February 23, 2012

Make pork part of a healthy diet

Pork is sometimes referred to as the other white meat – alongside chicken. Depending on the cut that you choose, pork can be a very healthy addition to a balanced diet.

It’s a meat that contains plenty of essential minerals and vitamins, including niacin, riboflavin, thiamine, zinc, magnesium and potassium as well as vitamins B6 and B12. With a lean cut, with all the extra fat trimmed off before cooking, pork can be low in calories and fat when eaten in moderation. A reasonable portion size is about 100g per portion.

When cooking pork you should ensure that the centre of the meat is cooked thoroughly to a decent heat to ensure that the meat is properly cooked.

In years gone by, pork suffered a bit of a bad press because of the number of cases of a parasitic disease called trichinosis, which occurred when under cooked pork with roundworm larvae was consumed. Now that there are much tighter regulations on what livestock can be fed –  no raw meat, for example, – the number of cases of trichinosis has drastically reduced.  Many people are also buying free range pork which is reared under better conditions and far less likely to be contaminated with anything untoward.

If you’re stuck for ideas for how to cook pork, Super Savvy Me has some great recipes to try – including ones that are good for young children’s tastes, too.

The leanest cut of pork is probably pork tenderloin, with only 3g of fat per serving. Boneless top loin roast pork and a top loin chop will have around 5g of fat per serving, and 2g of these five will be saturated. A sirloin roast with the bone left in will have a little more than 8g of fat per serving.

When you’re online or in the supermarket, don’t forget to keep your eyes open for any money off coupons for products that you can use in conjunction with your pork recipe selection.

Free range pork recipe ideas

When you fancy a change from burgers, sausages and chicken for your barbecue why not buy some tasty but healthy free range pork from your butcher or local farmers’ market and have a get together with family and friends? Whether you have a couple of cheap barbecues or one of the larger and more sophisticated types such as Weber, there’s nothing like cooking outdoors both for flavour and fun.

 

Although free range pork has a great flavour cooked just as it is there is such a good variety of marinades that go beautifully with pork it would be a shame not to experiment. From a simple butter, lemon juice and garlic mixture to a more complex mix of garlic, curry powder, lemon juice and zest, honey, chilli paste and turmeric, the sky’s the limit. If you fancy a dipping sauce for your pork chops a sauce made from Demerara sugar, wine or cider vinegar, ketchup, Worcester sauce, chilli powder, lemon juice, mustard and garlic is always a winner.

Skewers are always a success on the barbecue so why not try pork cubes alternated with chunks of onion and green pepper? Marinade the pork and vegetables with lemon juice, olive oil, soy sauce, oregano and garlic for a couple of hours before grilling and serve with a Greek salad or in pitta bread with tzatziki.

 

Beef burgers can be high in saturated fat so a more healthy alternative is to make your own pork burgers. Try mixing your minced pork with lemongrass or apple for a change.

 

Everyone has their favourite recipe for pork ribs and they are extra tasty when cooked on the barbecue. From a rub of spices including cumin, chilli and paprika to a sticky marinade of chilli sauce, soy sauce, lime juice, orange juice and cranberry sauce, there are ideas galore so take your pick.

Unusual things to do with pork

My daughter has recently been extolling the virtues of a dish she had at one of Edinburgh’s trendy Michelin starred restaurants: a starter of pig’s head and crispy ear. Her taste buds have changed since she was a child when it was a struggle to get her to eat anything other than spaghetti bolognaise, fish fingers and homemade chicken soup!
Whilst I would be hard pressed to cook up a pig’s head it seems that the pig is one of these animals where nothing need go to waste,  from trotters and hock to collar and neck. If your idea of cooking pork goes no further than getting the Schwartz rub out and barbecuing a few chops then maybe you should try something new.
Shoulder and collar are slightly tougher cuts of meat and are good for casseroling. They are also slightly fatty so don’t dry out when cooked for a long time. You can use stock, water or wine in your casserole and as it is a cheap cut it is excellent for those with a large family to feed. My favourite recipe for this cut is done in the slow cooker and uses root ginger, garlic, soy sauce, orange juice, hoi sin sauce and brown sugar.
I have to confess to never having tackled a trotter personally although we have eaten them in France and enjoyed them. A quick search on the internet does, however, throw up some interesting recipes if you fancy having a go: everything from pig trotter curry inspired by a Vietnamese recipe to pig’s trotter and ham hock terrine which I have to say looks yummy.
There are also lots of unusual recipes for the more well known cuts of pork.  Pork is not commonly served in Indian recipes due to the ban on Muslims eating pork but Pat Chapman’s hot, sour and spicy pork curry which uses coconut, chilli and tamarind definitely looks worth a try.

Things to do with pork

Pork and apples go together perfectly as we all know but as a change from the usual Sunday roast pork and apple sauce why not try combining them in a different way? Brittany in France produces some marvellous ciders and celebrity chef, James Martin, uses Breton cider and chicken stock in which to cook his loin of pork and caramelised apples. Finished off with a touch of crème fraiche it is a quick and delicious dish to make, straightforward enough to knock up on a weekday evening but special enough for a dinner party too.
Another fruit that does well in combination with pork is prunes. Whether you pan fry your pork with prunes and crème fraiche or casserole it with prunes and port it is a delicious mixture of flavours and a good way of getting one of your five fruit and veg a day.
Pork belly, one of the cheaper cuts of meat, has made a huge comeback in recent years and is particularly tasty when used in Chinese dishes. Pork ribs too are another Chinese favourite.
Pork also makes a great meat for barbecuing.  The summer may have been unreliable so far but, just in case we are in for an Indian summer, don’t put the barbecue away just yet. Schwartz makes some great rubs for marinating meat in preparation for cooking on the barbie or allow the great taste of good organic pork to speak for itself and cook it “naked”.  Pork and apple burgers (that good old combination again) also make a good change from the traditional beef burger.
Pork mince can be used instead of beef mince in a huge range of recipes such as spaghetti bolognaise, moussaka, chilli, burgers and shepherd’s pie, although perhaps we have to think of a better word than shepherd in this case and  swineherd just doesn’t sound righ

Free Range Meat explained

Free range meats are cuts of meat from animals that are permitted uncontrolled access to pastures, instead of being kept in close and it is said inhumane, little pens. Free range meats include meats from cattle, sheep, pigs and birds. During the past, especially chickens were the subject of living in extremely firmly enclosed spaces.

 Now free range meat from chickens comes from chickens that are permitted a much bigger space to wander, though they could be in big enclosed hen or chicken homes. Free range meats can’t be called so unless animal breeders follow laws set out by the governing body in which they’re being sold. For instance, the US Dep. of farming controls rules for free range meats in the States. Occasionally others criticise these suggestions as still being considered wicked. The free range meats laws for chickens as an example, just states that chickens must be permitted to go outside.

Laws for eggs from chickens considered free range are non-existent, however. Trader Joes, a low-cost gastronome foods store in the States, came under fire latterly from animal rights activists when it was learned the company had announced their eggs were free range. It seemed the egg-laying chickens were kept in pens a touch bigger than other chickens, but their movement was still constrained.

Animal rights activists quickly sent word to others to boycott Trader Joes eggs. Trader Joes is now trying to barter contracts with farmers who would provide eggs from chickens that are authorized more space. This kind of problem may be evaded in the future with more obviously outlined laws from the Dep. of farming. The particular suggestions from the Office of farming for other animals are rather more clean-cut. Sheep and cattle must be given continual access to a pasture, and can not ever be locked in a feedlot. Pigs can’t be locked up in a feedlot for over twenty p.c. of their lives. When farmers meet these conditions, they can market the meat obtained from these animals as free range meats. Some clients have fears about buying free range meats because they could be more subject to illnesses. In the current upsurge of bird influenza cases, a few individuals are awfully nervous about free range meats from chicken or other birds. Lack of ability to restrain the animals so as to satisfy the law is a current concern. Proponents of free range meats feel, the benefit to the animals far outweighs the danger of animals contracting illnesses.