How to Cook a T-Bone Roast

I was talking to my butcher the other day and was asking how thick I could get my T-Bones cut.  He was going over the different options and he ended with “or I could leave it as is.”  This was not an option I had really considered!

 

I could take home a massive 10 lb, 6 in thick T-Bone and cook it like a roast?  Heck yeah!  Let’s do that!

I was a little torn on how exactly to cook this monster and the internet was of no help.  I thought about searing it before roasting it but decided against it because I was already running the risk of it burning on the outside and not cooking in the center.  Instead I decided to cut up some onions, carrots and radishes and line the bottom of a roasting pan with them to give me a little separation from the bottom of the pan.  The I cut some basil, rosemary, thyme and oregano from my herb garden and rub the outside of the roast, then I LIBERALLY rubbed it down with my Redmond’s Real Salt.   If there was one thing I wish I had done differently, I would have used even more salt and maybe a little pepper.


I elected to roast it on 350° for what turned out to be 3 and a half hours.  I had no idea what length of time to cook it for so I relied heavily on my trusty meat thermometer.  I was shooting for an internal temperature of about 135-140° F and as you can see in the next pic, I probably over shot it a bit.

This is after letting it rest for about 15 minutes and you can see it still bled quite a bit.  I wish I had taken it out of the over maybe 20 minutes earlier and left it more on the medium rare side instead of medium well.  It was also kind of cool for the pink meat to be next to the bone instead of in the middle of the steak like a normal T-bone.

I cut a piece of the tenderloin side off and served it with some of the veggies for my wife.  I planned to take another pic with a full steak on my plate and just didn’t.  Ate the whole thing before I even thought about taking a pic so you will have to use your imagination.

After serving it up, I cut the rest into strips for storage and had steak for days.  It was a good week.

One other word of advice, if you can get the butcher to cut the roast for you, make sure he does not trim the fat.  That rind of fat got crispy in the oven and was probably the best part of the roast.  So good!

So in short, here is how you cook a T-Bone roast.

T-Bone Roast
Author: 
Recipe type: Keto
Cuisine: Steak
Prep time: 
Cook time: 
Total time: 
Serves: 15 servings
 
I cooked a 10 lb T-Bone Roast
Ingredients
  • Large T-Bone Roast
  • 3 Tbsp Salt
  • 1 Tbsp Pepper
  • 2 Tsp Basil
  • 2 Tsp Rosemary
  • 2 Tsp Oregano
  • 2 Tsp Thyme
  • 3 carrots
  • 3 Onions
  • 1 lb Radishes
Instructions
  1. Preheat oven to 350°
  2. Cut greens off radishes and cut carrots and onions into large chunks
  3. Place veggies in bottom of roasting pan
  4. Combine all spices and rub liberally onto all sides of roast
  5. Roast for 2 and a half hours and begin checking internal temp
  6. Check every 20 minutes until internal temp of 135°-145° is reached
  7. Remove from oven and allow to rest for 10 minutes

And now, an obligatory pic of my dog enjoying the leftovers.

If you do this, I would love to see it and hear you story!  Please take a pic and tag @MySugarFreeJrny on Instagram, thanks!

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The My Sugar Free Journey Podcast – Episode 95: Travis Statham

In this week’s My Sugar Free Journey Podcast, we are talking to Travis Statham, Moderator of r/KetoScience and r/ZeroCarb

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Podcast Shownotes

You can find more from Travis at Reddit.com/r/KetoScience and Reddit.com/r/ZeroCarb.  You can also follow him on Twitter here.

8/8 Weightloss Wednesday: My Week of OMAD

This Week in Low Carb News: EPIC Interview and Male PCOS

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This Week in Low Carb News: EPIC Interview and Male PCOS

Every week I come across a bunch of articles I want to tweet about and comment on and every week I run out of time to do it.  This is my attempt to clear out the open tabs on my browser by putting them all in one place.  Enjoy!

EPIC Provisions: How This Husband + Wife Went From Being Vegan To Starting A Meat-Based Snack Brand – Love this interview from the makers of EPIC products.  Their Salt and Pepper Pork Rinds are amazing!

Kellogg’s paid ‘independent experts’ $13,000 a year to push their breakfast cereals without telling anyone they worked for the company – Ever wonder why so many dietitians recommend terrible breakfast cereals instead of healthy breakfast foods like bacon and eggs?  Could it be they are directly paid by companies like Kellogg’s and not disclosing that fact?  Probably.

Carbohydrates, Not Saturated Fat, Are Correlated with Cardiovascular Disease – Very good breakdown of some of the issues with the “What the Health” doc.

Is There a Male Equivalent to PCOS? – Looks like Insulin affects the reproductive organs in men as well as women.  Once again, large amounts of insulin is bad for everyone.

Keto diet: a dietitian on what you need to know – Interesting article from a dietitian.  Couple things I certainly don’t agree with but at least the author is making an attempt at fairness.

Fact check: Is sugar consumption down while obesity rates have risen? – Coca Cola is claiming that sugar consumption is down while obesity rates continue to rise.  This article points out the problems with that statement.

Please do not try to survive on an all-meat diet – Another article from Sara Chodosh about things she doesn’t understand.  I took her to task over her last article here but this poor girl doesn’t understand the basics.

I loved Dr DiNicolantonio’s last book, The Salt Fix so I’m looking forward to this.

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8/8 Weightloss Wednesday: My Week of OMAD

It’s time for Weightloss Wednesday!  As of this morning I am at 231.8 lbs which means my first week of OMAD netted me about a 3 lb weight loss.  I’ll take it!

So before I dive into what I’m learning, in the interest of full disclosure I shout say that I cheated a little on Tuesday morning.  I had the opportunity to eat breakfast out with my wife and daughter so I had 2 meals that day but other than that, just a large dinner at night of mostly meat and vegetables.  If you want to see examples of what I’m eating you can head to my Instagram page here and see pics of my meals but sometimes I forget to take pics until after I eat so it’s a bit sporadic.

So a couple things I’ve been noticing this week.  First of all, my worries about being tempted to eat on my days off out of boredom were unfounded.  It wasn’t any issue to focus on other things and not think about food.  The only slight difficulty was my grand-daughter really didn’t understand why I wasn’t eating with her.  I would typically cook an extra piece of bacon or cut an extra piece of cheese and she would eat with me and now I was just making her food and not really sharing mine.  I was tempted to eat not because of hunger but more because I really like doing things with her and the thought of this ending was a little uncomfortable emotionally for me.

Second, hunger fades.  I knew this but it is nice to be reminded of it.  If I have a little bout of hunger, all I have to do is wait and it fades away.  I haven’t experienced any loss of energy or general grumpiness (I think!) so I’m good there as well.  I haven’t had any crazy “I have to eat now or I will die!” type feelings.

Third, fasted exercise has its challenges.  I like to work out just before I break my fast and I don’t have any issues with weight bearing exercises like what I do in my Stronglifts program.  But the cardio I do on the other days is a totally different animal.  I am swinging my kettlebell for 20-30 minutes and by about minute 8 I can really feel the lack of food affecting me.   I get a bit nauseous and feel a little weak.  Of course I should say that I’ve always been a bit prone to this when doing cardio as I just have never had much endurance for exercise.  Short bursts of strength are one thing but sustained output with high heart rate has always been rough for me.

So all in all, it’s been a good week and I can’t wait to see what the next week brings!

How did you do?  Let me know in the comments!

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The My Sugar Free Journey Podcast – Episode 94: Brian Sanders and Food Lies

In this week’s My Sugar Free Journey Podcast, we are talking to Brian Sanders about his upcoming documentary Food Lies!

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Podcast Shownotes

Most importantly, if you want to support the documentary head over to IndieGogo and pledge your support.  Let’s get this made!

You can find out more from FoodLies.org and check out the podcast, Peak Human, here.

You can also follow on Twitter, Instagram, or Facebook.

This Week in Low Carb News: Raccoons are Getting Fat Like Us and South Park Gets it Right!

8/1 Weightloss Wednesday: Operation OMAD

What Vegetables Are Best on a Ketogenic Diet?

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Try out Pantry Perks here!

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