February 26, 2020 - Lethbridge Sun Times/Shopper - page 48 SUN TIMES/SHOPPER Nutritional value of slow cooking Add the onion to the oil remaining in the pot, reduce
the heat to medium and sauté until browned, about 5 minutes. Add the wine, bring to a boil and cook until reduced by half, about 10 minutes. Add the tomatoes and beans and return to a simmer, then remove the pot from the heat and set aside. In a mini food processor, combine the fresh
rosemary, the parsley and the garlic clove halves and process until finely chopped. Add the extra-virgin olive oil and the pine nuts and pulse once or twice, just until combined. Stir half of the fresh herb mixture into the tomato-bean mixture and return the pork to the Dutch oven, along with any juices that accumulated on the plate. Roast until fork-tender, 4 to 6 hours. Transfer the pork roast to a carving board, tent loosely with aluminum foil and let rest for 5 to 10
minutes. Meanwhile, return the Dutch oven to medium-high heat and bring the pan juices to a boil. Stir in the remaining fresh herb mixture. Using a slotted spoon, transfer the beans to a serving platter or divide among dinner plates. Snip the strings from the pork and, using a sharp chef’s knife, carve across the grain on the diagonal into thin slices. Arrange the slices on the platter or plates, overlapping the beans. Spoon the tomatoes and juices in the pot over the pork and serve. Variation: In a slow cooker Follow the recipe, but transfer the pork to a 6-quart
slow cooker rather than a plate after you finish browning it. After stirring half the herb mixture into the tomato-bean mixture, pour the bean mixture over the pork in the slow cooker and cook on low for 6 to 8 hours.
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Slow-cooked foods are both low in fat and high in nutrition
Metro News Service S
low cooker enthusiasts often cite flavor as the foremost reason for their devotion to this age-old method of cooking. And there’s no denying the enticing aromas that fill a house whenever meals
are being made in slow cookers. While flavor might be enough to compel many home
cooks to invest in a slow cooker, there’s an even more beneficial reason to start preparing slow-cooked meals. According to the Food-Grown® supplement brand Wild Nutrition, slow-cooked foods are both low in fat and nutrient-rich. Because slow cookers cook foods at low temperatures, the nutrients in the food remain more stable than they do when cooking via other popular methods. In addition, since slow cookers are sealed, nutrients
lost in the liquid from heat are ultimately reabsorbed into the meal, resulting in meals that can be as nutritious as they are delicious. As nutritious as slow-cooked meals can be, according
to United Kingdom-based food brand BBC Good Food, it’s important to trim fat from meat before cooking it in a slow cooker. When meat is fried, much of its fat content drains away. However, that does not happen when preparing meats in slow cookers. In fact, if fat is not trimmed from meat before cooking it in a slow cooker, cooks may end up with pools of fatty oil in their meals. That’s unhealthy, and it will adversely affect the flavor of the meal. Various dishes can be made in slow cookers. Slow-
cooked pork is a favorite in many households, as slow cookers can make for tender, juicy bites of pork that can be hard to produce via other cooking methods. This recipe for “Slow-Roasted Pork Shoulder” from Andrew Schloss’ “Cooking Slow” (Chronicle Books) makes for a delicious, nutritious meal. The recipe allows for preparing the meal in a Dutch oven, but also includes an easily adapted method to prepare the meal in a slow cooker.
Slow-Roasted Pork Shoulder Serves 6
2 teaspoons dried rosemary, crushed 1 teaspoon dried sage 1 teaspoon dried minced garlic 1 teaspoon fine sea salt 1⁄2 teaspoon freshly ground black pepper 2 tablespoons olive oil 21⁄2 pounds boneless pork shoulder, rolled and tied
by the butcher 1 medium yellow onion, diced 2 cups dry white wine, such as Sauvignon Blanc 1 14.5-ounce can diced tomatoes, preferablyfire-
roasted, drained 2 15-ounce cans cannellini beans, drained and
rinsed 1⁄4 cup coarsely chopped fresh rosemary 1⁄4 cup coarsely chopped fresh flat-leaf parsley 2 garlic cloves, halved 2 tablespoons extra-virgin olive oil 2 tablespoons pine nuts, toasted
In a small bowl, stir together the dried rosemary,
sage, garlic, and the salt and pepper. Rub the spice mixture all over the pork. Cover and refrigerate for at least 4 hours and up to overnight. Preheat the oven 175 F. In a large Dutch oven over medium-high heat, heat
the olive oil. Add the pork and sear until nicely browned on all sides, about 10 minutes total. Transfer to a plate.
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