Sweet and Smokey Spice Rub


Sweet & Smokey Spice Rub

  • 3 Tbsp Coconut Oil- softened
  • 1 tsp Garlic- minced
  • 1 tsp Sea Salt
  • 1 Tbsp brown sugar or honey
  • 2 tsp liquid smoke

Mix all ingredients. It makes an ugly, brown, mushy paste. Rub all over meat. Cook meat.

Sounds too simple right? Not enough ingredients, way too fast. No way this is going to taste good…..Oh but you’re wrong!

We have tried this on wings, steak, ribs, a pork roast and several cuts of venison. It is delicious! It has a deep smokey flavor with just the slightest hint of sweetness. Very delicious!

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Recipe Index

The Worlds Best Barbeque Sauce (sugar free)

It is grilling season, so it’s time to whip up my secret weapon. I have been adapting and changing this recipe for so many years that I don’t remember what I originally started with. All I remember is that I had a half used can of tomato paste in the fridge I was trying to get rid of, and this recipe was somehow born. I love that it has no sugar, but still tastes sweet and has this great spicy kick that goes well with just about any meat. I also really love the base of nourishing bone broth, which you can never have too much of.  Tonight we’re grilling bone-in pork ribs from our local farmer with some cornbread. Mmmm, I’m getting hungry just thinking about it!

The Worlds Best Barbeque Sauce

makes 2 cups

1 Tbsp grass-fed butter or coconut oil

1 cup sweet onion, diced small

1 Tbsp soy sauce

3-4 cloves of garlic, minced

1 tsp cumin

1 tsp dry mustard powder

1 tsp oregano

1 tsp basil

1 tsp chipotle chili powder

1 Tbsp chili powder

1 can (6 oz) tomato paste

1 1/2 cups homemade chicken stock (or beef or vegetable)

2 Tbsp apple cider vinegar

1/2-1 tsp stevia powder (or sweetener of choice)

Heat butter/oil in sauce pan and sauté onion for 3-4 minutes until translucent. Add all remaining ingredients and bring to a boil. You can serve it just like this, but I like to boil it down to thicken it a while. I turn down the heat, cover the pan and let it simmer for 20 minutes or so. I also find the longer cooking time melds the flavors, and it turns out even more delicious.

I have used this sauce on every cut of pork, beef and chicken that I can think of. It is a great marinade, basting sauce, oven baking glaze and dipping sauce. If you are feeding young kids or someone who doesn’t like spicy food you may want to add the chili powder a little bit at a time and taste as you go.

If you want to make this even healthier, you could let it cool and add 2 tbsp of whey and leave it on the counter over night. Then you would have a sugar-free probiotic condiment.

This keeps for 3 weeks in the fridge, and also freezes very well. If you eat as much meat as we do, it won’t last you that long 🙂

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Pacific Lime Chicken


Pacific Lime Chicken

8 bone-in chicken thighs with skin on


5 Tbsp raw honey

5 Tbsp dark soy

Juice of 4 limes

1 Tbsp brown sugar

3 cloves garlic-crushed

5 sprigs thyme-just the leaves (or 3/4 tsp dry thyme)

fresh black pepper

Mix all ingredients in shallow dish. Marinate 8 chicken thighs for as long as possible, turning at least once.

Place chicken in a single layer in a shallow roasting pan. Roast 375 degrees for 40 minutes. Basting with marinade twice. Will be sticky and glossy when finished. Serve with lime wedges, rice, salad, or quinoa.

Chicken Alfredo Bake

Chicken Alfredo Bake

4 chicken breasts

1 lb angel hair pasta-cooked

Sea salt & fresh pepper to taste

Coconut oil or butter for frying

1 cup heavy cream

1 cup Asiago or parmesan cheese, shredded

1/3 cup red bell peppers, julienned

fresh basil to garnish

In heavy skillet heat coconut oil. Brown chicken and season with salt and pepper. Cook 10 minutes. Transfer chicken to an 8×8 baking dish. While chicken is cooking pour heavy cream into a saucepan and whip for 2 minutes, until thick. Turn on heat and add cheese. Stir until cheese is melted.

Pour cheese mixture over the chicken. Top with pepper strips. Bake at 350 degrees, uncovered, for 20 minutes. Sprinkle with basil and serve over angel hair pasta.

This reheats very well, I usually double the recipe so I have leftovers for lunches. It is excellent served with crunchy garlic bread and fresh green beans. For a change, replace the chicken with shrimp and add 2 cloves crushed garlic to your sauce.


Easy Overnight Chicken Stock

First of all, why make chicken stock homemade when you can just go buy it at the grocery store?

1. Cheaper! I use a lot of bone broth and this would be a very expensive ingredient to buy in bulk. Plus I am using the chicken carcass and feet and necks, and a whole bag of vegetable scraps that I would normally throw in the trash. I love the fact that I am using every last bit of that bird, and not wasting a thing.

2. Tastes Better. I can’t even describe to you the difference in the taste. Store bought stock contains lots of artificial flavors and colors as well as MSG and it still doesn’t taste a bit like the real thing. I would say that even if you don’t care about the health benefits, you will still continue to make this a priority after you taste it!

3. Health Benefits: Contains a large amount of gelatin, amino acids, calcium, magnesium, potassium and other minerals. Liver detoxifier and gut healer. Promotes beautiful skin, limber joints and strong cartilage. For a really in depth article on the many health benefits click here

Remember also that the amino acids in gelatin, like all amino acids, can only be properly utilized when the diet contains sufficient fat-soluble activators–vitamins A and D–found exclusively in animal fats. So don’t hesitate to put cream in your broth-based soups and sauces, and include other sources of vitamins A and D in your diet, such as butter, egg yolks and cod liver oil.

So now that we know why, lets get started.

Prep: I keep a gallon size bag in the freezer for chicken scraps and bones. I save chicken carcasses, necks, feet anything I can get my hands on. I am very blessed to have a farm co-op in the area and I have access to really healthy organic free range soy free chickens.  I have another gallon sized bag in the freezer for vegetable scraps. I put carrots, onion skins, celery, and garlic scraps in this bag. When the bags are full I dump all the contents into my crockpot and I’m ready.

Homemade Chicken Stock

1 crockpot full of chicken bones, feet, necks

2 cups veggie scraps (carrots, celery, onion, garlic)

Cover with cold  purified water

Add 2 Tbsp vinegar

Let this sit at room temp for 1-2 hours. The vinegar acidifies the water, which draws a lot more minerals out of those bones.

Turn your crockpot on low, and leave it alone for 24-48 hours.

Strain out the goo (great dog food) and store in the fridge for 1-2 weeks or in the freezer for 2-3 months.

Use it for soup, stew, cooking grains, or as a healthy hot tonic.

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