One of the things I hear often from folks when seeking help in the Real Food World is how to make simple affordable fast suppers. Most people I know love a good stir fry, right? So, stir fry should probably be a ‘go to’ meal in the repertoire of those needing easy dinners. This summer I made a delightful pork stir fry that my family raved over. I used a basic sauce I’ve used before for salmon, nothing fancy. Then I noticed as I was reading my most recent copy of the Wise Traditions magazine an article on properly preparing pork and a recipe for ‘Pork and Broccoli Stir Fry’ that came straight out of the book, ‘Eat Fat, Lose Fat’. The recipe resembled my own recipe, with one slight difference, marinating the pork in vinegar prior to stir frying. Since I just purchased half a hog this week, I needed to pull out some pork recipes, and this was the first one I tried out.
If you have a concern about eating pork because of studies that show undesirable changes in the blood when pork is consumed there is good news for you! Beverly Rubik did a live blood analysis study and found that pork that has been marinated or fermented does not show those undesirable changes. In the traditional cultures that Price studied there were healthy Polynesian and Melanesian groups that pork was a major component of their diet. The long-lived Okinawans and Caucasian Georgians included pork as a major food in their diet as well. In the Chinese diet pork is prepared in this special way otherwise they consider the meat unhealthy. This is good news and very eye opening to me to pay attention to how I prepare pork in my home. To read Beverly’s study, check out this link here!
So back to the recipe, this is a fabulous simple healthy supper with lots of flavor and a variety of nutrients. I love to find meals that use a lot of fresh vegetables with a variety of color. Not to mention ones that include fresh garlic and ginger, these always enhance a meal both in flavor and it’s health value. Including garlic and ginger is a great way to help boost your immunity and circulation. I highly recommend always having both on hand in your real food kitchen!
To make this meal even easier for those who come home after a long day at work and want to get something ready for supper quickly with no fuss, do a little prep work in advance. Go ahead and marinate your meat in the morning, and maybe even chop up the veggies the night before. If you want to serve this with rice, go ahead and make a big batch of rice and portion it into meal sized servings and freeze. Then pull out a bag of rice the night before you will need it and reheat in the oven in a covered dish with some butter or broth to prevent it from drying out. Since my family is large I make meals rather large with the intent on having leftovers, so the amounts in this recipe reflect that. This meal makes a fabulous lunch the next day and will feed a crew.
- 2 lbs pastured pork, cut into thin strips
- 1 cup vinegar, any type (I used raw apple cider vinegar)
- ½ cup gluten-free tamari, coconut aminos or Bragg's Liquid Aminos
- 1 dried hot pepper crumbled or ½ tsp. red chili flakes
- 2 Tbsp. grated fresh ginger
- 4 cloves garlic, finely chopped
- ½ cup rice or coconut vinegar
- 4 tsp. Sucanat, Rapadura, coconut sugar or honey
- 4 Tbsp. lard, ghee or coconut oil
- 1-2 bunches green onions, chopped
- 2-3 red peppers, seeded and cut into thin strips
- 2-4 cups broccoli florets
- Place pork in a large bowl with vinegar and marinate for several hours.
- Drain and dry well with paper towels. It's really important to dry well so you don't have too much moisture accumulate in the pan with stir frying the meat. If this happens, drain off the liquid and continue the stir fry.
- Mix tamari, chili flakes, ginger, garlic, rice vinegar and sugar in a bowl and set aside.
- Add ½ cup or so of water or chicken stock to the sauce as well.
- Heat lard, ghee or coconut oil in a large cast iron skillet, chef's pan or wok over medium-high heat. Stir-fry pork until moisture evaporates and pork browns.
- Remove meat, set aside on a plate.
- Add the green onions, peppers and broccoli to the wok and stir fry for several minutes, until vegetables soften slightly.
- Add sauce mixture and bring to a quick boil.
- Add pork back in and stir well.
- This dish could also be done with chicken or beef and be just as nice.
- Serve with long soaked rice that has been properly prepared, or for a starch free version serve with cauliflower rice. This dish serves 6 easily and quite possible you will have leftovers!
……..I promise you will get raving reviews when you serve this up for supper!
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