Slow-baked pork ribs coated in a naturally sweet and tangy glaze made with raw honey, Dijon mustard, garlic, and fresh herbs. Tender on the inside with a lightly crisp finish.
Preparation Time
- Prep: 15 minutes
- Cook: 2 hours
- Total: 2 hours 15 minutes
- Servings: 4
Ingredients
- 1.5 kg (3.3 lbs) pork ribs, trimmed
- 2 tbsp extra virgin olive oil
- 1/3 cup raw honey
- 2 tbsp Dijon mustard (no added sugar)
- 1 tbsp apple cider vinegar
- 3 garlic cloves, minced
- 1 tsp fresh rosemary or thyme, chopped
- ½ tsp black pepper
- ½ tsp paprika
- ½ tsp sea salt (optional or minimal)
Instructions
- Preheat oven to 160°C (320°F).
- Remove the membrane from the ribs and rub with olive oil, pepper, salt, and paprika.
- Place ribs on a baking tray lined with parchment paper. Cover with foil.
- Bake for 90 minutes, then remove the foil.
- In a small bowl, mix honey, mustard, vinegar, garlic, and herbs.
- Brush the glaze over the ribs and return to oven uncovered for another 25–30 minutes, basting halfway through.
- Let rest 5–10 minutes before slicing.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~410 kcal |
| Protein | ~33 g |
| Carbohydrates | ~12 g |
| Sugars | ~10 g |
| Total Fat | ~25 g |
| Saturated Fat | ~8 g |
| Iron | ~12% DV |
| Vitamin B12 | ~40% DV |
| Zinc | ~35% DV |
Evidence-Based Health Benefits
1. Pork ribs provide protein, zinc, and B vitamins
Lean portions of pork ribs (especially trimmed of visible fat) support immune function, red blood cell production, and tissue repair.
Reference: McNeill SH, 2014. Nutrients.
2. Honey offers antimicrobial and antioxidant properties
Raw honey may help reduce oxidative stress and supports digestive and immune health when used in moderation.
Reference: Ahmed S et al., 2018. Oxidative Medicine and Cellular Longevity.
3. Mustard contains glucosinolates with potential anticancer effects
Mustard seeds are rich in natural plant compounds that may support cellular defense mechanisms.
Reference: Fahey JW et al., 2001. Phytochemistry.
Kitchen Tips
- For extra tenderness, marinate ribs in the glaze overnight before baking.
- You can substitute raw honey with date syrup for a lower glycemic alternative.
- For a crispier finish, broil the ribs for the last 3–5 minutes.
- Pair with steamed greens or roasted sweet potatoes for a balanced meal.
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