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!
Caveman Cobb with Pan Seared Tenderloin and Honey Pepper Vinaigrette
Preparation Instructions for the Salad:
Honey Pepper Vinaigrette
Preparation Instructions for the Dressing:
“Keep It Paleo!”
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.
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.
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.
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!