It’s not easy cooking for our families and always trying to be yummy and healthy. I have tried to make alternative “healthy” food swaps for some common ingredients, which never went over very well (I had to sit through the lecture on how spelt tortillas were most certainly NOT the same as regular, and to stop my shenanigans). One switch that did go over well was when I substituted bison meat for beef with my family and they never noticed. Now we openly serve bison to them and they really like it.
Growing up in the west, I was exposed to bison meat early on. Bison has a similar flavor profile to beef, but it is lighter and a little sweeter. You can substitute it for beef in many recipes. Bison are grass-fed, and usually raised with no hormones or antibiotics. Healthwise, bison is an excellent protein source – with zinc, iron, b vitamins and omega 3’s – while being considerably lower in calories, cholesterol, and fat, than beef.
These two recipes are favorites at my home, and are a great way to try bison if you are looking for a gateway recipe to try it. The first is a straight up meatloaf (familiar and comfortable) served with some fluffy mashed potatoes. The second is a spicy little southwestern number with green chilies, my chipotle BBQ sauce on top, and served with whipped cheddar sweet potatoes.
Recipe
Bison Meatloaf
As a shortcut, I pulse the onions, mushrooms and peppers in my food processer to make the pieces small but not liquified.INGREDIENTS
- 1 lb. ground bison
- 1 tsp olive oil
- 4 oz mushrooms, finely chopped
- ½ yellow onion, finely chopped
- ½ cup red bell peppers, finely chopped
- 3 cloves garlic, minced
- 2 tbsp Worcestershire sauce
- 2 tbsp tomato paste
- 1 tbsp sage, julienned
- 3 thyme sprigs (1 tbsp chopped)
- ¼ tsp salt and pepper
- 1 cup panko
- 1 egg
INSTRUCTIONS
- In a Sauté pan over a medium heat, sauté onions, peppers, and mushrooms in olive oil until softened and most of the liquid is cooked off. Pull off heat and stir in garlic, salt, and pepper. Stir in Worcestershire, tomato paste, sage and thyme – stirring well. Let mixture get to room temperature.
- Line an oven sheet pan with parchment paper.
- In a big bowl, gently yet thoroughly combine bison meat, onion mixture, panko and one egg. Form a loaf and put on the pan. Let sit in the refrigerator for 30 minutes to 5 hours.
- When ready to cook, preheat oven to 375 degrees. Top loaf with your favorite barbeque sauce or ketchup and bake for 40-50 minutes.
- Let sit 5-10 minutes and serve.
Recipe
Chile Bison Meatloaf
This is really good with the cheddar sweet potatoes (recipe follows).INGREDIENTS
- 1 lb ground bison
- 2 tsp olive oil
- ⅔ and ½ cups yellow onion, finely chopped, divided
- ½ cup red bell pepper, finely chopped
- 3 cloves garlic, finely minced
- ¼ tsp each salt and pepper
- 4 ounces chopped mild green chiles
- ½ tsp ground cumin
- ½ tsp oregano
- 1 cup panko
- 1 egg
- 1 tbsp chipotle in adobo sauce
- 4 tbsp maple syrup
- ½ cup ketchup
- 3 tbsp apple cider vinegar
INSTRUCTIONS
- In a sauté pan, cook onions over medium-low heat in a teaspoon of olive oil until softened, but not brown. Add bell pepper and cook 5 minutes more. Add garlic and chiles. Add cumin and oregano, ¼ teaspoon each, salt and pepper. Remove from heat to cool to room temperature. Line an oven sheet with parchment paper and set aside.
- In another pan, soften ½ cup onions. Add chipotle, maple syrup, ketchup, apple cider, and a generous pinch of salt. Cook 5 minutes or until thickened to a sauce. Cool a bit then blend into a sauce in a food processor or blender. If you are worried about too much heat, remove the chile membrane before blending. Set sauce aside.
- In a large bowl, gently combine bison, panko, egg, and the onion and pepper mixture. Make a loaf and put on the lined oven sheet. Cover and refrigerate ½ hour – 4 hours.
- When ready to bake, preheat oven 375 degrees. Slather top of loaf with chipotle sauce and bake for 40-50 minutes. Let sit 5-10 minutes before slicing.
Recipe
Mashed Chedder Sweet Potatoes
I have pre-made these and put into a casserole pan and reheated in the oven.INGREDIENTS
- 2 large sweet potatoes, cut into big chunks and steamed until soft
- 1 cup cheddar cheese, shredded
- ⅓ cup cream
- 2 tbsp butter
- Salt and pepper to taste
- ½ tsp garlic powder
INSTRUCTIONS
While potatoes are hot, add butter, garlic powder and cream. Mash until creamy. Fold in cheddar cheese and season to taste with salt and pepper.
Are Bison and Buffalo the Same?
Though the terms are often used interchangeably, buffalo and bison are distinct animals. Old World “true” buffalo (Cape buffalo and water buffalo) are native to Africa and Asia. Bison are found in North America and Europe.
Both bison and buffalo are in the bovidae family, but the two are not closely related.
How did the names get so mixed up? Historians believe that early European explorers are to blame, though the details are a bit murky. According to the National Park Service, it’s possible it stemmed from the French word boeuf, meaning beef. Others posit that bison hides resembled buff coats commonly worn by military men at the time, inspiring the name. Whatever the case, the misnomer stuck.
(Source: Smithsonian National Zoo)