.

Whole coconut meat, or flesh, can also be found as “manna” or coconut buler, or as shredded coconut or coconut chips, and as full-fat coconut milk. You can find coconut buler in a spreadable format (in jars, alongside nut buler at your local natural grocer). Use (unsulphured) coconut flakes in cooking, baking, and as a topping for smoothie bowls, oatmeal and granola. When purchasing shredded coconut, coconut chips and coconut buler, look for no added sugar.

IRON RICH FOODS RECOMMENDED BY SARAH

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