How to Cook Without Salt Oil or Sugar and Still

How to Cook Without Salt, Oil, or Sugar and Still Have AMAZING Flavor | The Exam Room Podcast

Understand how to cook without salt, oil or sugar from a plant-centered chef Cathy Katin-Grazzini.

She joins “The Body weight Loss Winner” Chuck Carroll with tips to make incredible nutritious dishes that are however packed with a ton of mouth watering flavor.

Cathy will open up your intellect to a new healthier way of cooking that is lessen in excess fat and bigger in nutrition to strengthen your healthful even though fulfilling your tummy. The editor of VegWorld Journal has you covered with sweet and savory concepts from all-around the entire world!

Cathy is the creator of the Love The Food items That Like You Again cookbook.

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Cathy Katin-Grazzini
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Chuck Carroll

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37 thoughts on “How to Cook Without Salt, Oil, or Sugar and Still Have AMAZING Flavor | The Exam Room Podcast”

  1. I have tried to cut out salt and….not possible for me.

    Even after a 5 day water fast I came back in starting off with smoothies only for a couple of days, so a full 7 days without sodium, less whatever was in the whole plants already.

    Then, the first meal I made that wasn't even no added sodium, but "low sodium" broth as a based for a soup. The sodium came in at about 600mg per serving and wow…bland city.

    About the only thing that I can take down without sodium being in it, again less naturally in the foods, are my fruit and veg smoothies. If I try anything cooked using low sodium or no sodium added it just doesn't work, less steamed rice plain or steamed right with a little hot sauce (sodium in that but it takes so little that maybe I get 100mg sodium in a whole meal).

    I think I am wired for salt preference in foods that are cooked. I have even gone several weeks with smoothies and salads for every meal so more than long enough for a full taste-bud reset, try a cooked meal that is low / no sodium added and I just hate myself. There just aren't enough spices or other seasonings that work. I end up smelling them but less there is sodium to open my tasters up that is all I get. A nose that can smell the food but a tongue that only feels the texture.

    Raw fruits and veg, not a problem. Cripes, even some celery that we buy has enough sodium in it that it tastes like I sprinkled some on.

    I thought that browning / caramelization on foods, even veggies, was carcinogenic. Isn't she just trading one bad thing for another?

  2. I've also not been convinced to give up salt, oil, and sugar, and largely because of cooking. I have to say that listening to someone TALK about cooking didn't help much because she's talking about adding even more steps to cooking. I have boil down fruit? How long does that take, and who can afford fresh fruit sitting around all the time? I buy minimal fruit and it's usually frozen (or I get it fresh fruit free at a food pantry), and I'm not sure blueberries pair well with tomato-based Indian cooking. Also, oil is used to disperse spice flavors throughout the dish especially when you cook with whole spices as we do in Indian cooking. (And no, oil doesn't make you fat. It all depends on how much you use. I only weigh 125 pounds.) And who says that extra virgin olive oil is inflammatory? I've always heard the opposite. Sugar you need even less of– just 1/4 of a teaspoon to balance the acidic taste of canned tomatoes.
    If you want to teach people how to cook, get a youtube channel. Watching someone prepare something is the best way to judge if a dish is easy and quick enough to cook.

  3. This woman is a healthy weight. It is quite shocking how overweight many people are, and I'm not referring to the grossly obese but a body fat percentage of 30 is still high.

  4. I needed to hear the word “deglaze”. Now I understand what others mean when they say you can sauté with liquids instead of oil. 🤯. Thank you!

  5. What a useful video! I’ve been sautéing in water and been consistently disappointed. Now I know to start with a dry pan and add the water later! Thank you!

  6. You guys know some plants eat mice right ? You know the fact that we have receptors in our body to break down meat into energy or the fact that the healthiness of the meat is determined by the quality of the food it was given and environment it was in. Most of these bias studies are using bad meat as it’s primary product for the study. Foods composition is changed when hormones other drugs and food sprayed with poison for the feed. It changes the blood and gut flora in the animal. The blood carries to the organs and then sickness and bad energy arises.

  7. Just happen to have a bottle of shaoxing wine in the cupboard I was wondering what to do with. Wonderful to hear from a WFPB "foodie." I love to cook and to explore international markets for unfamiliar ingredients that work with a WFPB diet. Just ordered Cathy's book! Thank you.

  8. Give me any uninitiated home cook, and I can send them out of the kitchen in one hour, with a large dinner for 12 people. It's a cooked starch (pasta in this case) sautéed veggies, and a cashew cream sauce. It's my favorite thing to cook for a crowd. Pasta, cashew sauce, an air fryer-full (or two) of mixed veggies tossed with spice mix. Boom, done. Fruit salad is dessert, and a green salad is the appetizer. Switch out the starch with rice, potatoes, bread-machine bread, quinoa…and it's suddenly a week's worth of dinners (and you can repeat it for two or three weeks in a row before your family complains, lol.) Keep storebought toppings, sauces, and dressings to make people feel like they're in control of their flavors (storebought is fine, even if it has some oil in it for the newbies, but try to err on the lighter stuff;)

    And if someone REALLY doesn't like it, well….there's two options: take it/leave it!

  9. I need to say – the best simple tip for increasing flavor… AIR-FRY your vegetables!!! Start slow, and add time if you need it for later batches. Boiled sweet potatoes and green beans are okay, but sort of "meh." But if you pop them (separately) in the air fryer, and roast them….omg. It's totally different. The sweet potatoes caramelize into a candied state that is sublime;) I like to finish my white boiled potatoes in the air fryer, to dry them up a-la "twice baked" style. I just took my white potatoes (left intact) out of the air fryer, after being boiled, and it firmed up the texture, and slightly browned them. They will make a FANTASTIC base for my potato salad!

  10. I'm about to make a potato salad. Potatoes, mustard seeds, celery seed, black pepper, sumac, coriander, cumin, chili powder, spices ground together, apple puree used to adjust moisture, vinegar to adjust acidity. Then I add celery, onion, shredded carrot, and avocado. If desired, salt is sprinkled by those who want it, and low-fat mayonnaise is for those who need to go overboard;) But the basic potato salad is SOS-free and it's absolutely great, and it's how I eat it.

  11. Wow! I've been cooking for 50 years but learned a ton from listening to this interview. My copy of her book is on the way. BTW, Chuck, you are one of the best interviewers I've heard over my 50+ years of listening to talk shows on TV, radio, and now YT. Thanks for asking probing, interesting questions and Then sitting back and listening to the interviewee answer. So many interviewers want to tell their story instead of letting the interviewee tell theirs. Bravo to you, and Bravo to Cathy Katin-Grazzini. Very well done!

  12. I went whole food vegan, oil & salt & sugar free, based on Dr. Fuhrmann and Dr. Greger’s recommendations & cook books. About 2 years later I introduced back some oil when frying my whole trinity of onions, garlic & ginger & chil I (carefully, on rather low heat to avoid byproducts). To create my flavourful base I limit the amount to 1 (!) Tbsp. and for me it is worth the empty calories. Water sautéing annoyed me all the time as it takes really time to get a good caramelisation going on and it was still not the same at the end. Spices I still dry roast, that works well for me.
    As I do not have any weight or metabolism issues this small amount per day is okay for me. If I would one of the Candidates in need of Dr. Esselstyn’s procedure I would refrain from it.

  13. Salt in some quantity is essential. Sodium needs to be at 700 mg at the lowest per day. Hot weather and exercise will increase this amount. The amount of sodium found in plant foods is pretty low. So a bit of salt should be fine. Like a pinch. Low blood pressure or hyponatremia(low sodium in blood) is life threatening. Best of luck to you all

  14. My 3 favorite breakfast meals have no sos:
    1. Dr Greger’s BROL (barley ,rye, oats and lentils) with blueberries, Ceylon cinnamon, nutmeg, allspice, ground cloves, and hempseeds.
    2. Tofu scramble w/ broccoli, mushrooms, garlic, onion, bell peppers seasoned with rosemary, turmeric, pepper, cumin, seaweed flakes, nutritional yeast, and cayenne.
    3. Beets & greens (bought fresh, chopped up and frozen) smoothy with flaxseed/chia meal, frozen cranberries, ground black cumin seed and baking cocoa.

    I try to front load my calories (king/prince/pauper) but if you don’t have time in the morning, eat these meals in the evening and “break your fast” then.

  15. Does potassium salt (potassium chloride) taste as good as regular salt or does it not taste as good? Apparently it is a healthy alternative.

  16. I have enjoyed making many of Cathy’s recipes! It’s a fabulous book and stands honorably on my counter!!!♥️😎 Thank you, Cathy! I appreciate your creativity and knowledge 👏👏👏

  17. this lady and the title brought me back for one vid on your indigestible channel.
    hey body, this old-boy low-grade style
    the million times repeated “that is such a good question”
    and finally, the holder talked a lot less, in his horrible way of expressing his useless phrases.

  18. Eating lots of plants is certainly healthy but not even all the plant based folks believe one is best eating super low fat eg avoiding avocado/nuts.

  19. The secret is to cook with meat. Nothing better than a chunk of beaver backstrap cooked over an open fire, or a piece of grilled plainly or catfish fried in lard, all plain and by themselves. I love it.

  20. 💯 !!!!!
    It sounds difficult but my entire family went plant based when we visited with a Michigan plant-based cardiologist who told my husband (after a major heart attack) that if he wanted to live, he had to give up all animal products. We gradually transitioned, then eventually we also went oil and salt free and now we feel amazing!! like we're 20 again, and the spices we've found make everything absolutely delicious. My husbands carotid went from >60% plaque occlusion to now being less than 40!! Huge proof for us!!
    I would like to stress that we eliminated more and more damaging foods gradually and it was the key to our success. Both our daughters, their husbands and our 4 grandkids are all plant based and we are all the picture of health now. You also feel clean and energetic inside. These doctors are godsends to sick people, and there are too few of them around (they stepped out of the box).
    Salt free and oil free is much much easier and tastier than you ever thought possible. The key — lots of oregano, pepper, herbes de province spice (for almost everything), and lots of others.
    Thank you to REAL physicians, who don't want you to get sick in the first place (rare!)

  21. i've lessened my salt consumption but, as someone who loves to explore foods, what about the preservative function of salt and sugar? I don't have refrigerator or freezer, and I live in a tropical climate zone. Salt is one way to prolong shelf life, same with sugar, and to some extent oil.

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