If beef is too expensive, the solution is to find protein alternatives. Although the scenario is complicated, other foods with less expensive prices end up earning a prominent place in the shopping list, as in the case of pork meat. And apart from the price, eating pork has many benefits.🇧🇷

According to nutritionist Lilian Petri, including pork in your dish has many benefits. The protein has extremely versatile cuts, as well as being rich in proteins, vitamins and minerals🇧🇷 So ensuring protein recipes on the menu can be a good option!

To persuade you to add pork to your menu, feed it listed 5 benefits of eating pork🇧🇷 Next, you can check out 5 delicious protein recipes that will make this process even easier!

It helps in the functioning of the body

Yes, pork contributes to the proper functioning of the body. But it is important to choose lean cuts🇧🇷 And, if possible, the ideal is also to invest in preparations without frying. According to the nutritionist, dishes such as grilled, boiled or roasted meat are excellent options with the alternative to pork.

Strengthens immunity

Pork is rich in it zinc and potassiumwhich help to disease prevention🇧🇷 Yes this protein can help you strengthen the immune system🇧🇷 “Zinc works as a protective barrier for the immune system, preventing infections and accelerating wound healing. In addition, pork is rich in potassium, which regulates sodium levels in the body, helping to control blood pressure,” Petri points out.

It has fewer calories

Like other meats, pork also has lean cuts🇧🇷 This means it doesn’t have many calories. Indeed, some parts have reduced amounts of calories, which can be included in the routine. “For example, in 100g of pork filet mignon there are only 109 kcal, but in the beef version there are 142 kcal. In chicken breast there are 119 kcal in 100g and 170 kcal in 100g of salmon,” explains the specialist.

It has cuts with low cholesterol

Another benefit found in pork is in the low cholesterol of some cuts🇧🇷 Cholesterol is a substance of almost exclusively animal origin and it is a vital component of everything body cells🇧🇷 But, in 100 g of pork loin, for example, we find 55 mg of cholesterol, the same amount as 100 g of beef duck. In the case of 100 g of chicken breast, there are 58.7 mg of cholesterol and 53 mg in 100 g of salmon.

Improve skin and hair

By the way, the pork is still rich in B vitamins🇧🇷 In other words, protein can help skin and hair healthfor example, getting better aspects of health thanks to the action of vitamins. They are responsible for helping conversion of food into energy🇧🇷

Pork recipes to try

pressurized pork roulade

Time: 45 minutes

Performance: 8 portions

Difficulty: easy

Ingredients:

• 8 pork loin steaks
• 2 minced garlic cloves
• Salt, black pepper and chopped chives to taste
• 1 carrot into strips
• 200 g bacon strips
• 300 g ricotta cheese, cut into strips
• 4 tablespoons of oil
• 1 cube of vegetable broth
• 1/2 cup tomato sauce (tea)
• 1/2 cup (tea) of water
• 1 can of dark beer (350 ml)

Method of preparation:

1. Place a sheet of plastic wrap over the steaks and tap them with a hammer to thin them and make them even.
2. Season with garlic, salt and pepper. Divide the carrots, bacon and cheese among the steaks, roll them up like wraps and secure with toothpicks.
3. Heat a pressure cooker with the oil, over high heat, and fry the rolls until golden brown.
4. Add the vegetable stock, the tomato purée, the water, the beer, cover and cook for 10 minutes after starting the pressure. Turn off, let the pressure release naturally and open the pan.
5. Transfer to a platter, sprinkle with chives and serve.

pork hash

Time: 30 minutes

Performance: 6 portions

Difficulty: easy

Ingredients:

• 3 tablespoons of oil
• 1 kg pork loin, diced
• 1 piece of sliced ​​Calabrian sausage
• 1 chopped onion
• 3 minced garlic cloves
• 3 large diced potatoes
• 1 sliced ​​carrot
• 200 g of chopped green beans
• 1 can of drained corn
• 1 cube of vegetable broth
• 2 tablespoons of tomato paste
• 1/3 cup soy sauce (shoyu)
• Salt, black pepper and chopped parsley to taste
• 2 tablespoons of wheat flour
• 1/2 cup (tea) of water

Method of preparation:

1. In a pressure cooker, over high heat, heat the oil and fry the sirloin, peppers, onion and garlic until golden brown.
2. Add the potato, carrot, pod, corn, vegetable broth, extract, soy sauce, salt, pepper and cover with water.
3. Then, cover and cook for 10 minutes over medium heat, after starting the pressure.
4. Turn off, let the pressure release naturally and open the pan.
5. Return to medium heat, add the flour dissolved in water, stirring until thickened.
6. Transfer to a plate, sprinkle with parsley and serve.

Pork ribs with farofa

Time: 3h (+12h rest)

Performance: 8 portions

Difficulty: easy

Ingredients:

• 3 kg of pork ribs
• 1 cup vinegar (tea)
• 1/2 cup (tea) of oil
• 6 crushed garlic cloves
• 3 bay leaves
• Salt and black pepper to taste
• 1/2 cup (tea) of water

crumbs

• 1/2 cup olive oil (tea)
• 1 chopped onion
• 1 chopped seedless tomato
• 2 cups toasted cassava flour (tea)
• Salt and black pepper to taste
• 1/2 cup chopped parsley (minced)

Method of preparation:

1. In a bowl, season the ribs with the vinegar, oil, garlic, bay leaf, salt, pepper and leave to rest for 12 hours in the fridge.
2. Put the ribs in a pan and cook them over medium heat for 20 minutes, turning them from time to time or until the sauce is dry and golden brown, frying them on both sides.
3. Add the water, cook until the meat is tender and set aside.
4. In another pan put the olive oil, the onion and let it cook until soft.
5. Add the other ingredients mixing well and serve with the ribs.

Pork knuckle with pineapple

Time: 3h (+4h soaking)

Performance: 10 portions

Difficulty: easy

Ingredients:

• 1 boneless pork knuckle (about 2 kg)
• 3 minced garlic cloves
• 1 chopped onion
• 1 lemon juice
• 1/2 cup olive oil (tea)
• 1 cup pineapple juice (tea)
• 1 teaspoon(s) ginger powder
• Salt and black pepper to taste
• 1 sliced ​​pineapple
• Aged Farofa to accompany

Method of preparation:

1. Place shank in large bowl, add garlic, onion, lemon juice, olive oil, pineapple juice, ginger, salt and pepper blended in blender.
2. Cover and leave to rest for 4 hours, turning a couple of times.
3. Transfer to a mold with the sauce, cover with aluminum foil and place in a preheated medium oven for 2 hours.
4. Remove the paper, add the pineapple and bake for another 40 minutes or until golden brown.
5. Serve accompanied by farofa.

Pork ribs with barbecue sauce and rustic potatoes

Time: 2h (+1h rest)

Performance: 8 portions

Difficulty: easy

Ingredients:

• 1 pork rib (about 2 kg)
• 2 sachets of powdered meat seasoning
• Salt and black pepper to taste
• olive oil for dressing

Barbecue sauce

• 2 tablespoons of olive oil
• 1 grated onion
• 2 crushed garlic cloves
• 3 tablespoons of brown sugar
• 1 and 1/2 cups of ketchup
• 1 tablespoon of white vinegar
• 1 tablespoon of mustard
• 1 tablespoon Worcestershire sauce

Rustic potatoes

• Potato strips of 1.5 kg
• 1/2 cup olive oil (tea)
• 1 sprig of rosemary
• 2 tablespoons of coarse salt
• 1 tablespoon of hot paprika

Method of preparation:

1. Heat the oil in a pan over medium heat and saute the onion and garlic for 2 minutes.
2. Add the rest of the ingredients and cook for 5 minutes over low heat, after boiling.
3. Turn off the heat and set aside.
4. Season the ribs with the seasoning, salt, and pepper.
5. Cover and leave to rest for 1 hour.
6. Place in a mold, drizzle with olive oil, cover with aluminum foil and place in a preheated medium oven for 1 hour.
7. Cook the potato in a pot of boiling water for 5 minutes, drain, rinse in cold water and mix with the rest of the ingredients.
8. Remove the foil from the ribs and brush them generously with the sauce.
9. Spread out the potatoes and return to the oven until the potato is golden brown and tender.
10. Remove and serve.

Cooperation: Lilian Petri, nutritionist at Swift.

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Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.