Lunch: Barbecue Championship Ribs

This recipe includes superfoods such as:

Honey

Health benefits of Barbecue Championship Ribs

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

2 slabs St. Louis cut pork ribs (about 2 1/2 pounds each)
Ray's Supersweet Rib Rub (recipe follows)
1 cup packed brown sugar
1/2 cup honey
1/4 cup butter, melted
1/4 cup Tiger Sauce or other pepper sauce that's not too vinegary
Thick and Rich Barbecue Sauce (recipe follows)

Instructions

Prepare your cooker to cook indirectly at 235 degrees F using medium pecan wood for smoke flavor. Peel the membrane off the back of the ribs and trim any excess fat. Season the ribs liberally on both sides with the barbecue rub. Place the ribs in the smoker, meat-side up, and cook for 2 hours. Flip the ribs and cook for 45 minutes. Lay out two double-thick sheets of heavy-duty aluminum foil. Lay one slab on each piece of foil, meat-side up. Top each slab with half of the brown sugar. Drizzle each slab with half of the honey, butter, and Tiger Sauce. Close up the rib packages, pressing out as much air as possible. Do not seal the packages tightly; they need to breathe a little. Return to the cooker for 30 minutes. Open the packages and check for doneness by pushing a toothpick into the meat. It should go in and out very easily. If you want the ribs more tender, just wrap them back up and cook a little longer. When they're as you like them, transfer to a sheet pan. Remove the foil and return the ribs to the cooker meat-side down. Brush the bone side liberally with barbecue sauce and cook for 10 minutes. Flip the ribs and brush the meat side liberally with barbecue sauce. Cook for 20 minutes. Transfer to a cutting board and tent loosely with foil. Let rest for 5 minutes. Slice each rib individually and transfer to a platter to serve.
Ray's Supersweet Rib Rub:This rub is extra-sweet and goes really well with ribs and other cuts of pork. It is a good choice if you like to serve your ribs dry. The sweetness will have the guests thinking you used barbecue sauce. This one isn't recommended for hot grilling because all that sugar makes it burn pretty easily. I like to mix it in the food processor for a finer grind, but if you like it coarse just mix it in a bowl. Combine all the ingredients in the bowl of a food processor with a metal blade. Process for 5 seconds, until the lumps are gone. The rub may be stored in an airtight container in a cool place for up to 6 months. Makes about 2 cups
Thick and Rich Barbecue Sauce:This is a big, thick, red barbecue sauce made with fresh ingredients and a lot of love in your kitchen. Every barbecue cook I have ever known has a mother sauce they've been working on for years and this would be a great place to start on yours. You can skip the liquid smoke if you like, but I think it adds a nice layer to barbecue sauce. In a medium saucepan over medium heat, melt the butter. Add the onion, garlic, and jalapeno and cook for about 8 minutes, stirring occasionally, until soft. Add the celery seed and mix well. Cook for 1 minute. Add the ketchup, vinegar, honey, mustard, apple juice, soy sauce, Worcestershire, hot sauce, tomato paste, liquid smoke (if using), salt, and pepper. Mix well and bring to a simmer. Cook for 20 minutes, mixing often, until thickened. Remove from the heat and serve or cool and store the sauce in an airtight container in the refrigerator for up to 1 week. Makes about 1 quart
Reprinted with permission from Slow Fire: The Beginner's Guide to Lip-Smacking Barbecue by Ray "Dr. BBQ" Lampe, Chronicle Books copyright (c) 2012