Sous Vide – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Perfect Prime Rib https://cavemanketo.com/perfect-prime-rib/ https://cavemanketo.com/perfect-prime-rib/#respond Sat, 09 Feb 2013 19:18:37 +0000 https://cavemanketo.com/?p=1368 Prime Rib has always been one of my favorite things to order at a restaurant.  Its so juicy and always perfectly cooked.  I’d never tried to make it at home before but I figured I’d give it a shot.  However, when I went to the store the actual prime rib at BJs was $120!!  Luckily, …

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Prime Rib has always been one of my favorite things to order at a restaurant.  Its so juicy and always perfectly cooked.  I’d never tried to make it at home before but I figured I’d give it a shot.  However, when I went to the store the actual prime rib at BJs was $120!!  Luckily, I was able to get the butcher to cut me a more manageable 5 Lb cut of rib. To cook it, I decided to use my homemade Sous Vide setup so I could get the ideal finish level. It worked out really well!

Finished Prime RibThe prime rib turned out excellent! It was really tender and medium rare!

Prime RibStart with a nice cut of prime rib and liberally apply salt and pepper.  Note that prime rib is a little confusing in the sense that prime is the grade of the meat and rib refers to the section which it is cut.  So in reality you will probably end up getting choice rib but that’s besides the point.  I went to my butcher (at BJs) and asked him for 5 lbs of prime rib.

Vacuum Sealed Prime RibNext, seal the prime rib with your vacuum sealer.

Sous Vide Prime RibTo cook the prime rib, we will submerge it in hot water for 10 hours.  I am using my homemade sous vide machine but you can also buy one from amazon.  I cooked it at 58 degrees which is on the border of medium and medium rare.  If you like it more rare, adjust it down.

Sous Vide Cooked Prime RibHere is the prime rib after 10 hours of cooking.

Prime Rib in OvenThe Sous Vide method doesn’t char the outside of the roast at all so after cooking it, briefly broil it in the oven to char the outside.

Temperature of cooked Prime RibAfter the roasting, you can see that the roast is a perfect 133 F via my thermapen. By the way, I just got this thermometer and it is by far the best thermometer I’ve ever had. It’s super fast to read and waterproof.

Cut Prime RibHere is the cut prime rib!  It was absolutely ridiculously good!!

Prime Rib with Horseradish and Brussels SproutsHere is the prime rib served with horseradish sauce and bacon brussels sprouts.

Leftover Prime RibAlso, a note on leftover prime rib.  Normally I would microwave leftover meat.  However, with Sous Vide, you can really do an interesting trick where to heat it back up, you just set the Sous Vide to the same desired temperature and heat the meat for 45 minutes.  Also, you don’t have to always use an expensive vacuum sealer, for the leftovers I used these ziploc vacuum sealed bags.

Sous Vide Prime Rib
 
Author: 
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 5 Lbs Prime Rib
  • To Taste Salt and Pepper
Instructions
  1. Salt and pepper the meat
  2. Set the Sous Vide to 58 C or your desired finish temperature
  3. Vacuum seal the Prime Rib
  4. Cook for 10 hours
  5. Broil the finished Prime Rib for several minutes
  6. Slice and serve!

Save

Anova Sous Vide Cooker
Sous Vide was one of my first forays into extreme stunt cooking. I made my own DIY Sous Vide machine but you can skip all that trouble and just pick up a commercial model. The prices have dropped dramatically and its insane how nice cuts like prime rib cooked for 10 hours come out!
FoodSaver V3835 Vacuum Food Sealer
A Vacuum Sealer is more like an enabling technology in the CMK kitchen. Its necessary for a Sous Vide setup but once you get one you’ll find yourself resealing half eaten bags of pork rinds, or buying bulk meats at BJs and freezing them in perfectly sealed, pre-portioned bags.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

Save

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Sous Vide: Flank Steak https://cavemanketo.com/sous-vide-flank-steak/ https://cavemanketo.com/sous-vide-flank-steak/#comments Tue, 21 Aug 2012 11:43:58 +0000 https://cavemanketo.com/?p=1093 Last month I posted my DIY Sous Vide machine and I’ve been keeping busy cooking! So far through my experimentation there are some things that are worth cooking (flank steak) and others that aren’t (bacon was a disaster).  Today I’m going to show you how to cook one of the best. Here is the finished …

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Last month I posted my DIY Sous Vide machine and I’ve been keeping busy cooking! So far through my experimentation there are some things that are worth cooking (flank steak) and others that aren’t (bacon was a disaster).  Today I’m going to show you how to cook one of the best.

Sous Vide Flank SteakHere is the finished result!  I cooked it medium cause the wife doesn’t like it too raw but you can customize it for whatever level you want.

Sous Vide MachineStart by setting your Sous Vide machine to the desired finish temperature.  I use this website as a guide to what temperature / cook time to cook various meats.  For this flank steak, I cooked it at 60 C for 24 hours.  Basically I just put it in before I went to bed and ate it for dinner the next night.  If you don’t want to build your own machine, I recommend picking up a commercial Sous Vide machine.

Flank SteakStart with a flank steak of your choosing.  I get these from BJ’s.

Cut Flank SteakUnroll the steak and cut it in half.

Flank Steak MarinadeNext mix together the marinade.

Vacuum Sealed Flank SteakSous Vide requires the meat to be vacuum sealed in a special bag. With my vacuum sealer you can make your own custom bag sizes via the roll of material above.  You measure out the size you need, cut it, then seal one size.  Then insert the meat and half of the marinade.  Then you insert the open end and it will vacuum out the air and help to infuse the marinade.  If you don’t want to go all out on a vacuum sealer right away, they also sell Ziploc hand pump vacuum bags that you can start with.  In fact, if you can squeeze all of the air out, there is no reason you can’t use regular ziplock bags.

Flank Steaks in Sous VideHere are the steaks in the Sous Vide machine.

Finished Sous Vide Flank SteakAnd its done!  In reality, Sous Vide is very simple.  The cooking time is long but the effort involved is pretty low.

Blow Torch and Flank SteakNow comes the fun part!  Yes, that is a plumbing blow torch … See the Sous Vide method perfectly cooks the meat but it doesn’t brown the outside for the ever important Maillard reaction.  So torching the outside adds the required browning.  I used to use my little creme brulee torch but it wasn’t as fast as I would have liked so I switched to this faster method 🙂

Browned Sous VideMmmmm!  Here is the finished, charred flank steak!

Flank Steak TacosThe first night we had flank steak tacos with Romaine lettuce, cheese, sour cream, salsa and onions.

Flank Steak SaladOn the second night we got inspired and cut up the lettuce to make Flank Steak salad.  It turned out really well and was much easier to eat.

Sous Vide Flank Steak
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: ⅙th
  • Calories: 547
  • Fat: 33
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 54
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2.5 Lbs Flank Steak
  • ½ Cup Bacon Grease ( or Vegetable Oil )
  • ⅓ Cup Soy Sauce
  • 2 Tbsp Balsamic Vinegar
  • 2 Tbsp Lemon Juice
  • 2 Tbsp Worcestershire Sauce
  • 1 Tbsp Dijon Mustard
  • 2 Tbsp Minced Garlic
  • 1 tsp Black Pepper
Instructions
  1. Set Sous Vide machine to 56.5C for medium rare or 60C for medium, make sure to use hot water to start for a quicker warmup
  2. Cut thawed flank steak in half
  3. Mix marinade and pour into a vacuum seal bag with the steak
  4. Seal the bag and place into Sous Vide machine for 24 hours
  5. When ready to eat, remove meat and sear with a blow torch
  6. Then slice and serve!
Notes
I included all of the marinade but most of it gets thrown away. You can count it as you see fit.
Anova Sous Vide Cooker
Sous Vide was one of my first forays into extreme stunt cooking. I made my own DIY Sous Vide machine but you can skip all that trouble and just pick up a commercial model. The prices have dropped dramatically and its insane how nice cuts like prime rib cooked for 10 hours come out!
FoodSaver V3835 Vacuum Food Sealer
A Vacuum Sealer is more like an enabling technology in the CMK kitchen. Its necessary for a Sous Vide setup but once you get one you’ll find yourself resealing half eaten bags of pork rinds, or buying bulk meats at BJs and freezing them in perfectly sealed, pre-portioned bags.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

Save

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Caveman Sous Vide https://cavemanketo.com/caveman-sous-vide/ https://cavemanketo.com/caveman-sous-vide/#comments Fri, 13 Jul 2012 11:40:46 +0000 https://cavemanketo.com/?p=1025 Update: Consumer Sous Vide machines have really dropped in price since I made my sous video machine.  I now recommend an Anova Sous Vide instead of making one. You probably thought I was going to throw some hot rocks into a pool of water, didn’t you 🙂  Well if you haven’t heard of Sous Vide …

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Update: Consumer Sous Vide machines have really dropped in price since I made my sous video machine.  I now recommend an Anova Sous Vide instead of making one.

You probably thought I was going to throw some hot rocks into a pool of water, didn’t you 🙂  Well if you haven’t heard of Sous Vide before, its pretty much the ultimate keto cooking tool. The basic idea is that you vacuum seal food into a bag and place it into a hot water bath for a period of time.  The temperature of the water bath is maintained at a steady temperature which is the desired finishing temperature for the meat.  This is how restaurants get perfectly pink steak from side to side without burning it.  They simply set the Sous Vide to 140 degrees F and bam, medium steak.  The only problem is that even the lowest end consumer Sous Vide machines go for a lot of dough.  So, what’s a man to do, build my own of course! I started my journey by reading the Make: Sous Vide Immersion Cooker but I ended up varying quite a bit on the components and design.  I went through two earlier revisions but I think this latest one is good enough to share with the world.

Caveman Sous Vide

As you can see, the unit is contained in a standard Rubbermaid container and clamps to a storage container where the water goes. You set the temperature on the controller and off you go!

Another view of the Caveman Sous VideHere is a side view of the unit with no water. From left to right, you have the mounting bracket, the pump, then the temperature probe, followed by three heating elements.  Now that you’ve seen the goods, lets get on to how to build your own!

Caveman Sous Vide

Parts:

Equipment:

Consumables:

Disclaimer: This project involves electricity, power tools and water.  If you don’t feel comfortable combining all three of these, I would just buy a commercial machine. I am in no way responsible if you hurt yourself and you should undertake this project at your own risk!

So my main goal in making this Sous Vide machine was for it to be as easy as possible for the average hobbyist to make.  I did the whole design with no custom parts and everything can be bought from Amazon and shipped directly to your house.  In reality, my version included some items I already had and some of them I bought from either Home Depot or Radioshack. Things like the electrical clamps and small hardware are probably cheaper at a hardware store and you should go there for those items. Let’s get started!

Electrical ClampThe first step is to attach the electrical beam clamp to the bottom of the container. It took me a while to find a suitable way to mount the container to the water vessel but when I saw this in the hardware store I was ecstatic!  It can hold 750 lbs and comes with all the proper mounting orientations we need built in.  Place the mount as shown with the edge up against the lip and centered.  Then mark the center of the whole and drill it out with a #16 or close drill. You can either secure the mount on now with a 3/8″ hex bolt and washer or wait.  I should also note that if you can’t find hex bolts short enough to not hit the container, buy a longer one and cut it with the dremel.

1/2" Electrical Clamp holeNext cut the three holes for the heaters.  Make sure to space them out enough so that the nut can secure on the other end.  Roughly put them in the center line of the container.  In an ideal scenario, all of the heaters are aligned and the pump pushes the water through their aligned holes.  Use the paddle bit to make the whole but you might need to expand it a little with a dremel to make it fit.

Electrical Clamps InstalledHere is a picture with the three clamps installed.  It really was a moment of genius when I found these clamps.  There really is no good way to hold these stupid heaters because they are just plastic with no retention mechanism.  However, they do have a little lip on them and it perfectly fits into the cable clamp.  Originally I was just going to grab the wire coming off the heater but they held even better on the lip.

PID Controller HoleCut out a hole for the controller.  With this container the PID controller fits perfectly under the lip.  Trace it and then very carefully cut it out with the dremel.

Pump HolderThe aluminum rectangular bar is for the pump.  Technically the pump has suction cups on the back of it but they are pretty miserable.  Also, this keeps the pump in the exact position you want. Measure twice and cut once, hence the two drill holes …  You’ll end up zip tieing the pump to this bar after it gets bolted to the same clamp that holds the container.

Finished BottomHere is the finished bottom.  Quite nice looking if I do say so myself 🙂  You can see that I ran another electrical clamp for the pump wire and I also installed the thermocouple.

LidI put all of the electronics on the lid of the container. On the left is the SSR or solid state relay.  Because the elements of the system can draw a lot of power, the PID controller actually only sends out a low voltage signal that then switches this SSR.  This SSR is then capable of switching a much larger load.  Basically the PID connects to this and it acts as a large switch for the heaters.  The item on the right is a terminal strip and just makes wiring easier.  To connect these, just use #8 screws with nuts and washers.  I just marked them and drilled holes through the top.

Top of the ContainerHere is the top.

Switch and CordHere you can see the last container mod which is the power cable and the power switch.  I originally bought a really cool switch from Amazon but it was rectangular and would have been near impossible to install.  Instead I drove to Radioshack and picked up a simpler switch that can be installed with one drill hole. I also secured the power cord with the last of the five electrical clamps.

Soldering the SwitchMost of the wiring is via screw terminal but the switch needs to be wired another way.  You can do it however you want, twisting, duct tape, crimp connectors, whatever.  However the correct way is to feed the wire through, then twist it, then solder it as shown.  I specified leaded solder because simple, cheap soldering irons have problems with lead-free solder and this small amount of solder isn’t going to hurt anything.

Heat ShrinkAgain, you can do it anyway you want, but ideally it should be covered in heat shrink.

Wiring of the Sous VideHere is the final wiring.  I should note that rather than buy wire, I just took an old extension cord I had and ripped it apart.  You then have 25 feet of wire designed for this purpose without having to buy anything expensive!  Also, make sure to read the manual regarding your particular controller to make sure you wire it up properly.  The theory with the wiring was that I put the hot side (black) on a switch and ran neutral to wherever it was needed.  So when you hit the switch, it turns on the pump and the controller and makes half of the SSR live.  Then the PID controller controls the SSR and can connect the hot to the neutral to complete the circuit for the heaters.  The thermocouple then connects directly to the PID controller.  NOTE: Make sure it is in water when you hit the power because these pumps and the heater will burnout if not submersed underwater.

Wiring Diagram:

Well folks that’s it!  I will likely be cooking a lot with this in the near future so check out my Sous Vide Recipe section and as time goes on I’ll post all of my vacuum cooking adventures!

Oh, and just for fun, here are some pictures of the earlier revs I went through before I settled on this one!

Rev 1.0This was the very first test, I literally just wired it and used it in the sink.

Rev 1.2Rev 1.2 used a huge old pond pump I had and some rebar to hold the heaters. I left the house while cooking some eggs and they all exploded because of the power of the pump!

Rev 1.5For rev 1.5 I did a tighter integration with more cooking space.  I also put a filter on the pump to reduce its speed.

Rev 2.0For rev 2.0, I attached all of the components to the lid. This was also the first time I attached the pump to the same switch.  Prior I had to plug in the pump separately.  This version worked well, and I used it a lot, but it isn’t portable and its completely built into this one container.  It also was very hard to keep a consistent temperature with the lid on like this, the temperature would rise too much.  Not to mention all the electronics were exposed.

Well, thanks for reading this far!  Here is some 24 hour cooked flank steak for your effort:

Sous Vide Flank Steak

 

Anova Sous Vide Cooker
Sous Vide was one of my first forays into extreme stunt cooking. I made my own DIY Sous Vide machine but you can skip all that trouble and just pick up a commercial model. The prices have dropped dramatically and its insane how nice cuts like prime rib cooked for 10 hours come out!
FoodSaver V3835 Vacuum Food Sealer
A Vacuum Sealer is more like an enabling technology in the CMK kitchen. Its necessary for a Sous Vide setup but once you get one you’ll find yourself resealing half eaten bags of pork rinds, or buying bulk meats at BJs and freezing them in perfectly sealed, pre-portioned bags.
FoodSaver Bag Combo Pack
Perfect companion for any of your Sous Vide needs! Either cut and seal to a custom size or use the precut bags.

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Faux Pasta Quest: Chicken Squash Alfredo https://cavemanketo.com/faux-pasta-quest-chicken-squash-alfredo/ https://cavemanketo.com/faux-pasta-quest-chicken-squash-alfredo/#comments Sat, 16 Jun 2012 12:13:54 +0000 https://cavemanketo.com/?p=938 The other weekend our friends introduced us to Spaghetti Squash as a pasta replacement. As soon as I saw how simple and noodle like it was, I knew I’d have to try it out in my faux pasta quest.  Last time I used Cabbage as a pasta replacement and it worked out pretty well.  For …

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The other weekend our friends introduced us to Spaghetti Squash as a pasta replacement. As soon as I saw how simple and noodle like it was, I knew I’d have to try it out in my faux pasta quest.  Last time I used Cabbage as a pasta replacement and it worked out pretty well.  For this recipe you cook the Squash and shred it with a fork and it creates a very noodle like substance.

Chicken Squash AlfredoHere is the finished dish.  It tasted just like Chicken Fettuccine Alfredo!

Shredded Squash PastaHere is what the cooked pasta looks like after shredding. To prepare the squash, cut it in half and lay it in a rectangular baking dish with about an inch of water in the bottom and cook for 30-45 minutes at 400 degrees.  Then shred the squash much like you were shredding pork for pulled pork.

Vacuum Sealed ChickenFair warning: I just built a Sous Vide machine so I will probably be cooking every meat imaginable using this technique even if it makes absolutely no sense 🙂 If your not familiar, Sous Vide is the process of cooking food in a hot water bath a the desired done temperature for long periods of time.  You generally vacuum seal the food  before cooking.  I just picked up a vacuum sealer last week for this purpose. Salt and pepper the chicken, put it in the bag, and cook at 140F for 2 hours.

Chicken in Sous VideHere is a picture of the initial setup.  Basically its just a pump, some heating coils, and a controller to keep the temperature steady.  Once I get all the bugs worked out I’ll post a separate article on how to build one yourself.

Finished ChickenHere is the finished chicken.  It was definitely one of the most moist chicken’s I’ve ever eaten! Alternatively you can just cut the chicken into strips and pan fry.

Alfredo SauceFor the sauce, start by heating a jar of Alfredo sauce in a pan.

Garlic, salt, pepperAdd in some salt, pepper, and garlic.  Stir this to combine and heat.

Add SpinachAdd the cooked spinach.  I just took some of my frozen BJ’s spinach, popped it into the microwave and hit frozen vegetables.  Stir this in really well.  You want the sauce to basically be green with spinach.

Pasta and ChickenFinally add in the chicken and the pasta and combine / heat it all!

Finished PastaAnd your all done!

Finished Chicken Squash AlfredoI had some fresh Parmesan cheese sitting around from another recipes so I grated that onto the pasta and it was all done! Overall I thought this was a very tasty pasta dish.  Although I have to admit I could probably eat this without the pasta given the amount of stuff that goes into just the sauce and the chicken.

Chicken Squash Alfredo
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: ¼th
  • Calories: 304
  • Fat: 13
  • Carbohydrates: 14
  • Fiber: 7
  • Protein: 30
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Jar Alfredo Sauce
  • 2 Chicken Breasts
  • ½ Squash
  • 1 Tbsp Minced Garlic
  • To Taste Salt and pepper
  • 255 g Spinach
Instructions
  1. Start by splitting the squash in half and cooking face down in water for 30-45 minutes at 400 degrees
  2. Using half of the squash, shred the meat of the vegetable with a fork to form noodles
  3. Cut the chicken breasts into strips and pan fry
  4. Heat the Alfredo sauce in a pan with salt, pepper and garlic
  5. Thaw and heat the spinach in the microwave and add to the sauce, stir until fully incorporated
  6. Stir in the cooked chicken and Squash
  7. Serve with fresh grated Parmesan!
Anova Sous Vide Cooker
Sous Vide was one of my first forays into extreme stunt cooking. I made my own DIY Sous Vide machine but you can skip all that trouble and just pick up a commercial model. The prices have dropped dramatically and its insane how nice cuts like prime rib cooked for 10 hours come out!
FoodSaver V3835 Vacuum Food Sealer
A Vacuum Sealer is more like an enabling technology in the CMK kitchen. Its necessary for a Sous Vide setup but once you get one you’ll find yourself resealing half eaten bags of pork rinds, or buying bulk meats at BJs and freezing them in perfectly sealed, pre-portioned bags.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

Save

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