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