Pork + Apple: A Healthier Version of a Roast!

Let’s talk about roasts!

The nostalgic Sunday lunch always followed by a pudding.

There’s three key components that are vital for a roast:

1. A delicious meat
2. Crunchy potatoes (and other vegetable dishes)
3. Gravy or similar

We can take these basic components to make a healthier dish which would be just as perfect for a week night meal as it is for serving at a dinner party.

What makes my version healthier?

• Small portion of a lean protein source (also high in iron)
• Making the vegetables interesting so they are a highlight not just a side à high in fibre and nutrients
• ¼ plate for the meat + ¼ plate for starchy vegetables + ½ plate of other vegetables (+ legumes)

The Meat

I picked pork for my meat. But, instead of a fatty pork belly, I chose the very lean medallion cut for a quicker cook.

The Potato + Vegetables

I’m doing my potatoes “hasselback” style and in the oven for crunchy deliciousness. To do these quicker, I would cook them a little in boiling water before baking.

I had trouble picking my side dishes, so I chose two:

1. Chickpea + fennel: cooked slowly for about 20 minutes until the fennel is really soft. You can substitute the chickpeas for other legumes like white beans. Woody herbs are perfect for this (fresh or dried): rosemary, thyme, oregano. And it would super delicious with some lemon zest.
2. Cabbage + bacon: quite simply 3 rashers of shortcut bacon with finely sliced cabbage cooked quickly for ~5 minutes!

I realized in hindsight that this is a very “shades of gold and brown” meal and picking some vibrant greens would look beautiful!

The Gravy

Instead of doing a gravy, I chose to make caramelized apples because apple + pork is the most perfect pairing. All you need for this is your apples, onion, a liquid (could be water but I recommend either apple cider vinegar or apple cider) and some form of sugar (e.g. brown sugar, honey, maple syrup) and then cook on medium heat until soft and gold.

And of course, the pudding!

This low fat, lower sugar cake is as easy to make as it is to please the crowds! I’ve done this with all sorts of fruits.

Ingredients

• 500g fruit (apples or mango or drained tinned fruit)- I used green apples
• Juice and zest of a lemon or lime (or you could try half an orange)
• 90g sugar
• 2 eggs
• a pinch of salt
• 110g plain flour
• 2 teaspoons of baking powder
• 1 teaspoon of vanilla essence
• 75ml low fat milk

Method:

• Preheat the oven to 180 degrees and grease and flour a 22cm wide round tin
• Peel, core and thinly slice fruit- toss in a bowl with the citrus juice
• In another bowl, beat the eggs, zest sugar and salt until thick and creamy (about 2-3 minutes). Beat in the vanilla
• Stir in the flour, baking powder and milk until combined.
• Carefully fold in 2/3 of the fruit
• Pour batter into the cake tin and top with remaining sliced fruit
• Bake for 30-35 minutes or until a skewer inserted into the centre comes out clean and the top is golden brown

Serving suggestions:

• It’s delicious as is!
• Add a spoon of yoghurt (or cream/ice cream for a treat!)
• Sprinkle with cinnamon or glaze with a jam or marmalade