Articles - Recipes

Grass-Fed Steak & Veggies

By Brian Copeland

Let's face it, you deserve to eat like a king for all of your hard work. But "oh no!" Red meat is the devil, you will die of heart disease, yada yada yada, give me a break!

Some poorly done research and uninformed Doctors have spread some false-truths about healthy food and told you to eat a diet high in grains and low in meats... The average M.D. has less than 3 credit hours of nutrition in medical school by the way, so be careful who you take advice from.

Now let's see:

• Have waist lines expanded or gotten smaller since our grandparent's generation? = expanded
• Has heart disease increased or decreased? = increased
• How's that high-grain-low-meat diet working out for ya? I thought so...

Not only is organic grass-fed beef not going to give you a heart attack, it is very healthy. Full of B vitamins, protein, omega 3 fatty acids, amino acids (which help detoxify your body, boost your immune system and build muscle) and it just plain tastes good.

Now I won't deny that grain-fed beef is not the healthiest option. It is full of synthetic hormones and pesticides which cause havoc in your body. Grain-fed beef may be a little cheaper it is far inferior to grass-fed beef.

Oh did I mention that grass-fed beef is lower in calories than grain-fed beef?

By the way, if you were told to stay away from red meat because cholesterol increases your odds of a heart attack... ask for the proof... You see, I'm still waiting for someone to back that up with real scientific research.

The research shows that eating cholesterol does not raise your cholesterol... also, the research shows that high cholesterol has ZERO connection to heart disease. That is a convenient lie created by the pharmaceutical companies to sell more statin drugs, a multi-billion dollar per quarter industry.

In fact, grass-fed red meat is full of CoEnzyme Q10 which HAS been proven to prevent heart attacks and improve vascular health.

So the next time some uninformed type goes peddling 30-year-old-government advice about red meat... tell them to go eat a fat one! A fat juicy steak that is. :-)

Now on to the delicious cow love!

Ingredients:

• Grass-fed organic rib eye steak
• Organic butter x 2 Tablespoons
• Organic GMO-free coconut oil x 1 Tablespoon
• Asparagus x 1 bunch
• Red Onion x 1
• Mushrooms x 5
• Garlic Cloves x 2
• Fresh Basil leaves x 5 - 8
• Organic Extra Virgin Olive Oil x 1 Tablespoon
• Freshly Ground Black Pepper
• Natural Sea Salt (the unbleached stuff like Celtic Sea Salt, it will not be white)
• You will need a cast-iron skillet (or other skillet that has no teflon or other coating that is dangerous at high temperatures and can be put in the oven)

Note: this recipe is a combination of Alton Brown's and Dr. John Berardi's with a twist of Brian Copeland ingenuity

Calories Per Serving 500 calories - you could eat 3 - 4 meals like this per day and only be at 1,500 - 2,000 calories!!!

• 8 ounces grass-fed rib eye = 500
• 2 tblsp organic butter = 200
• 1 tblsp organic coconut oil = 120
• 1 bunch Asparagus = 30
• 1 red onion = 40
• 5 mushrooms = 20
• 2 garlic cloves = 8
• fresh basil leaves = 0
• 1 tblsp extra virgin olive oil = 130
• Total Calories = 1,000
• Assuming 2 servings divided by = 500 calories per serving

Directions:

1. Cut up your asparagus into desired lengths (3" or so), slice mushrooms fairly thick (about 4 slices per mushroom), chop onion into large chunks (1" by 1" pieces or so)

2. Mash garlic and rub one clove on each side of the meat as a seasoning, leave the garlic in large chunks on the meat, as you pan sear it later the garlic will roast and become unbelievably delicious

3. Now add a layer of sea salt and black pepper. This will act like a crust when we sear the meat later. (I also add a little bit of organic chili powder and garlic powder)

4. Now put the steak in your freezer for about 45 minutes. This will not freeze the steak but will make it cold so that later when you sear the outside the inside will cook slower and thus leave the inside less done

5. After 45 minutes have the oven preheated to 350 with the cast iron skillet inside

6. Now take the steak out of freezer, put the cast iron skillet on the stove on a burner set to high

7. Put just a little organic butter and coconut oil in the pan. (these are good fats to use because they don't burn easily at high temperatures and they are healthy)

8. Swirl the butter around and now add the steak... listen to that glorious sizzle!!!

9. Now let it set for about 2 - 3 minutes on one side. If it smokes too much turn on your range fan and you can also put the skillet in the oven

10. Now flip to the other side for an additional 2 minutes. I like to leave the skillet on the stove as much as possible because I prefer the inside of the steak raw... I mean rare... I mean raw!

11. If you prefer medium-rare or medium just put the steak in the over for an extra couple of minutes till desired doneness is reached. According to Dr. Joseph Mercola, eating raw meat, provided that it is organic and you know the source is healthy, is a very healthy thing to do; I prefer the meat super rare on the inside and blackened with seasonings on the outside. Everyone who tries my steak who normally eats well-done never complains about the red middle and they love the flavor!

12. Now take the steak out and set it on a plate covered with aluminum foil to rest for about 5 minutes.

13. While the steak is resting put some extra virgin olive oil on a cutting board and put some fresh basil leaves on top. Now chop the basil into the oil.

14. Also put the asparagus, onion and mushrooms into the cast iron skillet along with some organic butter and coconut oil and some dried herbs of your choice. I like garlic, rosemary, thyme, black pepper and sea salt.

15. Put the skillet in the oven. NOTE: you may need to do the veggies in batches or at least stir the veggies every minute so that they all get some pan-searing time for flavor.

16. When the veggies are done, plate them with the steak, add the olive oil/basil spread on to the top of your steak and serve!

If you are serious about fat loss, muscle gain and getting that lean and athletic body you have always wanted then nutritionist Dr. John Berardi, PhD, CSCS has the best nutrition program commercially available. It is the one I recommend to all of my clients. Learn more about Precision Nutrition here. 

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