The Perfect Steak

All these years I have been grilling steak and not getting very good results.  Grass fed beef often ends up tough rather than tender.  Luckily, I just bought Tim Ferriss's book - The Four Hour Chef.  Highly recommended!

Here are the basics to making a perfect steak:

• Warm it up - at least room temperature, or preheat in the oven (you'll soon see)
• Sear it on both sides on the grill (2 - 3 minutes)
• Put it back in the oven at about 250F and then cook slowly for about 20 - 25 minutes.  Check it with a meat thermometer.

And... there you have it, the perfect steak.  If you've been making it any other way, I suggest trying this method and seeing how it works.  Tasty!

Step by step

Warm at 200 degrees for about 10 minutes on a baking rack in the oven

Grass fed strip steak... you can see it is just a little cooked

After the grill - back to the oven at 250.  Check the temp after 15 minutes.

Seared, still cool in the middle

Interior temp of about 125F

Perfect medium rare - with a huge pile of veggies

Eggs, Eggs, Eggs

Here are a few fried eggs options.  Mostly, I eat them for brunch on the weekends and try to eat 3 at a time.  Good protein, saturated fat, choline, and vitamin K2.  Choline is a vital nutrient... just not one that you hear about as often as vitamins and minerals.  From the Wikipedia page:

In general, people who do not eat many whole eggs may have to pay close attention to get enough choline in their diets.^[15]Studies on a number of different populations have found that the average intake of choline was below the adequate intake.^[2][16]

Vitamin K2 is crucial for immune system function and working with Vitamin D.  If you supplement Vitamin D, you need to make sure you're getting enough K2 to avoid arterial calcification.

The crucial piece of kitchen equipment is the small Lodge Cast Iron pan.  Well seasoned with Bacon grease.

Eggs - they're great for dinner, too.

Reheat some grilled bratwurst

Add eggs

On the plate - reminded me of living in San Antonio - sausage and egg tacos...
but these days, I'm grain free

Scrambled - with Mustard Greens

On the plate - with bacon and Vermont Cheddar (from raw milk)

Moroccan Lamb Sausage & Carbs

Here's some Moroccan Lamb sausage from the DeKalb Farmer's Market.  Quite good, although the Greek version I had last week might be a little better.

Since I'm officially adding back the carbs, here's today's recipe:

3 links lamb sausage
Cauliflower
Red Kale
Red potato (one, medium)
1 cup Koku rice
~2 tbsp ghee (to fry the veggies)
~1 tbsp butter - on the rice

Here are the Nutritiondata.com stats:

http://nutritiondata.self.com/services/referral?messageKey=0d046b5ddc76307c7a68c3306b7d8c2a

Basic stats:

1250 calories

28% carb

48% fats

24% protein   (probably less... had to improvise because the database didn't have lamb sausage)