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Main Dishes  /  April 4, 2020

Cast Iron Steak Dinner

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This Cast Iron Steak Dinner is a balanced, nutritious, and tasty meal for two. It’s packed with high quality protein, fat, and fiber to keep you full and satisfied.

Having been in quarantine for about 3 weeks, I’m desperate for a little variety in my diet. I can only eat chicken, Brussel sprouts, and sweet potato so often. Don’t get me wrong, I love those foods, but I’m always trying to create new recipes to keep my taste buds guessing.

Blake and I recently make Gluten Free Sourdough Pizzas, which was a fun way to mix it up, but I can’t stop there! I recently bought a slab or London broil steak at Sprouts, which I haven’t had in years. I forgot how delicious (and affordable) it is! I cooked the steak in a cast iron skillet with fresh Swiss chard and quickly realized it was a new favorite dinner of mine!  

Cast Iron Steak Dinner

Cooking with a Cast Iron Skillet

I literally use my cast iron skillet to cook everything- breakfast, lunch, and dinner. You can use it on the stove or in the oven. Bake with it, sauté in it, you name it. Benefits of cooking with a cast iron skillet include:

  • non-stick material
  • easy to clean
  • source of iron
  • affordable
  • durable

If you don’t cook with a cast iron skillet yet, you’re missing out! You can get one on Amazon, here, for about $20. I mean, why not?

It’s important to season your cast iron pan properly after use. And honestly, it’s way easier than it sounds! I procrastinated on properly seasoning my cast iron pan and it always resulted in food sticking to the pan. No good. The Kitchen has a great, easy tutorial on how to properly season your cast iron skillet, but I’ll give you a quick run down on how I take care of mine:

  1. After use, let the skillet cool until it’s cool enough to handle. Use a metal scrubber and a little bit of warm water to remove food residue. Wipe dry with a clean towel. 
  2. Use avocado oil , coconut oil, or another cooking fat to lightly coat the pan. I prefer to use an avocado oil spray because it’s so easy. Always make sure the oil is the ONLY ingredient in any cooking spray you use!
  3. If you just used the oven, place the skillet in the warm oven. Otherwise, turn on the oven to 350F and place the skillet inside. After ten minutes, turn off the oven. Let the skillet sit in the oven until it cools down.
  4. And, that’s it. Your skillet it ready to reuse!
  5.  

What You Need to Make this Recipe

 

Cast Iron Skillet

I use my cast iron skillet to cook almost anything and everything. It’s key to cooking the perfect steak at home! You can get my cast iron skillet, here.

London Broil Steak

I haven’t eaten London broil steak since I was a kid. It was a frequent in our home!

I get this hefty slab of grass-fed beef from Sprouts. It’s affordable, tasty, and nutritious! You can try making this recipe with a different cut of beef. However, I recommend looking up cooking temperatures and times for that specific cut.

Swiss Chard

Swiss chard is a new favorite for me! I usually stick with kale because it’s familiar and I know I like it. But, while Swiss chard is in season, I decided to give it a try, and to my surprise, I love it. The texture and taste is similar to kale, yet slightly different. I love cooking the chard in the same skillet as the steak (or any meat, really) because it soaks up the delicious and nutritious juice and seasonings! 

Butternut Squash

Butternut squash is a diet staple for me. I often roast cubed butternut squash and eat it with eggs for breakfast. But, it’s also a great nutrient-dense, low-carb replacement for potatoes at dinner. You can make it savory with sea salt and garlic. Or, try it sweet with cinnamon and local honey. I’ve eaten it both ways in this recipe. Personally, I have a thing for sweets, so the sweet version is my pick. But, you really can’t go wrong with either!

Cast Iron Steak Dinner

Cast Iron Steak Dinner

Cast Iron Steak Dinner

Yield: 2 servings
Prep Time: 15 minutes
Cook Time: 1 hour
Additional Time: 10 minutes
Total Time: 1 hour 25 minutes

This Cast Iron Steak is a balanced, nutritious, and tasty meal for two. It's packed with high quality protein, fat, and fiber.

Ingredients

  • 8-10 ounces London broil steak
  • 4 cups fresh Swiss chard, chopped
  • 2 garlic cloves, chopped
  • 1 tsp sea salt
  • 1/4 tsp black pepper

Butternut Squash Mash

  • 1 small butternut squash
  • 1 tbs coconut oil
  • 1/2 tsp sea salt

Optional:

  • Make it sweet with: cinnamon and honey
  • Make it savory with: garlic and black pepper

Instructions

  1. Line a baking dish with parchment paper and preheat the oven to 400F. Carefully cut off the ends of the squash and slice in half long ways.
  2. Place the squash on the baking dish, flesh side down. Bake for 30-35 minutes or until you can easily pierce the flesh with a fork.
  3. Meanwhile, season both sides of the steak with sea salt and black pepper. Place in a cast iron pan and set aside.
  4. Once the squash is done, remove it from the oven and let cool for 10 minutes.
  5. While the squash is cooling, sear both sides of the steak (about 1 minute per side) over medium-high heat on the stove. Remove from heat and add the chopped swiss chard around the steak.
  6. Using hot pads, place the pan in the oven. Bake for 10 minutes at 400F.
  7. While the steak is in the oven, use a spoon to remove the seeds from the squash and discard. Then, scoop out the flesh from the skin and place in a bowl. Add coconut oil and sea salt. Use a fork, whisk, or masher to thoroughly mash the squash. Set aside.
  8. Once done, remove the steak from oven and let sit for 5 minutes.
  9. Slice into thin slices. Serve the steak and chard over the mashed squash.

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nourishedbykelseynicole

Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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