Recipes · Canadian · Snacks
Pemmican
One serving has 409 kcal and 16 g protein, and at least a fifth of a woman's daily need of cobalamin (33%), zinc (31%) and selenium (30%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (100 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef
Ingredients
- 50 g Beef, dried
- 30 g Beef tallow
- 20 g Cranberries, dried
Method
- Makes 1 portion (about 2-3 small bars); multiply by 6 for a batch. Pound or grind the dried beef into a coarse powder.
- Gently melt the beef tallow in a small pan until fully liquid.
- Mix the ground dried beef with the dried cranberries, a stand-in for the traditional dried saskatoon berries.
- Stir in the melted tallow until the mixture is evenly coated and starts to bind together.
- Press firmly into a small block or bar shape and let cool and firm up completely, about 30 minutes, before slicing into pieces.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 409 kcal | 19% |
| Carbohydrates | 17.9 g | |
| Water | 30.1 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 15.6 g | 32% |
| Tryptophan | 0.09 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.1 g | |
| Lysine | 1.2 g | |
| Methionine | 0.37 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.57 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.71 g | |
| Histidine | 0.46 g | |
| Fat | 31.2 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.99 g | |
| Saturated | 15.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 72.2 mg | |
| Calcium | 5.8 mg | 1% |
| Copper | 0.05 mg | 6% |
| Iron | 1.3 mg | 7% |
| Magnesium | 10.3 mg | 3% |
| Manganese | 0.04 mg | 2% |
| Phosphorus | 92.1 mg | 13% |
| Potassium | 127 mg | 3% |
| Selenium | 16.4 µg | 30% |
| Sodium | 1,396 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.28 mg | 6% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 5 µg | 1% |
| Cobalamin (vitamin B12) | 0.8 µg | 33% |
| Choline | 25.6 mg | 6% |
| Vitamin A | 0.4 µg | 0% |
| Vitamin C | 0.04 mg | 0% |
| Vitamin D (D2 + D3) | 8.9 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 2.2 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.