Recipes

Recipes blog posts

Baa Moo Oink Ribeye bone in

Posted by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Me, tucking into a steak. Check out the knife.

Dear Reader,

Introduction

I hope you’ve had a good week. I’m currently in Adelaide, visiting Kathleen. It was her birthday this week, and we went out for dinner. We enjoyed an evening at the Red Ochre Barrell and Grill restaurant, which is situated on the Torrens River. The restaurant is one of Kathleen’s favourite places. We dined in its sibling restaurant, the River Café, on one of my previous visits to Adelaide.

The restaurant forms a floating pavilion on the water, with a view of River Torrens looking back towards the city of Adelaide and the main arts precinct.

It was a great view of the river with people running and jogging along the banks, plus people on the water rowing eights and fours.

We enjoyed an evening of lovely views, the best company (each other) and nice food.

Kathleen enjoyed house-made focaccia bread with smoked eucalyptus butter, followed by kangaroo fillet served with lentils and vegetables.

I had an octopus carpaccio with fried capers and finger lime, followed by a scotch fillet steak.

Octopus
Scotch fillet steak
Kangaroo

How is the foot?

What’s happened this week?

My foot, ankle, and knee are slowly improving. The EHL repair remains intact. The stiffness in my foot and ankle is lessening. My knee remains stiff, and I hope to regain the range of movement I’d achieved after the intensive physiotherapy I needed for my patella fracture and ruptured retinaculum.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

One of my favourite episodes in all of Star Trek came up this week. Trials and Tribble-ations is the 104th episode of Star Trek Deep Space 9 (season 5, episode 6).

Recipe — Baa Moo Oink scotch fillet steak

On the theme of steak, we visited a local butcher on Friday morning, viz., Baa Moo Oink in Findon.

Kathleen commented that I looked like a kid in a lolly shop and became very focused.

When I saw the ribeye bone-in steak, I knew I wanted to cook it and eat it.

I should have asked for the rib bone to be cut flush with the meat to fit in the frypan. In the end, it didn’t really matter. It turned out well.

Equipment

  • Frypan
  • Oven
  • Meat thermometer

Ingredients

  • Ribeye bone in steak — thick cut (about 3 cm thick).
  • Beef fat.
  • Flaky iodised salt.

Instructions — The Menu and thoughts on the meal

  1. Dry brine the steak with iodised table salt.
  2. Refrigerate for as long as possible if you can’t do it overnight.
  3. I love that Kathleen has a gas stovetop and a stainless-steel frypan.
  4. Preheat a fan-forced oven to about 160 °C.
  5. I heated the frypan on a large gas burner and added some beef fat.
  6. I seared the steak, flipping it over every thirty seconds and searing the edges.
  7. Once the steak was seared, I let it rest for a minute and then inserted a meat thermometer.
  8. Place the steak on a roast tray and into the oven and cook until the middle of the steak reaches about 57 °C. This will ensure a medium-rare steak.
  9. Allow the meat to rest for about half as long as it took to cook in the oven.
  10. After allowing the steak to rest, dissect along the muscle planes and along the rib bone.
  11. This steak has four distinct elements. The rib bone, a fat cap, the deckle meat or spinalis dorsi, and the fillet or the longissimus dorsi.
  12. Slice the fillet and deckle and arrange on a cutting board.
  13. Season with flaky salt and serve.
  14. If you’re following a meat-only diet, just the steak will be more than sufficient to satisfy your hunger. You can pick up the steak and just bite into it. This minimises washing up. Don’t forget to gnaw the bone.  
  15. If you’re low-carbohydrate eating, steak and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination.
  16. If you’re not concerned with carbohydrates, fill your boots.
  17. If you’re vegetarian or vegan, this steak won’t be suitable.
  18. Always give thanks to the Lord.
  19. Eat with whatever implements you prefer.
Ribey bone in

Thoughts on the meal

This steak was magnificent. We didn’t eat the whole piece of meat. We’ve kept some in a container. We enjoyed a couple of slices for morning tea today and some blue cheese.

Final thoughts

  • If you’ve been to Adelaide, have you eaten at the Red Ochre Barrell and Grill restaurant?
  • Do you like a thick-cut steak?
  • Do you like restaurants with river or water views?
  • If you’ve watched “Trials and Tribble-ations”, tell me your favourite scene.

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

Salmon on a Saturday

Posted by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Star Trek Voyager on my iPad — Paris with Ensign Wildman

Dear Reader,

Introduction

Happy Chinese New Year.

I hope you’ve had a good week. My work week has been busy and edifying. I love the diversity of work and the engagement with people from different areas and agencies.

During the week, Kathleen commented to me that when she was based in remote Aboriginal communities for work, client dietary requests tended towards an LCHF eating style. Kathleen’s current eating style has CSIRO TWD leanings.

I’m excited because I will see Kathleen next week. ❤️

How is the foot?

What’s happened this week?

Wearing the controlled ankle movement (CAM) boot has improved my quality of life. I can move about the flat better, and my lower leg and foot feel more comfortable. The only niggle I have is some Achilles tendon insertion site pain and inflammation.

I think this is because when I sleep with the boot on, the back of my heel presses against the back of the boot.

Standing behind my stove top and kitchen bench to eat my meals has made a difference. I still use the air fryer for most meals, but cooking eggs in the morning is more manageable when standing behind the stove.

The foot exercises have also become a bit easier. I do them thrice daily, being careful not to overstretch the repaired tendon while stretching the other muscles and tendons and extending the range of movement of my ankle. My ankle is less stiff.

The wound is also looking pretty good. The injury laceration is obvious, while the surgical incision is less obvious. The suturing had been well executed.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

The story arcs in both series are now revealing the possible endings.

In VOY, Seven of Nine is developing into an integral crew member. Her Borg characteristics are still evident, while her humanity is developing strongly.

In DS9, Odo is now a solid after being judged in the Great Link. I just watched one of my favourite episodes, viz., Apocalypse Rising. Sisko, surgically altered to appear as a Klingon, screams during the Order of the Bat’leth pre-ceremony celebrations, “Brag all you want, but don’t get between me and the bloodwine!” It’s a classic quote.

What have I been listening to?

Change your diet, change your mind.

I’m yet to get into this book by Georgia Ede. Other things have taken priority, and I’ve only listened to the first chapter. (Ede, 2024)

Recipe — Baked Salmon

King salmon (Oncorhynchus tschawytscha), also known as Chinook salmon, is the largest among the Pacific salmon species. Originating from the northwest coast of North America and north-eastern Asia, king salmon found their way to New Zealand in the late 1800s. Fishers introduced the salmon from northern California for recreational fishing purposes. The scenic Marlborough Sounds region became the focal point for entrepreneurs in the 1980s, who recognised its potential for cultivating salmon due to its cool, deep waters.

In New Zealand, salmon farming predominantly revolves around the King salmon species, in contrast to the global trend of farming Atlantic salmon (Salmo salar).

Equipment

  • Air fryer

Ingredients

  • New Zealand Pacific Salmon

Instructions

  1. To avoid the salmon drying in the air fryer, I retained some of the cooking liquor from my lunch: beef mince and cheese I’d cooked in the air fryer.
  2. I also dry-brined the salmon.
  3. When the time arrived to cook tea, I placed the salmon into a baking tray with pools of beef fat and broth in the bottom.
  4. I cooked the salmon, skin side up, in the air fryer for 15 minutes at 180 °C.
  5. Serve the salmon on a plate.
  6. If you’re following a meat-only diet, just the salmon will be more than sufficient to satisfy your hunger. You can pick up the steak and just bite into it. This minimises washing.
  7. If you’re low-carbohydrate eating, meat and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination.
  8. If you’re not concerned with carbohydrates, fill your boots.
  9. If you’re vegetarian or vegan, this steak won’t be suitable.
  10. Always give thanks to the Lord.
  11. Eat with whatever implements you prefer.

Photographs

Dry brined New Zealand Pacific or Chinook salmon
Minced beef and cheddar cheese cooked in an air fryer
Leftover cooking juices from minced beef and cheese
Air fryer cooked New Zealand Pacific or Chinook salmon
Air fryer cooked New Zealand Pacific or Chinook salmon

Thoughts on the meal

Pacific or Chinook salmon tastes better than Atlantic salmon, in my opinion. The flesh flakes more easily, and it seems more forgiving when exposed to harsh drying conditions like an oven.

Final thoughts

  • How has your week been?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

References

Ede, G. (2024). Change Your Diet, Change Your Mind: A Food-First Plan to Optimise Your Mental Health. Hodder & Stoughton.

Steak and avocado

Posted by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

It feels like my life has been dominated by Velcro since August 2023.

Dear Reader, 

Introduction 

I hope you’ve had a good week. I’ve enjoyed a busy week. It’s hard for me to believe it is now February 2024. It felt like yesterday that I dropped that blade through my foot. 

I’m excited to see Kathleen soon. 

Work has been good, with more international meetings keeping me awake. 

How is the foot? 

What’s happened this week? 

I mentioned last week that I was concerned by some pressure pain. That settled by the end of the weekend. 

On Wednesday afternoon, I attended the orthopædic team’s outpatient clinic. I think I was the last patient to be seen. It was a very busy clinic. 

I had the cast removed, and unfortunately, in the process, the registered nurse who cut it off nicked some skin over the medial aspect of the hallux metatarsophalangeal joint (MTPJ). She was surprised because the bone saw was not meant to cut skin. Fortunately, the laceration was superficial, and apart from the immediate pain and some blood, I wasn’t too concerned. 

I was then seen by the duty orthopædic trainee, who examined my foot and ankle. She asked me to extend and flex my ankle as well as pronate and supinate my foot. Then she asked me to independently extend and flex my toes, especially my big toe (hallux). As I did this, she palpated the dorsum of my foot over the wound where the tendon repair was. She was happy she could feel the tendon moving. 

I had four questions for the trainee. Would I need to sleep in the boot? Can I shower without the boot? Can I flex my ankle so I can wear trousers? Can I stop taking the oral anticoagulant that was prescribed for the prevention of deep venous thrombosis? 

I need to sleep in the boot for three weeks. 😢

I can shower without the boot. 😊

I can flex and extend my ankle with care. 😊 While I’ve not worn trousers since Christmas day at church, it’s good to know I have this option. The occasional cold day in Canberra (yes, it’s summer) has meant I needed to wrap a towel around my legs. 

No more anticoagulant medication. 😊

I was then asked to wait to see a physiotherapist for a controlled ankle movement (CAM) boot fitting. She explained the range of movement (ROM) I should try to achieve and the limitations I need to observe. She then fitted me with a CAM boot, and it felt like a huge weight had been lifted from me. 

The CAM boot means much more mobility. 

Lake Ginninderra
CAM Boot

What have I been watching? 

Star Trek Deep Space Nine and Star Trek Voyager 

I continue to alternate between the two series, one episode at a time. 

I am about midway through each series and love the stories. Some of my favourite character interactions occur at this point in both series. 

Michael Dorn, who plays Worf, joins DS9 and starts a relationship with Jadzia Dax. Terry Farrell plays Dax, and she’s one of my favourite actors. In VOY, Jeri Ryan joins the cast as Seven of Nine. Likewise, Ryan is a favourite actor, too. The character development of Seven is fantastic.

What have I been listening to? 

Georgia Ede on Zöe Harcombe’s podcast 

Georgia Ede is a psychiatrist from the USA who uses nutrition to augment her psychiatric training in helping patients with psychiatric diseases. 

Georgia follows a low-carbohydrate ketogenic diet, which she believes minimises the inflammation caused by many foods. 

You can find it online if you’d like to listen to the show. An automatically generated transcript is also available online.

Georgia Ede has also written, “Change your diet, change your mind”(Ede, 2024). I’ve got this book lined up to listen to soon. 

Recipe — Steak and avocado

With the extra freedom afforded me by the CAM boot, I thought I’d cook a steak on the stove. I can now stand for a few minutes at a time, so it won’t be as dangerous. 

I chose a scotch fillet steak with a bit of rib attached.  

Equipment 

  • Frypan 

Ingredients 

  • Steak 
  • Salt 
  • Fat — beef
  • Avocado 

Instructions 

  1. Dry brine the steak overnight. 
  2. Heat the frypan to moderate heat and add a little beef fat. 
  3. Cook the steak, turning it every 30 seconds. 
  4. Cook until the meat is done to the desired internal temperature. 
  5. Allow the steak to rest for at least five minutes. 
  6. Serve with an avocado cheek.  
  7. If you’re following a meat-only diet, just the meat will be more than sufficient to satisfy your hunger. You can pick up the steak and just bite into it. This minimises washing. 
  8. If you’re low-carbohydrate eating, meat and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination. 
  9. If you’re not concerned with carbohydrates, fill your boots. 
  10. If you’re vegetarian or vegan, this steak won’t be suitable. 
  11. Always give thanks to the Lord. 
  12. Eat with whatever implements you prefer. 

Photographs

Scotch fillet steak

Thoughts on the meal 

It was nice having a pan-fried steak. Over the last five weeks, I’ve been enjoying thinly sliced scotch fillet steaks cooked in the air fryer. These steaks will continue to be my staple as I recover; tonight’s steak is a treat.

Final thoughts 

  • Since adapting to a low carbohydrate diet, my mental acuity has improved. I’m looking forward to learning more from Georgia Ede’s book.
  • As I rewatch episodes from DS9 and VOY, characters who I once didn’t like are growing on me. For example, Kira Nerys and Julian Bashir were characters who I found annoying on DS9. Neelix is still annoying on VOY, but not as much as in previous viewings.
  • Have you had to wear a CAM boot? How did you feel about the experience?
  • Flexing and extending ankles and toes. Do you know the difference?
  • Star Trek aficionados will know the series, episode, and character who introduced Velcro to humankind.

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine. 

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals. 

References 

Ede, G. (2024). Change Your Diet, Change Your Mind: A Food-First Plan to Optimize Your Mental Health. Hodder & Stoughton.

No food photos

Posted by Gary

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Dear Reader,

Introduction

I hope you’ve had a good week. I’ve been doing well. Life is generally good.

How is the foot?

What’s happened this week?

There’s nothing really to report this week. I caught an Uber to work on Monday because I needed to be there to complete some tasks I couldn’t do from home. It was good to see people and be in another environment.

On Monday, it was pouring rain. To avoid getting my cast wet, I applied a thick ziplock bag and then a heavy-duty rubbish bag to my leg and secured them with rubber bands.

Extensor Hallucis Longus repair Plastic protection

My eldest daughter visited me on the weekend to help with a few tasks in the flat. There have been some things I needed help with.

Having Kathleen visit and help when I came home from the hospital was amazing. She is amazing.

Having one of my daughters visit me was fantastic. I am looking forward to the time when I can fly again to see my daughters and parents.

What have I been watching?

Reacher (season 2)

I’m a fan of the Reacher audiobooks. My father and one of my brothers read the books in paperback form.

The television adaption of the books has been good. Television and movie adaptions are rarely faithful to the book versions. Reacher season 2 was good because it introduced the members of Reacher’s unit, the 110th.

The season has eight episodes, and Amazon Prime released them one at a time.  

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

Recipe — Air fryer steak

I had planned on lamb chops because my daughter loves lamb. I tried twice to have the supermarket deliver lamb chops. Each time, the lamb chops failed to materialise.

Instead, I resorted to thinly sliced scotch fillet steaks. I use the air fryer because it’s safer when I can’t bear weight on my left leg. Even with a high stool to sit on, it’s awkward, and I’d prefer to be safe rather than sorry.

Equipment

  • Air fryer

Ingredients

  • Thinly sliced scotch fillet steak
  • Lettuce leaves
  • Avocado
  • Olives
  • Extra virgin olive oil
  • Vinegar

Instructions

  1. Cook the steaks on a rack for 9 minutes at 180 °C.
  2. Allow the steak to rest before serving.
  3. Make a simple salad with lettuce leaves, avocado, olives, extra virgin olive oil, vinegar, and salt.
  4. If you’re following a meat-only diet, just the meat will be more than sufficient to satisfy your hunger. You can pick up the leg and just bite into it. This minimises washing.
  5. If you’re low-carbohydrate eating, meat and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination.
  6. If you’re not concerned with carbohydrates, fill your boots.
  7. If you’re vegetarian or vegan, this meal won’t be suitable.
  8. Always give thanks to the Lord.
  9. Eat with whatever implements you prefer.

Thoughts on the meal

This meal was nothing special. When I visit Brisbane next, I will cook something special for my daughter and her partner, as well as the rest of my daughters and my parents.

Final thoughts

  • Have you watched the Reacher series on TV? What did you think?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

Fake spam

Posted by Gary

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Dear Reader,

I hope you’ve had a good week.

How is the foot?

What’s happened this week?

There’s nothing really to report this week. I’m using crutches to get around. The kitchen stool which Kathleen got me makes a big difference in the kitchen. I am so grateful for Kathleen in my life.

Unlike the situation associated with the straight leg brace for the knee, I can bend my knee and sit without excess discomfort. It means I can work at my dining table. I can still take part in virtual meetings.

While it is convenient to work from home, my upstairs neighbours are undertaking renovations. For days, there has been the constant noise of power tools and hammering.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

There is a DS9 episode named “Move Along Home”. Many regard it as one of the worst Star Trek experiences ever produced. It is pretty weak, but it’s still Star Trek, so I watched it.

In VOY, there is an episode named “Threshold”, which is regarded similarly. It’s still Star Trek, so I watched it.

What have I been listening to?

No such thing as a fish

Now that my favourite host, Anna, has returned from maternity leave, I’ve restarted listening to this comedy podcast.

To help overcome the problem of getting to sleep with tinnitus, I’ve been listening to older episodes and falling asleep to the podcast.

Recipe — Fake Spam

This post isn’t a recipe but a description. I’m unable to get out and buy groceries, so I rely on supermarket delivery.

I always mark “no substitution” to avoid receiving products I don’t want. This process doesn’t always work.

I added classic Spam to my list and received Plumrose spiced ham. The tins look very similar, and for all I know, the Plumrose and Spam production lines may be the same. That said, when I opened the bag and saw this, I was disappointed.

My first thought was how my spam-loving siblings across the South Pacific and Southeast Asia would react to an error like this.

Equipment

  • Air fryer or oven

Ingredients

  • Fake spam

Instructions

  1. Peel back the tab on the tin to open it and discard the sheet of metal attached to the tab.
  2. Invert the tin and slam it down on the cutting board.
  3. If you slam it hard enough, the vacuum holding the meat in the tin is overcome and the meat slides out. In my mind it’s like a coup contrecoup head injury. If you’re not familiar with the term coup contrecoup, look it up in a search engine. The consistency of the fake spam (and spam for that matter) is similar to a mammalian brain.
  4. Slice off a good wodge of fake spam and lay it on a baking sheet lined with baking paper.
  5. Cook in an air fryer for between 10 and 15 minutes at about 180 °C.
  6. Wait for the fake spam to cool a little and then plunge a fork through it and take small bites while holding the fork. Be careful, it will be hot and the mucosa and epithelium of the hard palate are delicate and sensitive.
  7. Don’t forget, always give thanks to the Lord.
Plumrose Spiced Ham

Thoughts on the meal

I split the tin into three portions and had some for lunch over three days.

Not surprisingly, this Plumrose spiced ham tastes similar to Spam.

I think I’ll look at the prices of each and choose the cheaper version whenever I’m craving Spam/Spiced ham.

When I’m more mobile, I’ll probably do things like dice the meat and fry it and add it to scrambled eggs or an omelette. Other serving suggestions include frying slices with eggs in butter.

Prior to my low carbohydrate healthy fat way of eating, I’d happily use Spam in meals like fried rice. I expect the Plumrose spiced ham would perform just as well.

I wonder if Hawaiian spam-lovers would use Plumrose spiced ham to make “spam” musabi.

Final thoughts

  • Have you eaten Plumrose spiced ham? What did you think?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.