Recipes

Recipes blog posts

A piece of ground full of lentils

Posted by Gary

If you don’t want to read the introduction, click here for the recipe. 

Dear Reader, 

Introduction 

Beef, beans, and lentil stew with brown rice

My inspiration for this week is last Sunday’s sermon from church. If a month has five Sundays, the church has a guest preacher with a missionary focus. Last week, we had a Royal Australian Navy chaplain preach. Although he’s not a visitor – a regular at our church – he dressed up in his uniform for the service. 

The passage he expounded on was 2 Samuel 23:8–39. As a warfighter in the ADF with deployments to combat zones, this is an excellent passage for him to preach. 

For me, a home cook, though, the relevant verse was 11. “And after him was Shammah, the son of Agee the Hararite. And the Philistines were gathered together into a troop, where was a piece of ground full of lentiles: and the people fled from the Philistines.” 

Tonight, I’m using lentils. I also added some meat. Feel free to ignore the meat for a vegetable-only dish.  

Recipe

Equipment

  • Pressure cooker 
  • Saucepan 

Ingredients

  • Olive oil
  • Oyster blade steak – diced 
  • Flour
  • Garlic powder
  • Garlic clove
  • Salt
  • One stalk celery 
  • A diced carrot 
  • Swiss brown mushrooms
  • One small onion – chopped 
  • One clove of garlic – chopped 
  • 200 g canned Borlotti beans 
  • 200 g canned lentils 
  • 750 mL vegetable stock 
  • 100 g crushed canned tomatoes 
  • Fresh rosemary, to taste 
  • 2–3 teaspoons curry powder, to taste 
  • Salt to taste 

Instructions 

  1. Add the oil into a high-sided saucepan, then add the chopped celery, carrot, onion and garlic clove. 
  2. Sauté together over medium heat. Add the curry powder and rosemary leaves when the onion has become translucent. 
  3. Place some flour, garlic powder, and salt into a bag.
  4. Add the steak and shake the bag to coat the meat with the dry ingredients.
  5. Transfer the sautéd vegetables to the pressure cooker vessel, add more oil, and then add the steak. 
  6. Get the steak caramelised and transfer it to the pressure cooker vessel. 
  7. Fry off the mushrooms and then add them to the pressure cooker.
  8. Pour some stock into the saucepan to remove the fond and then decant to the pressure cooker. 
  9. Add all the legumes, tomatoes, and remaining stock, and mix with a wooden spoon. 
  10. To add a kick, grind some rock salt and whole peppercorns with a pestle in a mortar, and add to the pressure cooker before sealing the lid. 
  11. Cook under pressure for about 30 minutes. 
  12. Allow the pressure to equalise naturally, and open the cover. 
  13. Spoon into a bowl along with some rice.
  14. Give thanks to the Lord. 
  15. Eat with a spoon.  

Thoughts on the meal 

A cold front from the southern ocean has been moving north across the southern parts of Australia. Snow is falling in some areas, and we’ve already had subzero mornings this week. 

This meal with some rice helped warm me from the inside. 

I will have enough leftover for the week. 

Final thoughts 

Church life has changed a lot over the last few decades. Rather than turning up with old-fashioned bibles, we open an app on our smartphone or tablet. Smart devices are the appurtenances of church culture. I’ve already started using artificial intelligence to assist in gathering information for bible study. 

I ate this meal while watching the Dolphins play the Sharks. This weekend, all the NRL games are being played in Brisbane. It was a magnificent win (36–16) for the Dolphins and their coach, Mr Bennett who has now coached 900 NRL games.

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Photographs 

A photograph of some diced onion, celery, and carrot
Onion, celery, and carrot
A photograph of some oyster blade steaks on a plate
Oyster blade steak
A photograph of some diced oyster blade steak in a bowl
Oyster blade steak – diced
A photograph of some diced oyster blade steak which has been coated in flour, garlic powder, and salt.
Oyster blade steak – diced and floured
A photograph of some diced oyster blade steak that has been coated in flour, garlic powder, and salt, and then caramelised in a fry pan.
Oyster blade steak – diced, floured, and fried
A photograph of Swiss brown mushrooms in a bowl
Swiss brown mushrooms
A photograph of lentils in a bowl
Lentils
A photograph of Borlotti beans in a bowl
Borlotti beans
A photograph of black beans in a bowl
Black beans
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice
Beef, beans, and lentil stew with brown rice

What is oyster blade steak?

Oyster blade steak is a meat cut from an animal’s shoulder blade. It’s under the shoulder blade and has a tough line of connective tissue running through the middle. It is a tough and chewy muscle. 

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Beans and rice

Posted by Gary

If you do not care to read the introductory guff, click here for the recipe.

Dear Reader, 

I hope you had a good week. I had a fabulous week. Everything went swimmingly well, and it ended peacefully. 

Tonight, I am adding beans to my congee. I got the idea from Rebecca Clyde, from the Facebook group “Cooking for One”. Rebecca is a US-based registered nutritionist who shares recipes on her blog. Her recipe for beans and rice cooked in a pressure cooker caught my attention because she separated the beans and the rice in the cooking vessel. I decided against the rice and bean schism and cleaved them in congee.

I’ll have enough leftover congee for many meals and for developing resistant starches to assist my gut microbiota[1–3]. 

What have I been listening to?

Jessica Cyphers blogs about writing, teaching, and travel, and she has been sharing in her weekly newsletter some snippets from a book she’s reading, titled, The Myth of Normal by Gabor Maté and his son Daniel Maté and published in 2022. Daniel narrates the audio version of the book. The subtitle for the book is Trauma, Illness, and Healing in a Toxic Culture. Gabor is a Canadian medical practitioner who clarifies the psychosomatic basis for disease. As a specialist pathologist, I find his thesis interesting. I think clinicopathological correlation should always include psychiatric input.

In contrast to the Armour of God sermon series (sixty-eight sermons) by Dr Martyn Lloyd-Jones on Ephesians 6:10–13, I’ve enjoyed; I am listening to 48 Laws of Power by Robert Greene to understand better some behaviours I see around me. While Elon Musk does not enamour me as a person, I have more respect for the name Tesla having listened to the first seven chapters of this book.

Stuff on the screen

Did you hear about the incident with the Spanish MasterChef TV show? I imagine the contestants execrated the food managers on that occasion. I’ve not watched the Australian version of MasterChef or My Kitchen Rules for a few years because I can no longer access free-to-air TV. I don’t know if similar situations have occurred in Australia. 

One food-related program I did watch with interest is Hunger on Netflix. The actors are Thai, and the story revolves around a noodle cook invited to join the restaurant crew under a chef who attracts wealthy clientele. It is not a movie for the faint-hearted. 

Also, on Netflix, I watched Miriam Margoyles in her three-part documentary, “Almost Australian“. I watched it on Anzac Day. Coincidentally, Miriam visits Anzac Hill in Alice Springs in Episode Two. I attended a dawn service on Anzac Hill years ago during my Darwin years. Many of the crew from HMAS Arunta were present (the Arunta name and original motto, ‘Conquer or Die,’ recognise the ship’s history and ongoing relationship with the Arrernte people of Central Australia), with a RAN Chaplain officiating the service. I recommend watching Australia Unmasked.

Recipe 

Equipment 

  • Pressure cooker 
  • Air fryer 

Ingredients 

  • Brown rice – 1 cup
  • Black beans (or pinto beans) – ½ cup 
  • Vegetable stock – 2 litres 
  • Chicken thighs – 2 thighs 
  • Duck breast
  • Brussels sprouts 
  • Broccoli 
  • Salt 
  • Pepper 

Instructions 

  1. Wash the rice until the water is clear. 
  2. Wash the beans to remove grit and dirt. 
  3. Bisect the chicken thighs with a machete, cane knife, or humungous Chinese meat cleaver. 
  4. Boil the vegetable stock and add some dried porcini mushrooms until the mushrooms bloat and become tender. 
  5. Add the mushroom-enhanced stock to the pressure cooker with the rice, beans, duck, and chicken. 
  6. Cook everything for one hour. 
  7. Allow the pressure to equilibrate and open the lid. 
  8. Remove the bones from the meat, and then with a wooden spoon, mix everything so the rice, beans, and chicken are combined. 
  9. Season to taste. 
  10. Cook some halved Brussels sprouts and broccoli florets in the air fryer. 
  11. Spoon some congee into a bowl and add some soy sauce. 
  12. Serve the congee with Brussels sprouts, broccoli, and some spring onions. 
  13. Give thanks to the Lord. 
  14. Eat with a spoon. 

Thoughts on the meal

Congee aficionados might object to the addition of beans. The hue of the congee was darker than normal; however, the taste was amazing. I like to experiment and try new things.

The congee was enjoyable and comforting.

Photographs

Black beans
Brown rice
Porcini mushrooms
Black beans
Brown rice
Porcini mushrooms
Chicken Duck
Chicken Duck
Chicken Duck
Rice and bean congee with mushrooms, chicken, and duck; served with Brussels sprouts and broccoli
Rice and bean congee with mushrooms, chicken, and duck; served with Brussels sprouts and broccoli
Rice and bean congee with mushrooms, chicken, and duck; served with Brussels sprouts and broccoli

What else have I eaten this week?

References

  1. Wen, J.J., et al., Resistant starches and gut microbiota. Food Chem, 2022. 387: p. 132895.
  2. DeMartino, P. and D.W. Cockburn, Resistant starch: impact on the gut microbiome and health. Curr Opin Biotechnol, 2020. 61: p. 66-71.
  3. Raigond, P., R. Ezekiel, and B. Raigond, Resistant starch in food: a review. J Sci Food Agric, 2015. 95(10): p. 1968-78.

    Air fryer duck breast

    Posted by Gary

    Dear Reader,

    I recently replaced my toaster oven with an air fryer. I thought I’d try duck breast for my first meal in the appliance.

    Recipe

    Equipment

    • Air fryer
    • Microwave radiation oven

    Ingredients

    • Duck breast
    • Salt – iodised cooking salt.
    • Pepper – freshly ground.
    • Garlic powder
    • French onion soup Buderim ginger marmalade reduction sauce
    • Brown rice
    • Leftover pressure cooker cooked carrot

    Instructions

    Duck

    1. The day before cooking the duck, dry brine the duck.
    2. Season the breast with salt, pepper, and garlic powder.
    3. Place the breast on some paper towel on a plate and then refrigerate it uncovered overnight.
    4. The next day before cooking, cut some hash marks in through the skin and fat to help the fat render more evenly when cooking.
    5. Take some of the French onion soup Buderim ginger marmalade reduction sauce out of the refrigerator and heat it using microwave radiation.
    6. Cook at 200 °C (400 °F) for 10 minutes in the air fryer and then remove the rack.
    7. Brush some sauce onto the skin and cook at 200 °C for 5 minutes.
    8. Remove the duck from the oven and allow the oven to cool down. Cleaning cool metal is safer.
    9. Slice the duck with a sharp knife.

    Rice

    1. Cook the rice according to the instructions on the packaging. Yes, I use microwave radiation rice because I’m a lazy man.
    2. Fluff the cooked rice in a bowl to remove clumps.

    Carrot

    1. Brush the carrot pieces with some of the sauce.
    2. Add the leftover carrot pieces to the rack with the duck when it returns for its final five minutes at 200 °C.

    Plating up

    1. Place the rice on the dinner plate and place the duck breast on it.
    2. Add the carrot and then spoon over the warmed sauce.
    3. Give thanks to the Lord.
    4. Eat with a fork or chopsticks.

    Thoughts on the meal

    I typically cook duck breast in a heated water bath and then sear the skin. The air fryer is a quick and easy method. I’ll cook as I see fit. One of the advantages of sous vide is that I can cook meals well in advance to accommodate my work schedule. Pulling out a cooked bag of meat and enjoying it without too much fuss is easy.

    For people who do not have a similar work schedule, I can see how the air fryer would be a great option.

    Photographs

    Dry brined duck breast
    Dry brined duck breast
    Dry brined duck breast
    Air fryer duck breast
    Air fryer duck breast
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce
    Air fryer duck breast with brown rice and carrot drizzled with French onion soup and Buderim ginger marmalade reduction sauce

    Lamb shank and potato mash

    Posted by Gary

    Dear Reader,

    I hope you’ve had a good week.

    Tonight’s meal isn’t anything special. Typically, I have some idea during the week what I’ll be cooking; however, this week, it wasn’t until I started grocery shopping that I decided to buy a pair of lamb shanks.

    I reached a new minimum weight today, so I thought potato mash would be a nice treat.

    Today's weight chart reveals a new minimum weight

    Recipe

    Equipment

    • Pressure cooker
    • Microwave radiation oven

    Ingredients

    • Lamb shanks – two “drumsticks.”
    • Ginger marmalade – one tablespoon
    • French onion soup mix – salt-reduced version
    • Birds Eye potato mash – one packet
    • Carrot – one carrot cut into chunks.
    • Celery – a couple of stalks
    • A brown onion ­– one roughly chopped.

    Instructions

    Lamb

    1. Put the celery, carrot, and onion in the pressure cooker.
    2. Empty the French onion soup packet mix into the pressure cooker.
    3. Add the marmalade.
    4. Pour in some boiling water.
    5. Add the lamb.
    6. Cook for one hour under pressure.
    7. Remove the lid.
    8. Remove the lamb, keep one warm, and refrigerate the other.
    9. Sieve the cooking liquor and simmer to reduce it to syrup.

    Potato

    • Prepare the potato mash as per the instructions on the packaging.

    Plating up

    1. Spread the potato mash on a dinner plate.
    2. Place a lamb shank on the mash.
    3. Spoon some of the syrup over the lamb.
    4. Give thanks to the Lord.
    5. Eat with a fork.

    Photographs

    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce
    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce
    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce
    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce
    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce
    Lamb shank with potato mash and carrot served with Buderim ginger marmalade sauce

    Final thoughts

    Have a good week. Catch you next Saturday.

    Extras

    I recently bought an air fryer so I will try duck breast in the air fryer tomorrow.

    Dry brining duck breast with salt, pepper, and garlic powder

    I’ll cook this duck breast in a water bath sometime during the week. It’s currently in the freezer with some navel orange and golden syrup.

    Duck breast with navel orange and golden syrup in a vacuum bag

    Meaty legumes and pasta

    Posted by Gary

    Dear Reader, 

    Last week I shared a vegan legume soup. This week I’m adding meat and pasta. 

    The meat will change its flavour profile, and rather than a soup; it will become a stew. 

    I’m trying a low-carbohydrate and high-protein pasta to see what it tastes like. The CSIRO TWD lists San Remo Pasta Pro Multigrain Protein Pasta. 

    Cans of Borlotti beans, lentils, and tomato

    Recipe 

    Equipment 

    • Pressure cooker 
    • Stainless steel saucepan 

    Ingredients 

    • 50 mL olive oil
    • Two stalks of celery 
    • One diced carrot 
    • One small onion, chopped 
    • Two cloves of garlic – chopped 
    • 240 g (drained) canned Borlotti beans 
    • 240 g (drained) canned lentils 
    • 750 mL vegetable stock 
    • 210 g crushed canned tomatoes 
    • Fresh rosemary, to taste 
    • 2–3 teaspoons curry powder, to taste 
    • Salt to taste 
    • Rolled boneless Australian lamb shoulder 
    • San Remo Pasta Pro Multigrain Protein Pasta 

    Instructions 

    1. Add the oil into a high-sided saucepan, then add the chopped celery, carrot, onion and garlic clove.
    2. Sauté together over medium heat. Add the curry powder and rosemary leaves when the onion has become translucent.
    3. Pour a little stock to remove the fond from the saucepan and then decant to the pressure cooker.
    4. Add all the legumes, tomatoes, and vegetable stock, and mix with a wooden spoon. 
    5. Place the lamb into the cooking vessel. 
    6. To add an extra kick, grind some rock salt and whole peppercorns with a pestle in a mortar, and add to the pressure cooker before sealing the lid.
    7. Cook under pressure for about 60 minutes. 
    8. Allow the pressure to equalise naturally, and open the cover. 
    9. Take the meat out and break it up in a bowl. It should be tender enough to pull apart. 
    10. Transfer the remaining contents into a saucepan and bring to a simmer to reduce. 
    11. Add the meat and stir with a spoon when the soup becomes more like a stew. 
    12. Cook the pasta as per the instructions on the packaging. 
    13. Spoon the pasta into a bowl and add some meaty legume stew. 
    14. Give thanks to the Lord. 
    15. Eat with a spoon. 

    Photographs 

    Cans of borlotti beans, lentils, and tomato
    Lamb shoulder rolled roast
    San Remo Pasta Pro Multigrain Protein Pasta
    Pulled lamb shoulder meat
    San Remo Pasta Pro Multigrain Protein Pasta
    Pressure cooker lamb shoulder legume stew with San Remo Pro Pasta
    Pressure cooker lamb shoulder legume stew with San Remo Pro Pasta
    Pressure cooker lamb shoulder legume stew with San Remo Pro Pasta