Hawaiian Pulled Pork Tacos
A Dish that Beats Me
I have to be honest with all of you—this dish makes me mad.
I’ve tried to improve it. I’ve added spices, poured in orange juice, leaned it sweet, leaned it savory, even flirted with bitter notes. Some of those turned out fine. Some made it worse. A few were just lateral moves. But none of them—not a single one—were objectively better.
Some versions fit a mood or season better. But I keep coming back to the simplest version: pork shoulder, liquid smoke, salt, slow cooker.
And that drives me nuts.
I’m the kind of person who gets excited by new techniques, obscure flavor theories, gadgets. I’ve got a meat grinder, a meat slicer, pressure cookers, blenders in more shapes than I care to admit. I dream about that Japanese omelet—the one that slices open into a perfect soft scramble over rice. That’s the kind of magic I want to master. I want to hand you a version of this dish that uses forty tools, nine burners, a smoking gun, and liquid nitrogen.
But if I’m going to give you the truth? This dish is perfect exactly how it is.
Pork. Salt. Smoke. Time. Perfect every time.
…That said, I did turn it into a taco with slaw and pineapple salsa. Some habits die hard.
Hawaiian Pulled Pork Tacos
Ingredients
2 pounds pork shoulder
1 tablespoon liquid smoke
1 tablespoon salt
2 cups cabbage
1 cup carrot
1/4 cup mayonnaise
1 cup canned pineapple
1 small red onion
1 Hawaiian chili pepper
1 lime
1 tablespoon fresh cilantro
8 corn tortillas
Step 1: Preparation
Shred the cabbage and carrots.
Dice the red onion.
Chop the cilantro.
Taste the chili pepper. If it’s too spicy, remove the seeds, then dice it.
Step 2: Cook the Pork
Place the pork shoulder in a slow cooker. Add the liquid smoke and rub in the salt generously.
Cover and cook on low for 8 to 10 hours, until the pork is tender and easily shredded with a fork.
Shred the pork in the slow cooker, mixing it with its juices.
Progress indicator:
The pork should pull apart easily and feel moist as you stir. You’ll notice the fat softening into the juices, giving it a glossy texture.
Taste and adjust:
It should taste smoky and savory with a lingering saltiness.
If the smoke flavor fades in the background, stir in just a drop more liquid smoke and let it sit for 5 minutes.
If the salt is too light, dust in a pinch, stir well, and wait until the next bite before deciding again.
If it feels one-note, a squeeze of lime can lift it without breaking the warmth.
Step 3: Prepare the Slaw
Combine the cabbage and carrot in a mixing bowl.
Add the mayonnaise and a pinch of salt. Mix until evenly coated.
Taste and adjust:
It should taste crisp and creamy, with the vegetables leading and the mayo sitting quietly underneath.
If the salt doesn’t show up right away, add a pinch and mix again.
If the mayo coats too heavily or clings to the roof of your mouth, cut through it with a touch of lime.
If it still feels dull, a few drops of vinegar will sharpen it without shifting the overall flavor.
Step 4: Make the Pineapple Salsa
Combine the pineapple, red onion, chili, cilantro, and juice from half a lime in a bowl.
Sprinkle with salt and mix gently.
Taste and adjust:
It should pop—sweet first, then heat, with a citrus finish that makes you want another bite.
If the sweetness takes over, stir in a bit of extra onion or chili for contrast.
If the flavor fades too quickly, another small splash of lime can help it land harder.
If it tastes bright but lacks body, a drop of olive oil can pull it together.
Step 5: Warm the Tortillas
Heat each tortilla on a dry skillet over medium heat until soft and lightly toasted.
Progress indicator:
The tortillas should bend without cracking and give off a soft, toasted corn smell. Surface may spot or darken slightly.
Step 6: Assemble the Tacos
Add a portion of pulled pork to each tortilla.
Top with a layer of slaw, then spoon on some pineapple salsa, garnish with cilantro.
Make It Your Own
This one’s simple, but it hits hard. Each part is doing a clean, direct job—and that’s the point. It doesn’t need help, but it can carry more if you want.
Sometimes I pan-crisp the pork for five minutes to get texture at the edges—works great for left overs. A few chopped macadamias or toasted peanuts in the salsa give a little surprise without shifting the dish. I might quick-pickle some ginger slices and drop them over the top of everything, , just enough to know they are there.
The Pork
Pork shoulder’s the classic—shreds easy, holds flavor, melts just enough. If you want more richness, pork belly will lean heavier and give you soft-fat contrast in every bite. Duck leg pulls apart the same way but adds a deeper, darker kind of meatiness. For something leaner, turkey thigh can take on smoke just as well with a bit less weight. If you’re skipping meat, jackfruit does the job with the right treatment. Braised in tamari and miso, it picks up the savory notes and pulls like it belongs.
The Slaw
It’s just mayo and salt—but that’s what keeps it clean. If you want more body, Greek yogurt stiffens it and brings a little tang without going sharp. Jicama or daikon will crunch colder and feel cleaner on the tongue. For a twist that still feels anchored, green papaya or firm apple give you chew and just a hint of brightness. Not sweet. Just enough to make the cabbage taste more alive.
The Salsa
Pineapple’s doing all the work here—sweet, sharp, wet. If you use fresh, it’ll hit harder and feel tighter. Grilled mango gives you a deeper sweetness if you want it to stretch out. If your chili bites too fast or too floral, swap it for a sweet red pepper and finish with a little vinegar or hot sauce—lets you control where the heat lands. Adding shaved fennel or cucumber turns the whole thing cooler, snappier, more palate-cleansing. Watermelon cools the dish down instead of resetting it. Softer sweetness, less acid, more juice. You’ll need extra lime and a tighter dice so it doesn’t go soggy. Scoop it with a slotted spoon—too much liquid and the tortilla won’t hold. Works best if you keep everything else sharp: plenty of cilantro, maybe a pinch of vinegar to pull it back into balance.
Step It Up
Char the pineapple
Don’t just grill it—burn it a little. You want blistered edges and smoky sugar. The sweetness tucks into the char and stops acting like dessert.
Crisp the pork
After shredding, lay it out and broil it till the edges snap and the center stays soft. Spoon some juice over it first. You’re not drying it out—you’re waking it up.
Make tortillas by hand
Store-bought folds. Homemade bends. It smells like corn, it chews like bread, and it holds the taco like it means it.
Smoke the pork gently
No need to go full barbecue. Use a bit of fruitwood and cover the meat once the color shows up. You’re not building bark—you’re just giving it a kiss of smoke that runs through the whole thing.
Bury a whole pig
Use clean river sand—it holds heat. Not gypsum sand. Dig four feet down. Lava rocks go on the bottom (but not pumice—it knows what it did). Fire goes in before sunrise. When the rocks go white, drop the pig, cover with banana leaves and burlap, then bury it like you’re hiding evidence. Eight hours later, dig it up. Eat with your hands. No side dishes. No chairs.
Nerd Stuff
Locators
When is this dish best?
Late spring through early fall—especially after periods of emotional or sensory flatness. This dish speaks in bold colors: sweet, spicy, fatty, fresh. It reminds the body what hunger feels like, and what satisfaction tastes like. Not heavy, but not soft. Good for re-entry—after heartbreak, boredom, overwork, or even isolation.
It suits early evening best, when the light is warm and the body wants flavor but not sedation. The pineapple nudges digestion awake with bromelain, while the chili stirs circulation gently without jarring the nervous system. Pork shoulder brings glycine and glutamine for gut repair and dopamine balance—particularly useful if you're rebuilding appetite after stress or undernourishment.
The texture isn’t crunchy—but it resists. The chew of cabbage and carrot slows each bite just enough to wake your mouth up. The meat pulls but holds. The salsa slips in sweet and sharp. It’s a meal that gives tactile shape to flavor, helping the body re-engage after overstimulation, where everything has felt too loud or too dull.
Use this when you need permission to feel good again. Not in a gentle way, but in a vivid one. This isn’t comfort food—it’s wake-up food. It says, you’re still here. you still taste things. go live something.
Hormones
For an estrogen-dominant target
Best during week 1 or early week 2 of a 28-day cycle—just after menstruation, when estrogen is rising and the body is rebuilding. This meal supports gentle hepatic activity without pushing full detox. Pineapple and onion encourage glucuronidation and bile flow, while the cabbage and carrot bring fiber to help move excess estrogen out. Pork shoulder offers glutamine and glycine, easing gut repair and rehydration. The heat from chili may help boost circulation and ease lingering cramping or fog. Late morning to early afternoon is best—cortisol is lowering, blood sugar is more stable, and the body is receptive to light stimulation without sharp spikes.
For an androgen-dominant target
Best during days 7 to 14 of a typical 28-day male cycle—when testosterone is stable, dopamine rhythms are clear, and the body is primed for action without aggression. Pork delivers saturated fat and amino acids that support testosterone synthesis and dopamine tone. Chili and pineapple assist nitric oxide production and endothelial tone, ideal for midday circulation and cognitive flow. The salsa’s acid-sweet profile sharpens focus without overstimulating the gut. Best eaten in the early afternoon, when vasodilation, insulin sensitivity, and neuromuscular coordination are aligned—especially after movement or work.
Calorie State
In a deficit
This meal supports gentle refeeding. The pork provides collagen and complete protein to help with tissue repair and gut lining support. Pineapple adds a moderate amount of sugar, paired with enzymes that assist protein breakdown—reducing digestive workload. The fiber is present but not excessive, helping restore gut rhythm without causing bloating or urgency. It’s especially useful when the body is coming out of autophagy—after periods where internal resources were used for maintenance—and is ready to rebuild with external fuel.
At maintenance
This dish offers even energy and smooth digestion. The mix of protein, fat, fruit sugars, and acids helps support stable blood glucose and digestive motility. Pork supports muscle recovery and daily protein turnover. The pineapple salsa and lime juice lightly stimulate liver and gallbladder activity, keeping nutrient processing efficient. It works well mid-day or early evening—especially when the goal is calm focus, physical restoration, or emotional stability.
In surplus
Even when energy needs are met, this dish helps the body stay responsive. The vinegar, pineapple, and chili encourage bile flow and insulin sensitivity, which can reduce the sluggishness sometimes associated with larger meals. While pork shoulder is rich, it’s served in a format that limits volume and encourages pacing. This makes it a good option when nourishment is abundant but continued alertness or circulation support is still needed.
Mood
strong: needs mild behavior, 5.6
Helps with: drive and emotional steadiness, resilience during stress, coping with low mood
Contains: glutamate, magnesium, zinc, saturated fat, tyrosine
How to activate:
for all mood support, eat in warmth with full sensory attention
for coping with low mood specifically, eat in stillness with warmth or grounding touch
Digestion
moderate: needs mild behavior and moderate pairing, 5.5
Helps with: digestive rhythm and comfort, appetite consistency, gentle reentry into solid meals
Contains: acetic acid, limonoids, organosulfur compounds, magnesium, dietary fiber
How to activate:
for all digestion support, eat warm and chew slowly, paired with ½ cup black beans
Sleep
moderate: needs moderate behavior and moderate pairing, 3.9
Helps with: circadian rhythm regulation, wind-down and pre-sleep calm
Contains: magnesium, resistant starch, glutamine, glutamate precursors (glutamic acid, isoleucine)
How to activate:
for all sleep support, eat earlier in the day and end with quiet, paired with 1 glass (8–12 oz) tepache
for circadian rhythm regulation specifically, follow the meal with light or darkness cues
Learning and Focus
strong: needs moderate behavior, 4.3
Helps with: mental clarity and focus, task initiation and follow-through
Contains: glutamate, arginine, magnesium, tyrosine, B6
How to activate:
for all learning and focus support, eat before writing or problem-solving
Muscle and Physical Repair
strong: needs moderate behavior, 6.3
Helps with: tissue repair and recovery, post-exertion rebuilding
Contains: arginine, leucine, glutamine, zinc, lysine
How to activate:
for all muscle and physical repair support, eat after movement and rest fully
Inflammation and Pain
moderate: needs mild behavior and moderate pairing, 4.7
Helps with: inflammatory balance, tissue healing and comfort
Contains: polyphenols, magnesium, organosulfur compounds, vitamin C, bromelain
How to activate:
for all inflammation and pain support, rest warmly after eating, paired with 1 glass (8–12 oz) non–rum, tequila, or high-sugar hibiscus-lime agua fresca
Immune Support
moderate: needs moderate behavior and moderate pairing, 4.2
Helps with: immune regulation and resilience, post-stress or post-illness support
Contains: organosulfur compounds, polyphenols, acetic acid, zinc, vitamin C
How to activate:
for all immune support, eat during daylight in a calm setting, paired with 1 glass (8–12 oz) non–rum, tequila, or high-sugar hibiscus-lime agua fresca
Appetite Regulation
strong: needs mild behavior, 6.7
Helps with: steady hunger and fullness cues, eating pace and rhythm
Contains: acetic acid, limonoids, glutamate, salt, dietary fat
How to activate:
for all appetite regulation support, eat in a calm setting and pause briefly during the meal
Fertility and Cycle Support
strong: needs moderate-hard behavior, 4.2
Helps with: hormone rhythm and stability, sperm quality or ovulatory support
Contains: zinc, arginine, magnesium, organosulfur compounds, selenium
How to activate:
for all fertility and cycle support, eat with warmth and movement, then rest afterward
for sperm quality specifically, pair with strength training and consistent intake
for ovulatory rhythm specifically, eat during days 3–10 of cycle with hydration and movement
Trauma and Nervous System Support
strong: needs moderate behavior, 5.0
Helps with: grounding and presence, nervous system reset after stress
Contains: magnesium, glutamate, salt, resistant starch, glycine
How to activate:
for all trauma and nervous system support, eat slowly in stillness with warmth or grounding
for nervous system reset specifically, combine eating with weighted pressure or sensory grounding
Physical Repair and Injury Support
strong: needs mild behavior, 5.2
Helps with: recovery from strain or injury, adrenal and structural repletion
Contains: arginine, vitamin C, zinc, salt, glutamine
How to activate:
for all physical repair and injury support, eat warm and rest fully
Microbiome Support
moderate: needs mild behavior and large pairing, 3.4
Helps with: gut microbial balance, recovery after disruption
Contains: polyphenols, acetic acid, organosulfur compounds, fermentable fiber, bromelain
How to activate:
for all microbiome support, eat slowly in a relaxed setting, paired with 1 cup black beans (doubling usual portion)
Cardiovascular Performance
strong: needs moderate behavior and moderate pairing, 5.7
Helps with: blood flow and vasodilation, circulation under physical load
Contains: arginine, anthocyanins, magnesium, acetic acid, nitrates (trace)
How to activate:
for all cardiovascular performance support, eat warm and move lightly afterward, paired with 1 glass (8–12 oz) non–rum, tequila, or high-sugar alchol hibiscus-lime agua fresca