Pulled Pork – Instant Pot – Low Carb, Keto Style

Instant Pot Pork Shoulder Pulled Pork Low Carb Keto Paleo

I love my new Instant Pot! I love it so much that I use it just about every day and it is usually sitting on my kitchen table. I live in a smaller space, and it’s just easier to meal prep on the table. I also love pork roast; when it is well prepared, it is fall-apart tender. Pulled pork is a favourite!

I bought a pork shoulder on sale a few weeks ago, and I was trying to figure out what to do with it. Trotting over to Google, I found a tonne of delicious pulled pork recipes, all of which were swimming in sugary carbs and served on a tasteless mound of empty carbs -sometimes known as a bun.

I knew there had to be a way to do this Keto style and this is what I came up with!

Recipe for Instant Pot Pulled Pork

(Slow Cooker Instructions at the very bottom of the page)

Ingredients:
3-4 lb pork shoulder (pork butt)
1/4 cup olive oil
1.5 cup organic beef broth
1 tbsp chopped garlic
2 tsp chopped ginger or ginger paste
2 tbsp low-carb bbq dry rub or spice mix
salt, fresh cracked pepper

Directions:
Rub the pork shoulder with all the spices mentioned above. Don’t be gentle. Rub those spices in!
Use a lot of salt and pepper.
Place in a ziplock bag or in a bowl covered with plastic wrap, let it sit in the fridge for an hour or two or overnight.

Turn Instant Pot on to Saute.
Once the Instant Pot says ‘HOT,’ add oil.
When the oil is hot (less than 30 seconds) add Pork Shoulder.

Brown every surface.
TIP: Be patient at this point, you are building valuable flavour. Turn the meat, and let it sizzle for 2-3 minutes without touching it. Then turn it again. Repeat until every side of the pork shoulder has hit the bottom of the pot.

Remove meat, remove some of the excess oil unless you are looking for a way to add more fat to your diet. If you decide to drain the oil by pouring it into a cup, use gloves or instant pot silicone mitts -the inner liner will be scalding.

Allow pot to return to ‘Hot’ Saute.

Add Broth
TIP: I always heat my broth before adding it to the pot. It shortens the time it takes the pot to go to full pressure.
Use a hard nylon spatula and scrape up all the brown bits up. These are flavour gold!
Make sure every bit of the marinade lands in the pot as well.
Return meat to Pot.

Put the lid on your Instant Pot and don’t forget to turn the valve to seal.
Set Manual – 95 minutes
Natural Release 10 minutes then Quick Release

Place pork on a platter, cover tightly with foil
Pour the juices into a bowl and set the bowl in your fridge. After the liquids are cold, remove the excess fat. There is more than enough fat in the pork, don’t worry you keto fans.

To shred: Use two forks, one holds the meat, the other tears it into shreds by pulling it. Hence the name, Pulled Pork.

Low Carb Ideas for Serving:
1. Smother in Walden Farms (no relation to me!) BBQ Sauce or any other Low-Carb BBQ sauce. If you aren’t lazy like me, make your own sauce, see the recipe at the bottom of the page. Serve in lettuce wraps.
2. Place Pulled Pork back into heated reserved juices, serve over steamed cabbage. I have a recipe for Instant Pot Steamed Cabbage on this site, just skip the corned beef in that recipe, obviously.

OR

My Asian Spin.

Baby Bok Choy and Pulled Pork – Stove Top Method

4 cups liquid.
I use the juices reserved from the pulled pork, and add organic beef broth if necessary.
300g Pulled Pork
200 g Baby Bok Choy
1 tsp unsweetened soy sauce
1 tbsp fish sauce
Asian Hot Sauce of your choice – read the label for carb counts.

Bring broth to rolling boil, add the pork, bok choy, spices, and sauces.

Cover and allow to simmer for 5-8 minutes, occasionally stirring, until the bok choy is completely wilted.

Serve in bowls, serves 2

Kale is an excellent alternative if you can’t find Baby Bok Choy. If you do use Kale, remove centre vein and give the Kale a rough chop before adding it to the pot.

Most Asian Markets carry Baby Bok Choy; sometimes called Bok Choy Sprouts. It is low in carbs and high in fibre. I prefer it over Kale. It is rich in Vitamins A, C, K and is also a great source of Calcium.

Carb counts: As Garlic and Ginger are relatively high in carbs, take that into account. However, we aren’t using copious amounts of either in this recipe.
Kale has more carbs than Bok Choy.

BBQ Sauce – Low Carb

This recipe is adapted from the popular DIY recipes floating around in the 70s. My mother’s friend used a similar recipe for sloppy joes.

1 cup plain tomato sauce
2 Tbsp yellow mustard
2 Tbsp Worcestershire Sauce
1 Tbsp Apple Cider Vinegar
1 Tsp Garlic Powder or 2 minced garlic cloves
1/2 small white onion, minced
1 Tsp Oregano
Hot Sauce of your choice, read labels well
Stevia to taste
If you want it smoky, add a tsp of liquid smoke.

Place everything except the stevia in a pot, simmer on the stove for about 30 minutes, stirring often. It will thicken. Add stevia toward the end, taste and adjust flavours. Cool, then place in an airtight container. This sauce should keep in the fridge for about a week.

20 net carbs in full recipe. However, you aren’t going to be eating 1 cup of this in one sitting!

Slow Cooker Instructions for Pulled Pork:
Sear meat in oil on stove top, making every side of the meat is seared.
Add to crockpot
Deglaze pan with broth, then pour the drippings, along with all the other ingredients over the pork. If you used a bowl to marinate the meat, make sure everything from that bowl lands in the crockpot.
Cook on high for one hour, lower the heat and cook for 7 additional hours. Check tenderness, let cook for one hour more if needed.

©2017 Katherine Walden

Poor Man’s Cabbage and Corned Beef – Instant Pot

Instant Pot Poor Man's Cabbage and Canned Corned Beef - Tender, satisfying and incredibly budget friendly. Keto, low-carb

I had a cabbage sitting on my counter for over a week, staring balefully at me every time I went into the kitchen. “Sure, buy me then don’t use me. Just let me sit here and wither up. Get my hopes up and then dump me!” I gave in, for heartless reasons only. I needed the counter space. I was tired of dealing with spoiled produce. I was also hungry, and I didn’t feel like thawing out meat. A thought dawned on me.

I remember my mother serving “Smoked Pork Hocks and Cabbage” when I was a very young child. We were on a tight budget; smoked pork hocks were not considered a luxury item back then. I remembered the smoky, fatty, sweet taste of that dish. Keto friendly if I left out the boiled potatoes. Bacon would add the smoky flavour and corned beef would provide the protein and fat. A marriage made in Keto heaven.

I was not disappointed. A delicious hearty broth, sweet and tender cabbage, smoky bacon, and not too mushy corned beef made for a satisfying, comforting supper on a cold Alberta evening.

Tips:
Always heat an Instant Pot’s stainless steel pot first before adding oil. It stops the oil from sticking.
Use an electric can opener to open both ends of a canned corned beef can. Push the corned beef out by pressing against the smaller end of the can. Ditch the key!
Use corned beef brisket in place of canned corned beef if you have leftovers and a pocketbook with money in it.

Recipe: Poor Man’s Cabbage and Canned Corned Beef Stew

Serves 4

Ingredients

1 tbsp olive oil
5 slices bacon cut into thirds
1 head of cabbage, chopped into about 2″ chunks (850g)
1 can corned beef
Yes, I know it’s peasant food, but the brisket is out of my price range and canned works well in this recipe.
1 1/2 cup beef stock
Salt and pepper
Directions

Set Instant Pot to Saute.
When HOT flashes, add the oil, heat for 20 seconds
Add bacon and saute until just about crisp but not too crisp.
While the pot is still on Saute, add cabbage and stir so the awesome bacon grease is distributed.
Add stock while keeping the pot on saute
When you hear the sounds of bubbling on the bottom of the pot, add salt and a generous amount of cracked pepper
Layer thick slices of corned beef on top of the cabbage
Place lid on instant pot, make sure to turn value in the right direction, so it’s not venting
Set Manual (high pressure) for 4 minutes (don’t overcook!)
Use Quick Pressure Release

Serve immediately

450g serving (about 1/4 recipe) with broth – think of a stew
680 calories
carbs 9.6 net
Fat 42g
Protein 62.7g

©2017 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Juicy Leftover Roast Beef and Onion Cheese Melt – Low Carb

Juicy Beef and Onion Cheese Melt = A great use of leftover roast

I don’t know what to call this spontaneous lunch dish! But I will call it exquisite. I was looking for a way to add more fat to a leftover roast I made a few days ago and thus began one of my famous experiments.

The key to this recipe is the reduction of the beef broth while allowing the leftover roast beef and onions to simmer in the reducing liquid. I used the broth I reserved from an Instant Pot Roast.

Juicy Beef and Onion Cheese Melt = A great use of leftover roast
Simmering leftover roast with a sliced onion in homemade beef broth restores the beef back to its awesome juiciness.

Tip 1: You won’t oversalt a broth you are going to reduce if you go easy on the salt before the reduction process starts. Add more salt once it is reduced. As the liquid reduces, the saltiness will become pronounced.

I was amazed how good this tasted; it reminded me of French Onion Soup. This dish is low-carb and gluten-free and a breeze to prepare. It took 20 minutes from start to finish!

Tip 2: Invest in a kitchen food scale. I am a convert! My scale makes my life so much easier.

Leftover Roast and Onion Cheese Melt Recipe

Preheat oven to 400F

Ingredients

110g (4 oz) shredded leftover roast beef
I used leftover pot roast
34g (1 oz) onion, sliced very thin in matchsticks
1/3 cup beef broth – I saved the broth from the pot roast
1 tbsp coconut oil, avocado oil, or olive oil
50g (2.2 oz) total grated mozzarella/cheddar cheese mix – Swiss and cheddar would be a great mix as well.

Instructions:

Heat oil in a cast iron pan, add onion, saute until translucent
Add leftover roast beef, stir fry for a minute.
Then add broth, allow the broth to reduce until just about all of it is evaporated.
This technique allows the beef to remain tender and juicy.
Salt and Pepper to taste after the sauce reduces or the broth will be too salty.
Transfer to a small greased ovenproof dish

Top with grated cheese.

Place the ovenproof dish in a 400F preheated oven for about 10 minutes or until the cheese is bubbly and melted.

Yields one substantial serving
Nutritional Values:
Calories 487
Protein 50g
Fat 30g
Net Carbs 4.7

©2017 Katherine Walden

Low Carb Raspberry Chocolate Protein Smoothie

Joy Fueled Low Carb Raspberry Chocolate Protein Smoothie

It’s not uncommon for colds and viruses to make the rounds in my city during the first week of January. When you think about it, it makes sense. Lots of people crowding into airtight homes, celebrating Christmas and New Years Eve. A few days later, and WHAM! I fell victim to a flu-like virus for a few days and just didn’t feel like eating. While I knew I needed nourishment, I didn’t have the energy to cook and ordering out for pizza on a Keto Diet just wasn’t going to happen. My burning throat wanted something cold anyhow. A Protein Smoothie for supper was on my mind; straightforward, fast, and little clean up involved.

I rummaged around my pantry and freezer for something I could dump in my Blendtec, and I came up with a delicious Low Carb Raspberry Chocolate Protein Smoothie. While this drink is relatively high in net carbs for a traditional Keto Diet, I wasn’t planning on eating anything else, and I made sure that I stayed well within the safety margin of my daily carb intake.

I prefer a grass-fed low-carb whey powder. If you can find one from New Zealand, the quality will blow you away. I find New Zealand whey blends well in any protein smoothie I make.

I honestly do not like the earthiness of powdered greens, but the chocolate and raspberries mask that taste!

Raspberry Chocolate Protein Smoothie

Ingredients:

250g (about 1 cup) frozen Raspberries
1/4 cup Heavy Cream
325g (about 1.5 cups) Unsweetened and unflavoured Almond Milk
3 tbsp Low Carb Unflavoured Whey Powder ( I prefer grass-fed)
1.5 tbsp cocoa powder – unsweetened
1 square Lindt 85% Dark Chocolate – plain
One serving powdered greens of your choice. If the greens are flavoured, make sure there is no added sugar – berry flavoured would be quite nice!
Stevia to taste

Directions:

Use a high-speed blender for this recipe. I love my Blendtec and have used it continuously for five years now. As long as I keep the jar out of the dishwasher, it serves me well.

Melt the square of chocolate in a small glass bowl in the microwave at 70% power. Check every 15 seconds; you don’t want to overprocess the chocolate. You just wanted it softened, so it blends better. If you don’t have any 85% dark chocolate around, just throw in another tbsp cocoa powder!

If the raspberries are in a frozen clump, separate them a bit before adding them to the blender. Place everything else in the blender, and blend on high for about 30 seconds. The results should be a thick milkshake consistency.

I wouldn’t recommend adding coconut oil to this recipe as the slight coconut flavour might be a bit off putting with the raspberries. If you use MCT oil, add a tbsp and adjust the nutritional values below.

Raspberry Chocolate Protein Smoothie – Nutritional Value – Full Recipe
Yield 630g or 2.6 cups
620 Calories
14.4g Net Carbs
49.2 Protein
31.7 Fat

Replace heavy cream with full-fat coconut milk if you are vegan or non-dairy and adjust the nutritional values accordingly.

Note on Calorie Count

The calorie count for this protein smoothie might shock you but did you know that a Triple Thick Strawberry Shake from McDonald’s has a fraction of the nutritional value of my recipe? A Triple Thick Shake from McDonald’s comes in at a staggering 720 calories in less than 2 cups (448g) and contains 127g net carbs – mostly sugars. With only 18g protein and 14g fat in a McDonald’s shake, and an extensive list of additives, you can see why my protein smoothie is a much better option.

©2017 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.