No Salt No Oil No Sugar Recipes

What Is Sos Free

So, what does SOS Free mean?

SOS stands for salt, oil and sugar. These are the three big elements that are affecting our health in a negative way.

Being SOS Free means you are striving to eliminate all salt, oil and sugar from your diet. Consequently, you will not add these in your plate or to your food while cooking. Also, you will not buy products that contain these.

No salt, no oil, no sugar diet.

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Chocolate And Cherry Vegan Cobbler

Cherries and chocolate are a pairing made in heaven, and this vegan cobbler recipe showcases that divine flavor combo at its finest. Fluffy chocolate dumplings are nestled in a warm, gooey mixture of sweet cherries, dates, and almond flavoring. Plant-based whipped cream is the perfect finishing touch for this decadent fruit-forward cobbler.

What Are The Benefits

I can only speak from experience, and throughout my battle with chronic Lyme disease, mold poisoning, and MCAS, this diet has been my biggest saving grace. I used to have histamine levels of 1300 . After my first fast at True North I got those levels down to 600. After eating an SOS-free diet for 9 months Ive gotten them down to 300. I still have Lyme & MCAS, so my levels are still higher than normal, but I am getting there.

I used to get RAGING bloat after every meal. Im talking looking 9 months pregnant. This goes all the way back to middle school. In fact, in high school the lunch ladies at my school started a rumor that I was pregnant. How RUDE?! But also, I am fairly certain that I was just so bloated so much of the time that I must have looked pregnant.

Now that I am SOS-free , I hardly ever get bloated. And if I do, the bloating is very mild.

I used to also be wildly inflamed all the time. I mean, I had full body hives for 9 months straight. My inflammation has gone way down, which is an indication of much lower inflammation on the inside.

My skin has cleared up times a million. Because of Lyme, I have had cystic acne for the last few years, especially on my cheeks. Due to celery juice, a great facialist, and my SOS-free diet, my skin has massively cleared up over the last several months. I have heard the same from many other people who eat this way.

My clear skin now thanks to this diet & my lifestyle!

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Why Cook Without Oil

Oil is often promoted as a health food but the reality is its a processed food stripped of the fiber and many of the nutrients attached to the fiber. It is the only food that is 100% fat calories.

Dr. Greger, a prominent plant-based doctor and founder of NutritionFacts.org, says I think of oil as the table sugar of the fat kingdom . It makes sense in that regard. Table sugar isnt regarded as a health food and neither should oil.

Additionally, oils have been shown to have a negative impact on endothelial function, the cells that line our arteries, including a significant decrease in endothelial function three hours after each meal, regardless of the type of oil or whether the oil was fresh or deep fried. Although olive oil might be a better option than high omega-6 oils or saturated fats, it is not a better option over eating the whole olive.

Another benefit of avoiding oils is weight management. Since oil is a concentrated fat, theres 126 calories in just one tiny tablespoon. If cooking with several daily and adding it to dressings, sauces, soups, and curries, those calories can add up fast. By eliminating oil you can eliminate some unnecessary calories that you wont even notice are gone once I show you how to cook without it. Dont worry well get to that next.

Do You Know What 2000 Calories Look Like Im Guessing No So Read On

Everyone has likely seen it somewhere, either on a food label or on a restaurant nutrition page portions and everything else to do with our daily nutritional intake are calculated on a 2,000-calorie-a-day diet. But I doubt most people realize just how few calories that is compared to what average Americans eat every day.

The FoodNetwork.com meal plan involves a lot of food in bowls, not sure why. Photo by Polina Tankilevitch:

So heres a great piece to read from FoodNework.com, What Does 2,000 Calories Look Like? Use it as a companion piece to something I wrote, Picturing 1,500 calories a day its not much. Generally, women are advised to eat 1,500 calories a day while men get 2,000.

The FoodNetwork.com piece has menus that will put you at the 2,000-calorie mark, whether you eat meat or not, which is handy if you cook for a family with members on different diets.

Theres a lot on these menus I wouldnt touch, but hopefully youll find some items you like and can add to your recipe list.

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Get No Salt Dishes Delivered To Your Door

Ready-made meals that give you steady powerful energy throughout your day without the salt, refined sugar, or oil.

• Most Americans eat way too much salt!

• Over-consumption of salt can lead to hypertension , heart disease, type 2 diabetes, obesity.

• A little bit of salt is necessary to balance fluid levels in the body…but you can get all you need just by eating a well-rounded whole food plant-based diet.

• You can still get your snack on without salt!

• Your taste buds may need a few weeks to adjust to life without salt – but once they do, youll be able to fully taste your food again!

• You can get ready-made salt-free dishes delivered by MamaSezz when you order the S.O.S. Free Bundle

Kale And Fruit Salad With Nut Citrus Dressing

INGREDIENTS:

1/4 cup raw almonds or cashews2 oranges, pealed 6 large chunks fresh pineapple

FOR THE SALAD:

6 leaves curly green kale, finely chopped1 apple, chopped1 cup red grapes, whole or sliced1 cup fresh mango chunks

INSTRUCTIONS:

Combine the dressing ingredients in a high-powered blender.

Toss desired amount of dressing with the salad ingredients. Refrigerate leftover dressing.

If you would like to help support my blog, consider shopping on my for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

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Sweet Potato Jalapeo Poppers

Searching for vegan food recipes that will please a large crowd? These succulent poppers will do the trick. Creamy sweet potato is enhanced with cheesy nutritional yeast and baked inside of spicy jalapeño peppers to create a perfect hand-held appetizer. Garnish with a few leaves of fresh cilantro for extra pizzazz.

Tip 18 Be Gentle With Yourself

• What you are doing is a truly wonderful thing for your body, for other animal species in general and for our planet as a whole. There may be days when you miss the cheesiness of a pizza or the burnt fattiness of a steak, but that is just a bunch of stubborn pre-programmed neurons that have been badly educated about which sort-cuts you should use to quickly acquire calories. Their effect will diminish with time, just as the smell of a cigarette eventually holds little attraction to an ex-smoker.
• We are all spurred on by finding that clothes fit, acne and skin conditions clear up, hair is smoother, our bodies and breath smell sweeter, blood pressure and pulse rate drop, BMI reduces, energy increases, stomach aches and heart-burn become a thing of the past. But, these are just some of the benefits your dietary and lifestyle changes are making to your body. Much of it is internal and are only revealed when you have blood tests improvements in cholesterol and triglyceride levels, vitamin and mineral profiles, improved functioning of the endothelium, liver, pancreas and kidneys. The list goes on. And all because of what you decide, on a mouthful by mouthful basis, to put into your body.

If there are any other tips that you can think of that I might have missed, please let me know and I will add them for the benefit of others who are about to make the first steps towards a healthier WFPB future.

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Tip 4 Buy And Fill Lots Of Containers With Dried Goods

• Jars, plastic boxes, tins all chocked full of every spice, herb and dried food you could possibly use. My larder is full of labelled containers with everything from pinto beans, cinnamon and wholewheat pasta to unsulphured apricots, jumbo oats and Dr Gregers Savoury Spice. The aim is never to run short of anything needed to make a delicious meal.
• Breakfast muesli mix I keep a huge Tupperware container locked and loaded for use first thing in the morning with ready-made muesli mix . It contains the following ingredients: jumbo oats and rye, ground flax seed, chia seeds, poppy seeds, pumpkin seeds, sunflower seeds, chopped nuts , raisins, chopped dates, unsweetened chopped cranberries, chopped unsulphured apricots, cinnamon powder and unsweetened cocoa powder . I put a handful of frozen mixed berries into a huge bowl, add a bit of boiling water and/or plant milk, microwave for 2-3 mins, remove, add a couple of handfuls of the muesli mix, chop up a banana, apple and pear , then mix it all together. Ready for a snack at anytime during the day.

Fruit Salad With Avocado Dessert Salsa

• 1 cup peeled and chopped ripe avocado
• ½ cup soy yogurt
• 3 Tablespoons lime juice
• ½ cup drained, canned crushed pineapple packed in juice

Combine all ingredients for salsa in a medium, non-reactive bowl and toss. Allow to chill.

Salad:

• Romaine or red leaf lettuce for underliner
• 1 cup thinly sliced bananas
• 3 Tablespoons fresh orange juice
• 1 cup diced ripe mango
• 1 cup diced ripe papaya
• 1 small guava, peeled and diced
• ½ cup halved green grapes

Line a serving platter or individual plates with lettuce leaves. Combine bananas with orange juice and then arrange bananas in a single layer on top of the lettuce. Arrange the mango and papaya on top of the bananas. Garnish with guava and grapes. Right before serving, top with avocado salsa. Serve immediately.

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How To Bake Without Oil

In baking, oil is used to bind ingredients and provide moisture. In vegan baking it is often used to replace eggs. Heres an article where Ive outlined the best oil-free baking alternatives for eggs.

Sometimes you may come across a recipe that uses both oil and eggs. In this case I usually use a fruit puree for the egg and a nut butter for the oil. In the case of these Vegan Snickerdoodle Cookies, I used a non-dairy yogurt for the egg and peanut butter for the butter/oil replacement.

Here’s a list of oil replacements in baking:

• Fruit purees like mashed banana, applesauce, pumpkin puree, or mashed avocado
• Creamy nut butters
• Tahiniblended roasted sesame seedsessentially a sesame seed butter

Tahini is a great oil replacer since it is thinner and more liquid than other nut butters. The consistency is more similar to oil which is great in baked goods like bread. One of our readers has been testing it in 100% whole wheat bread and said it has worked the best compared to nut buttersthe texture is very similar and the flavor is unchanged when using tahini instead of oil.

For keeping your baked goods from sticking to the baking tray or pan I recommend a few options:

• Parchment paper is an affordable and easy option
• Silicone baking matsthey are reusable and clean up easily, we even throw ours in the dishwasher.
• Silicon pansyes, even the entire pan can now be made with silicone!

Lentil Chard & Sweet Potato Curry

You dont need ghee or oil to create a rich Indian curry dish. Let the heady aromas of Indian spices fill your whole house as it simmers, then thicken it up with vegan yogurt for a savory, creamy end result. Overflowing with nutrient-rich veggies and lentils, this is an excellent meal to add to your regular recipe rotation.

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Advice On Why Your Blood Sugar May Be High

Of the three harmful foods salt, fat and sugar sugar has been the hardest for me to kick because, lets face it, I love chocolate and chocolate cakes of all kinds. I jsut spent two weekends in my old home, New York City, where sugar embraced me everywhere I turned. Back in Illinois now, I have to get serious again about cutting the sugar.

A wonderful chocolate dessert I had in 2015. Cake is extremely difficult for me to give up.

So this piece is very helpful, 5 Sneaky Reasons Your Blood Sugar Is High. It turns out your sugar levels can be impactd by more than jsut what you eat.

Stress, dehydration, lack of sleep, even hormones can impact your sugar levels, the piece outlines. Medications you take also can contribute to higher sugar levels.

The article on Eatingwell.com concludes:

Getting to know your body and why you may experience an unexpected blood sugar high will help you to be better prepared should it happen. Its important to stay connected to your care team and seek out the help of your primary care provider when you experience unwanted or potentially dangerous symptoms.

Tip 7 Alternatives To Cooking With Oil

And I mean ANY oil just leave it out of your meals, your kitchen your house, if possible. Why? See here, here and even here from the horses mouth, if you have any further doubt.

• When frying, use a little water or some veg broth to keep from sticking if necessary, See here and here.
• When oven-roasting, again you can use a little water, veg broth or a tomato juice/spice mix. Here are some ideas.
• Making bread and other baked goods is simple without oil. See here.

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My Path To Healthy Living

Growing up, I had more than my share of colds, earaches, sore throats, and stomachaches. By the time I was 13, I had already had pneumonia twice. In my thirties, still not feeling too good, I read a book by Dr. John McDougall, a medical doctor specializing in plant-based nutrition who promotes a starch-based diet free of animal foods and oils.

Eliminating meat was not hard, as it had always made me feel heavy and tired. Plus as an animal lover, giving up meat brought my values of loving animals and living as a compassionate person more into alignment. I had always cared about animals, but before I changed my diet and learned more about how poorly animals are treated before they become our food, it had never occurred to me that I could simply choose not to eat them.

After saying goodbye to meat and dairy foods, I felt so good that my new diet soon turned into a lifestyle. I also had other improvements: my skin looked better, I lost weight, and my digestion became regular. As for animal foods, I no longer considered them food at all. Today at age 49, I feel vibrant and healthy, and am facing no health issues and take no medications.

How To Roast Without Oil

Is it possible to roast something in the oven without oil? Absolutely! No oil is needed to make things crispy in the oven. Food will still brown and crisp up without it and you dont even need oil to hold seasonings onto food.

Take these oil free french fries for example. The moisture in the potatoes is enough for the seasonings to stick to while roasting. If you do want to add a little moisture to roasted vegetables before adding seasonings you can also use a little lemon or lime juice, vegetable broth, or vinegars. I make delicious oil-free kale chips with lemon juice and they always come out crispy and well seasoned.

Use the same strategy as baking above with parchment paper or silicone mats to keep things from sticking to the pan.

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Trader Joes High Fiber Cereal Is Back On Store Shelves

After weeks away, Trade Joes High Fiber Cereal is back on store shelves in my Chicago north suburban store. I stocked up on eight boxes Sept. 1 after trying a variety of alternatives during the weeks the TJs cereal was not available.

Trader Joes High Fiber Cereal is back on store shelves, thankfully.

The shopping trip reminded me of a lot of reasons I prefer the Trader Joes to other high fiber cereals. Not the least of those factors is the price, $2.99 a box. For alternatives, I paid $6.99 for Fiber One, $4.99 for All Bran on sale and $4.99 for Buds on sale .

Given that I eat a box a week for breakfast, the savings over a year are substantial $208 compared with Fiber One, $156 with All Bran or Buds .

Im thankful that TJs high fiber cereal has not joined all the other low-salt, low-sugar products Trader Joes has cut in recent years, such as salt-free shrimp sauce, salt-free whole-wheat bread and no-salt-added marinara sauce.