Lunch: Apple-Glazed Barbecued Baby Back Ribs

Recipe by Chris Lilly These sticky, apple-scented ribs are cooked in the oven, then finished on the grill. They're a simpler version of a recipe by champion pit master Chris Lilly, author of the new Big Bob Gibson's BBQ Book, who cooks his ribs entirely

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of Apple-Glazed Barbecued Baby Back Ribs

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/2 cup dark brown sugar
4 teaspoons garlic salt
4 teaspoons pure ancho chile powder
2 teaspoons salt
1 teaspoon ground black pepper
1/2 teaspoon celery salt
1/4 teaspoon cayenne pepper
1/4 teaspoon cinnamon
1/4 teaspoon freshly ground white pepper
1/2 cup apple cider
1/4 cup apple jelly, melted
1/4 cup honey
2 racks baby back ribs (about 4 pounds total)
1 cup prepared barbecue sauce

Instructions

Preheat the oven to 250 °. In a bowl, mix 1/4 cup of the sugar with the garlic salt, chile powder, salt, black pepper, celery salt, cayenne, cinnamon and white pepper. Transfer 1 tablespoon of the spice mix to a medium bowl and whisk in the cider, apple jelly, honey and the remaining 1/4 cup of sugar.
Pull the membrane off the underside of each rib rack using a towel to grasp the corner. On a rimmed baking sheet, rub the ribs with the remaining spice mix; bake, meaty side up, for 2 1/2 hours. Pour the cider mixture over the ribs and turn to coat. Tightly cover with foil and bake for 1 hour.
Light a grill. Uncover the ribs and brush with the barbecue sauce; grill over moderate heat, turning and brushing, until glazed, 15 minutes. Let rest for 10 minutes, then cut between the bones and serve.