| | South of Miami Ribs and Southern Slaw

Author / John

Welcome to your rest day, monkeys.

You have more than earned it after the week you had.  To help you enjoy these days off, I will be periodically posting recipes and interesting information to spark your creativity in the kitchen and in life.  If you have something interesting you want to share, you know where to find me.

Last week, I wrote about the perfect steak, something which is near and dear to my heart. This week’s recipe might be even closer.  This gem comes via Paula of CrossFit Jaguar. Paula has been a faithful user of CFFB for sometime and now has made the transition to a Field Strong athlete.  Click on the link below and check out her blog.  She has a clean easy to navigate site with great information.

These ribs look awesome; I will be giving them a try on Sunday.


Hi John,

I have a rest day recipe submission, Ribs.  I made them a few months ago but did so on a Sunday.  Good for an active recovery day as it’s higher fat/lower carbs and plenty of protein.

Love everything about the new program/forums!


South of Miami Ribs and Southern Slaw

The Meat
2 racks pastured pork back ribs (about 6 pounds total)

The Rub
1 tbs coarsely ground sea salt
1 tbs coconut sugar (optional)
1 1/2 tsp dry mustard
1 1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp dried thyme
1/2 tsp ground allspice
1/2 tsp crushed red pepper
1/2 tsp ground black pepper

The Mop Sauce
1/3 cup fresh mashed papaya
1 tbs apple cider vinegar (unpasteurized)
1 1/2 tsp of reserved rub mixture

South of Miami Barbecue Sauce
1 1/2 tbs raw grass fed butter
1/3 cup chopped onions
1 cup organic ketchup (no added crap)
3/4 cup mashed fresh papaya
1/4 cup fresh squeeze orange juice
2 tbs Grade B maple syrup
1-2 tbs reserved rub (suit to taste)*
*Personally I find 1 tbs of rub to be perfect and I save the other tbs for later in the week to be used on chicken along with any leftover barbecue sauce

If using a smoker
6 – 8 cherrywood, applewood, or hickory wood chunks soaked for at least 1 hour before using.  Drain.

To make the rub; in a small bowl combine salt, coconut sugar if using, dry mustard, chili powder, garlic powder, thyme, allspice, crushed red pepper and black pepper.  Reserve 2 1/2 tbs. of the mixture.  Sprinkle the remaining mixture evenly over the rubs rubbing in with your fingers.  Cover with foil and let stand for 1 – 3 hours.  At least 1 hour at room temperature before cooking.

To make the mop sauce; in a small bowl combine mashed papaya, vinegar and 1 1/2 tsp of the reserved rub.  Save the rest for the barbecue sauce.

To make the barbecue sauce:  Melt the butter in a small saucepan over medium heat and cook the chopped onion until tender.  Stir in the ketchup, mashed papaya, orange juice, maple syrup and reserved rub.*  Reduce heat to a low simmer and cook for 10 minutes stirring once or twice.

For the oven.  Preheat your oven to 170 degrees.   Place ribs wrapped tightly in foil in the oven on a baking sheet to catch any drippings and cook for 4 hours brushing with the mop sauce after 3 hours.  When the ribs are done, remove from oven and foil.  Place on grill  brushing lightly with the barbecue sauce and cook covered for 15 to 30 minutes.

Southern Slaw

1/2 head organic green cabbage; thinly sliced or shredded
1-2 carrots, shredded
1/4 – 1/3 cup finely chopped onion, depending on taste
1/2 – 1 cup homemade mayo*
1/4 – 1/2 cup creme fraiche*
1 1/2 tsp coconut sugar (optional)
1 – 2 tsp apple cider vinegar or fresh squeezed lemon juice
sea salt &
freshly ground black pepper to taste

Mix the shredded cabbage, carrots and diced onions together in a large bowl.  In a small mixing bowl stir the mayo, creme fraiche, coconut sugar if using, apple cider vinegar or lemon juice and sea salt and pepper until well blended.  The exact amounts will depend on the amount of cabbage you have, how much dressing you like and personal taste on the seasonings.  Some like it sweeter, some like it a little tart.

Just before serving toss the dressing well on the slaw.  Or it can be made an hour or so ahead and chilled in the fridge until ready to serve.

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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