Honey glazed slow roasted pork belly with apple & pineapple sauce.


Roasted pork belly with potato rosti and greens
Roasted pork belly with potato rosti and apple citrus greens

Pork belly is one of the cheapest cuts of pork, its where our beloved American bacon comes from. Other parts of the world use different cuts for bacon. Pork belly contains 92% fat and 8% protein. That’s a lot of pure fat! 100g of pork belly contains 520 calories. Definitely eat with caution, not for the faint hearted 😛 seriously though.

It doesn’t help that I’ve been a little slack on my exercise. But the good news is; because I’m working with the soldiers everyday, I’m allowed to gym with them as well, at the base. So this is my lunch plan for the next few months.

So I can have some delicious, juicy pork belly tonight.

On the menu tonight: Slow roasted pork belly served with herb potato/rosti with chives, apple citrus green salad and an apple & pineapple sauce.

What do you need?

  • For the pork belly roast- pork belly, 2 apples, 5 twigs of thyme, 3/4 cup of  white wine( preferably Chardonnay), 1/2 cup of stock.

  • For marinade- 3 tbs of honey, 1 tbs rice wine vinegar, 2 tbs soy sauce, 1 tbs fish sauce, 1 tbs of sugar, 1/2 tsp of salt, 1/2 tsp of pepper, 1/2 tsp dried sage.

  • For sauce- pineapple juice, liquid from pork roast.

  • For potatoes- potatoes, chives, salt, pepper

  • For green salad- greens, apple, oil strained from the pork, lime juice, salt, pepper

What to do?

The pork- Dry rub the pork with salt and pepper generously. Mix all the ingredients for the marinade and inject into the pork. Use some to rub the outside of your meat. Remember to save some for later.

The pork and the marinade
The pork and the marinade

Place the pork onto an oven tray with 3/4 glass of white wine, then put in the preheated oven at 230 degrees for 20 minutes. This is to make the skin crispy.

After 20 minutes, remove from oven and lower oven temperature to 180 degrees.

After 20 min on high heat


Then add 2 roughly chopped apples, 5 twigs of thyme, 1\2 cup of stock( beef/chicken). Cover the oven pan with foil, and back into the oven.

Cook for 2 hrs, but for the last 10 minutes, remove the foil and increase the temperature to 230 degrees again. To ensure the skin is still crispy. Then out to cool.


slow roasted pork belly
slow roasted pork belly


The potatoes- cut into quarters( with skin on) and boil in salted water. When cooked, drain water. On to potatoes, add 1 tbs of chopped chives, pinch of salt & pepper. Mould into discs and pan sear with a drizzle of olive oil, each side until slightly brown. Use the same seasoning for the other potato quarters, you’re not making rostis with.

Potato rosti
Potato rosti

The apple and pineapple sauce- drain the oil from the oven pan. Then drain the liquid that’s left into a pot, add 1/2 cup of pineapple juice and reduce down until its thickened. Season with salt & pepper to taste. Remember the liquid that’s the basis of our sauce is from the pork, the apples, stock and white wine. So it is packed with flavour.

The green salad- you can use whatever leaves you like. Toss them with a citrus dressing( 2 tbs of lime juice, 1 tbs of oil strained from the roasted pork, pinch of salt & pepper), and thin slices of apple. The citrus will help cut through the pork fat and balance the sweetness of the sauce.

Assemble your individual components, and serve.

slow roasted pork belly, potato rosti, apple greens with apple\pineapple sauce
slow roasted pork belly, potato rosti, apple greens with apple & pineapple sauce


Dinner is served!





Bon Appetit! And don’t forget to exercise tomorrow.

Author: preciousgarnett

I'm a multi-faceted young woman. I'm a proud mom to a now 8 year old 😜. I'm a daughter, I'm a sister and a friend to an amazing circle of powerful people ❤️ I'm a medical doctor, public health specialist currently in marketing I live food, from cooking to finding the best spots in town and in my travels for a good meal. Health, Fitness and Nutrition fanatic. I live by a few beliefs...: 1. Before I do anything whether related to food or not, I ask myself ' Is it worth the calories?' Whether literally or figuratively( i.e. Is the decision worth the stress, effort, investment) 2. What you put in must come out! If you don't let it out, it settles on your tummy and hips. 3. 'Everything happens for a reason'. I try reflect on situations I find myself in, whether by choice or not. And look for Lessons I'm meant to learn from them, in order to grow.

2 thoughts

  1. “Pork belly contains 92% fat and 8% protein.” After this morning’s visit to my doctor, I assume that I will not get approval to indulge in this tempting dish…


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