Here’s what we made:
-Savory potato, chickpea & veggie hash (seasoned with classic Thanksgiving herbs) 
-Homemade applesauce 
-Fresh cranberry sauce 
-Roasted squash 
-Miso-maple peas & carrots 

Every dish is easy to make, perfect for two or four people — just double it for more guests. It’s comfort food that loves you back! 

Watch next:
Lentil Shepherd’s Bowl (Healthy Comfort Food)
Chickpea Cookies (No Flour, No Refined Sugar)

Ingredients for potato dish:
-4 potatoes, diced
-2 stalks celery, chopped
-4 carrots, diced
5 mushrooms, chopped
-1 onion, diced
-1 garlic, chopped
1cup chickpeas, drained and rinsed
1 Tbsp poultry seasoning
-1 tsp white pepper
1/2 tsp celery salt
Salt and pepper to taste
1 Tbsp avocado oil(optional)

Instructions:
Chop all vegetables and drain and rinse chickpeas. Heat up frying pan and add oil if using oil. Add potatoes, carrots, celery, onion and mushrooms and fry, stirring frequently, for roughly 5 min. Now add garlic and stir and fry for 1 minute more. Add chickpeas and spices, mix for 3 minutes more and it’s ready!

Applesauce:
-5 cups apples, peeled and chopped
-2 Tbsp cinnamon
1 cup water
-2 Tbsp maple syrup

Add apples, water and cinnamon to a pot on the stove on med-high heat and boil for roughly 10-15 min, stirring occasionally, until apples have cooked down. Once they are ready. add maple syrup. Stir in and enjoy!

Cranberries:
-3 medjool dates
-1 cup water
1 pound bag of cranberries
-2 Tbsp maple syrup
-Zest of 1 orange
-Juice from 1/2 orange

Add dates and 1/2 cup water to a small blender and mix well. Pour cranberries, other 1/2 cup of water and date paste/juice into a pot on medium heat for a small boil. Let simmer while they pop and stir time to time. Add orange zest and juice. Stir. Remove from heat once they’ve popped and softened and it’s jelly consistency(roughly 10-15min) taste and add desired amount of maple syrup. Mix well and enjoy!

Miso Maple Side dish:
Boil Carrots and add in frozen peas for the last 2 min. Strain and add 1 Tbsp Miso and 1 Tbsp Maple Syrup. Stir and enjoy!

RECIPES:

Chickpeas – 1 pound(or 2 and a 3rd cup) of dried chickpeas, 6 cups water. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 45 min. Natural release for 20 min.

Black beans – 1 pound(or 2 and a 3rd cup) of dried black beans, 4-5 cups water, 1/4 onion. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 25 min. Natural release for 20 min.

Black eyed peas –  1 pound(or 2 and a 3rd cup) of dried black beans, 6 cups water. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 10 min. Natural release for 10 min.

Here’s the closest you can get to a “flaky” pastry-style crust without oil, butter, margarine, nuts, seeds, or added fat—keeping everything McDougall / Esselstyn compliant.
Traditional flakiness comes from solid fat, but you can mimic layers using aquafaba (whipped chickpea liquid), very cold dough, and gentle “folding.”
The texture won’t be identical to butter pastry—but it’s surprisingly light and crisp for a no-fat crust.

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🥧 Oil-Free “Flaky” Pastry Crust

Makes one 9-inch crust

Ingredients

• 1 ½ cups whole-wheat pastry flour
• ½ cup unsweetened applesauce (cold)
• 4–6 tbsp aquafaba, well chilled
• ½ tsp salt (optional)
• ½ tsp baking powder (helps lift layers slightly)

Method

1. Chill everything:
   Put the flour, bowl, applesauce, and aquafaba in the fridge for at least 20 minutes. Cold dough = more lift.
2. Mix dry ingredients:
   Whisk flour, salt, and baking powder.
3. Add applesauce:
   Add the applesauce and cut it into the flour with a fork.
   It should form moist crumbs (not a paste).
4. Stir in aquafaba:
   Add 4 tbsp aquafaba and mix with a fork until it just comes together.
   Add more aquafaba 1 tbsp at a time only if needed.
   Dough should be soft but not sticky.
5. Create layers (the “flaky” trick):
   • Turn dough onto a lightly floured surface.
   • Pat into a rectangle.
   • Fold the rectangle in thirds like a letter.
   • Rotate 90°, pat out again, and fold again.
   • Repeat 2–3 times.
     This traps tiny moisture pockets → steam → lift.
6. Roll out:
   Roll to about ⅛ inch thickness. Fit into a 9-inch pie plate.
   Trim edges, tuck, and flute.
7. Pre-bake (recommended):
   Bake at 375°F (190°C) for 10 minutes to set the structure.
   Do not overbrown.

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🎃 Esselstyn-Friendly Pumpkin Pie Filling

Ingredients

• 1 can (15 oz) pumpkin puree
• ½ cup unsweetened non-dairy milk (soy preferred for richness)
• ½ cup dates, soaked 10 min in hot water, then blended
  or ⅓ cup date syrup
• 2 tbsp cornstarch or arrowroot
• 1 tbsp ground flaxseed (helps thicken; omit if avoiding flax)
• 1 tsp vanilla extract
• 1–2 tsp cinnamon
• ½ tsp ground ginger
• ¼ tsp nutmeg
• Pinch cloves
• Pinch salt (optional)

Method

1. Blend everything until completely smooth.
2. Pour into the pre-baked crust and smooth the top.
3. Bake at 350°F (175°C) for 45–55 minutes, until the center jiggles slightly but is not wet.
4. Cool completely (several hours) to set.

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💡 Tips for Best Texture

• Cold aquafaba = more lift.
• Don’t overwork the dough; gluten toughness is the enemy.
• For extra crispness, bake the final pie on a preheated baking stone or sheet.
• Whole-wheat pastry flour produces a much lighter texture than regular whole wheat.

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✔ Fully compliant with:

• Esselstyn (heart-disease reversal)
• McDougall (Starch Solution)
• No oil, no margarine, no butter, no nuts, no coconut, low-fat

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(no oil, no butter, no sugar; optional low salt)
Makes 1 double crust or 2 single crusts

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🌾 **Ingredients**

Dry
• 2 cups (240 g) all-purpose flour
• 1/2 teaspoon salt (optional)
• 1 tablespoon cornstarch

Wet
• 1/2 cup (120 ml) thick unsweetened plant yogurt, very cold
• 1/4 cup (60 ml) ice water
• 1–2 tablespoons lemon juice or apple cider vinegar
• Optional: 1–2 tablespoons unsweetened applesauce (only if dough seems dry)

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🧑‍🍳 **Instructions**

1️⃣ Mix the dry ingredients
Whisk flour, salt, and cornstarch in a bowl.

2️⃣ Add the cold yogurt
Drop small spoonfuls of cold yogurt into the flour.
Cut in with a fork or pastry cutter until you get coarse crumbs.

3️⃣ Add the liquid
Drizzle in ice water + vinegar a little at a time.
Stir gently until the dough just comes together. Slightly shaggy is perfect.

4️⃣ Chill the dough
Divide into two discs, wrap, and chill 30–60 minutes.

5️⃣ Create flakiness (easy folding technique)
For each disc:
• Roll into a rectangle
• Fold into thirds (like a letter)
• Rotate 90°
• Roll again
• Repeat 2–3 times
(This layering is what gives you flakes without butter or oil.)

6️⃣ Roll, fill, and bake
Roll out to fit your pie dish.
Bake at 425°F (220°C) for 10–12 minutes.
Reduce heat to 375°F (190°C) and continue baking according to your pie filling.

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💡 **Tips for Success**
• Keep everything cold for best flakiness
• Mist with water if dough cracks
• Brush with plain plant milk for golden color
• Add herbs for savory pies or a splash of vanilla for sweet pies

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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.

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## ✅ **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.

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## ✅ **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.

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## ❌ 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.

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## ⭐ **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

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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.)

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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.

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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.

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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)