Roasted Squash & Kale Medley Plus Bravo Cookbook Giveaway

Good morning! I hope you are having a good week so far.

Photo Food Journal:

I took pictures yesterday of all the food I ate as part of theΒ “What I Ate Wednesday” series. I love showcasing all of the healthy vegan foods that I make and consume (you can see a whole list of these posts here). I can’t believe I forgot to take a picture of my green smoothie for breakfast, but it looked much like this:

Green smoothie for breakfast.

I’ve been hungrier in the mornings lately so I’ve needed that extra little shot of smoothie. I had some herbal tea (unsweetened) to warm up (note to self: get windows washed):

Herbal tea on a cold morning.

I had to travel to Santa Barbara for a couple of doctors’ appointment, so I packed this lunch, along with a giant Fuji apple (unpictured). The salad had romaine, dressing, onion sprouts, avocado, lentils, almond butter, shredded carrots and shredded beets:

My salad for the road.

It was such a gorgeous, warm day so I found a park in which to eat and relax for a few minutes:

Santa Barbara park view.

All is good on the health front, I met with my surgeon who wants to do a little cosmetic work on my scar by injecting it with cortisone and zapping it with a laser because it is forming a keloid. That should be fun, yikes!

After a very long day, dinner was some leftovers from Monday night when I made this Roasted Squash & Kale Medley:

Roasted Squash & Kale Medley

I have started roasting vegetables with no oil after I attended the cooking class with Chef Bravo from True North Health Center. I now just use parchment paper for the veggies and season them as usual with various spices and herbs. So far, I’ve tried this technique using squash and tomatoes. I put the oven at 375 degrees F and let them go for about 45 minutes:

Roasted butternut squash made with no oil.

It takes awhile, but the natural juices eventually come out of the squash and provide for a little browning. The squash works great served on top of a salad which I did earlier in the week:

Roasted Squash Salad.

Or you can make it in to the vegetable dish like I did for dinner. I started with these ingredients, garbanzo beans, mushrooms, kale, roasted squash and garlic, onion and tomatoes:

Ingredients for Roasted Squash & Kale Medley

I then water-sauteed the onion and mushrooms, and then added the other ingredients in layers:

Roasted Squash cooking process

This dish turned out so delicious because the squash is tender and sweet and the tomatoes give it a lot of moistness:

Squash & Kale Medley close up.

I served it with my World’s Easiest Guacamole recipe. Here is the recipe for the dish:

SOS-Free Cooking Tips:

I promised in an earlier post to share some more tips I learned at the cooking class. First off, I would encourage you to get Chef Bravo’s cookbook:

Chef Bravo's cookbook.

He has a Facebook page devoted to the book here. This book is essential reading for anyone who wants to build more skills cooking without salt, oil, or sugar (he calls it SOS-free).

Chef Bravo is a really nice guy, too, here’s a picture I took of him with Chef AJ at the Healthy Taste of LAΒ (note: I’ll be attending the Healthy Taste of Ventura on April 7th, can you come?):

Chef AJ and Chef Bravo

We discussed a lot in the cooking class I attended and I took away these notes:

  • Sunflower seeds work great in savory dishes, cashews work great for sweet ones.
  • Save all of your vegetable scraps to make homemade vegetable broth, this will help add flavor to cooked dishes.
  • To make homemade vegetable broth, fill your pot with your scraps and add water so it covers the scraps plus 1-2″ above. Simmer for 30 minutes.
  • Try freezing your homemade broth in ice cube trays so you can use it for water-sauteeing.
  • To add flavor to raw nuts or seeds, heat them in a dry pan for a few minutes. Put them in a bowl and pour on some lemon juice or vinegar plus some spices or herbs. Then, put them back in the pan to evaporate the rest of the moisture. <—-I haven’t tried this technique, but I am very anxious to do so.
  • One reason not to use oil in cooking is because it coats the palate and dulls the tastebuds, making it necessary to add salt for flavor.

I will certainly continue sharing cooking tips as I practice them and learn more.

Cookbook Giveaway:

Chef Bravo and his publisher have generously agreed to send one lucky reader a copy of his book! To be entered to win, please leave a comment on this post with your tip for adding flavor to your cooking without salt, sugar or oil. If you don’t have any tips, then let me know why you think it is important to prepare food this way.

I will randomly select a winner on Monday, March 18th. This giveaway is open to U.S. residents only and you must be 18 years or older. [Editor’s note: this giveaway is now closed].


Yes, I am the queen of giveaways right now. I have another one going for a Navitas gift pack here. You have until Friday to enter to win that.Β Have a great rest of your week and I’ll see you back here then.


  1. Emily says

    My favorite seasoning is anything from the Mrs. Dash line! They’re all salt free! I also looooove using smoked paprika on anything and everything!

  2. Kristy Kauffman says

    I like adding kombu to my pot of beans. It gives me the iodine I need and makes for richer tasting beans!

  3. Sue Henry says

    I would love to have a copy of Chef Bravo’s book. I am trying to eat the healthy lifestyle and keep my husband’s cholesterol and blood pressure down. Thanks

  4. Katie says

    I make my own spice blends, so I don’t have to worry about added salt or sugar, and use them to help season foods so I don’t need all the added oil and flavoring. Plus the blends let me be creative and make all my dishes taste amazing!

  5. Holly says

    I recently found a great salt free seasoning at Whole Foods called flax seasoning. I love tossing that on veggies before roasting them.

  6. Leah Eliopoulos says

    Hi Carrie. I am a new vegan. I used to eat everything and developed Diabetes. October 1st, 2012 was the first day of national vegetarian month and I decided to take on the challenge of being a vegetarian. I felt better and healthier. On February 16th, 2013, I decided to become a full vegan. It has been great. I don’t miss animal products one bit. My sugar levels are getting better and I hope one day to reverse my Diabetes. To my surprise, I don’t crave sugar anymore. I broke my addiction. Actually I keep craving raw green beans and steamed snowpeas. They taste sweet to me, they are nature’s candy. One tip I would give to add sweetness to your dishes is to break your addiction to sugar in the first place and then your taste buds will reawaken and the natural sweetness of fruits and veggies will shine through. Beets are a delicious substitute for sugar as well.
    This book will help me on my journey back to health. I am so glad that I found you, Carrie. You are very inspiring.
    Thank you,

  7. Rachel says

    My tip is to buy plenty of exciting spices (there are tons of no-salt blends on the market, too–I shop at Penzey’s) so that you can add fun flavors when something seems a little bland, instead of reaching for the salt and oil. Would love to win a copy of the book…I still cook with more oil than I’d like!

  8. Betty Gershkoff says

    I’m too new at this to have any suggestions others don’t know already but i love to add lemon or lime juice and have found that Himalayan pink salt is delicate tasting and tons better than common salt.

  9. says

    I know I emailed you yesterday instead of commenting but wanted to say again THANK YOU for the heads up on the $10 off Vitacost – I took advantage of it! I also blogged about it today and gave you a shout out! Thanks again!

    I would LOVE to win this book! When I do use oil – I used Grapeseed Oil.

    BUT…to flavor without using any oil at all my go-to’s are Onions and Garlic – ALWAYS!!!! Can’t go wrong with those two ingredients! LOVE Garlic and/or Onions! I’ve never been a salt person. I never add salt to anything.

    Your photos and food are awesome as always! I’ve heard many wonderful things about True North Health Center and think it’s awesome you took the class from the chef!!!!

  10. connie says

    when i am roasting veggies I spritz them with a little veggie broth to make the spices stick better. I also add a bit of ground flax or dried coconut to add some coating type texture. Have to watch time carefully as they tend to brown the veggies faster.

  11. says

    One thing I’ve learned from following Fuhrman is that one way to “trick” your body into thinking that it’s having salt, is to squeeze some lemon into your salt-free dishes. I actually have one of those plastic lemon bottles in my fridge, and I squirt a little bit into my meals quite frequently. (This book looks awesome!!)

  12. says

    This is very simple, but I have loved the results of getting the pan very hot, adding a small amount of water (1 TBSP or less) and sauteing thinly sliced onions first, allowing them to carmalize naturally. I then add my other vegetables and it gives such a naturally sweet flavor!

  13. Amy Vigil says

    I live trying new ways of cooking. Love the idea of roasting veggies on parchment paper! Thanks for the info. I would live to win the cookbook and try some new recipes. My family has not converted try so I keep trying to sneak in new yummy recipes!

  14. says

    I generally use salt or oil in my cooking, but now you have me thinking of different, healthier methods.
    I use tons of lemon in my cooking and I guess that could take the place of oil in some dressings and marinades.

  15. Allyson Reddy says

    I love to add some fresh lemon and whatever spices I have on hand (dill is my favorite!)
    Sometimes, though, I’ll dump 1/2 cup of spicy kimchi on top of whatever vegetables I’ve sauteed – that way I get all the goodness of fermentation + the delicious spicy flavor!

  16. Suzanne says

    Ooohh, I have a recipe for roasted butternut squash, rosemary and shallots that I will do this way — it it so good, but I haven’t done it on ETL because (silly me) I didn’t think it would work without the oil. Now I know. My favorite way to season food is with onion and garlic. They make for great depth of flavor, and I don’t miss the oil or salt. I don’t seem to have issues with sweetness. Thanks for all you do!

  17. says

    nutritional yeast, chili powder, cumin, garlic powder…and i actually do like to use a little bit of a good quality pink himalayan salt for flavor– there is nothing wrong with adding some of this if your diet consists of natural, whole foods and you avoid packaged, processed foods with added salt.

  18. Katie says

    I’m OBSESSED with your water-saute method (which I picked up on your blog months ago)!! For flavor, I generally add cayenne pepper to just about everything, but a pinch or two of nutritional yeast stirred in at the very end really gives all of my dishes that hearty flavor I’m looking for. Thanks for the additional tips!

  19. Pam says

    My taste buds are pretty sensitive so I don’t need to add much spice to my foods. I mostly use Dr. Fuhrman’s VegiZest and garlic.

  20. Nickole says

    One of my favorite ways to add sweetness to a recipe is by using dates! I found a great recipe that uses only dates, peanut butter, and cocoa powder–blended together it tastes like a pb fudge dessert–YUM!!

  21. says

    Glad everything is going so well with your recovery =)
    When I’m having to take my meals with me on the go, I always try to find somewhere nice like a park to eat it too. Makes for a nice, relaxing meal.
    I like the idea of roasting squash on it’s own – I’ll have to try that out. We rarely roast it with oil. We normally cut it in half lengthwise, put it skin-side up in a lasagna pan with a bit of water and cook it that way.
    Looking forward to trying to your squash and kale medley!

  22. Rachel says

    Love the sound of this book!!! I use a no salt seasoning which is seriously a life savor!! It adds so much flavor! I also love to use nutritional yeast, and lots of different spices (:

  23. Patty says

    Thank you, for another day of yummy/great looking meal ideas, Carrie! Your meals always look so good. They inspire me, and it helps me have fun when I cook. I made the almond-tahini stir-fry recipe this week, that you had posted a while back and it was SOOO good! I’ll definitely make it again. The veggies were great, but the sauce was extra delicious and I think it would go good with so many dishes.

    The book look wonderful, and I’ll check it out for sure. I absolutely think it’s important to cook without oil, salt, and sugar, as I believe it’s been shown so many times now that those things are not doing us any favors. I just started cooking without oil, and I love it and haven’t missed it at all. I’ve never been a big salt fan anyway. And, I’m working on getting away from all forms of sugar.

    I’m glad all went well with your doctor appt. I’m sorry they have to work on the scar, but I’m glad you have good docs who are looking out for you and taking care of you. You are simply gorgeous!!

    Have a nice day!

  24. Ceil Hook says

    I always have vegetable broth (either home made or low-sodium…might have to rethink the packaged type) to stir-fry with. Or I add a little liquid aminos to the water to give a bit of a flavor boost.

  25. Dalores says

    I think its very important to cook without salt, sugar & oil because there is so many problems linked to them. My husband has high blood pressure and we have been trying to lower it naturally.

  26. says

    I am loving all your giveaways! I like to add a dash of vegan friendly liquid smoke to our stews and chilies! And garlic…we love garlic πŸ™‚

  27. Kristy says

    Well, I am very new to all this but have been a Furhman fan for years. The no salt thing is quite difficult but I roast alot of vegetables with Costco’s no salt seasoning. My kids and I do not even miss the salt!

    I love your blog Carrie! I just discovered it yesterday and I am already addicted!

  28. Des says

    Thank you so much for you tips, notes, and recipes. Your blog is one of the most helpful to me as I learn more about Dr. Fuhrman and this wonderful way of eating and cooking! I love onions and garlic and lemon and nutritional yeast. Also topping dishes with raw things like cilantro, parsley, green onion, jalapeno helps a lot. I’m still searching for my favorite store bought seasonings.

  29. Barbara says

    I am a big fan of making my own homemade veggie broth with leftover clippings of veggies (saved in a ziplock during the week). I’ll even add a half of a lemon or lime to the batch. When the broth is simmering, I’ll add all the little pieces of bay leaves (and garilc that are too small to peel) to the pot. You can create a soup or stew with the broth, or add to rice, quinoa or grains when cooking them. Best part of all this…the wonderful feeling you get, knowing that these is no sodium in the healthy broth you created. Love it!

  30. Prathiba says

    Peel a lemon, freeze and then when needed grate on top of your dish. This is not all that different from a big squeeze of lemon at the end of a dish, but it does seem much fancier which is always fun!

    Also, I LOVE Chef AJ. Sometimes I get frustrated that Unprocessed uses so many nuts and such but I recognize now that it makes it much more accessible for people trying this way of eating for the first time, etc. But, in general, I think she is GREAT!

  31. Melissa says

    The main way that I get flavor without salt, sugar, or oil is to use lots of herbs and spices! When I first started trying to cook without added salt, I found myself using a lot of black pepper. And then I quickly discovered my love for black pepper! My go-to spices for adding quick flavor to my dishes are now black pepper and an Italian seasoning blend. Chili powder is also one of my favorites. I love spice!

  32. BeachBlythe says

    I am an onion fanatic and they add great flavor. Additionally I use Trader Joe’s 21 spice salute and lemon ( juice and zest). Lemon helps bring out other favors.

  33. Rebecca says

    I don’t have any suggestions that haven’t been covered, but as my second grandparent is dying of heart disease, it is more important to me than ever to find ways to take care of myself. Fighting heart disease and the cancers that run in my family is such a motivator to be vegan and reduce items like salt and oils in my diet as much as I can.

  34. Diane says

    Wow…this would be an awesome win! My favorite flavor enhancer without SOS, when in distress and needing help (ha, pun intended!), is cashews. Who would have thunk to throw a cup of those raw gems in the Vitamix with 2/3 of a soup? Not me! I got that one from Dr. Furhman. Their flavor is FABULOUS in soups. I also love pureed cashews in salad dressings, meatless meat loaves, and smoothies. I love running into their use in new recipes. Prior to joining the Eat-To-Live bandwagon, I never had a bag of cashews in the house — ever! Now, I buy several pounds at a time and can’t live without them. Delicous — offers a nutty creaminess to recipes.

  35. Carrie says

    I love to season my food with garlic and onions, garlic and lemon, just plain garlic. πŸ™‚ It adds so much flavor to stir frys, sautes, and fajitas which are my favorite dishes.
    I am so excited to read about the Taste of Ventura, I had no idea that was happening so close to my home!!

  36. Jennifer says

    The way that I add flavor to dishes without using SOS is to use a lot of aromatics. I love cooking with white onion, ginger, hot peppers, sun dried tomatoes, garlic, olives, capers, various peppercorns, crushed cumin seeds, coriander seeds, mustard seeds, fresh herbs, vinegars, and yes, I’m also a fan of Ms. Dash as well as Bragg’s Sprinkle!

  37. Nikkie Morgenstern says

    my fave flavor mix is onion, garlic, black pepper & paprika, it’s amazing for savory foods and to sweeten we use dates in our home… instead of oil we use water or lemon/lime juice πŸ™‚

  38. Linda says

    Oooh, I’d love to win a copy of his book! My favorite way to add flavor to soup is to save my steaming liquid from making a big batch of Steamed Everything, and I add that instead of veggie stock. Doncha just love free food!?!

  39. Kyrandia says

    We like spicy foods. So we add lots of spicy and strong flavors when we cook SOS-Free. Garlic and crushed red pepper flakes are our favorites.

  40. Stacy says

    What a great cookbook! Love your blog, by the way. My tips are pretty standard, but they make a HUGE difference. For sauteing veggies, I always water saute fresh garlic and a little dried chili pepper first, then add produce – no oil or salt, but lots of flavor added. I also like to finish most dishes with fresh herbs, which add additional nutrients as well as flavor. Cilantro is my favorite, but fresh basil or sage can completely transform a dish, too.

  41. Kim says

    I love your blog! I am so excited to hear that True North recommends the veggie broth. I’ve been doing this for a couple of years! My broth is always so much better than anything store bought. Forget using perfectly good cookable veggies for the broth either. The scraps themselves make the best broth ever and economical (aka free it was going to be trash) and it can still be composted after cooking, oh yeah, it’s salt, oil, and sugar free too!!! I use the broth for anything that calls for water or liquid. Experiment, it’s good stuff!!!!!!

  42. Devon says

    I water saute and really up the other spices- cumin, smoked paprika, dark chili powder, or a seasoning mix like trader joe’s 21 seasoning salute!

  43. Michelle says

    I keep Trader Joe’s no-salt roasted tomato salsa on hand to use as a seasoning. I never use oil, salt or sugar.

  44. Heather says

    I am a huge fan of using fresh lime juice with garlic & onions! YUM! Love your blog, thanks for all your great info/recipes!

  45. Diane says

    I use vegetable broth, lots of garlic, and organic no salt seasoning. It is easy to get flavor without using sugar, oil, or salt.

  46. Julie H says

    Hi Carrie, loved the post today and the yummy recipe. I’m going to try the parchment paper roasting idea.

    As far as seasonings go I dont use much. I have been adjusting to the natural taste of foods and that is going pretty well. The seasoning I usually use when I do are: cumin, paprika, chili powder, chipotle powder, and onions / garlic.

    Thanks for the contest Carrie and good luck everyone πŸ™‚

  47. says

    I haven’t cooked with oil for, well, I’ve never really cooked with oil. I wasn’t much of a cook before I went vegan and started eating healthier, and when I started cooking for myself, I had already read quite a bit about low fat/oil free living, and that’s the program I’ve kind of stuck to.

    I think people underestimate how easy it is to cook w/out oil, salt and sugar. Water sauteeing works like a charm! So does roasting or baking without oil – both as you’ve found out πŸ™‚

    There are a lot of substitutes for oil and sugar in baking: applesauce, pureed pumpkin/squash/sweet potato, pureed banana, dried fruits, stevia, and the list goes on.

  48. Kay C says

    Favorite spice right now is garam masala. It adds such deep flavor and is so exotic, compared to the SOS cooking of my childhood. Other new combination – dry roasting seeds – cumin and corriander – in a hot pan. Then add to humus – or anything. A wonderful, deep flavor. Old favorite for beans is mashing, adding a splash of apple cider vinegar, and using as base for a tostada (heating corn tortilla to make the shell cuts down on salt and oil.)

    Thanks for the tips, espcially the vinegar or lemon juice with the nuts and seeds. THANKS to everyone for the other great combinations.

  49. Tiffany says

    I would love to win this cookbook! I must admit, I am not the best cook when it comes to vegan dishes and could especially use some help cooking SOS-free. I try, but it leaves a lot to be desired… πŸ™‚

  50. Rebecca says

    I have just recently started trying to reteach myself to cook in a healthier way but it sure is difficult! I was diagnosed with MS and am trying to cut back on SOS in an effort to slow down disease progression. The hardest thing for me is trying to maintain the thirty minute meal idea with my new dietary goals all the while continuing to cook food my husband and 3 kids will eat without complaint (kids are easy but the husband likes his meat…). I love the kick of curry and sometimes a splash of red or white wine adds just the flavor layer I need.

  51. Sara Russ says

    Carrie, Love your website and all of your posts. Have been wanting to order the Bravo cookbook, but just haven’t yet. My tip for adding flavor without salt is to add veggie broth to my cooking. I also use a ton of fresh garlic, ginger, and herbs, which make a huge difference. My spice cabinet and crisper drawer have exploided since going plant-based.

  52. Candice says

    I’m brand new (like, I started Dr. Fuhrman’s ETL plan today!) to cooking this way. I’m finding that red peppers and onions add a lot of flavor, and lemon juice goes into all of my green smoothies (and sometimes vanilla extract too!). I’m learning a TON every day!

  53. Sarah says

    My cooking skills rival my brain surgery skills, so I usually stick to very simple flavor boosters like a handful of cashews sprinkled on my steamed veggies, or a generous dollop of pico de gallo mixed into a bean-and-veggie bowl. Cooking black beans with a bay leaf makes them tastier. I’d love to learn some new tricks!

  54. Angela says

    Spices! Two words: smoked paprika.
    And, you can usually bring any dish from mreh to mmm with some salsa. Newman’s Own is very low in sodium or, better yet, make it from scratch at home. πŸ™‚

  55. Carla Moschetti says

    I haven’t gotten very creative yet, so I have just been using a no-salt seasoning I found at Costco, Kirkland brand. It’s pretty good.

  56. Kathleen says

    Gremolata! This is finely chopped garlic, parsley, and lemon zest/juice. Add to
    Legumes (lentils, beans, etc), potatoes, brown rice, green beans, asparagus, rapini, etc… The possibilities are endless! These ingredients are all natural and provide a host of benefits including liver detoxification, anti-inflammatory, & cancer prevention. These ingredients are also high in vitamin c, chlorophyll, and vitamin k.

  57. Kathleen says

    Here is my tip for hot dishes with beans and veggies-serve each bite with avocado that is dressed in fresh lime juice. Awesome.

  58. says

    Garlic! Onion! These are WONDERFUL flavor enhancers… I make a blend and keep in a jar for times when I need something more than just those 2 things:
    5 Teaspoons onion powder
    1 Tablespoon smoked paprika
    1 Tablespoon garlic powder
    1 Tablespoon ground mustard
    1 Teaspoon dried thyme
    1/2 Teaspoon dried basil
    1/4 Teaspoon cayenne pepper

  59. Barbara says

    Thanks so much for mentioning this cookbook. I decided this week that it was time to switch to a plant-based diet, and I’m looking for all the tips I can find. I’ve bookmarked your blog; thanks!

  60. Susan says

    I’m surprised nobody’s mentioned Benson’s Table Tasty seasoning. But my favorite in the Benson’s line is Zesty, which includes dill and makes mild, white beans taste . . . well . . . zesty.

  61. Suz says

    Smoked paprika, curry, garam masala, cinnamon, garlic, ginger, coriander,cumin, chipotle, lime, onions…any of these, all of these!

  62. Stephanie says

    I prefer dates for sweetness, dried mushrooms blended into a powder for umami, Bragg’s or home made veggie stock for salt. I never use oil and have lots of substitutes: water/beer/wine/broth sautΓ©ing, bananas/applesauce for baking and chia gel to replace oil in salad dressings. Yay SOS-free! πŸ™‚

  63. Judon says

    Hi Carrie,
    Here’s an old stand-by.
    Lightly toast pumpkin seeds then sprinkle a few drops of tamari or shoyu over them while they’re warm. Literally only a few drops! Let them cool and grind to a powder.
    I keep in a jar on in the refrigerator and sprinkle them over beans (especially great on adukis) and steamed vegetables. Yum.

  64. Laura says

    I start pretty much every savory dish by water sauteeing onions and garlic. Adds so much flavor and makes people think you’re a great cook even before you add anything else!

  65. says

    Don’t be afraid to bake! Roasting brings out a ton of different flavors and parchment paper is your best friend. (FYI, wax paper is not a substitute unless you want your food to taste like a box of crayons)

  66. Carrie says

    I use fresh lemon juice for salad dressing, and sprinkle on dulse flakes for extra flavor. Have recently started roasting without oil and love it!

  67. Laura S. says

    Spices and plenty of garlic! I’m pretty much a garli-holic.

    Made your sweet potato cookies the other night, but I admit I added raisins. I mostly tasted sweet potato but my fiance raved about them and probably ate about seven…so it looks like I will definitely be making them a lot more often!! πŸ™‚

  68. says

    I love experimenting with espresso…in everything from pancakes to pie crusts to soups, gravies and breading mixes. You never know if it will coalesce with the rest of the ingredients until it’s done and then it’s almost always a pleasant surprise! πŸ™‚

  69. says

    I don’t know if it is a tip per se but I do like citrus (such as lime) on greens…such as kale.

    Of course kale is good just about anyway you serve, one of my fave veggies.

    So glad everything is good on the health front and the best to you on your scar treatment πŸ™‚

  70. Nancy says

    Hello, I love your blog and recipes! The things I like to add to my foods to enchance the flavor are spices like paprika, cumin, black pepper, ginger and things like cinammon, sea salt or vanilla bean for sweeter meals or sometimes citrus or miso or coconut nectar.

  71. Melissa says

    I like to flavour water sauteed assorted green vegetables with a squeeze of lemon juice and a sprinkle of nutritional yeast as I put them into a serving bowl.

  72. Lori B says

    I am new to SOS cooking so I don’t have any tips, but I do know that it is so important to cook this way for out health and to prevent disease.

  73. says

    lemon naturally brings out the flavor of foods. I use it in most of my dishes. During lemon “season,” I juice and freeze jars of it so I always have a fresh jar in my fridge. I would LOVE to learn more tips from Bravo’s recipe book.

  74. Alexandra says

    I have very little idea of how to cook like this!!! Besides maybe adding coconut milk and chillis to dishes. However I think it’s very very important because of my personal problems with my health right now where my body seems to reject anything that has too much added or processed stuff in it. so I really have to stick to eating veggies, beans, and sometimes oats and rice in order to not have digestion issues and nausea along with my constant migraines.

  75. says

    I love all the ideas here, especially the lemon to “trick” the salt cravings. Then I realized that the Trader Joe’s 21 season salute we like has lemon peel. I also love to saute in water with salt free powdered bouillon, vegizest, or Mrs Dash. It took me some time reading Dr Fuhrman’s research, and trial and error before I really got hooked on the oil free cooking. Now eating out at the local vegan cafe feels to salty and oily!

  76. D'Ann Martin says

    Dill, dill and more dill!!!! Love it on just about all my veggie and pasta dishes! I’m also a crazy cilantro hound:) I’ve really enjoyed the comments! Some great seasoning ideas!

  77. Michelle R says

    Another awesome giveaway!! Thanks for doing this … I love garlic. And dry roasting any of my spices in a hot pan. The Trader Joes 21 seasoning is really good also. Did I mention garlic? Flavored vinegars from Whole Foods are yummy too. And garlic. Hope I win this awesome giveaway!! And still strong on the challenge!! πŸ™‚

  78. Terri Cole says

    I like to use seasoning blends to add lots of flavor easily. Some of my favorites are Mrs. Dash (Garlic & Herb and Tomato Basil), Herbs de Provence and Penzey’s Arizona Dreaming.

  79. Billie Jean says

    I love adding dried vegetables! Like roasted red peppers, tomatoes, mushrooms, and tons of spices, sweet or savory!

  80. Kanishka deSilva says

    Cooking without salt helps to lower blood pressure and we get adequate amount of salt naturally. I personally feel that salt reduces our ability to detect distinct flavors in our food.

  81. Jill says

    I think cooking vegan is the best for our health and wellness. I know I feel so much better eating foods that are natural and unprocessed and I’m getting to the point where I am almost there (I am vegetarian, but not 100% vegan YET). This book would help me get there! Thanks for all the great info you give us!

  82. says

    Hi Carrie!

    First off, your roasted squash dish looks just delicious! I have a butternut squash I have been needing to use and am going to try it with some collards I have instead of kale. Either way, I know it will be healthy and yummy πŸ™‚

    A few ways I cook without sugar include using dates to naturally sweeten, using a chai spice blend in my smoothies to cut down on needing to sweeten it, or using homemade apple sauce in dessert recipes (2 ingredients: apples and cinnamon from your recipe). To cut down on salt I go for no-salt seasonings, adding extra spiciness to dishes with cayenne pepper or red pepper flakes, or I use low sodium soy sauce after cooking my food so that the taste is more prevalent without using too much.

    Thanks so much for the giveaway! It is so rare to find cookbooks that are vegan and SOS free πŸ™‚


  83. Kristine says

    I’d love a copy of this book! I’m interested in learning how to cook SOS free. I think it’s important to cook without oil and sugar because whole foods are more filling and nutritious. It’s important to cook without salt because consuming too much of it (as most people do) has been linked to hypertension and stomach cancer (I didn’t know about this until recently- scary!).

  84. Lydia Claire says

    I like to use veggie broth to add flavor. Especially by substituting broth for the water when cooking rice and other grains.

  85. Loraine says

    I’ve recently discovered granulated garlic added at the table can really do a lot for a dish that turns out bland. Lemon juice also helps.

  86. kim serrano says

    Once you kick the sos habit, you can really taste all the flavor in your food and it really doesn’t need much added.

  87. says

    I like to add dried onion or dried garlic flakes to my food to flavor without salt, this is important to my family because my husband has issues with blood pressure, but I also know that to much sodium can be bad for everyone. I never had much of a sweet tooth and hate greasy food so cooking without is more appealing to me anyways.

  88. Merrill R. says

    I love the Mrs. Dash line of seasonings. Also everything tastes better to me with a couple dashes of Tabasco sauce. Smoked paprika as well. I love recipe books and this one looks amazing– thanks for the contest Carrie!

  89. Alison says

    I don’t have any suggestions or tricks to add that haven’t already been mentioned, but cooking SOS-free has been a revelation for me. I am so thankful how much it has freed me from my addiction to salty flavors. Just the other day, after months and months of being “full Fuhrman,” I ate a piece of celery and was absolutely convinced someone had poured salt all over it–it tasted SO salty. Thanks for the giveaway, Carrie. This book looks wonderful.

  90. Samantha Remington says

    Lemon or lime juice, vinegar, or spices all work great to bring out the flavor in a dish. ssremington (at)

  91. Lauren M says

    I’ve been adding spices to everything for extra flavor and big nutrition boost. Cinnamon and nutmeg in oatmeal; oregano over salads and soups; red pepper flakes and black pepper on avocado toast. Basically, I toss some spice into whatever I cook-turmeric, curry, and cumin are great go-tos for interesting dinners.

  92. Brittany Haight says

    Cinnamon is my secret weapon πŸ™‚ you’d be amazed at what a flavor it brings! People add butter to butternut squash..squash that habit and sprinkle it with cinnamon ! I’m super strict about no SOS! I’m glad there’s a book out there and your blog! Thanks for bringing this book to my attention..I had no idea!

  93. Stephanie says

    I had Braggs liquid aminos instead of salt, veggie broth and spices. For fat/oil and moisture, nut butter, hemp seed and avocados. Sugar, we all know dates win especially when there stuffed with almond butter and coconut shreds.

  94. Dianne S. says

    My cooking secret is adding spices to my dishes. I have a cabinet in my kitchen dedicated to a huge variety of spices- about 3 shelves worth, all alphabetically organized on pull down racks so I can reach them. My favorite spices right now are summer savory and ginger. I’ve also discovered fresh ginger which stores easily and keeps for a while. I love adding spices to my salads to give it a different flavor and change things up. I usually grab a new spice every time I go to the grocery store. They are inexpensive and it’s fun to try new ones.

  95. Mindy says

    Just wanted to say a quick thanks for posting this recipe. It is delicious!!! I’ll be making this again! My husband loved it too πŸ˜‰


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