RECIPE HIGHLIGHTS
≈120 cal per serving consisting of 4g fats, 10g carbs, 11g protein ✔️
bison is a superior source of lean protein, iron, zinc, Vit B12, selenium, omega-3 fatty acids ✔️
uses local and seasonal ingredients ✔️
no added sugars ✔️
gluten-free ✔️
low calorie ✔️
INGREDIENTS
▫️4oz grass fed ground bison
▫️2 medium sweet potatoes, mashed
▫️240g pumpkin purée
▫️45g whey protein isolate powder
▫️½ cup liquid egg whites
▫️1 whole fresh medium yellow tomato
▫️fresh or dried basil leaves
▫️125g marinara sauce
Spices
▫️1 tsp ground cumin
▫️1 whole jalapeño, thinly sliced
▫️salt & pepper
Toppings
▫️4oz reduced fat Swiss cheese, thinly sliced
▫️30g pecan halves
▫️60ml or about 6 tbsp sugar-free maple flavored syrup monk fruit sweetener
INGREDIENTS USED IN THE RECIPE
Ground Bison 90% lean from Great Range
Pumpkin Purée, canned, organic from Sprouts
Marinara Sauce, no added sugars from Rao's Homemade
Ground Cumin, organic from Simply Organic
Maple Flavored Syrup, monkfruit-sweetener, sugar-free from Lakanto
Yellow tomato, organic, homegrown - why yellow tomatoes? They taste sweeter and contain more folate (Vitamin B9) and niacin (Vitamin B3).
Basil leaves, organic, homegrown
DIRECTIONS
▫️Preheat the oven to 350°F (175°C)
▫️Heat a nonstick skillet over low-medium heat, add the ground bison. Since bison is lower in fat than other meats, it is easily overcooked. So toss it around quickly and then add the spices. Set the bison aside.
▫️Prepare sauce: roast the tomato (I left the seeds and skin on), crush it and mix with marinara sauce. Add some basil leaves. Mix the sauce into the bison.
▫️Blend in a mixing bowl; mashed sweet potatoes + pumpkin purée + liquid egg whites + whey protein isolate powder.
▫️Transfer the bison mixture to a greased baking dish. (I used a 3-quart rectangular glass dishes). Pour the second mixture (the ‘sweet potatoes + pumpkin + egg whites + whey’ mixture) on top of the bison layer. Add cheese and pecan halves on top.
▫️Bake, uncovered, for 30 mins or until browned and the cheese melted.
▫️Drizzle about 6 tbsp or 60ml of sugar-free maple syrup over the freshly baked casserole.
BISON NUTRITIONAL PROFILE, FEMALE HORMONES & BODYBUILDING
Bison is a highly nutrient dense food with significantly less fat and calories. It contains higher amounts of protein, vitamin B-12 and omega-3 fatty acids. It is also rich in micronutrients like iron, iodine, selenium, zinc that support thyroid health.
Women need more iron than men. We are more likely to be anemic because of our periods. We can can lose around 1 mg of iron per menstrual cycle.
Iron, zinc, B vitamins, omega-3 fatty acids — all of these help increase testosterone production in the body. Testosterone increases muscle mass by increasing muscle protein synthesis (MPS).
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