Therapeutic flavourings

With sugar and salt out of the picture, flavourpacked herbs and spices become much more important when cooking SOS-free. Adding more herbs and spices to dishes can dramatically increase the polyphenolic density of your diet. Polyphenols have been linked to a multitude of health benefits, most of which can be traced back to their antioxidant and anti-inflammatory actions. Seaweeds and seeds also make excellent flavourful and nutrient-packed additions to SOS-free meals.


¾ cup of plant-based milk

½ teaspoon of vanilla seeds fresh from a vanilla pod

½ teaspoon of ground cinnamon

1 cup of frozen strawberries

1/2 cup frozen banana

½ teaspoon of desiccated coconut and fresh strawberry to serve



To make this sweet treat simply pop all ingredients together and blend.

I usually keep a jar of almonds soaking (‘activating’) in the fridge, so if I don’t have any plant-based milk I’ll add ¾ of a cup of water and a handful of soaked almonds to replace the milk.

Although the strawberries will provide plenty of sweetness, this recipe uses the SOS-free diet ‘trick’ of using sweet spices like cinnamon and vanilla to intensify the sweetness without adding sugar.

Cinnamon also has an insulinlike effect (meaning that it lowers post-meal blood sugar levels), is anti-inflammatory, a powerful antioxidant and has analgesic qualities. The coconut and strawberry sprinkle for serving adds extra fibre and healthy fat to this dish to encourage feeling full on smaller serving sizes.


Serves 4



(Healthy pantry staples are available via here (affiliate link)