Better Body Clinical Nutrition
Paleo Snack Idea # 9 of 12 (more to follow)
Friday, January 27, 2023 11:33 AM
Jerky & Pemmican;
Loved by athletes for a power-packed source of fuel, grass-fed beef and bison jerky and pemmican make a great Paleo snack that are mess-free and easy to take along.
Pemmican is a mixture of tallow, dried meat (typically bison, deer, elk, or moose), and sometimes dried berries. Historically, it was an important part of indigenous cuisine in certain parts of North America, and it is still prepared today. You can purchase it online on amazon
Here is a recipe for Pemmican;
Red meat (traditionally game meat is used but beef is fine)
Fat (also called suet) 1:6 ratio Fat and meat (fat rendered into tallow – You can get beef fat from your local butcher – Tallow can also be purchased on amazon)
1 tsp sea salt per pound of meat
Dried berries, herbs, spices, honey as desired
1. Cut fat off the meat. You need to dry the meat, not any fat on it!
2. Salt the meat
3. Dry the meat
a. Turn on oven to 170oF
b. Cut the meat into really thin strips and put them on a baking sheet.
c. The meat will need to dry in the oven for about 15 hours – Occasionally open the oven door to release the moisture which builds up.
d. The meat is done when it is VERY CRISPY. It is very important that the meat is dry or else the pemmican will not last as long.
4. Turn the dry meat into a powder. A meat grinder is best, but you can also use a blender or food processor. It needs to be almost a powder with no big chunks in it.
5. Turn the berries into a powder. Same as with the meat.
6. Mix the powdered meat and powdered berries together
7. Render fat into tallow
a. Remove any remaining meat which may be on the fat
b. Cut the fat into chunks. You might also want to put it into your food processor to get it even smaller.
c. Put the fat into a big pot.
d. Cook on the lowest setting. For each pound of fat you render, you will need to cook it for about 1 hour. Yes, this will take a while! You don’t have to monitor the fat the entire tire, but do occasionally check in, so it doesn’t burn.
e. The fat will melt, but you will see bits floating on the top.
f. Once the bits on top are golden brown and the fat stops bubbling, then the rendering is done.
g. Strain the fat through a sieve or cheesecloth into a jar. You just want the liquid part and not those crispy bits. When the fat (now tallow) cools, it will be a golden color. (You can also use a slow cooker to render fat into tallow)
8. Heat the fat so it liquifies if it cooled to a solid
9. Pour the fat over the powdered meat/berry mixture. The ratio of fat to dried mixture is about 1:6, but you can experiment.
10. Let cool and form into balls or bars.
11. Wrap in wax paper or plastic bags and store.