131° Grass Fed Tri-Tip with Chipotle Parsnips and Guac




Tri Tip! As it gains popularity, it also gains abuse in that many times it is over cooked and cut improperly. In today’s video, I challenge myself to cook a two-pound, 5280 Beef, grass-fed tri tip to exactly 131°F. Using only touch, I am able to get within 2 degrees (it ended up at 133°).

Four tips I’ll give you to cooking tri tip:

1. Be sure to cook it to the right temp. I think 131° is perfect.

2.  Use enough salt. You have to season according to the thickness of the cut, so don’t be shy.

3. Allow the meat to rest for a minimum of 10 minutes before slicing. And, when you do, cut across grain to ensure a tender bite and limit meat strings stuck between your teeth.

Okay. Watch the video, give this one a go and be sure to post any questions to comments…

It’s been a wild couple of weeks in my world. The kind of stuff that makes you feel alive. A trip to San Francisco,  my Mom, sister, brother-in-law, niece and nephew visiting, a trip to LA, early mornings, mass meal production, workouts with friends, eating squid and riding scooters with @Skunkintheworks. It is all good stuff and I wouldn’t have it any other way.

I now prepare for Power Monkey Camp 2.0 where The Jo, The Bro and @jessiesmassie will accompany me to Tennessee for a week of food, fitness and fun. Today, one of “The Bro’s” friends told him that there is a five minute water slide in Tennessee with a loop-d-loop, so he’s already got his trunks and goggles packed! It’s going to be a great time and I’ll do my best to document the experience, so be sure to stay tuned…

Have a great evening, stay hydrated, and do your best to…

“Keep It Paleo!”

Your Pal,

Paleo Nick


131° Grass Fed Tri Tip with Chipotle Parsnips and Guac

Ingredients List:

Preparation Instructions:

  1. Heat a grill or grill pan over medium-high heat.
  2. Season the fat cap side of the tri tip with salt, drizzle it lightly with olive oil and place it, seasoned side down on the grill. Season top side with salt.
  3. Cover grill with a hotel pan or lid. Rotate meat every 2-3 minutes creating a new grill mark. Turn after two grill marks are made, and be sure to mark it on the sides as well.
  4. Cook until it reaches an internal temperature between 120°F (Medium Rare-Rare) and 140°F (Medium Rare-Medium).
  5. Allow meat to rest for 10 minutes before slicing across the grain. Pair with Chipotle Parsnip Puree and 60 Second Guac.

Chipotle Parsnip Puree

Ingredients List:

  • 6 Parsnips, Peeled and Chopped into uniform chunks
  • ¼ Cup Coconut Milk
  • Kosher Salt, to taste
  • Black Pepper, to taste
  • 1 Tablespoon Chipotle Puree

Preparation Instructions:

  1. Place Parsnips in a pot of cold water and bring to a simmer.
  2. Cook until they become fork tender, and then strain them through a colander.
  3. Place cooked parsnips in a food processor and puree until smooth.
  4. Add Coconut milk and chipotle, and puree one more time, then season with salt and pepper to your liking. (just like I do in the video).

“Keep It Paleo!”

Nick’s Zone Breakdown:

This is a well balanced meal when including the parsnips and guacamole. While the video is designed to highlight the grilling technique and desirable temperature zone, the meal would be incomplete without the carbs and fat.

Protein: (5)

We are using Grass Fed Beef, which is 1 ounce per protein block. I’ll estimate that we have 5 oz. of protein on the plate, so five protein blocks.

Carbs: (3.5)

We look to the parsnips to provide the carbohydrates. They are 1/3 cup per block and we have approximately 1 cup on our plate, so 3 carbs blocks.

We also have some carbs mixed into the guac, but not enough to count. If I had to guess, I’d say maybe .5 blocks between the onion, lime juice, and tomatoes.

Fat: (5)

We have some coconut milk in our parsnip puree, which provides equivalent fat blocks to carb blocks, so 3 fat blocks from that.

I estimate guacamole to have 1 fat block per heaping tablespoon when made with a good amount of veggies. Avocado alone is 1 block per tablespoon. Let’s say we have two heaping tablespoons here, so two more fat blocks. Which gives us our protein/fat balance.

Balancing Act:

We have 5P, 3.5C, 5F. This means we need a little more carbohydrates. We could easily add more parsnips, or we could simply eat an apple for dessert and call it good. That’s what I’d do. If you are a big guy/gal who has a .7+ activity factor, feel free to be a bit more liberal with the guacamole as we know it is glycemically neutral, but provides extra energy to fuel the active lifestyle.

Anna’s Zone Breakdown:

We will combine the tri tip, the parsnip puree and the guac to get our totals for this recipe.

Protein: (20)

Our protein comes from our Tri tip.  Our pre cooking weight of it is about 681g and then after cooking weighs in around 565g.  With 28g equaling one block, we have 20 blocks from.

Carbohydrates: (10)

6 parsnips equal 8 carb blocks.  About ¾ of a parsnip equals one block.  Additionally we get one block from the oinion in the guac as 2/3 of a cup equals one block.  Our final block comes form a combination from the juice from one lime, the garlic clove and the jalapeno for a total of 10 blocks.

Fats: (50)

A majority of our fats are coming from the avocado.  We get about 10 tablespoons from one avocado so about 40 total from the 4.  We know that 1 tablespoon equals one block.  Additionally we get 8 fat blocks from the ¼ cup of coconut milk.  Our final block or two is going to come form the small drizzle of live oil that we use.  Since we don’t have a measure for this, we are going to count it as 2 blocks for a total of 50 fat blocks.

Balancing Act:

If we divide this into 5 meals, we get 5 4-protein, 2-carb, 10-fat block meals.  It is a little heavy on the fats, but occasionally we can get away with having a few extra fat blocks.  Just be careful to not over eat them in other parts of the day.

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