Pulled pork-a-licious for your next family meal

Time. We never seem to have enough of it right? I feel that way sometimes. That life is moving faster than I can handle it, that the kids are growing up too fast, and I feel rushed to do this or that most of the time. Time. It is something I could use more of, but i also could spend more of it focused on what really matters: My Family.  I counsel parents and their kids for a variety of reasons. Whether it be for poor growth, obesity, or picky eating, there is one question I ask of all my parents: Do you eat meals as a family? Some say yes, some say no, but most say that they are lucky if they all sit down for one meal a day as a family. Most do not realize how important a family meal truly is to their family’s health.

eatright ontario sums it up best: “families that eat together eat better!…Children who eat with their families also consume more fibre, calcium, folate, iron, and vitamins B6, B12, C and E,and less saturated fat and trans fat.” A family meal is crucial to the development of healthy eating habits and implementation of any nutrition-related plan. a family meal is also an opportunity for learning about food and how to prepare it. It is a safe place to share about our day and explore family traditions – especially when it comes to holidays! There is no time like the present to start making time for family meals! Here is a recipe for your next family meal:

Pulled Pork-a-licious!

Ingredients:

  • 1 teaspoon vegetable oil
  • 1.5 kg pork roast
  • 1/2 cup ketchup
  • 1/2 cup apple cider vinegar
  • 1/2 cup chicken broth
  • 1/4 cup light brown sugar
  • 1 tablespoon prepared yellow mustard
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon honey
  • 1/2 teaspoon Louisiana hot sauce
  • 2 tablespoons onion powder
  • 1 tablespoon garlic powder
  • 1/2 tablespoon paprika
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried thyme
  • 1/8-1/4 teaspoon black pepper
  • 8 Filoncini buns, whole wheat if you can find!

Directions:

  1. Rub the roast with the vegetable oil. Place the roast into the slow cooker. Mix all ingredients together with a fork or whisk. Pour mixture over the roast. Cover and cook on High until the roast shreds easily with a fork, 5 to 6 hours (or on low 8 to 10 hours).
  2. Remove the roast from the slow cooker, and shred the meat using two forks. Return the shredded pork to the slow cooker, and stir the meat into the juices. Let simmer for another 20 minutes.
  3. Toast the Filoncini buns face up under the broiler on high for 3-4 minutes until a little golden brown. Spoon the pulled pork onto the toasted bun. Top with coleslaw and other bun half.
  4. Serve with your vegetables of choice. We paired ours with peppers, broccoli, and carrots.

Until the next family meal,

Melissa Lachapelle, RD

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