On any given day I use in my recipes my Keto Low-Carb Montreal Steak Spice. It’s sugar free and salt free.

In living this Keto Low-Carb lifestyle, we eat whole foods and stay away from processed food that is super high in sodium, generally, more than our body requires daily.  When aiming or maintaining ketosis, the body requires sodium. Living the lifestyle however does not require high levels of sodium.

As we know, sodium is an essential electrolyte our body requires. It helps to maintain the balance of water in our cells, is vital for proper muscle and nerve function, and helps to maintain our blood pressure levels. 

Too much sodium in our diet, associated with processed foods, can damage the heart, aorta, and kidneys (kidney disease) without ever-increasing blood pressure.

It’s important to read nutritional labels, especially on any non-whole foods.  Just because food is shelved in the grocery store as healthy or organic does not ensure it is actually healthy.  Many processed foods – even organic ones – can be extraordinarily high in sodium.

Health Canada and the 2015 to 2020 Dietary Guidelines for Americans set the adequate intake of sodium for women and men. The tolerable amount is between 1,500 and, on the high end, 2,300 mg per day. We need to put this into perspective. Did you know that 2,300 mg of sodium is found in but one teaspoon of salt?  The goal is to keep sodium intake to 700 mg per meal X 3 meals per day.

While Keto Low-Carb enthusiasts focus on eating whole foods (low in carbs) and cooking from scratch, we can still consume far too much-hidden sodium daily. 

Bottled water contains 25 mg of sodium. In drinking between four and five bottles of water per day, you are consuming 100 to 125 mg of sodium. It’s smart to read bottled water labels.

Discovering hidden sources of sodium can be shocking. How about a Starbuck’s Venti Caffe Latte with two percent milk? It’s coffee and milk, right?  Wrong! This specialty beverage contains 220 mg of sodium!

On our Keto Low-Carb diet, we focus on protein.  Our supermarkets can cook this protein for us. On the odd occasion when I don’t feel like cooking and want to maintain my Keto low-carb commitment, I’ve grabbed a cooked rotisserie chicken at the supermarket.  These chickens may include other ingredients besides the actual flesh.  For example, a Costco rotisserie chicken includes the actual meat, seasonings, potato dextrin, carrageenan, sugar, dextrose, spice extractives. 

What about its sodium level?  Costco chicken is also about 3 pounds/48 ounces of flesh. A 3.5-ounce serving contains 347 mg of sodium. This works out to 4,758 mg of sodium per 3-pound bird.  This is roughly 2 days of our daily recommended sodium intake. 

The average Walmart rotisserie chicken contains 660 mg of sodium in a 3-ounce portion.  The average chicken weighs 3 pounds/48 ounces.  Every ounce contains 220 mg of sodium.  This calculates to 10,560 mg of sodium in one chicken.  This is roughly 5 days of sodium intake in one chicken.

What about frozen non-breaded shrimp?  A 3-ounce portion (4 or 5 shrimp) can contain as much as 800 mg of sodium. 

You can make protein choices to meet without surpassing your sodium intake.  For example, roast your own chicken, buy fresh shrimp when possible, and choose fresh ham over the cured version. 

When buying fresh steak, choose plain ones over those seasoned by the butcher.  Prepare the seasoning yourself.   

Here’s a salt-free sugar-free Montreal steak spice seasoning to add to your next delicious fresh steak. 

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB MONTREAL STEAK SPICE?

The taste profile of this Keto Low-Carb Montreal Steak Spice is typically savory, slightly spicy, and a bit tangy.  The spice blend includes the following seasonings and spices: 

Onion powder is rich in essential vitamins like vitamin B and C.  It contains minerals like manganese, calcium, iron and potassium, and a myriad of antioxidants.  Onion powders is used in treating mouth sores, heart problems, headaches, high blood sugar, and even cancer.

Garlic powder has been proven to lower cholesterol and thin the blood.  This helps in preventing stroke, high blood pressure, and heart disease. It is believed to help block the growth of cancer cells. Garlic powder is also believed to help regulate blood sugar levels.

Coriander is rich in antioxidants and is believed to benefit the heart, brain, digestive tract, and skin.

Black pepper is sharp and spicy and adds nutrition to your meal.  Black pepper is high in antioxidants, contains anti-inflammatory properties, contributes to brain health, helps to improve blood sugar control, helps to lower bad cholesterol, contains cancer-fighting properties, helps promote gut health, and reduces appetite.

WHAT WINE HARMONIZES WITH KETO LOW-CARB MONTREAL STEAK SPICE?

This delicious Keto Low-Carb Montreal Steak spice possesses lots of umami — 5th taste sensation that occurs on the palate as depth and roundness of flavor.  In other words when you add this rub to your protein you are adding that depth of flavor.  The umami comes from the garlic and onion powders.  For this reason when you use this rub on beef or chicken think of a big wine to stand up to that umami flavor.  While the wine may have weight, make sure it is bone dry.  The acidity in wine also complements the umami in food.  So choose a white or red with decent acidity.  Think Sauvignon Blanc if enjoying this spice on fish or chicken.  Think Pinot Noir if you are adding this spice to pork or beef.  The wine’s silky tannins also complement the umami in this rub.*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.

WHAT OTHER KETO LOW-CARB CONDIMENT RECIPES CAN I ENJOY?

Keto Low-Carb Flour Blend (Heart Healthy)

Keto Low-Carb Honey (Heart Healthy)

Keto Low-Carb Ultimate Steak Rub (Heart Healthy)

Keto Low-Carb Caesar Dressing (Heart Healthy)

Keto Low-Carb Roast Beef Spice Rub (Heart Healthy)

WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?

OMG, the Ninja NC301 CREAMi Ice Cream Maker is the BEST appliance I’ve bought for myself to support my Keto diet. I stand behind this product 100%. I eat healthy high protein, sugar-free ice cream every night. I experiment with different ingredient combinations all the time. I purchased 5 additional containers so that I can make a week’s worth of ice cream at one time. I’ve made ice cream with cottage cheese and almond milk with protein powder; tofu with almond milk and protein powder; fat-free plain yogurt with almond milk and sugar-free jello and more! The machine shaves frozen pints perfectly with its one-touch programs.. You can prepare ice cream, sorbet, gelato, milkshake, smoothie bowl, lite ice cream and more.  Prep your base, freeze overnight, process, and enjoy!

Sometimes it takes more than one spin to get your desired texture. Select the re-spin function if, after processing, you want your processed treat softer and creamier. This unit is ONLY compatible with the Ninja CREAMi NC299 and NC300 pint accessories. It will NOT fit the NC100, NC200 or NC500 Series pints.

With the Ninja Creami you can enjoy healthy treats that taste just as good as regular ice cream loaded in bad saturated fat, sugar, and preservatives.

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