Calories: 1267 kcal (or 708 kcal smaller portion)
Macros: 125g Protein, 124g Carb & 26g Fat
Afelia is a traditional Cypriot dish that brings back fond memories as a kid. I’m born and bred in the UK, but the Cypriot roots would shine through in the family cooking every once in a while. And this dish was one of the best, albeit not that widely known. Pork is marinated in a sauce of Red Wine, Crushed Coriander Seeds and Cloves, which is unlike anything else you will taste, combining the richness of red wine with an the warm coarseness from the Coriander Seed. We opt for serving this with some crispy Roast Potatoes infused with a dusting of Cinnamon as well as some tender veg to bring extra fibre and nutrients for optimal gut health. You’ll feel like you’re eating at the best Cypriot Taverna! Stin iya mas! 🇨🇾
This is a BIG portion – but I of course did not struggle, as I need my big dinners, whether I am in a cut or bulk. For a smaller portion, drop to 250g Pork, 2x teaspoons of Rice Bran Oil, 2x medium Potatoes and halve the associated herbs and spices. This would save you 559 calories, without compromising on the flavours whatsoever.
- Diced Pork – 500g
- Red Wine (of your choosing) – 80ml
- Ground Cloves – 1x teaspoon
- Malt Vinegar – 30g
- Water – 100ml
- Coriander Seeds – 2x tablespoons
- Red Skinned Potatoes – 437g (3.5x medium)
- Rice Bran Oil – 20ml (less than half will be absorbed)
- Ground Cinnamon – 2x teaspoons
- Tenderstem Broccoli – 100g
- Baby Carrots – 9x carrots
- Seasoning to Taste – Sea Salt & Black Pepper
- Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
- Broccoli is a great source of indigestible fibre and has prebiotic benefits for your guts microbiome.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
- Red Wine is high in antioxidants, especially resveratrol and proanthocyanidins, which are largely responsible for the health benefits of red wine. They help reduce oxidative damage in the body by mopping up the free radicals. They may also help prevent heart disease and cancer.
- Coriander is known all over the world for its medicinal properties. It is a great source of potassium, iron, vitamins A, K, and C, folic acid, magnesium, and calcium. Coriander Seeds have antiseptic properties, can help regulate blood sugar levels and have antioxidant properties and dietary fiber to support better digestion.
- Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.