BBQ Pork Ribs with Slaw and Cauli Mash

pennybenjaminMain Meals, NourishLeave a Comment

BBQ pork ribs

Ribs… They have to be one of the most fun, yet most messy things to eat. But that’s the whole point right? Haha! Many people associate ribs with take-away and unhealthy food but actually, they can be just as good for you as any other cut of meat. It all depends on the quality of the animal/meat you use,  what you cook them in and what you eat them with.

Meat Quality – whether you’re cooking pork, beef or lamb ribs always ensure your meat is free-range and grass fed where possible. Local farmers markets are usually a great place to source these. I use Backfatters Heritage Free Range Pork in this recipe.

What you cook them with – avoid cooking the ribs in sauces that are high in sugar (be it added sugar or natural sugars like honey and maple syrup).

What you eat them with – opt for a homemade mash and fresh salad instead of the typical chips that have been deep fried (usually in hydrogenated, poor quality vegetable oil).


Recipe Type: GF, DF, Paleo

Serves 4-6



  • ~1kg free range pork ribs (or beef or lamb if you prefer)
  • 1 C passata (or crushed tomatoes)
  • 1 C water or bone broth
  • 1 onion, roughly chopped
  • 3 cloves garlic, crushed
  • 2 bay leaves
  • 1-2 t ground cumin
  • 1 T dijon mustard
  • 4 t smoked paprika
  • 1 t dried rosemary, or 1 sprig fresh
  • salt and pepper to season


  • 1 small head of red cabbage (or 1/4 large head), shredded
  • 2 medium carrots, julienned
  • 1/2 capsicum, julienned
  • 3 C kale leaves, thinly chopped
  • 2 T Mayonnaise
  • Juice of 2 Lemon

Cauliflower or Broccauli Mash:



For the Ribs:

  1. Preheat oven to 180degC
  2. Place all ingredients except the ribs into a deep casserole dish, roasting pot or Dutch oven. Give them a bit of a mix with a wooden spoon.
  3. Add the ribs and generously coat with the sauce.
  4. Place the lid on the pot/casserole dish (or cover with foil). Cook for 2-2.5 hours.
  5. Serve hot with slaw and mash.

For the Slaw:

  1. Chop/prepare vegetables as described above (shredded/julienned/finely chopped). Place in a large salad bowl.
  2. In a small bowl, whisk the Mayonnaise and lemon juice together.
  3. Pour Mayo mixture over the salad and toss to coat/combine.
  4. Serve

For the Mash:

Prepare cauliflower or broccauli mash per recipe here.

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