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Whole 30, Low FODMAP Paleo BBQ Sauce + Instant Pot Ribs

March 25, 2018

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

Growing up, ribs were another one of my dad’s specialties – he’s the grill master. I always think of him whenever I think of BBQ sauce and ribs. Does anyone else remember the song from the Chili’s commercial about their baby back ribs? We used to sing that all the time. It was really good marketing. But when it came to taste, nothing could beat my dad’s ribs. Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

I hadn’t had barbecue sauce since going Paleo (so about three years now) up until a few weeks ago when I was in Portland. Clean barbecue sauces can be hard to find, although there are definitely some great Paleo BBQ sauces on the market. That being said, even those tend to be sweetened with dates, honey, or maple syrup. There is absolutely nothing wrong with those ingredients in small amounts, but I personally like to keep my sweeteners to desserts, and I’m also not technically supposed to be having any sweeteners right now while I’m still on my anti-Candida diet.

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

That being said, I went off plan a bit when I was in Portland. Gotta live it up when you’re on vacation! My stomach wasn’t too happy with me, but my mind was! Anyways, I got a burger with BBQ sauce on it, and I realized how much I missed it. I was slightly disappointed though, because the sauce wasn’t really that great. What a waste. It wasn’t bad, but definitely not standout. I decided it was about time I make my own, Christina-approved barbecue sauce. You know what they say… if you want something done right, you’ve gotta do it yourself.

 Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

Ribs are another thing I never tend to make myself. I don’t eat pork very often because it’s harder to find high-quality pork than other high-quality meats. When I do get my hands on high-quality pork, it tends to be cuts other than the ribs. I’ve been on the hunt for some high-quality ribs, though, because one of my best friends and I randomly decided we were craving them and really needed to make them soon. She used to eat my dad’s ribs with me growing up, and we got nostalgic…. you know how it goes. Anyways, I’ve been using Butcher Box recently to deliver grass-fed meat, organic, pasture-raised chicken, and pastured pork straight to my door (this is not sponsored, but I wish it was – ha!), and I saw that they had ribs! So of course I got some.

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

We planned a date, and I was determined to make the perfect paleo, Whole 30, sweetener-free / sugar-free, low-FODMAP barbecue sauce to go with some quick and easy ribs! Besides using sweeteners unnecessarily, it bothers me that most BBQ sauces also have garlic and onions in them, which are gut irritants for many people. I don’t avoid garlic and onions completely, but I am a bit sensitive to them, so I don’t usually use them whenever I’m cooking for myself. It’s more of a once-in-awhile thing. Although, I must tell you – I think my garlic tolerance is improving! Stay tuned.

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

A lot of my clients are sensitive to garlic, onions, and other FODMAPs, though, so I wanted to make something they could enjoy, and also something that anyone on a sugar-free, anti-Candida, or ketogenic diet could have. Anyways, the sauce and ribs turned out amazing, and it was just what I wanted! You can literally throw the ribs in the Instant Pot, and it does all the work for you. If you don’t have an Instant Pot yet, I cannot recommend it enough. Use any type of ribs you want, but I used pork!

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

The BBQ sauce is also incredibly simple to make. All you have to do is toss everything into a sauce pan and let it simmer! The key to this sauce is the liquid smoke. If you’ve never used liquid smoke, it’s basically barbecue in a bottle. It can be hard to find an all-natural one, so I just get this one on Amazon. You won’t need to replenish the bottle often. I chose to put this sauce on ribs, but feel free to slather it on anything you want. I’ve basically been putting it on everything I can think of. Chicken, cauliflower crust pizza, eggs, burgers, cauliflower…it goes with everything.

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

If you haven’t had barbecue sauce in awhile either, I think it’s about time you brought some into your life! This is the perfect easy dish to whip up for a summer barbecue – that time is just around the corner!  This recipe will make plenty of sauce, so you’ll have enough to feed everyone, or plenty of leftovers for yourself! Trust me – you’ll want the leftovers.

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

Whole 30, Low FODMAP BBQ Sauce

Ingredients:

Instructions:

  1. Add all ingredients to a small saucepan over medium heat. Stir until well combined.
  2. Simmer on low heat for about 20 minutes.
  3. Store in an airtight container if you have any leftovers!

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

Instant Pot Ribs

Ingredients:

  • 1 rack of ribs
  • sea salt
  • pepper
  • 1 cup filtered water
  • 1/4 cup apple cider vinegar
  • optional: 1 tsp liquid smoke
  • BBQ Sauce (recipe above)

Instructions:

  1. Remove the lining from the bottom of the ribs by running a knife under the skin, and then pulling it off. (You don’t HAVE to do this, but it makes things easier.)
  2. Add salt and pepper to both sides of the ribs – apply to your liking.
  3. Place the rack inside your instant pot and put the ribs on the rack, wrapping them around the inside. Add the water, ACV, and liquid smoke to the pot. No need to stir anything.
  4. Secure the lid and make sure the instant pot is set to “sealing.” Set the Instant Pot to the meat setting and put the timer on 20 minutes.
  5. Remove the ribs carefully after they’re done, and put them on a baking sheet. Brush the BBQ sauce on top of the ribs, and place under the broiler for about 5 minutes.
  6. Remove and enjoy!

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

What else do you like to put BBQ sauce on other than ribs?! Also, if you make this, don’t forget to tag me on social media (@christinaricewellness) so I can see!

Whole 30, Low FODMAP BBQ Sauce + Instant Pot Ribs

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