First off, let me set things straight, when I’m talking BBQ, I mean real BBQ, the slow and low method. None of this hot and fast over direct heat grilling, but low temperatures, indirect heat, and real wood smoke. There’s nothing wrong with grilling. It’s a great delicious way to cook and I do it all the time. It’s hard to match the flavor of something cooking all day with smoky, sweet, and savory goodness. That is unless you are following the traditional recipes, and are eating the Keto, Paleo, Primal diet.
The issue with most traditional BBQ rub and sauce recipes, well, they are full of sugar and other bad things. You see YouTubers caking on the brown sugar, liquid butter substitute, and seed oils are running rampant. It looks good, but the site of the stuff will kick you out of ketosis, faster than a soccer ball at the World Cup. My insulin spikes just by watching it.
Luckily, I have a solution and it’s not what you think. I’m a firm believer in trying not to replicate, or replace something, with ingredients, like monk fruit extract, stevia, stuff like that. I love to cook great food with whole real ingredients. You will probably never see a recipe on my website for keto, primal, paleo friendly, bread, cookies, and pancakes. No, just whole foods prepared with simple methods. The reason why I take this stance is the same reason I don’t drink decaffeinated coffee, or near beer. It just reminds you of the real thing, and what you’re missing. Why torture yourself, I say. Don’t try to create something to replace the standard version, create something new and exciting.
Simple Is Best
Simple is best in my book, let the food speak for its self. My basic rub is sea salt, that’s it, and when I cook beef that’s usually all I use. At times I will make a Herb Salt, but mostly just salt. I use salt, smoke, and meat, and it tastes great! When I cook pork, I will kick it up with salt, pepper, and garlic (SPG). sometimes I will add some cumin, paprika, or ancho chili, or some other herbs and spices, but I never cake on the brown sugar, seed oils, or use sugar laden marinades.
I like making sauces for dipping, however, like The Garlic Sauce. Sauces are a great way to add good quality fats, and other nutrients to your diet, without the Keto Kick!
How To Make My BBQ Sauce
This is my BBQ sauce. Let it sit in the fridge for a few days before use, it just tastes better that way, kind of like soup, no one knows when it just is. The sauce will keep for a few weeks in the refrigerator, and taste great on all meats.
2 tablespoons bacon drippings grease and all
½ medium onion chopped
3 cloves garlic
1 chipotle pepper
1 ancho chili
1 can organic diced tomatoes 14oz
½ cup cider vinegar
¼ cup yellow mustard
1 tablespoon honey
5 or 6 allspice berries
½ stick grass-fed butter (or should I say butter from grass-fed cows?)
Salt and pepper to taste
1 tablespoon Red Boat Fish Sauce (this stuff is great, and the secret ingredient)
In a medium saucepan, sauté the onion and garlic in the bacon fat, until translucent. Now, add all the other ingredients, (except the fish sauce) to the saucepan. Turn the heat to low, and simmer for about 30 minutes. Remove from heat and let cool a bit. After the mixture has cooled off some, add the fish sauce. Pour the mixture in a blender and puree until smooth. Pour the finished BBQ sauce into a glass container and refrigerate.