5 minute BBQ Goodness From: Christa's Kitchen

This is going to be a short tasty post. As I write this I’m waiting for my baked potatoes to finish in the microwave. I literally made this dinner in 5 minutes!!! 

You’ll need 3 things: 1 lb of cooked lentils

                                      BBQ sauce

                                      Hamburger buns

Add lentils and bbq sauce to a saucepan over medium heat. Stirring to mix together and heat until warm (3-5 min)

BBQ sauce and lentils mixed and ready for the bun

Well…. maybe you’ll need a few more things if you like coleslaw on a BBQ sandwich. In my house it’s a must!

You’ll need 4 more things: Package of pre-shredded coleslaw cabbage

                                               Mayo( I use Just Mayo it’s dairy free!)    

                                               Vinegar          

                                               Salt, pepper, and sugar

The best non-dairy mayo!

Add cabbage with a ¼ cup mayo, 1 tbsp vinegar, 1 tsp sugar, and salt and pepper to taste and mix until cabbage is coated evenly.  (add more or less of above ingredients according to taste)

Now just add your bbq lentils to your bun and your done!  We make southern style sandwiches by adding coleslaw to them. It’s awesome! We also had baked potatoes on the side.

Lentils are the best way to replace ground beef in any recipe. They have high protein and fiber, where ground beef doesn’t offer any fiber.

Not going to lie, I had 2 of these! 

1 lb lentils: Calories 510 Fat 2g Fiber 35g

1 lb ground beef  (10% fat) Calories 970 Fat 50g Fiber 0g

Lentils are nearly ½ the calories and the fat is no comparison! PLUS all the fiber!

Check out my other blog for how to use lentils in lasagna and tacos!

About P.H.Ö.D. 
At P.H.Ö.D. (pronounced "food") we have created products that don't sacrifice taste and flavor to achieve health. And we have created products that don't give up health to achieve great taste. Our wonderfully delicious and nutritious products are made from simple and all natural ingredients. Each bite is loaded with protein, omega-3, and fiber. Our products are superior for building great health and great bodies. We are also getting ready to launch our version of take and bake dishes. Great for on the go people who want to eat healthy but need a quick option. Additional information is available at www.eatphod.com

Not Your Mom's Chick'n Noodle Soup: From Christa's Kitchen

I’m back again with another recipe to “reno”. I’ve been out of touch with my blogging due to having a touch of the flu. It was passed around my house for a few weeks, but I’m glad to be back in action again! When I was a kid my mom wouls always heat up a can of chicken noodle. There’s something about this classic home remedy that helps ease the pain of being sick. I will put my spin on it today.

Not your Mom’s “Chickn” Noodle Soup: From Christa’s Kitchen

What you need is:

A block of extra firm tofu

8-10 cups of vegan chicken broth or veggie broth

Mirepoix (diced:onion, celery, carrots)

Penne or spiral noodles

Salt and pepper

Big stock pot

1^st prepare noodles to package directions and set aside

2^nd cube tofu and sauté in pan until golden brown. Use a little oil if you want. Season with salt and pepper.  Set aside.

3^rd sautee mirepoix for 5-6 minutes in stock pot. (I sauté with water but you can use a little oil)

4^th add broth to mirepoix in pot and bring to boil

5^th add tofu and noodles; reduce heat to low.

6^th simmer for 5-10 minutes

7^th serve and ENJOY!

This should make a huge pot of soup. If you’re not going to eat it all within a week, you can always freeze it for another time. It didn’t last that long in my house. I also want to mention that the tofu can be substituted for any white bean like: garbanzo, navy, or great northern. 

About P.H.Ö.D. 
At P.H.Ö.D. (pronounced "food") we have created products that don't sacrifice taste and flavor to achieve health. And we have created products that don't give up health to achieve great taste. Our wonderfully delicious and nutritious products are made from simple and all natural ingredients. Each bite is loaded with protein, omega-3, and fiber. Our products are superior for building great health and great bodies. We are also getting ready to launch our version of take and bake dishes. Great for on the go people who want to eat healthy but need a quick option. Additional information is available at www.eatphod.com

The Other White Meat: TOFU

It’s been a little bit since my last post and this post is going to be short and yummy! Today’s recipe is my husband’s favorite! I make this for dinner, for road trips, and use leftovers for sandwiches. It’s a hit with everyone!

Tofu Bacon: From Christa's Kitchen

What you need is:

A block of extra firm tofu

Braggs Aminos

Smoked Paprika

Baking sheet and oven

Traders Joes brand tofu in vacuum sealed package doesn't need to be pressed!

Preheat Oven to 420. Slice tofu to desired thickness. (Mine is about 1/8” thick)

Sliced tofu with braggs

Added paprika

Arrange on baking sheet and soak tofu with Braggs until coated. Sprinkle on paprika.

Bake for 15-20 min. For a crispier texture flip over and bake for another 5-10 min.

That’s it!

My dinner plate with green salad and mashed potatoes :)

Crazy Good Layered Dip: From Christa's Kitchen

Today's 'RENO' is LAYERED DIP!

So... The Super Bowl has came and gone, and this might be a little late, but as I was making this for our Super Bowl party, I thought it would be good to share. I actually make this quite a bit for other get togethers or even we have it for dinner. Oh and it's SUPER easy! 

The recipe below is from: http://allrecipes.com/recipe/seven-layer-taco-dip/

1^st I’m going to nix the sour cream, cream cheese, and the cheddar.

2^nd I’ll add an extra can or two of Fat Free refried beans. More the beans the better!

3^rd I’m going to use romaine lettuce, just for a little extra nutrients.

4^th  For the creamy element I’ll make a quick guacamole or buy a small tub of the premade stuff. Sometimes stores have freshly made guacamole (just remember to check the ingredients!) I usually do this but I forgot to buy avocados this time.

What’s the difference in just the fat and calories when we make the changes?

8oz cream cheese FAT 78g CALORIES 776

16oz sour cream FAT 91g CALORIES 888

2 cups of cheddar cheese FAT 76g CALORIES 918

TOTAL FAT: 245g

TOTAL CALORIES: 2582

After the RENO: Now, I consider beans a freebie because they’re awesome but I’m including them here because we are increasing the amount and I want to show the difference by adding them in place of the other stuff we are taking out.  Plus beans are very satisfying because of all the fiber!

2 avocados FAT 60g CALORIES 640

2-3 cans of FAT-FREE refried beans 2 CANS: FAT 4g CALORIES 700 3 CANS: FAT 6g CALORIES 1050

TOTAL FAT 60-66g

TOATL CALORIES 1340-1690

NOW KEEP IN MIND THAT WHEN A CAN OR PACKAGE OF FOOD SAYS “FAT FREE” MAKE SURE YOU READ THE INGREDIENTS FOR FALSE CHEMICALS. MY BEANS INGREDIENTS READ: PINTO BEANS, SALT, AND SPICES. THAT’S IT!

AFTER COMPARING THE 2 RECIPES IN THEIR ENTIRETY THE RESULTS SPEAK FOR ITSELF. SOMETIMES I CAN’T BELIEVE HOW MUCH FAT ARE IN DAIRY PRODUCTS! TO ME IT’S CRAZY AND IT’S NOT WORTH RISKING MY HEALTH FOR SOMETHING LIKE THAT.  THE RECIPE BELOW IS JUST AS TASTY AND A MILLION TIMES BETTER FOR YOU!

CRAZY GOOD LAYERED DIP: FROM CHRISTA’S KITCHEN

1 Pkg taco seasoning

2-3 cans of FAT FREE refried beans

1 16oz jar of salsa

1 large diced tomato

1 bunch chopped green onion

1 6oz can sliced black olives

2 mashed avocados or small tub of guacamole (opt)

2 cups shredded romaine lettuce or spinach

1^st mix taco seasoning with beans and spread evenly in a 9x13 dish*.

2^nd add avocado/guacamole, spread evenly. (I skipped this step)

3^rd spread salsa evenly.

4^th sprinkle onion, tomato, and olives in no particular order over salsa.

5^th cover with lettuce/spinach

6^th ENJOY with your favorite tortilla chips or make your own(see below)

*I used a big flat plastic container this time because my dish was in use for something else. 

HOMEMADE TORTILLA CHIPS:

Preheat oven to 400. Arrange corn tortillas on baking sheet(about 6)

Lightly spray with water and sprinkle with salt. With big knife cut into quarters.( If you don’t mind cutting on your baking sheet)

Bake for 10 min then flip over and bake for another 5min*.

*Baking times might vary

About P.H.Ö.D. 
At P.H.Ö.D. (pronounced "food") we have created products that don't sacrifice taste and flavor to achieve health. And we have created products that don't give up health to achieve great taste. Our wonderfully delicious and nutritious products are made from simple and all natural ingredients. Each bite is loaded with protein, omega-3, and fiber. Our products are superior for building great health and great bodies. We are also getting ready to launch our version of take and bake dishes. Great for on the go people who want to eat healthy but need a quick option. Additional information is available at www.eatphod.com

Colorful Chik'n Rice Casserole: From Christa's Kitchen

Love it or hate it …… Casserole can be great for planning ahead and feeding a crowd. I happen to love casserole because they are easy to make and is a great leftover food. The recipe below is a yummy dish from my past and I’ll be turning it into a dairy-free vegetarian dish with all the same flavors.

http://www.myrecipes.com/recipe/chicken-rice-casserole-2

 1^st I’ll be replacing the chicken with Trader Joes Chickenless Strips and if you don’t like meat replacements then a can of garbanzo beans will work too. I usually don’t use meat replacements, but I thought it might be fun for a change.

2^nd I’ll use veggie broth instead of chicken broth and unsweetened soymilk for 2% milk. Also omitting the butter altogether.

3^rd Also I’ll use wild rice instead of plain old white and make a parmesan cheese topping from brazil nuts. The same topping I used on the lasagna from a few blogs ago.

Some things I used

First lets take a look at the fat and calories in both recipes:

1 TBSP Butter: 11.5g FAT 105 CALORIES

8oz Chicken: 12g FAT 450 CALORIES

1.5 cups 2% Milk 7g FAT 200 CALORIES

½ cup Romano Cheese 25g FAT 360 CALORIES

FAT TOTAL: 52.5g

CALORIE TOTAL: 1085

After the RENO:

Chickenless Strips 4.5g FAT 330 CALORIES

Unsweetened Soymilk: 6g FAT 120 CALORIES

Brazil nut Parmesan: 19g FAT 180 CALORIES

FAT TOTAL:29.5g

CALORIE TOTAL: 630

Keep in mind this is for the whole recipe and is only focusing on the fact we are turning this into a plant-based dish. All other ingredients in the original recipe that I didn’t mention above are good with me. The figures are very good estimates but not exact and are from:

http://ndb.nal.usda.gov

Colorful Chik’n Rice Casserole: From Christa’s Kitchen

PREP TIME 15-20min

BAKE TIME 55min

1 pkg of Trader Joes Chickenless strips (diced) or 1 can of garbanzo beans(drained)

½ cup diced onion

1 med size zucchini (quartered and sliced into ½ inch chucks)

1 med size yellow squash (quartered and sliced into ½ inch chucks)

1 med size red bell pepper (large dice)

3 cups cooked wild rice

2 cups veggie broth

¼- ½  cup flour

1-1 ½  cup unsweetened soymilk

½ cup brazil nut parmesan

2 tsp dried rosemary

½ tsp Salt and ½ tsp pepper or to taste

Prepare all veggies, chickless strips, and rice and set aside.

Diced veggies
To make sauce: add broth to saucepan and heat until warm. Add flour whisking until dissolved.  Increase heat to med-high. Add rosemary, salt and pepper. Whisk frequently. After it begins to thicken add milk. Reduce heat and let simmer for 5 minutes.  Should be gravy like.

Sauté veggies and chickenless strips on high heat adding water instead of butter or oil.  Sauté for about 5min or until veggies are slightly soft.

Diced chickenless strips

To make “parmesan cheese”: Add 1/2 cup Brazil nuts, 1 garlic clove, 2 tbsp nutritional yeast, 1/2 tsp salt in blender. Pulse until nuts are crumbly. 

Everything in bowl before mixed

In big mixing bowl add all ingredients except parmesan cheese and mix well. Add mixture to a prepared 9x13-baking dish.  Cover with foil. The parmesan will come later.

Pre-bake

 I made this ahead and put in fridge so these baking instructions are for a completely cooled casserole. Adjust baking time if you did not do this. 

Added parmesan topping

Bake at 375 covered for 30min and uncover sprinkle “parmesan cheese” and bake for another 20 min.

My sons plate

All done!

About P.H.Ö.D. 

At P.H.Ö.D. (pronounced "food") we have created products that don't sacrifice taste and flavor to achieve health. And we have created products that don't give up health to achieve great taste. Our wonderfully delicious and nutritious products are made from simple and all natural ingredients. Each bite is loaded with protein, omega-3, and fiber. Our products are superior for building great health and great bodies. We are also getting ready to launch our version of take and bake dishes. Great for on the go people who want to eat healthy but need a quick option. Additional information is available at www.eatphod.com