Recipes

There are many very healthy SOS Diet friendly snacks and sweet tooth satisfiers available. With a minor lifestyle change to avoid refined sugar and a focus on reading labels for grams of sugar and dietary fiber, you will find many nutritious snacks to enjoy that are actually good for you—with some of my favorites below!

Tossed Salad with Original Fiber One

Fresh green leaf or romaine lettuce tossed with sliced tomatoes, carrot slices, and grated cheese of any variety with Original Fiber One cereal for your croutons. The Fiber One will add lots of fiber and zero sugar! But… you have to be careful with the salad dressings. Always carefully read the nutrition facts, and do NOT buy into the low-fat labeling, as you will find that many of the low fat dressings are loaded with sugar! Most oil and vinegar or vinaigrette varieties are low sugar, but again—always check the label for grams of sugar per serving. My personal favorite is Newman’s Own Family Recipe Italian Dressing.


SOS Diet Trail Mix Low Sugar Recipes

SOS trail mix

This is a GREAT short and simple, healthy, and very satisfying recipe. And each serving of peanuts (about 40 peanuts or two handfuls) contains 2 grams of fiber and only 2 grams of sugar. Mix together:

1 cup Original Fiber One Cereal
2 cups Planters Dry Roasted Peanuts

That’s it! I don’t leave home without it, and everyone who tries it makes it their new favorite, healthy snack.


sliced apples and cheese

Cut up a Honey Crisp (sweeter) or Granny Smith (less sweet), or your favorite apple and enjoy it with slices of your favorite cheese—I prefer Swiss, Cheddar or Colby. And the extra dietary fiber in that great sweet tasting apple is an added bonus!


Peanut butter & (sugar free) jelly

Use a Thomas brand “light” muffin or Sara Lee brand, Brownberry brand, or other high fiber, low sugar whole wheat or whole grain bread, and make yourself a good ol’ fashioned peanut butter and jelly sandwich! This is a great filling snack or light meal. Just make sure to read the label of your peanut butter for added sugar! Jif or Skippy Regular Peanut Butter tastes great and has 2 grams of fiber and only 3 grams of sugar per serving.


Learn more about the SOS “Delicious Dozen” and satisfy your sweet tooth—without the refined sugar—in Chapter 14 of the SOS Diet Book.

Disclaimer: The information contained in this book and website represents my personal opinion. It is however, based on 14 years of formal medical education, 20 plus years of clinical practice and experience, and a careful review of many scientific studies. No portion of this book or website may be reproduced, reprinted, or otherwise copied for distribution purposes without express written permission of the author and publisher.