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Food And Nutrition





For the pulled pork

  • 2kg/4lb 8oz boneless pork shoulder, trimmed and cut into large chunks
  • 2 tbsp vegetable oil, olive oil or lard
  • 1 large onion, finely chopped
  • 4 garlic cloves, roughly chopped
  • 2 oranges, juice only
  • 1 lime, juice only
  • 100ml/3½fl oz full-sugar coca cola
  • 250ml/9fl oz chicken stock or water

For the rub

  • 1 tsp dried oregano
  • 2 tsp ground cumin
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp mustard powder
  • 1 tsp ground cinnamon
  • 1 tbsp soft brown sugar
  • 1 tsp salt

To fry

  • 1 tbsp oil or butter
  • 1 tbsp soft brown sugar


  1. Mix all of the rub ingredients together in a small bowl. Rub half of this mixture over the pork, reserve the rest in a jar to use another time.

  2. For the pulled pork, heat the oil in a large casserole and add the onion. Cook until lightly caramelised, add the garlic and stir, then add the pork and cook until browned on all sides. Add all of the remaining pulled pork ingredients and bring to the boil, then turn down the heat. Cover and simmer for 2–3 hours, turning the meat regularly, until the pork is tender and falling apart.

  3. Strain the meat, reserving the cooking liquor, and transfer the pork to a plate. Pour the cooking liquor back into the casserole and cook until reduced down by half or until syrupy. Shred the meat with two forks.

  4. To fry, heat the oil in a large frying pan or skillet. Add the pork and sprinkle over the sugar. Fry, stirring regularly, until the meat has plenty of crisp, brown, caramelised bits. Pour over a little of the cooking liquor to keep it moist, but only a small amount as it should not have a sauce. Serve immediately.

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Food And Nutrition

Ham hash




A quick one-pan hash using cooked ham, eggs and tinned potatoes. Any cooked potatoes can be substituted for the tinned ones, if you have any leftover boiled potatoes they are ideal.


  • 2 x 540g tins whole new potatoes
  • 1 tbsp vegetable oil
  • 1 medium onion, chopped
  • 1 pepper (any colour), deseeded and chopped into small chunks
  • 200g/7oz cooked ham cut into bite-size peices
  • eggs (preferably free range)
  • black pepper


  1. Drain the tinned potatoes and pat dry using with kitchen paper or a clean tea towel. Tip onto a board and cut into small chunks.

  2. Heat the oil in a large non-stick frying pan over a medium heat. Fry the potato pieces for around 6–8 minutes, or until they are beginning to brown in places, stirring regularly. Add the onion and peppers and gently fry until softened. Add a little extra oil if needed.

  3. Add the ham and cook for a further 2–3 minutes, stirring.

  4. Make four wells in the mixture and crack an egg into each. Cover the pan with a lid, or large piece of kitchen foil, and cook for around 5–7 minutes, over a low-medium heat or until the egg white is set but the yolk remains runny. Remove the lid and check the eggs every now and then. (Alternatively, for 3–4 minutes then finish under a hot grill for 5 minutes, or until the eggs are cooked to your liking.)

  5. Sprinkle with a little black pepper and serve.

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Food And Nutrition

Venison Dartmouth pie




A rich and comforting venison pie that’s warming wintry food at its finest. Make the filling and pastry ahead and you can knock this pie out in 45 minutes. Ideal in the run up to Christmas or for the days in between Christmas and New Year.


For the pastry

  • 250g/9oz self-raising flour
  • 150g/5½oz shredded suet
  • ½ tsp baking powder
  • pinch English mustard powder
  • pinch salt

For the filling

  • 2 tsp black peppercorns
  • 1 tsp allspice berries
  • 1 blade mace
  • 1 stick cinnamon
  • 2 tsp coriander seeds
  • 1kg/2lb 4oz diced venison
  • 1 tbsp plain flour, seasoned with a little salt
  • 3 tbsp vegetable oil or beef dripping
  • 2 large onions, thinly sliced
  • 500ml/18fl oz beef or chicken stock
  • 150g/5½oz dried apricots, roughly chopped
  • 150g/5½oz dried prunes, roughly chopped
  • 100g/3½oz raisins
  • 1 orange, zest and juice
  • 1 free-range egg, beaten, to glaze
  • 1 carrot or parsnip (optional)
  • salt and black pepper

To serve

  • Warm red cabbage salad


  1. To make the pastry, place all the ingredients in a bowl and mix well. Add about 125ml/4fl oz very cold water and mix until you have a soft dough. Wrap in cling film and place in the fridge to rest for at least 20 minutes before using.

  2. To make the filling, grind the peppercorns, allspice berries, mace, cinnamon and coriander seeds in a spice grinder to a powder.

  3. Toss the venison in the seasoned flour. Heat the oil or dripping in a casserole and brown the meat on all sides. Do this in batches if needed. Sprinkle over the spices then add the onions and return all the meat to the pan. Cook, stirring regularly, for another 10 minutes. Add the stock, stir well to scrape up any browned bits from the pan and bring to a simmer.

  4. Add the apricots, prunes, raisins and orange zest and juice. Simmer the venison on a very low heat or transfer to a pre-heated low oven (150C/130C Fan/Gas 2) and cook for 1½–2 hours, or until the meat is tender. When tender, season with salt and black pepper, to taste, and leave to cool.

  5. Preheat the oven to 200C/180C Fan/Gas 6. Transfer the mixture to a deep pie dish, placing a pie funnel in the centre of the dish. If you don’t have a pie funnel, I sometimes use a peeled carrot or parsnip.

  6. Remove the pastry from the fridge and leave at room temperature for 15 minutes before using. Roll out the pastry to a thickness of 5mm and cut a strip to fit around the edge of the pie dish. Brush the edge of the dish with the beaten egg and place the strip around the edge.

  7. Brush the pastry strip with egg and drape the remaining pastry over the pie, making a hole for the funnel. Trim the excess pastry and crimp around the sides to seal. Brush all over with egg and bake for 20 minutes, then reduce the oven temperature to 180C/160C Fan/Gas 4 for another 20 minutes. Serve with a warm red cabbage salad or vegetables of your choice.

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Food And Nutrition

Mixed Greens With Ham Hocks




These easy mixed greens are cooked with ham hocks, a little vinegar, and seasonings. Use collard greens and turnip greens in this recipe. A big pot of greens is known as a mess o’ greens on the Southern table. Cooked greens are a staple in the South, where one study found they were a favorite food among older adults.


  • 2 small ham hocks, or a large ham hock
  • 2 cups water
  • 2 pounds collard greens
  • 1 pound turnip greens
  • 3 cups beef stock, or chicken stock
  • 1 tablespoon cider vinegar
  • 1 teaspoon sugar
  • 1/8 teaspoon coarsely ground black pepper
  • 1/8 teaspoon crushed red pepper, or to taste


  1. Gather the ingredients.

  2. In a large kettle or Dutch oven, bring the ham hocks and water to a boil over high heat. Reduce the heat to medium-low and simmer, covered, for 1 hour.

  3. Immerse the greens in a sink full of water and wash them well to remove any sand and grit. Lift them out, drain the water, fill the sink, and repeat the procedure a few times. Cut out the thickest part of the stems and coarsely chop the greens.

  4. Increase the heat under the ham hocks to medium-high; add about one-third of the greens to the pot. Cover and cook for about 5 minutes, or until wilted. Add the remaining greens in 2 more batches, until all of the greens fit into the pot.

  5. Stir in the stock, vinegar, sugar, black pepper, and red pepper flakes; bring the pot to a boil. Reduce the heat to medium-low and cover partially. Cook, stirring occasionally, until the greens are tender, about 1 hour.

  6. Remove the ham hocks and cut meat from bones. Dice the meat and add it back to the greens.

  7. Using a slotted spoon, transfer the greens to a serving bowl. If desired, retain the juices (also known as pot liquor) to serve for dipping cornbread.

  8. Serve and enjoy!


  • Greens are traditionally served with pepper vinegar sauce, which you might find in the store in the section that has hot sauces or pickles. If you can’t find it, pack a clean sterilized jar with small hot peppers and fill it with vinegar and about 1/2 teaspoon of kosher salt. Refrigerate and enjoy with greens. Slice some of the peppers for extra hot vinegar.
  • Leftover cooked greens can be stored in the refrigerator for four to five days.
  • When you trim away the larger veins and stems, don’t discard them. You can use them in stir-fries where they will become tender when cooked. Or save them to use for making stock or long-simmering soups. You can freeze them to use whenever you are ready to make stock or soup.
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