215457WCC492 LIPs Recipe Book.indd

WONDERFUL
Pork can be a tasty and valuable
addition to a healthy balanced
diet. It is a great source of protein
and not as high in fat or calories
as you many think. In addition, it
provides ten essential vitamins and
minerals needed for good health and
wellbeing. So pork can be enjoyed
by all the family.
RECIPES FROM
AROUND THE WORLD
USING QUALITY
LADIES
IN
PIGS
PORK
FOOD ALLERGIES
FOR MORE DELICIOUS RECIPES
Visit www.ladiesinpigs.co.uk
For all enquiries, please call 01430 423775
Some of our menu items contain
nuts, seeds and other allergens.
There is a small risk that tiny
traces of these may be in any
other dish or food served here.
We understand the dangers to
those with severe allergies. Please
speak to a member of staff who
may be able to help you to make
an alternative choice.
or email [email protected]
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LADIES
IN
PIGS
Printed March 2015
TASTY RECIPES FOR THE 2015 SHOW SEASON
LADIES IN PIGS
Having the time to prepare nutritious family meals can be a challenge.
We’ve pulled together some of the best recipes from around the world
which are all simple but delicious.
From Britain, try Paprika Pulled Pork. It’s a delicious, sticky-fingered
feast that’s great for sharing. Just add a simple rub and relax while the
oven does all the work. And Moroccan Style Minced Pork is packed full
of flavour.
Ladies in Pigs (LIPs) have been passionately spreading the word
about how tasty, versatile and wholesome pork is for over 20 years.
Enjoy these easy family recipes with great
quality pork…simple.
ABOUT THE RED TRACTOR* SCHEME
IT’S ABOUT
QUALITY
ASSURANCE
Responsible production standards are
observed throughout the supply chain.
IT’S ABOUT
For more information about the Red Tractor scheme, go to www.redtractor.org.uk
IT’S ABOUT
TRACEABILITY
PEACE OF MIND
All Red Tractor pork can be traced
back to Red Tractor farms.
Red Tractor pig farms are inspected
at least five times a year.
IT’S ABOUT
COUNTRY
OF ORIGIN
The flag in the logo gives a clear
indication of country of origin.
*RED TRACTOR IS ONE OF A NUMBER OF ASSURANCE SCHEMES AVAILABLE TO INFORM CONSUMER CHOICE.
PAPRIKA
PULLED PORK
Serves: 6 Preparation time: 20 minutes
Cooking/chill-out time: About 6 hours
Pulled pork should be cooked slow and low.
Here’s a simple, yet delicious recipe to get
you going if you’ve never cooked it before.
INGREDIENTS
1.6kg (3lb 8oz) Joint boneless pork shoulder
(remove the rind/skin if you wish)
2x5mlsp (2tsp) Sea salt
2x15mlsp (2tbsp) Dark brown sugar
1x15mlsp (1tbsp) Smoked paprika
LADIES
IN
PIGS
S
LIPs TIP
ow and low goes
Or for really simple pulled pork, just rub with salt and pepper.
METHOD
1. P reheat your oven to 220°C (fan 200°C), Gas
Mark 7. Line a roasting tin with a sheet
of foil large enough to cover the pork later.
Loosely fold the foil back for now. Remove the
string, unroll the pork, pat dry with kitchen
paper and place in the tin.
2. M
ix the salt, paprika and sugar. Massage
half the mix lovingly all over the pork. Keep
the other half for later. Roll the pork up again
(there is no need to retie the string) and put
it in the oven for 30 minutes, leaving the top
uncovered so it browns beautifully.
3. Turn the oven down to a laid-back 150°C
(fan 130°C), Gas Mark 2. Remove the pork
from the oven and fold the foil over the top.
Pop it back into the oven and let it cook lazily
for at least 5 hours or until tender. Time to
chill.
4. Crank up the oven to 220°C (fan 200°C),
Gas Mark 7. Uncover the pork to crisp for 10
minutes. Take it out of the oven, cover with foil
and let it rest for 30 minutes. While the pork is
taking it easy, you can too. The joint should be a
delicious deep brown colour.
ed sl
Pulled pork cooks of something fruity
as
gl
a
with
well with
approach. Serve
and a laid-back d coleslaw, with a
crusty rolls an edges and corn
side of potato w Tuck in!
on the cob.
5. Shred the pork (in the cooking juices)
into chunky pieces with two forks. Add the
rest of the salt, sugar and paprika, mix
and stir well.
AN EASY, STICKY-FINGERED FEAST!
THAI STYLE
SAUSAGE PARCELS
Wrapping filo pastry into triangles
Serves: 6-8
INGREDIENTS
Filling
3x15mlsp (3tbsp) Oil for frying
400g (14oz) Pork sausage meat with black
pepper added
1 Red onion, peeled and chopped
1 Garlic clove, chopped
1
/2 Red chilli, seeds removed and chopped
15mlsp (1tbsp Thai curry paste)
200ml (7floz) Coconut milk (reduced fat
coconut milk can be used as an option)
Pinch of fresh coriander, chopped
4 Sheets of filo pastry
1 Egg, beaten
5mlsp (1tsp) Nigella seeds
METHOD
1. Heat a little of the oil in a non-stick pan. Break
the sausage meat into small pieces and cook in
the hot oil. After the meat has coloured, add the
chopped onion, garlic and chilli and cook for a
few more minutes until the onions have softened.
4. Keep folding the length of the pastry strip to
form a medium sized triangular snack. Before
the final fold, brush the remaining pastry with
the beaten egg. Make the final turn ensuring
that the pastry is well sealed.
2. Add the Thai curry paste and the coconut milk
and bring to the boil, simmer for approximately
10 minutes until the coconut milk has reduced
to almost nothing. Add the chopped coriander,
check the seasoning and allow to cool.
5. Brush the pastry once more with beaten egg
and sprinkle with the Nigella seeds.
3. Open the filo pastry and cut the sheets in half
lengthways with the pastry running lengthways
away from your body. Place 1/8th of the mixture
across the corner of the pastry closest to you;
then fold the corner over to seal the filling into
a triangular shape.
6. Repeat this to use the remaining Thai filling
and filo pastry. Heat the remaining oil in a
non-stick frying pan and fry the filo parcels
in the oil until golden brown all over, turning
when necessary.
7. Serve with pickled cucumber, spring onions
and a little fresh coriander.
ITALIAN
RUSTIC
MINESTRONE
SOUP WITH
BACON
CURRIED
PORK
SALAD
Serves: 4
INGREDIENTS
1x15mlsp (1tbsp) Rapeseed oil
2 Carrots, peeled and cut into 2cm cubes
2 Celery sticks, cut into 2cm chunks
1 Onion, chopped
12 Rashers of smoked back bacon, cut into
bitesize pieces, or lardons
2 Garlic cloves, finely chopped
5mlsp (1tsp) Fresh rosemary, chopped
5mlsp (1tsp) Dried thyme
INGREDIENTS
3x15mlsp (3tbsp) Tomato purée
400g Can chopped tomatoes
1.2 litres (2pts) Vegetable stock
400g Can cannellini beans, drained
50g (13/4 oz) Small dried pasta shapes
e.g. angel hair, macaroni
110g (4oz) Kale, thickly shredded
Seasoning
2. Cover and reduce the heat to a very low setting and
simmer for 45-50 minutes, stirring occasionally.
500g (1lb 13/4 oz) Pork fillet, cut into cubes
or strips
4x15mlsp (4tbsp) Hoisin sauce
450g (1lb) Cooked rice
1x350g Can mandarin oranges, drained and
juice reserved
2 Celery sticks, diced
6 Spring onions, chopped
110g (4oz) Raisins
3x15mlsp (3tbsp) Plain yogurt
15mlsp (1tbsp) Low-fat mayonnaise
15mlsp (1tbsp) Curry powder
METHOD
1. M
arinate the pork fillet in the Hoisin sauce for 1/2
an hour, or longer if possible.
METHOD
1. In a casserole dish add the oil and fry off the
carrots, celery, onion, and bacon for 1-2 minutes.
Stir in the garlic, herbs and tomato purée and cook
for 1 minute. Add the tomatoes and most of the
stock, stir and bring to the boil.
Serves: 6
3. Stir in the beans and pasta and add the
remaining stock if the soup seems too thick.
4. Scatter the kale over the top and cover. Cook
for 15-20 minutes until the pasta is tender.
5. Season and serve.
2. Using a wok or deep frying pan, stir-fry the pork
fillet with the marinade plus a little of the reserved
orange juice.
3. Once the fillet is cooked, toss the pork, rice,
orange segments, celery, onions and raisins
together in a large serving bowl.
4. Blend the remaining orange juice, yogurt,
mayonnaise and curry powder together to make
a dressing. Pour the dressing over the salad
and carefully turn to coat the ingredients.
6. Serve the salad with
toast or toasted
pitta bread
wedges.
LADIES
IN
PIGS
LIPs T
As an alternative, IPS
om
and serve the po it the rice
rk
with jacket potatosalad
.
NORMANDY PORK
CASSEROLE WITH
CHEESY DUMPLINGS
Serves: 6 Oven temperature: 170˚C, Gas Mark 3
INGREDIENTS
50g (2oz) Butter
1kg (2lb 4oz) Shoulder of pork, cubed
Seasoning
200g (7oz) Lardons or streaky bacon, cut
into chunks
16 Shallots, peeled
1 Small onion, chopped
2 Celery sticks, chopped
300ml (1/2 pt) Dry cider
300ml (1/2 pt) Pork stock
2x15mlsp (2tbsp) Cornflour, mixed
6x15mlsp (6tbsp) Half-fat crème fraîche
2x15mslsp (2tbsp) Dijon mustard
2x15mlsp (2tbsp) Fresh tarragon leaves
FOR THE DUMPLINGS
110g (4oz) Self-raising flour
25g (1oz) Butter
25g (1oz) Strong cheddar cheese, grated
1 Egg, beaten
15mlsp (1tbsp) Milk
LADIES
IN
PIGS
LIPS TtoIPa sbowl, pour
METHOD
1. Preheat the oven.
2. Heat half the butter in a large casserole dish,
add half the pork, season and fry for about
10 minutes until thoroughly browned. Remove
the meat from the pot with a slotted spoon
and reserve. Add the rest of the butter to the
casserole and fry the rest of the pork for 10
minutes until evenly browned.
3. Meanwhile, in another pan, dry-fry the lardons
until crispy. Remove, set aside, then sauté
the whole shallots, onion and celery for a few
minutes, to soften slightly.
4. Combine all the pork, the bacon lardons, shallots,
onion and celery in the casserole. Pour over the
cider and stock. Cover the dish and cook in the
oven for 2 hours until the pork is tender.
5. Towards the end of the cooking time make the
dumplings. Sift the flour into a bowl and rub
in the butter. Add the grated cheese and bind
together with the egg, add a little milk if the
mixture is too dry. Form the mixture into
8 soft balls.
6. Blend the cornflour with 2x15mlsp (2tbsp)
of water. Add the blended cornflour to the
in
Put the shallots water and leave
over with boiling utes, this will
for a few min peeling
help to make .
them easier
casserole with the crème fraîche, mustard
and tarragon. Drop spoonfuls of the dumpling
mixture on top, cover and return to the oven
for a further 20 minutes or until the dumplings
are cooked.
CASSOULET
Oven Temperature: 170˚C, Gas Mark 3
INGREDIENTS
5mlsp (1tsp) Oil
6 Pork and herb sausages
450g (1lb) Pork shoulder, cubed
4 Garlic cloves, crushed
300ml (1/2 pt) Pork stock
410g Can butter beans, drained and rinsed
410g Can flageolet beans, drained and rinsed
3x15mlsp (3tbsp) Tomato purée
1 Yellow pepper, diced
Parsley, chopped
METHOD
1. Preheat the oven.
2. In a large casserole dish, heat the oil and brown the
pork sausages and cubed pork for 3-4 minutes.
3. Add the garlic, stock, beans, tomato purée and pepper,
stirring thoroughly.
4. Cover the casserole dish and cook in the oven for
11/2 -2 hours or until the meat is tender and the sauce
has thickened.
5. Sprinkle with chopped parsley before serving.
6. Serve with mash potato and steamed green vegetables
or crusty bread.
CHINESE
STYLE SWEET
PORK WITH
RICE AND
GREEN BEANS
MOROCCAN
STYLE
MINCED
PORK
Serves: 4
INGREDIENTS
55ml (2floz) Hoisin sauce
50ml (2floz) Sherry
15mlsp (1tbsp) Fresh ginger, grated
1 Garlic clove, peeled and crushed
500g (1lb 13/4 oz) Pork tenderloin trimmed
and sliced
INGREDIENTS
2x15mlsp (2tbsp) Rapeseed oil
1 Bunch spring onions, chopped
2x15mlsp (2tbsp) Sweet chilli sauce
2 Handfuls curly kale, pak choi, green beans
or asparagus chopped
250g (9oz) Cooked rice
METHOD
1. Place the Hoisin sauce, sherry, ginger and garlic
in a frying pan over a medium heat, allow to boil
for 3/4 minute to thicken slightly. Add the pork to
the pan and coat with the sauce. Cook for 4-5
minutes or until the pork is cooked through.
2. I n a deep frying pan heat the oil, add the spring
onions, chilli sauce and vegetables, cook for 3-4
minutes, stirring continuously. Add a little stock
if the greens begin to brown. Add the cooked rice
and cook for a further 3 minutes or until the rice
is thoroughly heated through.
Serves: 4-6
2x15mlsp (2tbsp) Oil
110g (4oz) Onions, finely chopped
450g (1lb) Lean minced pork
2 Garlic cloves, chopped
15mlsp (1tbsp) Medium curry paste
1 Lemon, grated zest
25g (1oz) Tomato purée
300ml (1/2pt) Pork stock
1 Small red pepper, cut into strips
75g (3oz) Ready to eat dried apricots,
quartered
Pepper to taste
METHOD
3. P lace the rice and vegetable mixture in
serving bowls and spoon over the pork and
sauce.
4. S erve with soy sauce
and garnish with
shredded spring
onions.
LADIES
IN
PIGS
LIPs TIPS
Precooked pack
et rice
may be used.
1. H eat the oil in a large pan and fry the onions in
the oil until softened and transparent. Add the
minced pork and fry briefly. Add the garlic and
curry paste, stir and then add the lemon zest
and tomato purée, stir again to prevent the meat
from sticking and allow to cook for two minutes.
2. P our on the stock and simmer on a low heat for
8-10 minutes. Add the red peppers and continue
to cook for 20-25 minutes.
3. O nce the liquid reduces to a syrupy
consistency, add the apricots and cook for a
few minutes longer to soften. Season to taste.
4. Serve with couscous, rice or pasta.
THE PORK CUTS RANGE
GRILLING & BBQ’ING
ROASTING
FRYING & STIR-FRYING
Spare ribs
Collar joint
T-bone chop
Rib chop
Valentine steak
SLOW COOKING
Stir-fry
Shoulder joint
Mini collar joint
Leg daubes/cubes
Loin rack joint
Loin eye steak
Loin steak
Leg joint
Fillet
Loin joint
Collar daube/cube
Collar steak
Shoulder
Loin
Mini leg joint
Leg
Leg steak
Cushion leg roast
Belly
Shoulder steak
Dice
Mini belly slices
Knuckle/shank
Pork bucco
Mince
Belly slices
Rustic belly
Belly joint
Spare ribs
PORK AS PART OF A
Pork can be a tasty and valuable addition to a healthy balanced diet. It is a great source
of protein and provides ten essential vitamins and minerals that contribute towards good
health and wellbeing. And while being naturally rich in protein, 100g of raw pork contains
only 4g of fat. Evidence even suggests that higher protein diets, such as those that contain
lean pork that is relatively low in calories and saturated fat, can help to support weight
control. So, pork is a great source of protein and vitamins and minerals that all the family
can enjoy.
NUTRIENT CONTENT OF LEAN RAW PORK
HEALTHY BALANCED DIET
All of the nutrients found in lean pork are needed for good health throughout life from early years through to old
age. Many of the nutrients found in lean pork are known to be lacking in UK diets at key life-stages.
1 Infants and pre-school children
Pork provides protein and phosphorus, which are both needed for normal growth and development of bones in
young children. Zinc is also needed for growth and development and contributes to normal cognitive function.
2 Children 5-12 years
Pork is a rich source of protein which
contributes to the building and maintenance
of muscles and bones. It is needed for
normal growth and development of children.
Pork is a rich source of vitamin B6 which
helps the nervous system and immune
system to work normally.
4 Adults of reproductive age
Nutrient
Quantity per 100g
Calories
Protein
Fat
Of which saturated fat
Sodium
Potassium
Phosphurus
Zinc
Selenium
Iron
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Pantothenic acid
123kcal (519kJ)
22g
4g
1.4g
63mg
380mg
190mg
2.1mg
13µg
0.7mg
0.98mg
0.24mg
6.9mg
0.54mg
1.0µg
1.46mg
Claims that can
be made
Rich source
Naturally low
Source
Source
Source
Source
Rich source
Source
Rich source
Rich source
Rich source
For further information on meat
and your health, visit
www.meatandhealth.com
3 Teenagers
Many of the nutrients found in pork, such as
thiamin, niacin, vitamins B6 and B12, that
contribute to energy release in the body, can
help reduce tiredness and fatigue during the
teenage growth spurt. Pork contains zinc,
which helps to maintain healthy hair, nails
and skin. Niacin and riboflavin
also supports normal skin.
Pork is a rich source of niacin, which has a positive influence on mood and mental performance. It is also a rich
source of vitamin B6, which helps to regulate hormonal activity, and zinc, which contributes to the maintenance
of normal testosterone levels in the blood. Zinc also supports normal fertility and reproduction. Pork contains
selenium which contributes to normal sperm cell development.
5 Pregnancy
Many of the nutrients found in pork are
important to the growing foetus. Vitamin
B6 and B12 contribute to normal red
blood cell formation, supporting the
increase in blood volume that is a feature
of pregnancy. Vitamin B12 also has a role
in the process of cell division and plays
a part in reducing tiredness and fatigue.
Pantothenic acid also helps reduce
tiredness and fatigue.
6 Middle age
Pork is a rich source of vitamin B12,
which supports energy metabolism and
contributes to the normal function of the
immune system. It also plays a part in the
homocysteine cycle, which is thought to be
important in helping to reduce the risk of heart
disease. As a rich source of protein,
lean pork may help curb the
appetite and so aid
weight control.
7 Older age
As muscle mass declines in old age (a condition called sarcopenia) a good quality source of protein, such as
pork, can help to maintain muscle strength. Thiamin contributes to the heart’s normal function and potassium
helps to maintain normal blood pressure. Vitamin B12 contributes to the reduction of tiredness and fatigue
and helps prevent the development of pernicious anaemia. Riboflavin and zinc are both found in pork and
contribute to the maintenance of normal vision.
IN CONCLUSION
Lean pork can make an important contribution to a healthy balanced diet throughout life. It is a rich source
of protein and relatively low in calories but contains ten essential vitamin and minerals some of which may be
lacking in our diets at key stages in our life time.