Ground bison makes great filling for crepes

Donell Barlow started “Dance Jam Kitchen” to spread awareness about healthful eating.

The online video series debuted at the end of March. It combines two of her favorite things: dancing and cooking.

Barlow, 35, of Spokane is a health coach, yoga instructor and member of the Ottawa Tribe of Oklahoma.

Here are recipes from the second episode, uploaded to YouTube in early April.

Native Warrior Crepes

From Donell Barlow of “Dance Jam Kitchen”

For the crepes

2 eggs, plus 1 egg white

2 cups milk or milk substitute

2 tablespoons ghee or butter

2 tablespoons honey

1 cup of flour

1/2 cup fine ground cornmeal

1/2 teaspoon salt

Cooking spray

For the bison filling

2 tablespoon of ghee or butter

2 cloves garlic, minced

1/2 cup yellow onion, diced

16 ounces ground bison

1   1/2 cups of veggie or chicken broth, divided

1/2 cup black beans, precooked

1 cup of sweet potato, diced

1 bell pepper, diced

1 tablespoon of fresh thyme, chopped

1 teaspoon ground mustard

1 teaspoon of cayenne pepper

1 teaspoon of sea salt

1 teaspoon of ground black pepper

2 cups of arugula or some greens

1/2 cup of diced tomatoes

Make the crepes: Whisk eggs, then add them to all of the other ingredients in a large mixing bowl. Combine, then set aside and let sit for 30 minutes.

Spray crepe-maker or pan surface with cooking spray, heat, and use ¼ cup of batter to make each crepe. Spread the batter very thin. (It helps if you have a crepe stick.) Cook for 2 minutes, then flip and cook for 1 to 2 minutes more. Place each crepe on unbleached parchment paper to keep from sticking.

Make the bison filling: Melt ghee in a large skillet, then add garlic and onion, and cook for about 3 minutes. Add bison, stir to combine and brown the meat.

In a food processor, add ½ cup broth with black beans, and process. Add black-bean mixture to skillet with sweet potatoes, peppers, herbs and spices, and the rest of the broth. Bring to a boil and let simmer for 30 minutes or until potatoes are cooked. Fold in arugula and tomatoes.

Note: For more heat, add hot sauce or more cayenne. This dish can also be served over the following Sage Wild Rice.

Yield: 12 crêpes

Sage Wild Rice with Cranberries and Pine Nuts

From Donell Barlow of “Dance Jam Kitchen”

1 cup of wild rice

2 cups of water

1 cup chicken or vegetable broth

1 tablespoon sage, chopped and divided

2 tablespoon of ghee or butter

1 teaspoon thyme

1/2 cup dried cranberries

1/2 cup roasted pine nuts

In a pot, bring rice, water, broth and ½ tablespoon sage to boil. Cover and simmer for 45 minutes, then drain any extra liquid and place back in pot and fold in ghee, sage and thyme. Transfer to serving dish, top with dried cranberries and pine nuts, and serve.

Note: To roast pine nuts, pre-heat oven to 350 degrees and bake for 3 minutes on unbleached parchment paper.

Honey-Thyme Salad Dressing

From Donell Barlow of “Dance Jam Kitchen”

1/2 cup of apple cider vinegar

1 tablespoon honey

1 teaspoon thyme

1/4 cup olive oil

1/4 teaspoon Dijon mustard (optional)

Dash of black pepper

Combine all ingredients in a small pot and let the herbs and honey infuse for a few minutes on low heat before dressing salad of choice.