Brunswick Stew – stirring up childhood memories

When I was younger I spent half my childhood in the Deep South, Savannah and Sylvania Georgia to be exact. In the south all things revolve around food, Sunday’s were filled with potlucks and gatherings of family and friends. Every holiday, and excuse for a holiday was filled with food. Rich, indulgent, usually fried foods were abundant. Besides our honest addiction to Mexican food our family also favored one of the local Savannah Restaurants, Carey Hilliard’s, where memories of large onion rings dipped in Brunswick stew still make me crave the delicious crusty rings, and the barbeque rich stew. 


Since my attempt at Chicken and Dumplings turned out so darn’ well, I decided to try another super amazing family recipe and try Paleo Brunswick Stew. This will go fantastic in my lunch this week!

 *Warning I am going to use regular potatoes, and possible incorporate some Lima beans which for the die hard Paleo enthusiast this maybe a deal breaker…



Pork roast (I have two small ones)

2 large potatoes- peeled and cubed

Frozen okra (I am going to use the extra to try some fried okra)

Frozen baby lima beans

Whole onion – diced

Barbeque sauce 2 cups (see recipe below)

Chicken broth (1 cup)

Salt and pepper to taste

Garlic cloves 2 minced

2 tbsp. honey


Combine all ingredients in crock pot and put on low for 6 hours, then pull out the pork, shred and add back to the stew….


This already smells amazing and I don’t even have the ingredients put together, everything is sitting on the counter!



Homemade Paleo BBQ sauce:

  • 1 onion, minced;
  • 1 clove garlic, minced;
  • 1 can (6 oz) tomato paste;
  • 1/2 cup apple cider vinegar;
  • 1/2 cup water;
  • 1/4 cup homemade ketchup;
  • 3 tbsp homemade mustard;
  • 1 tbsp Worcestershire sauce;
  • 1 pinch ground cloves;
  • 1 pinch cinnamon;
  • Smoked paprika to taste;
  • Hot sauce to taste, optional (check the ingredients and chose a high-quality sauce);



1.In a large frying pan, with a bit of cooking fat, brown the onion for about 4 minutes.

2.Add the garlic and cook for another minute.

3.Add all the other ingredients and simmer for 30 minutes.

4.Taste the sauce and adjust with more smoked paprika, vinegar or hot sauce to the desired taste.

Cool and store in the refrigerator.

**Thank you – for the BBQ sauce recipe…


2 thoughts on “Brunswick Stew – stirring up childhood memories

  1. Looks awesome….I made fried okra a few weeks ago. Used fresh okra and instead of the usual cornmeal batter I did an egg wash, and then put the okra in almond flour and shook it up in a paper bag- then fried them up in coconut oil….tasty treat! I have also done the same with zucchini -it’s like eating candy! 🙂

    • That sounds amazing, I am getting ready to make fried okra with the remains from the brunswick stew. I was going to egg wash then use coconut flour, but almond flour might be better – then fry in coconut oil!
      I am excited!

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