Pork – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Cheese Tacos stuffed with Pork Carnitas https://cavemanketo.com/cheese-tacos/ https://cavemanketo.com/cheese-tacos/#respond Tue, 27 Feb 2018 11:11:40 +0000 https://cavemanketo.com/?p=5826 Cheese Tacos are one of those magical low carb creations that forgoes the need for bread entirely! As many of you might have noticed, I haven’t posted in over two years!  Life has been very busy.  My wife and I had a kid who’s now 2 (mmm, seems to be a correlation with the posting …

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Cheese Tacos are one of those magical low carb creations that forgoes the need for bread entirely! As many of you might have noticed, I haven’t posted in over two years!  Life has been very busy.  My wife and I had a kid who’s now 2 (mmm, seems to be a correlation with the posting …) and we moved into a new house. I haven’t stopped doing keto but I’ve mostly been just posting on Instagram. This recipe is one I posted recently that people were really interested in so I figured I’d jump back on the posting bandwagon. I’m filling this with Crockpot Pork Carnitas but you could use any meat.  You will need a well seasoned Cast Iron Skillet in order to melt the cheese and assure it doesn’t stick to the pan.Pork CarnitasStart by heating the Pork Carnitas in a hot cast iron pan.  We want to reduce the amount of liquid and crisp the pork.Salsa with Pork CarnitasThis step is optional but I added some chunky salsa to the pan to mix in with my meat.Starting Cheese ShellStart the cheese taco part by pushing the meat to the side and making a pile of cheese in the center.Cheese ShellYou want to wait until the cheese has melted and starts to bubble.Pork Carnitas on Cheese ShellNext, use a spatula to place the meat onto the cheese.  Make sure to pat it down into the cheese.Cheese Crusted Pork Carnitas TacoPut any additional fillings you want into the taco.  I used some guacamole and sour cream.Cheese Crusted Pork Carnitas Taco on Cast IronThis next part takes a little bit of practice, you might break a few at first if you’re not used to sensing when the cheese is done. Take a fish spatula and flip the edge of the cheese taco over.Cheese Crusted Pork Carnitas TacoBehold the finished Cheese Taco stuffed with Pork Carnitas! This one is a little more done than I’d like cause I stopped to take pictures 🙂
Cheese Tacos stuffed with Pork Carnitas
 
Author: 
Nutrition Information
  • Serves: 1
  • Calories: 600
  • Carbohydrates: 4g
  • Fiber: 1g
  • Protein: 41g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 5.50 oz Pork Carnitas
  • 1 fluid ounce, Guacamole
  • 2 fluid ounce, Mexican Shredded Cheese
  • 1 fl oz(s), Sour cream
  • 2 fluid ounce, mild salsa
Instructions
  1. Measure out around 5 Oz. of Pork Carnitas
  2. Heat a cast iron skillet until smoking
  3. Cook Pork Carnitas until liquid is gone and starting to brown
  4. Add in salsa and mix with the Pork Carnitas
  5. Move meat to the side and place cheese in Cast Iron in a large pile
  6. When the cheese is bubbling, use a spatula to place the meat onto the pile of cheese
  7. Add fillings, in this case I used sour cream and guacamole
  8. When the cheese is hard, fold over, then carefully transfer to a plate
Notes
You can use any meat or filling. Also largest carb addition is salsa so leave it out for a lower total carb count.
 

Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
OXO Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.
Cuisinart PSC-650 6-1/2-Quart Crockpot
Useful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours.

 

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Sunflower Butter Pork Kabobs https://cavemanketo.com/sunflower-butter-pork-kabobs/ https://cavemanketo.com/sunflower-butter-pork-kabobs/#comments Thu, 28 Aug 2014 22:03:32 +0000 https://cavemanketo.com/?p=4700 This week in my CSA haul I got some meat labelled “pork kabobs”.  So, with such a clear description of what I should do with it, I set off cooking!  I knew I wanted to skewer and cook the kabobs but I wanted a nice sauce to go with it.  A lot of thai food …

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This week in my CSA haul I got some meat labelled “pork kabobs”.  So, with such a clear description of what I should do with it, I set off cooking!  I knew I wanted to skewer and cook the kabobs but I wanted a nice sauce to go with it.  A lot of thai food flavors pork with peanut sauce so I thought I’d try my hand at a keto version.  Instead of peanut sauce I used Sunflower Butter which has a similar consistency and really cool taste.
Sunflower Butter MarinadeHere are the main ingredients for my marinade.  I used the Sunflower butter, garlic, soy sauce and some hot sauce to add the heat.Ingredients in Mini Food ProcessorThe marinade is made by adding all of the ingredients into a mini food processor.  This one comes with my immersion blender and is super convenient for when you want to mix together a sauce.Marinade and Crushed Red PeppersHere’s the marinade after the first pulsing.  The sauce was good but it needed some more heat so I added the crushed red pepper.  If you want a milder sauce, you can omit this ingredient.Sunflower MarinadeHere’s a pic of the final sauce.  It turned out really well!Pork KabobsPlace the cut portions of pork, something like tenderloin or pork butt, into a non-metal bowl.Pork Kabobs MarinatingThen cover and mix with the sauce.  Let this sit as long as you can stand, ideally 1 hour or more.Cut Green PeppersThen chop up a pepper into squares.  You can add other veggies such as onions or squash but this was all I had on hand 🙂Kabobs Ready for the OvenThen skewer the meat and veggies onto some metal skewers and place on a foiled oven pan.  I put them such that they were suspended on the edges of the pan since my skewers are really long.Sunflower Butter Pork KabobsMmmm! I broiled them which gave them a really nice finish and softened the peppers. 5 minutes per side or until the internal temperature reaches 145.
Sunflower Butter Pork Kabobs
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1 Kabob
  • Calories: 200
  • Fat: 8g
  • Saturated fat: 1g
  • Unsaturated fat: 5g
  • Carbohydrates: 5g
  • Sodium: 506mg
  • Fiber: 2g
  • Protein: 24g
  • Cholesterol: 65mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 Tbsp Sunflower Butter
  • 2 tsp Hot Sauce
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Minced Garlic
  • ½ tsp Crushed Red Pepper
  • 1 Tbsp Water
  • 1 Lb Pork Kabob Squares
  • 1 medium Green Pepper
Instructions
  1. Start by placing the marinade ingredients into a small food processor
  2. Mix the ingredients until smooth
  3. Cut the pork into bite sized squares and place in a non-metal bowl
  4. Mix the pork and marinade together and allow to marinate for 1 hour, up to 24 hours
  5. Chop up the green pepper into small pieces
  6. Thread the green pepper and pork onto metal skewers
  7. Broil on high for 5 minutes on each side or until internal temperature reaches 145 degrees
 

Metal Skewers
Metal skewers are a great addition to any BBQ set. They’re perfect for skewering some shrimp or making some kabobs. They can even be used in a deep fryer to make a super appetizers!
Sunflower Seed Butter
A great alternative to peanut butter, especially for people that are allergic to peanuts. This stuff is crazy good and less carbs than peanut butter as well!
Cuisinart Immersion Blender
The Immersion Blender is another one of those items I thought would be completely worthless when I first got it. I knew you could make soups with it but I never imagined that you could whip up a chocolate mousse or even use its mini food processor to make homemade dressing!

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St. Louis Ribs – Keto Style! https://cavemanketo.com/st-louis-ribs-keto-style/ https://cavemanketo.com/st-louis-ribs-keto-style/#comments Fri, 01 Aug 2014 23:52:24 +0000 https://cavemanketo.com/?p=4520 When I was young I always liked ribs.  I would order them every time we went out.  However, most ribs these days are coated in a thick, sugary BBQ sauce that’s not very keto.  Even dry rubbed ribs often contain brown sugar as a primary ingredient in the rub.  Luckily you can make them at …

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When I was young I always liked ribs.  I would order them every time we went out.  However, most ribs these days are coated in a thick, sugary BBQ sauce that’s not very keto.  Even dry rubbed ribs often contain brown sugar as a primary ingredient in the rub.  Luckily you can make them at home with no added sugar!Saint Louis Pork Spare RibsFor this recipe I’m making Saint Louis style pork spareribs.  I got a huge pack of them from BJs.Rib MembraneThe first step is to remove the membrane if it is present.  This membrane is a thin but very tough layer that can ruin the experience of eating the ribs if not removed.Ribs without MembraneHere’s an after picture, I used my boning knife to try and cut the membrane free.  When possible, I tried to grab it and pull it off and just loosened it with the knife when necessary.Dry RubFor the dry rub, mix together all of the spices!

Mixed Dry RubHere’s a look at the spice mixture after its all mixed together.  You could even make a larger batch and store it for another time.Mustard Covered Spare RibsNow, smother the ribs with mustard. The mustard will help keep the rub on the meat and also help form a nice bark on the outside after cooking.Ribs Coated and Ready for the OvenHere’s the rubbed down ribs, ready for the oven!Juicy Ribs in the OvenHere you can see the bark forming and that awesome, bone poking rib action going on 🙂Keto Spare Ribs

Oh man, these were sooo good!

St. Louis Ribs - Keto Style!
 
Author: 
Nutrition Information
  • Serving size: 4 Ribs
  • Calories: 925
  • Fat: 59g
  • Saturated fat: 36g
  • Unsaturated fat: 0g
  • Trans fat: 0g
  • Carbohydrates: 4
  • Sodium: 1869mg
  • Fiber: 1
  • Protein: 99g
  • Cholesterol: 269mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 racks of St. Louis Ribs (6.72 lbs)
  • 2 Tbsp Paprika
  • 2 Tbsp Splenda
  • 1 Tbsp Garlic Powder
  • 1 Tbsp Salt
  • ½ Tbsp Pepper
  • ½ Tbsp Ground Ginger
  • ½ Tbsp Onion Powder
  • ¼ Tbsp Cayenne Pepper
  • 2 Oz. Dijon Mustard
Instructions
  1. Preheat oven to 225 degrees
  2. Using a sharp knife, remove the membrane on the back of the ribs if it is present
  3. Mix together all of the spices
  4. Spread mustard all over the ribs
  5. Rub the spice mixture into the meat
  6. Place the ribs on a foil lined sheet
  7. Bake uncovered for 60 minutes
  8. Tent the meat with some aluminum foil and cook for 3.5 more hours or until the internal temperature reaches 180 degrees, turning after 2 hours
  9. Remove the foil and broil on high for 5 minutes to develop a good crust
  10. Cover and let rest for 10 minutes
 

Wusthof 6-inch Boning Knife
A narrow yet flexible blade that is well suited for boning poultry. Useful in case you want to whip up a turducken or debone a chicken! Also good for anytime you need to remove skin or need delicate knife work. Very sharp!
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

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Pan Fried Pork Chops https://cavemanketo.com/pan-fried-pork-chops/ https://cavemanketo.com/pan-fried-pork-chops/#comments Sat, 26 Jul 2014 20:12:40 +0000 https://cavemanketo.com/?p=4228 Pork chops are one of my standby dinner options. I try and always have some in the freezer available in case I need a quick dinner option. Today I just coated the pork chops with a breading and pan fried them!Start by making the spice mixture.  For this one I used a coconut flour base …

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Pork chops are one of my standby dinner options. I try and always have some in the freezer available in case I need a quick dinner option. Today I just coated the pork chops with a breading and pan fried them!Breading SpicesStart by making the spice mixture.  For this one I used a coconut flour base with some black pepper, cayenne pepper and some seasoned salt.  Make sure to use a container that can fit the pork chops.BreadingHere’s the breading mixture.Bone in Pork ChopsMmmmm, pork chops!  I used bone in but you could use any sort of pork chops.  Make sure they are defrosted and that the outsides are dry.Coating Pork ChopsThen plop them into the breading, making sure to get both sides.Coated Pork ChopsAs you can see, the breading sticks pretty well when the pork chop is dry.Bacon Grease with ButterAdd some butter to your cast iron skillet and get it nice and hot.  You could use other oils but the butter will give it a nice golden brown crust.Pan Frying Pork ChopsNow throw them in the skillet!  Make sure to have an exhaust fan on and possibly a cover so you don’t set off the fire alarm!Pork Chop in SkilletHere’s that golden brown crust I was talking about.Pan Fried Pork ChopAnd here’s the finished product!  I also had a few pork rinds with some 5-layer keto dip as a side.
Pan Fried Pork Chops
 
Author: 
Nutrition Information
  • Serves: 3
  • Serving size: 1 Pork Chop
  • Calories: 298
  • Fat: 15g
  • Saturated fat: 7g
  • Unsaturated fat: 1g
  • Trans fat: 0g
  • Carbohydrates: 11g
  • Sodium: 893mg
  • Fiber: 7g
  • Protein: 27g
  • Cholesterol: 71mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 Bone in Pork Chops
  • ½ Cup Coconut Flour
  • 1 tsp Seasoned Salt
  • 1 tsp Black Pepper
  • ¼ tsp Cayenne Pepper
  • 1 Tbsp Butter
Instructions
  1. Mix together all of the dry ingredients into a container that can fit the pork chops
  2. Dry off the pork chops
  3. Heat a skillet on high and add the butter
  4. Coat the pork chops in the coating and fry!
  5. Cook for 4-5 minutes per side or until the pork chop reads a temperature of at least 145 for medium or 160 if your more conservative
 

Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.
Glasslock 30 Oz. Lunch Containers
The easiest way to conquer keto is to premake your lunches. I used to use Ikea 365+ containers but they started to leak after a while. These glasslock containers are by far the nicest I’ve ever seen.

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Blackened Pork Chops https://cavemanketo.com/blackened-pork-chops/ https://cavemanketo.com/blackened-pork-chops/#comments Wed, 13 Feb 2013 11:52:40 +0000 https://cavemanketo.com/?p=1547 I’ve been craving spicier food lately.  Maybe its the year+ without sugar but I really like the heat.  Also, all I had in the freezer was pork chops and we had a huge snow storm in the Northeast.  So, enter blackened pork chops!  The taste was really amazing and to my surprise the seasoning stayed …

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I’ve been craving spicier food lately.  Maybe its the year+ without sugar but I really like the heat.  Also, all I had in the freezer was pork chops and we had a huge snow storm in the Northeast.  So, enter blackened pork chops!  The taste was really amazing and to my surprise the seasoning stayed on way better than when I made parmesan encrusted pork chops. After I cooked them, even used the same grease to cook the ingredients for my weekly breakfast quiche and it tasted divine!

Finished Blackened Pork ChopMan was this good!  I’d actually never made blackened anything before but the crust turned out really well!

Blackened SpicesStart by assembling the spices for the mix.  You want to put them in a shallow container that can fit the whole pork chop.  This is just one of my tupperware containers from Ikea but its the perfect size for the pork chops.

Mixed Blackened SpicesObviously make sure to mix the spices together 🙂

Melted ButterMelt 4 T of butter in another container.  You will be dipping the meat in the butter, then dipping it in the spices.

Bacon grease in cast iron skilletNext heat some bacon grease in a cast iron skillet. You really need to use cast iron if you want the crisp crust on the pork chops.  Make sure the bacon grease is good and hot.

Battle StationSet up your station with the chops, butter and spices.

Pork Chop coated in ButterCoat the pork chop first in the butter.  Make sure to get it all over and on both sides.

Pork Chop with spicesNext place the pork chop in the spices.

Let 'em Sizzle!Now let ’em sizzle!  Resist the urge to touch them until you’ve let the time pass.  I would do 3 minutes for thin chops and 5 minutes for thick chops.  These I did for 5 minutes.

Blackened Pork Chops FryingFlip the chops over and let the other side cook.

Temp Check the PorkIf you want to make sure they’re done, check them with a thermapen. If you weren’t aware, the new safe temp for pork is 145 degrees.  The pork will also raise some after you take it off the grill and let it rest.  I cooked these for a little longer to make sure they were done.

Blackened Pork Chops with Spicy Bacon CauliflowerThat’s it!  Here’s one of the Blackened Pork Chops with some Spicy Bacon Cauliflower.

Blackened Pork Chops
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1 Chop (210g)
  • Calories: 341
  • Fat: 15
  • Carbohydrates: 4
  • Fiber: 1
  • Protein: 46
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Pork Chops (842 g)
  • 1 Tbsp Paprika
  • 2 tsp Salt
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • ¼ tsp Cayenne Pepper
  • 2 tsp Black Pepper
  • ½ tsp Thyme Leaves
  • ½ tsp Oregano Leaves
  • 1 tsp Cumin
  • 4 Tbsp Butter
Instructions
  1. Assemble the spices and mix in a shallow, pork chop sized bowl
  2. Melt 4T of butter in another bowl
  3. Heat some bacon grease up in the skillet, make sure it is hot before you start
  4. Dip the chops in the butter, then coat with the spices, and put in the oil
  5. Cook for 3-5 minutes per side, don't touch the chops while cooking
  6. Flip once and cook on the other side until the temperature reaches 140-150 degrees depending on your liking
Notes
All of the carbs are from the spices, you could reduce the amount of spices if you want to lower it.
 

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