Maybe it is because I spent my afternoon yesterday in a packed Buffalo Wild Wings watching the U.S. Men’s National Team take on Belgium. Maybe it is because it was almost as if I could feel the entire country unifying under Tim Howard’s record setting performance. Or maybe it is that the 4th of July is around the corner. Whatever it may be, I am feeling patriotic today.
In fact, I’m sitting in the euphoric aftermath of a beautiful, and very American dinner: seared grass-fed ribeye steak with a blue cheese crumble, a big salad that even Elaine Benes would be proud of, and a bunch of grilled onions.
It was so tasty I wanted to share the recipe, but first I have to explain something. Ribeye steaks are fatty, and this particular steak had a beautiful marble. In spite of that, the entire meal fit my current fat loss diet.
Our Friend, Fat
Unfortunately, we have all lived in a fat fearing culture since the 90’s. This is finally starting to change, and rightfully so. In fact, Time Magazine recently published this cover:
When I saw it, I was overjoyed–partially because butter is delicious and should be eaten, and mostly because we may finally move past our nation’s fear of fat. More and more studies support the healthful natures of fats. Yes, even saturated fats. The only fat that should really be completely avoided is trans fat, which come from hydrogenated oils. Put simply, dietary fat is not the enemy and can actually be beneficial for fat loss.
Before I get too nerdy about fats and their benefits to our androgen balance, I should probably start talking about how to make the steak. This red, white, and blue dinner would be perfect for the 4th.
The Recipe
What you need:
– Red Meat (I used ~8oz of organic, grass-fed ribeye)
– White (hot) Coals
– Blue Cheese (crumbled)
– Olive Oil
– Salt & Pepper (preferably large rock salt, and freshly ground pepper)
1. If you’re using a charcoal grill, get the coals lit.
2. Liberally apply salt and pepper to the steak. Especially with ribeye, you’ll find all sorts of cracks and crevices, as well as nooks and crannies. These are all thanks to the fat marbling. Use an extra heavy hand with the salt and pepper in these empty pockets; they want to be filled with flavor.
3. Let the seasoned meat sit for a bit. Honestly, this can be anywhere from 10 mins to 30 mins. You want to let the meat, salt, and pepper to become well acquainted. Also, bringing the meat a bit closer to room temperature before grilling is a nice perk.
4. Get your cooking surface, whatever it may be, white hot.
5. Grease the meat, not the grill or pan. Simply drizzle olive oil on both sides of the meat.
6. Cook the meat for about 2 mins on each side (for medium rare). Cook times will vary depending on thickness of the steak and how you like your meat. Somewhere between 2-5 minutes should do it for almost any cut and take you as well done as you like.
This is key: do not touch your steak while it is one the grill. Remember the “words of wisdom, ‘let it be.”’ Grill, flip (with tongs), grill. There is no need to poke, prod, smash, or move it. Just let it be.
7. Remove from pan, top with blue cheese crumbles, and let rest for at least 5 minutes. Resting is almost too trying on my patience, but it is critical. It helps the meat finish cooking and locks in juices.
8. After it had rested, I tossed mine under a broiler for a bit to get an extra melt on the cheese. (Optional)
Enjoy It
July 4th quickly approaches. Grills across America will be lit underneath beautiful summer skies; skies that will later be filling with awe inspiring pyrotechnic displays. Save the burgers and hot dogs for another time and show some of your patriotism with this tasty red, white, and blue combo.