Healthy Rib Recipe?

Amazing ribs without the insulin spike!

Smoked Pork Ribs

Okay, so ribs aren’t exactly the typical healthy choice for a meal but they are a delicious treat and if you do indulge, wouldn’t you rather control how much sugar, salt and random additives end up on your ribs?

First up, you’ll need to buy your racks of pork ribs and any other ingredients you’re missing (they are all marked in BLUE).

  • 1.5kg American Pork Ribs (Un-marinated)

Preheat your BBQ at its lowest heat setting.

Next, you need to make a dry spice rub.

  • 2 tbsp tightly packed Brown Sugar (optional)
  • 2 tsp Dried Oregano
  • 2 tsp of Chilli Powder
  • 1 tsp Ground Pepper
  • 1 tsp Smoked Paprika
  • 1 tsp Mustard Powder
  • 1 tsp Ground Cumin
  • 1 tsp Cayenne Pepper
  • 5 tsp Sea-Salt Flakes (optional)
  • A bottle of Beer, Coca-Cola or water.

Combine these ingredients in a bowl and then add a little liquid to make a paste from your rub. Your choices are Beer, Coca-Cola or Water. Just add it little by little to get the paste to the same consistency as pouring cream. Smother your ribs with the paste and set them aside. (4 hours rest time in the fridge is ideal but not essential if you’re in a rush)

Drain your wood-chips and place them in a smoker box or covered foil tray (follow this link for more info). Put the box on the grill and now it’s time to slow cook your ribs at the lowest setting your BBQ will allow. Stack them with the shiny side down and overlapping to minimize the contact with the grill. Ideally you would raise them up off the grill with a roasting trivet to reduce the direct heat on the ribs.

Rib Diagram
UPDATE – Instead of placing them directly on the grill, place them on a roasting trivet in the same way. This will prevent them from burning on the underside.

Cook them like this for 3 hrs with the lid to your BBQ closed. At the end of the 3 hours remove your ribs and leave them to cool for 15 minutes, slice them into individual ribs and they are ready to serve!

(If you want a real indulgence then add this step at the end. Cover your ribs with a little BBQ sauce and then return them to the grill at a medium heat. Remove the ribs from the grill after 10-15 minutes, add some more BBQ sauce to coat them and then serve with a bib!)

  • BBQ Sauce (optional)