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Posted by on Jul 22, 2013 in Clean Eating, Recipes | 1 comment

Healthy Pulled Pork Recipe With Homemade Dry Rub, BBQ Sauce and No Mayo Coleslaw Recipes

Until recently, I was not a huge meat eater, but am finding I want to mix up the foods I eat. And who doesn’t love pulled pork?!

I found some organic, pork shoulder (bone-in) for $3.99/lb at Whole Foods. I got a small slab and brought it home to cook in my crock pot.

My previous recipes have always had me cooking it in BBQ sauce or chicken stock. I wanted to making it with a dry rub this time. I also wanted to make my own BBQ sauce…

So, I found recipes for homemade dry rub, BBQ sauce and some no mayo (non-dairy) coleslaw. Yum.

Pulled Pork

First, the Dry Rub Recipe via Whole Lifestyle Nutrition:

Ingredients:

  • 1 tbsp unrefined sea salt (I use Himalayan Pink salt)
  • 1 tbsp chili powder
  • 1 tbsp onion powder
  • 1 tbsp onion flakes
  • 1 tbsp garlic powder
  • 1 tsp black pepper
  • 1 tsp cayenne pepper
  • 1/4 cup organic cane sugar, coconut sugar or rapunzel sugar (I used organic coconut sugar)
  • 1/4 cup paprika

Instructions

  1. Mix all ingredients together and store in an airtight container… I put mine in a mason jar.
  2. Use it on chicken, fish, steaks

Homemade BBQ sauce and Pulled Pork Recipe via Whole Lifestyle Nutrition:

Ingredients:

  • 4-5 pound Boston Butt, Picnic Roast or Shoulder Roast (I bought about 3.5 lbs of shoulder roast)
  • 1/3 cup dry rub (I didn’t measure it, just added enough to cover the meat)
  • yellow mustard
  • BBQ sauce to taste

Instructions

  1. The night before you are ready to cook your roast, rub yellow mustard all over the roast.
  2. Apply the dry rub liberally to the entire roast and rub it in.
  3. Cover and refrigerate over night. **I have already made this twice. The first time, I left in fridge overnight. The second time, I left it in fridge for 2 days and the meat definitely was more flavorful, but whether 1 or 2 days, it is delish.
  4. I set crockpot for 6 hours. And viola!
  5. Shred with 2 forks and enjoy
  6. Serve on bread, lettuce, or eat straight out of the crockpot!
  7. You can top your pork with some homemade BBQ sauce.

Although it didn’t cook covered in liquid or sauce, the meat was tender and tasty!

BBQ sauce recipe:

Like with ketchup, store bought BBQ sauce often has a lot of sugar. This one uses honey instead.

  • 12 oz can tomato paste (look for tomato paste that is sold in a glass jar! Avoid BPA-lined cans!)
  • 1/2 cup onion (puree in food processor) (*ok, I must reveal, I don’t like onions, so I completed omitted this step)
  • 2 tbsp (grass fed) butter
  • 2 cloves garlic, minced
  • 1/4 cup raw honey
  • 1 cup water
  • 1 1/2 tsp chili powder
  • 2 tbsp worcestershire sauce
  • 1/8 cup white vinegar (I used Apple Cider Vinegar)
  • 1 tsp stoneground mustard
  • 1/2 tsp liquid smoke (I didn’t have this ingredient)
  • 1 tsp salt (I used Himalayan Pink Salt)
  • 1/4 tsp pepper
  • 2 tbsp molasses (I did NOT add molasses)
Instructions
  1. Puree Onion in food processor, or blender. *Or don’t 🙂
  2. Melt butter in saucepan and add onions and garlic.
  3. Saute for 2 minutes and then add all the remaining ingredients.
  4. Bring to a medium simmer and simmer for 25 minutes or until sauce thickens.
  5. Stir occasionally. Sauce will cook down as it thickens.
Serving size: 2 Tbsp Calories: 61.5 Fat: 1.6g Carbohydrates: 12.0g Protein: 1.2g
Notes

Yields 2 cups of BBQ sauce

Coleslaw (no mayo) Recipe via Gluten-Free Goddess:

Ingredients:

  • 2 heaping cups chilled cabbage- ideally, some green and some purple- shredded thin. *I used about ¾ of a medium-sized organic cabbage
  • 1 tart or sweet apple, peeled, julienned (optional)
  • 1 smallish carrot, julienned
  • 1/4 cup golden raisins- or dried cranberries
  • 3-4 tablespoons extra virgin olive oil, as needed
  • 1 tablespoon Champagne vinegar or apple cider vinegar, to taste (I used Apple Cider Vinegar)
  • 1-2 teaspoons organic raw agave nectar, to taste (I used raw, organic honey)
  • 1/2 teaspoon caraway seeds (optional)
  • 1/2 teaspoon dill
  • A small pinch of cumin
  • Sea salt and fresh ground pepper, to taste

 

Instructions:

Toss the shredded cabbage, apple, carrot, red onion and golden raisins into a large bowl and stir to mix. Drizzle with the olive oil- enough to coat, but don’t drown it.

Sprinkle with vinegar, agave nectar (or honey), caraway, dill, cumin, sea salt and pepper, to taste. Toss to coat.

Taste test- does it need more oil? More vinegar? A tad more caraway? Sea salt? Adjust the seasoning.

Serve immediately. Makes 4 side servings.

Hopefully you enjoy this meal as much as we did!

 

1 Comment

  1. Yum! Ironically I was thinking about making pulled pork tacos, with homemade wheat tortillas of course, this weekend. I’m trying this recipe out! Thanks for posting.

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