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Healing Turmeric, Winter Vegetable and Bison Stew

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I often make a stew like this when my Hashimoto’s symptoms are acting up. The turmeric provides an anti-inflammatory boost while the kombu and sea salt provide much needed iodine and other minerals. Pastured bison is high in Omega-3s, which also help reduce inflammation and may help prevent heart disease. Plus, the bison is lean, packed with protein and very flavorful. The yam and squash contribute fiber and Vitamin A to keep my digestive tract healthy and flowing. I like to use essential oils as they provide a high concentration of flavor as well as health benefits and are easier to keep on hand than fresh herbs.

Further Food Commentary:

One of the great things about vegetable-packed soups like this one is how many vitamins and minerals seep into the liquid and are readily absorbed into the bloodstream. Using nutrient-dense kombu, a hearty seaweed, to create a base for the broth adds a powerful dose of iodine, calcium, and trace minerals to complement the abundance of nutrients from the vegetables.

By Casey Giltner, Nutritionist
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Healing Turmeric, Winter Vegetable and Bison Stew

Stars ( Reviews)

  • Prep Time:15 mins
  • Cook Time:30 mins
  • Servings: 4-6

Ingredients

1 knob fresh turmeric root

1-2 pieces dried kombu seaweed

2 quarts filtered water

2  tablespoons coconut oil (or lard)

1 yellow onion (diced)

2 teaspoon sea salt

1-2 delicata squash (cut in half, seeds removed)

½ pound pastured ground bison

1-3 garnet yams (diced)

3 stalks celery (diced)

1 cup pickled beets in pickling liquid

1-3 drops essential oil* (suggested: fennel, cardamom, lemongrass, juniper berry)

*1-2 tablespoons fresh herbs can be used in place of essential oils

Instructions

  1. Peel and roughly chop fresh turmeric.
  2. Combine turmeric, kombu, and water in medium sauce pot over high heat.
  3. Bring to boil, then cover and reduce heat to simmer for 15 minutes.
  4. Meanwhile, heat coconut oil over medium heat in a large sauce pan or stock pot.
  5. Add the onion and salt, let soften and brown, stirring occasionally.
  6. While the onion is browning, cut the squash into 1/2″ thick semi-circles.
  7. Once the onion is nicely browned, add ground bison and stir to distribute and crumble.
  8. Add yam, squash, celery and the hot turmeric-kombu stock to cover (do not add pieces of kombu or turmeric).
  9. Bring back to simmer and cook until veggies are tender, about 15 minutes.
  10. Add pickled beets with pickling liquid and essential oils (or fresh herbs).

 

Notes: Extra turmeric-kombu broth can be cooled and stored for up to 7 days. Leftover stew can be cooled and stored for up to 5 days.

Peel and roughly chop fresh turmeric. Combine turmeric, kombu, and water in medium sauce pot over high heat. Bring to boil, then cover and reduce heat to simmer for 15 minutes. Meanwhile, heat coconut oil over medium heat in a large sauce pan or stock pot. Add the onion and salt, let soften and brown, stirring occasionally. While the onion is browning, cut the squash into 1/2″ thick semi-circles. Once the onion is nicely browned, add ground bison and stir to distribute and crumble. Add yam, squash, celery and the hot turmeric-kombu stock to cover (do not add pieces of kombu or turmeric). Bring back to simmer and cook until veggies are tender, about 15 minutes. Add pickled beets with pickling liquid and essential oils (or fresh herbs).   Notes: Extra turmeric-kombu broth can be cooled and stored for up to 7 days. Leftover stew can be cooled and stored for up to 5 days.

Nutrition Information

Per Serving (4):  Calories: 197; Total Fat: 8g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 6mg; Sodium: 1257mg; Potassium: 410mg; Carbohydrate: 18g; Fiber: 3g; Sugar: 8g; Protein: 4g

Nutrition Bonus: Vit A: 112%; Vit C: 20%; Iron: 11%

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4 thoughts on “Healing Turmeric, Winter Vegetable and Bison Stew

  1. Michael Jose

    Bison and kombu can make a great combination for anothe reason – if you are using bison medallions instead of ground, bison can be very tough. Marinating in kombu is a very good way to tenderize.

    Reply
  2. Lillian Zhao

    I’m from Colorado and LOVE bison! In fact, I love all game meat. This was my first time using ground bison before – I’m going to have to use it more! This is a great, hearty, warming soup. I didn’t have pickled beets and used fresh beets and a dash of vinegar, added in at the end – that with the turmeric and squash gave the soup a lovely reddish, purple color. I think I felt simultaneously “healthier” from all the healing herbs and very satiated from the bison and root veggies – this is a great one-pot meal or Sunday meal-prep recipe!

    Reply
    1. hillary bergh

      Hi Lillian! So glad to hear you enjoyed the recipe! Great sub to use fresh beets with a dash of vinegar to replicate the pickled beet flavor… I’ll be sharing my pickled beet recipe here soon! 🙂 I grew up in Idaho and loved being able to enjoy fresh game meats hunted by friends and family. Thank you! ~chef hillary

      Reply
  3. hillary bergh

    If you have trouble finding delicata squash, you can sub acorn or peeled butternut… OR you can try a can of pumpkin puree to make this stew more creamy!

    Reply

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