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.