Mid- Week Winter Warmer Venison Stew

Sue Bedford (MSc Nutritional Therapy)

Venison is in season, but the season is limited, so take advantage of it while it lasts (although it is farmed all year round) . Wherever possible, buy locally. Venison is high in vitamins and minerals, many of which are beneficial to reproductive health.

Did you know?

Venison is high in protein and low in fat, with lower levels of saturated fat than other red meats.

Venison has no carbs and is lower in calories than beef or even chicken breasts.

Venison has a lower salt content than other red meats, making it healthier for your heart.

Venison is high in important minerals like iron, phosphorus, potassium, and zinc, all of which are beneficial to fertility.

Vitamins B6 and B12, riboflavin, niacin, and thiamin are also present in venison which are important in brain health. Deficiency can therefore influence mood and produce depressive-like symptoms. B vitamins in general are important for producing energy and can influence everything from our hair to our digestion.

Why not try making this warming, nutrient-packed Venison casserole and enjoy it with mashed sweet potatoes and some kale, sprouts, red cabbage, or spinach?


Serves: 8  (freeze some if excess)

• 2 tablespoons olive oil

• 1kg (2 1/4 lb) venison stew meat

• 3 onions, chopped

  2 shallots, chopped finely

• 2 cloves garlic, minced

• 1 tablespoon Worcestershire sauce

• 1 bay leaf

• 1 tablespoon of freshly chopped thyme

• 1 tablespoon salt

• 750ml (1 1/4 pints) water

• 7 small potatoes, peeled and quartered

• 1 to 2 parsnips, peeled and chopped

• 2 tablespoons plain flour

• 4 tablespoons water


1. Heat oil in a large casserole or stockpot and brown the meat. Add onions, shallots, garlic, Worcestershire sauce, bay leaf, thyme, salt and 750ml water.

2. Simmer, covered, for 1 1/2 to 2 hours, or until meat is tender.

3. Stir in potatoes and parsnips; cook until tender. Combine flour and remaining water. Stir into the stew to thicken slightly. Remove bay leaf before serving.

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