Heart Healthy Venison
Shared by Dr. Justin Thompson
In order for our body to function at its best, we need to try our best to intake the best ingredients! The nutritional value of venison out performs red meat in leanness, less fat and overall calories. Venison is high in essential amino acids and in addition, a rich source of thiamine, riboflavin, niacin, iron, and zinc. Venison meat is a perfect choice of protein for those who suffer from cardiovascular disease and are searching for low cholesterol and saturated fat protein choices. Many of us crave a hearty and warming meal in the colder months. One of my favorites incorporates this staple ingredient usually supplied by my dad after a hunting trip. This organic chili recipe was inspired by my family’s dedication to hunting while also staying true to using local, fresh ingredients. When we utilize fresh and locally sourced game and vegetables, we are consuming foods that are ingrained into our ancestry, and also taste delicious!
Research
“Venison is rich in zinc, an essential mineral that plays an important role in our bodies.
Zinc helps in the normal development and growth of immune cells. Zinc also prevents the oxidative stress caused by inflammation”
“Deer meat is loaded with protein and relatively low in calories, making it a great dietary addition if you’re looking to shed a few extra pounds. Eating protein can help decrease levels of ghrelin, the hormone that is responsible for stimulating hunger. Some studies also show that a high-protein diet can boost metabolism and reduce appetite and intake as well.”
“Besides being high in protein, deer meat also contains a specific amino acid called L-glutamine, which has been shown to aid in muscle recovery. In one study out of the School of Health and Human Performance, Division of Kinesiology at Dalhousie University in Canada, supplementation with L-glutamine was shown to speed up recovery and decrease muscle soreness after exercise in 16 participants.”
“Deer meat also contains a high amount of vitamin B6, which can help boost mood and improve mental health.”
Ingredients
(shoot for organic, locally sourced when possible…this recipe is customizable in terms of the vegetables. Grab whatever you want from your garden or play around with the spice level! Make it yours!)
- 1 pound ground venison
- 1 cup chopped organic sweet onion
- 1 cup chopped organic green bell pepper
- 4 garlic cloves, minced
- 1 organic jalapeño pepper, seeded and chopped
- 2 tablespoons chili powder
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon ground red pepper
- ½ teaspoon freshly ground black pepper
- 14.5-ounces of freshly diced tomatoes
- 14-ounces of sodium free chicken/vegetable/beef broth (can substitute any)
- 1 tablespoon organic tomato paste
- 15-ounces of red kidney beans, rinsed and drained
Instructions
Heat a small Dutch oven over medium-high heat.
Coat pan with cooking spray.
Add venison; cook 3 minutes or until browned, stirring to crumble.
Remove from the pan with a slotted spoon. Cover and keep warm.
Reduce heat to medium.
Add onion, bell pepper, garlic and jalapeño to pan; cook 10 minutes or until tender, stirring frequently.
Stir in chili powder, salt, cumin, red pepper and and black pepper.
Add venison, diced tomatoes, broth and tomato paste, stirring until well combined; bring to a boil.
Cover; reduce heat, and simmer 30 minutes.
Add red kidney beans; cook, uncovered, 15 minutes.
Resources
Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. doi: 10.1080/07315724.2002.10719194. PMID: 11838888.
Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544.
Lewis JE, Tiozzo E, Melillo AB, Leonard S, Chen L, Mendez A, Woolger JM, Konefal J. The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression. ISRN Psychiatry. 2013 Jan 21;2013:621453. doi: 10.1155/2013/621453. PMID: 23738221; PMCID: PMC3658370.
Read SA, Obeid S, Ahlenstiel C, Ahlenstiel G. The Role of Zinc in Antiviral Immunity. Adv Nutr. 2019 Jul 1;10(4):696-710. doi: 10.1093/advances/nmz013. PMID: 31305906; PMCID: PMC6628855.
draxe.com/nutrition/venison
www.nutritionadvance.com/venison-meat-nutrition-benefits
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our St. Louis Park Chiropractors located in the West End, near the corner of MN-100 S & Lake Rd./Westside Dr., are here to teach you that taking care of your mental health and getting the proper nutrients is just as important as the chiropractic adjustment to stay healthy.