Eating grass fed meat does not have to break the bank. This recipe can fit into almost any tight budget. It is affordable because we expand it using affordable and nutrient dense black beans. Bison is actually more expensive per pound compared to grass fed beef which means you can cut cost even more by swapping out bison for beef! If you used beef, this recipe would cost $0.90 per serving!
10 Tips to Eat Grass Fed on the Cheap
- Don’t feel pressured to have it all at once! Start with small changes by concentrating on one or two animal products that are free range or pastured locally.
- If you are using expensive “healthy” butter spreads to lower cholesterol, you might instead try grass fed local butter which naturally has less fat and less cholesterol.
- Free range or pastured eggs are a cheap protein source. Considering eating more eggs and less meat.
- Use free range animal meat products as flavorings in casseroles, stews, soups by making multiple meals out of one product.
- Decrease the amount of animal meat in a meal and increase the vegetables.
- Increase the consumption of wild or game meat over factory farm animals.
- Buy a free range/pastured chicken and butcher at home and make multiple meals. Check out our Free Range Chicken Broth on a Budget.
- Substitute boneless, skinless chicken thighs for chicken breast cuts.
- Stock up when quality protein products are on sale!
- Find your closest free range animal farm at Local Harvest and buy a whole, half, or quarter animal.
Clancy Cash Harrison MS, RD, LDN
Yields 8 servings
10 minPrep Time
10 minCook Time
20 minTotal Time
- 3 cups canned black beans, drained and rinsed
- 1 cup finely chopped spinach, frozen and drained
- 1 lb ground bison or beef
- 2 egg, whisked
- 1 tsp. salt
- 8 buns
- Optional Taste Enhancers
- 2 cloves garlic, minced
- 1/4 cup onion, finely chopped
- 1 jalapeño, finely chopped
- Roughly mash black beans with hands.
- In a large bowl, mix beans, meat, spinach, eggs, salt, and optional ingredients.
- Form meat and bean mixture into 8 patties.
- Heat grill over medium high heat.
- Grill on each side for 5-7 minutes or until cooked to preference.
- Serve on buns with tasty toppings such as lettuce, tomato, onion, and condiments.