If you’re looking for a delicious and healthy meal that won’t compromise on flavor, try this Healthy Asian-Inspired Shredded Bison Chuck Roast with Warm Asian Slaw. This dish is hearty yet gut-friendly, low in lectins, and full of protein. With vibrant colors and flavors, it’s perfect for any meal of the day.
Why Bison is a Great Choice
Bison has gained popularity not just for its taste but for its impressive health benefits. Here’s why you should consider adding bison to your meals:
- High in Protein: Bison offers about 24 grams of protein per 3-ounce serving, making it an excellent choice for folks looking to build muscle or maintain a healthy diet. Protein is key for muscle repair and overall bodily function, particularly for those who exercise regularly.
- Lean and Nutritious: Bison is considerably leaner than beef and has approximately 10-20% less fat than traditional red meats. This means you can indulge in a flavorful meal without worrying too much about excess fat or calories—great for anyone watching their weight.
- Packed with Nutrients: This meat is rich in essential nutrients like iron, zinc, and B vitamins. Iron is critical for carrying oxygen in the blood, zinc supports immune function, and B vitamins help convert food into energy. The high iron content in bison can be particularly beneficial for individuals who may be prone to anemia.
- Source of Healthy Fats: Bison is also known for its omega-3 fatty acids, especially in grass-fed varieties. Omega-3s are crucial for heart health and reducing inflammation, making bison a great option for anyone looking to improve heart health.
- Sustainable and Ethical: Bison are raised in a more natural environment compared to conventional livestock. Most bison live on open pastures and are grass-fed, which means their meat is not only healthier but also more sustainable. By choosing bison, you’re supporting farming practices that are better for the environment.
- Flavor Profile: Bison has a slightly sweeter and richer flavor than beef, which many find appealing. Considered America’s original red meat, bison has a unique taste that pairs beautifully with various seasonings and cuisines, making it versatile for many recipes.
For this delicious recipe, I sourced my bison from Wild Fork Foods, known for high-quality, sustainably sourced meats. It’s reassuring to know where your food comes from and how it’s raised.
The Benefits of Slow Cooking
Slow cooking, whether in a slow cooker or a Dutch oven, provides several health benefits and contributes to enhanced flavor. One of the key benefits is the reduction of Advanced Glycation End-products (AGEs), which can form when high-heat cooking methods, such as grilling or frying, are used. AGEs are compounds that can contribute to increased inflammation and may affect long-term health negatively.
Understanding Advanced Glycation End-products AGEs and Their Impact on Health
When preparing meats, especially those cooked over high heat such as grilling or frying, it’s important to consider a compound known as Advanced Glycation End-products (AGEs). AGEs are harmful compounds formed when protein or fat combines with sugar in the bloodstream. These can be produced in your body or come from foods cooked at high temperatures.
Studies have shown that high levels of AGEs in the diet are linked to increased oxidative stress and inflammation, which can contribute to chronic diseases like diabetes, cardiovascular disease, and even Alzheimer’s disease12. Cooking meats slowly—like in our bison dish—helps minimize the formation of AGEs.
Slow cooking allows meat to become tender and flavorful while maintaining a lower cooking temperature, which significantly reduces the production of AGEs. Cooking methods that involve high heat promote the browning reaction, leading to a higher concentration of these compounds. By opting for a slow cooker or Dutch oven, you not only improve the taste but also make a healthier choice.
It’s also worth noting that the prolonged cooking time lets the flavors of herbs, spices, and marinades infuse into the meat, yielding a richer, more complex flavor without the risk of charring that often occurs with high-heat methods.
Health Benefits of This Dish
The Benefits of Coconut Aminos
Coconut aminos serves as a fantastic substitute for soy sauce. It’s lower in sodium, gluten-free, and made from the sap of coconut trees, giving it a naturally sweet flavor while also adding beneficial amino acids. This makes it a perfect complement to our bison dish.
Boosting Your Gut Health with Vinegar
Incorporating vinegar, such as rice vinegar and apple cider vinegar, into your meals not only enhances their flavor but also supports digestive health. Both types of vinegar are known to contain acetic acid, which can promote healthy digestion and improve insulin sensitivity. Including vinegar in your diet can help foster a thriving gut microbiome, which is essential for overall well-being.
Healthy Asian-Inspired Shredded Bison Chuck Roast with Warm Asian Slaw
Ingredients
For the Bison Roast:
- 3 lbs Bison chuck roast
- 2 tbsp sesame oil (unrefined, cold-pressed preferred
- 1/4 cup coconut aminos
- 2 cloves garlic minced
- 1 tsp fresh ginger, grated
- 2 tbsp apple cider vinegar
- 1/2 cup grass fed bone broth
For the Warm Asian Slaw:
- 2 cups red cabbage, thinly sliced
- 2 large carrots julienned or shredded
- 1 tbsp sesame oil
- 1 tbsp coconut aminos
- 1 tsp rice vinegar
- 1/2 tsp fresh ginger grated
Instructions
Prepare the Bison Roast:
- Season the bison chuck roast generously with salt and black pepper.
- Heat 1 tbsp of sesame oil in a skillet over medium-high heat. Sear the roast for 2–3 minutes on each side until browned and flavorful.
- Place the roast in a slow cooker. Add the coconut aminos, honey, garlic, ginger, apple cider vinegar, and bone broth. Cover and cook on low for 8–10 hours or high for 5–6 hours.
- Shred the roast with two forks and immerse it back in its juices for maximum flavor.
Make the Warm Asian Slaw:
- Heat 1 tbsp sesame oil in a skillet over medium heat. Add garlic and ginger, sautéing briefly until fragrant.
- Add the red cabbage and carrots, stirring until softened but still crisp, about 2–3 minutes.
- Plate the shredded bison alongside the warm slaw, garnishing with sesame seeds or green onions if desired.
Video
Notes
Pros of Bison Meat
- Lean and Low in Fat: Bison meat is significantly leaner than beef, with fewer calories and less saturated fat, making it heart-healthier and great for weight management.
- Rich in Nutrients: High in protein, iron, zinc, selenium, and B vitamins (including B12), which support muscle repair, energy, and immune function.
- Naturally Raised: Most bison are grass-fed and free from antibiotics and hormones, ensuring a cleaner, healthier protein option compared to conventional beef.
- Omega-3 Fatty Acids: Grass-fed bison has more omega-3 fatty acids than grain-fed beef, reducing inflammation and supporting heart health.
- Easier Digestion: Its lower fat content makes it lighter on the digestive system compared to higher-fat meats like beef or lamb.
- Sustainable Farming: Bison farming is often more environmentally sustainable and humane because bison are typically raised on open pastures.
- Great for Diverse Diets: Works well for paleo, keto, low-carb, gluten-free, or lectin-friendly eating plans.
Cons of Bison Meat
- Expensive: Bison is often pricier than beef due to its limited supply and the high cost of sustainable farming practices.
- Less Widely Available: While more popular now, bison isn’t sold at every grocery store, though it can be found at specialty retailers like Wild Fork Foods.
- Lower Fat Content: While beneficial for health, the low fat makes bison easier to overcook, which can result in a drier texture if not prepared carefully.
- Flavor Differences: Its slightly sweeter, earthier flavor may not be favorable to those accustomed to the richer taste of beef.
- Variable Nutrient Profiles: The nutritional benefits of bison can vary depending on whether it’s purely grass-fed or grain-finished.
- Higher Cholesterol: Although low in fat, bison has slightly more cholesterol per serving than beef, which may be a consideration for those monitoring cholesterol intake.
