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The CSIRO Diet road test

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In case you don’t follow me on twitter you may have missed my exciting news (that after being sick in bed for most of last week) I have been inspired by @garydlum to take better care of my temple. Recently I also picked up some wonderful free books from @eatnik including this gem from 2005…

CSIRO diet

I started the CSIRO well-being diet on Monday 28 April. I currently have a 108cm waist, I lug around 30% body fat (which is probably much more than I need, even to survive a protracted zombie holocaust) and I weigh 102kg. I understand that weight alone is not a good measure of progress, especially as I have a large frame. Although not particularly tall (6ft) I have weighed up to 110kg in the past when I was a bit lonely and did a lot of body-building. But my best fighting weight is around 87kg (after a year in the military at aged 18.5… a long time ago!).

I reckon I should be around 90kg so that’s what I’ll aim for, at least initially. So my plan is to lose around 1kg per week for the next 12 weeks. I understand exercise and extra water will help and will try my best to find time for more of that as well. Anyway, wish me luck!

The first step is to try and stick to the meal plan, that replaces lots of unhealthy food (burgers, fried food, pizzas, too much pasta, etc.) with healthy options … like this chilli tuna salad sandwich on day 1!

chilli tuna sandwich

My better half is also helping immensely, just to remind me I’m the luckiest man in the world.

Day 2 update: I haven’t died of starvation yet, despite the audible tummy rumbles during the day. I don’t think I’ll bother measuring my stats or progress until at least the weekend. There’s no point stressing over it each day, once a week will be enough! 🙂

Anyway, feel free to comment/criticise/laugh, etc. Peer pressure helps right? 🙂

Day 7 update: This morning I weighed, measured and stared at myself again, as I will each weekend for the next few months. The good news is I have lost a whole kilo, despite not doing any substantial exercise whatsoever (apart from the usual daily stroll with the dogs each morning). If I can continue to lose a kilo each week I will reach my goal weight of 90kg on schedule in 12 weeks. Can’t complain about that. What is perplexing though is that the electronic scale still says I have 30% body fat. I guessing it does that because it rounds it up or down a percent and I need to lose a bit more fat. Also, it turns out I was measuring my waist incorrectly. Better half says I should be doing it where I bend to the side. So turns out my waist is 104cm. But I can’t really compare that to the 108cm from last week which I measured a bit lower on my abdomen. Good news is a couple of more ribs are showing and my stomach is clearly starting to shrink a bit as I keep to the food plan. So far so good!

To celebrate our mutual progress we enjoyed hamburgers for dinner tonight! here are some pictures and captions:

I set the table with an abundance of healthy options for the family to add between their burger buns, in addition to the meat patties:
healthy burger feast

My partner made enough healthy lean meat patties to ensure I was tempted to eat two – but I resisted, for about an hour, eventually eating a second one without a bun or cheese etc. I cooked them to perfection. Insides were still juicy, though not raw!
finely cooked burger patties thick and juicy

My fine burger, assembled with love, and wholegrain bread buns, lettuce, cucumber, tomato, capsicum, mushroom, beef and (light!) cheese 🙂
a fine burger made with love at home

This is what happens if you let a six year old decide what to put in their burger and assemble it unsupervised. Her “lettuce and butter burger” was intentionally designed to allow room for dessert and post-dinner snacks. Naughty!
6 year olds butter and lettuce burger

I think its all the cooking shows she watches with her mum and dad, but the 2 year old now enjoys many creatively “deconstructed” meals, including burgers.
Ms 2 deconstructed burger

Burgers , cokes, fries and Tunes – The London Burger and Beers, Tuggeranong – A Review

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Now that I’m on a diet I have to enjoy burgers vicariously through other bloggers (like The Food Marshall), at least for a few weeks 🙂

The Food and Wine Marshall's avatarThe Food and Wine Marshall

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After watching Tweenie train in the rain for her netty, I decided she needed a treat. A Cheeseburger and fries kinda treat. A work colleague had mentioned the other day that she’d had dinner with her hubby at The London Burgers and Beers joint in Tuggeranong. I didn’t even know it existed! I still thought it was that awful La Porchetta place. Whilst waiting for training to finish, I sat warm and snug in my car on my iPad and looked up the London and read the reviews. Not so good. Oh well, we’ll still give them a shot. And I felt like a proper hamburger, so The London it was.

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Healthy ANZAC biscuits

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Having just been to the doc to get my blood sugar levels checked I might try this recipe next time! Thanks for sharing it Kasey! 🙂

Kasey Bateup's avatarMy Nutritious Journey

ANZAC day commemorates a special yet somber day steeped in Australia and New Zealand’s history, as it marks the first major engagement of our military operations during the First World War. I have given the traditional ANZAC biscuit a healthier makeover for you to enjoy this ANZAC day, just remember to stop at one or two! Screen Shot 2014-04-24 at 11.04.06 amIngredients – makes 25

2 cups rolled oats
3/4 cup wholemeal flour
1/2 cup brown sugar
50g walnuts, chopped
3 Tbsp olive oil spread
1 1/2 Tbsp golden syrup
1 Tbsp bi-carb soda
1/4 cup boiling water

Method

  1. Preheat oven to 180C and line a tray with baking paper.
  2. Add oats, flour, sugar and walnuts to a large bowl and mix to combine.
  3. Heat a small saucepan over medium-low heat. Add olive oil spread and stir gently until melted. Add golden syrup and stir to combine. Stir in bi-carb soda and boiling water.
  4. Add…

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Sir searches for Schnitzels in the city

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Sir and M’Lady search for Schnitzels

http://sirandmladydineout.blogspot.com.au/2012/02/canberra-labor-club-canberra-city.html?m=1

Came across this interesting blog recently. One of the reviews is for one of my favourite lunch spots in Civic, the City Labor Club.

I think the price may have gone up slightly since this review was written a couple of years ago. That said, they’re still hard to beat for value and taste.

I’ll have to go back and find the photo of my last schnitzel there 🙂

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Don Dunstan, Aussie politician and foodie

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Don Dunstan was a South Australian politician well ahead of his time.

As someone who has studied the history of political campaigning in Australia, Dunstan’s campaigning efforts in the 1960s were seminal, having laid the foundation for the highly professional ‘It’s Time’ campaign which swept Gough Whitlam to office in 1972.

In 1976 Don Dunstan also published a self-titled cook book.

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The Adelaide Advertiser published a review of the cookbook in 2006. It’s online here and reproduced below:

Cooking: Home-grown – Don Dunstan’s legacy
Review by GENEVIEVE HARRIS,  THE ADVERTISER JUNE 22, 2006 11:30PM

Thirty years after South Australian renaissance man and premier Don Dunstan published his cookbook, the recipes remain as modern as ever.

COURAGE, innovation and change were the hallmarks of one of South Australia’s most remarkable premiers, Don Dunstan, who served in the post for a short time in 1967 and again from 1970 to 1979. He not only steered many forward-thinking changes to our state’s laws and legislation but also challenged our perspective on food, cooking, restaurants, theatre, the arts and even fashion. Who could forget his parade of short-sleeved safari suits, long socks and pink shorts?

In the middle of his most productive time, 30 years ago this year, Don Dunstan found the energy and inspiration to write a cookbook. Don Dunstan’s Cookbook defined the ’70s in terms of kitchen arts, he later described it as “a period piece”, yet its text and recipes remain relevant and sometimes innovative.

It was developed around his home and garden. He had a fowl pen as the foundation of his garden, and chicken features heavily. He describes chicken as “the best basis of Australian cuisine” – more true today than ever.

chooks-don-dunstan

Culturally diverse even then, many of the recipes are drawn from and influenced by Mr Dunstan’s travels. Indian and Malay cooking each take up a chapter, with healthy smatterings of French, Italian, Greek and Swedish and other flavours in between.

Desserts were omitted from the original 1976 edition, but were introduced in a 1998 edition, focusing on fruits from the garden. These four recipes, taken from his cookbook and reproduced faithfully, are not out of place in 2006.

The scrambled eggs are a delicious brunch idea and a strikingly similar version can be found today at Citrus restaurant in Hutt St. Blend with 300ml cream and a noggin of brandy. Put in glasses and chill.

Don Dunstan’s Cookbook was first published by Rigby in 1976, and a second edition by Calypso Press. It is out of print. The recipes are published here with metric measurements. The chicken with chickpeas is an easy, hearty winter stew. It matches wonderfully with the simple but flavoursome bean recipe. Mr Dunstan was quite passionate about beans and begged us not to boil them out of existence.

Last, there’s the rhubarb fool, and Mr Dunstan certainly was no fool to allow the aromatic, sweet, sour flavour of home-grown rhubarb dominate. In the “Joy Of Cooking” chapter, Mr Dunstan explains: “I find a continuous satisfaction in growing, preparing, serving and eating food, and want to share it with you.”

Chicken with chickpeas

1 large roasting chicken (2kg)
2 tbsp corn oil
1 onion, finely chopped
1 tsp turmeric
250g chickpeas, soaked overnight
Juice 1 or more lemons
2-4 cloves garlic, crushed
Salt and black pepper or pinch of cayenne

Cut the chicken into joints. Heat the oil in a saucepan or deep, flame-proof casserole (large enough to hold chicken). Fry the onion in the oil until soft and golden. Sprinkle with turmeric and mix well. Add the chicken and saute gently, turning it until it is a dark, yellow colour all over. Add a pint (about 600ml) of water, the soaked and drained chickpeas, lemon juice and garlic, and season with salt and pepper. Bring to the boil and simmer gently covered for an hour or longer, until the chicken is very tender, the chickpeas soft, yellow and lemony, and the liquid very much reduced. Adjust seasoning and serve.

Green beans

1 onion, finely chopped
Young green beans, amount to suit, topped
and tailed
2 tbsp chicken stock

Chop an onion finely and soften in butter over a low flame.

Add your tender young beans just topped and tailed, and toss them in the covered pan until they are glistening. Cook over a low flame, giving an occasional toss for 3 minutes. Then add a small amount – almost two tablespoons – of chicken stock. Simmer, then cover, until the beans are tender.

Parsee eggs

Eggs (to suit number of serves)
Small knob of ginger, peeled Ghee
1 onion, chopped
2 tbsp fresh coriander leaves, chopped
1 tsp turmeric powder
Red chilli, finely chopped (to taste)
Powdered cumin, to sprinkle
Fresh tomato wedges, to garnish
Extra coriander leaves, to garnish

Another flavoursome variant on scrambled eggs goes this way.

Beat your eggs and add cream and stir it in well. Chop some fresh ginger, and fry it in ghee. Add a chopped onion and fry until soft. Now add 2 tbsp of fresh coriander leaves chopped, and a tsp of turmeric. Stir them and add the eggs; continue stirring. As the eggs commence to set, add some finely chopped fresh red hot chilli, or if you haven’t these, sprinkle in a scant half tsp of hot chilli powder. Continue stirring, and when the eggs have set, serve. Sprinkle the top with powdered cumin seed, and garnish with fresh tomato wedges and sprigs of coriander.

Rhubarb fool

1 bunch rhubarb
1 cup sugar
300ml cream
A slug of brandy
String and chop a bunch of rhubarb.

Put in a saucepan with a cup of sugar and enough water not quite to cover, and simmer until soft.

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Salvadorean and Himalayan delights in Gorman House

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Salvadorean and Himalayan delights in Gorman House

“Street Food” is a Sydney food blog by two travel nerds obsessed with travel food, hole-in-the-wall restaurants, and international supermarkets of mystery.

Recently the Street Food travel nerds visited Canberra and Gorman House markets where they discovered a Salvadorean and Himaylayan treat (pupusas and momos).

Read more here: http://www.streetfood.com.au/2014/04/salvadorean-food-at-gorman-house-markets-canberra.html#more

 

Here’s some info for Vegans

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Although I’m happy to eat vegetarian and vegan food most of the time (there are a lot of awesome Lebanese, Indian and Vietnamese dishes I love in this category for starters) I am basically an omnivore. However that doesn’t stop people asking me for tips and lists of Veggie options for themselves or their friends visiting Canberra.

I’ve always said there’s no point re-inventing the wheel and will happily point to existing resources to save my own time and effort.

Here is the best list I have recently found of Vegan (and vegetarian) eating options in Canberra. Enjoy:

http://veganeasy.org/Australian-Capital-Territory

There is also a Canberra-based food blog called Vegetarannean run by the awesome Charlotte Harper and it’s on twitter as well @Vegeterranean.

<Updated May 2014> Also my friend Sonja has a blog with useful info about vegan meals in the parliamentary triangle here: http://sonjabarfoed.com/2014/04/vegan-in-the-parliamentary-triangle-ii/ Sonja can be followed on twitter as well @SonjaBarfoed .

<updated July 2014> I also just found a very good online list of Vegan joints in Canberra here: http://www.happycow.net/australia/australian_capital_territory/canberra/

Meet a #Canberra Foodie – Carmen (@Honey_Delight)

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Many Canberrans will recognise Carmen from her family’s “Honey Delight” stall at our local Farmers Markets and shows. I first met Carmen a few years ago online as she is a prolific social media user who spreads the good news about bees in and around Canberra with passion! I recently met her in real life when I ambitiously volunteered to host an urban hive in our family backyard. Sadly for various reasons, including dogs, cats, too many small children and my desire to re-arrange and re-design our whole backyard and gardens meant I went back to the bottom of the waiting list for new hives. Bees need a little bit of private space and some relative peace, both of which are in short supply in our household!

Carmen recently agreed to be the subject of another regular Canberra Foodie interview and I hope to join her soon for a breakfast during her never-ending quest to find Canberra’s best Eggs Benedict, and she has found some very impressive samples already!

carmen2

A photo of Carmen standing proudly in front of her award-winning honey at the Sydney Royal Easter Show.

So Carmen, who are you? I am a third generation beekeeper. I grew up in a large commercial beekeeping family in northern NSW – the Walker Family. At times we were the largest beekeeping family in Australia and during our most productive years we employed up to 10 men.

My family has exported bees and honey to a number of countries including, Japan, Germany, the United Kingdom and the middle east. We practice a natural beekeeping method and while we have met the criteria for organic produce for over a decade it is only recently that the family as a whole has agreed to commence the organic certification process.

We sell our family produce under the label of Honey Delight at Capital Region Farmers Market. It is an excellent, raw, untreated honey and recently won 3 gold medals and champion commercial exhibitor in the National Honey Show at The Royal Easter Show, Sydney.

I moved to Canberra 20 years ago (mainly due to lack of opportunity in the small country town where I grew up). I’ve continued to spend large periods of time in the country and now consider myself a rural-urban hybrid. I keep my own bees and the majority of my equipment belonged to my grandfather.

My family and I started Canberra Urban Honey in 2012 as a response to the many requests we were getting to help people pollinate their backyard fruit and vegetables. The project began as a community project that my family and I managed on a volunteer basis. We financed the project using donations from our extended family and also raised a small amount of money using crowd funding. Our project used Pozible to raise $2,000 and was the first Australian agricultural project to use crowd funding.

The immense community support for our project and the demand for bees as pollinators in the city meant the project had to evolve in order to remain viable into the future.  In 2014 we changed Canberra Urban Honey to a not-for-profit venture and it now employs my son Mitchell as a trainee beekeeper.  Our Canberra bees struggled in the drought but our tender loving care meant our bees produced excess honey during the 2013 spring and summer.  We finally had our first significant honey harvest at the end the summer of 2014.

Canberra Urban Honey has subsequently been recognised for significant urban agricultural excellence and won Champion at Canberra Show.  Canberra Urban Honey is the first urban honey to be awarded a medal at the National Honey Show at the Royal Easter Show.  We are incredibly proud of the Canberra community for making this all possible and we hope they feel part of the significant recognition Canberra Urban Honey has achieved over the past two years.

Age? Ha ! – not disclosed!

Where do you live? Gungahlin

How long have you been blogging? 3 years

Other hobbies? Gardening

Apple or Android? Apple

Car/bus/bike? Car

Favourite TV show? I have three – Walking Dead, Vikings and Downton Abbey
(I have been heavily influenced by my teenage children)

Favourite devices? My phone camera and Gopro

Can we take a peek at your home screen?

carmen screen shot

Most-used app? Twitter

Favourite social media? Twitter

What’s the first thing online you check each morning? Twitter

What do you worry about at night? Mostly nothing but otherwise – bees and the weather

Most exciting recent news? Medals at The National Honey Show for Honey Delight and Canberra Urban Honey

<And here is the photo to prove it!>

honey champ

Ideal career? Beekeeper

Recent book you recommend? MaddAddam by Margaret Atwood – look for me in the acknowledgements.

Recent online video you laughed at? didn’t get one so I’ve taken a bit of licence here and added an interesting bee clip… is that ok Carmen? https://www.youtube.com/watch?v=iTLgSqu4r3E

Favourite food? Honeycomb with brie and crackers – I have it every day !

To learn more about Carmen’s amazing award-winning work with bees go to her website: Honey Delight

You can follow Carmen on Twitter here: @Honey_Delight and her son Mitch here: @UrbanApiarist

Carmen and Mitch have also done plenty of interesting media about their adventures with bees, like this recent story on ABC Rural: Australia’s youngest urban commercial beekeeper

bee suits

Beijing House, Hawker

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Nice review and photos from Tara about Beijing Dumpling House in Hawker.

inthetaratory's avatarIn The Taratory

I’m still on my hunt for great dumplings – and on Twitter, it was suggested to me that I try out Beijing House in Hawker. There’s dumplings in Hawker? Yes, there are. And the real kicker? The fried beef dumplings are the best I’ve ever tried.

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Healthy pizza scrolls

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Great article on easy and healthy eating with a variety of ingredients.

Kasey Bateup's avatarMy Nutritious Journey

When you sign up to become a dietitian you unknowingly also sign up to become an expert in creating meals that are three things:

  1. healthyphoto(11)
  2. easy
  3. cost effective (most of the time)

To prove that we don’t just “talk the talk” and can “walk the walk” I am going to Tweet what I eat every this week, to show you that healthy eating doesn’t have to be boring or ridiculously expensive.

Healthy eating is best served organised with a side of preparation. The key to this is having a well stocked pantry, fridge and freezer that enables you to whip up a variety of different meals easily. First up, simple pizza scrolls. Perfect for lunch or a light dinner served with a side salad, these pizza scrolls are delicious, simple and pretty darn nutritious.

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