organic grass fed beef

***** Free Range Organic Steak Sandwich with home made mayo mustard and Rye bread *******

The best thing I’d eaten in a long time. I took this recipe from Ina Garten but slightly altered it using coconut oil in stead of olive oil and rye bread as a wheat free alternative. I wish I had more for breakfast.

If by now you wonder why I always cook with Coconut or Avocado oil, here’s the reason:

“When oil is heated to a high temperature, it reaches smoke point. The bluish smoke that can then be seen means the oil is close to burning and is the temperature at which fats and oils begin to break down. Nutrition and flavor degradation occur at these temperatures. The chemical composition of the oil changes, sometimes with effects that are harmful to health. A low smoke point means the oil should not be cooked with at all, or only slightly. A high smoke point oil should be used for cooking at higher temperatures, for example pan frying.

All types of olive oil (including extra virgin) contain a large amount of monounsaturated fat. In fact, 70-80% of the total fat found in olive oil is monounsaturated. This monounsaturated fat comes from the monounsaturated fatty acid (MUFA) called oleic acid. In comparison to all commonly used vegetable oils, olive oil is fairly unique in its high MUFA content. Canola oil comes close (60-70% MUFA), but many of the other commonly used vegetable oils, including sunflower, safflower, corn, and soybean oils naturally contain less than half as much MUFA as olive oil. It’s worth noting here that cooking oil manufacturers sometimes create high-oleic version of these other oils, so that it is now possible to purchase high-oleic sunflower or safflower oil in many food stores.

In general, monounsaturated fat increases the stability of a vegetable oil in comparison to polyunsaturated fat. This increased stability is related to the chemical structure of monounsaturated fat. MUFAs have fewer "reactive spots” than PUFAs (polyunsaturated fatty acids) and it is more difficult for oxygen radicals to interact with these kinds of fat.

However, despite this lower reactivity, olive oil and other vegetable oils containing a high amount of MUFAs (like canola oil) still have relatively low smoke points and cannot withstand a large amount of heat. Unless these high-MUFA oils have been refined or conditioned in a way that increases their smoke point, they typically cannot withstand heats of much greater than 200-250˚F (93-121˚C) without incurring damage (the temperature of stove-top frying is 375-525˚F, or 191-274˚C). So even though the high-MUFA composition of extra virgin olive oil increases its chemical stability, it does not protect this wonderful oil from most stovetop or oven cooking temperatures.

It is worth noting in this discussion of MUFAs that the oleic acid found in olive oil has been the subject of expanding research interest when it comes to insulin resistance, cancer, and cardiovascular disease. Recent studies have made it clear that oleic acid can directly alter the activity of certain cancer genes and appears to have anti-cancer effects that may be part of the Mediterranean diet’s health benefits. This primary MUFA in extra virgin olive oil may also help to lower a person’s risk of insulin resistance as well as favorably altering some of the blood fat patterns that can be associated with risk of cardiovascular disease.“

P.S. If you’re making your own home made mustard mayo remember the mustard takes over night preparation so prepare in advance. I already had some made from ages ago in my fridge (it lasts forever).

Anyways let’s get started.

Total time for prep and cooking: 40 mins.


  • 1  Organic Grass Fed 12-ounce 1-inch thick Rib eye steak (I got mine from Lidgate’s)
  • Salt
  • Freshly ground black pepper
  • Coconut/Avocado oil
  • 2 yellow onions, sliced in rings
  • ½ teaspoon dried thyme leaves
  • 1 recipe Mustard Mayo, recipe follows
  • 2 slices of Pumpernickel (Rye bread. Make sure it’s wheat free)
  • ½ cup baby arugula
  1. Season the steak liberally with salt and pepper on both sides. Heat 1 tablespoon of olive oil in a medium saute pan over high heat until it’s almost smoking, then sear the steak on each side for 1 minute.
  2. Reduce the heat to low and cook the steak for about 7 to 10 minutes, turning once, until very rare in the middle. Remove to a plate, cover tightly with aluminum foil, and allow to sit for 10 minutes. Slice the steak into strips.
  3. Using the same saute pan, heat 1 ½ tablespoons of olive oil over medium heat. Add the onion and thyme and saute for 10 minutes, until the onions are brown and caramelized, stirring occasionally.
  4. To assemble the sandwiches, spread a tablespoon of Mustard Mayo on the bottom half of each bun. Place a layer of the steak strips on top of the mayo, sprinkle with salt and pepper, and top with the caramelized onion rings. Place the baby arugula on top of the onion rings, and cover the sandwiches with the top half of the buns.

    For the Mustard Mayo:

The recipe for home made mustard is here: Home Made Mustard

The recipe for home made mayo is here: Home Made Mayo

Of course you can use ones straight out the jar but I like knowing mines totally natural and preservative free.

Simply mix the two ingredients together to your preferred ratio and that’s it!

Enjoy :-)