Primal Bison Bannock Tacos & Primal Turkey Bibimbap
Recipes by: Tristan Guilbeault
Instagram: @tristangcooks
This is the second recipe in a series highlighting Amaranth’s Whole Foods Market Primal Ground Blends. Available in elk, bison, chicken, turkey and wild boar, these blends contain 10% to 20% added organ meats. These blends include offal like heart, liver and kidney, which add extra protein, nutrients and flavour! They can be substituted 1:1 in any of your favourite recipes for ground beef.
This recipe pays homage to the bison and the indigenous people who hunted them. “Bannock” is one of Canada’s most iconic foods, but rarely can you find it on a restaurant's menu. I always thought that bannock was a result of colonialism, but it existed long before Europeans settled this land. Bannock is a type of bread, baked or fried it consists of fat, flour and baking powder. While food was scarce bannock kept people full. Before wheat Indigenous peoples made their flour from corn and nuts ground into a fine meal, or wild plants that contain corms, bulbs or tubers like daylilies. Bannock was cooked in hot sand, baked in a clay or rock oven or wrapped around a hard stick and slowly roasted over an open fire. Once settlers arrived, cast iron became the cooking standard.
“Indian tacos” if you grew up near a reservation or indigenous people is a dish you’ve probably had before. Growing up I had it several times at school events and powwows. Typically topped with ground beef, chopped lettuce, shredded cheddar cheese, tomatoes and sour cream. Every 2nd Friday we would eat a similar dish known as “taco in a bag” which includes the same toppings but stuffed into a small Dorito bag. Bannock tacos aren’t like anything you will find in Mexico but they are delicious in their own right.
My version of this dish highlights the Amaranth Foods Primal Bison Blend and High-Vibes Health Bison Tallow. My bannock is made with a mix of all-purpose flour and Canada’s original wheat; Red Fife from Scottish Mills. I like to eat my bannock tacos with Saskatoon berries, making them reminiscent of pemmican. Pickling them provides sweetness and acidity to balance the tacos. I also like to top mine with candied jalapenos, chopped tomatoes and sour cream. A local take on the classic from my childhood, this recipe uses all Amaranth ingredients for a delicious, quick and easy lunch or dinner perfect for game night or a kid’s sleepover. This recipe is nut-free and can be made dairy-free.
Primal Bison Bannock Tacos
Recipe from Tristan Guilbeault
Dietary restrictions: Nut-free, can be made dairy-free or lactose-free
Total Time: 1 hour 10 min | (Preparation): 10 minutes | (Resting): 30 minutes | (Cooking): 30 minutes
Yields: Feeds 4-5
Ingredients
Primal Bison Taco Mix
● 1 bag (500g) Amaranth Whole Foods Primal Bison Blend
● 1 tbsp High-Vibe Health Bison Tallow
● 1 tbsp Siete Taco Seasoning, Mild or Spicy
Fried Red Fife Bannock
● 2 cups (250g) Red Fife Flour (we recommend The Scottish Mills, Bulk Section)
● 1 1⁄2 cup All-purpose Flour plus more for dusting (we recommend Anita’s Organic)
● 1 cup Water, hot from the tap
● 1⁄2 cup Milk (we recommend Vital Greens Farm, Bles-World, Avalon, Rock-Ridge)
● 1 tablespoon baking powder (we recommend Bakers Supply House, Organic Matters)
● 1 tablespoon High-Vibe Health Bison Tallow
● 1⁄8 tsp Baking Soda (we recommend Westpoint Naturals, Bob’s Red Mill)
● 1 tsp Salt
● Cooking Oil for frying (we recommend Chosen Foods Avocado Oil, Maison Orphee Grapeseed Oil, Spectrum Canola Oil, High-Vibe Health Beef or Bison Tallow)
Pickled Saskatoon Berries
● 1⁄2 cup Solstice Berry Farms Saskatoon Berries
● 1⁄2 cup White, White Wine, or Apple Cider Vinegar (we recommend Sunshine Farms, Maison Orphee, Filsingers, San Remo, Bragg Organic)
● 1⁄4 cup Water
● 1⁄3 cup Cane Sugar (we recommend Everland, Wholesome Organic, Bulk Section)
● 1⁄2 tsp Salt
Garnish
● 1 Tomato, chopped (Roma or On The Vine)
● Saltspring Kitchen Co. Candied Jalapeno
● Sour Cream (we recommend Avalon, Vital Greens Farm, Gay Lea for lactose-free)
Instructions - Red Fife Bannock
1. To make the bannock. Add all the dry ingredients in a medium-sized bowl and incorporate together with a fork. Measure out a cup of the hottest water you can get from your tap, take the tablespoon of bison tallow and dissolve it in the water. Add the milk to the water then slowly stream the liquid into the flour, mixing using a fork. Once all the liquid is incorporated continue to mix the dough until it is kneadable, add oil or tallow to your hands and knead, if it seems excessively wet add a tablespoon of flour at a time until it is somewhat workable. Knead for 2 minutes then cover with a small amount of tallow or oil. Cover with a tea towel or cling film and rest for 30 minutes on the counter.
2. Lightly dust your counter with flour, portion the dough about the size of your palms (smaller is better) and place on the counter, you should get around 10-12 balls of dough. Sprinkle more flour over the top of the balls and then flip pressing the balls down into a circular shape with your palms. You want the dough to be around 1/3in thick or just over 1cm. If the dough is sticking to the counter sprinkle over a little more flour.
3. Now decide whether to bake, pan-fry or shallow fry the bannock.
a) To bake preheat the oven to 400f. Lightly oil a sheet pan and add parchment paper, add the pieces of bannock and lightly brush with bison tallow or oil. Bake for 25 minutes.
b) To pan-fry, heat a cast iron or stainless steel pan over medium heat with a tablespoon of tallow or oil, once hot add the bannock 2-3 at a time, flip after 1 minute and add more oil if needed, flip once more, cook each for a total of 5 or so minutes or until both sides have good colour, if they are on the thicker side, place in a 300f degree oven while you pan-fry the rest. You can check if it is cooked by cutting one in half.
c) To shallow-fry, heat a cast iron pot or medium-sized pot, add only about 1⁄2 in or so of oil. Once it heats to 350 degrees, add the bannock a couple of pieces at a time, flipping every 30 seconds or so until the bannock is nicely coloured and fully cooked, around 2-3 minutes per bannock.
Instructions - Taco Mix
1. Heat a medium-sized pan over medium-low heat. Add 1 tablspoon of bison tallow and add the ground bison, cook for 10-12 minutes. Gently break up with a spatula or wooden spoon and season with salt, once half cooked and broken up add the Siete seasoning, and stir to combine. Once there is barely any pink left, turn off the heat. We do not want it to overcook!
Instructions - Pickled Saskatoon Berries
1. Add the vinegar, salt, sugar and water to a small saucepan. Heat over medium heat, stirring to dissolve the sugar. Place the frozen Saskatoon berries in a small jar or container and add the hot pickling liquid. Cover with a lid and then leave on the counter until it is room temp. Place in the fridge, the longer you wait before consuming the more flavourful the berries will be. I recommend enjoying 1-2 weeks after making.
Instructions - Bannock Tacos
1. If the bannocks are cold, pop them in the oven for a couple of minutes until they are warm. Spoon the ground bison over the bannock, add a healthy dollop of sour cream, a teaspoon of chopped tomatoes, a teaspoon of the pickled Saskatoon berries and a couple pieces of candied jalapeno. Pick up and enjoy! Just make sure you have a napkin nearby, they can get messy! Enjoy these delicious Indigenous-style tacos made with Amaranth’s Primal Ground Bison and tallow!
SUBSTITUTIONS
To make this recipe dairy-free substitute the milk in the bannock for water. Sour cream can be substituted with a lactose-free variety if necessary. The red fife flour may be substituted with whole wheat flour or all-purpose. If you do not have bison tallow, you can use beef tallow, melted butter, or any neutral oil like grapeseed, avocado or canola. For toppings you can go wild, the one I grew up with always had sour cream, shredded cheddar cheese and chopped lettuce. Feel free to add other greens like scallions, cilantro or your favourite microgreens. You can add Mexican ingredients like El Herdez salsa rojo, verde, or fresh avocado. Canned items like corn or beans are also welcome here. Cheese like feta or monterey jack would also be delicious. Use the toppings you and your family enjoy!
Tips
Depending on your household you may have a preference for baked vs fried. These bannocks can be baked, pan-fried or shallow-fried. My personal favourite is the latter, with shallow-frying the dough is light and airy while still being crisp. Pan-fried makes for a very crispy outside and a light inside. Baking gives the dough the least amount of rise and the densest middle and is the healthiest way to prepare them. When making the pickled Saskatoon berry you may add pickling spices like black pepper, coriander seeds, star anise and juniper, or ingredients like orange peel or ginger. The pickled Saskatoon berry liquid may be used as a base for a seltzer, add tonic water or club soda to a couple tablespoons of the liquid and adjust sweetness as necessary.
Bannock Uses
Have leftover bannock? Here are a couple of delicious ways to use them up! Lightly warm up in the oven and top with your favourite jam for a quick and easy delicious breakfast, Crofter’s Organic Strawberry fruit spread is my personal favourite. Add a couple of slices of Old School Snacks Brie cheese on top of the jam for a tasty snack. Bannock also works well as a substitute for bread in your favourite sandwiches. I like to make breakfast sandwiches using bannock, lightly pan-frying the bread and then adding mayo, a fried egg, back bacon and melted cheddar cheese. They also work well as burger buns!
STORAGE
The bannock can be left to cool and placed in the fridge in a plastic or paper bag, they can be rewarmed in the oven or a pan. They will last 5-6 days in the fridge. I have not personally tried freezing them, but I imagine it would work well. The bison taco filling will last up to 5 days in the fridge. Pickled Saskatoon berries can be stored in the fridge and will last up to 6 months with no issues.
Flavour and Nutritional Profile of Bison
A good cut of bison should not taste like beef. The flavour is slightly gamier and grassier, think of it compared to a commercial pig and a wild boar. If you were to give me samples of various game and ask me to guess which one was bison, it would be difficult to say, but side by side with beef I enjoy the flavour of bison more. I find it to have a better mouth feel and richer flavour, although it can be more difficult to cook because of its leanness. Compared with beef, 4 ounces of beef contains nearly 80 more calories than bison (260 to 180), bison is higher in protein (24g to 22g), beef is higher in fat (14g to 8g), bison is lower in saturated fat (3g to 6g). Bison contains excellent amounts of zinc and iron, as well as good levels of phosphorous, niacin, selenium, vitamins B6 and B12.
Bison In Alberta
Alberta was shaped by bison and the people who came before. The population of bison changed over time based on the Indigenous hunting them. New hunting strategies were developed over time like the Piskum and Buffalo jump. The Blackfoot even used controlled wildfires to regrow forest, indirectly creating more land for the buffalo to roam. The bison would follow the food and water, and indigenous tribes would follow. The nomadic lifestyle of the Blackfoot and other neighbouring tribes like the Siksika was necessary for their survival, if they could not find the herd, they would starve. When Europeans arrived in Alberta the bison population was at its peak, an estimated 20-30 million. But As horses and guns began to arrive in the province and a high demand for furs, over a period of just 100 years the population dropped to less than 300 individual bison, with a large majority of these animals residing south of the border in Montana and Colorado.
Reintroduction
Bison are largely protected now and are nearly impossible to find in the wild. Most are located in large parks or reserves and fenced in. Elk Island National Park near Edmonton has a healthy local population, most being descendants of the original plain bison native to Alberta. Recently in 2016, 88 individuals were shipped to southern Alberta on the Blackfoot reserve, returning them to their ancestor's site. These bison are fenced in and looked after by the reserve, their herd is now almost over 800. Watertons National Park also recently reintroduced a small herd to their national park in 2021. Further south in Yellowstone National Park, the population was said to be as low as two dozen in 1902, now it is estimated to be over 4500.
Pemmican
Indigenous tribes were very smart in how they used the bison, nothing went to waste. The women processed the animals, boiling, roasting, smoking and air-drying the meat. The sinew was used as string for bone and arrows, to tie teepees together and in conjunction with the bones of the bison to create tools and weapons. The dried dung of the bison was used as fuel for fire, it would keep a low consistent heat perfect for night-time. The stomach and bladder were dried and used as storage. The hides were cured for blankets, robes and teepee covers, while the bones boiled for broth and tallow. This tallow could be made into soap, or used in combination with the air-dried meat of the bison to make pemmican. The dried meat is pounded until it is nothing but fibres and mixed in a high proportion (60/40 fat to meat) with the bison tallow. Often seasoned with dried wild berries like saskatoon, currant, chokecherries and blueberry, pemmican was stored in large hide bags and could last months to years with no issues. High in protein and fat and easily transported, pemmican kept people alive during the winter. In the early frontier days, pemmican was widely traded.
Korean flavours are simple and homey, but so far from what I traditionally think of as “Asian Cuisine.” It is influenced by Chinese and Japanese cuisines, both of which I love. One of the most approachable Korean dishes is known as “Bulgogi”, a simple dish of sliced beef seasoned with sugar, garlic and soy sauce. Variations using ground beef can be found, so I wanted to try it with Amaranth Foods Primal Turkey Blend. This ground turkey from Dalemead Farms is delicious, with a good ratio of dark meat, it has good flavour and mouthfeel while also soaking up flavours well. Bulgogi is typically served with just rice, but I wanted to share a recipe that was a little more complete nutritionally.
One of the most prominent dishes in Korea is known as “Bibimbap,” meaning mixed rice in English. Bibimbap can be found all over Korea with different regions and households each having their versions. Bibimbap, at its heart, is an economical and nutritionally filling dish that hits all the senses, prepared with commonly found local seasonal vegetables, a protein and common condiments like “kimchi,” pickled vegetables or “gochujang,” spicy fermented bean paste. The story goes that Bibimbap was enjoyed by royalty for a light lunch, or created by maids in the palace as a dish to clean up the pantry in the new year. Buddhist Bibimbap is prepared at temples in Korea and only contains foods grown within a 2-mile radius of the temple, going as far as to exclude strong flavourings like garlic and chilli as well as a meat based protein. The “bap” in Bibimbap translates to rice, so the name is like someone asking have you eaten, or specifically, have you eaten your rice?
My version of Bibimbap highlights the Amaranth Whole Foods Primal Ground Turkey Blend with simple bulgogi seasoning so you can taste the turkey. I have paired the bulgogi with simple side dishes using seasonal vegetables, including carrot namul, braised turnip and locally-made kimchi. I like to top my Bibimbap with a fried egg, micro greens, scallions and nori paper. This recipe takes 30 minutes, is easy to make and can be stored for meals throughout the week. This recipe uses all Amaranth Ingredients and is gluten-free, dairy-free and nut-free. It can be made vegan as well if desired.
Primal Turkey Bibimbap
Recipe from Tristan Guilbeault
Dietary Restrictions: Gluten-free, dairy-free, lactose-free, can be made vegan
Total Time: 40 minutes | (Preparation): 10 minutes | (Cooking): 30 minutes
Feeds: 3-4
Ingredients
Primal Turkey Bulgogi
● 1lb Amaranth Whole Foods primal Turkey Blend
● 3-4 cloves Garlic, sliced thin
● 2 tbsp Soy Sauce (we recommend Everland Organic, Amano Tamari, San-J Organic Tamari, Bragg All Purpose Seasoning)
● 1 tbsp Cane Sugar (we recommend Bulk Section, Wholesome Organic, Everland)
● 2 tsp neutral Oil (we recommend Chosen Foods Avocado Oil, Maison Orphee Grapeseed Oil, Spectrum Canola Oil)
● 1⁄2 tsp Salt
Carrot Namul
● 1 medium-sized Carrot, grated
● 2 tsp Sesame Oil (we recommend Everland Organic, Maison Orphee)
● 2 tsp Sesame Seeds, toasted (Bulk Section)
● Salt to taste
Soy-braised Turnip (Mu Jorim)
● 1 medium-sized Turnip, peeled
● 1 cup Chicken Stock (we recommend Homemade, High-Vibe Health, Pacific Foods, Imagine, Kettle & Fire)
● 1 bundle of Scallion whites
● 2 tbsp Soy Sauce (we recommend Everland Organic, Amano Tamari, San-J Organic Tamari, Bragg All Purpose Seasoning)
● 2 tsp Naked Oyster Sauce
● 2 tsp Cane Sugar
● 2 pc Star Anise
● Water to cover
Garnish
● Fried Egg, 1 per person
● Steamed Rice, 1 cup per person
● Kimchi, a couple of tbsp per person (we recommend Min’s, Kartheins or Wildbrine, the latter being the spiciest)
● Scallions, cut on a bias
● Seasnax Nori Paper, 2 sheets per person
● Your favourite Microgreens, I like radish here
Instructions - Soy-braised Turnip
1. Begin by making the braised turnip. Peel and cut off the top of the turnip and discard, or save for broth. Cut the turnip into quarters then eighths, cut each wedge into 4-5 pieces. Add to a small pot. Cut the green onion, separating the bottom white part from the top. Chop the whites and add to the pot, reserve the green part for garnish. Add the star anise, soy sauce, oyster sauce, cane sugar and chicken broth. Add water just to cover the turnip. Place on medium heat and bring to a simmer, once simmering reduce heat to medium-low. Cook for 25 minutes or until tender, then turn off the heat.
Instructions - Carrot Namul
1. To make the Namul, grate the carrot on a box grater on the largest setting. Place a small pan non-stick on medium-low heat and add the sesame oil. After 1 minute add the carrots and lightly season them with salt, cook for 5 minutes, stirring constantly. Once done, the amount of carrot should have shrunk to 1⁄2 or 3⁄4 what you started with. Take out of the pan and add more salt if necessary, as well as the sesame seeds. Mix to combine and set aside.
Instructions - Ground Turkey Bulgogi
1. Now make the bulgogi, take the ground turkey and add to a bowl with the soy sauce, salt and sugar. Mix with a fork, chopsticks or your hands until well incorporated. Heat a medium-sized pan over medium-low heat, add the oil and garlic. Let the garlic lightly cook for about 30 seconds then add the ground turkey mixture. Stir to incorporate the garlic and break up the ground meat. Continue to do this every couple of minutes until the meat is no longer pink, around 15 minutes. Taste a piece and adjust the seasonings if necessary.
Instructions - Fried Egg
1. In a small pan over medium heat, heat a tsp of oil and crack 1 egg per person into the pan, season with salt and lightly fry until the egg is done to your liking.
Instructions - Bibimbap
1. Now make your Bibimbap! Take your steamed rice and add 1 cup to the middle of your bowl. Add your carrot namul, braised turnip (don’t forget to spoon some of that liquid over!) and bulgogi. Next add the cold garnishes, including kimchi, chopped, scallion, microgreens and nori paper. Finally, garnish with the fried egg in the middle. Enjoy this delicious and nutritious Korean dish!
Substitutions
For the turkey bulgogi, if you are not a fan of ground poultry you can use any of the other Amaranth Foods Primal Blends or ground beef. If you are wary of salt, the soy sauce can be substituted with Bragg all-purpose seasoning, Coconut Amino’s Soy-free Seasoning, Naked Natural Foods Lightly Sweet Coconut Aminos or Naked Natural Foods Substitute Soy-Free Seasoning. The turnip can be substituted with rutabaga, Mexican radish, daikon or sweet potatoes.
Storage
The turkey bulgogi will last in the fridge for up to 5 days. The carrot namul and braised turnip will last up to 4 days. I would not recommend freezing, as it will alter the texture of the vegetables, however, the braising liquid could be easily frozen for later on or reused in another batch.
Tips
Do not throw out the braising liquid for the turnip, it works well as a sauce with rice or a base for chicken soup! To make the scallions curl as you see in the photo, cut the green part of the onion into 1-inch pieces, line them up 4-5 at a time and cut them on a diagonal, the cuts do not need to be perfect. Add to a bowl with a couple of ice cubes and let sit for at least 10 minutes. The cold water reacts with the onions and causes them to contract and curl.
Other Sides
● Pan-fried Tofu (Dubu Michim). Use 1 block firm tofu cut into 1⁄2in slices and pat dry. Heat oil over medium heat in a pan and add the slices of tofu, fry until a golden crust forms about 5 minutes, then flip and cook until golden.
● Blanched Greens. You can use Swiss chard, kale, Italian dandelion or even spinach. Bring a pot of water to a boil with a steamer basket if you have one. Add the greens to the basket and lightly steam for 4-5 minutes until the greens are cooked and pliable. Cut the stems off and dice, lightly chop the greens, mix together, season with salt and sesame oil and enjoy.
● Braised Bok-choy. Heat a pan over medium heat with a splash of oil. Cut the bok-choy in half and place face down in the oil, let fry for 1-2 minutes or until the bok-choy has lightly charred. Add 2 tablespoons of water and 1 tablespoon soy sauce and cover with a lid. Reduce heat to medium-low and cook for 5 minutes or until they are tender, depending on size. Once done, take off the lid and reduce the liquid until sticky. Remove from heat and enjoy.
● Sauteed Mushrooms. If using oysters or chestnuts, shred them into individual pieces. Lions mane, cremini and portobello can be roughly chopped or cut into strips. Add to a pan with no oil over medium-low heat and sweat the mushrooms for 8-10 minutes. Once most of the water is gone, add a teaspoon of oil and add 1-2 cloves of chopped garlic, season lightly with salt or soy sauce. Continue to cook until the mushrooms have gained some colour, but the garlic is not burnt. Enjoy!