Tamari Honey Mustard

DSC_0203Tamari is just soy sauce without the wheat.  It does, however, taste very different from a typical soy sauce to me.  It’s very smooth flavored and not nearly as salty as soy sauce.  This sauce is a fantastic source of sodium still with 980 mg per 1 tbsp serving.  Why would you want to increase your salt intake?  Here’s just part of an interview with Dr. Volek who is one of the author’s of The Art and Science of Low Carbohydrate Performance as well as The Art and Science of Low Carbohydrate Living. 

  • Dr. Volek: I just tend to salt my food to make sure I get enough salt.  But, on average, if you are truly in a ketogenic state (state where the body has circulating ketone levels between 0.5 and 3 millimolar), it’s well-documented that there’s this natriuresis (excretion of sodium in the urine), which has been studied more in the context of fasting.  So when you’re producing ketones, your kidneys switch from retaining salt (when you’re eating more carbs) to excreting more salt.  So, if you excrete salt, you also excrete fluid with that.  So, what happens with a lot of people when they go on the Atkins diet, the first week, you hear about complaints with fainting, headaches, dizziness…
  • Dave: And those symptoms are sodium-based?
  • Dr. Volek: A lot of people blame it on the diet and say, “This diet is no good. I feel like crap.  I can’t get up. I faint.  I don’t have any energy to exercise.  I can’t do anything.”
    Most of the time, you can have complete resolution of that if you replace the extra gram or two of salt that you’re excreting and that corrects that plasma (liquid part of the blood).  So, the symptoms are related to a contracted plasma volume.
    So it’s a pretty simple solution to a pretty complex and important problem.  People mistakenly don’t know what’s going on.  But it’s so easily corrected.
    But, it’s so hard to tell people to eat more salt because we’re told salts are bad.   (Read the full interview….)

Sodium is so important with this way of eating! I spent months getting dizzy after drinking all “my water” and had painful cramps, was constantly eating avocado.  I was an electrolyte mess! I finally bought some books because the last one I read was the Atkins book back in 2004.    I knew that this way of eating was going to be permanent but I also knew something was off.  When you’re dieting people shove the idea of drinking water down your throat.  Water is good, hydration is good but if you’re in ketosis and avoiding salt while drinking tons of water it’s the recipe for not feeling well all of the time.  It’s really easy to check if you feel awful because of salt.  Dip your finger into salt and lick it off.  If you feel better it’s because your salt was too low.  This doesn’t get talked about enough.  Please share the information.  Phinney and Volek recommend getting 3,000-5,000mg’s a day.  Back to the recipe! Tamari is basically Japan’s version of soy sauce and it’s really delicious!  More Tamari vs. Soy Sauce information  and also the specific brand I used.  San-J Tamari gluten free soy sauce made with 100% soy.  


I added the honey in first which was sort of a mistake.  It was difficult to mix it well. I used my stick blender and it wasn’t combining all the way.  I threw it in a pan to let the heat do some of the work.  I mixed it more once it warmed up with the stick blender.DSC_0178 DSC_0179

 The inspiration for this recipe comes from the oriental dressing they serve at Applebee’s.  The recipes out there all call for 1/8 tsp sesame oil but I don’t have that or the rice vinegar.  I substitued the tamari sauce and used regular old distilled vinegar.  It’s not exactly the same as Applebee’s but it’s seriously delicious. 

I posted pictures of lasagna on my Facebook page via Instagram the other day and I want to talk briefly about the cheese pasta recipe and how it works in a lasagna.

So.   Yes it can be done.   I used 8 ounces sour cream with salt, parsley and an egg.  This tastes just as good as ricotta for me and it has less carbs. (Omg. That’s not even true! All these years. Ricotta has less carbs than sour cream and really they are about the same.)   I tripled the fettuccine recipe and made three layers.  The layers were pasta sauce (no sugar added), noodles, sour cream mixture, a sprinkle of mozzarella cheese. I baked it at 400 degrees F for about 35-40 minutes. Things of note: 

  • fresh mozzarella doesn’t melt well at all and can’t be used with this.
  • cooked noodles work better than uncooked for lasagna
  • wider noodles wrinkle up a lot when you boil and were hard to work with
  • these noodles are so CRAZY. When they come out of the oven boiling hot it appears they are simply melted mozzarella. When they cool off they become noodles once again. How the heck?? Awesome but so crazy!
  • this is really way too much dairy for me!
  • Did I mention that it’s a LOT of cheese??

So I won’t be doing a featured post of what I made the other night just because it was really too heavy for me and I wouldn’t want to mislead you guys.  It was definitely awesome the night I made it.  The next day though I was completely cheesed out.  I may not have cheese for the rest of the week!!! Hence the salad dressing recipe.  Well at least that was one way to get me to eat a salad! 🙂 

Tamari Honey Mustard
Serves 10
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  1. 6 tbsp Sugar Free Imitation Honey (Some are made with maltitol as well. I buy mine at Target and it contains maltitol.)
  2. 1/2 cup mayonnaise
  3. 3 tbsp distilled vinegar
  4. 2 tsp mustard (I used yellow mustard)z
  5. 1 tbsp tamari sauce
  1. Combine all ingredients in a sauce pan and stir over low-medium heat.
  2. Once it's warmed up either whisk well or use an immersion blender and set aside to cool off.
Per 2 tbsp
  1. 84 Calories; 9g Fat; 1g Protein; 0.3 net carbs per 2 tbsp
Up Late Anyway http://www.uplateanyway.com/keto/



  1. Tekesha says:

    Thank you, thank you THANK YOU for this recipe, but most importantly for mentioning Sugar Free Honey! I had no idea such a thing existed! I have a stack of recipes I want to try out that called for honey and I didnt know of a good substitute that would add both the sweetness and the texture. How perfect! I’ll start with your dressing 🙂

    • Wenchypoo says:

      If you’re diabetic or keto and watching your BG, maltitol may increase your blood sugar levels. It may also give you diarrhea if you consume too much..

      • Elizabeth Nimphius says:

        The kind I used had maltitol and it acted just like sugar in my body unfortunately. 🙁 I’m going to try another brand that uses xylitol next time. I was so bummed because this is so good and I’m really craving a light salad lately!

  2. Helen says:

    Hi Elizabeth, so pleased to have come across your site with keto recipes that actually work when I make them :)! Thanks so much. One question – we are doing keto as my hubbie needs to stay away from starch which my baking powder seems to have in it. Could I sub baking soda for the baking powder in your recipes to make them starch free or would that not work? Thanks again for your fabulous recipes!

    • Elizabeth Nimphius says:

      The recipe for baking powder is as follows: 1 tsp baking soda, 2 tsp cream of tartar, (optional) 1 tsp corn starch. So you can just leave out the starch. It’s just there to prevent clumping I think. After you make the baking powder simply measure it out exactly as in my recipe. Hope that helps.

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