Dante Carrillo
Pork belly is a high-fat, energy-dense cut of meat that can be included in a carnivore diet. While pork has been maligned for being a 'bad fat', it is an animal-based food that can add variety to a carnivore diet. Pork belly can be cooked in a variety of ways, including roasting, braising, and pan-searing, to achieve a crispy skin and juicy meat. Before cooking, the pork belly should be dried thoroughly and the skin should be scored to create the perfect crackling.
| Characteristics | Values |
|---|---|
| Preparation | Pat dry with paper towels. Score the skin with shallow cuts in a diamond pattern. |
| Seasoning | Salt, pepper, chilli powder, garlic powder, oyster sauce, ACV, steak seasoning, cayenne pepper. |
| Cooking method | Bake at 300°F/149°C, 350°F/177°C or 450°F/232°C. Broil on high. |
| Cooking time | 30 minutes, 90 minutes, 2.5 hours, or 25 minutes per pound/450g. |
| Crispy skin | Bake at a higher temperature (450°F/232°C) for 10-15 minutes or 1-2 minutes. |
| Benefits of pork | High in fat, energy-dense, affordable, flexible, high in Thiamine and B6. |
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What You'll Learn
Pork belly is high in fat, energy-dense and affordable
Pork belly is a cut of meat from the underside of a hog's belly. It is known for its rich, fatty flavour and tender texture. The high-fat content of pork belly makes it an energy-dense food, providing sustained energy throughout the day. With around 30g of fat per 100g of meat, it is a great option for those on a carnivore diet, where fat is the primary source of energy.
Compared to other cuts of meat, pork belly is usually much more affordable. It is a versatile cut of meat, used in a variety of dishes and cooking methods. For those on a budget, pork belly offers a lot of food for your money, with the potential to create a restaurant-quality dish.
The versatility of pork belly means it can be used in a range of dishes, from sandwiches and stuffed buns to stews and hot pots. It can be roasted, barbecued, or deep-fried, and is often used as a garnish due to its rich flavour and crispy texture.
Despite its nutritional benefits, pork belly should be consumed in moderation. It is high in calories and saturated fat, which may be linked to health conditions such as heart disease. However, moderate consumption is unlikely to affect weight loss goals or increase the risk of heart disease.
In summary, pork belly is a high-fat, energy-dense, and affordable option for those on a carnivore diet. Its versatility and flavour make it a popular choice, but it should be consumed in moderation due to its high-calorie content.
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Scoring the skin and salting
Scoring the skin of pork belly is an important step in achieving crispy skin. Use a sharp knife to make shallow cuts in a diamond pattern across the skin, about 1 inch apart. Be careful not to cut too deeply—you only want to cut through the skin layer, not into the meat. If you cut too deep, the fat will escape during cooking, instead of melting slowly and keeping the meat juicy.
Before you start scoring and salting, it's important to pat the pork belly dry with paper towels. This step helps to ensure crispy skin. Pay special attention to the skin side, and make sure to dry the surface well. If you have time, you can leave the pork belly uncovered in the fridge for a few hours or overnight to further dry out the skin.
Once the skin is scored and dry, it's time to salt it. Use a generous amount of salt and rub it into the skin. You can also add other seasonings, such as pepper, chilli powder, garlic powder, or garlic, oyster sauce, and apple cider vinegar. Some recipes suggest coating the pork belly very lightly in fine salt, while others suggest covering the skin with about half an inch of salt.
After salting, you can let the pork belly sit in the fridge overnight, or you can proceed directly to cooking it. The salt will help to draw out moisture, further contributing to crispy skin.
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Roasting at 350°F for 90 mins
Roasting pork belly in the oven at 350°F for 90 minutes is a great way to cook this meat, which is a popular choice for those on a carnivore diet. It is a simple, budget-friendly option that delivers tasty, juicy results.
To start, take the pork belly out of its packaging and pat it dry with paper towels. This step is important to get that crispy skin. You can also leave the meat uncovered in the fridge for a few hours or overnight to further dry out the skin. Before roasting, score the skin with a diamond-shaped pattern of shallow cuts, ensuring you only cut through the skin and not into the meat.
Place the pork belly in the oven at 350°F for 90 minutes. After this time, increase the temperature to 450°F for an additional 30 minutes to crisp up the skin. This high temperature will create a perfectly crispy texture.
Remove the pork belly from the oven and cover it loosely with tin foil. Allow the meat to rest for 20-30 minutes before carving. This resting time is important, as it allows the juices to settle, resulting in a moist and tender roast.
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Increasing the temperature to 450°F for 30 mins
Cooking pork belly at 450°F for 30 minutes is a crucial step in achieving the perfect crispy texture and golden-brown crackling that many consider the best part of the dish. This initial high-temperature cooking helps render the fat, creating a melt-in-your-mouth interior while developing a mouthwatering exterior.
To ensure the best results, start with a slab of pork belly that has an even thickness of around one pound. Thin areas are more susceptible to burning during this high-heat period, so an even thickness promotes uniform cooking. Before cooking, pat the pork belly dry with paper towels, eliminating any remaining moisture, especially on the skin, as moisture hinders crispiness. Scoring the skin in a diamond pattern, only cutting through the skin layer and not the meat, allows the seasoning to penetrate deeper and the fat to melt slowly, keeping the meat juicy.
Seasoning the pork belly is straightforward, requiring only salt and pepper, or a dry rub of sugar, salt, and pepper. You can also experiment with different seasonings to suit your taste preferences. After seasoning, arrange the pork belly on a heavy-bottomed, oven-proof pan or skillet, placing it skin side up, also known as fat side up. This positioning ensures the skin crisps up and achieves that irresistible texture.
During the cooking process, closely monitor the pork belly, especially during the initial high-heat period, to prevent burning. Once the 30 minutes at 450°F are complete, you can reduce the heat to 275°F and continue roasting for an hour or more, depending on the size of your pork belly, until tender but not mushy.
After removing the pork belly from the oven, let it cool to room temperature. Then, wrap it tightly in plastic and refrigerate until thoroughly chilled, which can take a few hours or up to two days. This chilling period enhances the flavor and texture, making it easier to slice and crisp up in a pan later.
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Crispy skin and juicy meat
To achieve crispy skin and juicy meat, there are several steps to follow before and during cooking. Firstly, it is important to select a good cut of pork belly. Opt for a boneless, centre cut, skin-on pork belly from a butcher, rather than vacuum-packed meat from a supermarket. A centre cut will provide an even proportion of skin and meat, and the butcher can select a piece with a thin layer of white fat in between the meat sections, resulting in a less fatty and more lean cut.
Before cooking, pat the pork belly dry with paper towels, paying extra attention to the skin side. This step helps to reduce moisture, which can prevent the skin from becoming crispy. For even drier skin, leave the pork belly uncovered in the fridge for at least 24 hours, or 48 hours if possible. Scoring the skin in a diamond pattern, being careful not to cut into the meat, can also help achieve crispiness. Some recipes suggest pokeing holes in the skin or applying a vinegar rub beforehand.
When cooking, an initial high temperature of around 450°F is ideal for creating the desired crackling texture. However, one recipe suggests starting at a lower temperature of 140°C/285°F for a slow roast of 2.5 hours, and then increasing to 240°C/465°F for the final 30 minutes. This allows the meat to become tender and the fat to melt, while also drying out the skin. To ensure even cooking, you can stuff scrunched-up balls of foil under the roast to level the pork skin and encourage even heat distribution.
Finally, once the pork belly is cooked, let it rest for 10 minutes before slicing and serving. This allows the juices to redistribute throughout the meat, ensuring a juicy cut.
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Frequently asked questions
Yes, pork is an animal-based food, so it is suitable for a carnivore diet.
Pork is a good source of protein and fat, which are essential on a carnivore diet. It is also high in Thiamine and B6, which play an important role in building and repairing nerves and muscles, and protein digestion.
First, pat the pork belly dry with paper towels, especially the skin side, as moisture will prevent it from getting crispy. If you have time, leave the pork belly uncovered in the fridge to dry out the skin further. Score the skin with shallow cuts in a diamond pattern about 1 inch apart, being careful not to cut into the meat. Season the skin generously with salt and pepper. Roast the pork belly at 350°F for 90 minutes, then increase the temperature to 450°F for another 30 minutes to crisp up the skin.
