Avoid the palaver and jump to the recipe.

Dear Reader, 

I hope you have enjoyed your week. If you haven’t, I hope the coming week is better. 

I had a disrupted week. A few matters developed into problems requiring more intense attention. As a result, I redirected my focus. I exercised less and got off target with my health goals. It’s the weekend, so I’m eating better and moving more. 

A few weeks ago, I started listening to a new book series while exercising at night. 

The book series is called “Monroe Doctrine“. It combines cyber warfare, biological warfare, and conventional war-fighting with aggression, starting with the People’s Republic of China. The scenarios involve advanced artificial intelligence, deep fakes, synthetic biology and gain of function, plus upgraded conventional weapon platforms. Without spoiling the plot, it is contemporary and takes advantage of COVID-19 as a plot device. 

The Monroe Doctrine is a fundamental set of principles espoused by President James Monroe in the mid-1800s. 

Canberra is experiencing a warm few days, which is odd because by the middle of March, for as long as I can remember, Autumn’s cool would have already established itself. I’m not complaining; this may be the last weekend of shorts and a T-shirt wearing. 

Depending on which application I look at, tomorrow’s forecast will be either 35 or 37 °C. 

Recipe

Equipment

• Water heater and circulator 
• Water bath 
• Vacuum chamber 

Ingredients 

• Duck breasts 
• Salt 
• Pepper 
• Garlic powder 
• Red cabbage 
• Red onion 
• Carrot 
• Spring onion 
• Red chilli 
• Sultanas 
• Dried cranberries 
• Honey 
• White peach 
• Low-fat whole egg mayonnaise 
• Unsalted mixed nuts 

Instructions

1. Weigh the duck breasts to ensure each portion is <150 grams. 
2. Season the duck breasts with salt, pepper, and garlic powder. I will use a small amount of iodised salt to minimise my sodium intake. I prefer to grind whole peppercorns with a pestle in a mortar just before using them to maximise the flavour hit. 
3. Place the seasoned breasts into plastic vacuum bags and seal them in a vacuum chamber. 
4. Cook the duck for 2 hours at 55 °C. 
5. Place the bagged duck breasts into the refrigerator. 
6. Remove a duck breast at dinner and dry the surface with an absorbent paper towel. 
7. Sear the surfaces of the breast in a hot frying pan. 
8. Allow the meat to rest. 
9. Grate the cabbage and carrot using a coarse grater. 
10. Slice the spring onion, including the green and white parts. 
11. Slice red onion and chilli. 
12. Dice the peach into small pieces. 
13. Put all the salad ingredients together, stir through a teaspoon of mayonnaise, and then drizzle over a bit of honey. 
14. Slice the duck and keep some aside for another meal. 
15. Serve everything on a plate. 
16. Thank the Lord. 
17. Eat with a knife and fork. 

Photographs

Thoughts on the meal

There’s nothing exceptional about this meal. It’s a bit of duck and some salad. I find blogging relaxing, and even though I’m busy, I want to write this post and get it up and out. 

Final thoughts 

I hope you have a great week and enjoy some good eating. 

Thanks, also, to readers who commented on last week’s congee post. I wasn’t impressed, but the congee is pretty good after a few days in the refrigerator. 

Diet update