Bolognese Sauce – Plant Based Recipe – Rotini Bolognese 400 Calorie Meals

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Welcome back to another episode of plantbase ads I’m Joey I’m Tim it is the day after to Christmas right I’m so glad uh and uh let’s do a quick shout out first to our patrons uh and our PayPal supporters our financial supporters help us put the show together together get

The message out to the public they get the video up to two two days early and there is patreon only content now on patreon uh I think we’re going to do something probably for Christmas Eve or the party we’re going to at at Bren at brena’s uh so we’ll try to increase that

But yeah I want to do something two or three times a month for sure uh so there’s a link Down Below on how you become a patreon uh supporter and uh get access to these videos so uh Santa was good to us this year definitely um that

That in pot we had that we’ve been using lately uh we’re doing in an Ina pot dish today and I noticed like we’ll set it and it’ll come up the temperature but it doesn’t pressurize the thing doesn’t doesn’t go up and still and it starts counting down 2019 right yeah so it’s

Maybe two or three tries to undo the lid put it back on and then it does it well anyway um so we can hand babies with that yeah we did all we can with that you know what they say out with the old and in with the new got a new

Instapot I’m so excited uh this is the uh the what is this the instapot pro multi cooker uh this this one right here and I haven’t even opened it yet we just kind of I mean it’s not really a Christmas gift we needed it the other

One like started dying and it was like 10 or 12 years old I mean it lasted for a long time we had it three houses ago so uh it’s not like you know we’re just getting rid of it and it kind of still works so we’ll keep it as a backup but

I’m excited to use a bunch of presets for this um I didn’t know this before but you could put the pot inside in the dishwasher and the lid yeah we didn’t know you you could wash the lid in the dishwasher so we’ve always I mean we

Have extra pots and all that so we throw them in the dishwasher so it was a kind of a dilemma because this comes in a wider uh oval shape but we went with the classic design again because we already had accessories for that extra seals uh

Extra pots so um that’s why we had went with same size we’ve got a eight qu and we’ve got a threeq on the way you know how we love to accessorize okay so at the end of this video we’re going to discuss chronometer findings so stay stay tuned to the end

If you’re interested in that we’re going to do the meal and then we’ll go over the whole thing chronometer and a special thing about chronometer now that I want to tell you hey one more thing so we wanted to we have some thank you cards Christmas cards from kids we want

To do a shout out so if you know this is a really cool time of year because uh you know I’m a teacher and the kids I have relationships with every single student and they’re all different right so the students uh you know give me me

Gift cards and all sorts of stuff but they write me handwritten letters them and their parents to me that’s the most important part just like the variety of kids you variety of think this is just some of them so uh I absolutely love that if you’re a parent uh or one of the

Students watching this thank you it’s a very heartfelt gesture and the card the card is really I mean the gift cards come and go but I just got to keep these forever so and I know I look back at them at times um so thank you very much

And I I love being a teacher I love teaching High School computer science I love all of that uh there is a link to my other channel right here uh sophomore swag where I talk about what I do during the day and you can see some of that

Stuff all right so for today’s video what are we doing today this has been a long time incoming we are making a bullon sauce so it’s an insta pot Bolan and uh I don’t want to get too much into this right now but what I’m the way I’m

Eating has changed a little bit because I I am I I do have a rigid workout schedule now at the gym so I have to be more aware of your recovery protein and recovery and sleep and all that so we’re going to show you options for just how

You would do this on the starch solution and for uh options for you know high protein if you want to do that um so the insta poot bologan is really simple to throw together uh but we are going to be using tppp texture vegetable protein um

A little bit processed I would say it’s processed uh but that’s what gives you kind of the texture I don’t want to say meaty it’s protein without the fat for sure yeah and it’s another 400 calorie meal the whole thing with the pasta comes in at like 370 or something like

That it’s under 400 calories and it’s a filling meal we’re also going to show you how we meal prep it for the week because now more than ever I have to have so many meals uh a day packaged and ready to go not packaged off the shelf

But pre-planned and ready to go and Tim’s doing the same thing with me like we’re both for the first time we’re both on board uh I’m at a really good weight and it’s going down like it’s working so energy level’s good yeah everything’s fantastic uh but I’m working hard to

Increase my metabolism that’s the key piece I’ve been missing right and we’re just doing it together so I want you to see what we put together here uh it’s really simple instant pot meal I mean who doesn’t love that and it’s perfect as the New Year’s coming for a little

Meal prep whether you’re in the high protein or not high protein it’s a good option this is good all right let’s get to the video all right we’re starting with a mediumsized bowl and for today’s recipe I’m going be using TVP textured vegetable protein it’s a non-GMO product

Uh made from soy and it’s definitely processed but we’re going to use it for the meaty texture in the bologan I’m adding 150 g or 2 cups to this bowl and the way this works is you add a little bit of water this is about half a cup of

Water going in right here and you don’t want to saturate it you just want a little bit of it to get wet then you’ll just kind of mix it around here trying to get the the wet part of this spread out to touch the dry part of it so the

Dry Dr part of it can absorb the wet part of it there’s of course not enough water for it to all absorb but just being in there in the bowt together will cause all of it to absorb the water from each other you don’t want to pour too

Much water in it make a soup you just want to have it kind of moist and wet uh in the bottom and then mix it up so it makes the correct texture then I’m just going to cover it and put it aside till we need it now it’s time to break out

The instant pot I’m going to hit the sauté button and then I’m adding about 2 tablespoons of water here just to get it going once the water starts steaming I’m going to start adding my veggies here I’ve got one green pepper diced up and two carrots diced up and I’m just going

To start adding those to the steaming sauté water I want to make sure I get all of that goodness in there because that’s the love right there look at those colors right there the green and the orange so pretty next I’m going to add one onion diced up about 150 g now

We’ve got 2 to four celery stalks chopped up about 20000 G and then I’m just going to kind of mix all this together I’m going to be sautéing all this and after a few minutes uh of mixing and sautéing you should see the vegetabl start softening when it gets to

This point you want to add the TVP the texture vegetable protein just get it all out of the bowl and make sure it gets into the instant pot and then I’m going to grab my wooden spoon and start giving this little mixy mixy I want to

Get all of it kind of mixed together and Incorporated here and if you find that it’s really dry in the bottom then just kind of make a little well and add a little bit more water you don’t want anything to stick at this point so you

Just want it to keep moving and this is kind of the trick of sautéing without oil you just have to keep the bottom wet but don’t use too much water and I’m just going to keep doing that I don’t know for 2 to 3 minutes you’ll see here

I’m still adding a little bit more water just to keep the bottom wet everything’s going to cook in the uh pressure part of the cooking but I just want to make sure I’ve got everything Incorporated and mixed up after that’s cooked for a few minutes I’m going to add about six

Cloves of garlic diced up I’m also going to add in 4 tablespoon of tomato paste or about 65 G as soon as you do this you need to start mixing right away the tomato paste mixed up with all this will cause the mixture to stick to the bottom

And that’s okay cuz that’s going to create a fond that we’re going to deglaze here in a minute I would just do this for maybe a minute if you can get 2 minutes out of it that’s fine but it will start sticking so you just want to keep scraping the bottom once the

Sticking and scraping starts you can add in 1/2 a cup of red wine vinegar that should Del glaze the pan if you need to you can also add a little bit more water here too now it’s time to shut off the instant pot and now I’m going to add the

Rest of the veggies except for the spinach here I’ve got a 28 o can of whole tomatoes that I’m just dumping in and then this is going to happen in the pressure cooking anyway but I’m breaking it up a little bit cuz you know how I am

Next I’ve got a tablespoon of oregano going in after that I’m putting a tablespoon of Italian seasoning if you don’t have that just put in 2 tablespoons of oregano now I’m adding two teaspoons of chili powder next it’s 1 tsp of maple syrup to give it some

Sweetness you could use sugar here also and 2 teaspoons of salt and because I like a lot of black pepper I’m just grinding away here and this is optional but I’m throwing in just a pinch of red pepper flakes I’m also throwing in 1/ half a teaspoon of dry mustard powder

Now it’s time to give this a good mix remember the instant pot is off here we did turn it off so it’s not cooking it’s just kind of mixing and I’m going to throw in one cup of water here so the pressure cooker can do its thing the

Final ingredient this point are my two bay leaves I’m just going to tuck them in there I’m always afraid they’re going to break so I don’t want to mixy mixy it I’m just kind of laying some of this stuff on top very carefully cuz I don’t

Want pieces of dry bay leaves in my final product I want to be able to get them out nice and whole now I’m going to put the cover on lock it into place and set it to ceiling position make sure it’s in the right position and I’m going

To set it for 20 minutes at high pressure and let it cook once that’s done do a quick release I like to put a rag over the top while the steam’s coming out once there’s no longer any pressure you can take the lid off and look at that beautiful bolog andise the

First thing I want to do is get my wooden spoon in there and get out the bay leaves there’s one right there so I’m going to grab that and then I’m just going to fish around for the next this is all you can do you just have to fish around and

There it is uh and I’m just going to try and grab it uh without burning myself on the side of the pot here and there we go Bay leafes removed now it’s time to throw in the spinach this is a great dish to get some greens in so we’re

Chopping up four cups of spinach here in these little ribbons and just tossing it in there and even that’s like not enough I probably could have put doubled in here so I’m going to get all that in there so it’s ready to go and now I’m

Just going to kind of mix it up with the wooden spoon and uh just kind of want to get it all Incorporated it’ll start wilting on its own now I’m going to throw the cover on top I’m not going to lock it in a place I’m just laying it on

There right it’s just like on top causing the steam to stay in there and the spinach to wilt and that’s all I’m doing now I’m just going to pick the cover off the top and this looks ready to go holy smoke look at can you imagine

This on your pasta look at this look at that like chunky veggie greeny texture right like holy smoke this is going to be amazing I can’t wait to Plate this up all right so you can use this the way it is or you can put it on pasta which is

Really what it’s made for so that’s what I’m going to do here let’s go find some pasta I’m using this red lentil rotini here from tolerant I’m using uh red lentil pasta cuz I want the extra protein cuz I’m working out right now so I need more than I normally get and this

Is a perfect option I’m just going to cook it to manufacturer’s instructions I’m going to bring a little bit of water to a boil with a little bit of salt in it and then I’m just going to use uh one and 1/2 boxes because I need six

Servings of pasta and each one of these servings is 2 oz there’s four servings in a box oh what happened there uh so the six servings of pasta the sauce makes six Serv so I want six Serv of everything so I could package it all up

Together and have it ready to go I’m just going to cook this and let it do its thing and you can see here that when lenal pasta Cooks it’s much more foamy than regular pasta so that’s okay if that happens you can expect that I finished cooking my pasta and now I’m

Just going to set up my meals for the week I’m actually doing meal prep with this so I have uh dinner every day I’m just taking the the pasta and you can’t see this off camera but I have a scale and I’m measuring how much I’m putting

In each one you don’t need to do that because that’s more than than the the average person needs to do but I’m going to wind up with six servings of pasta here uh ready to put the sauce on and these will be complete meals they don’t look like much in these containers but

It is a big plate you’ll see at the end and now I’m just taking my sauce and again I weighed the whole thing so I know how much is there and I’m dividing it by six uh and I’m just putting a six of the sauce into each one of these

Containers until I have it completely covered with this beautiful textured sauce and here you go I’m just putting the covers on them throw them in the fridge and I’ve got lunch or dinner however I want to do this all week long for the next six days it’s actually me

And Tim eating this so it’s really 3 days worth of food right here but hey I mean that that’s a great accomplishment pasta is back on the menu baby and for the finished product I just dumped one of these right out into the plate this is a plate of food from that one

Container look at this look how amazing that looks that beautiful pasta all those amazing veggies the greens this is a fantastic meal my tellan grandmother would be so proud all right I can’t wait to show you how good this tastes let’s see it’s plating time all right well

It’s plated already so uh look take a look at this look how amazing this looks look at all that beautiful coloring the pasta the greens all of that don’t you think it’s amazing yeah this looks great now there are a couple other things you could do you could sprinkle some n on

This you could put no on it for sure our son you would grade uh the vegan parmesan cheese on this like that and you can if you’re doing a 400 calorie meal you can do that the calories here come out to it’s 200 plus the 170 the p

Is 200 the bolog is 179.2 so You’ got 379 for a plate of food you got a little bit of calories you can throw 20 calories worth of stuff on it all right let’s see I mean I know this stast we make this every every week I know it’s

Good look at all the chunks of carrots on there yeah we had this during lunch last week for meal prep so good M wow and again we’re using the red lenel pasta there’s chickpea pasta uh so many different choices so that is up to

You but this is what we went with and I think you have the macros on this yeah let’s talk about some options here first you can use the regular past you can use wheat pasta right on the starch solution and that’s absolutely okay I wanted pasta one that gave me more fiber right

And two that uh gave me more protein because I hate the idea that we’re talking about protein but I am working out 3 days a week so I have to have more protein I have no so there’s a goal that you have to yeah there is a goal I have

To hit and if I don’t do this I’m not going to hit it uh so use whatever pasta you like that’s just what we’re using and we’ve kind of come accustomed to the lentil pasta it’s actually pretty good right it held up great in storage for

Bringing out for lunch so yeah all right let’s go let’s go over the numbers all right you’re seeing on the screen now chronometer uh and you can see all the the ingredients I have listed there the whole thing makes six Serv if you look at the nutrition facts so the label it’s

179.2 calories so about 179 calories uh 17 G of proteins carbohydrates 29.2 fat uh less than a gr which is great uh sodium probably a little bit high but you can leave the salt out so I mean all of that’s like right there for you right now I’m going to tell you about

Something really cool if you’re a chronometer you can do a friend request with me and then I’ll uh accept your friend request from there on in I can share my uh macros with you yes right so uh here’s how it worked with Tim he sent me a friend request I accepted it and

Then he went to add my my recipe right and he went to food right add food custom food and he just typed my name Joey Troxel and up comes all of my Joey Troxel IP bolog Joey Troxel bucke o Joey Troxel I just Nam them that so when

You’re looking for my stuff it’s easy to find all right so I’m sharing that with you for free if you’re on chronometer send me a friend request plant-based ads gmail.com is my chronometer thing I’ll accept it and you I can share my macros with you right uh so you can just pop it

In it won’t give you the recipe it’ll tell you the macros but you the recipes are all free on plant-based ads. net right on the website on the website right below plant-based ads. net so you have access to my recipes and you have access to my macros and chronometer

Right yes and it’s it’s kind of been fun so I can look at my day and say oh I’m lacking in these vitamins maybe a date would solve that or Brazil nut so anyway if you’re into that or want to track for a while to get things under control as

Far as food in your life like that’s another tool to use you have Avail to so all right so thanks for all that hard work by the way thank you you’re welcome I’ve always wanted to share all that stuff I just never knew how to do it uh

All right so an amazing uh IP bolad days over this beautiful lentil pasta it is so delicious we’re going to finish eating this and then we’ve got a lot to do it’s the day after Christmas but there’s so much to do before New Year’s like it’s just absolutely crazy all

Right that’s the end of our video hit that like button uh show us some love click on the Subscribe button click on the Bell you get notified every time we have a new video usually every Tuesday and leave a comment below uh are you done cooking for the holidays how did

You do I’m kind of at my lowest weight so far during the holiday season like if we can do that now right bring the new year on I’m ready are you we’re ready we are going to have a uh a New Year video uh next week all about uh the usual like

How to set goals we’re not doing resolutions but how to make some changes to in to help have a successful 2024 that’s right all right’s next time thank you for being with us byebye Bye