Paleo Pineapple Pork Chops (Whole30, Gluten Free)
4 minute read
Tender, juicy, sweet and savory pineapple pork chops are a summer must have and are even better when topped with a generous helping of honey mango salsa! With fall quick approaching here in Minnesota, I am working to get in all the summer flavors and use my grill as much as possible, and these crave-able simple Paleo and Whole30 friendly Hawaiian pork chops are pineapple perfection! The longer you let the chops hang out in that delish umami rich marinade, the more flavorful, tender, and juicy they will be!
Why Pasture Raised vs. Conventional Pork
What does it mean to source humanely raised animal products verses conventional ones? Humanely raised animals such as pigs, chickens, and cows, are raised on pastures where they are able to forage and eat a diet that is natural and healthy for them. Healthy animals yield healthy products, increasing the nutrients themselves and the nutrient density of what you are eating. Conventional sources of animal products are from animals that are raised in harsh conditions, often in warehouses where the animals are locked in, confined without sunlight, and unable to eat their natural diets yielding products that are less nutritious and potentially inflammatory.
Pasture raised pork is higher in nutrients and is better for the environment. Let’s talk about nutrition first.
Antioxidants: Pasture raised pork is higher in antioxidants, specifically vitamin E. This essential fat-soluble vitamin is a powerful antioxidant that plays a role in reducing oxidative stress by neutralizing free radicals that may result in illness or disease. Vitamin E is essential in vision health, skin health, and reproductive health [1].
Vitamins and Minerals: Pasture raised pork is higher in vitamin D, a fat-soluble vitamin that plays a role in bone health, calcium absorption, immune function, and more. A majority of Americans are deficient in vitamin D and the most bioavailable form is not from supplements, but from real food like pasture raised pork. Selenium is a mineral that is essential in thyroid health, detoxification and helps to make DNA [2] and pasture raised pork has higher levels than conventional.
Omega-3s: With the Standard American Diet (SAD) being full of omega-6 fatty acids, most Americans are consuming an unbalanced ratio of omega-6 to omega-3. Due to the way the food industry raises animals, most of the animal proteins that we consume no longer have the omega-3s like pasture raised animals do, the way nature intended. Omega-3s are essential in reducing inflammation, cellular health, and vessel health.
Essential Amino Acids
The nine essential amino acids found in pork and their roles are [3]:
Histidine: necessary for the production of histamine and also plays a role in nervous system health
Valine: necessary in energy production as well as muscle growth and repair
Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
Isoleucine: necessary in immune function and energy regulation.
Tryptophan: necessary building block for serotonin.
Methionine: necessary in detoxification, metabolism, and in your body’s ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
Threonine: necessary in skin and connective tissue health.
Lysine: necessary in hormone production and your body’s ability to absorb calcium (bone, heart, muscle and nerve health.)
Vitamins and Minerals
Vitamins: Pasture raised pork is rich in B vitamins: B1 (thaimine), B3 (niacin), B6, and B12.
Minerals: Pasture raised pork is rich in iron, phosphorus, selenium, and zinc.
Why I love to serve bone-in pork chops, also known as a rib chop, over boneless: they taste better and are actually more nutritious. Sure they take a little longer to cook, but, they are juicier, have a little more fat which enhances the richness, flavor, and increases the absorption of fat soluble vitamins, and are a more “whole” food version of the chop.
Cooking any type of meat with the bone-in (chops, steaks, chicken, fish) increases the nutrient density of the food. During the cooking process, the bones and bone marrow release micronutrients into the food:
-
Nutrients from bones: Calcium, Magnesium, Sodium, Potassium and Phosphorus
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Nutrients from bone marrow: Vitamins A, B2, B12, and E, Calcium, Iron, Zinc, Selenium, and Omega-3 and 6 fatty acids,.
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Other Nutrients: Glycine, Collagen, Glucosamine, Chondroitin, and Gelatin (essential in gut health and more)
Bottom line: eating foods that are in their most unprocessed form will yield a more nutritious and tasty dish!
Paleo Pineapple Pork Chops Ingredients
Serves 4-6
4-5 Bone in Pork Chops, 1.5-2” thick
4 cups No Sugar Added Pineapple Juice
¼ cup Pure Raw Honey or Pure Maple Syrup*
½ cup Coconut Aminos
½-1 tsp Crushed Red Pepper Flakes
1 tsp Ground Black Pepper
1 Shallot, diced
3-4 Garlic cloves, minced
1 Tbsp Fresh Ginger, grated
*Omit for Whole30
Paleo Pineapple Pork Chops (Whole30, Gluten Free)
Tender, juicy, sweet and savory pineapple pork chops are a summer must have and are even better when topped with a generous helping of honey mango salsa!
Ingredients
- 4-5 Bone in Pork Chops 1.5-2” thick
- 4 cups No Sugar Added Pineapple Juice
- ¼ cup Pure Raw Honey or Pure Maple Syrup*
- ½ cup Coconut Aminos
- ½-1 tsp Crushed Red Pepper Flakes
- 1 tsp Fine Sea Salt or Pink Salt
- 1 tsp Ground Black Pepper
- 1 Shallot diced
- 3-4 Garlic cloves minced
- 1 Tbsp Fresh Ginger grated
Instructions
- In a 9x13 baking dish or gallon bag, add all the ingredients except the chops.
- Cover and marinate in the refrigerator 4 hours to overnight.
- Preheat the grill to 425 degrees.
- Grill the chops for 4-5 minutes per side, if you want a crosshatch, flip the chops 90 degrees at the halfway point, for each side until the internal temperature reaches 145 degrees.
- Remove from the grill and rest for 5-10 minutes before serving.
- Level up by serving with Honey Mango Salsa!
Notes
*Omit for Whole30
Nutrition
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Nutrition Facts
Paleo Pineapple Pork Chops (Whole30, Gluten Free)
Amount per Serving
Calories
338
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
0.05
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
104
mg
35
%
Sodium
935
mg
41
%
Potassium
813
mg
23
%
Carbohydrates
35
g
12
%
Fiber
1
g
4
%
Sugar
24
g
27
%
Protein
34
g
68
%
Vitamin A
59
IU
1
%
Vitamin C
17
mg
21
%
Calcium
69
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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FAQs
Q: What temperature should I grill the pork chops to for a medium pink inside?
A: The FDA recommends cooking pork until an internal temperature of 145 degrees is reached, however, as with most beef and pork, I pull mine off about 3-5 degrees before the desired temperature since the meat continues to cook during the resting phase.
Q: Can you substitute garlic in place of the shallots?
A: Yes, just use less since garlic is more pungent than shallots are.
Q: Can I reuse the marinade after the pork has finished marinating?
A: Ideally, you’re best bet is to make a fresh marinade or sauce if that’s what you’re looking for. I do not recommend reusing marinade or consuming it if it had raw meat in it.
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I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
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