BBQ Braised Short Ribs
Many of you know I have been on a weight gain journey for the past few months and one of the recipes I have made for dinner is BBQ Braised Short Ribs and they are so delicious, I wanted to share my recipe with all of you!
When you enjoy braised short ribs, you’re not just getting flavor; beef short ribs are nutrient-dense, offering high-quality protein, healthy fats, and a wide range of vitamins and minerals. The slow braising process doesn’t reduce much of the nutrition; in fact, the breakdown of collagen into gelatin adds gut and joint benefits.
Here’s a breakdown of the nutrients in beef short ribs (values per 100 g cooked, braised, approximate):
🥩 Nutrients in Braised Beef Short Ribs
🔑 Macronutrients
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Calories: ~250–300 kcal
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Protein: ~20–22 g (complete, with all essential amino acids)
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Fat: ~20–25 g
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Saturated: ~9 g
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Monounsaturated: ~10 g
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Polyunsaturated: ~1 g
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Carbohydrates: 0 g (meat itself is carb-free)
💡 Protein supports muscle repair and growth, while collagen-rich cuts also nourish joints, ligaments, and skin.
🧬 Key Micronutrients
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Iron (heme): ~2.6 mg (15% DV) – highly bioavailable, prevents anemia
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Zinc: ~5–6 mg (50% DV) – immune support, wound healing, testosterone regulation
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Selenium: ~30 mcg (55% DV) – antioxidant, thyroid function
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Phosphorus: ~180 mg (15% DV) – bones, energy metabolism
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Magnesium: ~20 mg – energy production, muscle relaxation
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Potassium: ~280–300 mg – fluid balance, blood pressure regulation
💊 B-Vitamins
Beef short ribs are rich in energy-supporting B vitamins:
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Vitamin B12: ~2.6 mcg (100% DV) – essential for red blood cells, nerves, DNA
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Niacin (B3): ~5 mg (25% DV) – energy metabolism
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Vitamin B6: ~0.3 mg (20% DV) – amino acid metabolism, neurotransmitters
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Riboflavin (B2): ~0.2 mg (15% DV) – cellular energy, antioxidant recycling
🦴 Collagen & Gelatin Benefits (from braising)
Because short ribs are a connective tissue–rich cut, braising extracts:
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Collagen → Gelatin: supports gut lining, joint health, skin elasticity
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Glycine & Proline: calming amino acids that support sleep, liver detox, and connective tissue
✅ Summary
Braised short ribs provide:
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Complete high-quality protein
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Rich in heme iron, zinc, selenium, and B vitamins
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A source of collagen/gelatin for gut, joints, and skin
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Balanced fats that support energy and hormone health
🔑 They’re not just comfort food—they’re a nutrient powerhouse when enjoyed as part of a whole-food diet.
BBQ Braised Short Ribs
Ingredients
- 2 tablespoons tallow lard or butter
- 5 pounds bone-in short ribs at least 1½ inches thick
- 1 tablespoon plus 1/2 teaspoon Redmond Smoked Salt divided
- 1 teaspoon fresh ground pepper
- 4 cloves garlic minced
- 1 medium onion chopped
- 1 cup tomato sauce
- 2 cups beef broth
- 1 teaspoon stevia glycerite
OPTIONAL GARNISH:
- fresh Thyme
- Fresh chives
Instructions
- Heat oven to 275 degrees.
- Heat the fat in a large Dutch oven over medium-high heat. Season short ribs on all sides with 1 tablespoon of smoked salt and a teaspoon of pepper. Sear short ribs on all sides until golden brown, about 2 minutes per side, working in batches if needed.
- Reduce heat to medium, and add garlic and onion, cook for 5 minutes. Season with 1/2 teaspoon salt. Add tomato sauce and stir to coat. Continue to cook, stirring occasionally, until tomato sauce has started to caramelize a bit on the bottom of the pot, about 2 minutes.
- Add the broth and stevia glycerite. Using a wooden spoon, scrape up any browned or caramelized bits. Bring to a simmer, then cover and transfer to oven.
- Cook, undisturbed, until short ribs are meltingly tender and falling off the bone, about 3½ to 4 hours.
- Remove from oven and serve.
Nutrition
TESTIMONY OF THE DAY
“Good morning beautiful peeps! I wanted to do an “annual” check in as encouragement for those starting out and thanking those who have been here through my journey..
I had tried every kind of “diet” over the last 30 years. Playing with variations of keto diets but every one had different takes on it and the weight seemed to creep back.
Then I found Maria’s site. After reading through posts and files, I decided to do the 30 day cleanse. Just 2 weeks into the cleanse, I realized I hadn’t felt better in years. I was on a lifetime journey.
I lost 7 sizes in less than a year. Just before my 60th birthday at 5′ 3″, I hit a size 6. Never in my life did I think I could get down to anything lower than a 10-12. I have maintained Maria and Craig’s healthy keto way of eating and entered another year at the same weight.
Are there ups and downs? of course. Every so often I do 1-2 psmf days . My friends say I eat “weeird” yet, they are used to it and have no problems with my ordering specific things when we go out to eat. My doctor and blood tests say “keep up the good work”! No more high blood pressure. No more pre-diabetic status.
I think my tip for this year is not to get “settled in”. Continue to try out recipes and create new ones. Keep changing things up and enjoying your new way of eating. Love who you are in this moment and don’t get discouraged. Lean on this group / admin and don’t let set backs get you. Enjoy the journey.
Hugs to you all!” ~Susan
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