Island Braised Short Ribs

I haven’t been feeling so hot the last two days. My dad and stepmom just came and went, a week full of beach, hiking, eating and wine- including my birthday. Maybe it was the wine, maybe it was the indulging on the sweets, the lack of sleep or that “that time of the month” is around the corner… but I feel BLAH. My autoimmune symptoms are a brewing. Yesterday my right leg hurt a lot. From my pelvis, down through my knee. I could barely walk. Today my head is about to split open. I can feel my HS scars begin to swell. It puts me on edge. Every time this happens I begin to scrutinize everything. What am I doing different? What did I do? I have this anxiety that my HS will come back full blown, and I don’t know how I would handle that. Ok, thinking positive thoughts. I’ve been eating really clean, even sort of “low carb” paleo, doing epsom salt baths and upping my probiotic intake, so this too shall pass. Woooosssaaahhhh….

In the midst of all this, I cooked these killer short ribs. Because even when I feel like shit, you better believe I’m going to eat well. I bought them while my dad was in town at Whole Foods, local beef. I was really planning on making them while he was here, but time got away from us. Today was absolutely the last day to use them, because I hand’t frozen them.

I knew they were going in the dutch oven, I knew I would use Otto’s Cassava Flour (that bag on the side bar), I knew there would be bacon involved. The rest just kind of happened. You know, pantry open; pulling out random things from my fridge as I went. But as with these kinds of things (slow cooked meat), there is a formula. Or at least, I have a formula… the method to my madness sort of goes like this:

The base: onion, garlic, salt, pepper (pretty much always the same, maybe shallots, leeks etc)

The spice: mustard powder, cinnamon (could have been cumin and ginger)

The herb: rosemary (could have been thyme or sage)

The vegetable: cabbage (could have been celery and carrots)

The sweetness: pineapple, papaya, applesauce (could have been maple syrup or honey)

The liquid: Beef stock (or any kind of broth)

The acid: White wine vinegar (or apple cider vinegar, or lemon)

With those seven components any slow cooked meat will turn out delicious. In the case of the dutch oven short rib, the fancy cousin of the slow cooker pork, we use little {grain free} flour for a roux, there’s more cooking on the front end, but the pay off is big, or should I say delicious. Ready to eat- you don’t really need a side dish kind of amazing meal.

These short ribs definitely classify as food porn. The pineapple and bacon play hide and seek around the tender rib meat, while the rosemary shines in the creamy sauce.


Island Braised Short Ribs

  • Prep Time: 30
  • Cook Time: 180
  • Total Time: 210


  • 3lbs english cut short ribs, cut in to 2-3 inch pieces
  • 4 slices bacon
  • 1 onion
  • 1/4 head cabbage
  • 1 cup diced pineapple
  • 1/2 cup papaya (If you can’t find it, use more pineapple)
  • 1/2 cup apple sauce
  • 1 tbsp mustard powder (sub ginger powder for AIP)
  • 2 tsp cinnamon
  • 1 tbsp salt
  • 1 tsp pepper (sub carob powder for AIP)
  • 4 cloves garlic
  • 1/4 cup white wine vinegar
  • 3 cups beef broth, liquid, warm or room temperature
  • 2 tbsp coconut aminos
  • 1/2 cup Otto’s Cassava flour
  • 3 rosemary sprigs


  1. Pre-heat oven to 350F.
  2. Prep you veggies: small dice your onion, shred cabbage & mince garlic.
  3. Dice your bacon.
  4. In your Dutch oven, on the stove, on medium-high heat, cook bacon, until crispy.
  5. Remove from the Dutch oven and set aside.
  6. Sprinkle the short ribs with a little salt. Add them to the Dutch oven and brown in bacon fat, about one minutes each side.
  7. Once browned on all sides, remove and set aside.
  8. Add in all the veggies and sauté until tender, about 6-8 minutes.
  9. Add all the seasoning and the flour. Stir well.
  10. Immediately add in the broth and vinegar, stir well, it will begin to thicken like gravy.
  11. Add in the fruit and coconut aminos.
  12. Add the short ribs and the bacon. Stir well.
  13. Bring to a boil. Simmer for 5-8 minutes stirring often. If the sauce seemed lumpy, keep stirring as it comes to a boil and it should smooth out.
  14. Add in rosemary sprigs. Cover Dutch oven with lid and place in the oven, on the middle rack, for 3 hours.
  15. When ready to serve, open and remove the bone and rosemary stems carefully.


  • I cook it 4-5 hours before dinner, that way I can turn off the oven and let it sit until it’s time to eat. The I open up the lid, use tongs to plate 2 ribs per person and then use a ladle to scoop up all the saucy, vegetables goodness and pour it over them. We had these with roasted jicama fries and broccoli rabe.

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