Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
There’s nothing more comforting than a hearty, slow-cooked meal like this braised pork shanks recipe from world-renowned chef Pete Evans. It’s the perfect dish to keep you and your family warm during cold winter days, but you can enjoy it any time of the year. Its mouthwatering sauce and fall-off-the-bone meat are surely a treat for your taste buds. Plus, it can boost your overall health, thanks to its nutritious ingredients.
You can find other delicious and keto-approved recipes in the “Fat for Fuel Ketogenic Cookbook,” which Pete and I created together to help people transition into a ketogenic diet easily. It will be released November 14, so mark your calendar and don’t forget to grab your own copy.
Mouthwatering Braised Pork Shanks Recipe
Cook Time: Two hours
- 2 organic pork shanks (about 2 pounds each)
- Sea salt and freshly ground black pepper
- 3 tablespoons good-quality animal fat, plus extra if needed
- 6 French shallots, halved
- 3 garlic cloves, chopped
- 3 carrots, chopped
- 2 tablespoons tomato paste
- 3 tablespoons apple cider vinegar
- 1 pound Brussels sprouts, trimmed
- 1/2 teaspoon chili flakes (optional)
- 1 rosemary sprig, leaves picked and roughly chopped
- 1/2 teaspoon fennel seeds, toasted
- 2 teaspoons paprika
- 14 ounces canned organic whole peeled tomatoes
- 6 cups organic chicken bone broth
- 2 bay leaves
- Preheat the oven to 300 degrees Fahrenheit.
- Season the pork shanks with salt and pepper. Melt the fat in a large flameproof casserole dish over medium-high heat. Add the pork shanks and cook, turning occasionally, for six minutes until golden brown. Remove the shanks from the dish and set aside.
- Add more fat if needed to the dish, then add the shallots, garlic and carrots and cook, stirring occasionally, for five minutes.
- Stir in the tomato paste and cook for a further minute until the vegetables are lightly caramelized. Add the vinegar, stir to deglaze and cook until the vinegar has evaporated, two to three minutes.
- Pour in 1 cup of chicken broth, bring to a boil and simmer until reduced by half, about five minutes. Return the pork shanks to the dish, then add the Brussels sprouts, chili flakes (if using), rosemary, fennel seeds, paprika, tomatoes, remaining broth and bay leaves. Stir and bring to a boil.
- Cover with a lid and cook in the oven for two hours.
- Flip the pork shanks in the liquid, add more broth or water if needed, and cook for another two hours until the pork is tender and falling off the bone.
- Remove the shanks and vegetables from the braising liquid with tongs.
Helpful Braising Tips to Make Your Dish Even More Delectable
Braising is one of the most straightforward cooking techniques that requires only a little effort to carry out, yet almost always guarantees a tasty result. When executed properly, it can turn tough meat cuts into tender and delectable ones. Here are some tips to make your braised dish taste even better:1,2
- Use the right equipment — It’s best to use a large pot or dish for searing to ensure that you brown the meat evenly. Make sure that your equipment is also lidded to keep the heat and moisture in while braising — this allows the liquid to simmer properly.
- Don’t skimp on the ingredients — Braising releases the flavors of all the ingredients because of its long cooking time. To make the most out of this cooking method, make sure that you add the necessary spices, herbs and vegetables.
- Allow the ingredients to coalesce — The unique combination of flavors is what makes a braised dish delectable, so make sure that you give the ingredients ample time to blend. Don’t increase the temperature just to shorten its cooking time.
What Makes This Braised Pork Shanks Dish Great for Your Health?
This dish contains a variety of ingredients that not only provides layers of flavors, but also delivers a wide array of nutrients. Here are some of the health benefits that you can gain from its ingredients:
Apple cider vinegar (ACV) — Apple cider vinegar is rich in bioactive components, which give it its antimicrobial, antiglycemic and antioxidant properties.
Numerous studies have shown that ACV may help reduce the risk of Type 2 diabetes, improve heart health, aid weight loss and alleviate skin irritations.
Carrots — Carrots contain high amounts of vitamin A, which helps promote eye health. They’re also rich in calcium, phosphorus and magnesium, which are essential minerals for building strong bones and maintaining a healthy nervous system.
Brussels sprouts — Brussels sprouts are an excellent source of vitamin K, which is essential for promoting strong bones and preventing blood clot.
They also contain high amounts of vitamin C, which may help boost the immune system and prevent different illnesses, including the common cold, osteoarthritis and even cancer.
Chicken bone broth — Bone broth is rich in calcium, magnesium and other essential nutrients that can help improve your bone health.
It’s also found to be helpful in maintaining proper digestion, reducing inflammation, preventing viral infections and improving hair and nail growth.
Shallots — Shallots contain various nutrients and antioxidants, which may help reduce the risk of cancer, improve blood circulation, lower cholesterol levels, prevent hypertension and regulate blood sugar levels.
Garlic — Garlic has antibacterial, antifungal and antiviral properties. It’s also a good source of antioxidants, manganese, vitamin B6 and vitamin C.
Studies show that garlic may help boost the immune system, improve calcium absorption and delay the process of aging.
Fennel — Fennel contains anethole, a powerful compound that can help reduce the risk of cancer. It’s also rich in dietary fiber, as well as vitamins and minerals, such as vitamin C, potassium, folate and vitamin B6.
Even the spices in this dish can help improve your well-being. For instance, freshly ground black pepper provides manganese, vitamin K, iron and fiber. It’s also found to be helpful in flushing out toxins from the body, as it promotes sweating. Paprika, which is made from dried and ground chili peppers, is more than just a spice too, since it may help fight inflammation, boost the immune system, reduce blood sugar levels and improve heart health.
Why It’s Important to Purchase Grass Fed Meat From Trustworthy Organic Sources
All the potential nutrients of this dish will go down the drain if the pork shanks that you’re going to use come from concentrated animal feeding operations (CAFOs). CAFOs are facilities that produce massive amounts of cheap meat by cramming hundreds, or even thousands, of animals into confined quarters. These animals are constantly injected with low doses of antibiotics and given growth hormones. As a result, their nutritional content is depleted and they become contaminated with antibiotic-resistant bacteria.
Eating meat and other products that come from CAFOs may predispose you to foodborne illnesses and drug-resistant diseases. This is why I only recommend organic, grass fed meat, which is superior when it comes to nutritional content. Buy grass fed meat from a local farmer in your area.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
Sources and References