Pan-Grilled Rib-Eye Steak

Ribeye Steak & Kale

Ribeye Steak & Kale

Steak makes me happy.  As a person who dabbled in vegetarianism for 18+ months of my life, I had no idea what I was missing.  Prior to my my craze for steaks and after my stint in vegetarianism, my protein of choice was chicken and fish.  Nothing wrong with these options, however life became a bit more livelier when steaks entered the scene.  My favorite cut is Rib-eye followed closely by the New York variety. These cuts are a bit fattier than sirloin and filet mignon — which are also tasty in their own right.

The best steaks I’ve ever had are the ones I’ve prepared. True story. I do not intend to brag, in fact I get a bit disappointed when I put down $30+ for a restaurant prepared steak and upon one bite, realize that it fails miserably in taste compared to what I can make at home for less than half the cost.  And survey says:  home-prepared steaks taste better than restaurant steaks!  There is a valid explanation for this people:  my steaks = grass-fed, pastured; most restaurant steaks = commercial  grain fed.  When cows eat the food nature intended for them to eat (grass), they taste better.  Grass-fed meat is worth the extra price when it comes to taste, tenderness, nutrients (more omega-3s), and ethics (human farmers vs. machines & chemicals).  If you have not made the switch to  grass-fed meat yet, I dare you to take this challenge:  purchase a grass-fed steak and a commercial grain-fed steak and prepare this recipe using both steaks.  Taste and tell me what you think.  Be forewarned: once you go grass-fed you won’t go back!

This pan-grilled steak recipe is simple, easy, and delicious.  Enjoy it with a side salad or sauteed greens.

Pan-Grilled Steak

Ingredients (makes 1 steak; multiply ingredients by # of steaks prepared)

  • 1 steak (cut of choice), 1 inch thick – (I used Ribeye)
  • 1/2 Tablespoon coconut oil (or fat of choice)
  • 1/2 teaspoon sea salt, divided for each side
  • 1/2 teaspoon black pepper, divided for each side
  • sprinkle of dried thyme, on each side
  • sprinkle of dried sage, on each side


Steak ingredients

Steak ingredients


1.  Season steak on both sides liberally with seasonings.

steak seasoned raw

Seasoned Raw Ribeye

2.  Heat stainless steel or cast iron skillet on medium-high heat. Add coconut oil.

3.  Once oil is heated, add steak.

4.  Let steak cook on one side for 3 minutes (do not move or poke holes in steak).

5.  After 3 minutes, flip steak being careful not to poke holes so that juices will not leak.  Continue cooking for another 3 minutes.

6.  Turn off heat, immediately remove steak from pan and put on plate.

steak done

Ribeye – done

7.  Let steak sit for 5 minutes to absorb juices before cutting.  Steak will be medium-rare.  If you prefer well-done, cook for 2-3 minutes longer per side.

Medium Rare Ribeye Steak

Medium Rare Ribeye Steak

Enjoy with a side of vegetables.  I ate mine with sauteed kale. Yum.

Pan-Grilled Ribeye w/ Sauteed Kale

Pan-Grilled Ribeye w/ Sauteed Kale

Bon Appétit!

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.  

Easy Sautéed Kale

Easy Sautéed Kale

Easy Sautéed Kale

Kale — is what’s for dinner (plus a side of meat for a delicious meal).  If you do not regularly eat kale at least 2-3 times per week, or green leafy vegetables in general, I suggest you start now.  Your immune system, waist line, and brain will thank you.  Google “top superfoods for <fill in the blank>”  and you will find kale listed — for so many good reasons.

Kale has a plethora of health properties including:

  • high in vitamin A – important for skin
  • high in vitamin C – boost immune function
  • high in vitamin K – blood clotting and healthy gums
  • improves cardiovascular health
  • lowers risk of cancer
  • superb antioxidant & anti-inflammatory properties
  • source of trace minerals – vital for basic bodily functioning & metabolism
  • excellent for detoxification support – clear away the bad stuff!


I eat kale because it is simply delightful in taste.  Especially if you lightly saute it in a bit of fat — coconut, olive oil, or butter are prime choices.  Kale is the perfect side dish to accompany steak, chicken, or lamb; or eat it alone; make it the base of your raw salad; mix it into your morning smoothie; throw it in your soup; bake kale chips!  So many ways to prepare kale, your taste buds will not get bored.  Try this sauteed kale recipe.  Your family will love you for it — even your picky little brother who “hates green food.”  When it comes to good food, I love changing people’s mind and opening their taste palettes.

Easy Sautéed Kale


kale ingredients

  • 2 bunches organic kale
  • 1.5 Tablespoons coconut oil (or fat of your choice)
  • 1/2 teaspon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 wedge of medium sized lemon



1. Wash, de-stem and tear/chop kale into bite-sized pieces.

2. Heat large pan on medium, add fat until hot but not smoking.

3. Add kale and mix in until the kale cooks down a little, about 2 -3 minutes.

4. Add salt & pepper then cover for on low for 5 minutes.

5. Remove from heat & squeeze the lemon juice onto the kale.  Mix.

6. Enjoy.

Makes 2 – 4 servings.

pan of kaleEasy Sautéed Kale

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.  

Eat Wholesome Foods for Optimal Health

Good Wholesome Foods

Why do some foods cause horrible side effects on the body and brain?  Particularly within 24 hours of eating breads, fried foods, and sugary desserts, I feel bloated, gassy and experience brain fog.  My ability to think is impaired quite a bit and I am more irritable and fatigued than ever.  These feelings after eating certain foods often impair my otherwise good mood and energetic nature.  Over the years I have realized that eating these foods at the expense of feeling optimal is not worth it.  Thankfully, I have learned the importance of eating whole foods full of nutrients, staying clear away from processed foods and rancid oils.  By eating this way, I thrive both mentally and physically.  And most importantly, I LOVE eating this way.

So What To Eat?

If you google ‘healthy diet’ the search engine will bring up over 185,000,000 results!  Within that total, I would guess there are over a million different types of ‘healthy diets’ being advocated.  So for the average Joe (or Josephine) who rightfully is seeking to follow a ‘healthy diet’ there is a high chance that he or she will  fall prey to many false claims selling quick fixes or products.

Fortunately, the solution is more simple than most people think:  just eat whole foods.  When I say whole foods, I mean food that is as close to nature as possible.  Things that only have one-ingredient are a prime example i.e. what are the ingredients in an avocado?  Avocado.  What about a container of strawberries?  Just strawberries.  Sounds simple right?  Although an easy concept to understand, to the newbie trying to follow the path of whole-foods eating, the task can be quite a difficult one.  Food manufacturers put so much junk in foods including sugars, soy, wheat, and rancid oils. A chicken vegetable salad from the local Cafe can be packed with inflammation causing vegetable oils and sugar in the dressing.  In this instance, without any knowledge, good intentions can wreak havoc on one’s health.

What Foods Cause Issues?

In a nutshell, sugar and refined carbohydrates, plant oils, soy, gluten/wheat, and even non-glutinous grains and legumes can keep one away from their goals of optimal health.  For those that are sensitive, dairy can be a culprit as well.  Many of these foods lead to fat gain, heart disease, diabetes, inflammation, accelerated aging, autoimmune conditions, congestion, sleep issues, etc.  Simply removing these foods from the diet has been shown to reduce, if not reverse, many of these ailments.


Value Health

With this blog, my goal is to expose you to the world of whole-foods eating:  the benefits and the good it will bring you in all aspects of your life.  As a foodie (someone who absolutely loves food), I can assure you that eating exclusively whole-foods is a luxury in my life. I do not feel like I am missing out on life because I choose to say no thank you to crappy, nutrient-poor food.   In fact, I am sitting in a local Oakland coffeeshop that is offering free samples of brownies and something they call “cookie muffins”.  People are coming in, curiously taking a bite and then greedily ordering 2-3 of each.  I guess they are that good?  I can absolutely positively say that despite any indirect peer pressure, I do not have any desire to eat those “treats”.

For one, I am satiated from a whole-foods meal I ate close to 3 hours ago (that’s the beauty of eating good food:  it keeps you full and satisfied and cravings-free).

Secondly, I know that if I take even a small bite, it will probably lead to a 2nd and then a 3rd (sugar is addictive if you didn’t know).

And thirdly, I just don’t want any and I am completely fine with that.  It used to perplex me how people could say no to free food.  Now I am happy to report that I am one of those people.

What about you?  What are your thoughts about eating wholesome foods?  How do you deal with temptation and peer pressure?  Share your thoughts in the comments.