Ribs and Sweets with Paleo-Q Sauce – CrossFit Series

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This is one of my favorite meals. I didn’t eat a lot of ribs growing up, but fell in love with them, and pork product in general, in my early 20s. I eventually created Super Radical Rib Rub and got a sweet sponsorship from Camp Chef. The combo of these two things led to the creation of Ribs and Sweets. In most cases, they’re actually Ribs and Yams, but Ribs and Sweets sounds better, no?

I’ve shown how to make the ribs before, but this it he first appearance of a recipe for Paleo-Q Sauce. We make it in large batches at the kitchen as we serve it on both our Ribs and Sweets and Super Radical Tri-Tip. If you’ve never had either of these, be sure to give the recipe a whirl, or, better yet, stop by our booth at The CrossFit Games. We’re adding Tri-Tip to the menu this year and it will be the third consecutive year serving ribs.

My ultimate goal with the ribs is to get into the Nugget Rib Cook-Off in Reno. It happens every year leading up to Labor Day, but it’s tough to get into. I’m going to keep cranking out the ribs and hope for the best! When I do get in, I’ll need some help, so be sure to stay tuned to the site if you’re one who is willing to work…

Keep Your Ribs Radical, Keep your sauce fruity, and by all means…

“Keep It Paleo!”

Your Pal,

Paleo Nick

Ribs and Sweets with Paleo-Q Sauce

Ingredients List:

  • 3 racks baby back ribs
  • 10 sweet potatoes (5” size)
  • 3 cups onions, diced
  • 2 cups frozen mango, diced
  • 2 cups frozen peaches, diced
  • 2 cups tomato puree
  • 5 tablespoons honey
  • ½ cup balsamic vinegar
  • 4 tablespoons olive oil
  • 1 tablespoon granulated garlic
  • Kosher salt, to taste
  • Black pepper, to taste
  • 1 bottle Super Radical Rib Rub (or spice mixture below)

Preparation Instructions for the Ribs:

  1. Add olive oil to a preheated, 8 quart stock pot.
  2. Add onions, peaches and mango to the oil. Season with granulated garlic and a pinch of salt and pepper. Stir to incorporate and continue to cook until caramelization, approximately 6 minutes.
  3. Deglaze the pan with balsamic vinegar and stir to incorporate. Add the tomato puree and honey, lower the heat and cook for 10 minutes, stirring occasionally.
  4. Transfer sauce to an immersion blender and puree to a smooth consistency.
  5. Serve over your ribs and sweet potatoes. One carbohydrate block is 1 oz. of sauce.
  6. You can also refrigerate this for up to 2 weeks or freeze for up to 6 months.

Preparation Instructions for the Paleo-Q Sauce:

  1. Add olive oil to a preheated, 8 quart stock pot.
  2. Add onions, peaches and mango to the oil. Season with granulated garlic and a pinch of salt and pepper. Stir to incorporate and continue to cook until caramelization, approximately 6 minutes.
  3. Deglaze the pan with balsamic vinegar and stir to incorporate. Add the tomato puree and honey, lower the heat and cook for 10 minutes, stirring occasionally.
  4. Transfer sauce to an immersion blender and puree to a smooth consistency.
  5. Serve over your ribs and sweet potatoes. One carbohydrate block is 1 oz. of sauce.
  6. You can also refrigerate this for up to 2 weeks or freeze for up to 6 months.

Preparation Instructions for the Sweets:

  1. Place sweet potatoes on a foil-lined sheet pan and roast at 350°F for 30-40 minutes, or until soft when squeezed from the sides.
  2. Remove potatoes from the oven and allow to cool for 10 minutes.

Ingredients for the Rib Rub:

  • 1 Cup Chili Powder
  • 1/4 Cup Mustard Powder
  • 1/4 Cup Onion Powder
  • ¼ Cup Granulated Garlic
  • 2 Tablespoons Ground Cumin
  • 1 Tablespoon Cayenne Pepper
  • ½ Cup Kosher Salt
  • ¼ Cup Ground Black Pepper

Mix all ingredients and mix until well combined. Store extra in a spice jar in a cool, dry place for up to 60 days.

“Keep It Paleo!”

Zone Breakdown:

Proteins: (67)

3 racks of ribs, about 9 pounds total before they were cooked, cooks down to about 100oz once the bones are removed. With 1.5oz equaling one block, that leaves us with 67 blocks of protein.

Carbohydrates: (78)

We have 10 sweet potatoes. On average one sweet potato gives us 3 blocks per, so that gives us 30 blocks. Next we have 3 cups of onions. With ½ cup equaling one block, that adds 6 more blocks to the total. An additional 6 blocks come from the mango as 1/3 of a cup equals one block and we are using 2 cups. And our two cups of peaches will give us about 2 more blocks as 1 peach, which when diced up equals about one cup, equals one block. We have fore more blocks coming from our puree. ½ cup of puree equals one block. And finally we get 30 more blocks from the honey. ½ of a teaspoon equals one block, so therefore one teaspoon equals 2 blocks, one table spoon equals 5 blocks and 5 tablespoons equal 30. This gives us a total number of carb blocks at 78.

Fats: (36)

Our fats come from our use of olive oil we are using 4 tablespoons and one block equals 1/3 of a teaspoon.   There are 9 blocks on one tablespoon therefore 36 in 4 tablespoons.

Balancing Act:

We can divide this in to 3 block protein meals, that will give us 2.5 carb meals, and a little light on the fat with only about 1 fat block.

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