Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
6 Feb

Get in the Game: Easy Primal Game-Meat Recipes

As a follow-up to our Wednesday post about hunting for your dinner, we wanted to offer up a few simple recipes for foods that you might find in the forest (or in your local grocers meat section!)

Bacon and Spinach Stuffed Wild Turkey Breast

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Like a thanksgiving turkey but possibly more delicious (and a lot less hassle!)

Ingredients:
2 boneless wild turkey breast
1 large onion, coarsely chopped
1 pound spinach, chopped
1 pound bacon, chopped into bite-sized pieces
1 cup chicken stock
Salt and pepper to taste
Toothpicks (less of an ingredient and more of a tool!)

Method:
In a large, ovenproof pan, cook bacon. Remove bacon and drain excess grease into a small dish (leaving about 1 tbsp in the bottom of the pan). Add chopped onion and sauté until onions begin to lightly brown. Add spinach and bacon pieces to the pan and cook until spinach begins to wilt. Set aside. Next, butterfly the turkey breasts and place half of the stuffing in each breast. Close and use toothpicks to secure. In the same ovenproof pan, reintroduce about 2 tbsp of the bacon fat and brown both sides of the turkey breast. Remove pan from heat, add chicken stock (again, we always give extra credit if you’ve made your own!) and then place in a 300 degree oven for between 45 minutes and 1 hour (based on turkey breast size and oven types). Remove from oven and let sit 10 minutes. Remove toothpicks and cut turkey into slices. Delicious served atop a spinach salad. Serves 8

Nutrition Information:
Again, we turn to our friends over at FitDay.com to figure out the nutritional value of this tasty dish!

Calories: 741
Fat:  45.4 grams (55% calories from fat)
Carbs: 3.75 grams (2% calories from carbs)
Protein: 74.5 grams (43% calories from protein)

Venison Steaks

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Because sometimes the simplest recipes are simply the best.

Ingredients:
4 large venison steaks
2 cloves garlic, minced
¼ cup vinegar
¼ cup soy sauce
1 tbsp Worcestershire sauce
1 tsp sesame oil
½ cup water
Crushed black pepper to taste

As a side note, while we generally use the term venison to describe deer meat, it should be noted that venison refers to the meat of antlered animals, including moose, elk and caribou. Now that we’ve cleared that up… on to the method:

Method:
For marinade, combine all ingredients and blend well. Put steaks in Ziploc bags, pour marinade on top and refrigerate for at least 4 hours (although overnight is preferable). Remove steaks from marinade, shake off excess marinade (some venison enthusiasts suggest that you blot the excess, but for first-timers, we think leaving a little extra sauce is best). Place venison on hot grill, season with pepper and cook to your preference (although it should be noted that medium-rare is typically the preferred level of cooking for venison meats).

Nutrition Analysis:

Calories: 290
Fat:  7.2 grams (22% calories from fat)
Carbs: 0.5 grams (1% calories from carbs)
Protein: 52.2 grams (77% calories from protein)

Buffalo Kebabs

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An easy introduction to buffalo meat that’s perfect all year round!

Ingredients:
1.5 lbs of buffalo steaks, thawed
8 tsp dried onion flakes
1 tsp dried parsley
1 tsp onion powder
1 tsp turmeric
½ tsp garlic powder
½ tsp celery salt
½ cup ketchup
½ cup oil
¼ cup vinegar
1 tablespoon mustard
Salt and pepper to taste
½ cup of water
Vegetables: We recommend onion wedges, cherry tomatoes, green, red and yellow pepper pieces, mushrooms, and squash slices

Method:
In a small pan, combine dry spices, ketchup, oil, vinegar, mustard, and salt and pepper and bring to a rolling boil. Simmer for 20 minutes. Set aside and cool. Place buffalo chunks in a Ziploc bag, add buffalo steaks cut into approximately 1.5 * 1.5 cubes. Refrigerate for four hours or, again, overnight if possible. About an hour before serving, cut up vegetables into chunks roughly equal to the size of the buffalo meat and pierce with skewers, alternating vegetables and meat chunks. Place directly on a medium heat grill and cook 10-12 minutes, turning regularly to ensure even cooking. Serves: 4-6

Nutrition Analysis:

Calories: 357
Fat:  19.2 grams (46% calories from fat)
Carbs: 19.2 grams (19% calories from carbs)
Protein: 31.8 grams (35% calories from protein)

jdn, TheBusyBrain, MadMan the Mighty Flickr Photos (CC)

Further Reading:

Primal Comfort Foods

Smart Fuel: Coconut

10 Steps to “Primalize” Your Pantry

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Tasty. A few years back there was a lift on the deer limit in my county. For a few months venison become the new beef. Venison barbecues, venison at the church pot luck, venison with eggs for breakfast at the rotary club. It’s good stuff, and I can’t wait to try your steak recipe!

    Jerry Don wrote on February 6th, 2009
  2. For the wild turkey breast recipe – I’m assuming the nutrition facts are for the whole thing? Not one of the 8 servings? Looks delicious… printing these out and adding them to my recipe book!

    Holly wrote on February 6th, 2009
  3. I mentioned this on the comfort foods post, but ground venison and buffalo can also be used in pretty much any application ground beef is used.

    I’ve made burgers, chili, meaty marinara, burritos and the list goes on and on.

    In fact, I am about to prepare a venison meat loaf.

    Derek wrote on February 6th, 2009
  4. I was wondering that too, you can’t possibly mean that one turkey breast should feed 4 people? I know they’re big but that seems a little stingy for a portion size.

    jo wrote on February 6th, 2009
  5. That turkey looks delicious. Buffalo need no introduction in my kitchen.. it rules the roost.

    The SoG

    Son of Grok wrote on February 6th, 2009
  6. jo – It is a little light on the turkey, but pretty heavy on the bacon. It might seem on the small side but check out the calorie count. Have a healthy day!

    Worker Bee wrote on February 6th, 2009
  7. Hey Mark, I was just wondering if all the recipes you post were tried by you. I think it would be cool if they were.

    Matt

    Matt wrote on February 6th, 2009
  8. Matt – Thanks for the question. Yes, almost all the recipes we publish I’ve tried. If I haven’t tried it then it’s likely one of my trusted Worker Bees has. With that said there is the odd recipe here and there (especially if you go back in the archives a year or more) where the recipe is more of a suggestion based on the ingredients than it is on my personal preference. That is, it’s Primal approved, but not necessarily approved by my taste buds – but these types of recipes are becoming less and less common.

    Mark Sisson wrote on February 6th, 2009
  9. All tasty looking recipes. I had venison a few years back and it was fantastic. Look even better in the picture on your blog :-)

    Tom Parker - Free Fitness Tips wrote on February 6th, 2009
  10. Wow, so glad to see bison/buffalo meat on your recipe list! Sounds yummy!! Since I live and work on a bison ranch, I am definitely a little biased =D One person commented that bison meat can be used in place of beef which is true, just need to make sure to not overcook, as with all lean game meats otherwise it will be dry!! I recommend seeking out 100% grass fed AND finished, ethically raised and humanely harvested! Bison raising is becoming quite popular so, seek out a local farmer.

    Jessie wrote on February 6th, 2009
  11. Thanks Mark, another recipe to use with my freezer full of deer steaks.

    Zen Fritta wrote on February 7th, 2009
  12. Mmm, mmm. All look very good!

    JD wrote on February 7th, 2009
  13. I fry my venison in some olive oil before casseroling, and wrap birds and rabbits with bacon, both to increase the fat level and alleviate the potential dryness

    Gonna have to save these recipes and try them out

    Trinkwasser wrote on February 7th, 2009
  14. Hi,

    Great recipes. Just wondering what would be a good accompaniment to the Venison steaks?

    What would you suggest?

    PaulWill wrote on February 8th, 2009
  15. I made the bacon/spinach stuffing but put it in a salmon fillet instead (since that’s what I already had in the fridge for that night) and it was VERY TASTY. My husband really liked it, too. I think I’ll add slivered almonds to it next time.

    Danielle T wrote on February 8th, 2009
  16. Purple sprouting (broccoli) and calabrese are my favourite accompaniments to venison. Maybe brussels sprouts. Anything dark green

    Trinkwasser wrote on February 11th, 2009
  17. Oh yeah should have added mushrooms, especially portobellos or horse mushrooms. Big ones anyway.

    Trinkwasser wrote on February 11th, 2009

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