Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs
Our Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs feature tender baby back ribs, seasoned with a simple dry rub and the highlight is the shiny, sticky glaze of our Low FODMAP Blackberry Maple BBQ Sauce. If you want to indulge in ribs – and please your non-FODMAPer friends and family, too – this is the ribs recipe for you!
Low FODMAP Serving Size Info: Makes about 6 servings
Ingredients:
- ¼ cup (54 g) firmly packed light brown sugar
- 2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon cumin
- 1 teaspoon FreeFod Garlic Replacer
- 1 teaspoon smoked paprika or regular paprika
- ½ teaspoon chipotle powder
- 2 racks of baby back ribs, about 3-pounds (1.4 kg) each, silverskin removed (you can ask the butcher to do this)
- 1 cup (240 ml) Low FODMAP Blackberry Maple BBQ Sauce (see recipe instruction Step #4 and serving size information above in headnote)
Preparation:
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Stir the brown sugar, salt, pepper, cumin, FreeFod Garlic Replacer, paprika and chipotle powder together; set aside. Rub every surface of the ribs – both sides, even the bones - with the dry spice mixture. Wrap in foil and refrigerate for at least four hours or overnight.
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Bring the ribs to room temperature. Position rack in middle of oven. Preheat oven to 250° F (121° C). Place foil wrapped ribs on a roasting pan, or two if needed.
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Roast ribs for 2 ½ hours. Check at this time to assess tenderness. They should be very tender, and you may roast for a bit longer if desired.
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Unwrap ribs and discard foil and any accumulated juices. Place ribs directly on large roasting pan and coat with sauce on both sides, using about a heaping ½ cup (120 ml) of sauce total. Preheat broiler to high with rack about 4-inches (10 cm) below broiler. Broil ribs on both sides, about 2 to 5 minutes per side, or until charred here and there. Ribs are ready to serve.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
