Low FODMAP Instant Pot Caribbean-Style Pork
Our Low FODMAP Instant Pot Caribbean-Style Pork begins with a pork shoulder and incorporates pineapple, chiles, molasses, scallion greens, allspice, thyme, ginger and nutmeg. All in low FODMAP amounts of course. Get ready for fork-tender shredded pork to serve with rice, stuff into buns or we are sure you will come up with creative uses for this easy pork dish. This recipe works as presented in a 6-quart or 8-quart Instant Pot.
Ingredients:
- 2 ½ cups (375 g) finely chopped fresh pineapple, with all juices (make sure you have at least 1 cup/240 ml of juice)
- 1 cup (64 g) finely chopped scallions, green parts only
- 4 ½- ounce (127 g) can mild green chiles, such as Hatch
- 1 ½ tablespoons unsulphured molasses
- 1 tablespoon low FODMAP hot sauce, such as Tabasco
- 1 teaspoon FreeFod Garlic Replacer
- 1 teaspoon FreeFod Onion Replacer
- 1 teaspoon ground ginger
- 1 teaspoon kosher salt
- 1 teaspoon dried thyme
- ½ teaspoon ground allspice
- ½ teaspoon freshly ground black pepper
- ½ teaspoon freshly grated nutmeg
- ½ teaspoon turmeric
- 3- pound to 3 ½-pound (1.4 kg to 1.6 kg) bone-in or boneless pork butt or shoulder, at room temperature
Preparation:
-
Stir together the pineapple, scallion greens, chiles, molasses, hot sauce, the FreeFod Garlic Replacer and the FreeFod Onion Replacer, ginger, salt, thyme, allspice, black pepper and nutmeg in your Instant Pot.
-
Add the pork and turn to coat. Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 10 minutes with the Keep Warm setting off. Press Start. Allow the pot to cook and then return to normal pressure on its own, which will take about 20 to 30 minutes after the timed cooking period. Unlock the lid. Remove the pork to a large bowl, where you can shred it with two forks.
-
Skim excess fat off of the surface of the sauce and discard. Set machine to Sauté on Medium/Normal/Custom 300°F (150°C) for 20 minutes and press Start. It will come to a simmer. Keep an eye on it, stir occasionally, and reduce it until it thickens. Re-combine the sauce with the meat, tossing together thoroughly. Taste and adjust seasoning at this time. Your pork is ready to serve, perhaps with a side of rice or fried plantains.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
