“It’s Not Gourmet, Bro!” – Peppered Pineapple Braised Short Ribs




I love this video because it features two of my favorite people; Shabir and “The Jo!”. It is rare that we get a glimpse into “The Jo’s” world, but we have now done so twice in as many weeks. I wish he would have shown more of his personality, but kids don’t always cooperate. Jonas is an amazing dude and I would rather hang out with him than most anyone. He wakes up each morning with the most positive attitude you could imagine. One hundred miles per hour at 6:00AM isn’t always easy for this soon-to-be-33-year-old, but we wouldn’t have it any other way. If you don’t have children, I recommend you get some!

As far as the meal we prepare, you’ll be hard pressed to find one that you look forward to more that this, especially in the slow cooker format. We’ve got Pineapple Ginger Short Ribs on the site, which are ultra tasty as well, but this preparation provides a way to use the big chunky short rib cuts. Cook them low and slow in some sweet, tenderizing pineapple juice and you’re speaking my language.

I’d like to take a moment to congratulate Chef April Bloomfield on winning Best Chef New York City last night at the James Beard Awards. I worked under her for a short stint at The Spotted Pig. I’ve written about this experience before in my article A Boy And His Pig. I learned a ton from this ultra-talented woman. I have not seen her for over 5 years now, but the lessons shen taught me stick with me as I cook even today. If you areever in NYC, do yourself a favor and visit one of her restaurants. Congratulations, April!

Another shout out to Charles Phan who won Outstanding Restaurant for his Bay Area restaurant, The Slanted Door. His menu is one of my favorites. Rick, we’ll have to eat there soon…

Don’t forget about my Alaskan Culinary Adventure coming up in August. I’d love to hang out with you for a week in the Alaskan Wilderness, so don’t miss out on this opportunity.

Do your best to stay in the Zone, live life like “The Jo!”, and…

“Keep It Paleo!”

Your Pal,

Paleo Nick

“It’s Not Gourmet, Bro!” – Peppered Pineapple Braised Short Ribs

Ingredient List:

  • 6 pounds short ribs, cut into chunks between each bone
  • 1 pineapple, large dice
  • 1.5 onions, large dice
  • 28 cloves of garlic
  • 38oz. pineapple juice
  • Splash of Tamari or Coconut Aminos
  • 2.5 tablespoons kosher salt
  • 1 tablespoon black pepper
  • Sambal, to taste/garnish
  • Fresh cilantro sprigs, to garnish

Preparation Instructions:

  1. Combine short ribs, pineapple, onion, garlic, salt and pepper in a large mixing bowl and mix until uniform.
  2. Transfer mixture to your slow cooker crock.
  3. Pour pineapple juice and Tamari over mixture.
  4. Cover and cook on high for 7 hours or low for 10-12 hours.
  5. Garnish with Sambal and cilantro and eat immediately or transfer to a hotel pan and allow to cool completely in the braising liquid.
  6. Portion out, garnish with Sambal and Cilantro and refrigerate for up to 5 days or freeze for up to 6 months.
  7. Share with your friends and prove your friendship because it is hard to loosen your grip on such tasty food. Enjoy!

“Keep It Paleo!”

Zone Breakdown:

Proteins: (44)

We have 6 pounds of short ribs. These include bones, so we are going to give them an 70% AP-EP (as purchased – edible portion) conversion. 6 x 16oz = 96oz. x 70% = 67.2 ounces cooked (edible portion). There are 1.5oz. of short ribs in one block. 67.2/1.5 = ~44.8 blocks.

Carbohydrates: (39)

Pineapple is 1/2 cup per block. I estimate that 1 pineapple yields 8 cups, so 16 carb blocks.

Onions are 1 cup per block when raw. I estimate we used three cups, so 3 carb blocks.

Pineapple juice is 1/4 cup per block. We used 4 3/4 cups, so 19 carb blocks.

I’ll give one carb block for the 28 cloves of garlic.

Fats: (1+)

There is no added fat to this recipe, which makes it a great option for topping with Massie Mayo or eating some Mac nuts on the side.

Balancing Act:

A really easy way to balance the carbs and proteins would be to use the remaining 8oz. of pineapple juice and divy it up among your portions after cooking. As I mentioned in the video, I used the full can in the original recipe and the slow cooker overflowed. To balance the fat, simply eat the meal with some Massie Mayo or with a few macadamia nuts (1 or 2 per block depending on your prescription).


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