Slow-Cooked BBQ Pork Ribs
This is your ultimate Sunday recipe—nourishing, satisfying, and built for those cozy, slow-paced days when you're doing laundry, tending to your garden, or prepping for a new week. With just a little upfront prep, these BBQ pork ribs roast away in the oven, filling your kitchen with a warm, smoky aroma that feels like comfort and care.
Unlike the usual store-bought sticky-sweet ribs loaded with additives and natural flavors, this version is a cleaner, hormone-supportive alternative. It’s made with real food ingredients, a homemade dry rub free from artificial preservatives, and a clean BBQ sauce that supports your goals, not sabotages them. And yes—it’s a recipe that loves your hormones back.
Why It’s Good for You:
Protein-rich to support muscle maintenance and blood sugar balance—two critical pillars for hormonal health.
Coconut sugar replaces refined sugars, offering a gentler impact on insulin.
Spices like cumin, garlic, and chili have anti-inflammatory benefits and promote detox pathways.
Slow cooking retains flavor and tenderness while minimizing the need for added fats or processed sauces.
These ribs are not just comfort food—they’re functional food. A meal that nourishes your body, satisfies your tastebuds, and supports a balanced transition into the week. Prep it once, enjoy it twice, and feel good about every bite. Pair with roasted root vegetables, a tangy cabbage slaw, or a side of fermented pickles for a hormone-boosting trifecta: protein, fiber, and probiotics.
RECIPE
Ingredients
7.5 lb pork ribs
Spice Rub:
2 Tbsp pink Himalayan salt
1 tsp chili flakes
2 Tbsp smoked paprika
2 Tbsp garlic powder
2 Tbsp onion powder
1 Tbsp ground black pepper
1 Tbsp ground cumin
2 Tbsp coconut sugar
For Basting & Serving:
2 cups clean BBQ sauce (homemade sauce recipe here or store-bought without gluten, corn syrup, or additives)
Extra BBQ sauce for serving
Instructions
Make the BBQ Sauce (Optional but recommended): If using homemade BBQ sauce, prepare it ahead of time. You can also use a high-quality store-bought version with clean, gluten-free ingredients and no refined sugars.
Mix the Spice Rub: Combine all the dry ingredients for the spice rub in a bowl and mix well.
Prepare the Ribs: Rinse the pork ribs and pat dry. Using a sharp knife, make shallow cuts along the connective tissue on the back of the ribs. This helps break down the fibers, allowing flavors to penetrate and ensuring tenderness.
Season the Ribs: Rub the spice mix generously on both sides of the ribs, pressing it in to coat evenly.
Add the BBQ Sauce: Brush the BBQ sauce over the ribs on both sides until they are fully covered.
Prepare for Baking: Place the ribs in a large baking dish. Cover them first with a layer of parchment paper (to protect the meat from direct contact with foil), then seal the pan tightly with aluminum foil.
Slow Bake: Preheat the oven to 350°F. Bake the ribs covered for 2 hours to lock in moisture and infuse flavor.
Finish Uncovered: After 2 hours, remove the foil and parchment. Return the ribs to the oven and bake uncovered for an additional 1 hour, allowing them to caramelize and develop that perfect BBQ crust.
Serve & Enjoy: Let the ribs rest for a few minutes before slicing. Serve with extra BBQ sauce on the side and your favorite healthy sides like rice, potatoes, cauliflower mash, grilled veggies, or a simple slaw.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana