Post 89 – Pineapple Pulled Pork

Welcome to my first official low FODMAP recipe – this delicious and easy Slow Cooker Pulled Pork.

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First things first, many recipes for meats or stews call for either garlic or onion or both, but both of these foods are fructans (from the F in FODMAP) and seem to be one of the highest offenders in the FODMAP group. Therefore low FODMAP recipes mean

No garlic

No onion

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These two ingredients form the base of so many savory recipes, providing that umami flavor that is hard to replace. Do you know how many sauces, broths, and condiments already contain onion or garlic? Start reading labels and you will see that everything from ketchup to Worcestershire sauce to chicken broth all have at least one of these ingredients.

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Since garlic and onion are found in nearly everything, to avoid them you often have to make your own sauces or go without. This recipe for pulled pork gets its flavors from the mix of spices (be careful of spice blends that contain onion and garlic), and some sweetness from natural pineapple juice. And the best part about slow cooker recipes is that they’re usually pretty hands-off.

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Slow Cooker Pineapple Pulled Pork

inspired by this recipe

2 T. canola oil

3-4 lb. piece of pork butt/pork shoulder

1 T. brown sugar

2 tsp. Kosher salt

2 tsp. paprika

1/2 tsp. ground cumin

1/2 tsp. ground coriander

1/2 tsp. black pepper

1/2 tsp. ground ginger

1 cup pineapple juice

1/2 cup water

Begin by heating up the canola oil in your slow cooker on the “brown/saute” setting if you have it. If not you can either skip browning it or brown it in a pan on the stove. While it is heating up, in a small bowl mix together the brown sugar, salt, and spices. If desired, cut your pork down into 2 or 3 manageable pieces and remove any large slabs of fat on the outside. Rub your spice mixture all over the pork (you may not need all of it). When the slow cooker is sufficiently hot, add your spice-rubbed pork allowing it to brown on one side without moving it for a few minutes. You want a nice, crisp, brown exterior. Using tongs, carefully flip it over to brown the other side and cook for a few minutes (if you cut your pork into multiple pieces you’ll get more crispy, browned bits). If desired, flip to brown all sides (even the ends). Once browned turn the setting to low and add your pineapple juice and water. Cover and cook for 7-8 hours or until pork is tender and falling apart. Serve with barbeque sauce. OR For a stronger barbeque flavor, drain the juice after the pork is done cooking and add 1.5-2 cups of barbeque sauce. Let cook for another hour and taste.

Note: I found that though the pork was fairly tender after 8 hours in my slow cooker, I could’ve left it even longer (though I left mine in one piece from the beginning).

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Remove from the slow cooker and shred. If desired, pour some of the juices over the pork or discard. Serve with your favorite barbeque sauce.

I paired mine with homemade gluten free cornbread found here (made with bacon grease) and low FODMAP barbeque sauce (although the pork is so good by itself you don’t need any sauce!)

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Our upstairs neighbor brought us over some beautiful tomatoes from her community garden plot and we threw those in with our salad.

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Yum! This was a delicious and low FODMAP meal, though the tomatoes might have been a little too acidic for me in the end. If this is the case for you, the pulled pork is totally delicious on its own without any sauces.

Bon appetit!

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