Recipes · Canadian · Dips and Spreads
Cretons
One serving has 340 kcal and 21 g protein, and at least a fifth of a woman's daily need of thiamin (83%), selenium (59%), cobalamin (42%), zinc (40%), riboflavin (39%) and phosphorus (38%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (211 g)
- Difficulty: Medium
- Diets: Low carb
- Contains: dairy, gluten, pork
Ingredients
- 100 g Pork shoulder, raw
- 30 g Onions, raw
- 60 g Milk, whole
- 0.8 g Salt
- 0.2 g Black pepper
- 0.1 g Cloves
- 0.1 g Cinnamon
- 20 g Bread, white
Method
- Combine the pork, onion, milk, salt, pepper, cloves, and cinnamon in a saucepan.
- Simmer gently, covered, for 1 to 1.5 hours, stirring occasionally and adding a splash of water if it looks dry, until the pork is falling-apart tender and cooked through.
- Mash or pulse the mixture to a coarse, spreadable paste (some like it smoother, some chunkier).
- Pack into a container and chill for at least 2 hours until firm and set into a spread.
- Spread on the toasted bread to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 340 kcal | 16% |
| Carbohydrates | 15.8 g | |
| Water | 151 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 21.3 g | 44% |
| Tryptophan | 0.24 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.88 g | |
| Leucine | 1.6 g | |
| Lysine | 1.7 g | |
| Methionine | 0.49 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.68 g | |
| Valine | 1.1 g | |
| Histidine | 0.72 g | |
| Fat | 20.7 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 77 mg | |
| Calcium | 135 mg | 13% |
| Copper | 0.14 mg | 16% |
| Iron | 1.9 mg | 10% |
| Magnesium | 33 mg | 11% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 264 mg | 38% |
| Potassium | 453 mg | 10% |
| Selenium | 32.5 µg | 59% |
| Sodium | 498 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.91 mg | 83% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 13.8 µg | 3% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 71.1 mg | 17% |
| Vitamin A | 29.7 µg | 4% |
| Vitamin C | 2.9 mg | 4% |
| Vitamin D (D2 + D3) | 101 IU | 17% |
| Vitamin E | 0.25 mg | 2% |
| Vitamin K | 0.8 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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