Weekend Dinner: Slow Roast Pork with Spicy BBQ sauce

I think this graph speaks a thousand words. The % of overweight/obese in the US tracks the change in the dietary guideline for Americans (1980). Rates of obesity in the US

Macronutrient intake changes in US

Overall calories consumed have gone up by about 300 per day, mostly comprised of carbohydrates. Also natural saturated fat consumption has declined while polyunsaturated fats such as vegetable oils and transfats has increased.

Read more about this from the excellent blog of Dr Michael Eades who has been treating his patients with LCHF diets for more than 20 years.

Todays recipe is Shoulder of Pork. It’s an excellent meat for slow roasting. The skin goes lovely and crispy and is delicious with this spicy sugar free vinegary BBQ sauce


  • 1/2 or full shoulder of pork
  • 200ml of cider apple vinegar
  • 100ml of water
  • 1 tsp of sea salt
  • 4 tsp of finely chopped dried chillis
  • 1 tsp of ground black pepper


Preheat the oven to 220 deg C.

Place the pork on a clean work surface, skin-side up. With a sharp knife and make scores about a centimetre apart through the skin into the fat, but not into the meat. Rub salt into all the scores

Turn it over and season the bottom of the meat with salt and pepper. Put the pork, skin-side up, in a roasting tray in the preheated oven. Roast for 30 minutes, until the skin of the pork has started to turn into crackling.

Now turn the heat down to 170 degC. Cover the pork tightly with a double layer of tinfoil, and continue to roast for a further 4 hours for a half shoulder or 5 1/2 hours if it’s a full shoulder. You will know when it is cooked when the meat falls off the bone.

If you wish, at this stage you can remove the crackling, and place it for a few minutes under a hot grill to get it extra crispy. Divine! Don’t forget to save any fat that has come from the pork for future use. It’s the good stuff.

To make the BBQ sauce combine the vinegar, water, salt, chillis and pepper in a sealed container and shake well. You can play around with the seasoning and spiciness to your liking.



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