Sous vide

Kangaroo

Posted by Gary

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

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

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

Dear Reader,

Welcome to Yummy Lummy. 😊 Yummy Lummy is a blog for readers who live alone and are keen to cook meals for themselves. If you’re part of a couple, I hope the recipes are adaptable for you, too.

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 sharing my opinions on some food and non-food-related topics. Your comments are welcome, even if I disagree.

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

Kangaroos in a paddock near Lake Ginninderra

Introduction

I hope you’ve had a good week.

While driving this week, I nearly hit an eastern grey kangaroo (Macropus giganteus). When I first arrived in Canberra, kangaroos were replete. The local government has kept numbers in check with a careful program of culling by professional shooters. With extra fencing along main roads, the number of dead kangaroos on the streets is much smaller.

It got me thinking about eating some kangaroo this week. 🦘

World Toilet Day

Tomorrow, Sunday, is World Toilet Day. In the days when I was eating a carbohydrate-rich, low-fat diet, I was always keen to know where the nearest toilet was because my irritable bowel was unpredictable when it came to the urge to purge.

These days, because I’m eating a low carbohydrate diet, my stools are much better in terms of the Bristol stool chart, and my bowel frequency is more manageable. That doesn’t mean I don’t get sudden urges; I still do, but life is a lot easier to manage. I think I’ll still be keenly interested in the location of the lavatories. If you’re in Australia, we have an Australian Government funded toilet map for public conveniences. It’s part of the national continence program.

Photograph of a squat toilet which I urgently needed on new years eve in Hong Kong in 2015.
I desperately needed a squat toilet in Hong Kong on New Year’s Eve 2015. Squat toilets are great for the quadriceps. 😉

This week, I met with other medical practitioners and regulatory affairs scientists at work. The topic of discussion was faecal microbiota transfer (FMT). The main speakers were a gastroenterologist and a regulatory affairs expert. I was asked to share my clinical experiences with FMT, and a new phrase has entered my workplace lexicon, “Gary’s super stools”.

What have I been watching?

Star Trek: The Next Generation

I’m now in season 5. Gene Roddenberry had already died when this season finished production, but his influence remains. The Star Trek ethos centred on a future where humankind evolves beyond conflict and petty behaviour to be morally and ethically mature. That doesn’t mean conflict and petty behaviour aren’t encountered in space and amongst other humanoid and non-humanoid sentience.

What have I been reading?

Kangaroo and food safety

Last week, I was reading about ducks; this week, it’s been kangaroos. Specifically, I was reading papers about the contamination of kangaroo meat.

Most specialist microbiologists and infectious diseases physicians will mention toxoplasmosis when asked about the risks of eating undercooked kangaroo meat. Most people don’t want to overcook kangaroo because it’s lean. That’s why pasteurisation using sous vide gives a good result. (Mirza Alizadeh et al., 2018)

I know some readers have left comments on the blog before that they’ve never been sick after eating kangaroo, which is excellent. Most people don’t have a problem. The problem is if someone who is immunocompromised, e.g., an organ or bone marrow transplant recipient, is infected via a muscle cyst, which is a lower risk than from a tachyzoite from feline faeces, toxoplasmosis brain abscesses are life-threatening. Fortunately, in Australia, most commercial licensed suppliers know that freezing helps reduce the risk, while proper cooking is necessary to minimise the risk.

There are also other risks associated with eating kangaroo meat, including salmonellosis and finding too much lead from being shot. (Geesink et al., 2017)(Shapiro et al., 2020)(Borkens, 2021)(Ratnasiri & Bandara, 2017)(Hampton et al., 2023)(Dubey et al., 2021)

Fibre and Crohn’s disease

Fibre is becoming a controversial topic in human nutrition. The widely held view is that fibre helps keep the human microbiota in good condition. Fibre is converted to saturated fats by bacteria, and the human colon absorbs the saturated fat. However, the downside of fibre is its inflammatory properties and people with inflammatory colon diseases may suffer from them.

Unlike most other primates, humans don’t have a large caecum for fermenting fibre (hindgut fermentation). The human alimentary tract may not need dietary fibre.

I read an interesting paper by a group that examined why fibre-deficient exclusive enteral nutrition (EEN) works in patients with Crohn’s disease. EEN is a type of medical nutrition therapy that involves replacing all food and drinks with a specialised liquid formula for a period, usually 6-12 weeks. The formula is designed to provide all the nutrients, including fat, calories, protein, vitamins, and minerals.

The authors looked at a commensal bacterium, Mucispirillum, which becomes pathogenic when nourished by fibre (i.e., a pathobiont). The authors demonstrated that using a fibre-deficient diet managed the symptoms of Crohn’s disease in a mouse model. (Kuffa et al., 2023.) I love the entirety of microbiology beyond my specialty clinical training and experience.

What have I been listening to?

Podcasts relevant to the conflict involving Israel and Palestine.

Each week, the pastor of the church I worship in sends an e-mail with links to podcast shows and articles he’s listened to and read over the preceding week. This week, Tim shared a few shows that discuss the conflict between the people of Israel and Palestine from a reformed evangelical Christian perspective.

One of the results of listening to these shows is that I stumbled on a show featuring N. T. Wright, who was talking about his new book on Paul’s letter to the Romans. I have bought the audible book and plan to listen to it soon.

Recipe

Unlike most other meat sold in Australia, kangaroo meat can potentially contain cysts of Toxoplasma gondii. While the faeces of cats and other animals may transmit tachyzoites, muscle meat cysts still pose a potential problem. For that reason, kangaroo meat should be frozen before sale and then appropriately cooked to ensure cysts are inactivated.

Many people in Australia and other countries (that farm kangaroos for meat production) have never been concerned about the parasite load in wild or farmed kangaroos. They will eat it in a way that is not near a pasteurisation temperature. (Mirza Alizadeh et al., 2018.) Most people infected with Toxoplasma gondii will have no appreciable effect. The encysted parasite will exist dormant for years. The problem occurs in people who become immunosuppressed (especially transplant recipients) and develop symptoms of a lesion. Often, the lesion is in the brain. It used to be expected in patients with advanced HIV infection. To be fair, the likelihood of this occurring is remote, but it remains a possibility.

Equipment

  • Precision cooker
  • Water bath
  • Frypan
  • Gas torch

Ingredients

  • Kangaroo
  • Duck fat
  • Iodised cooking salt to season the roo meat.
Kangaroo steaks
Dry brined kangaroo steaks

Instructions

  1. Dry brine the meat overnight. Dry brining means seasoning the meat with salt and putting the steaks on a rack uncovered in the refrigerator.
  2. Place the meat and duck fat into a vacuum bag. I do this because kangaroo meat is lean and doesn’t have much fat.
  3. Cook the meat at 55 °C for 2 hours to ensure medium doneness and sufficient time and temperature for pasteurisation.
  4. Remove the meat from the bag and dry the surface with a paper towel.
  5. Sear the skin in a hot frypan and finish with a gas torch (if necessary).  
  6. Serve the kangaroo with vegetables or eat it with extra seasonings like iodised flaky salt and freshly ground black peppercorns. If you’re following a meat-only diet, just the meat will be more than sufficient to satisfy your hunger. If you’re low-carbohydrate 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, potato mash, rice or pasta with gravy would go well with the meat. If you’re vegetarian or vegan, this animal meat won’t be suitable. I’m unaware of any commercially produced faux kangaroo meat suitable for plant-only eaters.
  7. Always give thanks to the Lord.
  8. Eat with whatever implements you prefer. Eating with your fingers is okay, in my opinion. For this meal, I used a knife and fork.
Kangaroo steak with duck fat (hidden) in a vacuum bag
Kangaroo steak with duck fat in a vacuum bag
Dry brined sous vide kangaroo steaks seared in a frypan and sliced
Dry brined sous vide kangaroo steaks seared in a frypan and sliced on a bed of red cabbage sautéed in beef stock and beef tallow with an avocado cheek
Dry brined sous vide kangaroo steaks seared in a frypan and sliced on a bed of red cabbage sautéed in beef stock and beef tallow with an avocado cheek

Thoughts on the meal

Kangaroo is not my favourite meat. I like beef and lamb. Kathleen loves kangaroo. I hope she enjoys how I cook kangaroo.

In my opinion, kangaroo has a neutral taste and chewy texture. It benefited from a lot of flaky salt and black pepper. The duck fat meant it seared better. While it would not be my last meal if I were on death row, I’d rather kangaroo every night of the week than ultra-processed food. (Cordova et al., 2023.) I’d also prefer real kangaroo over faux kangaroo meat.

If you’ve never eaten kangaroo or wallaby, it’s worth a go so you can decide for yourself. I know many people love the taste and texture of roo meat. The best macropod meat I’ve tasted was raw wallaby tail, done in a fashion similar to steak tartare. I should probably measure my anti-Toxoplasma gondii antibodies. 🤔

Fun stuff

Fairy Bread conversation with workmates 😆

Needless to say, I will not be participating in fairy bread festivities.

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

Borkens, Y. (2021). Toxoplasma gondii in Australian macropods (Macropodidae) and its implication to meat consumption. International Journal for Parasitology: Parasites and Wildlife, 16, 153–162. https://doi.org/10.1016/j.ijppaw.2021.09.004

Cordova, R., Viallon, V., Fontvieille, E., Peruchet-Noray, L., Jansana, A., Wagner, K.-H., Kyrø, C., Tjønneland, A., Katzke, V., Bajracharya, R., Schulze, M. B., Masala, G., Sieri, S., Panico, S., Ricceri, F., Tumino, R., Boer, J. M. A., Verschuren, W. M. M., Van Der Schouw, Y. T., … Freisling, H. (2023). Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: A multinational cohort study. The Lancet Regional Health – Europe, 100771. https://doi.org/10.1016/j.lanepe.2023.100771

Dubey, J. P., Murata, F. H. A., Cerqueira-Cézar, C. K., Kwok, O. C. H., Su, C., & Grigg, M. E. (2021). Recent aspects on epidemiology, clinical disease, and genetic diversity of Toxoplasma gondii infections in Australasian marsupials. Parasites & Vectors, 14(1), 301. https://doi.org/10.1186/s13071-021-04793-4

Geesink, G. H., Van Den Heuvel, A., & Hunt, W. (2017). Meat quality attributes of Agile Wallabies. Meat Science, 133, 173–179. https://doi.org/10.1016/j.meatsci.2017.06.016

Hampton, J. O., Pain, D. J., Buenz, E., Firestone, S. M., & Arnemo, J. M. (2023). Lead contamination in Australian game meat. Environmental Science and Pollution Research, 30(17), 50713–50722. https://doi.org/10.1007/s11356-023-25949-y

Kuffa, P., Pickard, J. M., Campbell, A., Yamashita, M., Schaus, S. R., Martens, E. C., Schmidt, T. M., Inohara, N., Núñez, G., & Caruso, R. (2023). Fiber-deficient diet inhibits colitis through the regulation of the niche and metabolism of a gut pathobiont. Cell Host & Microbe, S1931312823004201. https://doi.org/10.1016/j.chom.2023.10.016

Mirza Alizadeh, A., Jazaeri, S., Shemshadi, B., Hashempour-Baltork, F., Sarlak, Z., Pilevar, Z., & Hosseini, H. (2018). A review on inactivation methods of Toxoplasma gondii in foods. Pathogens and Global Health, 112(6), 306–319. https://doi.org/10.1080/20477724.2018.1514137

Ratnasiri, S., & Bandara, J. (2017). Changing patterns of meat consumption and greenhouse gas emissions in Australia: Will kangaroo meat make a difference? PLOS ONE, 12(2), e0170130. https://doi.org/10.1371/journal.pone.0170130

Shapiro, A., Bosward, K., Mathews, K., Vincent, G., Stenos, J., Tadepalli, M., & Norris, J. (2020). Molecular detection of Coxiella burnetii in raw meat intended for pet consumption. Zoonoses and Public Health, 67(4), 443–452. https://doi.org/10.1111/zph.12707

Legend

BMI = Body mass index.

CGM = Continuous glucose monitoring.

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

FMT = Faecal microbiota transfer.

LCHF = low-carbohydrate healthy-fat eating.

Red meat = is the meat of mammals, including 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.

TOS = Star Trek: The Original Series

TNG = Star Trek: The Next Generation

Duck breast

Posted by Gary

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

Dear Reader,

Welcome to Yummy Lummy. Yummy Lummy is a blog for people who live alone and are keen to cook meals for one. If you’re part of a couple, I hope the recipes are adaptable for you, too.

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 sharing my opinions on some food and non-food-related topics. Comments are welcome, even if I disagree.

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

Dry brined duck breast cooked by sous vide and seared in a frypan served on a bed of red cabbage sautéed in duck fat with an avocado cheek plus a nob of butter.

Introduction

I hope you’ve had a good week.

My mobility is improving. I managed a walk to the Belconnen Owl this week. The first time since the accident. I’ve also got more strength-building exercises to do. I can see my quadriceps becoming more pronounced.

While I’ve been working full-time, I’ve been doing it remotely from home. I’m undertaking a graduated return to the office. Sitting on a proper office chair and using my desktop computer with two large monitors is good.

Owl Statue
Gary’s shadow

Today is Remembrance Day (originally Armistice Day) here in Australia and other Commonwealth (formerly the British Empire) countries and Veterans Day in the USA. Forgetting the service and sacrifice of defence force personnel is never an option.

Something curious

I also noticed something curious about my blogging statistics. It’s uncommon to see a spike like this. I think I know what is behind it. New readers, you are welcome even if you’re here for a single visit.

What have I been watching?

Star Trek: The Next Generation (TNG)

In light of Kathleen’s generous gift of Patrick Stewart’s memoir, I am continuing my rewatch of TNG. I’m now into season four. I’m reminded of how much I enjoy the characters of Captain Picard and Dr Crusher.

While Star Trek: Enterprise (nee Enterprise) is my favourite series, TNG built on Star Trek: The Original Series (TOS) in a way that opened the Star Trek realm to so many more people.

While I have no interest in Shakespeare, aficionados of TNG will be familiar with S3:E10, “The Defector” and the connection with Shakespeare.

The more I watch TNG, the more I appreciate Stewart’s stage acting experience. It doesn’t give me any desire to attend stage plays or the like. My desires lay elsewhere.

What have I been reading?

If you are over 60 with high cholesterol, you have nothing to fear from it.

Fellow blogger, Katharine from Diabetes Diet recently shared an article, viz., “Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review”. (Ravnskov et al., 2016)

Most people in middle- and high-income economies receive a common message that elevated serum cholesterol is associated with poor health outcomes. Like most messages from so-called communications experts, the information is shortened and simplified for broader appeal. Sadly, this often means the removal of important nuance, context, and detail. As more was learnt about serum cholesterol, attention turned to low-density lipoprotein (LDL). The popular yet mistaken label for LDL is “bad cholesterol”. The result is a poor understanding of the role of LDL in human physiology.

One outcome of this simplification of a complex message is that medicine has turned its focus to lowering serum cholesterol and LDL through the use of medications. These medications are valuable to manufacturers and fund a huge aspect of the pharmaceutical industry. The focus has swung from health and wellness to prescribing drugs for disease.

Needless to say, all registered therapeutic agents undergo regulation for safety, efficacy, and effectiveness; however, all drugs have a side effect profile.

Before taking any medication, patients should be informed and made aware of the drug’s intended and unintended effects.

The key idea from the article is that for older people, a serum cholesterol and low-density lipoprotein greater than the higher value of the population reference range is not associated with death at rates any more than any other factor.

This article is aimed at older sapiens. For younger humans, the interpretation will be different. Like a lot of nutrition epidemiology, nothing can be said in terms of cause and effect.

If you are concerned about your own serum cholesterol and LDL, please speak with your general practitioner. Your general practitioner is the best person to guide you.

What human pathogens are transmitted by wild ducks?

I was reading about ducks this week and thinking about ducks as vectors for human disease.

Ducks

Wild ducks can transmit several pathogens to humans through direct contact, contaminated water, or undercooked or contaminated meat consumption. Some of the notable pathogens transmitted by wild ducks include:

1. Avian Influenza Virus (AIV):

Transmission Route: Direct contact with infected birds or their droppings, contaminated water, or surfaces.

Potential Impact: AIV can cause severe respiratory illness in humans and has the potential for pandemic outbreaks.

2. Campylobacter spp.:

Transmission Route: Consumption of undercooked duck meat, especially contaminated with Campylobacter bacteria.

Potential Impact: Human Campylobacteriosis can lead to gastroenteritis with symptoms like diarrhoea, abdominal pain, and fever.

3. Salmonella spp.:

Transmission Route: Consumption of contaminated duck meat or eggs and direct contact with infected birds or their environment.

Potential Impact: Salmonellosis infection can cause gastroenteritis with symptoms similar to Campylobacteriosis. Severe cases may lead to more serious complications.

4. Cryptosporidium spp.:

Transmission Route: Contaminated water sources, including those frequented by wild ducks, can lead to Cryptosporidium infection in humans.

Potential Impact: Cryptosporidiosis causes gastrointestinal symptoms, including diarrhoea, abdominal cramps, and dehydration, particularly in immunocompromised individuals.

5. Escherichia coli (E. coli):

Transmission Route: Consumption of contaminated duck meat or water, especially in settings with poor hygiene.

Potential Impact: Certain strains of E. coli can cause food poisoning with symptoms like diarrhoea, abdominal pain, and vomiting.

It’s important to note that the transmission of these pathogens can be mitigated through proper cooking practices, good hygiene, and avoiding direct contact with wild ducks or their habitats.

Australians are unlikely to give up meat and become vegetarian to help the environment.

I read a media article published on Monday focusing on a survey conducted by a pair of academics from La Trobe University who asked 700 Facebook account holders about their beliefs on climate change, meat consumption, and the effect of meat consumption on the environment. (Rattenbury & Ruby, 2023)

It seems most respondents, who were all residents of Australia, didn’t believe reducing meat consumption affected climate change.

It reminded me of Jayne Buxton’s arguments in her book, “The Great Plant-based Con: Why Eating a Plant-Only Diet Won’t Improve Your Health or Save the Planet”. (Buxton, 2022)

I don’t think this response is because Australians aren’t concerned for planetary health. Quite the contrary. I think Australians know that intensive farming practices damage the soil and the land. Intensive farming also kills many animals, mostly insects and small mammals, which are ecologically valuable species. Regenerative farming practices that allow primary production on non-arable land help the soil and the land and supply nutrient-dense food for the community. It makes for good land care and carbon dioxide sequestration.

What have I been listening to?

Making It So: A Memoir by Sir Patrick Stewart

I completed the book during the week. (Stewart, 2023)

I loved listening to Stewart’s reflections on his time making Star Trek: The Next Generation TV series and movies and his recent work in making Star Trek: Picard.

Stewart also described his three marriages and other romantic relationships and how those relationships influenced his attitudes. I particularly enjoyed the end, where he tied his emotional maturity to the final scenes, he had planned for Star Trek: Picard.

Thanks, Kathleen, my love, for this beautiful gift.

It was a glorious 32 °C today and sunny. I enjoyed getting some bennies on my patella ORIF scar.

Recipe

It’s been a while since I’ve cooked any poultry. Given a choice, I think I’d eat beef and lamb most days. I don’t really need variety to keep me happy. However, since I was reading about ducks, I thought I would cook duck breasts this weekend.

Equipment

  • Precision cooker
  • Water bath
  • Frypan
  • Gas torch

Ingredients

  • Duck breasts
  • Iodised cooking salt to season the duck breasts.
Duck breasts ready to dry brine
Duck breasts seared before sous vide
Duck breasts seared and vacuum bagged and ready for the water bath

Instructions

  1. Score the skin of the breasts with a knife.
  2. Season the skin and flesh of the breast with salt.
  3. Allow the meat to dry brine, uncovered in the refrigerator overnight.
  4. Sear the skin in a hot frypan. I do not always sear meat before cooking it in a water bath. I wanted to try a pre-water bath searing phase.
  5. Place the breasts into a vacuum bag.
  6. Cook the breasts at 57 °C for 2 hours. This will ensure a medium cook and sufficient time and temperature for pasteurisation.
  7. Remove the meat from the bag and dry the skin with a paper towel.
  8. Sear the skin in a hot frypan and finish with a gas torch if necessary.  
  9. Serve the duck with vegetables or eat them alone. If you’re following a meat-only, just the meat 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. Potato mash would go well with the duck if you’re not concerned with carbohydrates. If you’re vegetarian or vegan, this duck won’t be suitable.
  10. Always give thanks to the Lord.
  11. Eat with whatever implements you prefer. Eating with your fingers is okay, in my opinion. For this meal, I used a knife and fork. I could have used chopsticks. 🥢
Dry brined duck breast cooked by sous vide and seared in a frypan.
Dry brined duck breast cooked by sous vide and seared in a frypan served on a bed of red cabbage sautéed in duck fat with an avocado cheek plus a nob of butter.
Dry brined duck breast cooked by sous vide and seared in a frypan served on a bed of red cabbage sautéed in duck fat with an avocado cheek plus a nob of butter.
Dry brined duck breast cooked by sous vide and seared in a frypan served on a bed of red cabbage sautéed in duck fat with an avocado cheek plus a nob of butter.

Thoughts on the meal

Duck breasts are not like chicken breasts. The meat is darker and usually more tender. Sous vide duck breast ensures a consistent result. I like the flavour and the texture of duck meat. Given a preference, I’d prefer duck thigh, but I rarely see duck legs at the supermarket. I’m curious about buying a duck thigh, putting it into a vacuum bag with ample olive oil and cooking it in a water bath to simulate a confit duck thigh.

If you don’t have a precision cooker and water bath, duck breasts can be easily cooked in a frypan. With care and attention, a suitable result is achievable.

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

Buxton, J. (2022). The great plant-based con: Why eating a plants-only diet won’t improve your health or save the planet. Piatkus.

Rattenbury, A., & Ruby, M. B. (2023). Perceptions of the Benefits and Barriers to Vegetarian Diets and the Environmental Impact of Meat-Eating. Sustainability, 15(21), 15522. https://doi.org/10.3390/su152115522

Ravnskov, U., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Hynes, N., Kendrick, M., Langsjoen, P. H., Malhotra, A., Mascitelli, L., McCully, K. S., Ogushi, Y., Okuyama, H., Rosch, P. J., Schersten, T., Sultan, S., & Sundberg, R. (2016). Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: A systematic review. BMJ Open, 6(6), e010401. https://doi.org/10.1136/bmjopen-2015-010401

Stewart, P. (2023). Making it so: A memoir. Simon & Schuster Australia.

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, including 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.

TOS = Star Trek: The Original Series

TNG = Star Trek: The Next Generation

Butter Bounty from France and New Zealand

Posted by Gary

Dear Reader, 

Introduction 

Greetings. I hope you are well and have enjoyed a bountiful week. 

I returned to work after a fortnight of personal leave. It was good to be logged in officially and working albeit from my bed. 

I needed the short break for the acute recovery of the injury. I made sure I was horizontal and resting regularly. I can now manage a few stairs and a walk down the road with crutches.

This week, I attended the scheduled fracture clinic appointment and had the dressing removed. The surgical wound looked good. The orthopaedic registrar (a specialist in training) was satisfied with my progress and assured me I could bear weight on the leg. I also sought a physiotherapist’s review of the brace. Since the post-operative swelling continued to settle, the leg brace had become loose, and I needed help adjusting it. 

I left the clinic feeling pretty good. I’m feeling well enough for short walks on crutches to buy a proper coffee in the morning.

A mug of cappuccino from Stella’s by the Lake

Later in the week, I attended a scheduled radiology appointment for a radiograph (x-ray) of the knee. That same day, I started getting muscle pain in the distal medial thigh. There was some bruising, which I attributed to the leg brace, but on further palpation, I could feel a knotty vein. I was guessing I might have a superficial venous thrombosis. 

The patella repair looks good.

I attended outpatients again and saw the same registrar. He understood my concern, and we agreed to monitor the bruising and the pain. 

Uber 

Until a few months ago, I had resisted using Uber and used local taxicab services. My need for a taxicab is usually for rides to and from the Canberra airport. The car park charges at Canberra airport are extraordinary for a weekend away. It is cheaper to use a taxicab service. 

I was at a meeting with work colleagues, and we agreed to get to the meeting venue by Uber. I mentioned that I’d never used Uber, and my work colleagues looked at me with incredulity. They explained that the smartphone application was straightforward and more flexible than those available for taxicab services. They also explained that the application works anywhere Uber is available because I do some interstate and international travel. 

I tried it the last few times I travelled to Brisbane and back, and my colleagues were correct. Uber is also significantly cheaper than taxicab services, and the drivers rarely want to discuss controversial government policies. 

With my current situation, I have to visit the hospital and other healthcare providers more regularly. An Uber Comfort ride has been comfortable and cheaper than taxicabs. 

I know this because I thought I’d get a better-suited ride if I could call a taxicab company and make a special request. It turned out to be more expensive and less comfortable. That is the one deficiency of Uber: it’s not apparent how to communicate directly with the company and specify what I need. I’m grateful for the Uber Comfort option.

Butter bounty 

I’m still low carbohydrate, healthy fat eating while confined to quarters. I’m getting deliveries from Woolworths and Coles. 

I’ve been trying different brands of butter. 

PRÉSIDENT® butter
PRÉSIDENT® butter nutrition information

Kathleen has mentioned PRÉSIDENT® butter, which is a French product. The other night, while we were on FaceTime, I saw her placing cubes of PRÉSIDENT® butter in her mouth and letting it melt on her tongue. Yes, butter does melt in her mouth. 😉

Between Woolworths and Coles, only Woolworths stocks and sells the PRÉSIDENT® butter. 

I finally got some the other night. It is as luxurious as Kathleen described. It is smooth, creamy, and rich. It felt decadent as I let some melt on my tongue. 

MAINLAND™ butter
MAINLAND™ butter nutrition information

The other butter I tried recently is MAINLAND™ Pure, made from cream sourced in New Zealand. 

MAINLAND™ Pure is smooth and creamy, yet it tastes less luxurious. I’m struggling to describe the difference. Both are great tasting. I suggest you try them yourselves if you can source them. I think I’d try them on pork rinds.

While I have no allegiance with New Zealand, given that the All Blacks almost always defeat the Wallabies, the Rainbow Warrior episode remains a strong memory. With the Rugby World Cup tournament currently being held in France, it was surprising that France defeated New Zealand this morning. 

The other more expensive butter I buy regularly is Lurpak®. 

Recipe 

Tonight, I’m cooking a scotch fillet (also known as ribeye in North America) steak. I would typically cook a steak like this at 54 °C for two hours, but someone in a Facebook group for sous vide cooking suggested 57 °C for better fat rendering. 

Equipment 

  • Precision cooker 
  • Water bath 
  • Vacuum chamber 
  • Carbon steel frypan 

Ingredients 

  • Scotch fillet steak. I purchased this one from Woolworths for $10. 
  • Iodised salt. 
  • Black and white peppercorns. 
  • PRÉSIDENT® butter. 
  • Broccoli 
  • Cauliflower 
  • Coconut oil 
  • Extra virgin olive oil 

Instructions 

  1. Season the steak with salt and pepper and seal it in a food-safe bag with a vacuum chamber. 
  2. Cook the steak in the water bath for 3 hours at 57 °C. 
  3. Towards the end of the 3 hours, parboil the broccoli and cauliflower. 
  4. Remove the steak from the vacuum bag and dry the surface with kitchen paper. 
  5. Heat the carbon steel frypan and add a little coconut oil and a knob of butter. 
  6. When the butter ceases to sizzle, lay in the steak to sear. 
  7. Remove the steak, put the broccoli and cauliflower in the frypan, and quickly get these vegetables smothered in the healthy fats. 
  8. Arrange the steak, cauliflower, and broccoli on a dinner plate. Add a knob of butter to the steak. Drizzle the vegetables with extra virgin olive oil. 
  9. Give thanks to the Lord. 
  10. Eat with a steak knife and fork. 

Final thoughts 

  • Do you use Uber or other services other than traditional taxicabs? I’d welcome your opinion. 
  • Do you have a favourite butter? 
  • Do you ever eat butter on its own? 
  • Are you watching the Rugby World Cup 2023? Which team do you want to win? I don’t think the Wallabies have a chance, so I want the Republic of South Africa to win.

Photographs

Sous vide scotch fillet steak with cauliflower, broccoli, and PRÉSIDENT® butter

Supplementary pork chop and apple

Posted by Gary

Dear Reader,

Last night, I cooked a pork chop. I had prepared two but only cooked one.

Tonight I’m having the second one but cooking it differently.

Last night I used a frypan and monitored the internal temperature with a manual meat probe (rather than the wireless device I often use).

Tonight I’m using a water bath and a precision cooker.

The reason for the difference is that for rapid cooking, getting an internal temperature of 68 °C is important for food safety. I can pasteurise the meat at a lower temperature with a water bath for a more succulent mouthfeel.

Different tastes and textures on my tongue and in my mouth are what I enjoy about eating.

Recipe

Equipment

  • Water bath
  • Precision cooker

Ingredients

  • Pork chop (dry brined)
  • Salt
  • Pepper
  • Garlic powder
  • Pink Lady apple
  • Strawberry jam
  • Leftover tomato sauce (from last night’s meal)
  • Red cabbage

Instructions

  1. Place the pork chop into a bag and seal it.
  2. Cook the pork at 54.4 °C for 1 hour.
  3. Remove the chop from the bag, dry the surface, and sear it.
  4. Cut a Pink Lady apple into eight slices longitudinally.
  5. Put the apple into a bag along with a tablespoon of strawberry jam and about ⅓ cup of leftover tomato sauce.
  6. Seal the bag and cook in a water bath at 65 °C for 2 hours.
  7. Slice the cabbage and sauté in a frypan.
  8. Serve everything on a plate.
  9. Give thanks to the Lord.
  10. Eat with a knife and fork.

Thoughts

The pork chop was succulent and delicious. The apple added a spicy sweetness which was enjoyable.

I’m excited about the week to come. I hope you have a great week doing whatever you enjoy in life.

Photographs

Pork chop
Sous vide pork chop with Pink Lady apple and red cabbage
Sous vide pork chop with Pink Lady apple and red cabbage
Sous vide pork chop with Pink Lady apple and red cabbage
Sous vide pork chop with Pink Lady apple and red cabbage

Duck breast and slaw

Posted by Gary

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

A photograph of the sous vide duck breast and a fancy slaw
A photograph of the sous vide duck breast and a fancy slaw
A photograph of the sous vide duck breast and a fancy slaw
A photograph of the sous vide duck breast and a fancy slaw.

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

A photograph of me on Saturday, 20230318. I'm wearing a maroon polo shirt and a pair of shorts. I'm wearing my glasses.