bison

Bison Osso Buco with Kale {low fodmap}

I’m ‘eating my way through my freezer” which brought me to a couple of gorgeous bison osso buco shanks. Osso Buco is a cross cut shank from the lower leg which also contains bone with marrow in the center. Bison is richer in protein than beef, has higher amounts of micronutrients like vitamin B12, zinc, iron, selenium, and omega-3 fatty acids and has less saturated fatty acids (SFA) and more polyunsaturated fatty acids (PUFA) and omega-3 fatty acids (according to WebMD).

But I’m also working on some low FODMAP recipes, so could I make a decent osso buco without onion and garlic, which tends to be the base of all good roasts? The answer is absolutely!

On a whim I threw in some kale for more fiber and nutrients- this might be my favorite part of the dish as it braises in the red wine broth and becomes gorgeously tender.
Happy eating,
~Monique

Bison Osso Buco with Kale

2 bone-in bison osso buco shanks
1 tsp pepper
1 tsp pink salt
1 tbls oil
2 broccoli stalks (not the flower), chopped
1 sweet potato, cut into large cubes
3 cups torn purple kale (roughly 3 leaves without the stalk)
2 tbs tomato paste
1 bay leaf
1 tbls Italian seasoning (for low FODMAP- ensure garlic isn’t an ingredient)
1/2 cup red wine
1 1/2 cups broth
Optional: pickled red onion

Preheat the oven to 400 degrees. Pat the bison osso buco shanks dry, season with salt and pepper.

Heat a dutch oven over medium high heat, add the oil and gently place the shanks in the pan. Brown on one side, flip over and brown on the second side. Remove the shanks to a plate, turn heat down to medium and add the chopped broccoli stalks and tomato paste. Cook for a couple of minutes, add in the Italian seasoning, then deglaze the pan with the red wine. Add the bay leaf and broth in.

Nestle the osso buco shanks back into the pot. Surround with the torn kale. Cover, place in the oven and lower the oven to 325. Roast for 1.5 hours, add the sweet potatoes and roast another hour or until the meat is tender.

Serve with a crusty bread to smear the bone marrow on. Add a few pickled red onions to help cut the rich sauce.

Curry Pepper Bison-Stuffed Butternut Squash

Curry Pepper Bison-Stuffed Butternut Squash

Have you tried bison meat? It carries more nutrients than your average beef and the taste is so much richer and interesting. Plus bison is usually free-roaming and grass fed, not grain fed while smooshed in a small indoor pen. Read: HAPPIER.

You could toss this curried bison stuffing over any roasted squash. I also happened to have a whole pan of simple salt and pepper roasted veggies consisting of a bunch of chopped root veggies (like carrots, celery, onion, potatoes, etc) so we ate part of the bison filling over those too and it might have been even more delicious. Love when food becomes versatile!

However you decide to eat it, it’s hearty and protein rich so will keep you going for hours.

Happy Eats

~Monique

Curry Pepper Bison-Stuffed Butternut Squash

1 butternut squash

2 tbls olive oil

1/2 cup diced onion

1 red bell pepper, diced

2 banana peppers, diced

1 lb ground bison

4 cloves garlic, minced

1 cup kale, torn

1 heaping tbls green curry paste (actually, just make it 2 tbls 😉

1 tsp garam masala

1 tsp Himalayan pink salt

1 cup coconut milk

Preheat oven to 400 degrees. Cut the squash into two, scoop out the seeds and guts. Rub with a little olive oil then dust with a bit of salt and pepper. I also added a light dusting of ground cumin and coriander for a little extra flavor. Set the squash on a sheet pan and roast until fork tender (about 45-60 minutes.)

Saute the bison filling while the squash is cooking:

Heat the oil over medium heat in a large skillet. Once hot, add the chopped onions and peppers. Saute until they begin to wilt, about 5 minutes.

Add the bison to the skillet and cook until nearly browned throughout. Add in the garlic, kale, curry paste, garam masala and salt. Toss well, reduce heat, cover and let simmer 10 minutes.

Add the coconut milk skillet and simmer another minute or two with the cover off until the milk forms a bit of a ‘sauce’. Taste, adjust seasonings if desired. Remove from heat and cover.

When the squash is ready, scoop the bison mixture onto the squash and enjoy while warm.