Chews Local

Good & Local Friday, 10 May 2013
Posted 5/10/2013 by Bobbie Jo Gustafson
I made an effort to create a real food meal, fast, for my family. It took an hour. I'm not an organized cook, so there is plenty of room for improving the time needed to prepare this meal.

Even though it took longer than I'd imagined to make the entire meal, I was happy with the time it took to cook the potatoes. I used potatoes because they're my favorite real food available at our local roadside fresh market right now.

A little note about potatoes: they contain anticancer protease inhibitors, and they're high in potassium (which may help prevent high blood pressure and strokes.) They also have some estrogenic activity.
When my girls were little (they're now 18 and 14), at the dinner table we use to get out a reference book that catagorizes the natural value some foods have. My hope was if they understood specifically what was good or bad about a food, they'd decide to like or not like a real food for informed reasons.
Honestly, when it came to potatoes I wouldn't explain anything about anticancer protease inhibitors, blood pressure, stroke, or even estrogenic activity to the girls. But, potatoes are good for the large intestine, whether there's a traffic jam there or if traffic's moving way over the speed limit! Potty talk was understandable.
I purchased the smallest potatoes from the market. I cut them in fourths and brought them to a boil in salted water. (I'd salted the water with rosemary infused sea salt.) Then I drained them, tossed them with some olive oil and a bit more of the rosemary infused sea salt. I also sprinkled some fresh ground pepper over them on a cookie sheet. Then, I left them in a 450 degree oven for 20 minutes. They turned out perfect, crispy on the outside and flakey on the inside.
  • Potatoes: 30 minutes / .60 per serving 

The zucchini was the least expensive vegetable at the organic grocery so I chose it for the meal. I prefer the fresh market over the organic grocery but it's necessary to go to the grocery for variety this time of year. I used the least expensive fresh vegetable because beef is expensive. I was hoping a steak, (quick to make) would help me keep the meal preparation time under 30 minutes.
I like to chunk and sautee zucchini, so it keeps some crispness.
  • Zucchini: 10 minutes / .45 per serving

I used two new york strips for the beef. Grass fed beef has an earthy flavor, but for it to remain delicious care has to be taken to not overcook it. Ty prefers to grill beef but that's a brutal way to cook a steak from a grass fed animal. There's less fat in the steak for it to effectively self baste and stay moist.

I seared one side of the steaks for 3 minutes in an oven safe skillet with olive oil (after I'd salted them and let them sit for 10 minutes.) I turned the steaks, sprinkled them with cracked pepper and put the pan in a 450 degree oven for 3 more minutes. The steaks turned out tender, juicy and full of earthy flavor.

  • Beef: 20 minutes / 5.75 per serving

Our steak dinner amounted to: 1 hour of time / 6.80 per serving

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