‘You can’t cook with olive oil, eggs are unhealthy, and so is pork…’ these are just some of the radicalised myths we’ve believed most of our lives. While we’d love to debunk all the above claims, as lovers of pork, we simply can’t let the last one slide. To show you how delicious and nutritious pork can be when prepared the right way, we share 5 unique health benefits of pork, plus a bonus recipe for a wholesome pork fillet bowl.
5 Health Benefits of Pork
It might come as a surprise to some of you, but besides being insanely delicious and one of the most economical protein sources for meat-eaters, pork is naturally loaded with vitamins and minerals. An important distinction in retaining those nutrients is making sure that you go after lean pork cuts. If you’re still raising your brows and aren’t completely convinced, we’ve backed these benefits with scientific research.
1. A great source of Thiamine
Lean pork is a great source of Thiamine (vitamin B1). Thiamine supports proper nerve function and aids in maintaining a healthy cardiovascular system. A single portion (100g) of cooked lean pork can provide up to 24.5% of the recommended daily intake for Thiamine.
2. Loaded with vitamin B3
Consuming lean pork can help fulfil your body’s niacin requirements. Niacin (vitamin B3) is involved in conversion of food into energy, and enables proper functioning of the nervous and digestive systems. Additionally, niacin plays a role in maintaining healthy skin.
3. Energy boosting properties
Low on energy? Including lean pork in your diet can improve vitamin B6 levels. Vitamin B6 supports neurotransmitter synthesis, contributing to healthy brain function. It’s also involved in the formation of haemoglobin, which transports oxygen in red blood cells, and is an essential source of energy for people with chronic fatigue, lethargy or anaemia.
4. A heart-friendly option
As part of a balanced lifestyle, lean pork can provide essential nutrients without greatly impacting cholesterol levels, making it a heart-friendly option. One study, Coates et al. (2009), showed that consuming 1 kg of lean pork per week for 12 weeks had no adverse effect on blood lipids. *The recommended weekly intake is 560g (80-90g per serving).
5. Contains Healthy Fats
Contrary to belief, pork doesn’t just have saturated fats. According to Van Heerden & Smith (2014), “cooked pork fat contains 36% saturated fatty acids, 40.4% monounsaturated fatty acids and 24% polyunsaturated fatty acids.” These fats can help with metabolic diseases like atherosclerosis and myocardial infarctions.
Make a Tasty Pork Fillet Bowl
Loin and tenderloin (fillet) are excellent lean pork cuts; we’ve opted for pork fillet in this Asian-inspired health bowl that’s packed with vibrant veggies, legumes and healthy fats.
When cooking leaner cuts, you always run the risk of ending up with bone-dry meat. Marinating your pork fillet overnight with a Honey-Soy marinade will infuse extra flavour, while making it succulent. To bolster the flavour, drizzle your veggies and cooked pork with a cashew butter dressing. Sprinkle with sesame seeds and fresh coriander, and enjoy!
Pork Fillet with Rainbow Slaw & Soy-Cashew Butter Dressing
Serves: 2 | Prep time: 1 hour 30 min (marination of pork: 1 hour) | Cook time: 15 min | Difficulty: Easy
Honey-Soy Pork
500 g pork fillet, cubed
2 Tbsp (30 ml) Soy sauce
1 Tbsp (15 ml) freshly grated ginger
1 Tbsp (15ml) freshly grated garlic
1 Tbsp (15 ml) sesame oil
1 Tbsp (15 ml) rice vinegar
1 Tbsp (15 ml) honey
1 Tbsp (15 ml) lime juice
¼ tsp (1,25 ml) crushed red pepper flakes
2 Tbsp (30 ml) olive oil
Slaw
50 g purple cabbage, shredded finely
50 g carrots, julienned
25 g red pepper, thinly sliced
25 g yellow pepper, thinly sliced
25 g orange pepper, thinly sliced
50 g edamame beans, shelled and steamed
10 g radishes, sliced
50 g cashew nuts, roasted and roughly chopped
Dressing
¼ C (60 ml) cashew butter
¼ C (60 ml) rice vinegar
2 Tbsp (30 ml) Soy sauce
2 Tbsp (30 ml) olive oil
1 Tbsp (15 ml) sesame oil
1 Tbsp (15 ml) honey
½ garlic clove, grated
1 Tbsp (15 ml) lime juice
1 tsp (5 ml) white sesame seeds, toasted
Garnish
25 g cashew nuts, roasted and roughly chopped
1 Tbsp (15 ml) sesame seeds, lightly toasted in a dry frying pan
small handful of fresh coriander
½ avocado, peeled and fanned into 2 portions
Method
Honey-Soy Pork
Mix the Soy sauce, ginger, garlic, sesame oil, rice vinegar, honey, lime juice and red pepper flakes together in a bowl. Add the pork cubes and toss to ensure that all of the cubes are coated. Cover and refrigerate for 1 hour.
Heat the olive oil in a frying pan, add the pork and stir fry to cook until tender.
Slaw
In a mixing bowl add the cabbage, carrots, red pepper, yellow pepper, orange pepper, edamame beans, radishes and cashew nuts and toss to combine.
Dressing
Blitz the cashew butter, rice vinegar, Soy sauce, olive oil, sesame oil, honey, garlic and lime juice together. Add the sesame seeds, taste and adjust the seasoning with a little extra Soy sauce if need be.
To Assemble
You can opt to drizzle half of the dressing over the salad and toss to combine and coat, or simply portion the slaw into serving bowls and serve the dressing on the side.
Top with cubes of stir-fried pork and a fan of avocado. Garnish with cashew nuts, sesame seeds and fresh coriander.
*Scientific research sourced from study done in collaboration with the South African Pork Producers’ Organisation and the Faculty of Medicine and Health Sciences, University of Stellenbosch. Always consult a dietician or registered physician before making major diet changes, especially if you have any underlying health conditions.
Want more? Reap the health benefits of pork with these tasty SA Pork recipes.
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