# Eat Like an Adult > Recipes for healthy eaters who want to get good in the kitchen and eat like a grown-up. Public Ghost content for AI and LLM tooling. This file includes a bounded export of public pages first, then recent public posts. Append `.md` to any post or page URL to get the content in Markdown (for example, `/example-post.md`). ## Pages ### About URL: https://eatlikeanadult.com/about/ Last updated: 2026-07-23T12:03:05.000Z Hey, it’s Russell here (creator of Eat Like An Adult): Really happy that you’ve stopped by. **Where it all started** 2004, when I ate nothing for a week... I was in Koh Samui, Thailand for a detox retreat. There to fast for 7 days, to see if it would help me clear up my acne. It worked. Whilst there I discovered a specific way of eating called the raw food diet. It was wonderful. It helped me clear my skin even further. I found I could be really creative with raw food, so I started a blog and website called[ The Raw Chef](https://therawchef.com/?ref=eatlikeanadult.com), teaching others how to bring raw food into their lives. I fell in love with it so much that for the best part of 15+ years teaching raw food has been my whole life. Over the years I found myself drifting away from eating so much raw food personally. I think my body started to want something else, but I didn’t know what or why. I’d relied on the rules of raw food for so long that I think it took me away from listening to my body. I started eating all sorts of foods. Not all of them were great. I think there was an aspect of me that wanted to rebel against the rules. By 2018 I’d cultivated early signs of a ‘dad bod’. And I’d managed it without having kids. I’d already started thinking about this idea of eating simply, with real, whole, nutrient-dense foods. I heard the phrase ‘eat like an adult’ on a podcast once and liked it. I bought eatlikeanadult.com (the website you’re on right now). What happened next changed my life again. I signed up for a 90 day body transformation with a personal trainer. It turned into 4 months of training, because I was enjoying it so much. Here are my before and after photos: ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/data-src-image-1f11efa7-5b7b-4715-8c75-f578554c955d.png) Part of the transformation was to do a photoshoot at the end. It’s never something I thought I’d do.. ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/data-src-image-a5739ab8-8c31-4c38-8296-071ab7eb5bd9.png) No Photoshop, just a little fake tan and baby oil :) How did I do it? A wide variety of whole foods and working out 3x per week. Weight lifting only. No cardio. I hesitate to post these images, because I’m wary of adding to the idea that it’s what you look like that matters. It’s much more about how you feel. Feeling energetic and strong is so important to me now. Although I did focus on calories and macronutrients (fats, carbs & protein) I’m much more interested in taking care of my microbiome with food. Watch this video with Tim Spectre. He explains why some diets work for some people and others don’t. It’s all down to the microbiome, which is more individual than our DNA. So you can forget about those DNA inspired diets too. Check it out.. I wouldn’t give up my weight sessions in the gym for anything now. It takes zero motivation or discipline to go 3 to 4 times a week. It certainly wasn’t always like that - I’ve had more unused gym memberships than anyone I know. And I enjoy being more connected to my body. I also have to say I enjoy the freedom I have in the kitchen now too. I still love raw food - but now as part of what I do, not everything I do. So 15 years after finding a way to heal my skin with food, I’m at a really good place. I’ve moved away from the strict rules and diets with names, to a place that feels like I’m nourishing myself. I’ve noticed that people tend to get stuck in a rut with food; either making the same thing over and over. Or they get frustrated trying to follow the self-imposed rules of a particular diet. You'll get the most value from me here on my website and by [subscribing to my YouTube channel](https://www.youtube.com/channel/UCaOPPcpM4VTdJ%5FpCoyZDkkg?ref=eatlikeanadult.com). If you’d like to receive free recipes from me, I’d recommend subscribing to this site. There's a free tier that will get you some recipes and a small subscription if you want to gain access to everything. Russell ### Privacy Policy URL: https://eatlikeanadult.com/privacy-policy/ Last updated: 2019-03-01T21:38:58.000Z _This page is for subscribers on the Premium tier only._ ### Cookie Policy URL: https://eatlikeanadult.com/cookie-policy/ Last updated: 2020-11-20T19:05:31.000Z _This page is for subscribers on the Premium tier only._ ### Contact Us URL: https://eatlikeanadult.com/contact-us/ Last updated: 2020-11-22T21:53:45.000Z _This page is for subscribers on the Premium tier only._ ### Terms & Conditions URL: https://eatlikeanadult.com/terms-conditions/ Last updated: 2021-08-24T11:02:01.000Z _This page is for subscribers on the Premium tier only._ ### How to Eat Like an Adult URL: https://eatlikeanadult.com/how-to-eat-like-an-adult/ Last updated: 2026-08-16T22:01:08.000Z ### I'm diet agnostic. (Manifesto). > "Cooking (from scratch) is the single most important thing we could do as a family to improve our health and general well-being." > > Michael Pollan Remember when you were a kid? How badly did you want to eat whatever you liked? Congratulations... you’re now living that dream. But there's trouble in paradise -- dum, dum, duuuum... Why do we restrict ourselves with diet rules? We seem to be in search of the perfect diet (spoiler - it doesn’t exist, at least in the sense that someone can create a diet - with a name - that works for everyone). Whether it’s to have clear skin, lose weight or any number of things we want to address, we turn to the diets with names... Keto, Paelo, Raw, Vegan, Vegetarian, Pescetrarian, Carnivore, South Beach Diet, Blood Type Diet, Mediterranean, 5:2, [the list is (almost) endless](https://en.wikipedia.org/wiki/List%5Fof%5Fdiets?ref=eatlikeanadult.com). This is not a sustainable way to eat.. ![](https://static.klipy.com/ii/4e7bea9f7a3371424e6c16ebc93252fe/c0/92/BM3FDJ8XgiazVVnII0U.gif) I’m not hating on any particular diet. I think we can take something useful from anything that works for us, whether it’s long term or short term. I cleared up my skin of acne using a combination of [detoxing and raw food](https://therawchef.com/about/?ref=eatlikeanadult.com). But [we’re all so different](https://youtu.be/xKZiI3XGmGI?ref=eatlikeanadult.com) that often a prescribed diet can take us away from creating what would truly benefit us; a personalised diet based on whole foods and home cooking. It can be a lot simpler and more enjoyable than you think. \-- ### wholefood /ˈhəʊlfuːd/ *noun* BRITISH 1. food that has been processed or refined as little as possible and is free from additives or other artificial substances. "a wholefood diet" \-- What you’ll find on this site is a wide variety of whole foods recipes and lots of encouragement to find what works for you personally. I’ll also share with you ways to make this fun, easy and convenient. And if you're a foodie, you're in the right place; I like to elevate meals with good cooking technique for when you have a bit of time to do something special. ### Nourishment, not calories. It’s so easy to be drawn to the calories in, calories out concept. I’ve done it myself and [had some success with it](https://eatlikeanadult.com/about). I do find it interesting to go through periods of keeping a log of exactly what I'm eating, in terms of calories, in conjunction with working out. From this perspective I see food as something to build with. Seeing food as something to be burned off is not natural. I’d much rather focus on the nourishment. Trying to match calories eaten to activity isn’t a thing, by the way. If you’ve ever tried it, you might have had the following experience... You stay the same weight for 5 or 6 days, despite eating and moving completely differently all of those days. Are we saying that you were able to exactly match your input to your output on those days, completely by chance? But again, that doesn't mean I completely throw out the concept or usefulness of monitoring what's going in. There’s so much more to say on this, which perhaps I’ll leave for a blog post or video. But for now, I’d like to show you this next video from Dr Chatterjee (from whom I borrowed the term ‘diet agnostic’). ### Keeping Corporations Out Of Your kitchen He talks about the biggest determining factor in health being whether or not you make your own food. Because – and this will not be a shock – corporations aren’t good at cooking. I don’t mean from a taste perspective. I mean from a health perspective. They often use the cheapest ingredients (because food margins are so small). And they don’t cook with your health in mind, they cook to have you buy their food-like-product again and again. And not to mention the cacophony of random chemicals added to the factory foods that act as texture modifiers and preservatives. We have no idea how they affect the body exactly, but as long as they don’t show any visible short-term effects, they are used! Here’s 2 min 28 secs of Michael explaining: ### This is Eat Like An Adult If you’ve ever asked yourself these questions, you’re in the right place. . . “How can I cook healthy meals?” "How can I get better in the kitchen?" “What’s the best diet to follow?” “Why is \[insert diet\] not working for me?” “What can I make that’s quick & tasty?” “Where do I find recipes that don’t need a LOOOONG shopping list?” “What can I make when I have my friends over that’s impressive?” ### What to expect Recipes and how-tos to help you eat healthy (aka nourish yourself properly) that are easy and enjoyable to make. Even if you’re busy and struggle with cooking. Recipes and techniques that are elevated and will teach you to become a better cook. Eating Like An Adult means learning to cook for yourself, without following one particular diet or ideology. On this site you’ll find healthy, wholesome, whole foods recipes. I want to keep things simple for you, because that way you’ll make some real changes that will bring you benefits. But I also want to show you the joys of cooking well and learning something of substance. ### What now? Treat this site as a ‘choose your own adventure’ experience. There’s free stuff for you to dig into and I’m adding more each week. Seeing as you’ve read this far, I want to recommend you [subscribe to the site](https://eatlikeanadult.com/#/portal/signup). You'll get emails with new recipes. There's a free tier that will give you access to some of these recipes and a small monthly or yearly payment to access everything and keep this site ad-free. I'm perhaps the most active on YouTube, so head over and [subscribe on YouTube](https://www.youtube.com/channel/UCaOPPcpM4VTdJ%5FpCoyZDkkg?ref=eatlikeanadult.com). If you’d like to see what kit I recommend for the Eat Like An Adult kitchen, I'll be putting together my Amazon shop shortly. So off you go, choose that adventure and let us know if you need anything. ## Posts ### Wild Blackberry Crumble with Real Vanilla Custard URL: https://eatlikeanadult.com/wild-blackberry-crumble-with-real-vanilla-custard/ Last updated: 2026-09-29T18:29:50.000Z I'm a child of the eighties, which means I was raised on Bird's Custard. A spoonful of powder in a jug, a splash of milk to make a paste, the rest poured in hot, and a skin on top you either loved or peeled off. That was custard. In all the years since, I'd never once made the real thing. The blackberries are what finally pushed me. We walk the dog on the Sussex hills most weekends, and by late September the hedges are heavy with them. I can't resist free fruit. You fill a bag, the dog loses interest, and you come home with purple fingers and scratched wrists. Then you bake a crumble, make custard from scratch and realise it's possibly the most wholesome thing you've ever done. I kept expecting someone to hand me a wicker basket and a gingham apron. The crumble is all about crunch: big, uneven clumps demerara on top, and juices that turn to 'toffee' at the edges. The custard is thick, glossy and eggy, with a teaspoon of cornflour for insurance, which a first-timer like me was glad of. Folklore says you shouldn't pick blackberries after Michaelmas, which is either today or the tenth of October, depending on who you ask. Either way, there's still time if you can find them. Although in the year I'm writing this, 2026, the very hot summer means they seem to have bloomed and disappeared early. ### Before you start - **The berries:** Pick above dog height, on a dry day if you can. Rinse them gently and let them dry properly, because wet fruit makes for a runnier filling. - **Light hands:** Stop rubbing in the butter while you can still see pea-sized lumps. Over-rubbed crumble turns to sand and bakes into a solid lid. Squeezing it into clumps afterwards is what gives you crunch rather than a biscuity layer. - **The freeze:** Fifteen minutes in the freezer means the butter melts later in the oven. The clumps set before they slump, and the sugar caramelises instead of dissolving into the fruit. - **Dish:** Use the widest, shallowest dish you have. Metal or enamel conducts heat faster than ceramic. More surface means more edge, and the edge is the best part. I recommend preheating the dish so the juices get a head start and reduce rather than just simmer. - **Timing the custard:** Start it as the crumble goes into the oven. It'll be ready while the crumble rests, which you shouldn't skip: the filling thickens as it cools. This recipe is yours, free and no strings. If it made you look like you have your life together, you can tip the kitchen to keep recipes like it coming. Want the full collection? There's a membership from $5/month, but a one-off is very welcome too. [Tip the kitchen (choose your amount) ](https://eatlikeanadult.com/#/portal/support) **Serves** 6 | Prep 20 mins | Cook 30 mins | Total 1 hr 25 mins (including 15 mins freezing and 20 mins resting) **Custard serves** 2-3 | Prep 5 mins | Cook 15 mins | Total 40 mins (including 20 mins infusing). Double it for six. ### Ingredients **For the fruit** - 700g (about 5 cups) blackberries - 75g (⅓ cup) caster sugar (superfine sugar) - 2 tbsp cornflour (cornstarch) - 1 lemon, zested and juiced **For the crumble** - 150g (1¼ cups) plain flour (all-purpose flour) - 50g (½ cup) ground almonds (almond meal) - 125g (1 stick plus 1 tbsp) cold unsalted butter, cubed - 50g (½ cup) jumbo rolled oats (old-fashioned oats) - 75g (⅓ cup) demerara sugar (turbinado sugar) - 50g (¼ cup packed) light brown soft sugar (light brown sugar) - ½ tsp flaky sea salt, crushed **To finish** - 10g (2 tsp) demerara sugar **For the custard** - 250ml (1 cup) whole milk - 250ml (1 cup) double cream (heavy cream) - 1 vanilla pod (vanilla bean), split lengthways - 6 large egg yolks - 75g (⅓ cup) caster sugar - 1 tsp cornflour - A good pinch of fine salt ### Method #### The crumble **Step 1: Heat the oven** 1. Put a heavy baking tray on the middle shelf of the oven. 2. Heat the oven to 200°C (180°C fan) / 400°F / gas mark 6. **Step 2: Macerate the fruit** 1. Tip the blackberries into a bowl with the caster sugar, cornflour, and the lemon zest and juice. 2. Toss gently and leave to sit while you make the topping. **Step 3: Make the crumble** 1. Mix the flour and ground almonds in a large bowl. 2. Add the butter and rub it in with cold fingertips, lifting high as you go, until you have coarse breadcrumbs with a few pea-sized lumps of butter still visible. Stop there. 3. Stir through the oats, the 75g demerara sugar, the light brown sugar and the salt. 4. Squeeze fistfuls of the mixture and let them crumble back into the bowl, so you end up with nuggets from pea to hazelnut size. **Step 4: Freeze the topping** 1. Spread the crumble out on a plate or tray and freeze for 15 minutes. **Step 5: Assemble** 1. Tip the fruit and all its syrup into a wide, shallow 25 x 20cm (10 x 8in) baking dish, so the fruit is no more than 4cm (1½in) deep. 2. Scatter the frozen crumble loosely over the fruit, right to the edges, leaving a few small gaps for steam to escape. Don't press it down. 3. Sprinkle the remaining 10g demerara sugar over the top. **Step 6: Bake and rest** 1. Place in a preheated oven and bake for 30 minutes, until the top is deep golden brown and the juices are bubbling thickly around the rim and darkening where they meet the crumble. 2. If the top colours before the fruit is bubbling, turn the oven down to 180°C (160°C fan) / 350°F / gas mark 4 and give it another 10 minutes. 3. Leave to stand for 10-20 minutes before serving. #### The custard **Step 1: Infuse the milk and cream** 1. Pour the milk and cream into a heavy saucepan. 2. Scrape in the vanilla seeds and drop in the pod. 3. Heat gently until it just steams and small bubbles form at the edge. Don't let it boil. 4. Take off the heat, cover and leave to infuse for 20 minutes. **Step 2: Whisk the yolks** 1. Whisk the egg yolks, caster sugar, cornflour and salt in a heatproof bowl until pale and slightly thickened, about 1 minute. **Step 3: Temper** 1. Reheat the infused cream until steaming. 2. Whisking the yolks constantly, pour in about a third of the hot cream in a thin, steady stream. 3. Pour the mixture back into the pan with the rest of the cream. **Step 4: Cook the custard** 1. Set the pan over a low heat and stir constantly with a silicone spatula, scraping the base and corners, for 6-10 minutes. It will thicken suddenly near the end. 2. It's ready at 82-84°C (180-183°F) on a probe thermometer, or when it coats the back of a spoon and a finger drawn through leaves a clean line that doesn't flood back. **Step 5: Strain and serve** 1. Pour immediately through a fine sieve into a cold jug. 2. Stir for a few seconds to release the heat. 3. Serve warm, poured over the crumble. ![Overhead shot of Wild Blackberry Crumble with Real Vanilla Custard in a black bowl on a black background](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/09/Wild-Blackberry-Crumble-with-Cre--me-Anglaise-2.png) ### Good to know **Brown butter topping:** brown 150g (1⅓ sticks) butter, which cooks down to roughly the 125g you need. Chill it until solid, then cube it and rub it in as normal. It gives the topping a nutty, butterscotch depth. **More body:** swap 150g of the blackberries for 1 Bramley apple, peeled and diced. The extra pectin thickens the filling without muddying the flavour. **Make ahead:** the crumble mix keeps in the freezer for up to 3 months and goes straight onto the fruit from frozen, so make a double batch. The custard keeps in the fridge for up to 3 days with clingfilm pressed onto the surface. Reheat it gently in a pan, or in short bursts in the microwave, stirring between each. **If the custard splits:** tip it into a cold bowl straight away and whisk hard, or blitz it with a stick blender for 20 seconds. It usually comes back. **No thermometer?** Eyeball the consistency, and take the pan off the heat every 30 seconds or so to stir. The residual heat keeps it cooking, which makes overshooting much harder. although if you used cornstarch, you really do get another 10°C (50°F) to play with **No vanilla pod?** Stir 1 tsp vanilla bean paste into the milk and cream at the end of step 1. **Adjusting the richness:** for a thicker custard, use 350ml (1½ cups) cream and 150ml (⅔ cup) milk. For a lighter pouring custard, use 400ml (1⅔ cups) milk, 100ml (⅓ cup plus 1 tbsp) cream and 5 yolks. ### Worth the scratches What I like about this is how little it asks. Fruit from a hedge, butter and flour from the cupboard, a few eggs. The skill is in small things: cold butter, a hot dish, the patience to let it sit before you dig in. And the custard, the thing I'd put off for forty-odd years, turned out to be nothing to be scared of. Milk, cream, yolks and ten minutes of stirring. I don't think I'll go back to the powder. The dog is still waiting for a share. Russell ### Steak with Bordelaise Sauce URL: https://eatlikeanadult.com/steak-with-bordelaise-sauce/ Last updated: 2026-09-11T11:32:13.000Z Cook your steak however you usually do, but if you're looking for a upgrade, I’ve been using [Max Coen's](https://guide.michelin.com/gb/en/greater-london/london/restaurant/dorian?ref=eatlikeanadult.com) way for a few months now. The hot rest: sear, rest in a warm oven, sear again, rest again. It's the most reliable route I've found to wall-to-wall pink, and once you've done it a couple of times you stop thinking about internal temperatures altogether. The final rest in the oven can be done long enough to keep it warm whilst you make the sauce. Even if you don't use the full steak cooking technique, you can use that final rest and keep warm in the oven part. The sauce came from somewhere else. My wife and I had dinner at Brasserie Zédel in London earlier this year, both ordered the steak Bordelaise, and both went quiet in the way you do when something is properly good. She made me promise I'd make one as good at home. I'd like to think I've got there. Bordelaise is red wine, shallots, stock and bone marrow. Nothing else, really. OK. and butter. The marrow goes in off the heat at the end and gives the sauce a gloss and a body that no amount of cream would get you. It's a weeknight sauce dressed as a restaurant one. ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/08/Steak-Bordelaise--3.png) ### Before you start - **Bone marrow:** Ask your butcher for canoe-cut bones and scrape the marrow out raw. Pushing it through a fine sieve is optional, but it gives you a smoother finish since there's always a little piece of fibrous material in there. It can be picked out of the sauce before you serve it too. - **Wine:** You don't need a top-end Bordeaux, but you do need a wine you'd drink. It reduces down to almost nothing, so any harshness gets concentrated along with everything else. - **Vinegar:** 70ml looks like a lot. It isn't. It cooks down to a jammy base and cuts straight through the fat of the marrow. - **Thermometer:** Not essential, but I'd recommend one. With the hot rest you're looking for the low 40s after the first sear, and it's useful to know rather than guess. I'm assuming you want your sirloin medium rare. - **Timing:** The steaks sit happily in a 50°C oven while you make the sauce, so don't rush the reductions. The sauce is the part that needs your attention. **Serves 2** ### Ingredients - 2 × 200g sirloin steaks (or 1 × 400g steak), tempered to room temperature for 1-2 hours - Fine sea salt, for seasoning - Freshly ground black pepper - Cooking fat of choice, I use tallow **For the sauce** - 2 banana shallots, finely sliced - 2 tbsp unsalted butter - 2 canoes bone marrow, scraped raw from the bone and optionally pushed through a fine sieve - 70ml red wine vinegar - 250ml Bordeaux or other dry red wine - 250ml good-quality beef or veal stock - 10g flat-leaf parsley, finely chopped ### Method **Step 1: Prepare the steaks** 1. Take the steaks out of the fridge 2 hours before cooking and let them come to room temperature. 2. Preheat your oven, or toaster oven, to 70°C (160°F). 3. Salt the steaks right before they hit the pan. Any earlier and you'll draw out surface moisture, which is the enemy of a crust. ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/08/Steak-Bordelaise--4.png) **Step 2: Sear and hot rest** 1. Set a pan over medium heat and add your cooking fat. 2. Cook the steaks for 2 to 3 minutes, turning every 20 to 30 seconds, until a decent brown crust has developed. If you're probing, you should be around the low 40°C. 3. Transfer to a small resting/baking tray with a wire rack and rest in the oven at 70°C for 10 minutes. 4. Return the steaks to the hot pan for 30 seconds to 1 minute to push the crust further. Then back to the oven, dropped now to 50°C, to rest and stay warm while you make the sauce. To get truly wall to wall pink don't overdo this second round in the pan. Ideally don't let the steak over 52°C (126°F). ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/08/Steak-Bordelaise--7.png) **Step 3: Start the sauce** 1. Keep the pan drippings (the gubbins). Set the pan over low to medium-low heat and add the shallots, a little of the bone marrow, some of the butter, salt and pepper. 2. Cook, stirring occasionally, for 5 to 7 minutes, until the shallots have a little bit of colour and starting to soften. 3. Add the red wine vinegar and cook down until jammy. ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/08/Steak-Bordelaise--1.png) **Step 4: Reduce** 1. Add the red wine, turn the heat to high and reduce rapidly for 8 to 10 minutes, stirring occasionally. You want it reduced to at least half, and a spoon dragged across the base should leave a clear trace. 2. Add the stock and reduce over medium-high heat for 5 to 7 minutes, until it's down by roughly half again and lightly coats the back of a spoon. 3. Turn the heat to low. ![](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/08/Bone-Marrow.png) **Step 5: Finish** 1. Add the remaining bone marrow and butter. Swirl and move the pan constantly until both have melted and emulsified into the sauce, about a minute. I like to have the bone marrow melt about 80%, so you get the velvety unctuousness whilst maintaining some of those marrow pieces for flavour bursts. I do also think the sauce looks nicer with them. 2. Off the heat, stir in the parsley. 3. Taste and adjust for salt. Serve immediately. **Storage:** Leftover sauce keeps in an airtight container in the fridge for up to 3 days. Reheat gently in a small saucepan over low heat, stirring to bring it back together. The steaks are best eaten fresh. ## How to Make Bordelaise Sauce ### Final thoughts What makes this work is restraint at both ends. The steak gets left alone in a warm oven for longer than feels necessary, and the sauce gets reduced further than feels necessary, twice. Neither stage rewards impatience. What you end up with is a sauce that's glossy and deep without a drop of cream in it, and a steak that's the same colour edge to edge. It's a Saturday night dish that will leave you and your love smiling. Enjoy! Russell ### Oyster Sauce Chicken Thighs with Pan Sauce URL: https://eatlikeanadult.com/oyster-sauce-chicken-thighs-with-pan-sauce/ Last updated: 2026-10-03T16:54:21.000Z This is crisp-skinned chicken thighs started in a cold pan. It's the least glamorous route to skin that shatters, and the most reliable. The oyster sauce goes on at the end, not the start, so its sugars glaze instead of burn. The fond the chicken leaves behind becomes a pan sauce, finished with butter in the same pan. Charred, braised cabbage and blistered broccoli make it a full plate. Each part holds well, so you can stagger the cooking and avoid running three pans at once. Most of the timing comes down to letting the chicken do its thing. Get it into the pan first and everything else fits around it. ### A few things to know before you start - **Chicken:** Skin-on thighs, bone-in if you can get them. They render more slowly and stay juicier, though boneless works if you cut the oven stage to 6-8 minutes. - **Pan:** Stainless or carbon steel, never non-stick. The entire pan sauce is built from what the chicken leaves behind, and non-stick is designed to stop that happening. - **Oyster sauce:** Brands vary hugely in salt and sweetness. Taste yours first and hold off seasoning the sauce until the butter is in. - **Crème fraîche:** Full fat only. Low-fat versions split when you blend them with the miso, and sour cream will do at a push if you loosen it slightly. - **Vermouth:** Dry white wine or dry sherry both work. Whatever you use, reduce it until it's genuinely jammy before the stock goes near it. **Serves 2** | Prep 20 mins | Cook 50 mins | Total 1 hr 10 mins (the chicken rests while the sauce cooks) _This post is for subscribers on the Premium tier only._ ### Gochujang Chicken Thighs & Soju Pan Sauce URL: https://eatlikeanadult.com/gochujang-chicken-thighs-soju-pan-sauce/ Last updated: 2026-09-30T07:02:19.000Z Two ingredients, one cold pan. Crisp-skinned chicken thighs glazed with gochujang, a soju pan sauce sharpened with cucumber pickling brine, smashed potatoes in gochujang mayo and a quick pickled cucumber salad. _This post is for paying subscribers only._ ### Thomas Keller Viral Zucchini URL: https://eatlikeanadult.com/thomas-keller-viral-zucchini/ Last updated: 2026-07-24T18:24:09.000Z _This post is for subscribers on the Premium tier only._ ### Parma Ham & Burrata Savoury Dutch Baby URL: https://eatlikeanadult.com/parma-ham-burrata-savoury-dutch-baby/ Last updated: 2026-07-24T18:24:10.000Z _This post is for subscribers on the Premium tier only._ ### Olive Oil Homemade Mayonnaise: A Creamier, Healthier Spread URL: https://eatlikeanadult.com/olive-oil-homemade-mayonnaise-a-creamier-healthier-spread/ Last updated: 2026-07-24T18:24:11.000Z _This post is for subscribers on the Premium tier only._ ### Huevos Rancheros Mini Savoury Dutch Baby URL: https://eatlikeanadult.com/huevos-rancheros-mini-savoury-dutch-baby/ Last updated: 2026-07-24T18:24:11.000Z _This post is for subscribers on the Premium tier only._ ### Loaf Pan Basque Cheesecake: Easy Recipe Guide URL: https://eatlikeanadult.com/loaf-pan-basque-cheesecake-easy-recipe-guide/ Last updated: 2026-07-24T18:24:12.000Z _This post is for subscribers on the Premium tier only._ ### Smoked Salmon Savoury Dutch Baby URL: https://eatlikeanadult.com/smoked-salmon-savoury-dutch-baby/ Last updated: 2026-09-29T21:00:52.000Z If you've come here from my video, this is the one. I said it should be your Christmas morning breakfast, and I stand by that. It feeds four, it looks like an event when it comes out of the oven, and it still leaves room for lunch and a few chocolates. The idea came from Jamie Oliver. Years ago I remembered him talking about having smoked salmon for breakfast on Christmas Day, and it stuck with me. Then one December I was doing a brand deal with a cast-iron company and needed something worth making in their pan. While I was researching I came across Dutch babies. They're usually sweet, but I wondered what would happen if I took one savoury: Parmesan, garlic and herbs baked on top, with smoked salmon and a lemony dill crème fraîche piled into the middle. That first one went viral, and it's been a tradition in our house ever since. It also started a whole series of Dutch babies, because once you see how well the base takes whatever's in your fridge, it's hard to stop. If you're reading this at another time of year, it makes a great weekend brunch, and half the recipe is a good lunch or dinner for two. ### Before Christmas morning - **The pan:** A 26cm (10in) cast-iron pan is ideal. Any heavy ovenproof frying pan will work, but it needs to hold its heat. The sizzle when the batter hits the butter is what starts the rise. - **Room temperature:** Take the eggs and milk out of the fridge early, or at least let the batter stand while the oven heats. Cold batter gives a flatter result. - **Hands off:** Don't open the oven while it bakes. The rise comes from steam, and a rush of cooler air will knock it back. - **The handle:** The pan comes out at 230°C, so keep an oven glove on the handle the whole time. It's very easy to forget and grab it. - **Timing:** A Dutch baby waits for no one. Get everyone to the table before it comes out, because it starts to settle within minutes. **Serves** 4 | Prep 10 mins, plus 20 mins standing | Cook 20 mins | Total 50 mins ### Ingredients **For the Dutch baby** - 4 eggs, at room temperature - 180ml (¾ cup) milk - 90g (¾ cup) plain flour (all-purpose flour) - ¼ tsp salt - 20g (¼ cup) Parmesan, finely grated - 15g (½oz) mixed fresh parsley, dill and tarragon, finely chopped - 1 garlic clove, minced - Pinch of salt - 40g (3 tbsp) butter **To serve** - 50g (3 tbsp) crème fraîche - 2 tsp fresh dill, finely chopped - 1 tsp finely grated lemon zest - 1 tbsp lemon juice - ¼ tsp salt - 200g (7oz) smoked salmon ### Method **Step 1: Heat the oven and pan** 1. Put a 26cm (10in) cast-iron frying pan on the middle shelf of the oven, leaving plenty of room above it for the Dutch baby to rise. 2. Preheat the oven to 230°C (210°C fan) / 450°F / gas mark 8. **Step 2: Make the batter** 1. Put the eggs, milk, flour and ¼ tsp salt in a stick blender jug, or a jug blender. 2. Blend until smooth and frothy, about 30 seconds. 3. Leave the batter to stand while the oven and pan heat up, at least 20 minutes. The closer it gets to room temperature, the better the rise. **Step 3: Make the herb topping** 1. Put the Parmesan, chopped herbs and garlic in a small bowl. 2. Add the pinch of salt and mix well. **Step 4: Bake the Dutch baby** 1. Once the oven is fully up to temperature, carefully take out the pan. The handle will be extremely hot. 2. Add the butter and swirl it around the pan until melted and foaming. 3. Pour in the batter straight away. 4. Scatter the herb topping evenly over the top. 5. Return the pan to the oven and bake for 15-20 minutes, until well puffed, deep golden and crisp at the edges. Don't open the oven door during this time. **Step 5: Make the dill crème fraîche** 1. While the Dutch baby bakes, mix the crème fraîche, dill, lemon zest, half the lemon juice and ¼ tsp salt in a small bowl. **Step 6: Fill and serve** 1. Take the Dutch baby out of the oven. The middle will sink a little as it cools; that's the space for the filling. 2. Arrange the smoked salmon in the centre. 3. Spoon over the dill crème fraîche. 4. Squeeze over the remaining lemon juice. 5. Cut into wedges and serve straight away. This recipe is yours, free and no strings. If it made you look like you have your life together, you can tip the kitchen to keep recipes like it coming. Want the full collection? There's a membership from $5/month, but a one-off is very welcome too. [Tip the kitchen (choose your amount) ](https://eatlikeanadult.com/#/portal/support) **Good to know** **Make ahead:** Blend the batter the night before and keep it covered in the fridge. Take it out when you turn the oven on, then give it a quick blend before pouring. **Storage:** It's best straight from the oven. Leftovers keep in the fridge for a day and are fine cold, but it won't puff up again. **Half quantity:** For two, use 2 eggs and halve everything else. Bake it in a 20cm (8in) pan and start checking at 12 minutes. ### What is a Dutch baby made of? Very little, which is part of the appeal. The batter is eggs for structure and richness, milk for a smooth, creamy texture, just enough flour to give it body, and a pinch of salt. Butter gives the golden crust, and I add it to the hot pan rather than to the batter. A sweet Dutch baby usually gets sugar and vanilla. A savoury one opens things up to cheese, herbs, garlic and spices. Here that means Parmesan and soft herbs baked on top, but spinach, tomato and feta work just as well. You can also use wholemeal flour for a bit more body. You blend it, pour it and bake it. ### How is it different from a pancake? The texture is the big difference. Pancakes are made from a thicker batter and cooked on the hob, so they come out soft and even. A Dutch baby uses a thinner batter poured into a very hot pan and baked at high heat. It rises dramatically, the edges go crisp and the middle stays tender and almost custardy. It also tastes richer and more buttery than a pancake. And rather than making a stack of individual pancakes, you bake one big Dutch baby and cut it into wedges at the table, which is exactly why it works for a family breakfast. ### Why does my Dutch baby taste eggy? Eggs are what make it rise and give it that custardy middle, so some egginess comes with the dish. If yours tastes more like an omelette than you'd like, a few things help: - **Adjust the ratio:** Use slightly smaller eggs, or add a little more flour and milk in proportion. - **Add aromatics:** Chopped chives, parsley, dill or tarragon, a pinch of nutmeg or a little paprika all balance the egg. - **Richer dairy:** Whole milk, or milk with a splash of cream, and good butter make it taste savoury rather than eggy. - **Cheese:** Parmesan, a sharp Cheddar, Gruyère or a little goat's cheese adds depth. - **Toppings:** Sautéed mushrooms, caramelised onions or roasted vegetables turn the base into a backdrop for the filling. ### Dutch baby vs Yorkshire pudding They look like cousins, and the batter is close: eggs, flour and milk. The Dutch baby is American despite its name. It's usually traced to a café in Seattle in the early 1900s, and "Dutch" is thought to be a corruption of "Deutsch", as it was based on a German pancake. Yorkshire pudding goes back to 18th-century England. The story goes that it was served first to fill people up before the more expensive meat arrived. The method is where they split. A Dutch baby bakes as one large round in a buttered cast-iron pan. Yorkshire puddings go into individual tins with smoking-hot oil or beef dripping. A Dutch baby usually has more egg, so it comes out denser and more custardy. Yorkshires are lighter, crisper and hollow in the middle, ready for gravy. A Yorkshire is always savoury, while a Dutch baby can go either way. ### Why it keeps coming back What I like about this is how much it gets out of so little. It's a basic batter and a very hot pan, and the salmon and crème fraîche turn it into a proper celebration. It fits the way Christmas morning actually works: most of the prep is done before anyone's awake, it comes out of the oven looking impressive, and everyone eats from the same pan. It started as a one-off for a brand deal, and now it's the thing I make every year. Russell ### Delicious Tandoori Chicken Air Fryer Recipe URL: https://eatlikeanadult.com/delicious-tandoori-chicken-air-fryer-recipe/ Last updated: 2026-07-24T18:24:12.000Z _This post is for subscribers on the Premium tier only._ ### Air Fryer Miso Salmon URL: https://eatlikeanadult.com/air-fryer-miso-salmon/ Last updated: 2026-07-24T18:24:13.000Z _This post is for subscribers on the Premium tier only._ ### Grilled Harissa Chicken Avocado Toast URL: https://eatlikeanadult.com/grilled-harissa-chicken-avocado-toast/ Last updated: 2026-07-24T18:24:13.000Z _This post is for subscribers on the Premium tier only._ ### Quick Pickled Red Onions URL: https://eatlikeanadult.com/quick-pickled-red-onions/ Last updated: 2026-07-24T18:24:13.000Z _This post is for subscribers on the Premium tier only._ ### Leek & Potato Soup (No Cream) URL: https://eatlikeanadult.com/leek-potato-soup-no-cream/ Last updated: 2026-09-30T09:19:28.000Z A leek and potato soup that tastes rich and creamy without any cream. The trick came from a chef friend: blend half the soup, then stir it back into the rest. You get a silky base with soft chunks of potato, all in one pot in 45 minutes. _This post is for subscribers on the Premium tier only._ ### The Quality Chop House Confit Potatoes URL: https://eatlikeanadult.com/the-quality-chop-house-confit-potatoes/ Last updated: 2026-09-30T09:42:38.000Z These are the poshest chips you'll ever eat, and my favourite potato recipe, full stop. They take 12 to 14 hours from start to finish, but only 30 to 60 minutes of that is hands-on. The rest is the oven and the fridge doing the work. If you want to impress someone, this is how. Make them at least once in your life. I'll be upfront: this is a departure from the healthier food I usually post. We're firmly in comfort food territory. The recipe comes from [The Quality Chop House cookbook](https://www.amazon.co.uk/Quality-Chop-House-Recipes-Stories/dp/1787134482/?ref=eatlikeanadult.com). The restaurant is a gem in London if you're ever visiting, and its confit potatoes are the stuff of legend. My only change is a little less salt than the original. Think of them as a potato terrine turned into chips. Paper-thin slices, duck fat, a long slow bake, then a night under a weight. Once they're cut and fried, you get dozens of crisp layers on the outside and a soft, almost buttery middle. I first made them for [my Hollandaise video](https://youtu.be/qBjjqbuO2Yo?ref=eatlikeanadult.com), and they're sublime dipped in it. Make the mustard dressing below at least once, though. It's what the restaurant serves with them, and it's crazy good. ### What does it mean to confit potatoes? Confit is a French technique: food cooked slowly in fat at a low temperature. It's best known from duck confit, where the legs cook gently in their own fat until they're meltingly tender. With potatoes, the slices are coated in duck fat and baked low and slow, so they soften right through without browning or drying out. The fat also seasons every layer and helps them stick together once the block is pressed. The crunch comes at the very end, in the fryer. ### Before you start - **Frying oil:** I use a light olive oil for frying (not a delicate extra virgin oil), rather than seed or vegetable oils, because of the [health concerns around seed and vegetable oils](https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad?ref=eatlikeanadult.com). - **Two tins:** Use two tins the same size if you can. You make the terrine in one, and the other sits on top to take the weight and press it evenly. - **Straight sides:** Loaf tins with straight edges, rather than sloped ones, give you a neat rectangle to cut into even chips. - **Rosemary version:** For rosemary confit potatoes, pick the leaves from a couple of stalks of rosemary, mince them, and mix them through the potato slices with the fat before layering. **Serves 8** | Prep 45 mins | Cook 3 hrs 20 mins | Total 13 hrs 5 mins (including 1 hr cooling and at least 8 hrs chilling) ### Ingredients **For the confit potatoes** - 2.5kg (5½lb) Maris Piper potatoes (or Russet or Yukon Gold) - 180g (6oz) duck fat - 1 tbsp (15g) fine sea salt - 1–1.5 litres (4–6 cups) light olive oil, for deep-frying - Flaky sea salt, such as Maldon, to taste **For the mustard dressing** - 215g (7½oz) Dijon mustard - Juice of ½ lemon - ½ tsp cider vinegar - 185ml (¾ cup) light olive oil or avocado oil - Fine sea salt, to taste You'll also need a 21 x 11cm (8¼ x 4¼in), 12cm (4¾in) deep loaf tin, ideally with a second one the same size for pressing, and baking paper (parchment paper). ### Method **Step 1: Slice the potatoes** 1. Preheat the oven to 140°C (120°C fan) / 275°F / gas mark 1. 2. Line the loaf tin with baking paper, leaving plenty overhanging the long sides. 3. Peel the potatoes. 4. Slice them very thinly on a mandoline, about 1–2mm: thin enough to see your fingertips through, but not so thin they break up. A food processor with a slicing blade also works. 5. Transfer to a large bowl. Don't wash the slices; you want all the starch. **Step 2: Season and layer** 1. Melt the duck fat in a small pan over a low heat. 2. Pour it over the potatoes and add the fine sea salt. 3. Toss everything together with your hands, separating the slices as you go so each one is coated. 4. Layer the slices into the tin one at a time, lying them flat. This is the labour of love part, but I find it very satisfying. 5. Work from the outside edges in, so the middle doesn't build up and leave the edges sagging. 6. Press the layers down firmly as you go, and pour any fat left in the bowl over the top. **Step 3: Bake** 1. Cover the top with a sheet of baking paper. 2. Bake for 3 hours, until completely tender: a knife should slide through the centre with no resistance. **Step 4: Press and chill** 1. Leave to cool at room temperature for about 1 hour. 2. Sit the second tin on top of the paper and weigh it down with a burger press or a few tins of food. If you don't have a second tin, cut a piece of card to fit inside the tin, wrap it in foil and put the weights on that. 3. Chill for at least 8 hours, ideally overnight. **Step 5: Make the mustard dressing** 1. Whisk the Dijon mustard, lemon juice and cider vinegar together in a bowl. 2. Slowly drizzle in the light olive oil or avocado oil, whisking constantly, until thick and glossy. 3. Season with fine sea salt to taste and set aside. **Step 6: Cut the chips** 1. Run a knife around the edges of the tin and lift the block out using the paper. Go gently; the paper will be wet and tears easily. 2. Lay the block on a chopping board and trim the edges to square it off. Keep the offcuts. 3. Cut into chips roughly 2cm (¾in) wide. **Step 7: Fry and serve** 1. Heat the light olive oil for deep-frying to 190°C (375°F) in a large, heavy, deep pan (no more than a third full) or a deep-fat fryer. 2. Fry the chips in batches for about 4 minutes each, until deep golden, crisp and croissant-brown. 3. Drain on kitchen paper and sprinkle with flaky sea salt. 4. Serve hot with the mustard dressing, or with [hollandaise](https://eatlikeanadult.com/the-ultimate-guide-to-quick-easy-hollandaise-sauce/). ### Good to know - **Make ahead:** The pressed block keeps in the fridge, wrapped, for up to 3 days before frying. The mustard dressing can be made the day before and kept covered in the fridge. - **Offcuts:** Fry the trimmings along with the chips. They make amazing salad toppers. ### Worth the wait Very little happens in this recipe, and that's the point. It's potatoes, fat and salt, given time and a bit of patience with the layering. What you get is a chip that's nothing like a chip: layered, crisp, soft at the heart. Make it for people you like, with the mustard dressing on the side, and watch the plate empty. Russell ### Slow Cooker Chicken Thigh with Balsamic Onion and Sweet Potato Mash URL: https://eatlikeanadult.com/slow-cooker-chicken-thigh-balsamic-onion-sweet-potato-mash/ Last updated: 2026-07-24T18:24:14.000Z _This post is for subscribers on the Premium tier only._ ### The Ultimate Guide to Quick & Easy Hollandaise Sauce URL: https://eatlikeanadult.com/the-ultimate-guide-to-quick-easy-hollandaise-sauce/ Last updated: 2026-07-24T18:24:15.000Z _This post is for subscribers on the Premium tier only._ ### The Ultimate Guide to Making the Perfect Pulled Pork Sandwich URL: https://eatlikeanadult.com/pulled-pork-sandwich/ Last updated: 2026-07-24T18:24:15.000Z _This post is for subscribers on the Premium tier only._ ### Pulled Pork Baked Potato URL: https://eatlikeanadult.com/pulled-pork-baked-potato/ Last updated: 2026-07-24T18:24:16.000Z _This post is for subscribers on the Premium tier only._ ### Slow Cooker Texas Pulled Pork URL: https://eatlikeanadult.com/slow-cooker-texas-pulled-pork/ Last updated: 2026-07-25T13:56:59.000Z Slow cooker Texas pulled pork is delicious because the low and slow cooking method delivers tender, succulent meat with a deep smoky flavour. Pork shoulder is one of the best cuts of meat for slow cooking because it's got plenty of fat and connective tissue, which break down during long cook times to create moist, tender meat. Additionally, the spices and sauce used in this recipe add lots of flavour to the pork. Enjoy! Slow cooker Texas pulled pork is a mouth-watering, tender, and flavourful dish that's perfect for gatherings, parties, or a comforting family meal. Using a slow cooker allows the flavours to meld together and creates an incredibly tender and juicy pulled pork that's impossible to resist. In this article, I'll walk you through the process of making this delicious dish, answer common questions, and provide tips for the best pulled pork experience. We'll have you enjoying Texan pulled pork in no time. ![Overhead shot of seasoned slow cooker Texas pulled pork in a stainless bowl](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-2.jpg) The seasoned pork ## Choosing the Right Cut of Pork The key to a delicious slow cooker Texas pulled pork is choosing the right cut of meat. The best cut for making pulled pork is the pork shoulder, which is also known as Boston butt or pork butt. This cut comes from the upper portion of the front leg and has an ideal balance of fat and lean meat, which contributes to the tender, juicy texture when slow-cooked. Fun fact: pork shoulder is called Boston butt because it's the larger or thicker end of the pig; the top of the leg and shoulder - although the internet largely claims it's to do with the barrels (butts) it was shipped in. Great article on that here: [What Is Boston Butt and How It Got Its Name](https://www.southernliving.com/food/bbq/why-is-it-called-boston-butt?ref=eatlikeanadult.com). When selecting a pork shoulder, look for a piece with a good amount of marbling, as this will help keep the meat moist during the long cooking process. The size of the pork shoulder will depend on the number of servings you need, but a good rule of thumb is to calculate about 1/3 to 1/2 pound of raw meat per person. Keep in mind that the pork will shrink during cooking, and you'll also need to account for any bone or excess fat that may be removed before serving. If you can't find a pork shoulder or prefer a leaner cut, a boneless pork loin can also be used, although the end result may not be as tender and juicy as with a pork shoulder. If you're in the UK, this is what you're most likely to find in the supermarkets; rolled pork shoulder. It most likely comes with a big slab of skin you'll remove. if you can, support your local butcher and get a nice piece of pork shoulder. ![Overhead shot of seasoned slow cooker Texas pulled pork in a cast iron skillet](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-4.jpg) Browning the pork ## Key Ingredients for Texas-Style Pulled Pork To create an authentic Texas-style pulled pork, you'll need a combination of flavourful ingredients that will infuse the meat with a perfect balance of sweet, tangy, and smoky flavours. Most recipes will tell you to use BBQ sauce. Although I'm not totally against that if you can get a really high-quality one, I'm going to suggest a set of ingredients that will result in a thick home made sauce, cooked right along with the pork in the slow cooker. I'll also be using prunes instead of brown sugar. I's much rather save the sugar for dessert. Here are the key ingredients for this dish: - **Bone broth:** This is going to form the basis of our BBQ sauce. If you like it more tomato based, you could certainly add a few tablespoons of tomato puree and half a tin of chopped tomatoes. - **Prunes:** Adds a touch of sweetness to balance the tanginess and smokiness of the other ingredients. I use these instead of brown sugar. You could also use dates such as Medjool. - **Apple cider vinegar:** Provides a tangy and acidic element that helps to tenderise the meat and enhances the overall flavour profile. I also like to add a little balsamic vinegar for sweetness and depth of flavour. - **Chilli powder:** Imparts a subtle heat and smokiness that's characteristic of Texas-style BBQ. I go for chipotle to add extra smokiness. - **Worcestershire sauce:** Adds depth of flavour with its savoury, slightly tangy taste. - **Onion and garlic:** Aromatics that add a depth of flavour and complement the other ingredients. - **Bay leaves and thyme:** Bring beautiful fresh herb aromatic notes. ![Overhead shot of chillies and onions for slow cooker Texas pulled pork cooking in a stainless pan](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-3.jpg) Cooking off and charring the onions and peppers ## Preparing the Pork and Seasoning Before you start cooking your slow cooker Texas pulled pork, it's essential to prepare the meat and apply the seasoning properly. Follow these steps: Step 1: Trim excess fat Remove any large, visible pieces of fat from the pork shoulder. Leaving some fat is fine, as it will help to keep the meat moist during cooking, but excessive fat can lead to a greasy end result. Step 2: For this recipe, we're going to apply the dry rub. I've put together a simple mix of black pepper, smoked paprika, onion powder, garlic powder, chipotle powder, mustard powder and salt. If you'd prefer to buy one ready made, go for a high quality one that doesn't have sugar in it. Apply the dry rub generously over the entire surface of the pork shoulder, pressing it into the meat. Allow the pork to rest for at least 30 minutes, or ideally, refrigerate it overnight to let the flavours penetrate the meat. If you really don't have the patience for that, you can miss the step out completely. Some people like to marinate the pork in a mixture of apple cider vinegar, Worcestershire sauce, and other seasonings. I prefer to let hose do their thing in the slow cooker over the course of cooking, which also saves this extra step. If you do want to try marinating though, place the pork and marinade in a large zip-top bag or airtight container and refrigerate for at least 2 hours or overnight for the best results. Once your pork is seasoned and ready, you can proceed with the slow cooker pulled pork recipe. This recipe is yours, free and no strings. If it made you look like you have your life together, you can tip the kitchen to keep recipes like it coming. Want the full collection? There's a membership from $5/month, but a one-off is very welcome too. [Tip the kitchen (choose your amount) ](https://eatlikeanadult.com/#/portal/support) ![Overhead shot of Texas pulled pork in a slow cooker before cooking](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-6.jpg) Before the slow cook ![Overhead shot of Texas pulled pork in a slow cooker after cooking](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-7.jpg) After the cook ## Serving and Enjoying your slow cooker Texas pulled pork Once your slow cooker Texas pulled pork is cooked and ready to serve, there are various ways to enjoy this delicious dish. Here are some ideas for serving and enjoying your pulled pork: - **Pulled Pork Sandwiches:** Pile the pulled pork high on a soft bun, top with your favourite coleslaw or pickles, and drizzle with some extra BBQ sauce for a delicious sandwich. You could also go for a different type of [pulled pork sandwich](https://eatlikeanadult.com/pulled-pork-sandwich/), such as a [Cubano](https://eatlikeanadult.com/the-ultimate-guide-to-making-the-perfect-pulled-pork-sandwich/). - **Pulled pork sliders:** As above, but with mini-buns. *So* good for gatherings of family and friends. - **How much pulled pork per sandwich?** Generally, 4-6 ounces of pulled pork is a good serving size for one sandwich. - **The best BBQ sauce for pulled pork:** As I mentioned earlier, you'll be making your own BBQ sauce during the cook. You'll blend all of those glorious flavours together which will have mixed with the pork fat. Then you'll reduce it down to a thick BBQ sauce that gets combined with the pulled pork. However, if you do want to buy a BBQ sauce, get the best you can and make sure it doesn't have sugar or [inflammatory seed oils](https://chriskresser.com/how-industrial-seed-oils-are-making-us-sick/?ref=eatlikeanadult.com) in. - **Leftover Pulled Pork Ideas:** Use your leftover pulled pork in tacos, quesadillas, nachos, or even a [pulled pork baked potato](https://eatlikeanadult.com/pulled-pork-baked-potato/) or salad. - **Suggested Side Dishes:** Serve your pulled pork with traditional BBQ side dishes such as coleslaw, baked beans, macaroni and cheese, or cornbread. ![Overhead shot of Texas pulled pork after being shredded](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-8-1.jpg) The pork after being shredded ![Overhead shot of Texas pulled pork sauce from the slow cooker in a cast iron to reduce](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-5.jpg) Reducing the sauce after the cook ![Overhead shot of Texas pulled pork sauce in a cast iron after reducing](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-9.jpg) The sauce after reduction ## Comparing BBQ Styles: Texas vs. Carolina When it comes to BBQ styles, there are some key differences between Texas and Carolina BBQ that are worth exploring: - **Texas BBQ:** Known for its smoky flavours and focus on beef, Texas style BBQ often uses a dry rub of spices on the meat before cooking. The sauce in Texas BBQ tends to be thick, tomato-based, and can range from sweet to spicy. - **Carolina BBQ:** Carolina BBQ is typically pork-centric and is characterized by its tangy, vinegar-based sauces. There are regional variations within Carolina BBQ, with Eastern Carolina sauce being vinegar-based with a hint of spice, and Western Carolina sauce (also known as Lexington Dip) incorporating ketchup or tomato for a slightly sweeter flavour. By understanding the differences between Texas and Carolina BBQ, you can experiment with different flavours and techniques to find your favourite pulled pork style. ![Overhead shot of reduced Texas pulled pork sauce added to the shredded pork](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-10.jpg) Sauce goes back in to the slow cooker to combine ![Overhead shot of reduced Texas pulled pork sauce added to the shredded pork](https://storage.ghost.io/c/c8/de/c8dec2b5-3b9d-4556-a66b-3bf22da70105/content/images/2026/07/Slow-Cooker-Smoky-Pulled-Pork-11.jpg) Combining the sauce ## Frequently Asked Questions About Slow Cooker Texas Pulled Pork **Can you cook pulled pork in a slow cooker with frozen pork?** It's not recommended to cook frozen pork in a slow cooker, as it may not reach a safe internal temperature quickly enough, posing a risk of food-borne illness. It's best to thaw the pork in the refrigerator before cooking. **Do you put liquid in a slow cooker for pulled pork?** The short answer is no, the pulled pork will create its own juices as it cooks. However, I like to add liquid to for extra flavour. I also like to reduce down the liquid at the end, which mixes with the fat and juices from the pork resulting in a beautiful, thick and smooth sauce to coat the pulled pork. **What’s the best liquid to cook pulled pork in?** You have a few options here. Previously I’ve used a combination of blended tinned tomatoes and chicken stock, just chicken stock, or chicken stock with apple juice. I’ve found the best liquid to cook pulled pork in is chicken stock with a little apple cider vinegar and balsamic vinegar. This will add all of the flavour of chicken stock and a delicious sweet and slightly acidic flavour of the vinegar to the pork. **How long can you keep pulled pork warm in a slow cooker?** You can keep pulled pork warm in a slow cooker for up to 2 hours on the "warm" setting. Make sure to monitor the temperature, as it should remain above 140°F (60°C) to ensure food safety. **How long can pulled pork sit out without spoiling?** Pulled pork should not sit out at room temperature for more than 2 hours to avoid spoilage and the growth of harmful bacteria. To preserve pulled pork longer, refrigerate it promptly. **How do you cook frozen pork roast in a slow cooker?** As mentioned earlier, it's not recommended to cook frozen pork in a slow cooker. Always thaw the pork before cooking to ensure food safety. **Can you slow cook pulled pork?** Yes, slow cooking is an excellent method for cooking pulled pork, as it allows the meat to become tender and flavourful. **How long to slow cook pulled pork?** On low heat, cook for 8-10 hours; on high heat, cook for 5-6 hours. The pork should be fork-tender and easily shredded. **Can you overcook pulled pork in a slow cooker?** Yes, overcooking can lead to dry, tough meat. To avoid overcooking, monitor the cooking time and check for tenderness. **What’s the secret to tender pulled pork?** The secret to tender pulled pork is to cook it slowly so that the meat is cooked through and moist. One way to do this is to use a slow cooker, which uses low temperatures. It can be done in 4-6 hours on high (still a relatively low temperature), but I’d suggest going for 8-10 hours on low. **How do we get it smoky without a back yard smoker set up?** We’ll be using some smoky spices such as smoked paprika and chipotle in the pulled pork rub. Plus we’ll also be cooking off the vegetables and pork on the stove first, giving them some colour and flavour. This part is really important. It’s the one thing that a lot of time saving recipes miss out; they put the whole lot in a slow cooker uncooked. The slow cooker is wonderful, but it’s not a magic box It’s best to think of it like a regular pot in an oven at a low temperature. Spending that little extra time cooking off the ingredients first will pay back in flavour in the final product. We’ll simply place the browned veggies and meat in the slow cooker, set it on low and let it do its thing. **Cooking this pulled pork in the oven, rather than a slow cooker** If you don’t have a slow cooker, you can cook this recipe in a pot with a lid in the oven. I’d suggest 140°C (280°F) for 4 hours. Whatever meat you're cooking, the best way to make sure it's properly cooked is to test the internal temperature. For pork, the internal temperature should be 63°C (145°F) ## Tips for Improving Slow Cooker Pulled Pork Flavour To elevate the taste of your slow cooker Texas pulled pork, consider these tips: - Use high-quality ingredients, including a premium BBQ sauce (home made during the cook if you follow my recipe) and fresh herbs and spices. - Marinate or apply a dry rub to the pork shoulder, as discussed earlier, to enhance flavour. - Experiment with adding different spices. I like chipotle, but perhaps you like a different chilli powder. Perhaps you'd like to try adding cinnamon, cumin or coriander too. - Add a splash of your favourite beer or bourbon to the sauce for an extra depth of flavour. I save this for special occasions only, such as having people over, since I want my day to day food to be as healthy as possible. - For a smokier taste, try adding a few drops of liquid smoke to the sauce mixture. I don’t feel good about using Liquid Smoke regularly for health reasons. As usual with these subjects, there’s a lot of debate about whether it’s actually bad for you or not. The truth is there are some carcinogens in Liquid Smoke because it’s essentially smoke suspended in water. But you’ll find those in all smoked foods too; even foods like smoked salmon. If you want to use a few drops every now and then, it’s probably OK. But for me, it’s easy to leave out day to day because this recipe tastes incredible without it. So again I'll do this on a special occasion. ## Storing and Reheating Leftover Pulled Pork Proper storage and reheating are essential for preserving the quality of your leftover pulled pork. Follow these guidelines for storing and reheating: - Allow the pulled pork to cool before transferring it to an airtight (ideally glass) container. You never want to be putting hot or very warm food in a fridge as it will raise the temperature of the whole fridge and affect everything in there. - Store the leftover pulled pork in the refrigerator for up to 3-4 days. - To reheat, place the desired amount of pulled pork in a saucepan and heat gently over low-medium heat, adding a small amount of water or extra chicken broth/beef broth if necessary to keep it moist. - If you have a large amount of leftover pulled pork, consider freezing it in portion-sized containers for up to 3 months. Thaw the frozen pulled pork in the refrigerator before reheating. By following these storage and reheating guidelines, you can enjoy your delicious slow cooker Texas pulled pork for multiple meals. This is a real godsend for busy people and families. Having this on hand in the freezer gives you options for a nourishing meal with little planning. Slow cooker Texas pulled pork is a delicious, tender, and flavourful dish that's just as suitable for a week night meal for two as it is for gatherings, picnics, or big family dinners. The slow cooker method allows the pork to become incredibly tender while absorbing the rich flavours of the sauce. With customizable options, you can create your ideal pulled pork dish that suits your taste buds. By following these tips and paying attention to cooking time, you'll achieve a delicious, tender slow cooker Texas pulled pork that's sure to impress your family and friends. Enjoy your culinary journey and remember to have fun in the process! Did you enjoy this recipe? Did you make any adjustments or have tips for other people making this recipe? Please feel free to leave those in the comments. And if there’s something you’d like to see me cover in the future, let me know that too! ## The Takeaway This is a forgiving, hands-off recipe: once the pork is rubbed, browned and settled into the slow cooker, the long, gentle cook does all the work for you. The chipotle rub brings smoky heat, while the prunes and vinegars balance it with a mellow sweetness and tang in the finished sauce. Pile it into brioche buns, load it over rice, baked potatoes or nachos, or serve it alongside slaw and pickles. If anything, it tastes even better the next day. ### Chicken Marbella with Rice URL: https://eatlikeanadult.com/chicken-marbella-with-rice/ Last updated: 2026-07-24T18:24:18.000Z _This post is for subscribers on the Premium tier only._ ### Bacon Wrapped Asparagus with Poached Eggs URL: https://eatlikeanadult.com/bacon-wrapped-asparagus-with-poached-eggs/ Last updated: 2026-07-24T18:24:19.000Z _This post is for subscribers on the Premium tier only._ ### Simple Beef Stir-Fry with Egg Noodles URL: https://eatlikeanadult.com/simple-beef-stir-fry-with-egg-noodles/ Last updated: 2026-07-24T18:24:19.000Z _This post is for subscribers on the Premium tier only._ ### Garlic Shrimp Avocado Toast URL: https://eatlikeanadult.com/garlic-shrimp-avocado-toast/ Last updated: 2026-07-24T18:24:19.000Z _This post is for subscribers on the Premium tier only._ ### Grilled Peach & Burrata French Toast URL: https://eatlikeanadult.com/grilled-peach-burrata-french-toast/ Last updated: 2026-07-24T18:24:20.000Z _This post is for subscribers on the Premium tier only._ ### Grilled Courgette & Pepper with Burrata & Chimichurri URL: https://eatlikeanadult.com/grilled-courgette-pepper-with-burrata-chimichurri/ Last updated: 2026-07-24T18:24:20.000Z _This post is for subscribers on the Premium tier only._ ### Air Fryer Crispy Chicken Tenders with Sriracha Mayo URL: https://eatlikeanadult.com/air-fryer-crispy-chicken-tenders-with-sriracha-mayo/ Last updated: 2026-07-24T18:24:20.000Z _This post is for subscribers on the Premium tier only._ ### Beef & Liver Meatballs URL: https://eatlikeanadult.com/beef-liver-meatballs/ Last updated: 2026-07-24T18:24:20.000Z _This post is for subscribers on the Premium tier only._ ### Sweet Potato Hash Browns with Poached Egg, Smashed Avocado & Salsa URL: https://eatlikeanadult.com/sweet-potato-hash-browns-recipe/ Last updated: 2026-07-24T18:24:21.000Z _This post is for subscribers on the Premium tier only._ ### Slow Cooked Chicken, Broccoli & Blackened Corn Burritos URL: https://eatlikeanadult.com/slow-cooked-chicken-broccoli-blackened-corn-burritos/ Last updated: 2026-07-24T18:24:24.000Z _This post is for subscribers on the Premium tier only._ ### Air Fryer Balsamic Potato Wedges URL: https://eatlikeanadult.com/air-fryer-balsamic-potato-wedges/ Last updated: 2026-07-24T18:24:25.000Z _This post is for subscribers on the Premium tier only._ ### Steak Egg Wraps with Blackened Corn Salsa URL: https://eatlikeanadult.com/steak-egg-wraps-with-blackened-corn-salsa/ Last updated: 2026-07-24T18:24:25.000Z _This post is for subscribers on the Premium tier only._ ### Hash Browns with Salmon, Avocado & Lemon Dill Crème Fraîche URL: https://eatlikeanadult.com/hash-browns-salmon-avocado-lemon-dill-creme-fraiche/ Last updated: 2026-07-24T18:24:25.000Z _This post is for subscribers on the Premium tier only._ ### Kimchi Fried Rice: A Flavour-Packed Recipe for Healthy Home Cooks URL: https://eatlikeanadult.com/kimchi-fried-rice/ Last updated: 2026-07-24T18:24:26.000Z _This post is for subscribers on the Premium tier only._ ### Cauliflower Tortillas URL: https://eatlikeanadult.com/cauliflower-tortillas/ Last updated: 2026-07-24T18:24:26.000Z _This post is for subscribers on the Premium tier only._ ### Tomato Sauce with Bone Broth URL: https://eatlikeanadult.com/tomato-sauce-bone-broth/ Last updated: 2026-07-24T18:24:26.000Z _This post is for subscribers on the Premium tier only._ ### Protein Rice: A Flavourful, High-Protein Twist on a Classic URL: https://eatlikeanadult.com/protein-rice/ Last updated: 2026-07-24T18:24:26.000Z _This post is for subscribers on the Premium tier only._ ### Chicken Thigh, New Potatoes & Broccoli One Pot Meal URL: https://eatlikeanadult.com/chicken-thighs-potatoes-slow-cooker-one-pot/ Last updated: 2026-07-24T18:24:27.000Z _This post is for subscribers on the Premium tier only._ ### How to Make Gluten-Free Egg Wraps URL: https://eatlikeanadult.com/how-to-make-gluten-free-egg-wraps/ Last updated: 2026-07-24T18:24:27.000Z _This post is for subscribers on the Premium tier only._ ### How to Caramelise Onions (No Sugar) URL: https://eatlikeanadult.com/how-to-caramelise-onions-no-sugar/ Last updated: 2026-09-30T08:19:38.000Z Once a week, I put a big pan of onions on the hob and leave them to it. An hour later, I have a tub of the best thing in my fridge: sweet, sticky caramelised onions with a depth of flavour you can't fake. No sugar, just onions, oil, salt and time. They go on everything. Steaks, sausages, burgers, stirred through soups and stews. My favourite is sourdough toast with goat's cheese and rocket, piled high with onions. Just thinking about it makes me want to get in the kitchen. A batch is also the start of a very good French onion soup. Most recipes add sugar to speed things up. It isn't needed. Onions are full of their own sugars, and cooking them slowly brings those out. Once you've made them this way, you won't go back. ### Worth knowing before you start - **Onions:** Brown or yellow onions give the best result, sweet and rich without needing any help. Red onions work, but they're less jammy. - **Heat:** Low and slow is the whole trick. Too high and they burn before they sweeten; too low and they steam and never colour. - **Leave them alone:** Letting the onions sit for 1–3 minutes between stirs gives them time to catch and brown. Stirring constantly slows everything down. - **Pan:** Use your widest pan so the onions aren't piled up. The salt draws out moisture early on, and a wide pan lets it cook off. - **The stages:** They go from wet and soft, to juicy, to browning, to properly caramelised. You'll smell the change before you see it. **Makes** about 1¼ cups (300ml) | Prep 10 mins | Cook 50 mins | Total 1 hour ### Ingredients - 5 large brown or yellow onions (about 1.1kg / 2½lb) - 60ml (¼ cup) olive oil - 1 tsp fine sea salt - Water, for deglazing - 1 tbsp balsamic vinegar ### Method **Step 1: Prepare the onions** 1. Cut the tops and root ends off the onions and peel away the dry, papery outer layers. 2. Halve each onion from top to root. 3. Lay the halves flat and slice into thin half-moons, about 5mm thick. **Step 2: Soften the onions** 1. Heat the olive oil in a large sauté pan, 28–30cm (11–12in), over a medium-high heat. 2. Test the heat with one slice of onion; it should sizzle straight away. 3. Add the remaining onions and the salt. 4. Toss with tongs for 8–10 minutes, until soft, juicy and noticeably reduced. **Step 3: Caramelise** 1. Leave the onions for 1–3 minutes without stirring, then stir and scrape up any browned bits from the base of the pan. 2. Keep repeating this for 20–25 minutes. If the base catches or darkens too quickly, add a splash of water and scrape the pan clean. 3. Turn the heat down to medium-low and keep going, stirring every few minutes, for a further 10–15 minutes, until the onions are deep golden brown, soft and jammy. Don't rush this bit. **Step 4: Finish** 1. Take the pan off the heat and stir in the balsamic vinegar. 2. Leave to cool completely before storing. ### Can you freeze caramelised onions? Yes, and it's worth doing. Once cool, spoon them into an ice cube tray and freeze until solid. Then tip the cubes into a freezer bag. You can also spread them flat in a bag, about 1cm thick, and snap off what you need. They keep for up to 3 months. Drop them straight into soups and stews from frozen, or thaw overnight in the fridge. **Storage:** Keep in an airtight container in the fridge for up to 5 days. **Reheating:** Warm through in a pan with a splash of water. ### Why it's worth the hour This recipe teaches patience more than technique. There's nothing clever going on: heat, time and knowing when to leave the pan alone. The reward is out of all proportion to the effort. One batch on a Sunday makes a whole week of meals better. Russell ### Egg Wraps with Pulled Lemon Pepper Chicken Breast, Pesto & Rocket URL: https://eatlikeanadult.com/egg-wraps-pulled-lemon-pepper-chicken-breast-pesto-rocket/ Last updated: 2026-07-24T18:24:27.000Z _This post is for subscribers on the Premium tier only._ ### Chipotle Chicken Thigh Tacos URL: https://eatlikeanadult.com/chipotle-chicken-thigh-tacos/ Last updated: 2026-07-24T18:24:28.000Z _This post is for subscribers on the Premium tier only._ ### Malaysian Chicken Thigh Curry URL: https://eatlikeanadult.com/malaysian-chicken-thigh-curry/ Last updated: 2026-07-24T18:24:28.000Z _This post is for subscribers on the Premium tier only._ ### Slow Cooked Chipotle Chicken Lunch Box URL: https://eatlikeanadult.com/slow-cooked-chipotle-chicken-lunch-box/ Last updated: 2026-07-24T18:24:28.000Z _This post is for subscribers on the Premium tier only._ ### Slow Cooked Chipotle Chicken Egg Wraps URL: https://eatlikeanadult.com/slow-cooked-chipotle-chicken-egg-wraps/ Last updated: 2026-07-24T18:24:29.000Z _This post is for subscribers on the Premium tier only._ ### Fake Pho URL: https://eatlikeanadult.com/fake-pho/ Last updated: 2026-07-24T18:24:29.000Z _This post is for subscribers on the Premium tier only._ ### Chicken & Red Cabbage Sauerkraut Tacos URL: https://eatlikeanadult.com/chicken-red-cabbage-sauerkraut-tacos/ Last updated: 2026-07-24T18:24:29.000Z _This post is for subscribers on the Premium tier only._ ### Chipotle Mayo Sardines on Rye URL: https://eatlikeanadult.com/chipotle-mayo-sardines-on-rye/ Last updated: 2026-07-24T18:24:30.000Z _This post is for subscribers on the Premium tier only._ ### Sweet Potato Cookies URL: https://eatlikeanadult.com/sweet-potato-cookies/ Last updated: 2026-07-24T18:24:30.000Z _This post is for subscribers on the Premium tier only._ ### Broccoli Rabe Salad with Charred Greens & Sunflower Tahini URL: https://eatlikeanadult.com/broccoli-rabe-recipe/ Last updated: 2026-07-24T18:24:30.000Z _This post is for subscribers on the Premium tier only._ ### Balsamic Onion & Feta Frittata (Oven Baked) URL: https://eatlikeanadult.com/balsamic-onion-feta-frittata/ Last updated: 2026-07-24T18:24:31.000Z _This post is for subscribers on the Premium tier only._ ### Breakfast Egg Wraps with Beet & Goat Cheese URL: https://eatlikeanadult.com/breakfast-egg-wraps-beet-goat-cheese/ Last updated: 2026-07-24T18:24:31.000Z _This post is for subscribers on the Premium tier only._ ### Baked Butternut Squash Cubes, Kale & Crispy Chickpea Salad URL: https://eatlikeanadult.com/baked-butternut-squash-cubes/ Last updated: 2026-07-24T18:26:06.000Z ![Baked butternut squash cubes with steamed kale, crispy chickpeas and tahini sauce on a black plate](https://eatlikeanadult.com/wp-content/uploads/2019/04/baked-butternut-squash-cubes-1.jpg) If you're wondering what to do with roasted or baked butternut squash, this recipe is really going to give you a tasty answer to that question. Rather than using a roasted whole butternut squash, we're going to cut it into cubes, bake it, then serve with some beautiful bright green steamed kale, crispy chickpeas and bring it all together with a tahini, miso and orange sauce. Very simple, very tasty and perfect for a hearty and healthy dinner for the whole family. If you have someone in the family that wants to add some chicken to this, then I'd suggest some very simply baked lemon and pepper chicken breast. If you're a fan of cinnamon, I can recommend a sprinkle of that on the butternut squash before you bake it. That will also go well with the orange juice in the sauce. Some people like to bake their butternut squash in brown sugar, but I find it plenty sweet enough without. If I'm going to indulge in sugar, I prefer to keep it to dessert :) ![Close up of baked butternut squash cubes with steamed kale, crispy chickpeas and tahini sauce on a black plate](https://eatlikeanadult.com/wp-content/uploads/2019/05/baked-butternut-squash-cubes-2.jpg) ### Health Benefits of Butternut Squash Butternut Squash itself is a great source of fibre, as well as vitamins A, C, E and B. It's a great source of minerals calcium, magnesium and zinc too. **Related:** [**Butternut Squash Nutrition**](https://draxe.com/butternut-squash-nutrition/?ref=eatlikeanadult.com)