KETO FLAVOR BOMBS

One of the biggest complaints I hear from clients and from people I connect with online about ketogenic food is that it gets boring and can feel bland. I want to share the tips, techniques and secret ingredients I have learned over the past eight and a half years living a ketogenic lifestyle that keep my meals tasting great and always exciting. I am calling this list my Top Ten Keto Flavor Bombs! They are guaranteed to light up your taste buds without ramping up the carbs! And if you’re not full on keto, I am certain you will find them useful too. 

Roast your vegetables, even frozen!

I can’t think of many vegetables that don’t benefit from a good roast! Toss in a little cooking fat of your choice, avocado oil is great, season and spread out on a baking sheet. Don’t overlap or just steam them, and cook at 400-450F for 10-15 minutes flipping halfway. Some may take longer, like cauliflower and broccoli. You add a depth of flavor and even some good crunch. It works for frozen vegetables too, which surprised me! Peppers and mushrooms are very low carb and benefit so well from a roast!

Roasted garlic!

Speaking of roasting, we all know garlic is a flavor bomb and while fresh garlic brings a ton of sharp flavor, roasted garlic is a more mellow, deeply sweet addition to any dish. And it is only 1g of carbs (4 calories) per tsp! Spread it on meats, blend with butter or add to any sauce! Here’s a link to show you how to do it!

Fat is flavor!

Avocado oil, lard, and tallow are great cooking fats but honestly they’re pretty bland for my tastes. Saving your bacon fat for cooking or grabbing a jar of duck fat will take the flavor to new levels, of almost any dish. Heck, even good old butter can be next level when you brown it first. It adds a nutty taste that is wonderful with roast vegetables and makes amazing eggs!

Make your own seasoning blends!

A lot of readily available seasoning blends have added sugar and anti-caking agents you might want to avoid. There are many cleaner brands available but they also tend to be pricey. Making your own blends and keeping them handy in jars is a great idea. Suggestions include my Taco Seasoning you can find here, this fantastic Steak Seasoning and this herbaceous Greek Seasoning. 

Banish boring burgers!

Ground meats of all kinds are clearly staples on the keto diet and often for ease we make patties, cook ‘em and then try to make them more exciting than they are. One thing often missed is the opportunity to add flavor before the patty hits the pan and I am not just talking about salt, pepper or a sprinkle of a seasoning blend. Add your seasoning into the meat, not just on the meat. You can also add sauteed vegetables or even make your favorite meat loaf recipe and shape it into patties. 

Look for the aged cheeses!

If you know me, you know I do a slice of American cheese or a pile of shredded mozzarella but today we’re talking about the cheeses that will blow your mind and not take a hefty serving! Aged cheeses, usually cheddars, goudas or real Parmigiano Reggiano, can bump up any dish’s flavor with just a half ounce sprinkled on top. I am talking about the cheese full of the crystalized flavor you taste and feel on your tongue! 

Finish strong!

Seasoning a dish doesn’t end once it’s off the heat! There are several ways to finish your meats and vegetables that blast open the flavor doors. Quality extra virgin olive oil is a great place to start. It’s not good for cooking because it turns rancid in high heat but has incredible taste. A variety of vinegars, squeezes of citrus and citrus zest, and fresh herbs like basil cilantro and italian parsley are also great choices. 

Get smokey!

If you have a smoker at home this one isn’t news to you but those of us without a Traeger in the yard can still bring deep smokey taste to our plates in a variety of ways. Redmond’s Smoked Salts bring that flavor but don’t tip over into the artificial side you can find in some products (Save 15% now if you want to try them at this link!) Canned chipotle peppers are another way to add some real heat and smokey depth to meats, marinades and dressings. A little goes a long way! And don’t sleep on cheeses like smoked provolone, gouda or cheddar!

Be serious about the sear! 

Have you heard about the Maillard Reaction? It is what you’re doing when you brown your meats (and everything you cook really!) whether it is a quick sear or going in a pot for a long braise. Here’s a deep dive on how it works from the folks at Serious Eats. Searing your meats well is a must for the most flavor. Quick tips include drying everything really well, considering air drying steaks overnight in your fridge, and not being afraid to use a rip roaring hot skillet to get that color!

Don’t skip the sauce!

Having a variety of sauces in your repertoire is a keto must! And yes, there are plenty of sauces you can buy that are sugar and filler free to keep on hand including Primal Kitchen’s dressings and ketchup, Kinder’s Zero Sugar BBQ Sauce, and more. But making your own sauces helps you craft the flavors you want and often is a lot easier than you’d think. My must try suggestions are Maria Emmerich’s Steak Sauce, getting wild with flavoring my Homemade Mayo, and even keeping a variety of curry pastes handy that you turn into a delicious sauce with cream or canned coconut milk. 

There is no rule in the weight loss playbook that says that just because you are working on your relationship with food that it has to be bland and boring. A wise man (Coach Jon!) once told me that we needed to see our food as fuel that can be enjoyed and he was 100% correct. It is entirely possible to pay attention to your ingredient quality, macro nutrient breakdown and caloric intake AND eat tasty enjoyable food. I hope that this list gives you some ideas on how to do that yourself!