Brenda Khan
The carnivore diet is a restrictive approach that involves eating only meat and eliminating vegetables, fruits, carbs, and other food groups. Cooking steak is an essential skill for those on this diet, and there are various methods to prepare it, such as grilling, pan-frying, and the reverse sear technique. The reverse sear method involves cooking the steak at a low temperature to tenderize the meat before searing it over high heat. This technique works for various steak cuts and can be cooked at different oven temperatures. Seasonings are typically limited on the carnivore diet, but some people include salt, pepper, and butter. It is important to consider nutritional needs and consult a healthcare professional before starting this restrictive diet.
| Characteristics | Values |
|---|---|
| Type of meat | Beef or steak |
| Seasoning | Salt, pepper, rosemary, butter, beef tallow |
| Cooking methods | Pan fry, grill, charcoal, propane, sous vide, reverse sear, smoker |
| Steak type | New York strip, ribeye, chuck, filet mignon, picanha, t-bone, porterhouse, tri-tip |
| Meat quality | Grass-fed, pasture-raised |
| Nutritional considerations | Consult a healthcare professional, potential for inflammation |
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What You'll Learn
The reverse sear method
The key to the reverse sear method is to cook the meat "low and slow" initially, allowing the connective tissue to break down and the meat to tenderize. This can be done in an oven at temperatures ranging from 200 to 325 degrees Fahrenheit, with the duration depending on the thickness of the steak. On average, this step can take anywhere from 30 minutes to an hour.
After the low and slow cooking, the steak is seared on both sides over high heat to add a nice layer of flavor. It is important to let the steak rest after searing to help lock in the flavors and ensure the meat is tender.
A meat thermometer is highly recommended for precision, as it allows you to cook the steak to your desired internal temperature without overcooking or undercooking it. The reverse sear method is versatile and can be adapted to your time constraints and oven temperature preferences.
The carnivore diet emphasizes the quality and flavor of the meat, so investing in high-quality, grass-fed beef is essential. Additionally, fats contribute significantly to the overall taste and texture, so choosing a fatty cut of meat is recommended. Seasonings are typically limited on the carnivore diet, but sea salt, coarse black pepper, and butter can enhance the flavor of your steak.
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Using a contact grill
A contact grill is a great option for cooking steak for the carnivore diet. It's quick and easy, and cleanup is a breeze. Here's a step-by-step guide to help you cook a delicious steak using a contact grill:
Step 1: Prepare the Steak
Start by choosing a good cut of steak. Some popular options include ribeye, New York strip, chuck, and filet mignon. If you're following the carnivore diet, make sure to select grass-fed, grass-finished steak for optimal taste and nutrition.
Step 2: Preheat the Grill
Before placing the steak on the grill, make sure to preheat it to medium-high heat. This will help create a nice sear on the surface of the steak.
Step 3: Season the Steak
Generously season both sides of the steak with salt and pepper. You can also add other seasonings like garlic powder, red pepper flakes, or dried herbs if you want to experiment with different flavours.
Step 4: Grill the Steak
Place the seasoned steak on the preheated grill. Depending on your desired level of doneness, cook the steak for 3-5 minutes on each side for a medium-rare steak, or longer if you prefer it more well done.
Step 5: Rest and Serve
Once the steak is cooked to your liking, transfer it to a clean plate or cutting board and let it rest for a few minutes before slicing. This resting period allows the juices to redistribute, ensuring a juicy and tender steak.
Step 6: Enjoy!
Finally, slice your steak and enjoy it as part of your carnivore diet. You can pair it with other carnivore-friendly foods like eggs, bone marrow, or butter if you want to create a more indulgent meal.
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Smoking steaks
To smoke a steak, you will need a smoker and a cast-iron skillet for the final sear. First, season the steaks with salt and pepper on all sides. Then, preheat your smoker to 225°F. Different types of wood will impart different flavours to the steak. For instance, you can use mesquite, hickory, apple, cherry, or pecan wood. Place the steaks on the grates of your smoker and smoke until they reach your desired internal temperature. For rare steak, this is 115°F, 125°F for medium-rare, 135°F for medium, 145°F for medium-well, and 155°F for well-done.
Next, preheat a cast-iron skillet over high heat. Remove the steaks from the smoker and place them in the skillet to sear for approximately 2 minutes on each side. After searing, remove the steaks from the skillet and let them rest for 5-10 minutes. The steak will continue to cook during this time, which is called "carryover cooking". Resting the steak is crucial, as it ensures the juices are sealed in, keeping the meat tender and flavourful.
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Pan-frying
First, choose the right cut of steak. For pan-frying, you want a steak that is not too thick, but has some marbling and fat content. A ribeye, strip steak, or sirloin would be excellent choices. If you are on a carnivore diet, opt for grass-fed beef as it tends to be leaner and better suited to lower-heat cooking methods like pan-frying.
Next, take your steak out of the fridge about 20 minutes before cooking to bring it to room temperature. This will ensure more even cooking. Season your steak generously with salt and pepper on both sides. You can also add other seasonings like garlic powder or dried thyme, but keep in mind that the carnivore diet restricts seasonings to just salt and pepper.
Preheat your pan over medium-high heat. It is best to use a heavy-bottomed stainless steel or cast-iron skillet for the best sear and even cooking. Add a tablespoon of fat to the pan, such as butter, beef tallow, or avocado oil. Once the pan is hot and the oil is shimmering, carefully place your steak in the center of the pan.
For a 1-inch thick steak, cook each side for about 4-5 minutes for a medium-rare steak. Adjust the cooking time according to your desired doneness. If you want to get a nice crust, avoid moving the steak around too much. However, you can flip it occasionally or use tongs to hold it upright to render the fat on the edges.
Once your steak is cooked to your desired doneness, transfer it to a cutting board and let it rest for 5 minutes. This resting period is crucial as it allows the juices to redistribute, ensuring a juicy and tender steak.
Finally, slice your steak against the grain and serve it with your favorite sides. Enjoy the fruits of your labor!
Remember, when on a carnivore diet, it is essential to choose high-quality, grass-fed beef and keep seasonings minimal to comply with dietary restrictions.
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Grilled ribeye steak with buttered bone marrow
To prepare this indulgent meal, start by preheating your grill to medium-high heat. Take your ribeye steak and season it generously with salt and pepper on both sides. If you're using a charcoal grill, season with fine sea salt and bring the steak to room temperature before placing it directly on the charcoal. For a well-done steak, you may prefer to use a pan on an induction stovetop.
Place the steak on the grill and cook for 4-5 minutes per side for a medium-rare doneness. If using a charcoal grill, cook for 7-8 minutes on each side for a similar level of doneness. Adjust the cooking time according to your desired level of doneness and the thickness of your steak.
While the steak is grilling, prepare the bone marrow. Grill the bone marrow for 8-10 minutes, flipping them halfway through. Alternatively, you can cook the bone marrow in a skillet on a stainless steel grid for 15 minutes, cut-side up. Once cooked, remove the bone marrow from the grill and cover it with foil.
When your steak is grilled to your desired doneness, remove it from the grill and let it rest for 5 minutes. This allows the juices to redistribute and ensures a tender, juicy steak. While the steak is resting, melt some butter in a small saucepan over low heat.
To serve, place the grilled ribeye steak alongside the buttered bone marrow slices. Drizzle the melted butter over the steak and marrow to enhance the richness of the dish. Enjoy the combination of juicy, grilled ribeye steak with the buttery and luscious bone marrow.
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Frequently asked questions
The reverse sear method is recommended by several sources. This involves cooking the steak at a low temperature to break down the connective tissue and tenderise the meat, before searing it at a high temperature. This method can be used for any type of steak and can be cooked in an oven or smoker.
The carnivore diet is restrictive and typically limits spices, herbs and aromatics. Salt and pepper are commonly used to season steak, and butter can also be added. Some recipes include rosemary, but this should be omitted for a strict carnivore diet.
Grass-fed beef is recommended as it tends to be leaner and responds better to lower-heat cooking. Ribeye is a popular choice, but other options include T-bone, sirloin, New York steak, or tenderloin.
