Happy Muscle Monday and I hope everyone had a great 4th of July. For those of you that cashed in on the 25% off I had running, I’m sure you’ll enjoy the books as much as you’ve enjoyed reading this blog and thanks for your patronage!
I hope everyone’s week is off to a great start. After having a nice tasty refeed day yesterday I thought I’d share another Grill Memoir that’ll have you switching from eating Steak on Sundays, to whenever you want.
Enough small talk, let’s get started.
I always find myself pulling in two different directions in that I like traditions and orderliness, but then I also like bending the rules and having fun. Naturally this bleeds over into my love of nutrition and food, which means I’m always thinking of new ways to still thoroughly enjoy eating things I want to without sacrificing my health – or waistline, for that matter (nobody likes a flab-pack).
You can’t get anymore traditional than a steak on Sundays – but just like how I occasionally eat dessert before dinner, sometimes Sunday is just too long to wait for a good steak. So here’s a straightforward recipe that’ll put steak on the menu any day, while still replenishing your muscles after a tough workout.
The SUPP UP. Steak.
Makes: One damn good steak.
Prep Time: 30 minutes.
Cook time: 20~ minutes (depending on the thickness of the steak and how cooked you like it – in this case, it’s well done).
Total Time: 50 minutes tops.
Items Needed: Cast Iron Skillet or A George Foreman Grill (this is like…really important. Paramount, even). A bowl. Hands.
- Apple cider vinegar (ACV)
- 1 steak
- Salt, fine and non-iodized (to taste)
- Black Pepper (to taste)
- Fresh Crushed Black Peppercorns
- OPTIONAL: Steak rub
- OPTIONAL: Jack Daniel’s Steak Sauce / Barbecue Sauce
- Grab your bowl and pour in a decent amount of ACV – I usually go for a 2 tablespoon minimum, then fill the rest of the bowl halfway with ice cold water.
- Rest your thawed or fresh steak in there for about 20-25 minutes, in the fridge. Go for a walk or maybe a brief rowing session.
- Take it out, pat it dry…and tenderize the hell out of it.
- Season it like your life depends on it – I’m usually very generous with the salt and pepper as it really brings the flavor out in the meat. Fresh cracked peppercorns further enhance this.
- OPTIONAL: Use your favorite steak rub.
- Get either your cast iron skillet (the black ones) or your George Foreman grill fired up – the grill/griddle combo ones are the best in my opinion and make sure it’s HOT.
- Check to see how hot it is by sprinkling some water – it’s ready when you hear that satisfying “Tssssst….”.
- Toss your steak on there and sear both sides quickly, then let it cook through to your liking – I prefer mine well done. This usually takes about 20 minutes.
- OPTIONAL: Try a favorite of mine I’ve been using for a while now – Jack Daniel’s Barbecue Sauce. A little sauce never hurt anybody, especially in a clean cheat meal…and let’s be honest – unless you’re competing for Mr. Olympia, you’re pretty safe.
- Make a side salad and some red potatoes to go with it, or another vegetable and starch of your choice.
- Fight your family back when they all mosey into the kitchen to see what you’re making.
Pretty clear cut right?
Few things to mention…
The key to a good steak is moisture, and seasoning. All you Kings (and Queens) of the grill out there know what I mean, but for those of you just learning, these are the second, and third most important things to remember. The first thing to remember is, know why you’re using the seasonings you do, and what they’re doing for your nutrient profile.
Apple Cider Vinegar is nature’s tenderizer. It saves you having to use a meat mallet in excess (though I still do). Salt helps bring the flavor out in the meat, and dries up any excess blood while still retaining moisture – it also helps boost your sodium levels, key for if you’re working out. Black pepper also helps boost flavor, and again, tenderizes the meat, in addition to being a powerful antioxidant.
For the optional ingredients, there are a fair few steak rubs out there that have quality ingredients which can help boost your immune system with the spices in them – just avoid any that have MSG (or as I like to call it, the sexy, but deceptive flavor enhancer). Adding Jack Daniel’s sauce to slather on top or dip into can add even more flavor, but I personally like it as I’m a sauce person and from time to time, appreciate a good one on my steak…it also helps with creating a tender, juicy slab of meat on your plate.
While I’m a fan of grilling outdoors and generally avoiding mentioning any products or brand names, like I said in chapter 2 of SUPP UP. No Bull, Gym in a Bag Workout Guide, there are a few rare occasions I’ll give a subtle nod to some things – a George Foreman grill is one of those things.
Steaks don’t have to be off the menu with a Foreman grill. It’s really, really fast at grilling, cooks your food without drying it out, and I like it because even though I make it my business to buy lean-to-extra lean cuts of meat, this grill really does a good job at removing any unnecessary excess fat.
Lastly, this recipe can also be converted into one mean, dubiously tasty steak sandwich…maybe I’ll share it with you guys – Contact me and let me know if you’re interested ;).
If you read either SUPP UP. On The Go or At Home nutrition books, you’ll know exactly what I mean when I say the above ingredients provide you with plenty of other nutritional benefits (if you haven’t, well…you know what to do).
If you liked this recipe, share it.
If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy (as a heads up, this isn’t a recipe from the book, just something I make from time to time that I wanted to share).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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– SUPP UP.
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