I eat a steak every day, it’s my multivitamin. An Appl…er STEAK a day keeps the doctor away? It could be steak bites, ribeye steak, sirloin steak, filet mignon, or a strip steak, it’s all delicious to me. But isn’t that expensive? I’ll break down the reasons why I eat a steak every day, how much it costs me (compared to other meals) too. You don’t need to eat a ribeye or a filet mignon, there are cheaper options.
This recipe includes my savory salt seasoning blend which is WAY BETTER than Montreal steak seasoning or whatever favorite steak seasoning you used to have. 😉 But seriously, it’s good.
You could even take the savory salt seasoning blend and make herb butter or garlic butter with it. It’s the perfect steak seasoning. With a little melted butter, you can make almost any steak taste just right with this air fried steak recipe method.
This seasoning blend took years of perfecting to get just right and oh baby is it right. You don’t NEED it but hot dang, you kinda do. It’s lightyears better than just pepper, or black pepper, or just salt.
Moving on to the cost of eating a steak every day and why:
Eat a Steak Every Day
Some people swallow a multivitamin… STOP IT, you’re probably just wasting your moola. Enjoy life and get what you need by cooking steak and sorry – for this concept you don’t get a baked potato or french fries. Okay… maybe you do.
True joy comes from a medium rare steak… and even better if it’s a rib eye steak. You know what I mean… the perfect cooked steak. Mmmm… we’re getting to that, promise.
The only regular supplement I take is an electrolyte blend (Sodium, Magnesium, and Potassium). Proper electrolyte balance makes me happy, it makes a real difference. I’m a fan of salt and it doesn’t have to be kosher salt, Redmond Real Salt (out of Utah) is my go to (even in the savory seasoning we make).
For the steak a day concept… It’s easy, I love the taste and texture of properly prepared steak. And with all of the popularity of air fryer recipes, this fits and fits with just the right amount of doneness. Ie: medium rare.
Now that’s out of the way: there are some serious health benefits (stop listening to bad information, when you dig down into anti-meat, there’s little to no evidence backing it up), let’s review the actual benefits of eating a steak a day!
Benefits of Eating Steak
Beef Contains High Levels of L-Carnitine
- Plays a part in fat metabolism (transporting fats into our mitochondria for burning)
- Associated with a 27% reduction in all-cause mortality, a 65% reduction in ventricular arrhythmias, and a 40% reduction in angina in patients experiencing an acute myocardial infarction (AMI) – source
- Improves fasting glucose levels and the overall cholesterol profile. – source
- Aids in weight loss. – source
- NOTE: L-Carnitine via supplement, the absorption rate is only about 15% – source – Go right to the source: red meat.
- L-Carnitine in 4oz of Beef (50-150 mg) compared to (3-5mg) in 4oz of chicken and .1 in 1/2 cup of Asparagus
Glutathione (Antioxidant) is found in Beef
While most people don’t know about glutathione, this compound performs several important functions for your health. It’s an anti-oxidant that keeps your natural aging at bay and supports a longer life.
Glutathione also enhances your immune system and protects against cellular damage. That protection lowers your risk for nearly every chronic disease.
Your body produces its own glutathione, but it needs certain amino acids to perform the process. Beef contains these amino acids as well as its own additional glutathione.
- Helps in preventing illness
- Great anti-aging benefits
- Increase longevity
- Helps to reduce the risk of chronic disease
- Bolster the immune system
Beef is Mineral Rich
- Iron (more on this below)
Beef is Vitamin Rich
B vitamins are a powerhouse. They include a wide range of essential minerals, including B12, riboflavin, niacin (or B3), folate, thiamin, B6, and pantothenic acid.
B vitamins support a variety of healthy functions throughout the body. They reduce the effects of aging. They also reduce your risk for heart disease, the most common cause of death in the US, so they could even help you live longer.
These vitamins also support current and lasting neurological function. They’re known for helping you have a healthy sleep cycle and even maintain stronger fertility.
The benefits of B vitamins extend to your mental health as well. They contribute to a more consistently positive mood and reduce the risk and severity of depression.
- Vitamin B12
- Vitamin B3
- Vitamin B6
- Vitamin B2
- Vitamin B5
Beef IS Protein
- Important to building and maintaining lean muscle mass. Lean mass encourages longevity in addition to making daily activities easier and more rewarding.
- We need protein to assist in making and maintaining bone, skin, and cartilage.
Beef is a Great Source of Creatine
- Beef typically contains 350mg creatine per 100g – solid.
- Muscle growth, size, and development
- Greater energy supply and improved endurance
Fatty Acids in Beef
A word on Inflammation. Many people have problems with too much or too little inflammation in their body, which can lead to a variety of issues. Inflammation is also the key aspect of several common conditions like arthritis.
Fatty acids are instrumental in keeping inflammation in control. Your body uses fatty acids to create prostaglandins, which regulate how much inflammation your body needs and where.
Beef & Iron
Iron is an important nutrient, and it’s one that we often don’t get in appropriate levels. Anemia (iron deficiency) can be a serious health detriment and it can even be fatal in extreme cases. Iron is even more important for pregnant women because it helps fetal brain development.
While there is iron in some plant products, your body absorbs iron more easily when it comes from beef. That’s part of the reason beef is such a staple of the paleo diet.
Conjugated Linoleic Acid in Beef
This is one of the lesser-known nutrients in beef, but that doesn’t make it any less essential. It’s particularly helpful for people who have obesity and want to lose weight because it improves your insulin sensitivity and promotes fat loss.
Carnosine in Beef
This amino acid brings us back to inflammation. Carnosine helps your body regulate inflammation by bringing it to areas that need healing and reducing inflammation when it isn’t needed. It also supports an overall healthier immune system and even slows down your internal aging process. I highly recommend reading about Beta Alanine and Carnosine in this post.
Dang, that’s a serious list of benefits. Let’s get down to how to make a steak in the air fryer. Here’s a step by step visual guide in how I make the perfect air fryer steak:
Air Fryer Steak Method
Drying the Steak
We’re going to start off with prepping the steak for the air fryer. One important aspect to getting the steak just right is to ensure that it’s dry. We do have a recipe for baking a frozen steak but you’ll get the best results from a thawed and dried steak.
Why do you dry the steak?
A dry steak cooked at a high heat changes the protein flavor profile (even better with a 1500 degree burner). I’ll pat the steak dry to encourage a better “Maillard reaction”. This process also makes for a really great leftover steak if you can avoid eating the entire juicy steak in one sitting (I know I don’t).
What is the Maillard reaction?
A chemical reaction between amino acids and reducing sugars that gives browned food its distinctive flavor. I believe this process is encouraged when the exterior of the steak is as dry as I can make it. All broken down, this chemical reaction really improves the flavor.
Prepping the Steak with Savory Salt
In addition to the heat’s chemical reaction and the exterior “dryness” of the steak, the savory salt blend helps to add an even more robust flavor. With the savory salt, you’ll perfectly enhance flavor while also adding a “crust” to the exterior of the steak. Use your fingers to push that savory salt in to the steak, make it stick.
Steak with Savory Salt: BEFORE
Steak with Savory Salt: AFTER
Plate Prep & Air Frying the Steak
I love butter and I love steak, here’s how I prep my plate after I put the steak in the air fryer. Note: You can create your own garlic herb butter, use olive oil (before you put the steak in – I don’t) or cut it up in to air fryer steak bites (and you don’t need an air fryer basket either). Lots of prep options to change things up and add variety.
Putting the steak in the Air Fryer
I use a thermometer probe to ensure I don’t overcook my steak in the air fryer toaster oven.
I stop the air fryer when the internal temp of the steak gets to 120 degrees, this is medium rare and exactly the way I want my steak. Note: the temp will continue to rise inside the steak (that’s expected and okay). The heat from the Toaster Oven Air Fryer stops when it hits 120 degrees.
Air Fryer Steak Settings
I set the air fryer on broil at 450 degrees which (depending on the steak) takes about 12 minutes.
Once I take the steak out of the air fryer, I let it sit for 5 minutes.
Then it’s game on… look at that perfect steak!
Cost of Eating a Steak Every Day
My daily steak is from Costco, it’s $6.99 per pound Beef Loin Top Sirloin (STK NBLS Cap Off Prime) and = about $6-$7 for the meal. In comparison, a bowl with double chicken at Chipotle is double that price, the price of a Wendy’s Baconator with no bun is more and these fast food options, they don’t even remotely compare.
2-3 times a week I like to upgrade and purchase a ribeye which is more expensive and that’s okay. In the end, I’m not shelling out $$$ for supplements, I’m eating food that fills me up and provides me with all of the benefits listed above. Real food wins!
With all consideration, you really do get more for less when it comes to steak.
Devices I’m Using
Get the perfect flavor with the Keto Approved Savory Salt Blend from cardnl:
- Savory Salt
- Prep the steak by drying it with a paper towel
- Coat the Steak with Savory Salt - push it in with your fingers
- Insert thermometer probe in to steak
- Set Air Fryer for Broil at 450 degrees for 15 minutes
- Keep an eye on the internal temp - I turn off the air fryer when the temp hits 120 degrees (typically at about 12 minutes).
- Add butter to your plate and set steak on top of the butter
- Let rest for 5 minutes