Instant Pot pork shoulder shredded and coated in a nomato nightshade-free BBQ sauce built on honey, molasses, cinnamon, vinegar, and coconut aminos, AIP Core friendly

Pulled pork usually means a sauce built on tomato and peppers, both out of reach on elimination. This one gets its tang and smoke from honey, molasses, cinnamon, apple cider vinegar, and coconut aminos instead, and the Instant Pot does the actual work while you get on with your day. Let the pressure release naturally for the full 10 to 15 minutes. That extra patience is what turns a tough shoulder into something that falls apart at the fork.

Pork shoulder is dense with zinc, tied to how steadily your gut lining can repair itself, and B12, which supports the kind of energy this stretch of healing keeps asking you to hold onto. Cinnamon is a bark, not a seed, so it stays in for Core, and it is where most of the sauce's warmth comes from.

This is one animal doing real work for you across several meals, so shred it with some care rather than rushing through it. Pile it high, sit down properly for at least one of those meals, and let a food you thought you had lost taste like itself again.

Ingredients

• 2 to 2.5 lb pork shoulder, sliced into 3 to 4 pieces
• 2 tsp coarse sea salt
• 2 tbsp olive oil
• 1/2 cup water
• 1 yellow onion, roughly chopped
• 4 cloves garlic, crushed
• 2 tbsp honey
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp sea salt
• 1 tsp cinnamon
• 1/4 cup apple cider vinegar
• 2 tbsp unsulphered blackstrap molasses
• 2 tbsp coconut aminos

Method

(Instant Pot)

Pat the pork pieces dry and season them all over with the coarse sea salt.

Set the Instant Pot to Saute and warm the olive oil. Brown the pork pieces on all sides, working in batches so they sear rather than steam, then set them aside. Turn off Saute.

Add the water to the pot and scrape up any browned bits from the bottom. Add the chopped onion and crushed garlic, then return the pork.

Seal the lid, set the valve to sealing, and cook on high pressure for around 60 to 75 minutes for a 2 to 2.5 lb shoulder. Let the pressure release naturally for at least 10 to 15 minutes before opening.

While the pork cooks, make the sauce. In a small saucepan over medium-low heat, whisk together the honey, onion powder, garlic powder, the 1/2 tsp sea salt, cinnamon, apple cider vinegar, molasses, and coconut aminos. Warm and stir until it comes together, then let it reduce slightly to a glaze, around 5 to 10 minutes. Keep an eye on it so it does not scorch.

Lift the pork out and shred it with two forks, discarding any large pieces of fat. Pour the BBQ sauce over the shredded pork and toss until every strand is coated. Loosen with a spoonful of the cooking liquid if you want it saucier.

Serve warm.

Slow cooker variation

Brown the seasoned pork in a skillet, then transfer it to the slow cooker with the water, onion, and garlic. Cook on LOW for about 8 hours or HIGH for about 4 to 5 hours, until fork-tender. Make the sauce on the stovetop as above, shred the pork, and toss to coat. Times are estimated, so check that the pork shreds easily before saucing.

Oven variation

Brown the seasoned pork, then place it in a Dutch oven with the water, onion, and garlic. Cover and braise at around 300 to 325 F for roughly 3 to 4 hours, until fork-tender. Make and reduce the sauce on the stovetop, shred, and toss. Temperature and time are estimated and flagged.

*Adapted from healmedelicious.com*