April 24, 2014 by Lauren Grider
I’ve never made ribs before, and they were on sale, so I wanted to give it a try. One problem: I don’t have a smoker. The reasons are numerous- space, money, time- and I thought this made preparing ribs at home impossible. Then, I came across a recipe for cooking ribs in the oven and finishing them off on the grill. Perfect!
It still takes a long time, though. The recipe I found recommended cooking the ribs at 350 degrees for 2 hours and then 10-15 minutes on a medium heat grill. So, I put the ribs in at around 4:30 this afternoon. Problem: Hubby would be home late, so there wouldn’t be anyone to keep an eye on the oven while I went to Crossfit. Since my childhood home was lost in a fire, I don’t take any chances. So, I let them roast at 350 degrees for about 35 minutes, then I turned the heat off and left them in the warm oven while I went to WOD. When I returned home at around 6:15, I reheated the oven to 350 degrees and let them cook for about another 30 minutes while I got the grill ready.
Today at Crossfit Impulse, we warmed up with an 800 meter indian run using a 10 lb ball. Then, we were given 12 minutes to establish an 8 rep max back squat with instruction to attempt a 5-10 lb improvement over our previously established 8 rep max. I performed: 10 reps with the bar only, 8 reps at 65 lb, 5 reps at 85 lb, 5 reps at 105 lb, 3 reps at 125 lb, and established an 8 rep max of 130lb, a 5 lb improvement over my previous 8 rep max. Then, we rowed 2,000 meters for time: 8:53.
Baby Back Ribs with Paleo BBQ Sauce
Ingredients for the Ribs
1 rack of pork ribs, cut in half
house seasoning, approx 2 tbsp
essence seasoning, approx 2 tbsp
Preheat oven to 350 degrees. Place ribs on a sheet of heavy duty aluminum foil. Season on both sides liberally with house and essence seasonings.
Fold aluminum around ribs to make air-tight packets. Place on a baking sheet and place in the oven. Allow to cook at 350 degrees for 2 hours.
While you wait, make the BBQ Sauce.
Ingredients for Quick-and-Dirty Paleo BBQ Sauce
1 can of organic tomato paste (no sugar on ingredient list)
2 tbsp hot water
1 tbsp raw local honey
1/8 cup coconut aminos
1/8 cup white vinegar
1/2 tsp house seasoning
1 tsp essence seasoning
20 drops of Frank’s original hot sauce (no sugar on ingredient list)
Combine all ingredients and mix well.
While the ribs are finishing up in the oven, get the grill ready.
Remove ribs from the oven and grill over medium heat, basting with BBQ sauce, 10 to 15 minutes or until sauce is thickened and grill marks are sufficient.
Here’s my dinner: 3 ribs and a spinach salad with strawberries, pecans, and goat cheese, dressed with olive oil and balsamic vinegar.