Dear Reader,

I hope you are well and eating well.

I feel well myself and am enjoying the CSIRO Total Wellbeing Diet. When I weighed myself this morning, I noted that I had lost 5.2 kilograms since commencing the program.

My jeans and some of my T-shirts now feel loose.

While TWD is more than a low carbohydrate approach to eating and living, reducing unnecessary carbohydrate consumption and replacing it with lean protein is crucial.

I’ve been eating a small portion of granola with unflavoured and unsweetened yoghurt most nights and still losing weight.

This is a photograph of Gary after he weighed in on Saturday morning for the CSIRO TWD. — Saturday’s TWD weigh-in photograph

I thought this week, I would explore some low-carbohydrate bread options.

Recipe

Special equipment

Water bath
Water heater and circulator

Ingredients

Pork scotch fillet steak – I found some steak that was about 150 grams.
Salt – Iodised salt because I support the ongoing need for it. Iodine supplementation prevents cretinism. Anyone who tells you that products like Himalayan rock salt are good for you may not have had enough iodine in utero and during their early childhood.
Pepper – I like using whole peppercorns, and with some of the salt, pound it with a pestle in a mortar. Freshly pounded pepper is superior to pepper which has been cracked or ground and then packaged and sold.
Coles 85% lower carb rolls – One roll has 751 kJ, 19.5 g of protein, 8.4 g of fat, and 2.8 g of carbohydrate.
Egg
Tomato
Lettuce
Praise whole egg light mayonnaise

Instructions

Pork

Season a piece of pork with salt and pepper.
Place the pork into a bag, apply a vacuum, and seal it.
Cook the pork at 54 °C for 2 hours.
Remove the pork from the bag and pat dry the surface with absorbent paper.
Sear the steak in a hot cast-iron skillet.

Burger

Cut the bread roll transversely.
Spread some mayonnaise on the bottom piece of bread. Make it a thin smear; too much is too much.
Toast the bread in a hot skillet until it takes on some colour.
Layer some lettuce leaves on the heel of the bun.
Add some slices of tomato.
Add the pork scotch steak to the tomato.
Lay a poached egg on the steak.
Complete the burger with the top of the bread roll and gently compress the top to break the egg yolk’s membrane so that the egg yolk oozes over the pork to form a rich, luxurious sauce.
If I were still doing YouTube videos, I’d cut the burger in a coronial plane and then pull apart the halves to reveal the cross-section. I did it so you have a still shot in the photographs.
Give thanks to the Lord.
Eat with your hands.

Final thoughts

This pork burger is a basic sandwich. It has minimised the carbohydrate component by using specialty bread. It is high in protein, and therefore it is filling. What it is not is lean. I did not remove the fat from the pork, and while I did use “light” mayonnaise, it is still mayonnaise.

The Coles 85% lower-carb bread is pretty good. It toasted nicely, and it tasted good.