“It’s Not Gourmet, Sis!” – Super Radical Slow Cooker Ribs and Sweets




We are switching up the “It’s not gourmet, bro!” series to “It’s not gourmet, sis!”, but the theme will remain the same: super simple slow cooker meals that you can let cook throughout the day or night. These tasty numbers include Pork Chile El Nopal, Cinnamon Infused Short Ribs, Beef and Butternut Braise and many more…

For today’s rendition, I am joined by Constance Curtis and we talk Zone. I walk her through the macro nutrient breakdown and how we’d calculate weights from raw to cooked foods.

Have a great weekend and be sure to tune in next week for more fun content that will help you…

“Keep It Paleo!”

Your Pal,

Paleo Nick

Leader of this pack

Super Radical Slow Cooker Ribs and Sweets

Ingredient List:

  • 2 racks baby back ribs, cut between each bone (approximately 6 pounds) (29P)
  • 3 3/4 pounds sweet potatos or yams, cut into 1″ cubes (16C)
  • 2 ounces weight Super Radical Rib Rub (recipe below)
  • 1 large onion, diced (2C)
  • Paleo Mayo, as desired
  • Cilantro sprigs, to garnish

Preparation Instructions:

  1. Combine all ingredients in a large mixing bowl and combine thoroughly.
  2. Transfer to a 6 quart slow cooker and cook on low for 10 hours.
  3. Allow to cool for a bit, then eat immediately or package up and refrigerate for up to one week or freeze for up to 6 months.
  4. Share with your loved ones and…

“Keep It Paleo!”

Rub Mixture:

This will make more than 2 ounces, but you can scale it down or use the extra to season everything else you eat 😉

  • 1 Cup Chili Powder
  • 1/4 Cup Mustard Powder
  • 1/4 Cup Onion Powder
  • ¼ Cup Granulated Garlic
  • 2 Tablespoons Ground Cumin
  • 1 Tablespoon Cayenne Pepper
  • ½ Cup Kosher Salt
  • ¼ Cup Ground Black Pepper

Combine in a mixing bowl or Ziploc bag and combine until thoroughly mixed.

Zone Breakdown:

Protein: (44.5)

2 racks of ribs, about 6 pounds total before they were cooked, cooks down to about 67oz once the bones are removed.  With 1.5oz equaling one block, that leaves us with 44.5 blocks of protein.

Carbohydrates: (21)

We are going to use 3.75 pounds of sweet potato which weighs in around 1702g.  we know that 95g equals one block therefore we have 18 carb blocks from the sweet potatoes.  Additionally we are using one large onion and with 2/3 of a cup equaling one block, we get an additional 3 blocks from that for a total of 21 blocks.


We have no additional fats from this recipe.

Balancing Act:

We have about a 2 to 1 ratio of protein to carbs and no fat in this recipe.  You can break this down into 11 4-protein blocks, 2-carb block meals. Add in two extra carbs and 4 fat blocks to balance this meal out.

We broke down the second batch of these and got an exact weight on the cooked meat. I was a bit off with my calculation, but now I know for next time.

We started with 2 racks, which weighed 5lbs 14oz. and we ended up with 2lbs 11oz. of cooked meat. There is 1.5 ounces in one block of cooked rib meat, so this actually made 29 blocks of protein (because 43oz. / 1.5 = 29). Instead of it being 16 blocks of carbs and 16 blocks of protein, this recipe would be approximately 2 protein blocks for each carb block (30C/16P). This is fine if you are balancing it out with ample fat, but if you are not, then you’d need to supplement it with some fruit or another carb source. You follow?

If this is all jibberish to you, then check out my Zone Diet 101 article.


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