You’ve probably seen posts about the Whole30 Diet circulating on social media. That’s because Whole30 encourages participants in the diet to share their stories. Not only does this keep them accountable, but it also helps them to find encouragement from fellow dieters. But what exactly is Whole30? And why is it all over your social media feeds?
What Is Whole30?
This program revolves around 30 days of clean eating. The program promises that if you try clean eating for just 30 days, it’ll change your relationship with food. According to Whole30, certain foods negatively impact your mental and physical health. Some of these food include sugar, grains, dairy and legumes. So, rather than counting calories, you simply focus on eating foods that are good for your health.
What Can I Eat?
There are pretty specific rules as to what you cannot eat. The number-one food group on the list is sugar, whether real or artificial — including substitutes like stevia and honey. The program also doesn’t allow for alcohol or tobacco. Grains, legumes, and dairy? Also not allowed. Don’t panic, though — that’s just for 30 days. If you feel stuck and unsure of what you can eat, Whole30 has a list of approved foods and brands, as well as their own meal plans.
What Are the Benefits?
This diet sounds a little extreme, but the program promises a vast variety of benefits. For one, it’s only 30 days to clean out your body and allow yourself to start fresh with a new mentality with food. After those 30 days, it’s not necessary to be as restrictive with your food choices, but you can keep the lessons learned from Whole30 in mind. Some of the benefits listed on Whole30’s website are weight loss, improvement to body composition, high energy levels, improved athletic performance, better sleep, improved focus andmental clarity, and a sunnier disposition.
If you’re struggling to get started on your Whole30 journey, you can try one of Market Table’s salads, Light Lunchboxes, or frittatas — just ask for it without cheese. We even have meal kits to help you cook healthy food at home. If you see anything else on the menu that looks good but doesn’t meet the Whole30 requirement, we can help you find a substitute.
Text by Katherine Polcari
For a beginning chef, cooking a steak is a difficult challenge to get over. Questions like Should I season my steak or How long is too long to grill a steak often pop up before preparation. From prep to table, cooking a steak can be as simple and delicious as you want it to be!
Before tossing a steak on the grill or stove, there are a couple of important steps. First, take note of the thickness of the piece of meat. That will determine how long it will take to cook — and how to cook it well. Also, be sure to season the meat lightly. If you want the flavor of the steak itself to stand out, a little salt and pepper would be your best bet. Or, if you’re feeling adventurous, an herb rub will spice up your life. If you’re cooking on stovetop, oil isn’t needed. Oiling a steak inhibits the browning necessary for that scrumptious outer layer.
Time to Toss Your Steak on the Grill Or Stove
Above all, steak needs to be cooked hot and fast. If on a stove top, the steak should be turned about once every minute. This creates that brown, caramelized crust. And the crust is what makes that flavorful, prime steak you’re looking for. During this turning process, add herbs like thyme and rosemary. These herbs enhance the flavor of the steak as well. Check out this list of culinary herbs that taste great with red meat — and are easy to grow in your garden or even your kitchen.
When Is Done Done Right?
Now that the steak is sizzling, how do you know when to take it off the heat? Well, that depends on how you want your steak to be cooked. Since it’s easy to overcook a steak, determining its doneness is important. Doneness relates to temperature. A probe thermometer is your best bet for determining the internal temperature of the steak.
Now, you’ve all heard terms related to doneness: rare, medium rare, and so forth. But what exactly do these terms mean? And how do you know when a steak has reached the desired doneness? Here’s a quick and easy thumbnail guide:
Rare – Cooked from 120-125 Fahrenheit. This is a steak that is brown on the edges and bright red inside. If you’re nervous about food safety, you might want to move up to the next level.
Medium Rare – Cooked from 130-140 Fahrenheit. This steak has a thick brown coat on the outside. Also, it should redden towards the center and house a band of pink. This is the chef’s recommended level of doneness. That’s because it is cooked thoroughly but not overcooked. In other words, it’s cooked just enough to preserve the steak’s flavor.
Medium – Cooked from 140-150 Fahrenheit. This steak is firmly brown on the outer layer with a small band of pink on the inside. It is firm to the touch as well. This steak is cooked through enough to please most eaters.
Well Done – Cooked from 160 Fahrenheit and up. This is a popular steak request. However, many chefs think that cooking a steak to this temperature leads to a loss of flavor. Still, many people prefer their steaks well done.
To Rest Or Not to Rest?
This is a big debate among steak fans. Some prefer to let the steak rest before slicing into it. Some prefer to cut it into strips straight out of the pan. Either way, cutting the steak across the grain is paramount. This makes the steak easier to chew.
Is your mouth watering now? If you’re ready to try your hand at making the perfect steak, head to Market Table for our premium cuts of meat. Our Seared Flank Steak meal kits do the prep work for you. If you’re looking for something a little lighter, our Steak and Blue Cheese Salad will do the trick.
Text by Jonathon Page
We’ve all experienced times where a meal has taken longer than anticipated to prepare. In fact, many consider time management to be the most stressful part of cooking. Some may even admit to being too tired to enjoy the meal after putting all that effort into it. Finding efficient ways to prepare meals cuts down on stress and makes cooking — not to mention eating! — more enjoyable. Here are a few tricks of the trade to make meal preparation go as smoothly as possible.
Tools of the trade
Your cooking utensils are an important part of your process. Make sure all of your utensils and cookware are ready to use. Dull knives, for example, can seriously slow down prep time. Also, you don’t want to prep an entire meal for your slow cooker only to discover that it’s shorted out. Pull out your cast iron cookware and check its condition. If it needs to be seasoned, take time to do so before you cook. Also, make sure that you have all of the utensils and cookware necessary for your recipe. This all goes a long way towards making meal prep go faster.
Make a list, check it twice
Another important part of the process is to check your recipe. Then, make a list of ingredients. Even if you’ve used the same recipe countless times, there’s always a chance that you could forget something. Running back and forth to the grocery store definitely makes the cooking process long and frustrating. You can even use your smartphone to make food shopping easier. For example, the ListEase app makes easy lists that can be accessed through your Apple Watch, too. The Grocery Pal app goes a step further, helping you compare prices and find those all-important sales at local supermarkets.
Pre-cut veggies are your friend
You may not have the time (or patience!) to chop up your veggies. Don’t be afraid to try pre-chopped veggies. They may be slightly more expensive, but it’s worth the time you’ll save. Plus, pre-cut onions save on time and tears.
Cook like a TV star
If you’re a fan of television cooking competitions, you’ve probably noticed that no matter the show, the contestants share one trick: making one trip to the refrigerator or pantry. When you pull out those pots and pans, grab a baking sheet or tray. Then, load it up with all of the ingredients you need. That way, you won’t have to keep rushing to the refrigerator and back while trying to keep your pasta pot from boiling over.
Cooking without all the hassle
Sometimes you want a nice, hot, healthy meal, but just don’t have time to prep and cook. Meal kits solve this problem. Because the daunting prep work is done for you, meal kits are fast, easy and tasty. Market Table offers a variety of healthy, delicious and unique meal kits. Plus, they can even help you pair your meal kit with the proper wine. Boost your efficiency level to a thousand and try a meal kit today!
Text by Amber Pope