Cooking Without Salt, Oil, and Sugar: Ideas and Amazing Flavors | Cathy Katin-Grazzini

A master class in replicating your favorite flavors without adding salt, oil, or sugar to your recipes.
Cathy Katin-Grazzini, editor of VegWorld Magazine and author of Love the Foods That Love You Back, joins “The Weight Loss Champion” Chuck Carroll to teach the basics of SOS-free cooking, including how to draw out the natural sweetness of fruits and vegetables to eliminate the need for refined sugar.
You will also learn the fundamentals of stir-frying and sauteing without oil!
Cathy has phenomenal advice for first-time cooks and lifelong master chefs to take their next kitchen creation to the next level.
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Physicians Committee
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Cathy Katin-Grazzini
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Chuck Carroll
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The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.
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[@smallfootprint2961]

I love my no sos food, and I consider myself a food addict. After losing 80 lbs eating wfpb/no sos, I haven't gone back. That's the miracle.

[@valerietomsic8454]

WAY to go!

[@checkdat8]

Do you feel any tingling or pins or needles from not consuming salt? and how long have you been SOS free?

[@sharonlee7651]

How long does it take going very low salt to lower blood pressure?

[@mamtajaya6457]

Hi chuck. It’s been a month , I am cooking without salt and I create my own recipes. It’s wonderful

[@iqramazhar9285]

Can u please share recepies

[@karena.627]

I have Cathy's cookbook and am enjoying it. She does cover some very basic cooking techniques and "recipes" that are easy to make and quickly add flavor to any basic grain, bean, or vegetable dish. Many other recipes are taken from ethnic cooking traditions. I was happy to learn how to make these in a compliant manner without oil, salt, sugar. She provides extensive instructions for each recipe. At first this made them appear complex, but I discovered that the details she gives make it easy to have success making the dish the first time around. She also provides some options for people who do not have access to exotic ingredients or products. Lots of illustrations in the book enhance making choices of what to prepare, and how to present. There are also special recipes that take more time to make but could be wonderful as a meal for dinner guests or a holiday celebration. Cathy brings joy to the act of preparing and cooking food.

[@DLFfitness1]

Life is as simple or as complicated, as we make it. I prefer simplicity.

[@returntoyehovahthelord6185]

Okay. I was doing the sautéing wrong. The way she described the correct way is very cool. Thank you.

[@mamtajaya6457]

Exactly , the browning becomes flavorful when added a little water

[@lisengel2498]

And I especially loved the intro phrase when you learn to prepare your WFP and SOS Free “ you wake up your senses” - and you discover a world of flavours 🎶🍀💚🎵

[@oliveostrich903]

So many clever ideas !! The cookbook looks great. Thanks guys 💗💗

[@davidthescottishvegan]

Another awesome episode Chuck Carroll & Cathy Katin-Grazzini. Great ideas to avoid cooking with salt, sugar and oils. Have a good weekend. Love 🥰 the vegan Wfpb diet.

[@janettempest716]

What a kind clever lady 🙏😇🙏

[@luluandmeow]

Dried herbs, garlic and onion granules add flavour to pan-grilled tofu and reduce the need to add too much salt. Microwaving winter squashes, potatoes, etc. without a lid removes some of the water and concentrates the flavour - no need to buy a bulky air-fryer or wait ages to roast them in the oven.

[@stephanieblack4650]

Thank you so much for this SOS episode. Love it!💜💜💜💜💜

[@baohoainguyen]

This is a great video, thank you Chuck. Caramelizing is something I'm going to incorporate into my cooking more. I've known about it forever but just realized how much flavor I've been missing by not doing it. WFPB keeps getting better and better as you discover ways to make healthy food taste good.

[@luluandmeow]

I pan-roast (without oil of course) tomatoes/peppers that have gone soft and most people would throw away and they are delicious alone or with mushrooms, tofu, other veggies, etc. Or I use oil-free sundried tomatoes to add flavours. I'm Italian and we use dried porcini mushrooms a lot in risottoes, You only need a few as they're so flavourful.

[@extropiantranshuman]

been looking forward to this video! Always delivering - this channel does!

[@extropiantranshuman]

6:35 celery is a salt substitute. The ice plant tastes salty.

[@nickybooja]

Omg thank you, thank you for this, I've been trying to figure out how to cook without SOS! Thank you Chuck 😊

[@blue-fj9ky]

I think salt, oil, and sugar are basically a habit. The less I eat of them the less I desire them.

[@scienceislove2014]

I dunno... But i love watching you videos... They make me feel knowledgeable and it's kinda fun to watch new guests talk ..

[@lisengel2498]

Great and very important and inspiring info, but I would have loved to see a few examples in practice … and I would also want you to share what kinds of pans and fire works best for sauteeing without Oil 😀🍀💚

[@rdvis]

Im excited to get this cookbook and try these recipes!

[@peter5.056]

I love Cathy!

[@margaretcuss8372]

Fantastic Show !!!

[@beanburrito8903]

Omg 😲 that looks delicious

[@dawnwalsh296]

Cathy I would love to see your spice cabinet and pantry. That would be fun for me😊looking forward to buying your book. I’m a foodie BTW 😋

[@checkdat8]

I am off Oil and Sugar but no salt is considered bad for heart and my doctor wants me to eat atleast 1gm every day which is the requirement for healthy heart and brain function

[@rouxchat6033]

Correct healthy fats, not seed oils, are essential to brain health.

[@traceykaminski7874]

Miso Master! 🔥💜🌶

[@sevendeadlychins]

Miso is also a perfect substitute for Parmesan cheese when making pesto.

[@karendecosta6327]

Love this episode

[@exercisefornormalpeople6731]

Very interesting interview!!

[@MetalBere]

That's some great tips

[@m.taylor]

I just sprinkle seaweed or add it to almost everything. It is even delicious with fruit.

[@returntoyehovahthelord6185]

Hey Chuck. Don’t know if you’ve find this before. Can you tell us what you eat normally? NOT a “what I eat in a day” thing. Have you become a gourmet chef? Do you eat really simple meals? Just trying to get an idea. This is completely serious, not making fun or being sarcastic. I feel like I need to say that in comments these days. Thanks.

[@extropiantranshuman]

I know what you mean about those 'what I eat in a day' not really representing a regular diet. Some even intentionally make their day video different than their regular day.

[@extropiantranshuman]

I notice most vegans eat: breakfast - oatmeal or smoothie bowl, vegetable juice or water (+ vitamin pill) lunch - salad - be it in mason jar, buddha bowl, or pasta form (even as unrealistic as a lasagna, which is a form of a salad) dinner - soup sometimes people switch these up, especially the lunches with the dinners.

[@tammihan8087]

She's so beautiful and awesome. I truly admire her.

[@extropiantranshuman]

omg that ratatouille-looking thumbnail looks phenomenal - I'd love to eat that!

[@0124twinlc]

No salt, no oil and no sugar has been very challenging and it makes me want to just starve myself as I no longer enjoy eating

[@annefricker8474]

I find salt is the issue for me.

[@JohnDoe-xk1dv]

I would check out Dr McDougall's talks on salt, and his lit review. If you have the likes of heart disease or kidney disease, oil and refined sugar are out, and you need to be cautious with salt. But if not, salt should be fine for most, after the absence if animal products, refined sugars, and oil.

[@rouxchat6033]

This is old science, which has been proven wrong and harmful. Seed oils are dangerous. Typical white bleached salt is dangerous. Himalayan pink salt and sea salts are necessary minerals required for optimal health. The only truth here is no sugar, which includes carbs.

[@Annlej1]

I can eat beans with no salt in a buddha bowl, in other dinner recipes i use salt and sometimes a little olive oil, food taste better with salt. I dont use sugar. I lost 25 kg / 55.12 lbs

[@Annlej1]

@@starlight0002 For me it took 3 y, slow and steady!

[@janettempest716]

Can we see the book more please 👍

[@שגהש]

It’s important to remember that we get used to everything. I remember when eating junk food was a nearly daily habit for me it wasn’t exciting anymore. Felt like normal food. Now not using salt and oil is no different.

[@annjones5201]

im trying, its SO difficult! going to look for this book, need ALL the support i can get. That veggy rosette samidge in the clickbait looks DELISH!

[@samuelk636]

I've decided to cut down on salt and i'm considering eliminating it completely out of my diet - but i'm wondering, can you still exercice heavily and at the same time be on a SOS free/low salt diet?

[@Celestials1aurora]

I dont think its recommended since salt is needed if you are doing heavily exercise...

[@mamtajaya6457]

In fact I don’t use sugar , salt or oil. I am able to created a lot of recipes at home. It’s really fun

[@extropiantranshuman]

5:53 I really agree

[@stillwatershomestead6242]

FYI to those watching added salt: There is A Lot of added salt in Miso, its needed to do the fermenting of the soy beans, koji, and other grains, a level tablespoon of Miso paste has 600 grams of sodium..... Infact, there is most always ALOT of added salt in any thing fermented as it is part of the recipe

[@milobickmore1053]

Why is miso made with salt good but plain salt is bad ?

[@שגהש]

I googled miso paste and it has a whopping 3,700 mg sodium per 100g. I think it’s tricky to say no salt but use miso paste which is basically salt

[@extropiantranshuman]

11:42 how do we flavors on a raw vegan diet?

[@peter5.056]

I'm a pragmatist. And a bit of an _enfant terrible_ in the WFPB world. I use ONE oil in my cooking. Sesame oil. I don't think it's healthy; I don't use it because I think it's harmless. No. I use it in VERY sparing amounts (1 mL) measured very accurately, to give my vegetables an irresistibly good flavor. I'm using LITERALLY a gram of oil. I add it to the finished dish, measured from a medicine syringe. People should DEFINITELY stay away from oil, if they can't hold themselves to this strict measuring and limiting of it. And the only reason I use sesame oil, is because for the calories (9) it packs as much deliciousness as an entire avocado, with 1/14 the fat. Be EXTREMELY careful with it, and if you can't/don't limit it to

[@Rmirabil1]

❤❤❤❤❤❤❤❤❤❤

[@JARABACOA3]

How you make pickles or sour crout?

[@youtubeuser4181]

Honestly, this presentation made me feel overwhelmed and anxious. I had to stop. This is all new to me, and it doesn't sound easy at all . I think it's a little misleading to say that this is all at everyone's fingertips. Maybe by ordering things online? I mean miso paste?? Maybe the Japanese are very familiar with that, ... I live in a rural town. We are doing good to have a mom and pop store with a few organic offerings. It would be nice if you would slow up and break things down for novices. Explain things step by step and maybe arrange for a demonstration or two. It sounds complicated. Simplify it. I do love the Physicians Committee and the Exam Room. At least you've giving me some guidance and direction.

[@kimfroman2023]

We need healthy salt.

[@patriciagriffin1505]

Yes Celtic Salt

[@rouxchat6033]

We need healthy salts and fats for optimal health and a functioning brain. Flours, corn starch, and other things mentioned here are highly unhealthy.

[@extropiantranshuman]

please if someone has the recipe for the thumbnail - I'm all ears.

[@georgannecollett8047]

hi Cathy can I ask do you use soy..nuts..coconut...Tahini avocado in your recipe book? I was so thrilled to listen to this bc you didn't ONCE mention these foods that I CANNOT have as I follow Dr Caldwell Esselstyns very low fat diet....thank you

[@cathyskitchenprescription500]

Hi George! In answer to your question, yes there are dishes in my cookbook that use minimally processed soy like tofu and soy milk, because of its many health benefits. Nuts are only used occasionally as a garnish. No tahini or peanut butter. One traditional Zimbabwean dish has a small amount of chopped peanuts. None of the recipes rely on avocado, though it is mentioned in one recipe as a variation option. I try to keep fats pretty low. hope that helps. :)

[@TK-zc5wu]

If miso is healthy what about Himalayan pink salt

[@marciaherzog7921]

Salt substitute?

[@janettempest716]

Chuck you are so handsome what do you eat your eyes shine ❤️😇❤️

[@stephko8312]

What do you sue to substitute eggs in cooking?

[@welcomeback2mychannel]

Really depends on the dish

[@extropiantranshuman]

it depends what you're going for. Some people do consistency, I aim for nutrition and appearance. For nutrition - amaranth and peas are really similar. If you want to have the egg 'look' you can do avocado - cut it in half and pop it into the oven - it'll become a souffle. Thai coconuts are really like the egg white of sunny side ups. Dried pea protein crumbles are like a scrambled egg for fried rice. Coconut shreds have an eggy taste. Some use chickpeas - but in my experience - they're more like bread than egg. To get the goopiness, you can try okra, sticky rice, etc. If you look on the internet and stores - there's egg replacers - but I don't believe they do the job. I think the best replacement is mung bean protein powder tbh - but I never tried it on its own - it's in JUST egg. Sauce stache did a mung bean JUST egg replica, along with others.

[@extropiantranshuman]

follow your heart - when they had the algal protein - was the most realistic and versatile I ever saw! I believe they used lentein - which is a water lentil or duckweed - if you find lentein - that's what to go for!

[@patriciagriffin1505]

Ground flax seeds

[@LR-px9ms]

No olive oil? 😨

[@cheryllewis1697]

I don’t roast.

[@lisengel2498]

I would love if it was possible to have that kind of cooking in Frozen ready meals, restaurants, etc 🍀💚🐸

[@luluandmeow]

I bring my own to restaurants with friends and just buy the tea or other drink, I don't care if eyebrows are raised, I say that I have allergies, but I do it discreetly and also bring my own cutlery. Try batch-cooking or ingredient-prepping and freezing individual portions, most will keep in the fridge up to 5 days.

[@lisengel2498]

Nice - I also do something like that but it would be so helpfull if “processen food” was changed into WFP SOS FREE ready to go dishes 🙃🌷❤️

[@AnnieT369]

Miso has plenty of salt.

[@annaal7480]

I hate miso, so no healthy replacement for salt then.

[@AnnieT369]

Don't you need at least 1 teaspoon of salt a day?

[@JARABACOA3]

Sweet potatos cooked inside a charcoal. Lose the water and become very aweet.

[@patriciagriffin1505]

No salt no sugar no oil and no gluten

[@staceykersting705]

I eat avocados, cook with cold pressed olive oil, and even drizzle it on my salads. I also love pink Himalayan salt, and sprinkle ground kelp in everything. My mom died from strictly avoiding fat. fat's not the problem. Monitor your carb intake!

[@lilofee27772]

If half of the membrane of cells consists of fat.. from where do the building blocks come from? No wonder that many vegans suffer from anxiety and depression....they are underserved from essential nutrients.

[@TeeGar]

And no flavor!

[@UMS9695]

Must taste like crap!

[@dj-fe4ck]

Eating a salt and sugar free diet is completely unnecessary. Oil free and very low fat is good if you want to loose weight or don't want to gain weight. If blood preassure is a problem, very little or no salt may be good. If blood preassure is normal, you do not have to eliminate salt. There is no such thing as a sugar free diet unless you eat a keto diet. Sugar is sugar. It doesn't make a difference if it comes from potatoes, rice, fruit, or cane sugar.

[@blomegoog]

great topic. boring video. thanks.