In his cooking series, Denver’s Nick Massie prepares meals showing how to apply the CrossFit dietary prescription of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Today’s dish is kalua pork.

Kalua pork is Massie’s version of roasted pork in a Hawaiian luau style. He uses a pork shoulder and roasts it at 350 degrees for several hours. For the seasoning, he rubs salt, chopped garlic, liquid smoke and tamari sauce into a scored roast and wraps it in multiple layers of aluminum foil.

“What that’ll do is just make sure all the juices from this pork shoulder are going to stay in this package,” Massie says.

Next, Massie places the roast on a rack inside a four-inch hotel pan to increase airflow around the roast during cooking, and he then places the pan in the preheated oven. Massie also shows how fast he can prepare a simple salted roast wrapped in foil, and he bakes the roast for the same amount of time as the seasoned roast.

Once the roasts are fall-apart tender, Massie shreds them and mixes them with the juices that collected in the foil and at the bottom of the pan. The meat is ready for a meal, so Massie provides some serving suggestions.

Avoid watching this one on an empty stomach.

Download the recipe here: Kalua Pork.