Month: December 2021

Slow Cooker Pulled Pork

Pulled pork is a common southern American dish. It is traditionally cooked over a fire, but more commonly in a slow cooker these days.  Try this recipe on a bun with some coleslaw, or on its own with some side dishes.  It is a great dish to make for a large group or ahead of time if you have a busy week ahead.

Serves: 12

Prep: 10 mins

Cook: 8 hrs

What You Need:

•14 oz. (400g) can diced tomatoes 

•1 tbsp. chili powder 

•1 tsp. cumin 

•1 tsp. salt 

•1 tsp. chipotle chili paste 

•1 tsp. garlic powder 

•½ tsp. onion powder 

•⅓ cup (80ml) apple cider vinegar 

•⅓ cup (113g) honey 

•2.6 lb. (1.2kg) pork shoulder 

What You Need To Do:

Place all ingredients except the pork into the base of your slow cooker and stir until well combined. Add in the pork shoulder and turn a few times to coat the pork thoroughly in the sauce. Cook on the low setting of your slow cooker for 8 hours. 

Once cooked, place pork shoulder in a bowl. Remove and discard the fat using tongs, then shred the meat using two forks. 

Add cooking juices to the shredded pork, according to preference. Or simply return the pork to the slow cooker and mix well.  

Once cooled the pork can be stored in an airtight container in the fridge for up to 4 days. 

Nutrition per serving:

166 kcal         

4g Fats

9g Carbs         

23g Protein

0g Fiber

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Chicken and Bok Choy Stir Fry

I love a good chicken stir fry.  When I’m rushed I will resort to store-bought sauces, but this one is super easy to make and you could make a big batch ahead of time to throw in the pan when you are cooking. Also fresh ginger and garlic always taste better than store bought. Spread this over some brown rice (or white rice if you are in a rush) and you have a nutritious and delicious mid-week dinner.  And make sure you make extra for leftovers!

Serves: 4

Prep: 20 mins

Cook: 5 mins 

What You Need:

•2 tbsp. tamari or soy sauce 

•2 tbsp. rice wine vinegar 

•1 ½ tbsp. sesame oil 

•2 tsp. coconut sugar  

•12 oz. (340g) chicken breast, cut into strips 

•2 tbsp. ginger, finely chopped  

•2 cloves garlic, finely chopped 

•3 tbsp. olive oil 

•8 oz. (230g) bok choy, trimmed and sliced 

•2 leeks, halved lengthwise and thinly sliced 

•1 cup (30g) bean sprouts 

•¼ tsp. chili flakes 

•​salt and pepper 

What You Need to Do:

In a medium bowl, whisk together the soy sauce, vinegar, sesame oil, and sugar. Pour half the mixture over the chicken, along with half the ginger and half the garlic. Let the chicken sit for 20 minutes to marinate. 

Heat a large pan over high heat, add 1 teaspoon of olive oil to the pan and add the chicken. Cook, stirring constantly, for about 3 minutes, then remove the chicken from the pan and transfer onto a plate. Set aside. 

Add the remaining olive oil to the pan. Add the bok choy and cook 1 minute. Then add in the leeks, bean sprouts and chili flakes. Cook, for a further minute until the bok choy and leeks are tender.  

Stir in the rest of the marinade and season with salt. Move the vegetables to one side of the pan. Add the remaining ginger and garlic to the centre of the pan and cook for 30 seconds, until fragrant.  

Return the chicken to the pan and combine with the rest of the ingredients. Heat for 1 more minute and then take off the heat. Serve immediately. 

Nutrition per serving:

288 kcal          

18g Fats

11g Carbs         

22g Protein

2g Fiber

Herb Highlights – Red Clover & Brahmi

Welcome to the first two of my Heart Highlights. I thoughts I would start with a series of herbs that are often used to help treat menopausal symptoms. Red Clover is used to help with more traditional menopausal symptoms, whereas Brahmi can improve cognitive function that goes along with ageing. This can be helpful for almost anyone.

Before taking herbs, make sure you discuss them with your Naturopath to make sure they are appropriate for you and do not interfere with any other drugs of supplements you may be taking.