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'Clean Eating' or 'Paleo' BBQ???

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  • 'Clean Eating' or 'Paleo' BBQ???

    One of the reasons I haven't been on here much lately is becasue I have been on a health kick. I have been following a "clean eating" kind of plan, almost kind of a paleo plan. With the change in diet and regular exercise, I have dropped over 35lbs. I still have another 35 or so to go.

    Of course, I still want to occasionally treat myselft to my favorite BBQ goodies. Much of the smokey goodness can still be had, as much of it is lean proteins, but where I have to be careful is with watching my sweet rubs, marinades, mops, sauces, etc.

    I am trying to come up with some ideas and as I test them and narrow them down to those that pass the test, I will be sure to post them.

    Has anyone else embarked on this challange? I'd love to see what you guys and gals come up with. If you have any ideas for sauces and rubs especially, I would be extra grateful.

    I am working on perfecting a rib sauce that has a lower caloric impact but still tastes good. I'm toying with raw honey and/or pure maple syrup in lieu of my standard of brown sugar and molasses.

    This might even prove helpful for my mom, who loves BBQ but is diabetic. I know that a few of you guys have mentioned diabetic concerns in the past, I thought maybe you might be able to help as well.

    Thanks in advance!
    “Fairy tales don't teach children that monsters exist. Children already know that monsters exist.
    Fairy tales teach children that monsters can be killed.”
    - G. K. Chesterton

    Char Griller 7474(w/SFB), UDS, WSJ Mini-drum conversion, MES 30

  • #2
    first and foremost i have to admit i am a paleo plan idiot and had to look it up

    i found a descent article here
    http://www.mensfitness.com/nutrition...2%80%99s-guide

    i am looking forward to some other inputs
    Island of Misfit Smokers Member #92

    How to heal the world. Love people and feed them tasty food.

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    • #3
      When I saw Paleo my first thought was dino bones Maybe some Pterodactyl Hot whangs
      Please ignore all spelling errors and typos my pet monkey does all of my corespondence

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      • #4
        Lotta folks around me looking at/doing this lately..... Makes sense IMO.... Eat natural foods that were available years ago.... Stay away from the sugar/refined white flour processed crap IMO..... IMO, a lot of the recently popular "diets" come from the way most folks "had" to eat back in the day, to survive .... From all areas of the world.
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        • #5
          Originally posted by PreacherRodgers View Post
          When I saw Paleo my first thought was dino bones Maybe some Pterodactyl Hot whangs
          I know, I think that's why I have been successful!

          Originally posted by Fishawn View Post
          Lotta folks around me looking at/doing this lately..... Makes sense IMO.... Eat natural foods that were available years ago.... Stay away from the sugar/refined white flour processed crap IMO..... IMO, a lot of the recently popular "diets" come from the way most folks "had" to eat back in the day, to survive .... From all areas of the world.
          Basically, that's the point of what I'm trying to do. I started wondering why I was eating foods that I swore not to let my boys eat, processed junk. I've been eating very well and surprisingly satisfying portions. Exercising regularly is a big part of it, but not all. My in-laws and my wife's grandmother live the our same subdivision we live in. My mother-in-law helps out a lot with the boys, and in return my wife and I often cook enough for all of them at dinner time. It's cheaper to buy in bulk and it's nice to have family meals. Since we've been preparing and eating "clean" foods, she has lost 15lbs just from eating what we are, without regular exercise. Pretty good IMO.
          “Fairy tales don't teach children that monsters exist. Children already know that monsters exist.
          Fairy tales teach children that monsters can be killed.”
          - G. K. Chesterton

          Char Griller 7474(w/SFB), UDS, WSJ Mini-drum conversion, MES 30

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          • #6
            Here's a couple of easy example of a paleo meal recipe that are smoker friendly:

            Example "A"

            Southwestern Pork Spare Ribs w/ slaw

            Rub:
            3 tablespoons smoked paprika
            3 tablespoons dried oregano
            1 tablespoon ground cumin
            1 tablespoon ground coriander
            2 teaspoons kosher salt
            1 teaspoon garlic powder
            1 teaspoon black pepper
            ½ teaspoon cayenne pepper

            4 lb pork spare ribs

            Just rub 'em and smoke 'em using the usual method. The original recipe from eMeals calls for cooking them in the oven. I'm sure one could do that, but when you have 4 smokers at your disposal, well.... why wouldn't you smoke them?

            Slaw:
            16 oz package tricolor shredded slaw mix (I prefer fresh cut myself)
            ½ cup organic mayonnaise
            ¼ cup apple cider vinegar
            ¼ cup raw honey
            ¼ cup chopped chipotle chiles in adobo sauce
            2 tablespoons celery seed
            1 teaspoon kosher salt
            1 teaspoon pepper

            Combine slaw mix, mayonnaise, vinegar,
            honey, chipotle chiles, celery seed, salt and
            pepper in a large bowl; toss until well blended.

            Serve with ribs.


            Example "B"

            Jalapeno Turkey Meatloaf w/ Stewed Squash

            1½ lb ground turkey
            ½ cup minced onion
            ½ cup tomato paste
            ¼ cup almond flour
            4 cloves garlic, minced
            2 large eggs, lightly beaten
            1 tablespoon minced jalapeno
            1 teaspoon ground cumin
            1 teaspoon kosher salt
            1 teaspoon pepper
            1 tablespoon olive oil

            Preheat oven to 425 degrees. Combine turkey,
            onion, tomato paste, almond flour, garlic, eggs,
            jalapeno, cumin, salt and pepper in a large
            bowl. Mix until just combined. Transfer to a 8- x
            4-inch loaf pan rubbed with oil. Bake 1 hour or
            until a thermometer reads 165 degrees. (Original)

            -or-

            Throw it on a pan and smoke it at 275-300 until it hits 165.

            Serve it with Stewed Squash

            2 tablespoons olive oil
            4 large yellow squash, thinly sliced
            1 large red onion, thinly sliced
            2 cloves garlic, minced
            1 cup organic chicken broth
            ½ teaspoon kosher salt
            ½ teaspoon pepper
            ¼ cup chopped fresh parsley

            Heat oil in a large skillet over medium heat. Add
            squash, onion and garlic; cook 4 minutes or
            until lightly browned. Stir in broth, salt and
            pepper. Simmer 8 minutes or until liquid is
            evaporated. Stir in parsley before serving.


            Both of these recipes are from eMeals under their paleo plan. There are a ton of others that can be modified to smoke instead of conventionally cooking them. eMeals has a clean eating plan too, but my tastes and goals are more in line with the paleo plan.
            “Fairy tales don't teach children that monsters exist. Children already know that monsters exist.
            Fairy tales teach children that monsters can be killed.”
            - G. K. Chesterton

            Char Griller 7474(w/SFB), UDS, WSJ Mini-drum conversion, MES 30

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            • #7
              Btw, it's crucial for me to get my veggies in too. I'm just pointing that out because I am sure I am not the only one here that would be content eating nothing but a combination of red meat, pork and poultry. Especially if it is smoked over hardwood, apple or cherry.
              “Fairy tales don't teach children that monsters exist. Children already know that monsters exist.
              Fairy tales teach children that monsters can be killed.”
              - G. K. Chesterton

              Char Griller 7474(w/SFB), UDS, WSJ Mini-drum conversion, MES 30

              Comment


              • #8
                Originally posted by Hannibal View Post
                Btw, it's crucial for me to get my veggies in too. I'm just pointing that out because I am sure I am not the only one here that would be content eating nothing but a combination of red meat, pork and poultry. Especially if it is smoked over hardwood, apple or cherry.
                ... Gotcha.... I love me veggies also & if I didn't love beer, I would probably be at my ideal weight (doctor says is 225ish), only about 15 pounds high , but working my way down..... I exercise aboot 360 out of 365 days a year for the past 5 years (walking about 35-40 minutes at a brisk pace).... Not the most intense exercise, but I am religious aboot it...... I for the past 5+- years eat almost no processed/canned foods, typically fresh cooked or leftovers from recent cooks..... Canned/processed foods tend to make me not feel all that great anymore either...... ..... Must be the Sodium/chemicals?
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                • #9
                  When I was doing medifast they had what was called a lean and green option. I found myself BBQ-ing less and grilling more. Here are to of my favorite combos that if I understand the paleo plan right should transfer over.

                  Grilled chicken breast(brined with MH)
                  topped with homemade salsa
                  grilled onions, peppers, and zucchini on skewers

                  Grilled beef
                  sides of spinach salad made with friesse greens and red onions.
                  balsamic vinaigrette.


                  And this is a recipe that may work but does have fruit in it...
                  4oz sugarfree all fruit apricot preserves
                  6oz favorite salsa
                  1 clove garlic
                  fresh ginger to taste.
                  This one is especially good over grilled fish, but also works as a decent spicy bbq on chicken as well.

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                  • #10
                    Here's the lo-down on the No Salt rub and the GP rub. Also, both my brines use dehydrated honey instead of refined sugar. Can supply data on those as well if yer interested. oops..guess I posted this info already... here:

                    http://www.smoked-meat.com/forum/sho...58795#poststop

                    Good off ya! The weight I mean
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