Fast Day Secret Sauce

Fast Days sauces and condiments make the rockin’ world go round. We defy you to get bored making Fast Days Healing Days recipes—especially the sauces and condiments that jazz-up simple proteins and salads. Why eat dry salads and wraps when you can slather them with Secret Sauce for only 14 calories per 2 tablespoons? Join Susie T as she lets you in on her Fast Day (FD) “secret.”



Fast Days Secret Sauce puts the sparkle back into your alternate day or 5:2 step!

I’m a sauce girl—the Condiment Queen, as I’m known around here—but never to my face. And I don’t care how much of a saint you are on any eating plan (diet or not, Fast Day (FD) or not)—boredom ensues and you start dreamin’ of cheating. The easiest way to keep the cheating wolf from your door on Fast Days (FDs) is to keep the flavors bold, interesting and varied. Sauce it up in the kitchen!

DocP, Brian and I can all assure you that the most abstemious and saintly among you won’t be the winner of the race. The race will go to the person who manages to juggle things around and mix it up. Keep things spicy, racy! Because regaining health and achieving lasting weight loss is a life-long marathon. Most of us are not “fortunate enough” to quickly shed the pounds, then resume eating our old diets that made us sick and fat in the first place. Even if we could keep the weight off eating the same old sick-diet, we’d have disease running beneath the surface making us unhealthy inside. So those old eating habits won’t keep us trim nor filled with vim and vigor over the long haul, either. It’s a marathon, one bite at a time; one meal at a time. And it’s high time to replace unhealthy food with health-ish/er…er well, you get the idea, right?



Secret Sauce tastes as great on a Fast Day (FD) Smoked Gouda Turkey Club Wrap as it does on an UD (Up Day) Blue Cheese Burger with Bacon Onion Jam–and salads too. Don’t forget the salads!

For this reason, upon occasion, we play fast and loose with FOC (Foods of Convenience). These are prepared foods that have “better” ingredients than the old diet, but perhaps lack a pristine provenance. FOCs are high in flavor, help to extend or increase the portion size, and cost very little from your FDB (Fast Day Budget). They aren’t always fantastic on their own, but when combined with other elements from within the sauce-tacular realm, create a lot of BFYCB (Bang For Your Calorie Buck)—and become very tasty indeed. Boredom solved. FD Dieting can continue another day. The crops are saved and we live to race tomorrow.

Hope you will give our Secret Sauce a go. Do try the super-spicy version with the jalapeno. Oh my!!! We love it as much on a burger as we do on Brian’s Smoked Gouda Turkey Club Wrap. Let us know with a comment, ok? And as usual…tell all your friends!

Fast Day Secret Sauce

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 16 tablespoons (1 Cup)

Serving Size: 1-2 tablespoons

Calories per serving: 7/Tbsp

Fast Day Secret Sauce

Fast Days sauces make the rockin' world go round. We defy you to get bored eating Fast Days Healing Days foods—especially the sauces and condiments that jazz-up simple proteins and salads. Why eat dry salads and wraps when you can slather them with Secret Sauce for only 14 calories per 2 tablespoons? Learn the FD secret to this sauce!


3 tablespoons nonfat Greek yogurt
1 1/2 tablespoons Country Dijon Mustard
1/4 teaspoon granulated garlic
1/8 teaspoon onion powder
Optional (If you like hot as we do!)
1 jalapeno pepper, fresh or pickled, chopped finely with seeds


    Mix everything together and store in an air tight container for up to 2 weeks (but it won’t last that long).


I must confess to a devotion for Secret Sauce (aka Thousand Island dressing)...a penchant! And making Secret Sauce FD-friendly requires wicked feats of strength and the use of more than a few "Foods of Convenience" (FOC). We like Walden Farms products because they form a "base" to layer flavors. Some are pretty decent as stand-alone products and have slightly more innocuous ingredients than other zero or near-zero carb products. Our recipe falls within the category of what my partner's and I like to call "Science Experiments"—because of the use of "miracle" products. Geeze, there are a lot of quotation marks flying around. It does taste pretty delish, however!

Serving Ideas Use with your favorite salads, veggies, wraps, sandwiches and proteins for a jazzy little boost of intense flavor!

Nutritional Information

Per Tablespoon: 7 Calories; trace Fat (24.3% calories from fat); trace Protein; 1.1g Carbohydrate; 0.13g Dietary Fiber; trace Cholesterol; 0.97g Net Carbohydrate

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Copyright © 2012 Fast Days Healing Days. All rights reserved.

Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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