Pro-Tip: Add FLAVOR! 🌶️

Kathrine Fisher Hardcastle, Meg Fifield, and Tashi Bradford are all admin team members and Randy Rampey is a member of the Ketogenic Dieters Facebook Group.

There’s no need to be a martyr to your food and to not have flavor. Easy ways of boosting the flavor of any meal without radically changing the macros is by adding either mustard or hot sauce.

Both have minimal carbs and basically non-existent fat & protein so that makes them ideal for those on the ketogenic diet.

Tashi and Kathrine are pros regarding all things mustard-related! They can tell you the ones they like.

You’ll often see Meg and Randy spicing it up on the food pics they post. They’re hot sauce gurus.

As with anything, read labels!

I know Rachael Harding and Billie Helbert Richter are partial to Valentina’s hot sauce.

I personally like Cholula or Franks. I’m also a fan of salsa verde, which will have a few carbs. ~Brenda Richards

Gigi Walentiny likes Texas Pete’s.

Mustard Meatballs

Another fantastic recipe from Rachael Harding, an admin at Ketogenic Dieters Facebook Group.

Mustard Meatballs Recipe

Ingredients:

• 1 lb classic chicken sausage (Isernio’s brand used as I like the stats on it. Turkey sausage may be substituted.)
• 600 g 93% lean ground beef
• 30 g yellow mustard
• 30 g whole grain Dijon mustard
• 1 g salt
• 2 g pepper
• 1.7 g garam masala
• 1.8 g turmeric
• 1 tablespoon coconut aminos (15 grams)
• 2 g cumin
• 3.6 g paprika
• 185 g chopped frozen spinach
• 3 squirts stevia

Mixed all ingredients and made 30 meatballs. Baked at 370F for 30 minutes.

Dill Mustard Sauce

Ingredients:

• 2 cups unsweetened almond/coconut blend milk
• 1 tsp dill
• 30 g whole grain Dijon mustard
• 15 g yellow mustard
• 2 tsp granulated chicken bouillon
• 1 tsp paprika
• crushed red pepper to desired spice level
• 1/4 tsp xanthan gum

Whisked ingredients while simmering until sauce thickened (not overly thick however).