Cast Iron

Venison Backstrap

Thaw Time: 1 hr. Cook Time: 5-10 min. Rest Time: 10 min.

Total Time: 1 hr. 20min

Makes: 2-4 servings (every backstrap will vary)

Macronutrients: 26g protein · 1g carb* · 2.5g fat (3oz.)

*1 gram carb to account for coconut aminos

For a visual, see my instagram video here!

About the Dish:

Venison is meat from a deer.

Ask any hunter or wild game indulger and they will tell you, the back strap is THE BEST cut of meat! It is also referred to as the tenderloin…think filet mignon!

It is a very lean cut of meat that runs along the deers spine. It is incredibly tender but VERY EASY to overcook.

Living in New England and growing up in a hunting household, we ate venison a good amount. I have gone hunting with my dad a hand full of times. Being in the woods before sunrise and watching the world “wake-up” is one of the most special things I have ever experienced.

I am so grateful when my dad gives me venison. It means so much when someone gives you food, but food that they personally hunted and harvested, is even more meaningful. Hunters are true providers. It is sad how far away we have gotten from knowing where out meat comes from and having that emotional connection to the animal that sacrificed for us. My dad knows exactly where that meat came from and was there every step of the butchering process.

Not to mention, a hunter giving you the backstrap is a HUGE DEAL! It’s such a prized animal let alone this delicate & delicious cut.

My favorite way to cook a venison backstrap is a simple sear and finish in the oven with a cast iron pan. I have honestly never cooked it any other way (besides simple grilling) because it is just too perfect to ruin by slow cooking, cutting it into small pieces, and god forbid grinding it!!

This cut is best consumed

medium-rare or rare!

You can marinate the back-strap if you’d like, as I did for this recipe. My favorite meal growing up was venison teriyaki with white rice. I no longer consume soy, so coconut aminos are a perfect replacement for this teriyaki flavor and reminds me of my childhood.

Marinating or not, just ensure to leave it out at room temp for at least 30-60 minutes before cooking.

About Coconut Aminos:

Coconut aminos are a dark brown, sweet sauce that is made from fermenting coconut palm sap with sea salt. Many people use coconut aminos to replace soy based sauces, as it has a similar taste but is free from soy and gluten.

A big benefit regarding coconut aminos is that the product is fermented. This could aid in a healthier gut biome, preventing common intestinal bacterial infections.

I am not going to pretend to be an expert regarding coconut aminos or act like they are AMAZING for you because let’s face it, every sauce is a processed product. However, I do believe that soy can alter your hormones and I choose to not have any in my diet (except for my occasional sushi treat).

Soy contains high levels of GMO and has estrogen-like effects that can cause breast cancer risk, decrease testosterone, and affect digestion, sexual maturation, and thyroid health.

These are some brands with simple ingredients that I like using… especially the mix of apple cider vinegar (which I am a huge fan of) and the sweetness of the coconut aminos go so well together.

About Cast Iron Pans:

Cast iron pans are the most durable and safe cookware you can own that also give you the benefit of additional iron in your diet. Many pans available now are teflon coated/non-stick that contain possible carcinogenic materials. I prefer to be safe and use a pan that our ancestors have been using for centuries.

Cast iron pans can withstand very high heat making it a great option for searing meat on the stove top and then transferring it to a 450-500°F oven.

They also maintain heat very well. Allowing a very thorough and even cook.

Some cons of cast iron cooking are:

  • They are heavy

  • They need to be regularly seasoned or a lot of foods will stick to the pan.

  • You can’t cook ALL foods on this pan, such as acidic foods and delicate foods like fish.

  • They are overall much higher maintenance than a non-stick or stainless steel pan. They need to be regularly cared for before/after cooking.

    To see which cast iron pan I have, follow this link!

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Equipment:

Ingredients:

  • 1 venison backstrap (usually 2-3 lb’s)

  • 1/4-1/2 stick butter (2-4 Tbsp.)

  • 1 Tsp. Salt

  • 1 Tsp. onion powder (optional) or small fresh onion

  • 1 Tsp. garlic powder (optional) or 2 fresh garlic cloves

  • 1/8 C. coconut aminos (optional)

Steps:

  1. If marinating: marinate with 1/8 C coconut aminos and dry seasonings overnight or at least 2 hours before cooking.

  2. Remove back-strap from the fridge and allow to sit at room temp for at least 30-60 minutes. I think the longer the better.

  3. Pre-heat your oven to 450°F.

  4. If you chose not to marinate the back-strap, at least add some salt now (to taste).

  5. Turn your cast iron on med/high heat and melt a good chunk of butter in the pan (1/4 stick).

  6. Once the pan is hot and before the butter browns, turn the temp down to medium and place your back-strap on the cast iron for 1 minute on each side.

  7. Place an oven safe meat thermometer in the thicker end of the back-strap and place the cast iron and steak in the oven at an already pre-heated 450°F. If you do not have a meat thermometer that can stay in the oven, check the temperature after 4 minutes.

  8. Once the internal temp reaches 120°F (about 4-6 minutes) remove from the oven.

  9. Remove the steak from the pan and allow to rest with a piece of butter on top for 5-10 minutes. I enjoy the MEATR thermometer because it also tells you when it is done resting!

  10. Slice the backstrap into 1/2-1 inch medallions (see top pic) and enjoy!

    For a visual, see my instagram video here!

Changes/Substitutions:

  • Do not use coconut aminos or any other seasonings.

  • Use other seasonings that you might enjoy or fresh herbs like rosemary, dill, etc.

  • You can cook the back-strap on the cast iron the entire time without placing it in the oven! I would cook it for 3 minutes on each side. Just ensure that the back-strap is fully to room temperature and the pan is turned down to medium before adding the meat.

  • You can grill back-strap instead of using a cast-iron! Make sure the grill is up to high heat for 15 minutes beforehand and then lower the flames to a medium heat, searing for about 3-4 minutes on each side.

    I highly recommend using a thermometer no matter what method you use to ensure you’re not overcooking this very lean delicate meat!

Sadie creates naturally sweetened and savory dishes with an animal-based way of eating in mind.

Meal prep is her specialty.

She likes to make traditional recipes that are inclusive to everyones palate and lifestyle, while showcasing natural alternatives.

Learn more in “About me”

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