INSTANT POT FOR TWO COOKBOOK An Assortment of Mouthwatering Recipes for Pressure Cookers, Made Easy and Fast

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INSTANT POT COOKBOOK for

OLIVIA WOOD

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TEXT COPYRIGHT © OLIVIA WOOD

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

LEGAL & DISCLAIMER

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal, or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only. The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge, information, and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor, or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book. Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action. You agree to accept all risks of using the information presented inside this book. You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book. 2

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TABLE OF CONTENTS DESCRIPTION 6 BENEFITS OF INSTANT POT 8 BREAKFAST RECIPES 16 Tropical Oats With Mango 18 Blueberry & Walnuts Oatmeal 20 Instant Fruit Cobbler 22 Cinnamon Spice Vegetable Oatmeal 24 Pumpkin Porridge 26 Scrambled Tofu On Toast 28 Wholesome Breakfast Eggs 30 Nutty Banana Oats 32 Berry Chia Oats 34 Classic Apple Oats 36 Strawberries And Chia Breakfast 38 Sunrise Frittatas 40 Coconut Corn Pudding 42 Almond Quinoa 44 Chocolate Quinoa Soup 46 Broccoli Egg Morning 48 LUNCH RECIPES Vegetable Noodle Soup Sautéed Mushrooms With Tomato Sauce Spicy Halibut In Cumin Spice Beef Stew Chili Asparagus Shrimp Zoodles Cauliflower With Anchovies Salad

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50 52 54 56 58 60 62 64

Spiced Prawns 66 Cauliflower, Kale, And Sweet \Potato Stew 68 Chicken Lemon Rice 70 Rice Salad 72 Sweet And Spicy Curry Chickpea 74 Noodles With Mushrooms 76 Cauliflower Bolognese With Zucchini Noodles 78 Chicken Soup With Cauliflower Rice 80 Barley Pilaf With Almonds 82 DINNER RECIPES 84 Delicious Broccoli Cheese Soup 86 Savory Beef And Squash Stew 88 Couscous With Veggies 90 Elegant Cauliflower & Cheddar Soup 92 Gratifying Meatloaf 94 Lemon And Garlic Prawns 96 Hawaiian Island Pork Chops 98 Weeknight Clam Chowder 100 Smoky Bacon Chili 102 Enriching Lamb Stew 104 Short Ribs With Tomatoes And Olives 106 Lavender Lamb Chops 108 Citrus Herb Chicken 110 Green Bean Warm Salad 112 Southwestern Pork Stew 114 Deluxe Cauliflower Stew 116 Satisfying Turkey Stew 118

SNACKS RECIPES Yogurt Mint Crystallized Sweet Potatoes Coconut Cassava Candy Avocado, Beans, And Corn Salad Pickled Cucumber Salad Apple Cinnamon Risotto Mango Banana Oats Instant Pot Yogurt Raspberry Parfait Rice Pudding Lemon Quince Apple Strawberry Oats Sweet Orange And Lemon Risotto Homemade Donuts

120 122 124 126 128 130 132 134 136 138 140 142 144 146 148

DESSERTS RECIPES Glazed Pears Apple Crisp Tapioca Pudding Mango Cashew Cake Vanilla Custard

150 152 154 156 158 160

Chocolate Lava Cakes Braised Apples Strawberry Cobbler Stuffed Peaches Lavender Crème Brule Fantastic Bread Pudding Pumpkin Pudding Lemon Cheesecake Squash Pies Raspberry Compote

162 164 166 168 170 172 174 176 178 180

CONCLUSION 182

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DESCRIPTION You should have noticed that cooking has taken a new dimension with the introduction of Instant Pot. By cutting down on time devoted to cooking without sacrificing the delicious taste of foods in the process, this pressure cooker has allowed people around the world to prepare and enjoy delicious meals without stress. However, only a couple of people are aware of the huge potentials of a pressure cooker. In this book, I will highlight the benefits of using a pressure cooker and some tips that will help you maximize the pressure cooker if you have one. More so, I also provide a comprehensive list of recipes that will make cooking fun for you. The recipes are divided into different sections to cater to the different needs of cooks and individuals that are passionate about cooking. The recipe covered a lot of grounds and attended to readers in the following areas: • Breakfast recipes. • Lunch recipes. • Dinner recipes. • Snacks and desserts. When you are through with this book, your knowledge of pressure cookers will increase, and you can use the tip to get the best out of this amazing cooking machine. In addition, you can feed two people with easy-to-make, delicious, and nutritious meals if you care to experiment with the recipes discussed in this book. No matter who you are, this book is for you. Read it and increase your cooking skills. That’s the key to healthy living!

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BENEFITS OF INSTANT POT The Instant Pot is a multi-cooker designed to prepare a variety of meals quickly and deliciously. With an Instant Pot, you can pressure cook, slow cook, sauté, make yogurt, cook rice, and more, and this can be accomplished by pressing a couple of buttons and letting the machine do the rest. Most modules also come with an automatic shut-off button, so your food will not overcook once ready. The instant pot also has other ample benefits, including:

Instant Pot cooks foods faster.

An instant pot uses pressure and heat; it will take a much shorter time to cook foods completely. For example, if you use an oven for baking a chicken, it may take an hour. However, with an Instant Pot, you may only need 20 minutes or less to do the same job.

The Instant Pot retains vitamins and minerals.

Pressure cooking allows you to retain more vitamins and minerals, as opposed to boiling and steaming your vegetables. The longer you cook, the more nutrition is lost from your food, for vegetables in particular. Since the Instant Pot takes a matter of minutes to cook, everything will retain most of its vitamins and minerals needed to fuel your body. Moreover, pressure cooking can make foods easier to digest, such as beans and lentils. You can cook foods in the Instant Pot without worrying about having an upset stomach.

The Instant Pot is easy to use.

Be keen when cooking on the stovetop or in the oven to be sure you don’t ruin the meal. The Instant Pot is effortless to use; add all the ingredients and allow the machine to do the rest.

The Instant Pot needs nothing else.

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An Instant Pot is the only kitchen appliance you need. With the Instant Pot, you can cook breakfast, lunch, dinner, and dessert. In addition, this book divulges an abundant amount of ketogenic instant pot recipes.

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Be mindful of the basic guidelines on how to use Instant Pot Pressure Cooker: Before you begin cooking, make sure that the knob on the Instant Pot lid is completely sealed or in the Sealing position. The reason for this is because the pressure should remain inside the crockpot. After pressure cooking and if the recipes ask for quick pressure release, turn the knob to the Venting position only after Pressure cooking, and only if recipes recommend Quick Pressure Release. Place the pressure cooker on a level surface. Don’t place on surfaces that may melt or break and collapse when exposed to high heat. When cooking, never open the lid. The Instant Pot Pressure Cooker has a warm/ cancel button that you can simply press should you need to stop cooking or forgot to add ingredients. Once pressed, a succession of beeps will indicate that it is now safe to open the pressure cooker. Press the same cooking function (Warm/Cancel) button to reprogram and continue cooking. There will be instances when solid ingredients stick to the bottom of the crockpot. To avoid this from happening, make sure the Instant Pot is 2/3 full of water. Soups, broth, and porridges need an additional amount of water of about 1 –2 cups. However, be careful not to pour water up to the brim. If you’re steaming, make use of a trivet or steaming basket. Place the food in an oven-safe dish and pour 1–2 cups of water. Do not overflow. The Instant Pot Pressure Cooker is definitely far from your conventional stovetop pressure cooker as this only takes 3–5 minutes to reach its boiling point. Of course, this would depend on the number of ingredients inside the crockpot. The Instant Pot Pressure Cooker does not need constant supervision. It can depressurize on its own as long as it is plugged. Depressurizing usually takes 20–25 minutes. You only need to program the desired settings for this pressure cooker, and you’re good to go. 10

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The Instant Pot Pressure Cooker’s Default Settings: The Sauté button – This function is most beneficial for searing, frying, and stirfrying aromatics. This is usually set at normal heat. The Pressure cooker button – This does not include a timer as the cooking temperature is operated by pressing either the “adjust” or “manual” button and then choosing between low or high heat. This function defaults to Normal heat. The Meat / Stew button – This function is suitable for hard veggies and fruits and dishes that require large volumes of liquid. This function is also automatically set to high heat for 30 minutes. If you’re going to cook leafy greens, this is not a recommended setting. The Slow cook button – This has a default setting of 4 hours under normal heat. This function is best for oats, congees, stews, and slow braising hard fruits and veggies. The rice cooker button – This is best used for cooking grains such as quinoa, rice, and barley, among others. This machine defaults to low heat and automatically switches ion to warm mode once the grains are cooked. When cooking 1 cup of rice, it is a standard rule to add 2 to 2½ cups of liquid. However, barley is an exemption since this type of grain absorbs more water weigh against other grains. 1 cup of barley needs 4 cups of water. The Bean/Chili Button – For beans, fill the crockpot with water for up to 2/3 full. Beans, when cooked, are known to generate foamy liquids, and filling a crockpot to the brim would mean overflowing. The foam will force its way out and spill. Overflows can potentially damage the machine. It would also be hard for you to use the quick pressure release option of the machine when the vent gets clogged. This sets to a default of 30 minutes over high heat.

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The Soup button – this is set to high heat for 30 minutes. This is best for ingredients that are evenly sliced and with loads of liquid. The Poultry button – This function automatically defaults to 15 minutes over high heat. Pour 1 cup of liquid when cooking poultry products. The Steam button – This is set to high heat for 10 minutes as default. When steaming, use a steaming basket or trivet at all times. This is so you can prevent ingredients from sticking to the bottom of the crockpot. The Yogurt Button – For this function, it is recommended that it stays at the “warm” setting. It can be adjusted to low, normal, and high heat settings. Cooking time will depend greatly on the number of liquids inside the crockpot and how thick the consistency should be.

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BREAKFAST RECIPES

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TROPICAL OATS WITH MANGO Cooking Difficulty:

2/10

Cooking Time:

25 minutes

Servings:

2

STEP 1

Lightly grease crockpot with coconut oil.

INGREDIENTS • 1 tsp. coconut oil • ¼ c. steel cut oats • 2 c. water • 1½ c. mashed bananas • ½ c. cubed ripe mangoes • 2 c. oat milk • ½ c. chopped cashew nuts

STEP 2

Pour oats, water, and bananas into the Instant Pot. Stir mixture well.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the manual button and cook for 12 minutes on high.

STEP 4

When the timer beeps, choose the natural pressure release. This would take 7–10 minutes. Remove the lid.

STEP 5

To serve, divide oats into 2 bowls. Pour milk. Garnish with cashew nuts and mangoes.

NUTRITIONAL INFORMATION Calories: 136; Fat: 2g; Carbs: 28g; Protein: 2g 18

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BLUEBERRY & WALNUTS OATMEAL Cooking Difficulty:

2/10

Cooking Time:

24 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 298.9, Fat: 12.2g, Carbs: 45.3g, Protein: 8.5g

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STEP 1

Lightly grease crockpot using a pastry brush with coconut butter.

STEP 2

INGREDIENTS • ½ c. steel–cut oats • 2 c. water • ¼ c. white sugar, add more if desired • 1 tbsp. coconut butter, for greasing • for garnish: • ½ c. walnut milk • ½ c. frozen blueberries, no need to thaw • ¼ c. toasted walnuts, crumbled

Put together oats, water, and sugar into the crockpot. Stir until all ingredients are well combined.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the manual button and cook for 13 minutes on high.

STEP 4

When the timer beeps, choose the natural pressure release. This would take 7–10 minutes. Remove the lid.

STEP 5

Pour milk all over along with the blueberries. Adjust taste if needed.

STEP 6

To serve, ladle oatmeal in 2 bowls. Garnish with walnuts.

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INSTANT FRUIT COBBLER Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

2

INGREDIENTS • 3 tbsps. coconut oil • ½ tsp. cinnamon • 1 sliced apple • 1 sliced plum • 1 sliced pear • ¼ c. shredded unsweetened coconut • ½ c. chopped pecans

NUTRITIONAL INFORMATION Calories: 116; Fat: 4.3 g; Carbs: 14.1 g; Protein: 3.1 g 22

STEP 1

Take Instant Pot and carefully arrange it over a clean, dry kitchen platform. Turn on the appliance.

STEP 2

In the cooking pot area, add the mentioned ingredients except for coconut and pecans. Stir the ingredients gently.

STEP 3

Close the pot lid and seal the valve to avoid any leakage. Find and press “Steam” cooking setting and set cooking time to 10 minutes.

STEP 4

Allow the recipe ingredients to cook for the set time, and after that, the timer reads “zero.”

STEP 5

Press “Cancel” and press “NPR” setting for natural pressure release. It takes 8-10 times for all inside pressure to release.

STEP 6

Open the pot and take out the cooked ingredients in a bowl; keep the cooking liquid inside the pot.

STEP 7

Add the pecans and coconut with the cooking liquid; mix well. Using the sauté setting, cook for about five minutes while occasionally stirring until turn browned.

STEP 8

Add in serving plates and sprinkle the nut mixture over the fruit mixture. Enjoy!

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CINNAMON SPICE VEGETABLE OATMEAL STEP 1

Take your Instant Pot and place it on a clean kitchen platform. Turn it on after plugging it into a power socket.

INGREDIENTS • • • • • • • • • •

2 tsps. vanilla extract 1/8 tsp. nutmeg, ground 1 grated zucchini ½ c. chopped pecans 1/8 tsp. ground cloves ¾ tsp. cinnamon 1 large grated carrot 1 c. steel cut oats 3 c. almond milk 4 tbsps. maple syrup

STEP 2

Open the lid from the top and put it aside; start adding the mentioned ingredients inside and gently stir them.

STEP 3

Close the lid and lock. Ensure that you have sealed the valve to avoid leakage.

STEP 4

Press “Slow Cook” mode and set the timer to 3 hours. It will take a few minutes for the pot to build inside pressure and start cooking.

STEP 5

After the timer reads zero, press “Cancel” and quick release pressure.

STEP 6

Carefully remove the lid and serve warm! 24

Cooking Difficulty:

3/10

Cooking Time:

180 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 384, Fat: 19g, Carbs: 22.5g, Protein: 5g

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PUMPKIN PORRIDGE Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1

Melt butter in the Instant Pot on SAUTÉ for 2 minutes.

INGREDIENTS • 1 c. steel cut oats • ½ c. pumpkin puree • 3 c. water • 1 tbsp. butter • dash of cinnamon (or nutmeg)

STEP 2

Add the oats, pumpkin, water and sweetener.

STEP 3

Close the lid securely and cook at high pressure for 10 minutes.

STEP 4

Wait another 10 minutes for the natural pressure to release.

STEP 5

Top the porridge with cinnamon or nutmeg and serve.

NUTRITIONAL INFORMATION Calories: 116; Fat: 4.3 g; Carbs: 14.1 g; Protein: 3.1 g 26

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SCRAMBLED TOFU ON TOAST STEP 1 INGREDIENTS • 2 tbsps. olive oil • ½ c. onion, minced • 1 tbsp. minced garlic • ¼ c. diced tomatoes • ¼ c. diced red bell pepper • ¼ tsp. turmeric powder • ½ c. vegetable stock • ¼ tsp. salt • 1/16 tsp. black pepper • ⅛ c. minced green onions

Press the “saute” button of the Instant Pot. Pour olive oil. Once hot, saute onion, garlic, and tomatoes for 3 minutes or until limp.

STEP 2

Add in red bell pepper, turmeric powder, vegetable stock, salt, and black pepper.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the manual button and cook for 1 minute on high.

STEP 4

• 2 sprigs parsley, for garnish

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

• 2 toasted, thick–cut bread • 1 pack extra firm

STEP 5

• 2 tbsps. cashew cheese

Add in green onions and cashew cheese. Adjust taste if needed.

STEP 6

To serve, spoon “scrambled eggs” on toasted bread. Garnish with parsley sprigs. Serve. 28

Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 144.1, Fat: 5.7g, Carbs: 11.8g, Protein: 13.9g

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WHOLESOME BREAKFAST EGGS Cooking Difficulty:

2/10

Cooking Time:

7 minutes

Servings:

2

INGREDIENTS • • • • • • • • • •

¼ tsp. cumin, ground 4 eggs ½ tsp. sea salt ¼ tsp. ground cayenne 1 tsp. thyme leaves 2 chopped garlic cloves ½ c. chopped parsley ½ c. chopped cilantro 2 tbsps. butter 1 tbsp. coconut oil

NUTRITIONAL INFORMATION Calories: 310, Fat: 27g, Carbs: 3g, Protein: 12.5g 30

STEP 1

Arrange your Instant Pot over a dry, clean platform. Plug it in a power socket and turn it on.

STEP 2

Now press “Saute” mode from available options. In the cooking area, add the butter, oil, and garlic; cook for 2-3 minutes to soften the added ingredients.

STEP 3

Add thyme and cook for a minute. Mix in the parsley and cilantro and cook until it starts to crisp for around 2-3 minutes.

STEP 4

Take the eggs and break into the pan; do not to break the yolks.

STEP 5

Close the lid and lock. Ensure that you have sealed the valve to avoid leakage.

STEP 6

Keep the pot on sauté function and cook for 3 minutes.

STEP 7

Open the lid and serve warm!

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NUTTY BANANA OATS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 296, Fat: 9g, Carbs: 42.5g, Protein: 10g

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STEP 1

Take Instant Pot and carefully arrange it over a clean, dry kitchen platform. Turn on the appliance.

STEP 2

INGREDIENTS • • • • • • •

2 sliced bananas 3 c. water 1 tsp. ground cinnamon 1 c. oats, steel cut ¼ tsp. ground nutmeg maple syrup ½ c. chopped nuts (almonds, walnuts, pecans, etc.)

In the cooking pot area, add the water, oats, cinnamon, ginger, and half of the sliced banana. Stir the ingredients gently.

STEP 3

Close the pot lid and seal the valve to avoid any leakage. Find and press “Manual” cooking setting and set cooking time to 3 minutes.

STEP 4

Allow the recipe ingredients to cook for the set time, and after that, the timer reads “zero.”

STEP 5

Press “Cancel” and press “NPR” setting for natural pressure release. It takes 8-10 times for all inside pressure to release.

STEP 6

Open the pot and arrange the cooked recipe in serving plates. Top with leftover banana and nuts, and enjoy the vegan recipe! 33

BERRY CHIA OATS Cooking Difficulty:

2/10

Cooking Time:

Servings:

20 minutes

NUTRITIONAL INFORMATION Calories: 114, Fat: 3g, Carbs: 18g, Protein: 4.5g 34

2

STEP 1

In a bowl, mix all ingredients. Add the bowl mixture to a pint-size jar and cover with an aluminum foil.

STEP 2 INGREDIENTS • ½ c. old fashioned oats • ½ c. unsweetened almond milk • ½ c. blueberries • 1 tsp. chia seeds • sweetener • splash of vanilla • ¼ tsp. salt • ¼ tsp. ground cinnamon • 1½ c. water

In the pot, slowly pour the water. Take the trivet and arrange inside it; place the jar over it.

STEP 3

Close the lid and lock. Ensure that you have sealed the valve to avoid leakage.

STEP 4

Press “Manual” mode and set a timer for 6 minutes. It will take a few minutes for the pot to build inside pressure and start cooking.

STEP 5

After the timer reads zero, press “Cancel” and naturally release pressure. It takes about 8-10 minutes to release pressure naturally.

STEP 6

Carefully remove the lid and take out the jar. Mix in the oatmeal; serve warm!

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CLASSIC APPLE OATS Cooking Difficulty:

Cooking Time:

3/10

15 minutes

Servings:

2

INGREDIENTS • ½ tsp. cinnamon • ¼ tsp. ginger • 2 apples make half-inch chunks • ½ c. oats, steel cut

• • • • •

1½ c. water maple syrup ¼ tsp. salt clove ¼ tsp. nutmeg

NUTRITIONAL INFORMATION Calories: 232, Fat: 5.7 g, Carbs: 48.1 g, Protein: 5.2 g 36

STEP 1

Take Instant Pot and carefully arrange it over a clean, dry kitchen platform. Turn on the appliance.

STEP 2

In the cooking pot area, add the water, oats, cinnamon, ginger, clove, nutmeg, apple, and salt. Stir the ingredients gently.

STEP 3

Close the pot lid and seal the valve to avoid any leakage. Find and press the “Manual” cooking setting and set cooking time to 5 minutes.

STEP 4

Allow the recipe ingredients to cook for the set time, and after that, the timer reads “zero.”

STEP 5

Press “Cancel” and press “NPR” setting for natural pressure release. It takes 8-10 times for all inside pressure to release.

STEP 6

Open the pot and arrange the cooked recipe in serving plates.

STEP 7

Sweeten as needed with maple or agave syrup and serve immediately. Top with some chopped nuts, optional.

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STRAWBERRIES AND CHIA BREAKFAST Cooking Difficulty:

1/10

Cooking Time:

10 minutes

Servings:

2

STEP 1

In your food processor, mix pepitas with almonds and pulse them well.

INGREDIENTS • • • • • •

2 tbsps. chopped almonds 1 tbsp. chia seeds 2 tbsps. roasted pepitas 1/3 c. oat milk 1/3 c. water a handful strawberries

STEP 2

In your instant pot, mix chia seeds with water and oat milk and stir.

STEP 3

Add pepitas mix, stir, cover pot and cook on High for 5 minutes.

STEP 4

Add strawberries, toss a bit, divide into 2 bowls and serve for breakfast.

NUTRITIONAL INFORMATION 150 Calories, 4g Carbs, 2g Protein, 1g Fat

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39

SUNRISE FRITTATAS Cooking Difficulty:

2/10

Cooking Time:

6 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 196, Carbs: 4g, Protein: 12.5g, Fat: 14.9g

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STEP 1

Add 1 cup of water to Instant Pot and place the trivet inside.

STEP 2

Now grease the silicon baking molds with oil and crack an egg into each mold.

STEP 3 INGREDIENTS • • • • • •

3 eggs 2 tbsps. almond milk ¼ c. chopped onion 3 silicon baking molds ¼ c. cheddar cheese ¼ c. red bell pepper, chopped

Add all the vegetables and cheese on top.

STEP 4

Place the silicon baking molds over the trivet.

STEP 5

Secure the lid of instant pot and press *Manual* function key.

STEP 6

Adjust the time to 5 minutes and cook at high pressure,

STEP 7

When it beeps; release the pressure naturally and remove the lid. Remove the stuffed molds and serve immediately.

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COCONUT CORN PUDDING Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

INGREDIENTS • ½ c. white short-grained sticky rice • 1 c. corn kernels • 3 c. water • ⅛ tsp. nutmeg powder • ½ c. white sugar • ¼ c. ripe jackfruit, shredded • ¼ tsp. vanilla extract • 1/16 tsp. salt • 2 cans thick coconut cream, divided

NUTRITIONAL INFORMATION Calories: 291, Fat: 8.8g, Carbs: 45g, Protein: 7.5g

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STEP 1

Pour sticky rice, corn kernels, water, nutmeg powder, white sugar, 1 can of coconut cream ripe jackfruit, vanilla extract, and salt into the Instant Pot. Stir mixture well.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the pressure button and cook for 7 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Pour the remaining can of coconut cream.

STEP 4

Stir in remaining can of coconut cream. Adjust taste if needed.

STEP 5

To serve, ladle equal portions into 2 bowls. Cool slightly before serving.

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ALMOND QUINOA Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

STEP 1

Add all the Ingredients for quinoa, to Instant Pot.

INGREDIENTS • ¾ c. quinoa; soaked in water at least 1 hour • 8 oz. almond milk • ¾ c. water • ½ tsp. crushed almonds • 1 tsp. vanilla extract • 2 tbsps. honey • toppings: • ¼ c. almonds; soaked, peeled, and chopped

STEP 2

Secure the lid of instant pot and press *Rice* function key.

STEP 3

Adjust the time to 10 minutes and press cook at low pressure,

STEP 4

When it beeps, release the pressure naturally and remove the lid.

STEP 5

Stir the prepared quinoa well and serve in a bowl. Add chopped almonds on top.

NUTRITIONAL INFORMATION Calories: 376, Carbs: 39.7g, Protein: 7.9g, Fat: 21.3g 44

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CHOCOLATE QUINOA SOUP Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

2

STEP 1

Pour brown quinoa, water, cocoa powder, dark chocolate, and white sugar into the Instant Pot. Stir mixture well.

INGREDIENTS • • • • • •

1 c. brown quinoa 4 c. water 2 tbsps. dutch cocoa powder ¼ c. chopped dark chocolate ¼ c. white sugar 1 c. cashew milk

• ¼ c. cocoa nibs, for garnish

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the pressure button and cook for 8 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Adjust taste if needed.

STEP 4

To serve, ladle equal portions into 2 bowls. Pour cashew milk and garnish with cocoa nibs.

NUTRITIONAL INFORMATION Calories: 110, Fat: 3g, Carbs: 18g, Protein: 3g 46

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BROCCOLI EGG MORNING Cooking Difficulty:

Cooking Time:

2/10

9 minutes

Servings:

2

INGREDIENTS • • • • • •

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3 eggs, whisked ½ c. broccoli florets ¼ tsp. garlic powder 2 tbsps. tomatoes 1 minced garlic clove ½ chopped yellow onion

• • • • • • •

½ chopped red bell pepper 2 tbsps. grated cheese ¼ tsp. chili powder 2 tbsps. onions 2 tbsps. parsley pepper salt

STEP 1

STEP 7

STEP 2

STEP 8

Take your 3-Quart Instant Pot; open the top lid. Plug it and turn it on.

Open the top lid; grease inside cooking surface using a cooking spray.

STEP 3

In a bowl, whisk the eggs.

STEP 4

Press “STEAM” setting. Adjust cooking time to 5 minutes.

Allow the recipe to cook for the set cooking time.

STEP 9

After the set cooking time ends, press “CANCEL” and then press “QPR (Quick Pressure Release).”

Add the remaining ingredients except for the cheese. Season with Pepper and salt.

STEP 10

STEP 5

STEP 11

In the cooking pot area, add the mixture.

STEP 6

Close the top lid and seal its valve.

Instant Pot will quickly release the pressure.

Open the top lid, add the cooked recipe mix in serving plates. Top with the cheese.

STEP 12

Serve and enjoy!

NUTRITIONAL INFORMATION Calories: 376, Fat: 28g, Carbs: 9g, Protein: 23g 49

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LUNCH RECIPES

51

VEGETABLE NOODLE SOUP Cooking Difficulty:

4/10

Cooking Time:

19 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 80, Fat: 1.5g, Carbs: 15.1g, Protein: 4.8g

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STEP 1

INGREDIENTS • ½ c. soup noodles, preferably the thin one • 1 chopped onion • 1 diced carrot • 2 chopped plum tomatoes • 8 oz. trimmed green beans • 2 potatoes • 1 c. navy beans • 1 chopped celery stalk • 1 leek, thinly sliced • 1/8 tsp. black pepper • 6 c. water • 2 tbsps. olive oil for the pistou • ½ c. basil • 2 garlic cloves • 4 tbsps. extra virgin olive

Press the Sauté function button and adjust over normal heat. Add the onions and sauté for 5 minutes. Add the potatoes, carrots, beans, celery, leeks, green beans, and tomatoes. Cook over high heat for 5 minutes. Add the water, pepper.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 7 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Turn off the pressure Carefully remove the lid.

cooker.

STEP 5

For the pistou, in a blender, put the garlic, basil, olive oil and 2 tbsps. of the soup. Blend until slightly thickened. Set aside.

STEP 6

Bring the soup to a boil and add in the noodles. Stir and serve. 53

SAUTÉED MUSHROOMS WITH TOMATO SAUCE Cooking Difficulty:

2/10

Cooking Time:

7 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • •

20 oz. white mushrooms 2 crushed garlic cloves 5 tbsps. water 3 tbsps. tomato paste 1 tsp. dried oregano ¼ tsp. pepper ¼ c. olive oil

Press the “saute” button and adjust. Add in garlic and allow to saute for 1 minute. Stir in the mushrooms and saute for 2 minutes.

STEP 2

Combine water, tomato oregano and pepper.

paste,

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 2 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Season with salt and pepper. Serve.

NUTRITIONAL INFORMATION Calories: 39, Fat: 2g, Carbs: 4 g, Protein: 2g 54

55

SPICY HALIBUT IN CUMIN SPICE Cooking Difficulty:

3/10

Cooking Time:

29 minutes

Servings:

NUTRITIONAL INFORMATION Calories: 160, Fat: 4g, Carbs: 8g, Protein: 22g 56

2

STEP 1

Put together cumin, garlic, lime juice, hot paprika, dill and pepper In a food processor. Process for 1–2 minutes or until all the ingredients are combined well.

STEP 2 INGREDIENTS • 2 halibut steaks • ¾ tsp. hot paprika • 5 garlic cloves • 1 tsp. dill weed • 1½ tsp. ground cumin • 1 tbsp. extra–virgin olive oil • ½ tsp. black pepper • 1 lime juice, freshly squeezed

Rub processed mixture into the halibut steaks. Allow the mixture to meld and be absorbed by the fish for 25 minutes.

STEP 3

After 25 minutes, layer the fish steaks into the Instant Pot Pressure Cooker. Close the lid carefully. Press the “pressure” button and cook for 5 minutes.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Turn off the pressure Carefully remove the lid.

cooker.

STEP 6

Remove fish and transfer to a platter. Serve with cumin spice mixture on the side. 57

BEEF STEW Cooking Difficulty:

3/10

Cooking Time:

25 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 209, Fat: 5.9g, Carbs: 21.7g, Protein: 16.89g

58

STEP 1

Make a flour mixture by combining cayenne pepper, all-purpose flour and pepper. Dredge beef chunks into the mixture.

STEP 2 INGREDIENTS • 2 lbs. cubed boneless beef chunk • 1/8 tsp. black pepper • 2 minced garlic cloves • 1 sliced onion • 1 c. gluten-free all–purpose flour • 1/8 tsp. cayenne pepper • 4 stripped peppers • 1 c. beef stock • 3 tbsps. olive oil

Put beef inside the Instant Pot Pressure Cooker. Press the “meat” button and cook beef in batches for 10 minutes.

STEP 3

Remove cooked beef and set aside.

STEP 4

Press the “saute” button and cook garlic and onions for 3 minutes or until aromatic and translucent. Pour the stock.

STEP 5

Put back the cooked beef. Close the lid carefully. Press the “pressure” button and cook for 10 minutes.

STEP 6

Open the Instant Pot pressure cooker. Season with salt and pepper. Transfer contents to a large bowl. Serve. 59

CHILI ASPARAGUS Cooking Difficulty:

Cooking Time:

2/10

128 minutes

Servings:

INGREDIENTS • • • •

1 bundle asparagus 1 diced red chili ½ tsp. cumin seeds 1 tbsp. fresh coriander

• • • •

3 tbsps. olive oil ½ of lime juice salt pepper

NUTRITIONAL INFORMATION Calories: 440; Fat: 74g; Carbs: 34g; Protein: 9g 60

2

STEP 1

Put together chili, lime juice, olive oil, cumin, and coriander in a mixing bowl. Mix well.

STEP 2

Transfer the mixture into a cling film and roll. Put inside the refrigerator for 1–2 hours.

STEP 3

Meanwhile, place the asparagus in the Instant Pot Pressure Cooker. Drizzle in olive oil. Close the lid carefully. Press the “slow cook” button and cook for 2 hours.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Turn off the pressure Carefully remove the lid.

cooker.

STEP 6

Transfer asparagus in a platter. Spread the chili mixture on top of the asparagus. Serve. 61

SHRIMP ZOODLES STEP 1

Set your Instant Pot to SAUTÉ and melt the olive oil in it.

STEP 2 INGREDIENTS • • • • • • • •

1 lb. shrimp 4 c. zoodles 1 tbsp. chopped basil 1 c. vegetable stock 2 minced garlic cloves 2 tbsps. olive oil ½ tsp. paprika ½ lemon

Add garlic and cook for 1 minute.

STEP 3

Add the lemon juice and shrimp and cook for another minute.

STEP 4

Stir in the remaining ingredients and close the lid.

STEP 5

Set the Instant Pot to MANUAL and cook at low pressure for 5 minutes.

STEP 6

Do a quick pressure release.

STEP 7

Serve and enjoy!

62

Cooking Difficulty:

2/10

Cooking Time:

6 minutes

Servings:

4

NUTRITIONAL INFORMATION 277 Calories, 15.6g Fat, 5.9g Carbs, 27.5g Protein

63

CAULIFLOWER WITH ANCHOVIES SALAD Cooking Difficulty:

2/10

Cooking Time:

7 minutes

Servings:

NUTRITIONAL INFORMATION Calories: 102, Fat: 10g, Carbs: 3g, Protein: 0g 64

2

STEP 1

Pour water into the Instant Pot Pressure Cooker. Place florets into the steamer basket and place on the trivet.

STEP 2

INGREDIENTS • 1 chopped cauliflower head • ½ c. black olives • ¾ c. water • 1 garlic clove • 1 tbsps. capers • ¼ c. extra virgin olive oil • ½ tsp. salt • 1 tbsp. minced parsley

Position the lid and lock in place. Place the Instant Pot Pressure Cooker to high heat and bring to high pressure. Press the Steam button and adjust heat to stabilize the pressure and cook for 2 minutes.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Turn off the pressure cooker. Carefully remove the lid.

STEP 4

Open the pressure cooker. Rinse the cauliflower with cold water to stop the cooking process. Drain well and put in a serving bowl.

STEP 5

For the vinaigrette, in a food processor, put the oil, capers, garlic, and salt. Blend until smooth. Pour the vinaigrette into the cauliflower and toss.

STEP 6

Garnish with parsley and black olives. Serve. 65

SPICED PRAWNS Cooking Difficulty:

4/10

Cooking Time:

35 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 253, Fat: 7.6g, Carbs: 23.5g, Protein: 21.4g

66

STEP 1

Season prawns with salt and pepper. Set aside.

STEP 2 INGREDIENTS • • • • • • • • •

2 lbs. prawns, uncooked, peeled salt pepper 2 garlic 1 c. fresh cilantro leaves juice from 1 lime 1 tbsp. dry white wine 3 tbsps. olive oil 2 tbsps. chili sauce

• 2 tbsps. extra virgin olive oil

Meanwhile, using the Instant Pot Pressure Cooker, heat the olive oil. Cook garlic for 5 minutes or until roasted.

STEP 3

In a bowl, out together, white wine, roasted garlic, olive oil, lime, chili sauce, and cilantro. Mix well until all ingredients are well combined. Set aside.

STEP 4

Layer the prawns in the Instant Pot Pressure Cooker. Press the “pressure” button and cook prawns for 5 minutes.

STEP 5

When the timer beeps, choose the natural pressure release. This would take 10–25 minutes. Remove the lid. Serve.

67

CAULIFLOWER, KALE, AND SWEET POTATO STEW STEP 1

Pour oil into a crockpot. Press Sauté. Wait for oil to heat up before adding in celery, garlic, onion, and red pepper flakes. Stir–fry until onions are limp.

STEP 2

Except for cauliflower, cashew cheese, kale leaves, and tomato paste, pour remaining ingredients into crockpot. Stir.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 15 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Turn off the pressure cooker. Carefully remove the lid.

STEP 6

Add in cauliflower florets. Cover. Press Sauté once more and cook a dish for another 3 minutes, or until cauliflower is fork–tender. Turn off a machine.

STEP 7

Stir in remaining ingredients. Taste. Adjust seasoning if needed. Ladle stew into bowls. Slightly cool before serving.

NUTRITIONAL INFORMATION Calories: 37, Fat: 2g, Carbs: 2g, Protein: 2g 68

Cooking Difficulty:

3/10

Cooking Time:

19 minutes

Servings:

2

INGREDIENTS • 2 c. cauliflower, sliced into bitesized florets • 1 c. packed, fresh kale leaves, julienned • 1 c. sweet potatoes, peeled, sliced into 2–inch thick cubes • 1 can 15 oz. chickpeas, rinsed, drained • ½ c. minced onions • 1 tbsp. tomato paste • 1 tbsp. minced garlic

• 1 can 15 oz. peeled and crushed tomatoes • 2 c. vegetable stock • ½ c. cubed carrots • ¼ c. minced celery • ½ c. cashew cheese • ¼ c. torn basil leaves • 1 tbsp. red pepper flakes • 1 tsp. salt • ¼ tsp. black pepper • ¼ tsp. brown sugar • 1 tbsp. olive 69

CHICKEN LEMON RICE Cooking Difficulty:

3/10

Cooking Time:

13 minutes

NUTRITIONAL INFORMATION

Servings:

Calories: 119, Fat: 3g, Carbs: 6g, Protein: 17g

70

2

STEP 1

Pour chicken stock and add the rice. Close the lid carefully.

STEP 2

Place the Instant Pot Pressure Cooker to high heat and bring to high pressure.

INGREDIENTS • 1/3 c. short–grain rice • 3 eggs • 4 c. chicken stock • 1 lemon juice

STEP 3

Press the Soup button function and adjust heat to stabilize. Cook for 10 minutes. Open the pressure cooker. Let the mixture simmer.

STEP 4

In a bowl, beat the egg whites until stiff. Add the egg yolks and stir in the lemon juice. Pour the egg mixture into the stock and stir.

STEP 5

Remove pressure cooker from the heat and then stir for 1 minute. Serve.

71

RICE SALAD Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

STEP 1 INGREDIENTS

Add water to an instant pot and stir in the rice.

• 1¾ c. jasmine rice • 1/3 c. greek olives, pitted and halved • ½ c. cucumber, cored and diced • 1 c. lettuce, sliced • 1 c. cherry tomatoes, diced • 2¼ c. water • salt and white pepper • ½ c. red onions, chopped • ½ c. bell peppers, sliced

STEP 2

• 1 c. tofu cheese

Add the rest of the ingredients into pot and mix. Serve chilled.

Close the lid to pot and set it on BEANS/CHILI setting for 10-minute cook time.

STEP 3

When the cook time is completed, release the pressure using quickrelease.

STEP 4

NUTRITIONAL INFORMATION Calories: 412, Fat: 7.7g, Carbs: 32g, Protein: 14.6g

72

73

SWEET AND SPICY CURRY CHICKPEA Cooking Difficulty:

Cooking Time:

3/10

17 minutes

Servings:

INGREDIENTS • 1 can chickpeas, rinsed, drained • 1 can thick coconut cream, divided • 1 tbsp. curry powder • 2 tbsps. minced garlic • ½ c. diced carrots • ½ c. diced potatoes • ½ c. minced shallots • 2 tbsps. coconut oil • 1 can diced tomatoes • 2 tsp. garam masala 74

• • • • • • • • • •

2 tbsps. brown sugar 2 tsp. coriander powder 2 tsp. turmeric powder 1 tsp. cumin powder 1 minced banana chili 1 minced bird’s eye chili 1 c. vegetable stock ¼ c. chopped cilantro 1 tsp. kosher salt ¼ tsp. black pepper

2

STEP 1

Pour oil, garlic, and shallot into a crockpot. Press Sauté. Gently stir–fry until shallot is limp and transparent (5 minutes.)

STEP 2

Except for one can of coconut cream and cilantro, pour remaining ingredients into crockpot. Stir. Seal lid.

STEP 3

Press Pressure cooker, and then Adjust setting. Choose High pressure, with Timer at 7 minutes.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Turn off the pressure cooker. Carefully remove the lid. Stir in remaining coconut cream. Adjust seasoning if needed.

STEP 6

Ladle equal portions of curry into bowls. Garnish with cilantro before serving.

NUTRITIONAL INFORMATION Calories: 293, Fat: 15.1g, Carbs: 35.9g, Protein: 8.4g 75

NOODLES WITH MUSHROOMS Cooking Difficulty:

2/10

Cooking Time:

20 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • • • •

oil, 1 tbsp. minced garlic, 1 tbsp. salt, 1 tsp. diced onions, ½ c. chopped mushrooms, 1 ½ c. worcestershire sauce, 1 tbsp. pepper, ½ tsp. water, ¾ c. egg noodles finishing ingredients • arrowroot starch, ¼ tsp. • sour cream, 1/3 c.

Prepare the Instant Pot using the saute function. Heat the oil and toss in the garlic and onions. Stir a minute and add everything except the sour cream.

STEP 2

Secure the lid and set on high pressure for 20 minutes. Natural release.

STEP 3

Change to the sauté function and stir in the sour cream. Sprinkle in the xanthan gum slowly, stirring as it thickens.

STEP 4

Serve and enjoy with some egg noodles.

NUTRITIONAL INFORMATION 321 Calories, 7g Carbs, 33g Protein, 16g Fat 76

77

CAULIFLOWER BOLOGNESE WITH ZUCCHINI NOODLES INGREDIENTS • 1 medium head cauliflower, broken into florets • 2 minced cloves garlic • ½ c. diced onions • ¾ tsp. dried basil • red pepper flakes • 1 tsp. dried oregano flakes

• ¼ c. vegetable broth • 1½ cans (14 oz. each) diced tomatoes • salt • pepper for the noodles: • 4 medium zucchinis

NUTRITIONAL INFORMATION Calories: 211; Fat: 1.9 g; Carbs: 28.1; Protein: 14.3 g 78

Cooking Difficulty:

3/10

STEP 1

Add all the ingredients except zucchini to the Instant Pot.

STEP 2

Close the lid. Select MANUAL and cook at high pressure for 3 minutes.

STEP 3

When the cooking is complete, do a quick pressure release.

Cooking Time:

7 minutes

Servings:

2

STEP 4

Meanwhile, make noodles of the zucchini using a spiralizer using blade A or a julienne peeler.

STEP 5

Mash the cauliflower with a potato masher or in a food processor.

STEP 6

Divide the noodles in 4 bowls. Place cauliflower Bolognese over it and serve. 79

CHICKEN SOUP WITH CAULIFLOWER RICE Cooking Difficulty:

3/10

Cooking Time:

30 minutes

Servings:

2

INGREDIENTS • • • • •

80

2 chicken breast with bones ½ c. cauliflower rice, cooked 1 onion, peeled 8 c. water 1 sprig fresh mint

• • • • • •

1 strip lemon zest 2 c. chicken stock 3 tsps. salt 1 lemon, freshly squeezed pinch of ground pepper 4 fresh mint leaves

STEP 1

Layer chicken breast, onion, mint, and lemon zest inside the Instant Pot Pressure Cooker. Pour water and season with salt.

STEP 2

Close the lid carefully and lock in place. Place the pressure cooker to high heat and bring to high pressure. Press the “meat” button and adjust heat to stabilize the pressure. Cook for 10 minutes.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Turn off the pressure cooker. Carefully remove the lid.

STEP 4

Discard onion, lemon zest, and mint.

STEP 5

Remove chicken from the pressure cooker and shred the meat. Set aside.

STEP 6

Add cooked cauliflower rice, lemon juice, and chicken stock. Press the “rice” button and cook for 15 minutes.

STEP 7

Adjust the taste if needed. Put shredded chicken back. Mix well.

STEP 8

To serve, garnish with mint leaves. Serve.

NUTRITIONAL INFORMATION Calories: 120.7, Fat: 4.7g, Carbs: 14.6g, Protein: 7.3g 81

BARLEY PILAF WITH ALMONDS Cooking Difficulty:

3/10

Cooking Time:

32 minutes

Servings:

2

INGREDIENTS • • • • • •

1 c. barley pearls 1 c. almond milk 1 c. mushroom stock ⅛ tsp. kosher salt 2 tbsps. extra virgin olive oil 1 sprig fresh rosemary, for garnish • ½ c. toasted almond slivers • ¼ tsp. black pepper

NUTRITIONAL INFORMATION Calories: 174, Fat: 3.6g, Carbs: 31.8g, Protein: 5.4g 82

STEP 1

Except for garnishes, pour ingredients into crockpot. Stir. Seal lid.

STEP 2

Press Pressure cooker, and then Adjust setting. Choose High pressure, with Timer at 7 minutes.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 6 minutes on high.

STEP 4

When the timer beeps, choose the natural pressure release. This would take 10–25 minutes. Remove the lid.

STEP 5

Scoop cooked barley into bowls or plates. Garnish with rosemary, almond slivers, and black pepper. Top with a drizzle of olive oil just before serving. 83

84

DINNER RECIPES

85

DELICIOUS BROCCOLI CHEESE SOUP Cooking Difficulty:

2/10

Cooking Time:

30 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • •

1 chopped broccoli head 4 minced garlic cloves 3 c. vegetable broth 1 c. heavy cream 3 c. shredded cheddar cheese 1 tsp. salt

• 1 tsp. black pepper

In your Instant Pot, add broccoli florets, garlic, vegetable stock, heavy cream, and shredded cheese. Stir well.

STEP 2

Close and seal lid. Press the Soup button. Cook for 30 minutes.

STEP 3

Naturally, release or quick-release pressure when done. Open the lid with care. Stir.

STEP 4 Serve.

NUTRITIONAL INFORMATION Calories: 250; Fat: 25g; Carbs: 5g; Protein: 14g 86

87

SAVORY BEEF AND SQUASH STEW Cooking Difficulty:

Cooking Time:

3/10

45 minutes

Servings:

2

INGREDIENTS • 1 lb. lean ground beef • 2 lbs. butternut squash, peeled, chopped into chunks • 6 oz. sliced mushrooms • 1 tbsps. olive oil • 4 c. beef broth

• • • • • •

1 diced red onion 2 minced garlic cloves 1 tsp. chopped rosemary 2 tsps. paprika 1 tsp. salt 1 tsp. black pepper

NUTRITIONAL INFORMATION Calories: 245, Fat: 7g, Protein: 25g, Carbs: 15g 88

STEP 1

Press the Sauté button on Instant Pot. Melt the olive oil.

STEP 2

Sauté the onions, garlic for 1 minute.

STEP 3

Add ground beef, butternut squash, and mushrooms.

STEP 4

Sauté until the ground beef is no longer pink and vegetables soften.

STEP 5

Press Keep Warm/Cancel setting to stop Sauté mode.

STEP 6

Add beef stock, rosemary, paprika, salt, and black pepper. Mix well.

STEP 7

Close and seal lid. Press the Soup button. Cook on high pressure for 30 minutes.

STEP 8

After 30 minutes, Instant Pot will switch to Keep Warm.

STEP 9

Remain in Keep Warm 10 minutes.

STEP 10

When done, use Quick-Release. Open the lid with care. Stir ingredients.

STEP 11 Serve.

89

COUSCOUS WITH VEGGIES Cooking Time:

Cooking Difficulty:

10 minutes

3/10

Servings:

INGREDIENTS • • • • • • • 90

1 c. uncooked couscous 1 diced turnip 2 chopped plum tomatoes 2 sliced leeks 3 diced zucchini 2 diced carrots 1 diced potato

• • • • • • • •

2 diced celery stalks 1 can chickpeas 1 tsp. paprika 1 ½ tsp. ground cumin 3 c. vegetable stock 2 tbsps. olive oil 1 tsp. salt 1/8 tsp. black

2

STEP 1

Press the Saute button and heat the oil. Stir in the leeks and saute for 3 minutes. Add the tomatoes, turnip, carrots, potato, zucchini, celery, chickpeas, paprika, cumin. Cook for 2 minutes and then add 1 ½ c.s of vegetable stock.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “stew” button and cook for 3 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Remove from the heat and lower the pressure. Open the pressure cooker and remove the vegetables. Set aside.

STEP 5

Meanwhile, in a small saucepan, put the vegetable liquid and let it simmer. Pour the remaining stock and bring to a boil. Add the olive oil and couscous. Stir constantly and bring to a boil. Let sit for 5 minutes.

STEP 6

Place couscous on a serving dish and form a well in the center. Place vegetables and pour over the vegetable liquid over the couscous. Serve.

NUTRITIONAL INFORMATION Calories: 219.6; Fat: 4.0g; Carbs: 40.3g; Protein: 6.5g

91

ELEGANT CAULIFLOWER AND CHEDDAR SOUP STEP 1

Press the Sauté button on Instant Pot. Melt the butter.

STEP 2

Add red onion, garlic. Sweat for 1 minute.

STEP 3

Add cauliflower. Sauté until cauliflower softens.

STEP 4

Press Keep Warm/Cancel setting to stop Sauté mode.

STEP 5

Add remaining ingredients. Mix well.

STEP 6

Close and seal lid. Press the Soup button. Cook on high pressure for 30 minutes.

STEP 7

When done, Instant Pot will switch to Keep Warm mode.

STEP 8

Remain in Keep Warm mode for 10 minutes.

STEP 9

When done, use a Quick-Release setting. Open the lid with care. Stir ingredients.

STEP 10 Serve. 92

Cooking Difficulty:

2/10

Cooking Time:

6 minutes

Servings:

2

INGREDIENTS • • • • • • • • •

2 tbsps. butter 1 chopped cauliflower head 4 c. vegetable broth 1 diced red onion 2 minced garlic cloves ½ c. heavy cream ½ c. grated cheddar cheese 1 tsp. salt 1 tsp. black pepper

NUTRITIONAL INFORMATION Calories: 120; Fat: 10g; Carbs: 5g; Protein: 6g

93

GRATIFYING MEATLOAF Cooking Difficulty:

3/10

Cooking Time:

35 minutes

Servings:

NUTRITIONAL INFORMATION Calories: 250, Fat: 15g, Carbs: 5g, Protein: 25g 94

2

STEP 1

Cover trivet with aluminum foil.

STEP 2

INGREDIENTS • • • • • • • • • • • • • •

3 lbs. lean ground beef 4 minced garlic cloves 1 chopped yellow onion 1 c. chopped mushrooms 3 large eggs ½ c. almond flour ¼ c. grated parmesan cheese ¼ c. grated mozzarella cheese ¼ c. chopped parsley 2 tbsps. sugar-free ketchup 2 tbsps. coconut oil 2 tsps. salt 2 tsps. black pepper 2 c. water

In a large bowl, combine all ingredients (excluding the water) until well combined. Form into a meatloaf.

STEP 3

Pour the water in your Instant Pot. Place trivet inside.

STEP 4

Place meatloaf on a trivet.

STEP 5

Close and seal lid. Press the Manual button. Cook at High-Pressure for 25 minutes.

STEP 6

Release pressure naturally when done. Open the lid with care.

STEP 7

Allow the meatloaf to cool for 5 minutes before slicing and serve.

95

LEMON AND GARLIC PRAWNS Cooking Difficulty:

3/10

Cooking Time:

8 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 tbsps. olive oil 1 lb. prawns 2 tbsps. minced garlic 2/3 c. fish stock 2 tbsps. lemon juice 1 tbsp. lemon zest salt pepper

Melt the oil in your Instant Pot on SAUTÉ.

STEP 2

Stir in the remaining ingredients.

STEP 3

Close the lid and select the MANUAL option on the Instant Pot.

STEP 4

Cook the prawns at low pressure for 5 minutes.

STEP 5

Do a quick pressure release and serve.

NUTRITIONAL INFORMATION 236 Calories, 12.2g Fat, 3.4g Carbs, 27.1g Protein

96

97

HAWAIIAN ISLAND PORK CHOPS Cooking Difficulty:

3/10

Cooking Time:

32 minutes

Servings:

4

NUTRITIONAL INFORMATION 257.7 Calories, 11.2g Fats 17.5g Carbs, 21.5g Protein 98

STEP 1

Place the pork chops, sliced pineapple, brown sugar, and nutmeg into the Instant Pot.

STEP 2

Close the lid and turn the sealing vent to “Sealing.”

STEP 3 INGREDIENTS • • • • •

pork chops, 4 sliced pineapple,8 oz. brown sugar, 2 tbsps. nutmeg, ½ tsp. water, 1 c.

Select “Manually High Pressure” and set the cook time for 25 minutes.

STEP 4

Once completed, allow the pressure to naturally release for 5 minutes.

STEP 5

Then perform a “Quick Pressure Release” by opening the valve to “venting.”

STEP 6

Carefully open the lid.

STEP 7

Plate and serve.

99

WEEKNIGHT CLAM CHOWDER Cooking Difficulty:

3/10

Cooking Time:

37 minutes

INGREDIENTS

• 10 oz. whole baby clams • 1 lb. bacon strips, cooked and crumbled • 1 tbsp. butter • 2 c. chicken broth • 2 c. heavy cream • 4 minced garlic cloves 100

• • • • • •

Servings:

2

1 chopped red onion 8 oz. package cream cheese ¼ c. shredded mozzarella cheese 1 tsp. ground thyme 2 tsps. salt 1 tsp. black pepper

STEP 1

Press the Sauté button on Instant Pot. Melt the butter.

STEP 2

Add red onion and garlic. Cook/sweat 1 minute.

STEP 3

Press Keep Warm/Cancel setting to stop Sauté mode.

STEP 4

Add remaining ingredients. Stir well.

STEP 5

Close and seal lid. Press Manual setting. Cook on high pressure 30 minutes.

STEP 6

Once done, Instant Pot will switch to Keep Warm mode.

STEP 7

Remain in Keep Warm mode 5 minutes.

STEP 8

Naturally, release or quick-release the pressure. Open the lid with care. Stir.

STEP 9 Serve.

NUTRITIONAL INFORMATION Calories: 250, Fat: 30g, Protein: 12g, Carbs: 3g

101

SMOKY BACON CHILI Cooking Time:

Cooking Difficulty:

33 minutes

3/10

• • • • • • • •

Servings:

2

INGREDIENTS

8 bacon slices 2 lbs. lean ground beef 6 oz. tomato paste 14 oz. diced tomatoes 1 chopped yellow onion 2 minced garlic cloves 1 chopped yellow bell pepper 1 chopped red bell pepper

• • • • • • •

1 chopped green bell pepper 2 tbsps. chopped cilantro 1 tbsp. smoked paprika 1 tbsp. chili powder 2 tsps. cumin 1 tsp. salt 1 tsp. black pepper

NUTRITIONAL INFORMATION Calories: 400, Fat: 35g, Carbs: 13g, Protein: 32g 102

STEP 1

Press the Sauté button on Instant Pot. Add ground beef.

STEP 2

Cook until brown. Drain, and set aside.

STEP 3

Drizzle 1 tsp. coconut oil along the bottom of Instant Pot. Add yellow onion, garlic cloves. Cook 1 minute. Add the bell peppers. Sauté until tender to a fork.

STEP 4

Press Keep Warm/Cancel setting to stop Sauté mode.

STEP 5

Return ground beef, remaining ingredients, seasoning to Instant Pot. Stir well.

STEP 6

Close and seal lid. Press the Bean/Chili button. Cook for 30 minutes.

STEP 7

Once done, naturally release or quick-release pressure. Open the lid with care. Stir ingredients. (Add more seasoning if desired.). Serve.

103

ENRICHING LAMB STEW Cooking Difficulty:

3/10

Cooking Time:

38 minutes

Servings:

INGREDIENTS • • • • • • • • • • •

2 lbs. lamb shoulder 1 tbsp. butter 1 chopped red onion 4 minced garlic cloves 2 diced tomatoes 3 c. vegetable broth 14 oz. coconut milk 1 tsp. grated ginger 1 tbsp. chopped cilantro 1 tsp. salt 1 tsp. black pepper

NUTRITIONAL INFORMATION Calories: 300, Fat: 30g, Carbs: 6g, Protein: 48g 104

2

STEP 1

Wash the lamb, pat dry. Cut into chunks.

STEP 2

Press the Sauté button on Instant Pot. Melt the butter.

STEP 3

Add red onion, garlic to Instant Pot. Cook/sweat for 1 minute.

STEP 4

Add lamb shoulder. Sear (brown) on all sides.

STEP 5

Press Keep Warm/Cancel button to stop Sauté mode.

STEP 6

Add tomatoes, vegetable stock, coconut milk, ginger, cilantro, salt, and pepper. Stir well.

STEP 7

Close and seal lid. Press the Meat/Stew button. Cook for 35 minutes.

STEP 8

Quick-release the pressure when done. Open the lid with care. Stir ingredients.

STEP 9

Serve. Garnish with fresh cilantro.

105

SHORT RIBS WITH TOMATOES AND OLIVES Cooking Difficulty:

4/10

• • • • • • • • •

Cooking Time:

175 minutes

Servings:

2

INGREDIENTS

1 lb. beef short ribs 2 minced garlic cloves 2 chopped onions 2 c. diced bacon 2 chopped carrots 1 tbsp. fennel seeds 1 tbsp. black peppercorns 1 tbsp. dried thyme 1 can diced tomatoes with juice

• 2 tbsps. extra virgin olive oil • 4 anchovy fillets, chopped finely • 1 tsp. sea salt • ½ tsp. black peppercorns • 1 bouquet garni • 1 tbsp. vinegar • ½ c. chopped pitted black olives

NUTRITIONAL INFORMATION 236 Calories, 12.2g Fat, 3.4g Carbs, 27.1g Protein 106

STEP 1

In a bowl, put together fennel, peppercorns, thyme, and olive oil. Layer the short ribs. Marinade for 2 hours.

STEP 2

After the 2–hour mark put the short ribs inside the Instant Pot Pressure Cooker. Press the “meat” button and cook for 20 minutes.

STEP 3

Meanwhile, in a pan, heat the oil. Saute garlic, onion, anchovies, and carrots. Season with salt and pepper. Set aside.

STEP 4

Cook the bacon until browned on all sides for 5 minutes. Tip in garni, vinegar, and tomatoes. Pour contents over the Instant Pot Pressure Cooker. Cook for another 5 minutes. Stir in olives before serving. 107

LAVENDER LAMB CHOPS Cooking Difficulty:

Cooking Time:

2/10

• • • • •

108

19 minutes

INGREDIENTS

2 boneless lamb chops 2 tbsps. melted ghee 1 tbsp. chopped lavender 2 tbsps. coconut oil 2 tbsps. chopped rosemary

• • • • • •

Servings:

2

zest and juice from 1 orange zest and juice from 1 lime 1 tsp. garlic powder 1 tsp. salt 1 tsp. black pepper 2 c. water

STEP 1

Cover trivet with aluminum foil.

STEP 2

Press the Sauté button on Instant Pot. Heat the coconut oil.

STEP 3

Sear each side of the lamb chops for 2 minutes. Remove and set aside.

STEP 4

Press Keep Warm/Cancel button to end Sauté mode.

STEP 5

In a bowl, add and mix the ghee, lavender, rosemary, orange juice, orange zest, lime juice, lime zest, and seasonings.

STEP 6

Pour 2 cups of water in Instant Pot. Place trivet inside. Set lamb chops on top.

STEP 7

Close and seal lid. Press the Manual button. Cook at High Pressure for 15 minutes.

STEP 8

Quick-release the pressure when done. Open the lid with care.

STEP 9 Serve.

NUTRITIONAL INFORMATION Calories: 250, Protein: 8g, Fat: 5g, Carbs: 5g 109

CITRUS HERB CHICKEN Cooking Difficulty:

Cooking Time:

3/10

• • • •

35 minutes

Servings:

4

INGREDIENTS

2½ lbs. chicken thighs ½ c. water 2 oz. citrus marinade 2 tsps. minced garlic cloves

• • • • •

1 lemon 1 lime ½ tsp. salt ½ tsp. black pepper 2 tsps. cilantro leaves

NUTRITIONAL INFORMATION 194.5 Calories, 6.4 Fats, 3g Carbs, 29.2g Protein 110

STEP 1

Place the chicken thighs into the Instant Pot.

STEP 2

In a bowl, combine the water, black pepper, salt, citrus marinade, minced garlic, lemon and lime slices.

STEP 3

Pour the mixture over the chicken in the Instant Pot.

STEP 4

Close the lid and turn the sealing vent to “Sealing.”

STEP 5

Select “Poultry” and set the cook time for 30 minutes

STEP 6

Once completed, allow the pressure to release naturally for 5 minutes.

STEP 7

Then perform a “Quick Pressure Release” by opening the valve to “venting.”

STEP 8

Remove the chicken and plate.

STEP 9

Garnish with the cilantro leaves.

STEP 10 Serve.

111

GREEN BEAN WARM SALAD Cooking Difficulty:

Cooking Time:

3/10

17 minutes

Servings:

3

INGREDIENTS • ½ oz. dry porcini mushrooms • 1 lb. potatoes, peeled, cut into 1-inch chunks 112

• 1 lb. fresh green beans, trimmed and chopped • ½ tsp. salt, divided • 1 c. boiling water

STEP 1

Place mushrooms in a bowl. Pour boiling water over it. Cover and set aside for 5 minutes.

STEP 2

STEP 4

Close the lid. Select MANUAL and cook at high pressure for 5 minutes.

STEP 5

Add mushrooms along with the water into the Instant Pot. Place potatoes over it. Sprinkle with half the salt.

When the cooking is complete, do a natural pressure release for 5 minutes. Quick release the remaining pressure.

STEP 3

STEP 6

Place a steamer basket over the potatoes and place green beans on the steamer basket. Sprinkle the remaining salt over it.

Transfer the beans, potatoes, and mushrooms along with the cooked liquid into a serving bowl. Toss well.

STEP 7

Add your favorite seasonings and serve.

NUTRITIONAL INFORMATION Calories: 169; Fat: 0.3 g; Carbs: 26.9; Protein: 6.5 g 113

SOUTHWESTERN PORK STEW Cooking Difficulty:

3/10

• • • • • • • • 114

Cooking Time:

33 minutes

INGREDIENTS

1 lb. pork shoulder 1 diced red onion 2 minced garlic cloves 2 tbsps. coconut oil 6 oz. sliced mushrooms 1 chopped green bell pepper 1 chopped red bell pepper 4 c. beef broth

• • • • • • • •

Servings:

juice from 1 lime ½ c. tomato paste 2 tsps. chili powder 2 tsps. ground cumin 1 tbsp. chopped cilantro 1 tsp. smoked paprika 1 tsp. salt 1 tsp. black pepper

2

STEP 1

Rinse the pork shoulder, pat dry. Cut into chunks.

STEP 2

Press the Sauté button on Instant Pot. Heat the coconut oil.

STEP 3

Add onion, garlic. Sweat for 1 minute. Add pork shoulder. Brown on all sides.

STEP 4

Add mushrooms, bell peppers. Sauté until vegetables have softened.

STEP 5

Press Keep Warm/Cancel button to stop Sauté mode.

STEP 6

Add rest of the ingredients. Stir well.

STEP 7

Close and seal lid. Press the Soup button. Cook for 30 minutes.

STEP 8

When the timer beeps, quick-release or naturally release pressure. Open the lid with care. Stir ingredients.

STEP 9 Serve.

NUTRITIONAL INFORMATION Calories: 350, Fat: 28g, Carbs: 10g, Protein: 20g 115

DELUXE CAULIFLOWER STEW Cooking Difficulty:

Cooking Time:

3/10

Servings:

32 minutes

INGREDIENTS • • • • •

4 bacon slices of bacon 1 tsp. coconut oil 1 chopped cauliflower head ¼ c. coconut flour 4 c. chicken broth

• • • • • •

2 chopped celery stalks 1 chopped shallot 2 minced garlic cloves 1 tsp. salt 1 tsp. black pepper 1 tbsp. chopped parsley

NUTRITIONAL INFORMATION Calories: 210, Fat: 16g, Carbs: 7g, Protein: 10g 116

2

STEP 1

In a skillet or your Instant Pot, cook the bacon. Drain on paper towel. Set aside.

STEP 2

Press the Sauté button on Instant Pot. Heat coconut oil.

STEP 3

Add cauliflower, celery, shallots, and garlic cloves. Sauté until vegetables soften.

STEP 4

Press Keep Warm/Cancel setting to stop Sauté mode.

STEP 5

Add coconut flour to ingredients. Stir well. Add chicken broth. Stir well.

STEP 6

Close and seal lid. Press the Soup button. Cook 30 minutes.

STEP 7

When done, set to quick pressure release. Open the lid with care. Stir ingredients.

STEP 8

Serve. Garnish with fresh parsley.

117

SATISFYING TURKEY STEW Cooking Difficulty:

Cooking Time:

2/10

• • • • • • 118

39 minutes

INGREDIENTS

4 c. cooked turkey meat 4 chopped celery stalks 2 chopped green onions 2 minced garlic cloves 4 chopped carrots 4 c. turkey or vegetable broth

• • • • •

Servings:

2

zest and juice from ½ lemon 2 tbsps. coconut oil 1 tbsp. coconut flour 1 tsp. salt 1 tsp. black pepper

STEP 1

Press the Sauté button on Instant Pot. Heat the coconut oil.

STEP 2

Add green onions and garlic. Sweat for 1 minute.

STEP 3

Add celery and carrots. Sauté until vegetables have softened.

STEP 4

Press Keep Warm/Cancel button to end Sauté mode.

STEP 5

Add turkey. Stir in coconut flour to coat ingredients.

STEP 6

Pour in turkey/vegetable broth, lemon juice, lemon zest, salt, and pepper. Stir.

STEP 7

Close and seal lid. Press the Meat/Stew button. Cook for 35 minutes.

STEP 8

When the timer beeps, set to quick pressure release. Open the lid with care. Stir.

STEP 9

Spoon into serving bowls. Serve.

NUTRITIONAL INFORMATION Calories: 215, Fat: 4g, Protein: 28g, Carbs: 10g

119

120

SNACKS RECIPES

121

YOGURT MINT Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

2

STEP 1

Using the Instant Pot Pressure Cooker, add 1 c. water.

INGREDIENTS • • • • •

1 c. water 5 c. milk ¾ c. plain yogurt ¼ c. fresh mint 1 tbsp. maple syrup

STEP 2

Press the Steam function button and adjust to 1 minute. Once done, add the milk.

STEP 3

Press the Yogurt function button and allow to boil. Add in yogurt and fresh mint. Stir well to dissolve. Pour in a glass and add maple syrup. Serve.

NUTRITIONAL INFORMATION 294 Calories, 18g Fat, 6.1g Carbs, 24.2g Protein

122

123

CRYSTALLIZED SWEET POTATOES Cooking Difficulty:

2/10

Cooking Time:

17 minutes

Servings:

2

INGREDIENTS • • • • • • •

2 sliced sweet potatoes 1 tbsp. cornstarch ½ c. chopped pecans 1 tbsp. honey 1 c. water salt 1 tbsp. coconut oil

NUTRITIONAL INFORMATION Calories: 151; Fat: 6.2g; Carbs: 117g; Protein: 7g 124

STEP 1

Lightly grease the insides of the Instant Pot Pressure Cooker. Make sure to coat well so that sugar does not stick to the crockpot.

STEP 2

Put together coconut oil, sweet potatoes, water, cornstarch, honey, and salt into the pressure cooker.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 15 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Serve by ladling equal portions into bowls. Sprinkle pecans. 125

COCONUT CASSAVA CANDY Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 67.5; Fat: 7.1g; Carbs: 16.9g; Protein: 1.3g

126

STEP 1

Using a pastry brush, lightly grease the insides of the crockpot with oil.

STEP 2

Except for thick coconut cream and vanilla extract, pour ingredients into crockpot. Stir.

STEP 3 INGREDIENTS • • • • • • • •

2 lbs. chopped yellow cassava 1 c. white sugar 1 can thick coconut cream 2 pandan leaves ¼ tsp. coconut oil 1/16 tsp. salt 2 c. water ⅛ tsp. vanilla extract

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 10 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Turn off the machine immediately.

STEP 5

Discard pandan leaves. Stir in remaining ingredients. Adjust seasoning if needed.

STEP 6

Ladle equal portions into bowls. Cool slightly before serving.

127

AVOCADO, BEANS, AND CORN SALAD INGREDIENTS • • • • • • • • • • • • • • • •

for the vinaigrette ½ tsp. chili powder ¼ tbsp. minced garlic ¼ tsp. ground cumin ¼ c. balsamic vinegar ¼ tbsp. apple cider vinegar 2 tbsp. extra virgin olive oil ⅛ tsp. salt for the beans and corn ¼ c. dried black beans ½ c. whole corn kernels 2 c. water 1 tsp. olive oil salt for the salad ½ c. diced avocado ½ c. ripe grape tomatoes ¼ c. minced green onions salt

NUTRITIONAL INFORMATION Calories: 350, Fat: 2.9g, Carbs: 55g, Protein: 1g 128

Cooking Difficulty:

4/10

Cooking Time:

40 minutes

Servings:

2

STEP 1

To make the vinaigrette, put together garlic, cumin, chili powder salt, olive oil, apple cider vinegar, and balsamic vinegar. Mix well. Transfer in a bottle with tight-fitting lid. Shake well. Set aside.

STEP 2

Meanwhile, pour water, dried black beans, whole corn kernels, salt, and olive oil inside the Instant Pot Pressure Cooker.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 10 minutes on high.

STEP 4

When the timer beeps, choose the natural pressure release. This would take 10– 25 minutes. Remove the lid. Let cool for 5 minutes.

STEP 5

Pour contents of the pressure cooker into a colander. Use cool water to rinse and let cool at room temperature.

STEP 6

To serve, place cooked corn and beans, and the salad ingredients in a salad bowl. Pour half of the vinaigrette. Toss gently to combine. Adjust taste as needed. Taste.

129

PICKLED CUCUMBER SALAD Cooking Difficulty:

2/10

Cooking Time:

17 minutes

Servings:

2

STEP 1

INGREDIENTS • • • • • • •

1 sliced cucumber ¼ c. rice wine vinegar 2 sliced onions 1 minced dill 1 tsp. sugar salt pepper

Put onions and sliced cucumber inside the Instant Pot Pressure Cooker. Pour white wine vinegar and dill. Season with sugar, salt, and pepper. Mix well.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “manual” button and cook for 5 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Transfer mixture into a bowl. Refrigerate for 10 minutes before serving.

NUTRITIONAL INFORMATION Calories: 67.5; Fat: 7.1g; Carbs: 16.9g; Protein: 1.3g 130

131

APPLE CINNAMON RISOTTO Cooking Difficulty:

2/10

Cooking Time:

9 minutes

Servings:

2

STEP 1

Pour ingredients into crockpot. Stir. Seal lid.

INGREDIENTS • 1 c. barley pearls • ¼ tsp. cinnamon powder • ⅛ tsp. nutmeg powder • 2 c. water • ½ c. sliced apples • 1 c. apple juice • 1 c. cashew milk • ¼ c. chopped raw cashew nuts

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 7 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Adjust seasoning if needed. Turn off the machine immediately.

STEP 5

Ladle equal portions into bowls. Cool slightly before serving .

NUTRITIONAL INFORMATION Calories: 277, Fat: 5.4g, Carbs: 49.5g, Protein: 10.0g 132

133

MANGO BANANA OATS Cooking Difficulty:

3/10

Cooking Time:

30 minutes

Servings:

2

STEP 1

Lightly grease with coconut oil, the Instant Pot Pressure Cooker.

INGREDIENTS • ¼ c. steel cut oats • 1 c. ripe mangoes, cubed • 1 c. mashed bananas • 2 c. water • 2 c. oat milk • ½ c. chopped cashew nuts • 1 tsp. coconut oil

STEP 2

Put together oats, mashed bananas, and water. Stir well.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 12 minutes on high.

STEP 4

When the timer beeps, choose the natural pressure release. This would take 10–25 minutes. Remove the lid.

STEP 5

Pour an equal amount of cooked oats in a bowl. Garnish with cubed mangoes, oat milk, and cashew nuts.

NUTRITIONAL INFORMATION Calories: 277, Fat: 5.4g, Carbs: 49.5g, Protein: 10.0g 134

135

INSTANT POT YOGURT Cooking Difficulty:

1/10

Cooking Time:

3 minutes

Servings:

2

STEP 1

INGREDIENTS • 3 tsps. plain yogurt • 3 c. milk • 1 c. water

Using the Instant Pot Pressure Cooker, add 1 c. water. Press the Steam function button and adjust to 2 minutes. Add milk.

STEP 2

Press the Yogurt function button and allow to boil.

STEP 3

Once done boiling the milk, add the yogurt and stir well to dissolve. Pour in a glass and serve.

NUTRITIONAL INFORMATION Calories: 160, Fat: 0g, Carbs: 12g, Protein: 8g 136

137

RASPBERRY PARFAIT Cooking Difficulty:

3/10

Cooking Time:

15 minutes

Servings:

NUTRITIONAL INFORMATION Calories: 100, Fat: 1g, Carbs: 21g, Protein: 2g

138

2

STEP 1

INGREDIENTS • • • • • • • • •

raspberry chia seeds 3 tbsps. chia seeds 1 c. frozen raspberries, reserve some for garnish ½ c. unsweetened almond milk ⅛ tsp. lemon juice chocolate tapioca ⅛ c. seed tapioca 1 c. unsweetened almond milk 1 bar chopped dark chocolate, reserve some for garnish ½ tbsp. cocoa powder 1 c. water

For the raspberry chia seeds, put together raspberries, chia seeds, almond milk, and lemon juice. Mix until all ingredients are well combined. Make sure to mash berries. Cover with saran wrap. Place inside the fridge for 2 hours or until ready to use.

STEP 2

For the chocolate tapioca, put together tapioca, dark chocolate, almond milk, cocoa powder, and water.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 8 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

To serve, spoon an equal amount of chocolate tapioca in glasses. Put raspberry–chia mixture. Garnish with fresh raspberries and chocolate.

139

RICE PUDDING Cooking Difficulty:

2/10

Cooking Time:

13 minutes

Servings:

2

STEP 1

Rinse the rice under cold water. Using the Instant Pot Pressure Cooker, put the milk, cinnamon stick, sugar, salt, and lemon peel inside.

INGREDIENTS • • • • • •

½ c. short grain rice ¼ c. sugar 1 cinnamon stick 1 ½ c. milk 1 slice lemon peel salt

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 10 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Open the pressure cooker and discard the lemon peel and cinnamon stick. Spoon in a serving bowl and serve.

NUTRITIONAL INFORMATION

Calories: 111, Fat: 1.6g, Carbs: 21g, Protein: 3.3g 140

141

LEMON QUINCE Cooking Difficulty:

2/10

Cooking Time:

130 minutes

INGREDIENTS • 1 lb. quince • 1 c. sugar 142

• ½ c. lemon, freshly squeezed

Servings:

2

STEP 1

Using the Instant Pot Pressure Cooker, place the quince and lemon juice.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 5 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Remove from the pressure cooker and put in a food mill. Mill until only skin remains. Discard remaining cooking liquid in the pressure cooker and pour the pureed quince. Add sugar and stir well.

STEP 5

Press the Steam function button and adjust to 1 minute. Once done, stir continuously until the mixture thickens.

STEP 6

Meanwhile, line a loaf pan with a sheet and pour the cooked quince into the pan. Spread evenly. Set aside and let sit for 2 hours.

STEP 7

Once solidified, cut into thin slices. Slice thick slices of cheese and put on top. Serve.

NUTRITIONAL INFORMATION Calories: 57, Fat: 0.1g, Carbs: 15g, Protein: 0.4g 143

APPLE STRAWBERRY OATS Cooking Time:

Cooking Difficulty:

15 minutes

3/10

• • • •

144

INGREDIENTS

½ c. steel cut oats 1 c. diced apple ½ c. halved strawberries 1 c. water

• • • •

Servings:

2

1 c. cashew milk 1 tbsp. brown sugar salt ¼ tsp. coconut oil, for greasing

STEP 1

Lightly grease the insides of the Instant Pot Pressure Cooker with coconut oil.

STEP 2

Place steel cut oats, apples, water, brown sugar, and salt inside the pressure cooker. Stir well.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 10 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Serve by ladling equal portions into bowls. Season with strawberries and milk.

NUTRITIONAL INFORMATION Calories: 161, Fat: 0g, Carbs: 308g, Protein: 8g 145

SWEET ORANGE AND LEMON RISOTTO Cooking Difficulty:

3/10

Cooking Time:

10 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 313, Fat: 11.3g, Carbs: 44.9g, Protein: 9.0g 146

STEP 1

Except sweet orange (and juices,) pour risotto ingredients into crockpot. Stir. Seal lid.

STEP 2

INGREDIENTS • 1 c. barley pearls, picked over, rinsed • 1 c. sweet orange, flesh chopped • 2 strips lemon peels, white linings removed • ¼ c. raisins • 3 c. water • ¼ c. white sugar

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 7 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid. Discard lemon peels.

STEP 4

Using a fork, mix in chopped orange and juice. Taste. Adjust seasoning if needed.

STEP 5

Ladle equal portions into bowls. Cool slightly before serving.

147

HOMEMADE DONUTS Cooking Time:

Cooking Difficulty:

210 minutes

4/10

Servings:

2

INGREDIENTS • 1 c. olive oil, for frying • ½ c. white sugar doughnuts • 2 tsp. active dry yeast

• 1 c. all-purpose flour • 1 c. warm water • 1 tsp. kosher salt

NUTRITIONAL INFORMATION Calories: 352, Fat: 9.4g, Carbs: 51g, Protein: 4.9g 148

STEP 1

Combine ingredients in a large bowl. Stir well to create a thick, wet batter. Seal bowl with saran wrap. Set aside in a warm and dry place for 3 to 5 hours, or until dough triples in size.

STEP 2

Pour oil into Instant Pot crockpot. Press Sauté on the machine. Adjust the heat setting to High. Wait for oil to become smoky.

STEP 3

Meanwhile, pour water into a large bowl. Dip your hands in the water before pinching off a piece of dough, about the size of a large plum. Roll dough into a ball.

STEP 4

Poke a thumb through the center to create a hole. Gently pull on the dough to create the familiar doughnut shape. Gently lower the doughnut into the hot oil.

STEP 5

Cook for 3 minutes on each side. Flip doughnut as needed. Set this on a cake rack with a rimmed baking sheet underneath to drain.

STEP 6

Repeat steps #3 and #4 until all doughnuts are cooked. The whole cooking process could take 30 minutes.

STEP 7

Place white sugar on a plate. While still warm, roll doughnuts in white sugar. Serve immediately.

149

150

DESSERTS RECIPES

151

GLAZED PEARS Cooking Difficulty:

Cooking Time:

3/10

12 minutes

Servings:

2

INGREDIENTS • • • •

13 oz. grape juice 6 oz. currant jelly 1 tbsp. fresh lemon ½ tsp. fresh lemon zest, grated

• • • •

2 pears ¼ of a vanilla bean 2 peppercorns 1 rosemary sprig

NUTRITIONAL INFORMATION Calories: 241; Fat: 0.7g; Carbs: 60.4g; Protein: 3g 152

STEP 1

In the bottom of Instant Pot, mix together the grape juice, jelly, lemon juice, and zest.

STEP 2

Dip each pear in juice mixture and coat evenly.

STEP 3

Wrap each pear in a piece of foil.

STEP 4

Add peppercorns, rosemary, and vanilla bean into the juice mixture.

STEP 5

Arrange a steamer basket over juice mixture.

STEP 6

Place the pears into the steamer basket.

STEP 7

Close the lid carefully and cook for 10 minutes at high pressure.

STEP 8

When done, perform a quick pressure release.

STEP 9

Transfer the pears onto a platter. Unwrap the pears and arrange in pudding bowls.

STEP 10

Top each pear with the spicy cooking liquid and serve.

153

APPLE CRISP Cooking Difficulty:

3/10

Cooking Time:

10 minutes

Servings:

INGREDIENTS • • • • • • • • • •

⅓ c. old fashioned rolled oats 2 tbsps. butter 2 tbsps. flour 2 tbsps. brown sugar ⅛ tsp. salt 2½ peeled apples, cored, and chopped 1 tsp. ground cinnamon ¼ tsp. ground nutmeg 1 c. water ½ tbsp. honey

NUTRITIONAL INFORMATION Calories: 350, Fat: 2.9g, Carbs: 55g, Protein: 1g 154

2

STEP 1

In a bowl, add oats, butter, flour, brown sugar, and salt, and mix well.

STEP 2

In the bottom of Instant Pot, place apple chunks and sprinkle with cinnamon and nutmeg.

STEP 3

Top with water and honey.

STEP 4

With spoonful, drop oats mixture on top of the apples.

STEP 5

Close the lid carefully and cook for 8 minutes at high pressure.

STEP 6

When the cooking is complete, do a natural pressure release.

STEP 7

Serve warm.

155

TAPIOCA PUDDING Cooking Time:

Cooking Difficulty:

15 minutes

3/10

Servings:

2

INGREDIENTS • ½ c. tapioca pearls rinsed • ⅓ c. brown sugar • ½ tsp. lemon zest, grated finely • 1¼ c. milk 156

• ½ c. water • ¼ tsp. vanilla extract • ¼ c. fresh strawberries, hulled and sliced

STEP 1

In a large heat proof bowl, add all ingredients, except strawberries, and stir to combine well.

STEP 2

Arrange a steamer basket in the pot of Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 3

Place the bowl on top of the trivet.

STEP 4

Close the lid carefully and cook for 8 minutes at high pressure.

STEP 5

When done, do a quick pressure release.

STEP 6

After releasing the pressure, let the mixture stand in locked Instant Pot for about 5 minutes.

STEP 7

Remove the lid and with a fork, stir the pudding well.

STEP 8

Serve warm with the topping of strawberries.

NUTRITIONAL INFORMATION Calories: 102, Fat: 10g, Carbs: 3g, Protein: 0g 157

MANGO CASHEW CAKE Cooking Difficulty:

Cooking Time:

3/10

39 minutes

Servings:

2

INGREDIENTS • • • • •

¼ c. mango jam ¼ c. ground cashew nuts 1 tsp. baking powder ½ c. all-purpose flour ½ tsp. baking soda

• • • •

¼ c. coconut butter 1 tsp. vanilla essence ½ c. cashew milk ½ c. powdered sugar, for dusting on top

NUTRITIONAL INFORMATION Calories: 324, Fat: 5.8g, Carbs: 43g, Protein: 12g 158

STEP 1

Lightly grease bundt pan with coconut oil. Dust the pan with flour. Make sure that they are evenly distributed. Set aside.

STEP 2

In a mixing bowl, combine all-purpose flour, coconut butter, baking powder, baking soda, vanilla essence, milk, and mango jam. Stir well until all ingredients are well–combined.

STEP 3

Pour batter into the bundt pan.

STEP 4

Place trivet at the bottom of the Instant Pot Pressure Cooker. Pour 2 c.s of water.

STEP 5

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 35 minutes on high.

STEP 6

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 7

Transfer bundt cake on a cake rack and allow to cool at room temperature.

STEP 8

Place on a platter. Sprinkle ground cashew and powdered sugar or garnish with mango slices. Slice and serve.

159

VANILLA CUSTARD Cooking Time:

Cooking Difficulty:

186 minutes

3/10

Servings:

2

INGREDIENTS • 4 large egg yolks • 3 tbsps. granulated sugar • ½ tsp. vanilla extract

• salt • 1 c. cream • ½ tsp. ground cinnamon

NUTRITIONAL INFORMATION Calories: 257, Fat: 15.7g, Carbs: 23.6g, Protein: 6.4g 160

STEP 1

In a bowl, add in vanilla, egg yolks, granulated sugar, and salt and beat until well combined.

STEP 2

Add the cream and beat until well combined.

STEP 3

With a strainer, strain the mixture, stirring continuously.

STEP 4

Transfer the mixture into 2 large ramekins.

STEP 5

Cover the ramekins with foil.

STEP 6

Arrange a steamer trivet in the Instant Pot. Add 1½ c.s of water in the Instant Pot.

STEP 7

Place the ramekins on top of the trivet.

STEP 8

Close the lid carefully and cook for 6 minutes at high pressure.

STEP 9

When done, do a quick pressure release.

STEP 10

Remove the lid and transfer the ramekins onto a wire rack to cool.

STEP 11

With plastic wrap, cover the ramekins and refrigerate for at least 3 hours. Sprinkle with cinnamon before serving. 161

CHOCOLATE LAVA CAKES Cooking Difficulty:

Cooking Time:

2/10

10 minutes

Servings:

2

INGREDIENTS • ½ tbsp. sugar • ¼ c. butter • 2 oz. chopped semi-sweet chocolate • 1 egg yolk • 1 egg 162

• • • • •

½ c. confectioner’s sugar ½ tsp. instant coffee ½ tsp. vanilla extract 3 tbsps. all-purpose flour ⅛ tsp. salt

STEP 1

Grease two ramekins and coat them with sugar.

STEP 2

In a bowl, melt the butter and chocolate. Add in the confectioners’ sugar.

STEP 3

Whisk in the egg yolk, egg, vanilla, and coffee before stirring in salt and flour.

STEP 4

Divide into the ramekins.

STEP 5

Pour two cups of water into the Instant Pot. Add a trivet, then place the ramekins on a trivet.

STEP 6

Close the lid and cook for 9 minutes at high pressure.

STEP 7

When done, do a quick pressure release.

STEP 8

Dust the cakes with powdered sugar before serving.

163

BRAISED APPLES Cooking Difficulty:

2/10

Cooking Time:

11 minutes

Servings:

2

STEP 1

In the bottom of Instant Pot, add the water and place apples. Pour wine on top and sprinkle with sugar, raisins, and cinnamon.

INGREDIENTS • • • • • •

2 cored apples ½ c. water ½ c. red wine 3 tbsps. demerara sugar 2 tbsps. raisins ½ tsp. ground cinnamon

STEP 2

Close the lid carefully and cook for 10 minutes at high pressure.

STEP 3

When done, do a quick pressure release.

STEP 4

Transfer the apples onto serving plates and top with cooking liquid.

STEP 5

Serve immediately.

NUTRITIONAL INFORMATION Calories: 245, Fat: 0.5g, Carbs: 53.3g, Protein: 1g 164

165

STRAWBERRY COBBLER Cooking Difficulty:

Cooking Time:

3/10

20 minutes

Servings:

2

INGREDIENTS • • • • 166

1¼ c. all-purpose flour ½ c. granulated sugar 1½ tsps. baking powder ¾ c. milk

• ⅓ c. softened butter • 1 tsp. vanilla extract • ¾ c. fresh strawberries, hulled and sliced

STEP 1

In a bowl, combine all ingredients, except strawberries.

STEP 2

Gently, fold in strawberry slices.

STEP 3

Place the mixture into a greased pan.

STEP 4

Arrange the trivet in the bottom of Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 5

Arrange the pan on top of the trivet.

STEP 6

Close the lid carefully and cook for 12 minutes at high pressure.

STEP 7

When the cooking is complete, do a natural pressure release for 5 minutes. Quick release the remaining pressure.

STEP 8

Remove the pan and keep aside to cool before serving.

167

STUFFED PEACHES Cooking Difficulty:

Cooking Time:

3/10

10 minutes

Servings:

INGREDIENTS • • • • 168

¾ c. amaretti cookies 1½ tbsps. almonds 1 tbsp. melted butter ½ tsp. grated lemon zest

• 2 ripe and firm peaches • 1 c. red wine • 2 tbsps. sugar

2

STEP 1

In a food chopper, add cookies and almonds and pulse until chopped. Transfer cookies mixture into a bowl.

STEP 2

Add lemon zest and butter, and pulse to combine.

STEP 3

With a melon-baller, make the pit cavity of each peach a little bigger.

STEP 4

Fill the cavity of each peach with cookie mixture and dust with remaining cookie mixture.

STEP 5

In the bottom of Instant Pot, place the wine and sugar and stir to combine. Arrange a steamer basket on top of wine mixture.

STEP 6

STEP 7

Close the lid carefully and cook for 3 minutes at high pressure.

STEP 8

When done, perform a quick pressure release.

STEP 9

Remove the lid and carefully, transfer peaches onto a serving platter.

STEP 10

Remove the steamer basket from Instant Pot.

STEP 11

Select SAUTÉ and cook for 2–3 minutes or until wine sauce becomes thick.

STEP 12

Press CANCEL and pour wine sauce over peaches. Serve warm.

Place the peaches into the steamer basket.

NUTRITIONAL INFORMATION Calories: 549, Fat: 17g, Carbs: 74.6g, Protein: 6.3g 169

LAVENDER CRÈME BRULE Cooking Difficulty:

3/10

Cooking Time:

55 minutes

Servings:

2

INGREDIENTS • 2 egg yolks • 2/3 c. heavy cream • 2 tsps. sugar 170

• 2 tsps. vanilla extract • pinch of food grade lavender buds • 2 tsps. sugar, to garnish

STEP 1

In a saucepan, add sugar and heavy cream. Heat over medium heat to dissolve the sugar. Allow it to cool to room temperature.

STEP 2

Whisk your cream mixture with egg yolks.

STEP 3

Add the vanilla extract and lavender buds. Mix, then divide into two ramekins.

STEP 4

Arrange a trivet in the Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 5

Place the ramekins on top of the trivet.

STEP 6

Close the lid carefully and cook for 10 minutes at high pressure.

STEP 7

When the cooking is complete, use a natural pressure release.

STEP 8

Cool for at least 45 minutes before serving.

STEP 9

Garnish with sugar.

NUTRITIONAL INFORMATION Calories: 234, Fat: 19.3g, Carbs: 10.3g, Protein: 3.5g

171

FANTASTIC BREAD PUDDING Cooking Difficulty:

3/10

Cooking Time:

38 minutes

Servings:

2

INGREDIENTS • 6 slices cubed low-carb day-old/ stale bread • 1½ c. unsweetened almond milk • 4 tbsps. unsalted butter • 3 large eggs • ¼ c. granulated splenda 172

• ¾ c. low-carb dark chocolate chips • 1 tsp. vanilla extract • 1 c. plump golden raisins • zest from 1 lemon • 2 c. water

STEP 1

In a small bowl, combine eggs, Splenda and almond milk. Whisk until combined.

STEP 2

Melt the butter.

STEP 3

In a large bowl, add the bread. Pour melted butter over bread.

STEP 4

Add lemon zest, chocolate chips, and raisins.

STEP 5

Pour liquid mixture over bread. Stir well.

STEP 6

Grease baking dish, to fit Instant Pot, with non-stick cooking spray.

STEP 7

Pour in bread mixture. Cover with aluminum foil.

STEP 8

Pour 2 cups of water in Instant Pot. Place trivet inside. Place dish on a trivet.

STEP 9

Close and seal lid. Press the Manual button. Cook at High Pressure for 20 minutes.

STEP 10

Release pressure naturally when done. Open the lid with care.

STEP 11

Allow bread pudding to rest 15 minutes in Instant Pot. Serve.

173

PUMPKIN PUDDING Cooking Difficulty:

Cooking Time:

3/10

310 minutes

Servings:

2

INGREDIENTS • ¼ c. coconut milk • 1 tsp. gelatin • ⅓ c. canned pumpkin puree drained well • ½ egg • ¼ c. coconut sugar • ½ tsp. ground cinnamon

• • • • • •

¼ tsp. ground allspice ⅛ tsp. ground ginger ⅛ tsp. ground nutmeg ⅛ tsp. ground cloves salt ½ c. water

NUTRITIONAL INFORMATION Calories: 114, Fat: 8.5g, Carbs: 8.3g, Protein: 2.7g 174

STEP 1

In a pan, add milk and sprinkle with gelatin.

STEP 2

Place pan over medium-low heat and cook until milk is just heated through, beating continuously.

STEP 3

Remove from heat and keep aside.

STEP 4

In a bowl, add the gelatin mixture, pumpkin, egg, coconut sugar, spices, and salt and beat until smooth.

STEP 5

Transfer mixture into a greased soufflé dish.

STEP 6

Arrange the trivet in the bottom of Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 7

Arrange the soufflé dish on top of the trivet.

STEP 8

Close the lid carefully and cook for 30 minutes at high pressure.

STEP 9

When done, do a quick pressure release.

STEP 10

Transfer the soufflé dish onto a wire rack to cool completely. Refrigerator for 4–6 hours before serving. 175

LEMON CHEESECAKE Cooking Difficulty:

Cooking Time:

4/10

310 minutes

Servings:

2

INGREDIENTS • • • • •

1½ c. low-carb graham crackers 2 tsps. low-carb brown sugar 2 tbsps. melted butter 1 tbsp. almond flour 16 oz. softened cream cheese

• • • • •

½ c. granulated sugar 1 tsp. vanilla extract 2 large eggs ½ c. heavy whipping cream zest and juice from 1 lemon

NUTRITIONAL INFORMATION

Calories: 170, Fat: 10g, Protein: 7g, Carbs: 15g 176

STEP 1

STEP 8

STEP 2

STEP 9

In a food processor, add in brown sugar, graham crackers, and butter.

Pulse until well blended, almost sand-like consistency.

STEP 3

Grease a 6-inch cheesecake pan with non-stick cooking spray.

STEP 4

Press crust mixture into bottom of pan firmly.

STEP 5

Place in freezer for 10 minutes to harden.

STEP 6

In a separate bowl, combine cream cheese, granulated sugar, heavy cream, eggs, almond flour, zest and juice from a lemon, and vanilla extract.

STEP 7

Pour filling over crust. Cover cheesecake pan with aluminum foil.

Pour 2 cups of water in Instant Pot. Place trivet inside. Place pan on a trivet.

STEP 10

Close and seal lid. Press the Manual button. Cook at High Pressure for 20 minutes.

STEP 11

Once done, naturally release pressure. Open the lid with care.

STEP 12

Allow cheesecake to rest in Instant Pot for 20 minutes.

STEP 13

Transfer cheesecake to a refrigerator. Cool for 6 hours or overnight. Top with whip cream and fresh lemon zest when serving.

Stir vigorously or blend with hand mixer until smooth. 177

SQUASH PIES Cooking Time:

Cooking Difficulty:

20 minutes

3/10

Servings:

INGREDIENTS • ½ lb. butternut squash, peeled and cubed • ¼ c. whole milk • 3 tbsps. maple syrup • 1 egg • ¼ tsp. ground cinnamon 178

• • • • •

⅛ tsp. ground ginger ground cloves salt ¼ tbsp. cornstarch 2 tbsps. whipped cream

2

STEP 1

Arrange a steamer basket in the Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 2

Place squash cubes in the steamer basket.

STEP 3

Close the lid carefully and cook at high pressure for 4 minutes.

STEP 4

When the cooking is complete, do a natural pressure release.

STEP 5

Remove the lid and through a strainer, drain the squash cubes and keep aside to cool.

STEP 6

Transfer squash into a bowl and with a fork, mash slightly.

STEP 7

Add maple syrup, milk, egg, spices, and salt and mix well.

STEP 8

Place the mixture into 2 ramekins.

STEP 9

Arrange a steamer trivet in the Instant Pot. Add 1 c. of water in the Instant Pot.

STEP 10

Place the ramekins on top of the trivet.

STEP 11

Close the lid carefully and cook for 10 minutes at high pressure.

STEP 12

When done, do a quick pressure release.

STEP 13

Transfer the ramekins onto a wire rack to cool.

STEP 14

Serve with the topping of whipped cream.

NUTRITIONAL INFORMATION Calories: 212, Fat: 6.9g, Carbs: 36.6g, Protein: 3.9g 179

RASPBERRY COMPOTE Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

INGREDIENTS • 2 c. raspberries • 1 c. swerve

• 1 tsp. grated orange zest • 1 tsp. vanilla extract

NUTRITIONAL INFORMATION Calories 48, Fat 0.5g, Carbs 5g, Protein 1g 180

STEP 1

Plug in your instant pot and press the ‘Saute’ button. Add raspberries, swerve, orange zest, and vanilla extract. Stir well and pour in 1 cup of water. Cook for 5 minutes, stirring constantly.

STEP 2

Now pour in 2 more cups of water and press the ‘Cancel’ button. Seal the lid and set the steam release handle to the ‘Sealing’ position. Press the ‘Manual’ button and set the timer for 15 minutes on low pressure.

STEP 3

When you hear the cooker’s end signal, press the ‘Cancel’ button and release the pressure naturally for 10-15 minutes. Move the pressure handle to the ‘Venting’ position to release any remaining pressure and open the lid.

STEP 4

Optionally, stir some more lemon juice and transfer to serving bowls.

STEP 5

Chill to a room temperature and refrigerate for one hour before serving. 181

CONCLUSION I hope this book was able to help you learn and explore different kinds of dishes for two people, that you can make good use of when you purchase an Instant Pot Pressure Cooker. This book also offers basic guidelines on how to use and understand how a pressure cooker cooks. The next step is to purchase an Instant Pot Pressure Cooker for your kitchen and try out the many recipes presented in this book. Let this cookbook be your guide to start cooking using the pressure cooker. Enjoy the journey! Olivia Wood

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