Pork is a food particularly rich in B-vitamins. While many suggest cereal grains to be high in B-vitamins, and critics claim their exclusion can promote vitamin deficiencies, they’re implicitly referring to B-vitamins.
But are cereals really so rich in B-vitamins?
Uncooked cereals are, but when a 100-gram portion of raw pork is compared with a 100-gram portion of cooked cereals, the numbers are far less impressive.
We’ll let the data speak for itself:
100 grams of raw pork has 0.5 mg of vitamin B6.
100 grams of uncooked quinoa has the same amount, but 100 grams of cooked quinoa has only 0.1 mg.
Are there legitimate concerns of B-vitamin or any other nutrient deficiencies on the Paleo Diet?
Absolutely not. Paleo provides plenty of B.
Skip the grains. Bring on the pork.
- 1½ pounds of boneless pork meat
- 1 large or several small eggplants, chopped roughly
- 1 red bell pepper, chopped roughly
- 1 onion, chopped roughly
- 2 cloves garlic, pressed
- 1-inch piece of ginger, peeled and finely chopped
- 1 fresh coconut or 1 can of coconut milk
- 2 or 3 pieces of star anise
- 2 cinnamon sticks
- 2 teaspoons Szechuan peppercorns
- 1 orange, peel only
- 1 bundle of fresh parsley, chopped
- For coconut milk, you can use the canned variety,
but we’re going to show you how to make your own.
Homemade tends to be less thick, so if you are using canned, you’ll adding more water to the stew.
Break open the coconut, holding it close to the pavement then forcefully throwing it downwards.
You could also whack it with a hammer.
- Using a blunt dinner knife, remove the meat from the hard shell
Optional: Cut away the brown skin lining the meat.
- Cut the meat into smaller pieces then place into a blender with 1½ cups of water.
Process until smooth and creamy.
If you’re not using a high-speed blender, it might take 2 or 3 minutes.
Add another 1½ cups of water and blend again.
Optional: Transfer the mixture to a saucepan, bring to boiling, remove from heat and let cool.
Heating liberates the fat from the fiber. If you’re pressed for time, proceed without heating.
- Prepare a pot and strainer
Position a piece of cheesecloth over the strainer and pour the coconut mixture through.
- Gather the ends of the cheesecloth so you can squeeze out the liquid.
You’ll be left with a dry, rather unappetizing pulp, which you should discard.
- Leave the coconut milk in the pot and add the onion, garlic, ginger, red pepper, eggplant, cinnamon sticks, star anise, Szechuan pepper, and pork.
- Add just enough water to cover.
Bring to boiling, reduce heat to low, and simmer.
- Remove the orange peel with a simple kitchen tool or using a standard box grater.
Add the orange peel to the stew and simmer for 2 to 3 hours.
- Test a piece of the pork. If it gives little resistance to chewing, the stew is ready.
- Add the chopped parsley and cook another 5 minutes before serving.
Christopher James Clark, B.B.A.
Christopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.