Updated: Oct 26, 2022
Hunting season is here and it couldn't come soon enough. Nothing tastes better than meat you source locally, except when that meat also got to live life wild and free as nature intended. Just like the rest of us are trying to do.
Life these days barrages us with tasks and decisions requiring the application of today's standards and the possible measures of tomorrow. That is why we bring you some respite and cheer to your home in the form of the ultimate comfort fuel. In a world gone mad, we give you the Venison Pot Pie recipe that has the potential to cause all other such recipes to cease to exist. This meal is a fine example of the art of blending the flavors, textures, and colors of quality ingredients in such a way as to satisfy the palate.
You could substitute beef for this recipe, however, if you can acquire venison meat, it is advisable. Venison is richer in protein than any other red meat. That's good for your body because it promotes muscle growth. It's also great for your diet because the more protein a food has, the more it satiates your appetite. In other words, when you eat venison, you'll feel fuller longer. Here are some other reasons to consider adding this seasonal protein to your diet.
1. VENISON IS A HIGH-QUALITY (AND COMPLETE) SOURCE OF PROTEIN
In 100g of venison, there’s approximately 24g of protein – a pretty decent serving size. Venison is also what we call a complete protein, containing all of the essential amino acids our bodies can’t make on their own.
Although it might surprise you, protein isn’t just about body-building and big muscles. The importance of a good bit of protein goes beyond growth and repair. It includes supporting our immune system, supporting hormone production, and helping to build crucial enzymes.
2. VENISON IS LOWER IN SATURATED FAT THAN OTHER RED MEATS
Reducing saturated fat intake is something most of us should be considering. It’s not that we need to eliminate saturated fat – we need to make a little more room for other types of fats (like olive oil) and different kinds of food (like fruit, veg, and whole grains).
Venison makes a great seasonal swap for red meats like beef, as it is lower in saturated fat than other red meats, helping to reduce your saturated fat intake.
3. VENISON IS A GREAT SOURCE OF HAEM IRON
Iron is an essential nutrient and one of the most common nutrient deficiencies. Venison is a brilliant source of haem iron, a type of iron that is generally absorbed very efficiently by our bodies. Plant-based sources contain a variety of iron called non-haem iron, absorb typically at a lower rate than haem iron.
While it’s possible to meet iron requirements on a plant-based diet, iron deficiency is common in vegetarians and vegans. Eating a little venison to top up your iron levels could be a great idea this Autumn – particularly for those at high risk of deficiency (like young women).
4. VENISON IS BRIMMING WITH ZINC
Zinc is another essential nutrient and a tricky one at times. The richest source of zinc by a country mile is an oyster, with just two oysters reaching average daily requirements. Unfortunately, oysters don’t often feature in the weekly shop, and zinc levels can drop off because of this.
Venison is one of the top sources of zinc following oysters, with 100g of venison providing roughly 32% of average daily intake requirements. With zinc being an essential nutrient for our immune system, for keeping our skin healthy, and also for reproductive health (particularly in the case of men) – a good piece of zinc-rich venison could benefit our health in more ways than one.
5. VENISON IS FILLED WITH AN ARRAY OF ESSENTIAL B VITAMINS
Venison is packed with a whole heap of B vitamins. B12 and B6 included, and these nutrients are critical for the ever-so-slightly important factor of brain health (among other things). B vitamins, in general, are essential for making energy and can influence everything from our hair to our digestion. Deficiency can therefore affect mood and produce depressive-like symptoms. It’s seasonal, sustainable, and packed with nutritional benefits (not to mention delicious).
So feel free to switch out the meat for beef, but you won't be disappointed if you stick to the venison.
Venison Pot Pie
2 pounds of ground venison meat
Hickory Smoked Salt, to taste
Pepper, to taste
3 Tablespoons olive oil, divided
1 onion, finely chopped
3 carrots, cut into ½-inch pieces
2 Tablespoons tomato paste
3 garlic cloves, thinly sliced
½ cup dry red wine
3 Tablespoons all-purpose flour
2 cups beef broth
1 Tablespoon soy sauce
1 Tablespoon Worcestershire sauce
1 bay leaf
1 cup frozen peas
1 teaspoon sage minced
3 teaspoons thyme, divided
1 egg, beaten
1 (9-inch) pie crust, for top and bottom crust
Heat your oven to 400F degrees. Salt and pepper your meat to taste. Cook the meat and 1.5 tbls. olive oil in a large skillet on medium heat for about 7 minutes or until the meat is browned.
Remove from the pan and add the remaining oil, onion, and carrots. Cook until vegetables are lightly browned, about 5 minutes, scraping the pan often.
Add tomato paste and garlic and mix well. Add wine and flour and stir until combined.
Add broth, soy sauce, Worcestershire sauce, and bay leaf and keep stirring, while simmering, until all the flour has been combined and it starts to thicken about 5 minutes. Add the venison.
Cover and simmer on the stovetop uncovered for 15-20 minutes to thicken the filling and let the meat tenderize further. While this is simmering you can make your crust and place it in the refrigerator. Check your meat and make sure it is tender and your sauce thickened. If not, continue to simmer for while longer. Once the meat is tender, remove it from heat and discard the bay leaf. Add 1.5 t thyme and peas to the filling. Set aside.
Roll out half of your pie crust and place it into a deep-dish pie plate or 9-inch cast-iron skillet. Add the filling.
Roll out the remaining dough and cover the filling, carefully fluting the edge all the way around. Make slits in the crust. Brush the beaten egg over the top of the pie and sprinkle the remaining thyme on top.
Bake for 25 minutes or until the crust is browned. Remove from the oven and let sit for 15 minutes before serving to allow the filling to set up. Enjoy!
Offering Veteran Spices and BBQ Rubs, Smoked Bros is a SOF veteran-owned spices & seasoning company serving craft flavors to people who love the All-America past time of BBQ. We develop our kinetic flavor profiles with the same surgical precision as our military missions, defending the greatest country on the planet.
At Smoked Bros, we use the highest quality ingredients that are ethically sourced from around the globe and deliver them to your front door. The quality of our craft seasonings at our price point is unmatched.
Here at Smoked Bros, we are committed to delivering the highest quality ingredients that are ethically sourced from around the globe. With every purchase, we give back to America’s warfighters, first responders, and underserved communities.