Rita’s blog for lovers of real food
A hearty and warming venison casserole
7th October 2019
Venison is in season now and readily available at the butcher’s, in farm shops and supermarkets. Much of the venison produced in the UK is from deer that roam freely, rather than being intensively farmed. As deer in the wild feed naturally on grass, the meat is a source of anti-inflammatory Omega-3 fats. You can buy it already cut into chunks for cooking in casseroles. Combined with seasonal vegetables, it makes a wonderful autumn/winter stew. It is a rich meat and you don’t need a huge portion to feel that you have had a good meal.
If you have a slow cooker and put the venison on to cook before you go out, you’ll come home to a delicious, welcoming aroma that will make your mouth water.
Try this easy recipe for venison casserole. It doesn’t take long to prepare and is sure to become a family favourite.
Metabolic Balance® followers: adapt the recipe according to your food list and quantities – you can use other meats or chicken instead.
Venison Casserole (serves 2)
Diced venison, 100-120grams per person
8-10 shallots,* peeled or 2 small/medium red onions, peeled and chopped
2 carrots, peeled and chopped into bite-sized pieces
10-12 button mushrooms
½ tablespoon of coconut oil or olive oil
A handful of herbs e.g. chopped parsley or a few sprigs of rosemary
½ – 1 vegetable stock cube dissolved in 300-400ml of hot water
40-50 grams of brown basmati rice per person or mashed celeriac and a pile of steamed, seasonal vegetables e.g. chopped leeks, kale, sprouts
What to do:
*tip: soak the shallots in hot water for 10 minutes to make them easier to peel.
Lightly fry vegetable in one of the oils for about three minutes, add the venison and stir fry the meat and vegetable mixture for a few minutes. Add the herbs and sufficient stock to cover the meat and vegetables. Transfer to a casserole dish, secure the lid and cook for at least 1 hour until tender.
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