Caveman Cobb with Pan Seared Tenderloin and Honey Pepper Vinaigrette




Conventional wisdom strikes again!! I was just at Sam’s Club picking up life’s essentials: paper towels, laundry detergent and bacon. While at the bacon cooler, I had to wait for a gal who was picking through the boxes of bacon. When she finally picked one, I said, “Is that the good one?” She showed it to me and said, “It’s the one with the least fat.” I responded by saying, “I heard fat is good for you.” She looked at me like I was crazy and then proceeded to load up with sugar laden, fat-free yogurt…

I wanted to share that because I thought it was interesting.

The Caveman Cobb is a favorite of mine. When eating out, if there’s a Cobb on the menu, I always order it. Today’s version is a simple dish, but it has a few key components. It shows how to throw together a quick vinaigrette, it shows how to pan sear a steak, and it shows how quick and simple a delicious meal can be when you’ve done your weekly prep.

This was the last meal that I made in my February shoot. I was tired and hungry and forgot to snap some pictures. But, here are two screen shots that I grabbed of the steak. Just remember, hot pan, ample salt and don’t overcrowd.

Learning to tell doneness by touch is a skill only developed by practice. So, stop staring at your computer and start practicing… 🙂

I hope you enjoyed this video/recipe. Please share pictures if you make this.

Keep it real and Keep It Paleo!


Paleo Nick

Caveman Cobb with Pan Seared Tenderloin and Honey Pepper Vinaigrette

Ingredient List:

  • 1 – 8oz. Beef Tenderloin Steak, approximately 1” thick
  • 2 Hard Boiled Eggs, quartered
  • 1 Roasted Beet, julienned
  • 1 Cup Roasted Butternut Squash, roughly chopped
  • 12 Cherry Tomatoes, halved
  • ½ Avocado, sliced
  • 2 Handfuls Spring Mix
  • Honey Pepper Vinaigrette, to taste (see recipe below)
  • Kosher Salt, to taste
  • 1 Tablespoon Olive Oil

Preparation Instructions:

  1. Heat a large sauté pan over high heat.
  2. Dry Beef Tenderloin on all sides with a paper towel and season top side with Kosher Salt.
  3. Add Olive Oil to preheated pan and place steak in pan, seasoned side down. Season top side with Kosher Salt.
  4. Cook for approximately 2 minutes or until a hard sear is achieved.
  5. Flip steak over and cook for another 60-90 seconds for medium-rare. Adjust cooking times to achieve desired doneness.
  6. Remove steak from pan and allow to rest on a plate for 5 minutes before slicing.

Preparation Instructions for the Salad:

  1. Place Spring Mix in the center of a large plate.
  2. In your mind, cut the plate into 5 pie slices and then place each of the following ingredients in its own piece of pie: Eggs, Beets, Butternut Squash, Tomatoes and Avocado.
  3. Dress the salad with the desired amount of Honey Pepper Vinaigrette.
  4. Top with sliced Beef Tenderloin and Enjoy. Bon Appetit!

Honey Pepper Vinaigrette
Yields: 4-2C, 9F block servings or 8C, 36F

Ingredient List:

  • ¼ cup Honey
  • 1/3 cup Rice Wine Vinegar
  • 1 Tablespoon Sriracha or Tabasco
  • ½ teaspoon Black Pepper
  • ¼ cup Coconut Oil, warmed to a liquid state
  • Kosher Salt, to taste

Preparation Instructions for the Dressing:

  1. Combine all ingredients, except oil and salt in a blender.
  2. With blender running on medium speed, slowly drizzle in Coconut Oil to emulsify.
  3. Season with Kosher Salt to your liking et Voila!
  4. Store in a squirt bottle in the refrigerator for up to a month.

“Keep It Paleo!”

Zone Breakdown:

For Salad:


Our 8oz steak raw after cooking comes in around 6.5-7oz and with 1 oz equaling one block we will say that we will get 7 protein blocks from the steak. In addition, we are using two hard boiled eggs which each give us an additional 2 proteins for a total protein count of 9.


We are using one beet, which on average will fill about 1/2 cup, which equals one block. The we have 1 cup of butternut squash which also equals one block. Our tomatoes will all fit into about one cup which again is 1 block and finally the 2 handfuls of spring mix, although it’s not a scientific measurement, it takes a lot (4 cups) to equal one block so we will count this too as 1 block for a total of 4 carb blocks.


Our fats are coming from the oil and the avocado. We have one tablespoon of olive oil which we know is 9 fat blocks as one block is 1/3 of a teaspoon. Additionally we get 8 blocks from the avocado. One tablespoon equals one block, and we know there are 16 tablespoons in one cup. An average avocado without the pit or skin weighs about 150g, the amount that one cup weighs, so therefore we can figure out that one avocado has 16 blocks in it and 1/2 an avocado equals about 8.

Balancing Act:

This salad not entirely balanced but not so much that you can’t make it work. If you break it into two meals, you end up with a 2-carb, 4-5 protein, 8 fat meal. If you supplement the salad with some fruit or other carb after the meal, you can bring this up to a balanced 4 block meal for carbs and protein and just take a few fat blocks out later or earlier in the day.

For Dressing:

There is no protein in this recipe

Our Carbs are coming form our honey in this recipe.  We are using ¼ of a cup, or 4 tablespoons and since we know that ½ tablespoon equals one block, we therefore have 8 blocks from honey.

Our fats are coming form the ¼ cup of melted coconut oil.  We know that 1/3 of a teaspoon equals one block, and therefore there are 9 blocks in one tablespoon so we have 36 fat blocks in this recipe.

Balancing Act:
When all is mixed together we will have about 1 cup worth of the vinaigrette.  Is we divide this up, we can get 4 servings with 2 carb blocks and about 9 fat blocks each in a ¼ of a cup.  Use as you desire, and remember to add the blocks from this to your salad and enjoy!


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