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Kalua Pork Tenderloin

Kalua Pork Tenderloin

This Kalua pork tenderloin is a leaner adaptation of traditional Hawaiian Kalua Pig. Pressure cooking the pork tenderloin in coconut water yields maximum flavor with lower fat.


Kalua pig is a traditional Hawaiian dish made by roasting a whole pig underground over hot stones. It takes about two hours to get the imu oven hot enough, then 6-8 hours to roast the pig. In an online search for faster ways to enjoy this favor, I discovered a number of simpler kalua pork recipes utilizing a pressure cooker/Instant Pot to speed cooking time. All of the recipes utilized pork butt, which is a tough and fatty cut good for stewing and slow cooking. FYI- pork butt is from the shoulder, not even close to the pig’s bum.

Despite being warned not to use a leaner cut, I decided to experiment with pork tenderloin. Lean pork is a high quality protein source, rich in B vitamins, and also a good dietary source of creatine. From a protein, calorie, and fat perspective, it’s comparable to chicken breast.

Comparison of Pork Butt, Pork Tenderloin, and Chicken Breast (4 oz. raw):

CutCaloriesFat (g)Sat. Fat (g)Protein
Pork Butt21014520
Pork Tenderloin
Chicken Breast
136
136
3.9
2.9
1.3
0.6
23.3
25.4
Data from: https://fdc.nal.usda.gov/index.html

Notes about the recipe:

Ensure the pork is cut into even-sized pieces to avoid some being over-cooked and other under-cooked. Searing each piece on both sides before pressure cooking adds to flavor and texture, so don’t skip this step. Cooking the pork in coconut water keeps the meat more tender, I don’t recommend substituting for regular water or broth.

After cooking the pork, remove the pieces and return the Instant Pot to the sauté function to boil off excess water from the juices. Then pour the concentrated flavorful juices back over the pork.

This kalua pork tenderloin is a healthier adaptation of traditional Hawaiian Kalua Pig. The lean meat remains moist and flavorful by cooking in in coconut water!

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Blueberry Burst Breakfast Muffins

Blueberry Power Breakfast Muffins
Blueberry Power Breakfast Muffins

Need a portable breakfast to jam out of the house quick in the morning? These vegan high protein blueberry burst breakfast muffins are filling and wholesome, with delicious berry sweetness. 8g of protein per muffin, with low sugar.


I created this recipe for my athletes who follow a vegan diet (or do not tolerate dairy). Ensuring adequate high quality protein intake is critical. Instead of milk or other dairy, these muffins use tofu (yes, tofu!) in the base. Soy is an all-star source of plant protein. It’s lean, contains adequate concentrations of all essential amino acids, and is relatively well digested and absorbed. Even if you don’t care for tofu, you will like these muffins. The tofu is blended down, and then combined with flavorful almond flour, oats, pancake mix, banana, and juicy blueberries to create the batter.

Notes about the recipe

A high power blender is required for this recipe (I use a Vitamix). Make sure the tofu is extra firm variety, and add any water in the tofu package into the blender.

Blended Tofu

Blending down the tofu takes a bit of patience at first. Crumble it as much as possible as you add it to the blender. Start on low power and gradually increase speed; scrape down the sides and mix with a spoon as many times as necessary until it blends uniformly. If needed, add 1 tbsp. water to help the process. Once able to blend smoothly for 30 seconds on high speed, add banana, cinnamon, and baking powder. An additional 1 tbsp. of water may be needed after adding these ingredients to be able to mix on high again. The mixture should look like the picture at left – it’s very thick, but pourable.

The banana and blueberries provide very light sweetness to the muffins. If you prefer sweeter, add monkfruit or other sweetener to the blender mixture when you add the baking powder. Be sure to save some blueberries to place on top of each muffin for some extra sweet bursts! Optionally, sprinkle on a few oats (or chopped nuts) for a little bit of crunch.

For baking, I used a metal 12-well muffin pan lightly sprayed with cooking spray. Baking time may vary if you use a silicone muffin pan. The muffins popped out easily after cooling for a few minutes.

Will this recipe work with other fruit? Absolutely! Some other suggestions are raspberries, blackberries, or strawberries (but in pieces).

For meal prep

Blueberry Power Breakfast Muffins

I recommend prepping these blueberry burst breakfast muffins on Sunday for busy weekday mornings. Cool the muffins completely before storing in an airtight container in the fridge. They will keep for 5-6 days. While they taste good cold, I prefer them zapped in the microwave or toaster oven. Pair with a portable plant yogurt cup, and you’re out the door with a delicious breakfast.

Need a portable breakfast to jam out of the house quick in the morning? These vegan high protein blueberry burst breakfast muffins are filling and wholesome, with delicious berry sweetness. 8g of protein per muffin, with low sugar.

Need a customized nutrition plan with support and accountability to meet your physique and performance goals? Contact me.

For more tips and meal ideas, follow me on Facebook and Instagram.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free and more enjoyable.