Making Pulled Pork Even More Fighter Friendly

Josh PalmerKnowledge Is Power, Nutrition

It seems only fitting that the first post of 2014 has to do with food. We all know that I am a big fan of any dish that involves copious amounts of meat. By far and away the most popular post to do with food last year was this entry about basic pulled pork made in a slow cooker.

I have some great feedback from several friends and other readers about their versions of this dish, and it seemed to be unanimous that it’s an easy bit of food to cook in bulk during the week. However, I said in the original post that due to the amount of sugar contained in both the spice rub and the barbecue sauce that this dish still wasn’t appropriate to have very often if you are trying to control your carb intake. Being as it’s the start of the New Year and I’m sure many of us are trying to refocus our dieting efforts, I thought I’d make a batch but with a few tweaks to make it just that bit more friendly.

I’m one of the lucky ones who isn’t back to work until next Monday, so it gave me plenty of time to throw this together after my first gym session of the year. As you can see below, my gym isn’t yet flooded with those taking up their New Year’s resolutions!


I won’t bore you with pictures of the spice rub, since it’s almost identical to that in my previous post with the notable exception being the removal of the muscavado sugar. I used a simple piece of pork loin to test this out, trimmed of all fat and split into three segments to fit in my slow cooker. I also upped the amount of Ceyenne pepper and mild chilli powder to give it a little more of a kick. I don’t necessarily believe you get a minimal fat burning effect from ingesting pepper, but what the hell this seemed like a fun way to take this recipe.

Here is what the pork looked like after about 18 hours on a low setting.



Once again, I laid it out on tinfoil and got to work shredding it with my trusty green karate hand.



This is the major difference with the previous pork I posted, getting rid of the barbecue sauce and replacing it with a simple hot sauce like this. Franks red hot buffalo sauce is only about 40 cal for the entire bottle. As anyone who’s dieting and likes to use condiments knows, mustard and hot sauces are your best friend. They import maximum flavour from minimal caloric load.





After that was mixed in, I added a few decent dollops of good quality Dijon mustard.



Still a quick and simple dish, but much more friendly if you’re trying to limit your carb exposure.


I had some as a post workout meal today, paired with a gluten and dairy free version of the Mike Dolce breakfast bowl. This is just a simple concoction of gluten-free rolled oats, chia seeds, hemp seeds, sesame seeds, unsweetened almond milk and blueberries.


As you can see, a pretty tasty and filling lunch. All in all this clocks in at about 890 cal, with about 100g of protein, 38g of fat, and 30g of carbohydrates.