Grilling Pork: A Guide to Healthy and Delicious Braais

Are you ready to fire up the braai and impress your friends and family with some deliciously grilled pork? Look no further! In this blog, we'll explore the nutritional benefits of pork, the best cuts for grilling, and some tasty side dish pairings to complete your braai.

The Nutritional Value of Pork:

Pork is often misunderstood as being an unhealthy meat option. However, when chosen and cooked correctly, pork can be a nutritious and healthy addition to a balanced diet. 100 grams serving of lean pork contains:

• 23 grams of protein
• 10% of the daily recommended intake of vitamin B12
• 15% of the daily recommended intake of zinc

Discover the rich nutritional profile of pork, including essential vitamins and minerals.

• Lean pork is nutrient-dense, containing valuable proteins, fats, vitamins, minerals, and micronutrients.
• Pork is a rich source of many vitamins and minerals, including Thiamine.
• Pork is a rich source of many vitamins and minerals, including Niacin.
• Pork is a rich source of vitamins and minerals, including Vitamin B6.
• Pork is a rich source of many vitamins and minerals, including Selenium.

To reap the health benefits of pork, it's essential to choose leaner cuts and cook them using low-fat methods.

Braaiing pork to perfection:

It is easier than you think, and with these few guidelines you can ensure tasty, tender meat every time. The secret lies in ensuring the meat remains juicy on the inside while developing a beautiful, crispy exterior. Whether you’re braaiing pork chops, steaks, rashers or ribs, the key is managing the fire’s heat and handling the meat with care.

With a few simple tips, you can bring out the best flavours and textures in your pork cooked over an open flame.

• Season Your Meat

Seasoning is how you can make your pork sing! Begin by lightly patting the meat dry with paper towel to help the seasoning stick better. At a minimum, rub the pork with a little olive oil and then salt and pepper on both sides, which will bring out the natural flavours. You can also apply your favourite dry spice rub, marinade, or a combination of herbs and spices, depending on the flavour profile you’re after.  Once seasoned, allow the meat to sit for 20-30 minutes before cooking, to allow for the flavours to infuse. If you’re marinating, longer is better – overnight will give the best results.

• Prep Your Fire

A well-prepared fire is crucial to a successful braai. Use firelighters to get the flames started, then build your fire with briquettes or charcoal. Briquettes burn longer and more evenly, while charcoal can give a more intense flavour. Once the flames have died down, spread the coals evenly across the braai to create a medium-heat zone. The coals should be hot but not too intense – you want to be able to hold your hand about 15 cm above the grid for 5-7 seconds without pulling it away. This indicates that the heat is moderate, which is ideal for cooking pork.

• Sear the Fat

When braaiing pork chops, searing the fat is a great way to add flavour and texture. Use tongs to hold the pork chops upright with the fat side down directly on the heat. Let the fat render and crisp up for about 1-2 minutes, turning it into a delicious, crackly edge. This step also helps prevent the meat from curling up as it cooks. Once the fat is nicely seared, lay the pork chops flat on the grid to cook the meat through. Allow enough time for good caramelization on the side before flipping over.

Choosing the Best Cuts for Grilling:

When it comes to grilling pork, the right cut of meat can make all the difference. Here are some of the best cuts for grilling, along with some options for roasting or indirect heat:

Pork Chops

• Lean and tender, pork chops are perfect for grilling.
• Opt for boneless chops for easier cooking and less fat.

Pork Tenderloin

• Long and lean, pork tenderloin is ideal for grilling or roasting.
• Season with herbs and spices for added flavor.

Pork Rashers:

• Flavourful and versatile – can be done crispy or meaty.
• Great when applying a sticky and tasty marinade.
• Serve as snack or main meal.

Pork Ribs

• Meaty and flavourful, pork ribs are great for slow-cooking over indirect heat.
• Try using a dry rub for a delicious, falling-off-the-bone texture.

Pork Burgers

• A healthier alternative to traditional beef burgers, pork burgers are perfect for grilling.
• Add some flavour with onions, garlic, and herbs.

Larger Cuts of Meat for Kettle Braai Grilling:

When it comes to grilling larger cuts of meat in a kettle braai, it's essential to choose the right cuts and follow some expert tips. Here are some popular larger cuts of meat suitable for kettle braai grilling:

Pork Shoulder Or Leg:

• Ideal for slow-cooking, pork shoulder is perfect for kettle braai grilling.
• Season with a dry rub and cook over indirect heat for tender, falling-apart meat.

Pork Belly

• A decadent braai treat, pork belly is perfect for slow cooking in a kettle braai.
• Score the fat and cook over indirect heat for a crispy, caramelized crust.

Tips for Successful Kettle Braai Grilling:

Choose the Right Wood

• Opt for hardwoods like oak, maple, or cherry for a rich, smoky flavour.

Control the Temperature

• Use the vents to regulate the temperature and ensure even cooking.

Cook Low and Slow

• Cook over indirect heat for tender, falling-apart meat.

Rest the Meat

• Let the meat rest for 10-15 minutes before slicing to ensure juicy, tender results.

Additional Tips and Tricks:

Use a Meat Thermometer

• Ensure food safety by cooking to the recommended internal temperature.

Don't Overcook

• Cook to the recommended time to avoid overcooking and drying out the meat.

Add Flavour with Sauces and Marinades

• Experiment with different sauces and marinades to add flavour and tenderize the meat.

Delicious Side Dish Pairings:

A well-rounded braai is not complete without some delicious side dishes. Here are some tasty pairing ideas to complement your grilled pork:

Grilled Vegetables

• Colourful and nutritious, grilled vegetables like bell peppers, zucchini, and onions are a great match for pork.
• Brush with olive oil and season with salt, pepper, and herbs.

Corn on the Cob

• A classic braai side, corn on the cob is easy to grill and always a crowd-pleaser.
• Slather with butter and season with salt, pepper, and paprika.

Salads

• A refreshing side dish, salads like Greek salad or a simple green salad are perfect for balancing the richness of pork.
• Add some protein with grilled chicken or tofu for a satisfying meal.

Braai Bread (Braai Broodjies)

• A South African staple, braai bread is perfect for sopping up juices and sauces.
• Try using a garlic butter for added flavour.

Conclusion:

With these guidelines and pairing ideas, you'll be well on your way to hosting a memorable and mouth-watering braai. Remember to choose lean cuts of pork, cook them using low-fat methods, and pair them with some delicious side dishes.

Happy grilling!