Paleo Carolina Barbeque Sauce

Just FYI...this is only half of the final product, leftover for fridge storage. I clearly have no patience for pictures when delicious eating can come first!

So I’m originally from South Carolina.  If you are at all familiar with BBQ of the Carolinas, perhaps you will understand this; if not, then perhaps you should just try it out for size.  Whatever the case, I’ve had a hankering for Carolina BBQ sauce lately.  Not the tomato-based, barbeque-stain-on-my-white-tshirt, type of BBQ….but the vinegar & mustard-based kind of sauce.  (I’m going to have to try hard to find it in my heart to forgive myself for referencing that country song quote, by the way…).  But lo and behold, I finally came across a recipe that omits the brown sugar, substituting a little maple syrup for sweetness – so I jumped right on it.  Only slightly modified from the original recipe.

Allow me to offer a disclaimer to myself here, however, by saying that I DID use a little Worcestershire sauce in this Carolina BBQ recipe.  Guilty as charged.  While not technically 100% paleo, there’s a small enough portion where I found I could just shrug it aside.  If you can’t…and believe me, I just checked for you – a quick internet search will lead you a few paleo Worcestershire sauce recipes out there.  Pick your poison :).  Maybe I’ll whip up some paleo Dub-sauce, myself, before fixing this sauce up again for round 2! (oh yes, there will be a round 2).

Que-ing it up:

1 cup apple cider vinegar
6 tbsp Dijon mustard
2 tbsp maple syrup
4 tsp Worcestershire sauce
1 tsp hot sauce
1 cup extra virgin olive oil
2 tsp salt
1/2 tsp freshly ground black pepper 


  • Combine all ingredients into a bowl, or shake together in a large jar. 
  • Store in the fridge for up to several months. (Ah, the gift of BBQ that just keeps on giving!)

Oh, so you know…this slow-cooked shredded chicken, below, is just basking and bathing in this delicious sauce! I just devoured it.  It was awesome.

Grilled Marinated Lamb Loin

A lamb first-timer! Never cooked it; haven’t consumed with great frequency.  No particular reason, other than it’s a bit out there from the standard steak or chicken.  But meat is meat; meat is a big part of my diet these days; so let’s explore the possibilities!

Over the past few months, my husband has placed a couple of meat orders from U.S. Wellness Meats (goal: stocking up our freezer with quality grass-fed meats for any day of the week!).  The second time around, we decided to get a little bit adventurous and added a lamb loin to the order.  I like a challenge; and am all for researching recipes for the unfamiliar in order to make it 4HB friendly, and our own!

So quite simply, quite tastily, and not-so-sheepishly; I share with you a flavorful and juicy recipe for lamb loin, grill-style!

1 tbsp extra virgin olive oil
1 lemon, zested (about 1/2 tsp)
1 lemon, juiced (about 2 tbsp)
2 tsp, dried oregano
2 tbsp garlic, minced
1/2 tsp salt
1/4 tsp pepper, freshly ground
2 lamb loins (approx. 4 oz. apiece)


  • In a bowl, combine the first 7 ingredients to create your marinade.
  • Pour marinade into a sealable plastic bag.
  • Add the lamb loin(s) to the bag and toss to coat well in the marinade.
  • Marinate in the refrigerator for at least 1 hour.
  • Grill over medium-high heat for approximately 5 minutes on each side.
  • Let sit for a couple of minutes before serving.