What’s on Your Grill? Another Day, More Meat

Here’s the just a couple of things that hit the dinner table over the last week. All images can be clicked on for the larger, hi-resolution versions.

Grassfed New York Steak
Grassfed New York Steak

That was the typical red wine reduction. And it goes good on the potatoes, too.


Last night I tossed a tri-tip roast on the grill. This was not from my freezer but from a local high end market. It’s a butter and garlic marinade. I took that to an internal temperature of 125, let it rest quite a bit out in the open, then for even longer in the oven at the lowest warming setting of 140. Never be in a rush to cut into the thing. Preserve as much juiciness as you can.

Grilled Tri Tip
Grilled Tri-Tip

Here’s another shot since one ins’t enough.

More Tri Tip
More Tri-Tip

Oh, and if you must, go ahead and have yourself a small salad. It can’t hurt.

Obligatory Vegetable Photo
Obligatory Vegetable Photo


  1. Lute Nikoley on April 2, 2011 at 11:27

    I can buy local Open Space Grass Fed Beef at a market now right here in Modesto. They also have pastured chicken, lamb and pork. Really pricey, whew. Lots of other organic foods. But then grains are organic too, are they not? The place is called Greens. Nice store with a little cafe.

  2. Trish on April 2, 2011 at 11:28


    Our new condo has an indoor grill on which I look forward to incinerating many animal parts.

  3. Kevin Hughes on April 2, 2011 at 13:01


    The roast looks almost blackened on the outside; a good thing for sure. That’s a stark contrast to the rareness inside. Credit the marinade or the oven time or what?

    • Richard Nikoley on April 2, 2011 at 13:27

      It’s the marinade. Comes raw totally black on the outside. Generally I’m not a fan of marinades but this is an exception.

  4. Karen Mangan on April 2, 2011 at 18:04

    T-bones from the John Ford Ranch in Mendocino County (where we live) With sweet potatos and roasted Asparagus. And wine-lots of wine. We figured we deserved it after cutting 6 inch concrete into little pieces. All for a good cause, though. The outdoor dining patio made from recycled concrete will be the meat platform for years to come.

  5. George Phillips on April 3, 2011 at 00:51


  6. Rhys Morgan on April 3, 2011 at 19:34

    Richard if you were to guestimate how much protein you consume on an average day, what would you say?
    I only ask because if i remember correctly you have a meat CSA.

    Since I signed up for my meat share, I feel like I’m eating an ass load of meat—sometimes in the mid-200gram protein range.

    • Rhys Morgan on April 3, 2011 at 19:35

      oh and i only weigh 150lbs…haha

    • Richard Nikoley on April 3, 2011 at 20:15

      Th only thing I could say categorically is that a typical day would be 100g + with 200g days sometimes and 300g days less frequently. The more I get into this deal the more varied it is.

  7. EdwinB on April 3, 2011 at 19:49

    Richard mailed this to you but reposting here in the event this interests other people. PETA wants a “sin tax” on meat, dairy, and eggs.


    • Richard Nikoley on April 3, 2011 at 20:18

      PETA is becoming such a caricature of themselves, no doubt from mental disease, I just tend to ignore them. It’s the amateurs I like to ridicule. PETA is far too used to it.

      • EdwinB on April 3, 2011 at 21:46

        I agree – I argue on the public forums so the vegan nonsense doesn’t go unchecked. Joe Average just don’t have the time or probably inclination to reasearch diet, digestion etc. So when he/she hears it on Oprah or the Evening News it must be the truth. Got to have that big bowl of “heart healthy” oatmeal in the morning!

  8. Andy Carloff on April 4, 2011 at 10:14

    You really freed that animal — from the possibility of living a peaceful life. The animal? Still enslaved. The human? Still a tyrant.

    • Richard Nikoley on April 4, 2011 at 10:33

      Got fuck off, Andy, and keep your dumb ass out of my blog.

      • Rob Beyerlein on April 4, 2011 at 14:49

        Perhaps someone should drop Andy in the middle of a pack of lions…they will certainly be nice and peaceful after eating his stupid ass and needing a nap.

    • Travis on April 4, 2011 at 16:02

      And you have freed your brain from any sort of useful functioning.

  9. Markus on April 3, 2011 at 23:25

    Some great food Richard! What do you have in your mash?

    • Richard Nikoley on April 3, 2011 at 23:36


      Y’know, I used to do all sorts of fancy purees with potato, sweet potato, parsnip, celeriac and other stuff. Now I tend to mechanically mash with a regular masher white potatoes with butter, cream, salt & pepper.


  10. Walter on April 4, 2011 at 04:38


    James Randi gave Oz an award for bad science.

    and Egyptian mummies prove ancient people also had hardening of the arteries


    which doesn’t surprise the paleosphere, but check out the conclusion in the article. Doh!

    • Brian Scott on April 4, 2011 at 05:53

      “The Egyptians ate more fruit and vegetables and less meat than we do and their meat was leaner. […] Given that they developed atherosclerosis anyway, Thomas said, it becomes even more important to take measures to forestall development of the disease as long as possible, including stopping smoking, eating less red meat and losing weight.”


      • Paul C on April 4, 2011 at 10:40

        “Dr. Gregory S. Thomas, a cardiologist at UC Irvine, told a New Orleans meeting of the American College of Cardiology”.

        To see someone so credentialed casually abusing logic in a respected forum of peers paints a clear picture of how truth can become buried.

      • Jorge from Venezuela on April 4, 2011 at 11:17

        Also this scientific?? Thomas fails to mention, that Egyptians ate BREAD (made of CEREAL and GRAINS) as a staple. Also they ate lentils and another legumes. Egyptian diet was mainly agrarian, thanks to the Nile river.
        After failing making this mention, Thomas suggest eating less red meat.
        Then I said fuck off! to this Dr. Thomas. He don’t know anything about nutrition, the only value of his investigation was pointing that egyptians suffer atheroclerosis.
        Oh big deal! something to added to the diabetes and tooth decay and less bone density and obesity, the egyptians suffered, because they was agrarian.

        I am not a Dr. nor a scientific but I figure out the main cause of atherosclerosis was the BREEEAAAD.

        Fuck off authority!

  11. Paul C on April 4, 2011 at 15:01

    I’m picturing the cow living a peaceful life of eating grass and reproducing without predators, then watching peacefully as its immense amount of peaceful descendants peacefully starve to death when the food runs out.

  12. kelly on April 4, 2011 at 18:11

    Hi Richard,

    I started the Primal Blueprint a few months ago and I’m definitely still in a learning mode. So I was a bit surprised to see potatoes on this post, do you only consume starches once in a while? Now that you aren’t in a fat-loss mode, do you consume around 150 grams of carbs per day. Personally, I’d like to lose the gut and aiming for a daily consumption of 50 grams carbs, 100 grams protein and 150 grams fat. But since I started tracking nutrition facts a few weeks ago, I discovered I typically consume in a range of 60-80 grams carbs, 100-160 grams protein and 100-160 grams fat.


    • Richard Nikoley on April 5, 2011 at 12:01


      You should search my blog for potatoes. That will tell you the whole story.

      In short, I am not a low-carb advocate. I’m a whatever works for you advocate. I’m also a never do the same thing all the time advocate. Other than when I was on a specific program for a specific goal (Leangains) did I count anything. Otherwise, I just eat real food in a way I find enjoyable.

      • kelly on April 5, 2011 at 16:08

        I’ll check it out. The “whatever works for you” MO seems like it can be applied to most things in life. Like barefooting, most of the time I prefer to run without shoes (other than a barefoot chip-n-seal marathon last fall, wont do that again), but that just doesn’t seem to work for a lot of folks.

      • Richard Nikoley on April 5, 2011 at 16:29

        I do think VLC or LC is the most effective for most at fat loss, lean sparing. Just to clarify.

  13. Gabe Rosen on April 4, 2011 at 23:57

    I hate to drive traffic to The Kind Life, but this post is a fine example of what passes for reasoning on the part of our vegan friends:

    Andy, I preferred Boris.

    • Paul C on April 5, 2011 at 08:31

      I like the quote at the end:

      Harvey Diamond famously said, “You put a baby in a crib with an apple and a rabbit. If it eats the rabbit and plays with the apple, I’ll buy you a new car.”

      I’d like to think it is a wild rabbit, and the crib is enclosed in rabbit-proof fencing. The baby will be covered in scratches, bites, fleas, ticks, and rabbit shit. Harvey Diamond is one sick freak.

  14. Steve on April 5, 2011 at 10:05

    I thought beef had to be cooked to at least 130 degrees as recommended by Sousvide posts I’ve seen on other sites.

    If using sousvide, is it safe to cook at 126 for an extended period of time, and then raising the temp to 140 or a hour or so before serving?

  15. Gabe Rosen on April 5, 2011 at 11:15

    Clearly, Harvey Diamond never visited my hometown, where the Easter Bunny was driven away by Jewish kids with BB guns. His happy talk might play in the big cities, but I always knew better.

    Kind of reminds me of that time in 4th grade when one of the girls in my class brought her pet rabbit for show and tell, and I mentioned (to everyone’s horror) that I’d just had rabbit for dinner. Fortunately, my folks always encouraged an adventurous palate, and never sugarcoated what it was that we were eating.

    I think, in a counter-intuitive way, it’s the vegans who have been desensitized – to the basic tenets of evolutionary biology, to proper nutrition, and above all, to our true animal natures.

    • pecanmike on April 5, 2011 at 11:56

      Gabe, you are right. I raise animals in a very humaine way, they have a very good life on my farm and then I kill them, skin them, cut them up and put them in the freezer for my family to eat. I do not particulary enjoy doing this but it is the way it is supposed to be. Death is not pretty but it is natural.

      • Kevin Hughes on April 5, 2011 at 18:24

        Amen Mike!

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