10/17/14

Beer Braised Pulled Pork





A warm oven with delicious smells drifing out of it is a welcome sign of the arrival of fall around our house.  Sometimes there is time to cook a roast all afternoon.  Other times, it's a quick 15 minutes to get dinner on the table.  This recipe can help you do both.  Grab a large roast and let it cook all afternoon on a day you have time.  Shred it, have if for dinner that night, then freeze the rest for future quick meals.  But instead of serving it the same way each time you eat it, how about using the meat in different ways to create a new and different meal?  Let's start with the recipe for the roast.

 

Beer Braised Pork Roast
Ingredients
·         2 tablespoons of olive oil
·         4-6 pound boneless pork butt roast
·         12 ounces beer
·         3 tablespoons balsamic vinegar
·         1 1/2 teaspoons salt
·         1 teaspoon black pepper
·         2 teaspoon garlic powder
·         2 teaspoons onion powder
·         1 teaspoon oregano

Instructions
1.    Preheat oven to 450-degrees F.
2.    In a dutch oven or oven safe pan with lid, heat oil over medium-medium high heat.
3.    When oil is hot, brown pork roast a couple of minutes on each side.
4.    Whisk together beer, balsamic vinegar, salt, pepper, garlic powder, oregano, and; pour over pork roast.  Pour beer over roast. 
5.    Cover and bake in 450-degree F oven for 15 minutes, then lower oven temperature to 300 degrees F and continue to bake for another 2 hours and 45 minutes- 3 hours.
6.   Remove from oven.  Skim fat from juices.  Shred pork with two forks and stir meat with juices.


 At this point, you can serve the meat over a bed of brown rice with a side of roasted veggies.  You can also mix some of the meat with your favorite salsa and make tacos.



 
Or, how about mixing some of that meat with a good barbeque sauce.  Put that meat on a whole grain bun and serve with fruit.  Dinner in an instant!

 
Want a healthier version?  Top a salad with some of the pork.  You can mix Ranch dressing with some salsa or barbeque sauce to top the salad. 
 
There are several possiblitites on ways to use the pork.  You could also make a pizza with it or how about a delicious soup?  Let your imagination be your guide!

Click here to watch our Registed Dietitian, Brenda Duby, prepare the roast and the meals to go with it.


Cooking and Cancer Prevention

As we continue the awareness about cancer this October, we take our recommendations to the kitchen. The following guidelines are recommendations from AICR to make the most out of your cooking at home.

Tomatoes offer an easy and delicious source of lycopene

  • Lycopene, an antioxidant found in red colored produce like tomatoes, papaya, grapefruit and watermelon, is better absorbed when cooked.  Heating tomatoes, as well as adding a little fat, like olive oil, helps us absorb lycopene more efficiently compared to a raw tomato.  Italian marinara sauce is a perfect example of this.  But if you buy jarred, just watch out for the added sugar. 
Garlic contains the phytochemical allicin.

  • Garlic is a great example of a healthy, strong flavored ingredient to season your food.  Cut garlic helps to enhance the phytochemical allicin, which cannot be formed in a whole garlic clove.  Let your cut garlic rest for 10-15 minutes prior to adding it to a hot pan since heat can destroy the enzyme responsible for creating this important phytochemical.

  • Beta Carotene and fat soluble vitamins like A, D, E and K are best absorbed with a little fat.  Salad dressing (preferably made with olive oil), avocado and nuts are important toppings on a colorful salad to better absorb the beta carotene and fat soluble vitamins in green, red, orange and yellow vegetables. 
Eating oranges or drinking orange juice with meals can help increase absorption of non-heme iron.

  • Non-heme iron (iron from green leafy vegetables and beans) isn’t as easily absorbed as heme iron from meat.  To increase the absorption, pair these vegetables with Vitamin C.  Drinking orange juice with a vegetable filled meal is a perfect example.

  • Cooking meats at a high heat, like grilling or broiling, and for a long time (well-done or charred meats) can cause the creation of carcinogenic compounds called HCAs and BAPs.  Reduce this risk by using a marinade for meat using a mixture of vinegar, lemon juice or wine with herbs and spices (for at least 30 minutes).  Use chicken, turkey or fish instead of red meats on the grill.  Cook meat by low, slow cooking methods or pre-cook the meat to reduce the time on the grill.  To include that grilled flavor to your meal, grill your vegetables (or fruit)!

Eat the skins of fruits and veggies for even more nutrition.
  • Eat the skins!  Leave the skins on of fruits and vegetables for even more nutrition.  Apples, pears, zucchini, cucumber are all examples of fruits and vegetables that pack a lot of nutrition in their skins.

  • Water soluble vitamins can be lost when vegetables are boiled for a long time.  Use other cooking methods like roasting, baking or steaming can help these nutrients stay in the vegetable instead of being drained in the cooking water.

  • Also, did you know that pork is actually a red meat?  Even though it looks white, nutritionally, it is similar to beef and lamb than chicken and turkey (true white meats).  The cancer prevention recommendation for red meats (beef, pork and lamb) is less than 18 ounces per week.  Try to focus more on fruits, vegetables and whole grains with animal protein as a condiment or side dish (or, of course, no animal protein at all).
  Source:  AICR.org

10/14/14

Stuff You Gotta Try at Market Street: Go Picnic


Over the last few weeks we've shared a couple of our new favorite finds in the aisles of Market Street. We took a bite out of the Rhythm Super Food Chips and then we gave you the scoop on PB2.

Today, we are excited to share the modern spin on a popular-not-to-be-named-yellow-boxed-lunch. If you haven't tried GoPicnic's boxed lunch/snacks you are truly missing out.

Be sure to check out GoPicnic's Facebook page

Here's some of our pros and cons.

Pros of the products in general:
  • Does not require refrigeration
  • Extremely portable in size
  • Lots of variety
  • Lots of options for different food allergies/preferences
  • Usually less than 400 calories and substantial in protein
  • No liquids - so great for air travel
  • Love the games on the inside of the box - a great lunch time activity!

Pros of the Turkey Pepperoni and Cheese GoPicnic:
  • Super tasty fruit and nut mix
  • Delicious sea salt caramel lollipop - I've got to find some more of those
  • So fun to have a different flavor of cheese than just a cheddar
  • Gluten free
Here are all the products outside of the box - so convenient that they are each individually wrapped.

Cons of the product in general:
  • Not all of the meals with meat products are nitrite free (yet)
  • A little on the small size. The size is perfect for a meal for an average woman but might be more of a snack for men.
  • No napkin in the box!

Cons of the Turkey Pepperoni and Cheese GoPicnic:
  • Tasted really salty!
  • The pepperoni were a little greasy - definitely needed a napkin.
  • Nitrites in the pepperoni - sad face
Market Street carries a variety of the flavors but not all. 

You can see that it would be a great light lunch for some but more of a snack size for others.


Another picture of the products. Check out the Sudoku
that you get to play during your lunch break!
There are lots of varieties of GoPicnic to choose from. Please note
that not all flavors are available at all Market Street Supermarkets.