New York Steaks & Bone-In Chicken Breast ~ Two Delicious Recipes with One Tomato & Sweet Onion Sauce

New York Steaks, and Bone-In Chicken Breasts ~ both prepared with a Tomato Onion Sauce ~ in two different ways.  Both super easy, tender, and delicious!

Sometimes your best meals are born of a mis-steak, and this was no exception.  We came home from our clinic to prepare lunch during our break.  Thinking I had taken ground beef out of the freezer to thaw a couple days back, I told Don that something like a spaghetti sauce sounded more appealing than having burgers.  We have had a lot of burgers recently.  We wanted something a little more moist.

I grabbed a deep pan, and began to sauté a sweet onion.  Lo and behold, Don unwrapped the beef to find it was a roast instead!  Oops!  We didn't plan for cooking a roast during our brief break!

I think we bought a big New York roast several months back.  We cut it into three sections, and froze two.  I didn't realize we had any of it left!  What to do?  We didn't have a lot of time.

When life hands you an unexpected roast, you can always cut some off into steaks!  This 'mis-steak' turned out to be quite a winner!

New York Steak with Tomato & Sweet Onion

This was a very impromptu recipe, but it came out so delicious, I had to share.  Tender, sweet, and just the right amount of tomato tang, and soft sweet onions.

You could use your favorite steak.  The New York roast cut into nice, fat-rimmed steaks.

We have found that having something tangy like the crushed tomatoes is a good balance for the richer, fattier meats.  It seems easier to eat.  We sometimes add a dash of ketchup and horseradish to brisket, or roast it with a homemade, low-carb, sugar-free barbecue sauce ~ original recipe found on NeanderThin, by Ray Audette, but also a slight variation reprinted in The Trust Your True Nature Low-Carb Lifestyle.

New York Steak with Tomato & Onion Sauce Recipe:

Beef tallow or other cooking fat (.5-1 tbsp.)
1 small sweet onion, coarse chopped
2 steaks ~ 1 per person
~ 1 large spoonful of crushed tomatoes per steak, or roughly 1/4 cup, more if desired
1 tbsp. butter
Salt and pepper

Heat a deep pan and add beef tallow, or other cooking fat.  When heated, add onion.  Let cook a few minutes.

Season steaks on both sides with salt and pepper.  Move the onions towards the sides, then add the steaks.  Let cook on medium heat for 3-5 minutes.  Turn.  Top each steak with a big spoonful of the crushed tomatoes.  

Place lid on top, leaving slightly ajar.  Turn heat a little lower.  Let cook about 5 more minutes.  You can test the internal temperature with a meat thermometer, or do the finger press test.  It should be slightly firm with a little give.  If it's really springy, it's about rare, or just under.

Remove steaks to a cutting board.  Add 1 tbsp. butter, give or take to the pan.  Let the butter melt into the sauce, stirring to combine.  The butter really sweetens the tomato, making a nice thicker tomato and onion sauce for the steak.

Slice steaks.  Place tomato and onion sauce on top.

New York Steak with Tomato & Sweet Onion

We recently scored bone-in, skin on chicken breasts for .99¢ per pound.  Too good of a deal to pass up.  We prepared the chicken with tomato and onion as well, but in the oven.

For this recipe, we used the Le Creuset dutch oven pot to first sauté onion, then slow roast the chicken with crushed Roma tomatoes, and lots of Italian seasoning added.  This is a near fool-proof way to prepare tender, moist chicken breast.  (Here is a much more affordable, decent looking Dutch Oven Pot, although I have no direct experience as to the quality.)

Another similarly easy recipe you may also love is Pulled Chicken Stew with Tomato & Sauerkraut, which you can make on the weekend, and have quick meals during the week.

Chicken Slow Roasted with Tomato & Onion

Preheat oven to 450º.

Beef tallow or other cooking fat
1/2-1 sweet onion, coarse chopped
2-4 bone-in chicken breasts
About 1 cup canned crushed Roma tomatoes+/-
Salt and pepper
Italian seasoning blend

Heat a dutch oven or oven-proof pot, and add tallow or other cooking fat.  When heated, add onion, and sauté until onion begins to soften.

Place chicken on top of onions.  Season with salt and pepper.  Add tomatoes.  Generously season with Italian seasoning.

Cover pot, and place in oven.  Let roast at higher temperature for about 10-15 minutes.  Turn heat to about 175-200º, and let it slow roast for a few hours, until the chicken is very tender.

Serve in a shallow bowl with some of the tomato and onion sauce on top.

A great time and energy saver is to prepare more than one slow roast dish in the oven at the same time.  Then you have quick meals.

We prepared the Slow Roast Chuck Roast at the same time as the chicken, which worked great.

The slow roasting is nearly fool-proof.  Despite how many hours we have left the roast
in the oven, as long as it is set at 150º, it doesn't over cook!  It really comes out tender too.

Enjoy the leftover chuck roast, or chicken, with breakfast for a super satiating start to your day!

Here are more of our recent meals from our YouTube channel.  YES,  fat and protein, CAN help you feel better!


Don't forget to Go Hypercarnivore!

#MeatHeals  #MeatisMedicine

Eat More Fat Study Shows ~ Our Recent Low-Carb, High Protein & Fat, Ketogenic,HyperCarnivore Meals

Eat More Fat! A Look At Recent High Protein & Fat HyperCarnivore Meals

Eat more fat.

Many people are learning from direct experience that a high protein and fat diet reaps many health benefits.  Now, a global study has been published in the Lancet, and presented to the European Cardiology Conference in Barcelona indicating in a nut shell that world wide, with an increased consumption of carbohydrates ~ especially the refined processed variety ~ coupled with lower intakes  of total fats, including (and I believe especially)  saturated fats, mortality risks increase, not decrease like we have been led to believe for decades now.

According to the article, Global Study Finds Higher Saturated-Fat Intake Reduces Mortality, published in the Nutrition Review:

Results from a recently released, long awaited dietary study will put supporters of low-fat diets into a carbohydrate-fueled tailspin. According to the large cohort Prospective Urban Rural Epidemiology PURE study, higher fat diets that include both saturated and unsaturated fats are associated with a lower risk of mortalityAnd replacing said fats with high carbohydrate intakes (above 60% energy) is associated with higher risk mortality.
The study observed people aged 35-70 from 18 countries across Europe, Asia, Africa, the Middle East, and the Americas to determine links between diet and cardiovascular disease and death.  Researchers conducted follow-up visits every three years, and analyzed disease and death rates, from cardiovascular and non-cardiovascular related events, such as strokes and heart attacks.

The study found that on average, globally, people’s diets consisted of over 60% energy from carbohydrates and 24% energy from fats....

Here are some of the highlights of this study, as written in the Nutrition Review:

  1. Globally, the average diet consisted of 61.2% carbohydrates, 23.5% fat (including 8% saturated fats, 8.1% monounsaturated fats, and 5.3% polyunsaturated fats), and 15.2% protein.
  1. However, this balance varied by region: on average, carbohydrate intake was highest in China (67%), South Asia (65.4%) and Africa (63.3%); total fat intake was highest in North America and Europe (30.5%), Middle East (30.3%), and Southeast Asia (29.2%).
  1. High carbohydrate diets were common, with more than half of the people in the study eating a high carbohydrate diet (at least 60% of energy from carbohydrates), and about a quarter deriving 70% of their daily calories from carbohydrates.
  1. Half of the people involved derived less than 7% of their energy from saturated fats, and three-quarters (75%) ate less than 10% from saturated fats.

Putting this together, I believe it is safe to surmise:  FAT, ESPECIALLY SATURATED FAT, IS NOT THE HEALTH VILLAIN WE'VE BEEN MADE TO BELIEVE.  

Decades ago, when people regularly consumed saturated fats from animals and for cooking, and more red meats and locally raised animal foods including eggs, there did not exist the level of obesity, diabetes, heart disease, and the myriad of health problems we now see today ~ sadly, world wide.

Even the article, Good Eggs: For Nutrition, They're Hard To Beat on WebMD sings the virtues of eggs, although there are a few points on the article that are not quite accurate.  Such as when they write, "When scientists learned that high blood cholesterol was associated with heart disease...", they write it as if it was affirmatively proven, and it wasn't.

The Seven Countries Study, by Ancel Keys conveniently left out the countries that had populations which consumed higher quantities of saturated fats that were not associated with higher rates of heart disease.  Contrarily, studies have shown that those who eat higher percentages of saturated fats have lower all-cause mortality.  (Read a good critique of that study here.)

For more information, you may also be interested in  The Great Cholesterol Myth, by Johnny Bowden.  I linked to his and a few other books on this topic below.

Now, lets get back to those eggs!

We often have eggs for breakfast ~ whether with bacon, sausage, leftover steak, or burgers ~ as they really can't be beat.  For a while, we were blending them into an eggnog to drink raw.  For this past month, we were experimenting with reducing dairy intake.  Currently, we still are consuming butter, and our weekly latte at Echo Coffee House, made using half-and-half.  Being that it's getting hot, it may be time to resume our raw eggnog drinks.

We vary how we do our meals.  Sometimes we keep it simple, with just bacon or sausage and eggs for breakfast, and eat a heartier second meal.  Otherwise, we go big, and have the eggs with some form of animal protein, like the burgers and steak shown, or with chicken breast, below.  Even fish is great with eggs for breakfast!

Fried Eggs with 2 small burgers w/ double-thick peppered bacon

Steak, pan-fried rare with fried eggs

Basic Fried Eggs & Bacon ~ one cracked, so it's a little more cooked in the top left corner.

Cooking eggs on our non-stick griddle pan

Ultra creamy scrambled eggs cooked in a Vitamin A-rich butter (Kerrygold.)  This was actually a recent dinner.  Eggs, an excellent new sausage that recently appeared at our local Sprouts, and some bone broth.  It was just perfect.

These are Trader Joe's Brats which were very juicy and flavorful w/ a great texture.  Weekend brunch.

Eggs, bacon, and cod.

Scrambled eggs w/ ham quickly reheated on our non-stick griddle pan (in some bacon fat.)

Creamy, Buttery Scrambled Eggs, Bacon & Fried Curry Chicken Breasts.
This hearty breakfast, consumed post training, held us over for HOURS!  We ate this at 9:00AM.
We were busy the entire morning at our clinic, so we were not home to eat our second meal until 4:00!
I NEVER EVER EVER could go that long between meals when eating a carbohydrate-rich, low-fat plant-based diet!!!

When eating leaner meats, as we have a couple times recently, I've been cooking them in a good helping of ghee.  Center cut pork chops and skinless chicken breast are both quite lean, and come out good prepared this way.

Since the leaner cuts can easily dry out if over cooked, it helps to marinate them first in an acid.  We have been gifted with locally grown white grapefruits recently, so when life hands you grapefruits, you make marinade.

Seasoning with salt, pepper, and a little curry powder gave both the pork and the chicken a great flavor.  I really enjoy the taste and aroma of the curry powder on the meat cooked in ghee.  Something about the sweet buttery goodness of ghee blended with curry seems a match made in ground beef stuffed in bell pepper, or Hungarian Cabbage Rolls heaven.


One of the times I cooked the chicken, I prepared it almost like deep frying, only not.

You are wondering what the heck does that mean?

Well, it wasn't made in an oil (which is less stable, and not very healthy), and it was not breaded, nor completely immersed in the fat.  I don't even try to make keto/carnivore substitutes for things like breaded chicken as I just don't feel drawn to do so.  I prefer simple.  It was fun to do the almost fried chicken approach (sort of like Almost Famous?) which was enough to make the lean chicken more palatable, and a better ratio of protein to fat.

When preparing a chicken breast for breakfast, which I did just this morning (shown in the picture above.) I cut the breast into half the width so it would cook more evenly and more quickly.  Seasoning same:  salt, pepper, curry.

Both the pork and the chicken breast taste great cooked in ghee, but you could use coconut oil blended with butter or ghee as well.  The butter itself has a lower smoke point than the ghee, which is why ghee is a better choice.  I don't recommend using oils.  A good quality, non-hydrogenated pork lard from a good source would be another alternative, along with other animal fats.  Duck fat is supposed to be good, but I've not tried it yet.

My first experiment with cooking 'Almost Fried Chicken'.  I had enough ghee  blended with a little bacon fat
to fill ~ 1/4 - 1/2 inch up the base of the pan.  Just season as desired, and place chicken in once the fat is hot.
Flip when brown.  After a minute, you can turn the heat down to medium-low.  I cover the pan with a screen
cover to prevent splattering.  

This was one chicken breast cut into half, width-wise.  Each half was ~ 150g.  Seasoned with
salt, pepper, and yellow curry powder.  After I turn it over, I place the screen protector on the pan, then
place a lid on top, and turn the heat to medium-low.  It cooks pretty fast.  Breakfast was ready in no time,
and this meal (which we had two mornings in a row) really had some staying power!

 Of course, you can prepare any cut of chicken this way, but chicken thighs with skin on our fattier than skinless chicken breasts.  You may not need all that buttery-rich, curry-infused ghee poured on top.  It's helpful to add that fat when eating the leaner cuts.  Trust me!  

By the way, chicken breast is an excellent source of potassium as well!

Women at our clinic think I'm insane when I tell them what I eat.  

They ~ like most of us ~ think they will get fat eating all that fat.  People just don't realize that our body is made up of a lot of fat.  Fat is the preferred fuel!  It burns WAY CLEANER than glucose for long-lasting, focused energy, and balanced blood sugar.  With my history of hypoglycemia, and being pre-diabetic ~ having many occasions where I would 'drop' and have a mini seizure like experience while eating that 'healthy' whole foods, plant-based diet ~ I HAVE A LOT OF EXPERIENCE WITH THIS!  

I have more lean muscle, and a smaller waist than I ever achieved eating a high carbohydrate, low-fat, plant-based diet!!!!!

Chicken thighs cooked in ample fat with a hint of curry, similar to the chicken breasts.

Lean, center cut pork chops were marinated first with grapefruit juice (use lemon, lime, or even cider vinegar).
I seasoned them with salt, white pepper, a little curry and dried ginger.  They were fried on the non-stick griddle pan
with a little added ghee.  If you are careful not to over cook, they come out tender and juicy.

Here is the chicken breast meat sliced that we had for breakfast two days in a row.  One day with
scrambled eggs, one day with fried but BOTH days with the cooking fat poured on top AND
double-thick peppered bacon!  Serious staying power!

Lean pork paired with bacon.  Many European cultures always revered pork!  While some cultures
eschew pork, it is a healthy meat, especially if pasture raised.  It has higher B1 (thiamine) and other
nutrients than red meat.  Enjoy it if you like it.  Choose other meats if it isn't your favorite.  We
consume much more beef than any other meat as a rule.  But, that could change
depending upon where we live, and our ability to get more locally sourced meats, including fish.
I happen to miss and love trout and mild white fish, abundant in the Midwest.

I highly recommend reading about this topic as most of us could end up with a doctor attempting to prescribe statins to us at some point.  

It's a highly prescribed drug.  Number one seller I believe.  Statins can cause a lot of bad side effects.  Not all populations benefit from this powerful drug.  (Men with history of heart disease is the group that may best benefit, but don't quote me on that.)

We all have been so brainwashed that meat and saturated fat is bad, that we have to keep feeding our mind with the facts.  Otherwise, my food photos won't be so enticing, and you'll be thinking "that can't be good for me" while looking at them! (So, yes, a bit of a selfish motive.)  But all kidding aside, I really want to see people improve their health, and I know the biggest battle is with our minds.  As the saying goes, "A like can travel half way around the world before the TRUTH even gets off the ground" ~ or something like that.

Every opportunity I have to share some books or other resources, to keep exposing the lies that have been perpetuated through the last several decades, I will.  We all need to keep reminding ourselves that this is how we our great grandparents used to eat, and they lived long healthy lives.

Eat meat and saturated fat.  It's good for us!  It's good for our skin, our brains, our athletic performance, our nerves ~ our happiness and overall health!  

Slow Roasted Beef Brisket & Chuck Roast Recipes | Carnivore Diet & Fatty Meats

Buying in Bulk Super Deals Beef Brisket & Chuck Roast Shopping Haul Score + Recipes

After our latest weekend shopping haul (video below), we went back to a different store a couple days later to take advantage of a beef brisket special.  If you are willing to buy in bulk, you can score some great deals!  We picked up more chuck roast while on sale as that is probably our favorite, and an 18# brisket.


We have found the fatty cuts of meat to be ideal blend of protein + fat.  Most of us are still paralyzed around the notion that saturated fat, red meats, pork, and especially fattier cuts of meat can be considered healthy food.  

FRS Training Vlog #4 Part 1 | Limbering Routine, Sprinting & Hypercarniv...

HyperCarnivore Shopping Haul, Fatty Meats & Cool T-shirts

Our Recent HyperCarnivore Shopping Haul & Meals + AWESOME NEW T'S & Mugs For Sale

First, I have some really cool t-shirt collections available for sale, some my designs, most not.  There are unisex tank tops, crew neck and v-neck shirts for ladies, basic t-shirt for men, long-sleeve shirts, and mugs.

I have three collections at the moment:

Go HyperCarnivore collection with the Strong Spirit Tribe, and Strong Spirit Woman logo designs.  

Wolf Spirit designs.  Love these! 

Sports and Fitness collection, with Yoga, Calisthenics, and Weight Lifting themes.

People of the Forest, cool tree t's!

More available to check out by clicking the above links.  I'm just getting this together, so there will be more to come.  There are some really cool designs.  Do check them out and let me know what you think!  As soon as I can put up a better display, I'll do so, but as of yet am not seeing how, unless you simply click on the link to see the entire collection.


Here is a video of our recent HyperCarnivore shopping haul, plus a look at a few meals we made from our shopping haul the previous week.  That video is linked at the end of the one below.


The last time I had a T-Bone steak was when I was a kid.   It was the rare time that silence would fill the kitchen, other than the sounds of all of us gnawing on the bones.  Beef was very affordable when I was growing up.  Chicken was more expensive.  People enjoyed eating beef.  It's what was for dinner.