Salt pork is a type of cured, unsmoked pork that is high in fat. It gets its name from the heavy salt content used to cure and preserve it. Salt pork is most commonly used to flavor dishes like beans, greens, soups, and stews. It adds a savory, salty, smoky flavor. While salt pork may seem like an old-fashioned ingredient, it’s still commonly used in many traditional recipes. One classic dish that makes use of salt pork is baked beans. The salty, fatty pork adds tons of flavor to the beans as they cook low and slow. But is it safe to eat salt pork in beans? Let’s take a closer look.
Is Salt Pork Safe to Eat?
Salt pork that is properly cured and stored is generally considered safe to eat. The heavy salting and drying process preserves the pork by preventing bacterial growth. However, there are a few safety precautions to keep in mind:
- Purchase salt pork from a reputable source and inspect it thoroughly before using. It should have a firm texture and uniform white to pink color.
- Avoid salt pork with an off smell or slimy texture, as this could indicate spoilage.
- Store salt pork in the coldest part of the refrigerator, tightly wrapped. Use within 1 month of opening.
- Salt pork is uncooked, so it’s essential to cook it thoroughly to an internal temperature of at least 145°F to destroy any potential bacteria.
- Take care to avoid cross-contaminating other foods with raw salt pork juices.
If these basic food safety guidelines are followed, salt pork poses minimal risk of foodborne illness. The curing process creates an environment where pathogenic bacteria are unlikely to survive.
Nutritional Profile of Salt Pork
While safe to eat in moderation, salt pork is high in saturated fat and sodium, so it’s not a very nutritious food:
| Nutrient | Amount in 3 oz Salt Pork |
|---|---|
| Calories | 270 |
| Total Fat | 27 g |
| Saturated Fat | 10 g |
| Sodium | 1080 mg |
| Protein | 8 g |
As you can see, a 3 ounce serving of salt pork contains over 1000 mg of sodium, which is nearly half the recommended daily limit. It also provides a third of the saturated fat you should consume in a day.
The high sodium and saturated fat content means salt pork should be eaten in moderation as part of an overall healthy diet. It can fit into a balanced diet, but it’s best to limit portion sizes to around 1-2 ounces.
Should You Rinse Salt Pork Before Cooking?
Most recipes call for rinsing salt pork before cooking with it. This helps remove excess surface salt and impurities. Rinsing won’t significantly affect the final sodium content, but it can help mellow out the saltiness.
Here are some tips for rinsing salt pork:
– Place the salt pork in a colander and rinse under cool running water for 30-60 seconds.
– Pat dry thoroughly with paper towels before cooking.
– If the salt pork came in a plastic package, discard the brine/liquid it was packed in.
– Rinse just before cooking, not when you first bring it home from the store.
– Avoid soaking salt pork in water, as this can wash away flavor. A quick rinse is sufficient.
Rinsing is especially important when using salt pork in a recipe like baked beans or soup, where the pork cooks in liquid. This helps prevent the finished dish from becoming overly salty.
How to Cook Salt Pork for Baked Beans
Baked beans are a classic dish to use salt pork in. Here is a simple method:
Ingredients:
- 1 pound dried navy beans
- 2-3 ounces salt pork
- 1 onion, diced
- 1 cup barbecue sauce
- 2 tablespoons brown sugar
- 1 teaspoon dry mustard
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- Rinse the salt pork under cool water and pat dry.
- Chop the salt pork into 1/2 inch cubes.
- Place the beans in a pot, cover with water, and bring to a boil. Boil for 2 minutes, then remove from heat and let sit for 1 hour.
- Drain and rinse the beans. Transfer to a baking dish.
- Add the salt pork, onion, barbecue sauce, brown sugar, mustard, and paprika. Stir to combine.
- Bake at 325°F, covered, for 2-3 hours until beans are tender.
- Remove lid and continue baking 30 minutes to thicken sauce.
- Season with salt and pepper to taste before serving.
The saltiness of the pork flavors the beans as they bake. Be sure the beans are fully cooked through before serving.
What Cuts of Pork Can Be Salt Cured?
While “salt pork” refers to fatback cured with salt, other cuts of pork can also be cured this way:
Belly
Pork belly, with its high fat content, can be salt-cured just like fatback. This produces a saltier, more tender cured pork known as salt pork belly.
Jowl
Jowl meat from the hog’s cheek area can be cured into salt jowl, also called cured jowl bacon. It has a texture between bacon and ham.
Shoulder
Pork shoulder, when cured with salt, transforms into cottage bacon, a leaner alternative to regular salt pork.
Side Meat
Salt-curing the ribs and belly together results in side meat, also called streak o’ lean. It has streaks of meat and fat.
Trotters
Pigs feet can also be cured into an item known as salt trotters, pickled pigs feet, or petit salé.
So while salt pork specifically refers to fatback, a variety of salt-cured pork products can be made from other cuts. The finished texture depends on the cut’s fat ratio.
What Beans Go Well with Salt Pork?
The rich, salty flavor of salt pork pairs nicely with dried beans that have a creamy texture. Some bean varieties that complement salt pork include:
Navy Beans
Small white navy beans hold up well to long cooking times, making them a classic choice for baked beans with salt pork.
Great Northern Beans
Large white beans have a creamy, almost buttery flavor that’s nicely enhanced by salty cured meat.
Cannellini Beans
Buttery, smooth cannellini beans pair wonderfully with salty pork flavors.
Pinto Beans
Earthy, sturdy pinto beans are a good choice for simmering with salt pork in soups or stews.
Black Beans
The meatiness of black beans is complemented by the rich umami flavor of cured pork.
Kidney Beans
Hearty, dense kidney beans hold up well to prolonged braising with salt pork.
Cranberry Beans
These large, creamy beans work well in dishes like cassoulet with salt pork or other cured meats.
So feel free to experiment with different bean varieties when cooking with salt pork. Just avoid delicate beans that won’t stand up to the extended cooking times.
Can You Substitute Bacon for Salt Pork?
Bacon makes a suitable substitute for salt pork in most recipes. The main considerations are:
- Use a thick-cut, hearty bacon. Thin sliced breakfast bacon may overcook and burn.
- Uncured bacon varies widely in salt content. Taste the dish before serving, and adjust salt if needed.
- The smokiness of bacon may overpower more delicate recipes. In those cases, try smoked ham.
- Bacon contains less fat than salt pork. Supplement with cooking oils if the dish seems dry.
- Chop or dice the bacon into small pieces for even distribution and texture.
In general, substituting 1 ounce of bacon for 1 ounce of salt pork should yield good results. But you may need to tweak cooking times and seasonings based on the bacon’s thickness and flavor profile.
Salt Pork Recipe Ideas
Beyond beans, salt pork can lend its distinctive salty, meaty flavor to all kinds of dishes:
Soups
Add cubes of salt pork to bean, lentil, split pea, or potato soups.
Greens
Braise bitter greens like collards or mustard greens with salt pork.
Rice
Stir crispy cooked salt pork into rice pilafs and risottos.
Cornbread
Cook diced salt pork into cornbread batter for savory baked cornbread.
Seafood
Salt pork gives rich umami flavor to seafood stews and chowders.
Potatoes
Saute potatoes with salt pork for flavorful hash browns or potatoes.
Cabbage
Use salt pork when braising or stuffing cabbage rolls, spareribs, etc.
With its long shelf life and concentrated flavor, salt pork is a handy ingredient for adding a tasty punch of pork goodness to all kinds of recipes.
Conclusion
Salt pork is a cured, salty type of preserved pork that adds rich flavor when cooked slowly with beans or other ingredients. While high in sodium and saturated fat, it can be enjoyed moderately as part of an overall balanced diet. Salt pork should be rinsed before use to remove excess saltiness. It pairs especially well with dried beans, but can also lend its signature salty, meaty flavor to soups, greens, vegetables, and more. Bacon can substitute for salt pork in most recipes. With its long shelf life and concentrated porky flavor, salt pork is a versatile and tasty pantry staple.