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Star of Kiana's Flex Appeal ESPN

Fire House Orange Soda Ribs Recipe

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Super Bowl is the big feast at our house.

As many of you know, many years ago I was an NFL cheerleader. I cheered for the Raiders when they were in Los Angeles, CA.  There are 48 girls on the squad, 12 in each corner of the football field.

The 2 years I cheered for the Raiders were amazing!  It was the only year they chose 10 of us to travel with the Team to cheer for the American Football in Tokyo, Japan and London, England.  We performed at the Yokohama Stadium in Japan and at Wembly Stadium in England.  We attended numerous parties, performed at Sony in Japan and had dinner at the US Ambassadors home too!  The years I cheered, Marcus Allen and Howie Long were on the Team - Marcus was so fun!  Attended Howie Long's induction to the NFL Hall of Fame and celebration afterward! Fun times!

TMI: My husband still wants me to wear my cheer leading uniform!?


Okay, one more 🙂


There are some days that just have to be “cheat days.”  If you’re an avid viewer of “Kiana’s Flex Appeal” ESPN, you know that I use the “cheat day” method: I eat very clean 6 days per week and 1 day per week I enjoy the not-so-clean foods – in moderation.  Cheat days are the days you enjoy food.

On Super Bowl, this is the day that you get to eat in moderation, what you want. Since my husband is a Fire Chief in the Fire Dept. it usually means a zillion guys are over eating and male bonding. This recipe should actually a called a Not So Fit Dad recipe.  There are many benefits of having a Fire Fighter hubby, one being the “uniform," and the other is that 99.9% of them are great cooks.

Since they never know when the fire alarm will go off, they have a huge resource of recipes that can withstand prolonged heating, extra time in the oven and still turn out amazing. If you think about it, those same qualities are great for any Recipe.

Enjoy this one! I don’t usually care for ribs, but these are amazing.

Every time we go to the grocery store, my husband has to say, Nice Rack. He just cannot help himself 🙂

dennis-kiana-husband-bbq-not-so-healthy-orange-soda-ribs-recipe )


  • 1 liter orange soda – yikes! yes, you heard right. I thought the same thing.  No, it’s not a typo.
  • sliced oranges with peels
  • gigantic rack of ribs – (My husband cannot help himself, he always says, “nice rack” when we're buying ribs at the store. It was funny the first 100 times...)


Fill large pot with the orange soda, orange slices and ribs. add enough water to cover. boil 1.5 hours. drain. remove oranges. cover with your favorite low sugar barbecue sauce. bake 350 degrees 1 hour. uncovered.


Meat falls off the bone, so tender, tasty, lick your fingers good. Yum.

Nutritional Breakdown:

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“Fire House Orange Soda Ribs Recipe”

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