Bison Burger with Saskatoon Berry Chutney
- Jun 15
- 4 min read
With a rich history on this land, Saskatoon berries and bison have long been staple foods for Indigenous communities. In honour of Indigenous Peoples Day on June 21, I’m sharing a modern twist on a traditional favourite, one that celebrates these deeply rooted ingredients with respect and creativity.
In this article, you will learn:
Nutrition in Saskatoon Berry Chutney
Conclusion
References
History - Saskatoon Berries
Each summer, these deep purple berries emerge quietly on the prairies—offering not just food, but centuries of medicine and craft. To the Cree, “Mis-sask-quah-too-mina” (Saskatoon berries) were a staple food, enjoyed fresh, steamed, mashed, or dried. Once preserved, they were added to soups, stews, and teas, boiled to rehydrate, or mixed with animal fat to make pemmican.
While similar in appearance to blueberries, Saskatoon berries are nutritionally superior. Current research shows they contain vitamins A and C and boast higher levels of protein, fat, fiber, calcium, magnesium, manganese, barium, and aluminum⁽¹⁾.
Beyond their use as food, the shrub itself held practical and medicinal value. Its flexible wood was used for arrows, baskets, and canoe cross-pieces. Medicinally, the inner bark and roots were used to treat diarrhea, dysentery, painful menstruation, prevent miscarriage, and manage bleeding during and after childbirth. The bark was also applied for snow blindness, and fruit decoctions were used to soothe stomach issues and sore eyes⁽¹⁾.
Nutrition in Saskatoon Berry Chutney
Saskatoon Berries⁽²⁾
Possesses anti-inflammatory, antioxidant, antitumor, and anti-diabetic properties
Supports immune and cardiovascular health
Good source of Vitamin A, B1, B2, B3, B5, B6, B9, B7, C, and E.
High source of phosphorus, potassium, magnesium, iron, sodium, manganese, zinc, molybdenum, copper, and calcium
Olive oil⁽³⁾
Possesses anti-inflammatory properties
Good source of Vitamin E, Vitamin K
Contains trace amounts of potassium
Supports immunity, cardiovascular and brain health
Lowers LDL cholesterol while increasing HDL cholesterol
Onion⁽⁴⁾
May reduce the risk of colorectal, stomach, ovarian, breast, brain, lung, and bladder cancers
Packed with antibacterial, anti-inflammatory, and antioxidant compounds
Supports digestive health
Provides Vitamin C and manganese, with smaller amounts of calcium, folate, iron, potassium, and Vitamin B6
Garlic⁽⁵⁾
Possesses antibacterial, antiviral, and antimicrobial properties
Improves circulation
Lowers LDL cholesterol and triglycerides while increasing HDL cholesterol
May help reverse arteriosclerosis
Stimulates the immune system
Supports respiratory and digestive health
Lemon Juice⁽⁶⁾
Contains vitamin C, vitamin B6, and potassium
May relieve heartburn
May reduce the risk of certain cancers
Supports cardiovascular health
Lowers LDL cholesterol
Apple Cider Vinegar⁽⁷⁾
Supports metabolic and cardiovascular health
Honey⁽⁸⁾
High in antioxidants
Supports metabolic, digestive and cardiovascular health
Helps manage blood pressure and cholesterol levels
Raisins⁽⁹⁾
Good source of iron, potassium, manganese and copper
High in antioxidants
Support cardiovascular, oral, and digestive health
Lower LDL cholesterol
Recipe
Step 1: Gather and Prepare Your Ingredients
One of the most valuable lessons I learned in cooking school wasn’t about fancy knife skills or perfect plating, it was the importance of mise en place. This French phrase means “everything in its place,” and it truly changes how you move through the kitchen. The concept is simple: prep everything before you start cooking, chop the vegetables, measure the spices, juice the lemon. Taking the time to organize your ingredients ahead of time makes the cooking process smoother, more focused, and far less chaotic. And it spares you that frustrating moment when you realize you're missing something essential mid-recipe. Mise en place turns cooking into something calm, collected, and even meditative.
Step 2: Prepare Your Ingredients
I started by warming olive oil in a pan, then added the onion and garlic, cooking them gently until soft and translucent. Next, I stirred in the Saskatoon berries, raisins, lemon juice, apple cider vinegar, and honey. I reduced the heat to low and let everything simmer slowly, allowing the flavors to meld and the mixture to thicken into a rich, jammy consistency.
Conclusion
With their floral, sweet, nutty, and earthy flavour, Saskatoon berries bring depth to this tangy chutney. Traditionally paired with bison, the combination is timeless, where the berry’s brightness meets the richness of the meat, creating a mouthwatering and deeply satisfying experience.
References:
1. Lorrane. Saskatoon Berries [Internet]. [cited 2025 Jun 10]. Available from: https://saskatoonberry.net/blog/index.htm
2. Zhao L, Huang F, Hui AL, Shen GX. Bioactive components and health benefits of Saskatoon Berry [Internet]. U.S. National Library of Medicine; 2020 [cited 2025 Jun 11]. Available from:https://pmc.ncbi.nlm.nih.gov/articles/PMC7245660/
3. What are Saskatoon Berries? their nutrition, health benefits, and more [Internet]. WebMD; [cited 2025 Jun 11]. Available from: https://www.webmd.com/diet/what-are-saskatoon-berries
4 Barbie Cervoni MS R. Olive Oil Nutrition Facts and Health Benefits [Internet]. [cited 2025 Jun 11]. Available from: https://www.verywellfit.com/olive-oil-nutrition-facts-calories-and-health-benefits-4120274
5. Cleveland Clinic. Are onions good for you? [Internet]. Cleveland Clinic; 2025 [cited 2025 Jun 12]. Available from: https://health.clevelandclinic.org/are-onions-good-for-you
6. Bjarnadottir A. Lemons 101: Nutrition Facts and health benefits [Internet]. Healthline Media; 2023 [cited 2025 Jun 12]. Available from: https://www.healthline.com/nutrition/foods/lemons#plant-compounds
7. Proven benefits of Apple Cider Vinegar [Internet]. Healthline Media; [cited 2025 Jun 13]. Available from: https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#faq
8. 7 unique health benefits of Honey [Internet]. Healthline Media; [cited 2025 Jun 13]. Available from: https://www.healthline.com/nutrition/benefits-of-honey#TOC_TITLE_HDR_3
9. Raisins: Nutrition and health benefits [Internet]. WebMD; [cited 2025 Jun 13]. Available from: https://www.webmd.com/diet/raisins-good-for-you
