Pulled Pork

Mexican Pulled Pork and Cauliflower Mash Recipes

February 5, 2016

I have to admit to cooking the Mexican Pulled Pork in my slow cooker at least once a month and making many bariatric perfectly-portioned meals from it. I decided to add a cauliflower mash topping, as a pie - a healthy one. The duo is perfect for WLS'ers and anyone. It’s just the thing for a family meal, dish to come home to after an arduous day, and a welcome addition to the freezer for when you just can’t face cooking from scratch of an evening. I have made quite a few, portioned them into small baking dishes, and frozen for later use. They are just the ticket when we return home after watching a sporting fixture and prove most comforting or celebratory whatever the score!

The recipe for the pulled pork is below with a quick and easy way to make cauliflower mash.  If cauliflower isn't your thing, you could use potato (white or sweet) or any other root potato mash or combination – try carrot, swede/rutabaga or parsnip for example. Serve with a simple green vegetable like courgette/zucchini, shredded cabbage, peas or broccoli for seasonal freshness and great nutrition.

Mexican Pulled Pork Recipe

I’m fortunate that I don’t have a problem with meat post-surgery but recognize that some do. I have come across a few patients who haven’t touched meat again after a painful or regrettable episode which I find sad. I often recommend that they give it another go and opt for a meat dish that is cooked meltingly tender. When pressed to suggest one, I often say a slow cooker casserole, pot roast or stew. This is one of them – a slow cooked pork shoulder (trimmed of fat so it is as lean as possible) cooked in a fabulous sauce that really does deserve the moniker of being ‘pouch-friendly’.

We sometimes have it with mashed potatoes (as you can see loaded below in the right proportions on our bariatric portion plate); occasionally in a bun like the American classic; as a filling for tortillas; and also often without the carb on the side as a one pot dish topped with avocado and seasoned yogurt. If you leave out the chili powder you will have a basic BBQ sauce pulled pork, so you have the choice of two options. We don’t always use all the sauce for serving with the meat, it’s generous in quantity – any leftover can be mixed with canned beans to make a side dish or with extra stock and beans or vegetables to make a soup. I guarantee once you’ve made this dish you’ll make it again … and again.


  • 1 lb passata (smooth crushed tomatoes)
  • 2 cloves garlic, crushed
  • 5 tbsp Worcestershire sauce
  • 3 tbsp balsamic vinegar
  • 1 tsp mustard powder
  • 1 tbsp mild chili powder (optional and to taste)
  • 3 tbsp granulated sweetener
  • salt and freshly ground black pepper
  • 3½ lb shoulder of pork, trimmed of all visible fat, leaving a piece of meat weighing about 3 lb


  1. Mix the passata with the garlic, Worcestershire sauce, vinegar, mustard, chili powder if used, sweetener and salt and pepper to taste in a bowl. Place half in the base of a slow cooker.
  2. Add the trimmed pork shoulder (in one piece) and pour over the remaining sauce mixture. Cover and cook on MEDIUM for 8 hours. Alternatively, cook on HIGH for 2 hours and then on LOW for 6 hours.
  3. To serve, remove the pork from the slow cooker and place on a cutting board. Allow to cool slightly then shred into bite-sized pieces with two forks or slice thickly with a knife into thick chunks, as preferred.
  4. Serve hot, drizzled with the sauce from the slow cooker.


VARIATION: I find I am quite happy with the color and flavor of the meat without searing prior to putting in the cooker. You can go ahead and sear in a hot pan until brown on all sides if you prefer. Likewise, if you would prefer a thicker sauce then simmer the sauce ingredients in a small pan for about 15 minutes, or until the sauce thickens slightly, before adding to the pork. Your choice.

Nutritional Info
Makes six servings (WLS Portion: ½ of a single serving)
For each serving:  Calories: 425; Protein:  51.8g; Carbs:  10.8g; Fat: 18.2g

Cauliflower Mash

cauliflowerSo simple to make and just as good (if not better) than the ‘real thing’.

Cut 1 medium head of cauliflower into small florets (you get about 6-7 cups). Add to a pan of boiling salted water and cook until very tender – about 10 minutes. Drain, reserving about 3 tbsp. of the cooking liquid. Place in a food processor with 1 tbsp. extra virgin oil or 2 tsp butter and reserved cooking liquid and puree until smooth. Alternatively, mash with a potato masher or hand-held mixer. season to taste with salt and pepper to serve or use. Add chopped herbs if liked.

Nutritional Info
Makes six servings
For each serving:  Calories: 44; Protein:  1.8g; Carbs:  5g; Fat: 2.3g

Originally published on Bariatric Cookery, reprint shared with permission of Carol Bowen Ball.



Carol Bowen Ball BSc (Hons) had weight-loss surgery about 6 years ago and as a consequence wrote the UK’s Ist and 2nd bariatric cookery books (‘Return to Slender’ and ‘Return to Slender…Second Helpings) and developed The Bariatric Portion Plate. She also now advises those considering, or who have had, surgery on her bariatric cookery website http://www.bariatriccookery.com. See more recipes by Carol Bowen Ball!

Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.