Pan-fried Venison with minted Greens

Meat is an excellent protein and source of  easily absorbable iron BUT too much red meat and especially processed meat (sausages, hotdogs, salami, cured, canned) is linked with bowel cancers and poor health. Food quality Irish grass-fed beef once a week is healthy and I suggest 200g max per person).Venison can be another healthy option as it is low in saturated fat.

I advise women with heavy menstrual flow to eat red meat for 1 to 2 days after a heavy bleed to help replenish iron stores.

Deer are a plentiful animal, reared locally and not intensively as far as I know.

Green leafy vegetables offer an abundance of nutrients. Folate, omega 3 and vitamin C  are sensitive to heat therefore cook lightly. Top Tip –  Eat red meat = eat greens. 

1 Serving : Carb : 7g  Calories: 317

Makes 2 Servings

One Serving

Fibre Protein Carbohydrate Fat
5g 40g 7g 11g


100g x 2, wild venison steaks

5 sprigs of thyme

2 tsp coconut fat,

40g x 2 shallots, sliced thinly

80g x 2, 8 mushrooms

5g, 1 clove of garlic

100 ml red wine

50g x 2, Green beans

50g x 2,  Broccoli

Chopped fresh mint (optional)

1 tsp olive oil


  1. Wash and steam  the green vegetables.
  2. Drain them and place in a heated bowl in the oven . Add a small handful of chopped mint to the veggies before eating.
  3. Add the 2 tsps of coconut fat to a frying pan at high heat adding the thyme, chopped mushrooms and chopped shallots
  4. Add the venison, it will sizzle loudly. Turn the slices almost immediately to brown evenly.
  5. Add the 100ml of red wine to the pan and leave it at high heat to burn off the alcohol –  2-3 minutes – turning the meat slices as it cooks.
  6. At this point the meat is cooked, remove it from the pan letting it rest on a plate/board for a few minutes, leave the onions, mushrooms in the pan on a low simmer.
  7. Remove the veggies from the oven and add the mint to them and toss  with 1 tsp of olive oil and season with black pepper and a little pink/sea salt.
  8. Add the meat and its juices back into the pan and mix with the onions etc before serving with the greens.