NOODLE SOUP ORIGINAL INGREDIENTS (high sodium level, no organic):

Wheat Noodles
Cabbage
Soy Sauce
Soybean OIL
Carrots
Broccoli
Chinese Pea Pods
Sugar
Water Chestnuts
Less than 2% of following:
Edamame Soybeans
Shiitake Mushroom
Asparagus
Red Bell Peppers
Water
Cornstarch
Salt
Sesame OIL
Garlic Puree
Black Pepper

[To these ingredients I ADD lots of water, organic wheat noodles, mushrooms, organic tomatoes, onion, teriyaki sauce]

Three ideas & a recipe:

### **1. Use *much less* than the jar recommends**

BTB regular instructions say: 1 tsp per 1 cup water

For low-sodium cooking: try **¼–½ tsp per 1 cup water**

* ¼ tsp gives about **75% less sodium**
* ½ tsp gives about **50% less sodium**

Taste first—you can always add a tiny bit more later.

—

## ✅ **2. Boost flavor without adding salt**

Because using less paste reduces flavor, replace it with salt-free ingredients:

### **Aromatics**

* Onion, garlic, scallions
* Celery, carrot
* Ginger (for Asian broth)

### **Herbs & spices**

* Bay leaf
* Thyme, rosemary, parsley
* Peppercorns
* Smoked paprika
* Cumin
* Turmeric

### **Umami-rich, low-sodium boosters**

* **Mushroom powder** (homemade or store-bought)
* **Tomato paste** (just a dab)
* **Nutritional yeast** (surprisingly effective)
* **Salt-free seasoning blends (e.g., Mrs. Dash)**

### **Acid for brightness (tiny amounts)**

* Lemon juice
* Vinegar (rice, apple cider)
  Acid makes the broth *taste* more savory, reducing the need for salt.

—

## ✅ **3. Add unsalted stock if available**

If you have any low-sodium or salt-free stock (boxed or homemade), mix:

* **½ low-sodium broth + ½ lightly seasoned BTB broth**

This boosts flavor without ramping up sodium.

—

## ❌ What you *can’t* do

* You **cannot remove** sodium from the paste using boiling, skimming, or dilution and reconcentration—salt is fully dissolved and stays in the food.

—

## ⭐ **Simple “Low-Sodium BTB Broth” Recipe**

For a 2-cup serving:

**Ingredients**

* 2 cups water
* ½ tsp Better Than Bouillon (any flavor)
* 1 bay leaf
* 1–2 smashed garlic cloves
* Pinch of onion powder
* 1 tsp nutritional yeast
* A squeeze of lemon at the end (optional)

Simmer 5–10 minutes, strain, taste, adjust.

Ingredients:

2 ½ pounds red potatoes, peeled
1 1/2 cups nut-free HV mayo + 2-3 tbsp water

( Healthy Vegan Easy Oil-free MAYO )

3 tbsp coconut aminos
2 tbsp yellow or dijon mustard
1 tsp apple cider vinegar
1/2 tsp celery seeds
1/4 tsp smoked paprika
2 celery stalks, diced
1/4 cup sweet onion, diced
1 tbsp fresh chopped dill
Optional:

[vegan bacon recipe]
1 tsp salt or to taste
Pepper to taste

Instructions:

Boil the potatoes until just tender. Cool completely, dice them and set them aside.

In a bowl, whisk together the mayo, coconut aminos, mustard, apple cider vinegar, celery seeds, and smoked paprika.

Add the diced celery, onion, fresh dill, and optional salt and pepper and mix. Add the diced potatoes and mix again until your potatoes are coated and all the ingredients are well combined.

Garnish with extra green onions. Enjoy

Preheat oven

**Bake at: 375°F (190°C)**
**Time: 20–25 minutes**

Dry Ingredients

• ¾ cup fine or medium cornmeal
• ½ cup rolled oats (left whole, unprocessed)
• 1 tsp baking powder
• Pinch of salt (optional)

Wet Ingredients

• ½ cup + 2–3 tbsp unsweetened plant milk
  (start with ½ cup; add extra later only if needed)
• ¼ cup unsweetened applesauce
• 1–2 tbsp cold water, only if the mixture still feels dry

---

Instructions

1. Combine dry ingredients
   In a mixing bowl, stir together cornmeal, rolled oats, baking powder, and salt.
2. Mix wet ingredients
   In a separate bowl, combine plant milk and applesauce.
3. Add wet to dry
   Pour the wet mixture into the dry ingredients and stir until everything is moistened.
   • The mixture will look thick and slightly loose — that’s expected.
4. Assess moisture
   Rolled oats need a little time to absorb liquid. If the mixture looks crumbly rather than cohesive, add:
   • 1–3 extra tablespoons plant milk (most common adjustment)
   • OR a splash of cold water
5. Rest the batter 5–10 minutes
   This allows the whole oats to soften slightly so the crust binds well.
6. Press into baking dish
   Spread or press the mixture firmly into your pan as your original recipe calls for.
7. Bake as usual
   (The crust may brown slightly faster on the edges due to oats — that’s normal.)

---

Texture Notes

• Expect a rustic, hearty, slightly chewy crust with good flake from the cornmeal.
• If you want it crispier, I can give an optional oil or no-oil crisp-enhancing tweak.
• If you want it less chewy, I can help adjust the oat-to-liquid ratio.

---

Question — how would we work the dough for turnovers???

Below are your three workable methods, from most reliable to most traditional.

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✅ BEST METHOD (Recommended): Pat-Out & Fold Technique (No rolling pin needed)

This works beautifully with the rustic oat–corn dough.

How to do it

1. Chill the dough for 20–30 minutes so it firms up.
2. Lay a sheet of parchment paper on the counter.
3. Sprinkle lightly with cornmeal or a few oats.
4. Place a portion of dough on the parchment and pat it out with your hands into a rough circle or oval, about ⅛–¼ inch thick.
   • Use lightly wet fingers to prevent sticking.
5. Spoon filling onto one half.
6. Use the parchment to fold the dough over the filling.
7. Press edges with fingers or a fork to seal.
8. Transfer to a baking sheet using the parchment.

Texture outcome

Rustic, slightly soft, holds filling well, and no cracking.

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🧰 METHOD 2: Rolling Pin with Parchment (Works, but dough is fragile)

If you want a more classic turnover shape:

How to do it

1. Chill dough 20–30 minutes.
2. Place dough between two sheets of parchment.
3. Roll gently with a rolling pin.
   • If cracks appear, press them back together with damp fingers.
4. Peel back the top parchment.
5. Spoon filling, fold using the bottom parchment as support, seal edges, bake.

Tip

If the dough is too delicate, add 1–2 tbsp oat flour or blended oats next time — it increases cohesion while keeping the rustic feel.

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🥟 METHOD 3: Hand-Formed “Empanada Style”

This gives the strongest turnover with the least cracking.

How to do it

1. Divide dough into 6–8 balls.
2. Flatten each ball between your palms into circles.
3. Add filling, fold, pinch edges, done.

Why it works

The dough is handled minimally, so it stays together better.

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📌 IMPORTANT NOTES FOR TURNOVERS

• Chilling is essential — warm dough is too loose because whole oats don’t bind like flour.
• Don’t overfill — rustic dough spills more easily than wheat dough.
• Seal edges firmly with:
  • a fork
  • or damp fingers
• If the dough cracks slightly during folding, just press it back together. It behaves more like a cornmeal patty than a sheet of wheat dough.

---

Ingredients

1/4 cup water
1 medium sweet onion, diced
4 medium carrots, diced
12 oz mushrooms, diced
4 celery ribs, diced
4 cloves garlic, minced
1 tsp paprika
1 tbs Italian herb seasoning
salt and pepper to taste
2 tbs tomato paste
1/2 cup dry white wine
7 cups low sodium veggie broth
1½ lb vegan tortellini (pasta)
1/2 cup nutritional yeast
1/2 cup cashew (or cauliflour) cream
3 handfuls kale, chopped

Instructions

In a large pot, heat your water on high. Once hot, add in the carrots and onion to waute for 3 minutes.

Add in the mushrooms and celery and mix to combine and waute (water saute) all for another few minutes.

Next stir in the garlic for 30 seconds.

Add in the paprika, Italian herb seasonings, salt and pepper to taste and tomato paste and stir to coat all.

Next add in the wine and broth and bring to a boil.

Simmer covered for 20 minutes or until the carrots are tender.

Add in the tortellini pasta, nutritional yeast and boil for 5 minutes. Lastly stir in the cream and kale – gently.

Notes
If you want a sub for kale, you can use baby spinach or swiss chard.

Author: Stella Drivas (modified to vegan)

BASIC RECIPE
Recipe by Joey Troxel

Ingredients

1 L (about a quart) of Soy Milk (plain, unsweetened, no ingredients except soy beans and water)

4 TBSP Apple Cider Vinegar

Directions:

Pour the milk into a pot and cook on low-med heat until it is hot and steaming but do not let it boil.  Remove from heat, add vinegar and leave it alone to cool completely.  I left it for 4 hours.  You want the milk to curdle and form some solid structure while it is cooling

When it is completely cooled down and now a chunky mixture, put it into a strainer lined with a cheese cloth and let the liquid drain out into a bowl underneath it.  We let is sit overnight in the fridge.

After the liquid has drained, put the solid mixture in a bowl, mix in flavors and serve.

This recipe makes 13 servings for the macros shown

(In video he used 1/2 C oats & 2 C ice cold water.)

🥛 Low-SOS Oat Milk Recipe
Ingredients (makes about 4 cups / 1 liter):

1 cup rolled oats (preferably organic)

4 cups cold filtered water

Optional (for flavor, still SOS-free):

½ teaspoon vanilla extract or powder

1–2 tablespoons unsweetened shredded coconut (for creaminess, but may substitute lower fat 1 T hemp seeds, or 2 T cooked white rice)

1 pitted date (if you allow whole-fruit sweetness)

🔧 Instructions
Soak (optional):
For a smoother milk, soak the oats in water for 15–30 minutes, then rinse well.
(This helps reduce slime.)

Blend:
Add oats and 4 cups of cold filtered water to a blender. Blend for no more than 30 seconds — overblending can make it gummy.

Strain:
Pour through a fine nut milk bag, cheesecloth, or very fine mesh strainer into a large bowl or jug.
(You can also use a clean kitchen towel or a French press to separate liquid from pulp.)

Store:
Transfer to a sealed jar or bottle. Refrigerate for up to 4–5 days.
Shake well before each use (it naturally separates).

♻️ Bonus: Use the Pulp
Don’t toss it! Add the leftover oat pulp to:

Pancake or muffin batter

Smoothies

Overnight oats

Homemade granola

Ingredients
Lentil Base
2 containers plant-strong spiced lentils (pre-cooked or packaged)

Mashed Potato Topping
6 medium Yukon Gold potatoes, unpeeled

2 or more garlic cloves, minced or smashed

6 Tbsp nutritional yeast (about 1 Tbsp per potato)

Unsweetened nondairy milk, as needed for consistency (about ½–1 cup)

1 tsp dried rosemary (or 2 tsp fresh, finely chopped)

Freshly ground black pepper, to taste

Salt, to taste (optional)

Topping
¼ cup minced onion

1–2 tsp red chili flakes (adjust to taste)

Instructions
Prepare the Lentil Base

Pour the spiced lentils into an oven-safe baking dish or casserole dish (about 9×9 inches).

Spread evenly and set aside while preparing the potatoes.

Boil the Potatoes

Scrub the Yukon Gold potatoes and cut into chunks (keeping the skins on).

Place in a large pot, cover with water, and bring to a boil.

Add the garlic cloves to the pot.

Cook for 15–20 minutes, or until the potatoes are fork-tender.

Drain well.

Mash and Season the Potatoes

Mash the hot potatoes and garlic together until smooth and creamy.

Add nutritional yeast, rosemary, and pepper.

Pour in nondairy milk a little at a time until desired consistency is reached — thick but spreadable.

Adjust seasoning to taste.

Assemble the Pie

Spoon the mashed potatoes over the lentil layer.

Spread evenly with a spatula, sealing the edges.

Sprinkle minced onion and red chili flakes over the top.

Bake

Preheat oven to 400°F (200°C).

Bake uncovered for 20–25 minutes, or until the top is lightly golden and slightly crisp around the edges.

For extra browning, broil for 2–3 minutes at the end (optional).

Serve

Let the shepherd’s pie rest for 5–10 minutes before serving.

Garnish with a sprinkle of fresh herbs or more chili flakes if desired.

Tips & Variations
Add veggies: Mix in sautéed mushrooms, peas, or carrots with the lentils for extra texture.

Make ahead: Assemble up to a day in advance, refrigerate, and bake when ready to serve.

by Nan Simonsen

Ingredients

• 1/2 cup cooked waxy white potato
• 2 tablespoons tahini
• 4 tablespoons non-dairy yogurt, plain
• 2 teaspoons Dijon mustard
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1-2 teaspoons maple syrup
• 1/2-1 teaspoon sea salt (optional)
• 1 teaspoon dill seed
• black pepper freshly ground, to taste
• 1-1 1/2 cup non-dairy milk, plain undsweetened
• 2 tablespoons red wine vinegar
• 2 tablespoons lemon juice, or to taste
• 2 tablespoons fresh chopped parsley

Makes 2 cups.

Blend all (except parsley) in a blender or processor, until smooth. Add extra plant milk, a little at a time, to thin if necessary. Add parsley and stir through. Refrigerate. It thickens and develops flavor as it chills. Add more plant milk for your preferred consistency. Season further to your taste. Keeps 5-6 days.

https://nansimonsen.com/dishes/vegan-ranch-dressing/

A) LOWER FAT VERSION

Ingredients:

• ¾ cup cooked waxy white potato
• 1 teaspoon tahini
• 4 tablespoons fat-free non-dairy yogurt
• 2 teaspoons Dijon mustard
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• 1 teaspoon maple syrup (optional, to taste)
• ½ teaspoon sea salt (optional)
• 1 teaspoon dill seed
• Black pepper to taste
• 1–1¼ cups low-fat non-dairy milk
• 2 tablespoons red wine vinegar
• 2 tablespoons lemon juice
• 2 tablespoons fresh chopped parsley

B) EVEN LOWER FAT VERSION

Ingredients:

¾ cup cooked waxy white potato (Yukon Gold or similar — for creaminess)

¼ cup cooked white beans (cannellini or navy beans — adds body and protein)

4 tablespoons fat-free, plain non-dairy yogurt (soy, oat, or coconut-free if avoiding seeds/nuts)

2 teaspoons Dijon mustard

½ teaspoon onion powder

½ teaspoon garlic powder

1 teaspoon maple syrup (optional — for balance)

½–¾ teaspoon sea salt (optional, to taste)

1 teaspoon dill seed or 1 tablespoon fresh dill

Freshly ground black pepper, to taste

1–1¼ cups unsweetened low-fat non-dairy milk (soy, oat, or rice milk work great)

2 tablespoons red wine vinegar

2 tablespoons lemon juice

2 tablespoons fresh chopped parsley

🧄 Instructions:

Add all ingredients except parsley to a blender.

Blend until very smooth and creamy, adjusting non-dairy milk for desired consistency.

Stir in fresh parsley (and fresh dill if using) after blending.

Chill at least 30 minutes before serving — the flavor improves as it sits.

🌿 Tips for Flavor & Texture

Silken tofu (2–3 tablespoons) can replace the white beans if you prefer a smoother texture.

If you want it thicker, add more potato or reduce non-dairy milk.

For extra tang, add a touch more lemon juice or vinegar after chilling.