Venison Rump With Coconut Mushroom Sauce, Sautéed Greens & Sweet Potato Chats

By January 3, 2014Food, Recipes
Performance Coach

So this is the first instalment of, ‘The Endurance Athletes Kitchen’; with my move from a pretty strict plant based diet last season to a more ‘high fat, low carb’ approach for 2014 I though it would be fun to chronicle some of my culinary experiments, both for everyday ‘nourishment’ and on the bike ‘fuel’. So here goes take 1: Venison Rump With Coconut Mushroom Sauce, Sautéed Greens & Sweet Potato Chats.

Pretty simple little dish that ticks all the nutritional boxes and can but put together in 40 mins. Contains high quality protein, awesome greens, good fats and some carbs for a good measure.

Ingredients

The Venison

From Sam The Butcher in Bondi a lovely piece of grass fed, pasture raised, hormone and antibiotic free venison rump. Awesome.Ingredients

I don’t believe going overboard with the animal protein is necessary so a 300g piece will be enough for the 2 of us.

Knob of organic grass fed butter

You really don’t need to over fuss with quality ingredients.

 

The Greens

3 bunches of organic bok choy

1 tray of sprouted fengurk

Knob of organic grass fed butter

Salt, (pink hymalayan) + Cracked black pepper

 

The Sweet Potato Chats

2 Medium organic sweet potatoes

2 tbsp Coconut oil

Salt, (pink hymalayan)

 

Mushroom Sauce

50g Dried mushrooms (soaked in 1/2 cup boiled water)

200g Fresh mushrooms, (any type you like, sliced)

2 Medium red onions, (finely chopped)

3 Cloves of garlic, (minced)

1 Can of organic coconut cream, (or milk if you like… but the cream makes it, er… creamier)

1 tbsp Buckwheat flour

2 tbsp coconut oil

 

The Method:

As with most recipes it’s best to have everything chopped and prepared ready to go before you start.

1. Preheat the oven to 150 degrees, (low temperature cooking prevents the oxidation of fats). Cut the sweet pots into small cubes, toss in the coconut oil and salt and pop in the oven. Aside from the occasional turn you can pretty much forget about these until everything else is cooked (~40 mins).

2. Heat the coconut oil on a medium flame and when smoking add the onion and garlic. Cook for a couple of mins until soft then add the soaked mushrooms, (along with the water – plenty of flavour there!) and the fresh mushrooms. Cook for 3 mins or so and let the mushrooms soak up some of the liquid. Then stir in the coconut cream, pop a lid on and leave for 10 mins, stirring occasionally.

3. Melt some grass fed butter on a high heat in a griddle pan. Once hot take a couple of mins to brown all sides of the venison. When nice and brown turn the heat down low and cook for a further 5 mins each side before taking the meat out and letting it rest for 10 mins.

4. At the same time you take the meat out, take the lid off the sauce and stir in the buckwheat flour – simmer for a further 10 mins to thicken a little.

5. While the sauce is thickening add a little more butter to the meat pan then simply sauté the greens in the meat juice/butter and add a little salt and pepper to finish.

6. Slice the venison once rested, (hopefully it should be nice and pink in the middle); plate up everything, serve and enjoy!

Finished Meal

This one got a 4/5 from Kat, (I was pretty happy with the results as well). As always I’m happy to hear your experience’s and suggestions!

 

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