Pork loin

Pork loin roast

Posted by Gary

Dear Reader,

Welcome to Yummy Lummy. Yummy Lummy is a blog for people who live alone and are keen to cook meals for one.

I also share my opinions on topics others may (or may not) be interested in. With my recent change in diet (SAD→CSIRO TWD→LCHF), the blog’s emphasis is shifting to my opinion on some food and non-food-related topics.

I cite most journal articles or books I’ve read and mentioned. You can see the citations at the bottom of the post.

You can skip the introduction and jump to the recipe if you don’t care to read my views.

Introduction

I hope you’ve had a good week. I was meant to be in Geneva (Ville de Genève) this week for a meeting. I ended up attending virtually. It worked out that I could complete my normal work and attend the Geneva-based meetings from 1800 to 0200 AEDT for two nights. I was tired by the end of the week. It almost felt like I had jetlag without any jet travel.

The photographs below are from trips to Geneva I’ve made in past years for work.

Water Jet Lake Geneva
Water Jet Lake Geneva
Téléphérique Salève Cable Car Mont Salève Geneva View
Téléphérique Salève Cable Car Mont Salève Geneva View

Now that I can walk more with my cane, I’ve been able to visit the supermarket and purchase one or two items that I can carry home with one hand. I’ve also been able to visit the seafood shop so I can purchase wild-caught salmon rather than farmed salmon.

New exercise ball and a rubber band for physiotherapy exercises.

I was hoping to purchase a rugby league ball, however, the only ones on sale were for teams I do not support.

With more movement, my anorexia (loss of appetite) has lessened, and I’ve been eating more and gaining weight.

Weight chart showing the weight associated with muscle atrophy and the recent increase in weight.

What have I been watching?

Senate estimates (Supplementary Budget estimates)

Three times a year, Australian senators ask questions of senior officials in Australian Government departments in formal hearings at Parliament House.

Years past, I’ve sat at “the table” and answered questions posed by senators. These days, my betters appear, and answer questions posed by senators.

It’s an important opportunity in our democracy for questions to be asked in a public forum and for the government of the day to reply via its public servants.  

What have I been reading?

Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males (Gu et al., 2023)

I saw some popular news services report on a paper recently published by the Harvard T.H. Chan School of Public Health. The authors of the paper advise that red meat may raise the risk of developing Type 2 Diabetes Mellitus (T2DM). Most news services did not cite the publication, so readers had to rely on journalists to interpret the journal article. When I’ve looked at some of the journalists doing the reporting, it’s not clear they have a critical approach to examining data.

Most media accounts do not provide an analysis of the paper in sufficient detail. The general reader will take away a message that eating red meat may cause T2DM. In my opinion, this is an inaccurate interpretation. This journal article raises some questions.

For example:

  • The journal article is observational and, therefore, cannot claim causation.
  • The studies assessed by the authors used food recall questionnaires, which ask participants to remember and record what they have eaten over various intervals, ranging from a couple of weeks to a couple of years. It’s difficult to believe that all the participants remembered accurately the food they consumed, including the amount of food.
  • The studies used by the journal paper authors include sandwiches and lasagne as red meat. I suggest the bread and pasta are the problem and not the meat.
  • Red meat has negligible carbohydrates and likely zero glucose, so how can it contribute to T2DM?
  • The absolute risk is minuscule, while the relative risk looks impressive. This style of presentation is a confidence trick of epidemiology.
  • Body mass index (BMI) isn’t adjusted because the authors claim BMI is higher due to red meat consumption. Yet, the BMI could be higher because associated carbohydrate consumption (the accompanying food with meat like potatoes and sweetened drinks) was higher. For example, someone who consumes too many meat pies will become clinically obese compared with someone who eats scotch fillet (ribeye) steaks without the pie casing and the flour for the gravy. I think it’s the carbohydrates contributing to an increased BMI and the T2DM rather than the red meat per se.
  • The journal article also suggests that women eat more red meat than men. I don’t know about that.

My concern is that meat eaters who are obese should be compared with 1. low-carbohydrate, healthy-fat meat eaters and 2. those who adhere to a standard American (or Australian) diet. If such a study was done, I’d expect negligible T2DM in the low-carbohydrate healthy-fat meat eaters compared with the other two arms of the study.

If the raw data were examined again, I expect lean red meat eaters would not feature in terms of any possible association with T2DM.

The Harvard T.H. Chan School of Public Health is known for its plant-based preference. You can find a page titled “Why plant-based diets are good for human and planetary health” on their website. The page shares how one of the school’s professors was a co-author of the EAT-Lancet Commission guidelines, which are mostly plant-based.

The school also advocates for Meatless Mondays (—or more). I might change to Salmon Sundays and Meat-filled Mondays to keep the alliteration.

Do you have days of the week dedicated to a specific meal?

Blood glucose monitoring devices: current considerations

This Australian Prescriber article (Sly & Taylor, 2023), provides an easy-to-read and relatively comprehensive overview of the available blood glucose monitoring devices in Australia.

The authors conclude that continuous monitoring is recommended for persons with Type 1 Diabetes Mellitus and those with T2DM who need daily insulin.

Some Yummy Lummy readers are interested in diabetes mellitus and continuous glucose monitoring (CGM). I hope this article is of interest.

Do you continuously monitor your blood glucose?

Is snoozing losing? Why intermittent morning alarms are used and how they affect sleep, cognition, cortisol, and mood (Sundelin et al., 2023)

As part of my daily trawl through the “medical news”, this article piqued my interest. It used the term chronotype, which I’d not come across before. It refers to a person’s natural inclination for sleep at certain times. I came across this website, which describes the various chronotypes. I’m a lion 🦁 who tends to be a dolphin 🐬

Apparently, using the snooze button on your alarm clock or smart device is not a bad thing for many people.

What’s your chronotype?

The Importance of Dietary Carbohydrates in Human Evolution (Hardy et al., 2015)

The authors (one of whom is based in Sydney at the University of Sydney) propose that plant foods having high quantities of starch were essential for the evolution of humans. They acknowledge that earlier studies have highlighted a shift from plant-based to primarily meat-based diets as critical in developing the brain and other human traits. The authors argue that digestible carbohydrates were also necessary to accommodate the increased metabolic demands of a growing brain.

Furthermore, they describe the role cooking played in improving the digestibility and palatability of carbohydrates. The authors propose the auxiliary role of salivary amylase in increasing the importance of starch in human evolution following the origins of cooking. They say salivary amylases are ineffective on raw crystalline starch, but cooking substantially increases energy yield and glycæmia.

This paper, argues against a core tenant of people advocating for a low-carbohydrate healthy-fat way of life. (Noakes, 2023)

What have I been listening to?

I haven’t been listening to much because of the meetings in Geneva and watching Senate estimates hearings.  

Recipe

I went for a wander through a supermarket and saw this pork loin roast and thought it would make a great meat source for this weekend and for lunch meat this week.  

Equipment

  • Slow cooker
  • Air fryer

Ingredients

  • Pork loin
  • Beef, chicken, lamb, and pork stock — you can use any meat-based stock for this. You could also use a plant-based stock or a meat and plant stock. I’m using this because it’s what I have at hand.
Pork loin roast In the plastic (recycle plastic) packaging.
Pork loin roast sans packaging.
Pork loin roast and gelled stock in a slow cooker vessel

Instructions

  1. Place the meat and the stock into the cooking vessel.
  2. Slowly cook for six hours.
  3. Remove the meat and place the roast on a tray and into the air fryer for 20 minutes at 160 °C (320 °F).
  4. Set aside a part of the pork for dinner, put the rest into a container, and refrigerate. The pork can be used for lunches during the week.
  5. Filter the cooking liquor and keep it as the perpetual master stock.
  6. Serve the pork with vegetables or eat them alone. If you’re following a carnivore diet, just the pork will be more than sufficient to satisfy your hunger. If you’re low-carbohydrate, healthy-fat eating, the meat and some plant-based real foods like avocado, leafy green leaves, olives, and tomatoes are a good combination. If you’re not concerned with carbohydrates, stewed apples and sauerkraut would go well with the roast pork. If you’re vegetarian or vegan, this pork won’t be suitable.
  7. Always give thanks to the Lord.
  8. Eat with whatever implements you prefer. This includes your fingers.
Pork loin roast
Pork loin roast
Slowly cooked pork loin roast with red cabbage and sour cream

Thoughts on the meal

If you like pork with a good amount of fat, you’ll like this roast.

The loin isn’t a tender cut of meat, even when it’s slowly cooked. The fat meat was tender, but the loin meat was a little dry. Overall, the slices of pork loin roast were good and coupled nicely with the cabbage and sour cream.

Do you like pork? What’s your favourite cut of pork, and how do you cook it?

Disclaimer and comments

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

References

Gu, X., Drouin-Chartier, J.-P., Sacks, F. M., Hu, F. B., Rosner, B., & Willett, W. C. (2023). Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. The American Journal of Clinical Nutrition, S0002916523661192. https://doi.org/10.1016/j.ajcnut.2023.08.021

Hardy, K., Brand-Miller, J., Brown, K. D., Thomas, M. G., & Copeland, L. (2015). The Importance of Dietary Carbohydrate in Human Evolution. The Quarterly Review of Biology, 90(3), 251–268. https://doi.org/10.1086/682587

Noakes, T. (2023). Ketogenic: The science of therapeutic carbohydrate restriction in human health. Academic Press, an imprint of Elsevier.

Sly, B., & Taylor, J. (2023). Blood glucose monitoring devices: Current considerations. Australian Prescriber, 46(3), 54–59. https://doi.org/10.18773/austprescr.2023.013

Sundelin, T., Landry, S., & Axelsson, J. (2023). Is snoozing losing? Why intermittent morning alarms are used and how they affect sleep, cognition, cortisol, and mood. Journal of Sleep Research, e14054. https://doi.org/10.1111/jsr.14054

Who to follow.

Zoë Harcombe, PhD

If you’re interested in food and nutrition, I suggest following Zoë at her website and on X (nee Twitter).

Dr Harcombe reviews published nutrition articles and provides a critical analysis of the quality of the data and the recommendations and/or conclusions of the authors.

Zoë describes herself as “…a real foodie first and foremost. I’m passionate about real food. What do I mean by that? Oranges grow on trees; cartons of orange juice don’t. Fish swim in the sea; fish fingers don’t. Cows graze in a field; Peperoni sticks don’t. Hopefully, you’ve got the idea. Food should come from fields, not factories.”

Legend

BMI = Body mass index.

CGM = Continuous glucose monitoring.

CSIRO TWD = Commonwealth Scientific and Industrial Research Organisation Total Wellbeing Diet.

LCHF = low-carbohydrate healthy-fat eating.

Red meat = is the meat of mammals, which includes pork.

SAD = Standard Australian diet (rich in carbohydrates, poor in healthy fats, and heaving in processed and ultra-processed products).  

T2DM=Type 2 diabetes mellitus.

Crispy pork loin and pickled cabbage

Posted by Gary

If you don’t care for my silly story, you can find the recipe here.

Crispy pork loin and pickled cabbage

Hello Reader,

How are you? I hope you’ve had an edifying week. I’ve been pondering how good life is right now.

I feel happy in all areas of life, apart perhaps from the direction of my body weight. To be fair, I talk about it too much and do very little about it apart from eating more unhealthy food.1

We’re all told to balance work and our personal lives. It’s been a long time since I’ve felt joy in so many ways. The best part of every day is chatting with my girlfriend, Katie. It’s amazing how good it feels to chat and ventilate and get to know each other better. Katie and my daughters are the best part of my life.2

Work has also been rewarding in so many ways. I love the feeling of competence that comes with being able to enjoy time in the office. The best thing about my job is the people I work with. I also like applying my training to the work at hand.

How is any of this related to what I’m cooking tonight? When I’m not chatting with Katie or working, I’ve been watching cooking YouTube videos. I saw someone do a crispy pork belly and I wondered if I could do something similar with the skin and fat on a piece of pork loin. I’ve also been watching videos on pickling vegetables.

As a kid, growing up in Brisbane, I spent much of my pre-school years with my maternal grandmother, my maternal grandfather, and my grandfather’s brothers. They all lived together in a house on Hale Street. I often dream of that house. I can smell the flour bags in one of the storerooms, I can see the firecrackers in boxes, and I almost always dream of the downstairs kitchen with three gas hobs and well-seasoned carbon steel frying pans used every morning to make the flour-based wraps for the large chicken rolls which would be sold in the Golden Pagoda3 later that day. One of the distinctive smells was the odour of pickled vegetables, Chinese pickles. As a kid I don’t think I was a fan, but as an old man now, I must be getting my Chinese on because I’m wanting to eat pickles more and more.

The other great thing about that house was being able to see and hear Lang Park. I could also see Mr Fourex atop the Castlemaine Perkins Brewery. This brewery in Milton is home to XXXX beer. Contrary to popular belief that Queenslanders cannot spell beer, the Xs denote the strength of the beer. Lang Park and XXXX beer are forever linked as the home and sponsor for the Queensland Maroons (pronounced ma rones).4

Like most things I cook, I rarely follow a recipe unless it’s something Mum tells me5. Then for the first time, I will follow what she says I should do, knowing that most of the time, Mum’s recipes are more guidance rather than instruction. She cooks with feeling and that’s how I cook too. With feeling.

So my experimenting with pickling has been about the flavours and textures I’m imagining in my head. Chinese rice vinegar, salt, sugar, cloves, and ginger form the base of the pickling juices.

It was cold enough to wear a beanie today

Recipe

Ingredients

  • Pork loin
  • Salt
  • Rice vinegar
  • Sugar
  • Cloves
  • Ginger
  • Cabbage
  • Carrot
  • Daikon
  • Brussels sprouts6
  • Bird’s-eye chillies

Instructions

Pork

  1. I bought a large slab of pork loin a week ago. It was about 30 centimetres by 20 centimetres and 5 centimetres deep. I cut it into three blocks and vacuum-packed each and then put them in the freezer.
  2. On Wednesday evening I moved one of the blocks from the freezer to the refrigerator.
  3. On Friday evening I unwrapped the meat and dried the outside surfaces with a towel. I took a sharp blade and scored the skin and fat and then rubbed salt into the skin and muscle.
  4. Place the prism of pork on a rack over a tray and place it uncovered in the refrigerator to dry brine overnight.
  5. On Saturday afternoon I removed the meat and turned the oven on to low heat, about 120 °C.
  6. I vigorously rubbed the skin while being careful not to tear the skin and fat from the meat. The objective of the vigorous rubbing was to dry the skin to prepare it for becoming crispy and crackling.
  7. To avoid drying out the meat, I wrapped aluminium foil around the muscle and left the scored fat and skin exposed.
  8. The problem with a dry brine is the amount of meat shrinkage which occurs in the cold dry environment. It suggests to me the meat was injected with water to plump it up to full tumescence prior to selling to make it look more impressive than it is. This shrinkage means I had a little trouble mounting it properly in an erect position. I wanted the skin pointing up and I didn’t want the meat at an angle while it was in the oven.
  9. I placed my prism of pork loin wrapped in aluminium foil on a rack over a tray and then into the oven for about three hours. I fashioned the aluminium so it kept my meat erect in the oven.
  10. I looked at the meat reasonably regularly in case the skin started to burn.
  11. After the oven cooking phase, I removed the meat and drained the pork fat into a stainless steel frying pan and turned on the hob to heat the fat.
  12. I placed the pork skin side down into the fat and left it there to crisp the skin.
  13. Because of the meat shrinkage, I needed to use wooden toothpicks to keep the meat upright. Nothing like a little prosthetic surgery while cooking. 🤔
  14. When the skin was crisp I moved the meat to a warm place to rest. Resting your pork is important. It’s probably more important to rest your pork than any other species of meat. I’ve heard some cooks say that pork should rest for nearly as long as it was cooking.
  15. After seeing the size of the finished product, I dissected away the skin and remaining connective tissue that used to contain the fat from the shrivelled muscle meat. I thought I’d sequester the meat for cold cuts and enjoy the crackling with the vegetables tonight.

Pickled cabbage

  1. Shred some cabbage.
  2. Shred some Brussels sprouts.
  3. Dice some peeled ginger.
  4. Slice the Bird’s-eye chillies.
  5. Julienne some carrot and daikon.
  6. Dissolve some sugar and salt into a quarter of a cup of rice vinegar.
  7. Place the vegetables plus a handful of cloves into a vacuum bag and then pour in the pickling liquid.
  8. Vacuum seal the bag in a vacuum chamber.
  9. Towards the end of the pork cooking, heat up a water bath to about 75 °C and cook the pickled vegetables for about 30 minutes.

Plating up and serving

  1. Open the bag of pickled vegetables and transfer the vegetables to a dinner plate.
  2. I know some people like drinking pickling juices. It’s not to my taste.
  3. Place the crackling on top of the vegetables.
  4. Give thanks to the Lord.
  5. Eat with a knife and fork.

Thoughts on the meal and lessons identified

  1. The crackling was good.
  2. The vegetables were good. I liked how the heat from the Bird’s-eye chillies permeated the pickling juices and every bite was hot, spicy, and sour.
  3. I will cut my pork loin into fatter chunks next time. I think this would be a better meal with a big fat lump of pork rather than a thin shrivelled remnant.

Final thoughts

  1. Do you dream about the first home you lived in?
  2. Do smells and sounds feature in your dreams?
  3. Do you like pickles?

Footnotes

  1. This morning I weighed in at 75 kilograms. I’ve been eating too much chocolate every day. I’m not sure if you’ve ever experienced salted caramel peanut slab. I buy it every week from a local shop. It’s very good. I think I have an addiction problem. I know I have an addictive personality. When I get the first taste of something good or pleasurable, if I can get more I’ll go for it.
  2. Amongst the many things we chat about, food comes up regularly. For example, the other night we were talking about shaved lamb meat and chips. The morning, I had this craving. Yes, I do eat a lamb and hot chip snack pack with metal chopsticks! 😆 The tzatziki sauce was good as it oozed over the warm tasty meat.
  3. The Golden Pagoda was a café/restaurant at the truck stop in Rocklea in Brisbane. I don’t know if the trucks still stop near the markets much. The Golden Pagoda was destroyed in the 1974 Brisbane floods. At that instant, my grandparents and my granduncles all stopped working. I remember ‘working’ there as a youngster. The chicken rolls we served were basically a cross between a spring roll and a Chiko roll. Not much chicken and lots of cabbage and deep-fried. They were about 20 cm long and quite girthy. As a little boy, I needed two hands to manage one. My most entrepreneurial grand uncle told me the makers of the Chiko roll stole his idea.
  4. This Wednesday night the first State of Origin game is played. As always, I’m hoping for a Queensland victory.
  5. Following a recipe from Mum can be hilarious. Me “Mum, you know that recipe for x? I tried it and it tasted a bit odd.” Mum “Did you use the y? That’s the essential ingredient and you need to do z with it.” Me “No, Mum, you didn’t mention y or z; no wonder x tasted odd.”
  6. Do you like Brussels sprouts? If you don’t, may I suggest the next time you cook them, don’t! Just shred them finely and add them to a salad like coleslaw. I’ve also found cooking them shredded removes the bitterness. Check out this meal I cooked last night. I mixed shredded Brussels sprouts with cheese and added it to this tray bake of pumpkin and potato towards the end of the cooking process. Melted cheese and shredded Brussels sprouts make for a wonderful combination.
Crispy pork loin and pickled cabbage
Pork loin vacuum packed
Pork loin ready for dry brining
Brined pork loin on a wire rack
Brined pork loin on a wire rack over a stainless steel frying pan
Brined pork loin on a wire rack over a stainless steel frying pan wrapped in aluminium foil
Cabbage Brussels sprouts
Cabbage Brussels sprouts Fennel Carrot Daikon Bird’s-eye chilli
Pickled Bird’s-eye chillies, Brussels sprouts, cabbage, carrot, daikon, and fennel.
Crispy pork loin and pickled cabbage
Crispy pork loin and pickled cabbage