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Paleo Carolina Style BBQ Sauce

Paleo Carolina Style BBQ Sauce

This weekend Mother Nature blessed us with a couple of beautiful, warm, spring like days. We took full advantage of getting out by spending most of our Saturday at a local state park doing his and hers activities, I ran and Tim mountain-biked.

Another thing I love about the warmer weather, is the food. In this case, some good old-fashioned bar-b-Que was calling my name. I had a hankering for a brisket, and wanted to try my hand at using our electric smoker. Tim is pretty much a pro at using it, but I wanted to learn how to use it too.

Electric smokerIt was pretty simple, just warm it up, add some wood chips from time to time, watch the temp rise from the handy-dandy remote, crack a beer and wait for 6 hours. Well, it wasn’t that simple, but we ended up learning something new this weekend. Anyone ever heard of the bbq stall? Yeah, me neither, but this physicist seems to have figured it out. We had a mild freak-out once we hit “the stall” but in the end it turned out just fine.

Anyways, it ended up taking almost 8 hours to cook, in that time I was able to come up with a paleo Carolina style BBQ sauce to accompany this much anticipated hunk of meat. Everyone’s definition of Carolina style sauce is different, seriously, Google it. In this case, it’s a vinegar based sauce, as opposed to a thicker tomato based sauce. I adapted it from a recipe that called for vegetable oil and refined sugar, and made it paleo/primal friendly.

Paleo Carolina Style BBQ SauceThis sauce is not for the meek, it has nice tang from the vinegar and big kick of heat from the spices. Not to brag, but it’s probably one of the better bbq sauces I’ve ever had! It was the perfect sauce to put over some chopped brisket. I am excited to try it as a marinade for bbq chicken, or even on pulled pork..basically all the bbq things!

 Paleo Carolina Style BBQ Sauce Recipe

Paleo Carolina Style BBQ Sauce
Recipe type: sauce
Prep time: 
Cook time: 
Total time: 
Vinegar based bbq sauce made paleo, with a nice tang and a big kick of heat!
  • 2 cups white vinegar
  • ½ cup butter
  • ½ cup grade-B maple syrup
  • 2 Tbsp slow-as molasses
  • 1 Tbsp paleo ketchup
  • 1 Tbsp black pepper
  • 1 Tbsp salt
  • 1 Tbsp cayenne pepper
  • 1 Tbsp dry mustard
  • 1 Tbsp chili powder
  1. In a saucepan, bring the vinegar and butter to a rolling boil.
  2. Whisk in the maple syrup, molasses, ketchup and spices, continue to boil for 12 minutes.
  3. Remove from heat, sauce will thicken as is stands.
  4. Serve over smoked brisket, or use as a marinade for chicken.



Homemade Italian meatballs and sauce

Homemade Italian Meatballs and Sauce (primal,gluten-free)

We’ve been busy around here soaking up the gorgeous Atlanta weather we’ve been blessed with this week. We’ve been hiking, biking, going on long walks, and hanging out on the back porch. It’s been a great way to spend my last week of fun-employment as well. I go back to work full-time on a new project Monday, and while I am excited to get back to work  get a real paycheck again, I will miss living the life of leisure!

Going back to work also got me thinking about getting back on a weekend meal plan and prep schedule. I was brainstorming ideas for dinners that make a lot and that I can freeze, or would make good leftovers for the week. While this recipe didn’t leave a whole lot of leftovers in my house, it’s easy enough that I can double next time I make it to stock up the freezer.

Homemade Italian Meatballs and Sauce

This is one of my favorite recipes for homemade Italian meatballs and sauce. It’s a recipe that I picked up from a Rachel Ray magazine years ago. I have made a dozen times, and know the recipe by heart. This time around though I had to make a few substitutions to keep it friendly for our cave. Basically I had to sub out the breadcrumbs and not serve it with pasta. I found that making paleo breadcrumbs is super simple with some almond meal and a few spices.

Homemade Italian meatballs and sauceThese homemade Italian meatballs and sauce are safe for anyone following a primal diet, you can also omit the cheese and make it full on paleo. I thankfully tolerate cheese just fine, so I added it in. When wondering what to label this recipe, I came across this article from Robb Wolf, that explained these different approaches to paleo. It can get confusing at times!

The other awesome thing about this recipe is that is can all be made in one pot! One pot, one bowl, clean-up is easy as pie.

Homemade Italian Meatballs and Sauce (Primal,Gluten-Free)The weather has been so nice we were able to light up the grill to grill some veggies to go along side with these homemade meatballs and sauce. Pair it with a big glass of red wine, and you’re all set for a great meal!

Homemade Italian Meatballs and Sauce (primal,gluten-free)
Recipe type: Main
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4
Homemade Italian meatballs and sauce that are primal, gluten-free and can also be made paleo by omitting the cheese. Simple, quick, one-pot recipe.
  • ¼ cup almond meal
  • ¼ tsp salt
  • ¼ tsp pepper
  • ¼ tsp garlic powder
  • ¼ tsp parsley
  • ¼ tsp onion powder
  • ¼ tsp dried oregano
  • ¼ c water
  • 2 28oz cans crushed tomatoes
  • 3 cloves of garlic, 2 smashed one minced
  • 1 tbsp extra-virgin olive oil
  • 1 lb ground beef
  • 1 egg
  • ½ cup freshly grated parmesan or asiago cheese
  1. In a large bowl make your "breadcrumbs" by combining the almond meal, salt, pepper, garlic, parsley, onion and oregano. Pour in your ¼ cup of water to soak the "breadcrumbs" and set aside.
  2. In a large pot, or wide saucepan (I used my dutch oven) heat olive oil over medium heat and cook the 2 smashed garlic cloves until golden brown.
  3. Add in your 2 cans of tomatoes, season with salt, and let simmer over low heat, stirring occasionally, while you make the meatballs.
  4. To the bowl of breadcrumbs, add your meat, egg, minced garlic, cheese, salt and pepper, and combine.
  5. Roll 2 Tbsp of the meat mixture into a ball with your hands. Continue with remaining meatball mix until gone. Yields 18-20 meatballs.
  6. Carefully drop each meatball into the sauce, making sure they are submerged. Raise the heat to medium-low, cover and cook for 30 minutes without stirring.
  7. Serve with veggie noodles, grilled vegetables, as an appetizer, or pasta if that's your thing.