Keto Instant Pot Pressure Cooker Cookbook E-Book

Julie Thomas

• Herausgeber: BookRix
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

This cookbook features guide to the Ketogenic diet with homemade meals to help you keep up with the ketogenic lifestyle, teaches you how to set the right macros to meet your weight loss goals. The instant pot's ability to pressure-cook foods in few minutes, in a single pot is a huge time-saver for busy home cooks.  This cookbook features low-carb, high-fat keto recipes intended to be cooked in a multi-cooker like Instant Pot. You can tender shredded meat in less than 1 hour, in 30 minutes, you can cook a whole chicken to fall-off-the-bone, Prepare a whole SPAGHETTI SQUASH in 10 minutes… and do lots more in few minutes. Completely remove the stress of adhering to the ketogenic diet with 101 recipes to make keto easy, fast without stress.  

Leseprobe

Table of Contents

Keto Instant Pot Pressure Cooker Cookbook:Low Carb Recipes for Easy and Healthy Meals

BREAKFAST RECIPES

BONELESS BEEF ROAST AND BROCCOL

STUFFED PORK LOIN ROAST

PRESSURE COOKED CRISPY PORK BELLY

QUICK GRAB MEAL MEATBALLS

STUFFED TOMATOES AND GREEN CHILIES TACO

PRETTY LOADED MASHED CAULIFLOWER

BRUSSELS SPROUTS WITH BACON BITES

MASHED CAULIFLOWER PECORINO

MOLTEN BROWNIE CUPS

CHOCOLATE PUDDING

THAI-STYLE COCONUT PANDAN DIP

CUTLESS BERRY CHEESECAKE

ALMOND NUT CARROT CAKE

HOMEMADE TACO & FAJITA SEASONING

EASY CHICKEN BROTH

MY EASY BBQ SAUCE

MARINARA SAUCE

This cookbook features guide to the Ketogenic diet with homemade meals to help you keep up with the ketogenic lifestyle, teaches you how to set the right macros to meet your weight loss goals. The instant pot's ability to pressure-cook foods in few minutes, in a single pot is a huge time-saver for busy home cooks.  This cookbook features low-carb, high-fat keto recipes intended to be cooked in a multi-cooker like Instant Pot.

You can tender shredded meat in less than 1 hour, in 30 minutes, you can cook a whole chicken to fall-off-the-bone, Prepare a whole SPAGHETTI SQUASH in 10 minutes... and do lots more in few minutes.

Completely remove the stress of adhering to the ketogenic diet with 101 recipes to make keto easy, fast without stress.

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BREAKFAST RECIPES

PAPARAZILI

Prep time: 10 minutes

Cook time: 25 minutes

Servings: 4

INGREDIENT

3/4 cups of ricotta cheese

1 (12.5 ounces) jar marinara sauce

1 small egg

1/4 cup of Parmesan cheese

1/2 lbs of ground beef

4 oz of mozzarella sliced

1/2 small onion

1 minced cloves garlic 

PREPARATIONS

1. Push the sauté function on your Instant Pot for medium heat; add the onion, garlic and ground beef, sauté to brown the beef.

2. Meanwhile, combine together in a small mixing bowl the egg, Parmesan and ricotta cheese.

3. Once the browning is complete, drain grease from the pot and remove beef mixture.

4. Mix together the marinara sauce with meat mixture in a medium size bowl (Set 1/4 cup aside).

5. Layer 1/2 lasagna meat with mozzarella and then the ricotta cheese mixture in a spring form pan lined with aluminum foil that fits into your pressure cooker. Repeat procedure for a second layer. Add the remaining marinara sauce.

6. Arrange a sling over rack in the Pot and add in a cup of water.

7. Place spring form pan in the pot and cover top loosely using aluminum foil. 8. Cover with the lid and keep secure. Cook for 9 minutes on high pressure. Once the time is completes, quick release, remove the lid and serve.

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Nutrition per servings

Calories: g; Total Fat 25g; Carbohydrate 6g; Protein 25g

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PAPARAZILI 2

Prep time: 5 minutes

Cook time: 20 minutes

Servings: 12

INGREDIENTS

1 1/5 cup of diced cooked bacon

1 dried oregano

4 spring onions scallions

2 red bell pepper, deseeded and chopped finely

2 cups of grated cheddar cheese

2 cups of uncooked cauliflower florets, cut into florets

Salt

12 eggs

1 teaspoon of ground paprika

1 (240 ml) cup of milk

PREPARATIONS

1. Beat together the eggs with 1 cup of milk, paprika, oregano and salt in a bowl.

2. Prepare the cake pan by greasing it lightly and then layer the ingredients in this order; cauliflowers, chopped red pepper, spring onions, diced bacon and grated cheddar cheese.

3. Pour in the egg mix and place aluminum foil to cover the pan. Pour water inside the pressure cooker insert, place the trivet and add the cake pan on the trivet.

4. Cover and keep lid secure, set valve to sealing. Set manually for 20 minutes on high. Once the time complete, release pressure naturally for 10 minutes then release the remaining pressure. Remove pan from the Pot, remove the foil and let cool for 10 minutes in the pan.  Carefully turn pan over onto a plate and transfer onto a wire rack to cool.

Nutrition per servings

Calories: 175g;Total Fat 12g;Carbohydrate 11g;Protein 14g

PAPARAZILI 3

Prep time: 1 hr 45 minutes

Cook time: 10 minutes

Servings: 12

INGREDIENT

1/2 cup of chopped fresh parsley

1/4 teaspoon of whole peppercorns

4 bay leaves

2 medium head cabbage, cut into 12 wedges

4 lbs of lean corned beef brisket, trimmed

2 cup of pearl onions, frozen

6 medium peeled carrots, cut into 1-inch chunks

PREPARATIONS

1. Pour about 5 cups of water in the Instant pot. Add the corned beef brisket, bay leaves, carrots, parsley, pearl onions and peppercorns. 

2. Cover and keep lid secure, set valve to sealing. Set manually for 90 minutes on high. Once the time complete, let the pressure release naturally then quick release any remaining pressure. Open and place the cabbage on top.  Cover and keep lid secure, cook for additional 3 minutes on high pressure. Once the time completes, do a quick release. Open and remove meat from the pot, slice into 6 pieces.

Nutrition per servings

Calories: 359g;Total Fat 23g;Carbohydrate 13g;Protein 25g

PAPARAZILI 4

Prep time: 10 minutes

Cook time: 42 minutes

Servings: 3

INGREDIENTS

1 minced garlic cloves

1/2 thinly sliced green onion

1/2 cup of Monterey Jack cheese, shredded

1/2 California Avocado, thinly sliced

3 large eggs

Salt and pepper

1 tablespoon of avocado oil

1 1/2 medium broccoli stalks, grated (about 3/4 cup)

1/8 cup of heavy cream

3 oz of bulk breakfast sausage

Salsa, sour cream, additional cheese, etc. for serving

PREPARATIONS

1. Grease a casserole dish or soufflé dish and line with aluminum foil.

2. Push the sauté function on your pressure cooker for medium heat, add in the avocado oil. Add the breakfast sausage, crushing the sausage with a wooden spoon as you cook until no more pink, about 4 minutes.

3. Add in the garlic, broccoli, pepper and salt. Cook for another 2 minutes until the broccoli is soft. Pour the broccoli/garlic mixture into the casserole dish.

4. Beat the heavy cream and eggs together in a medium bowl until finely combined. Stir in the green onion and cheese. Pour egg mixture on top the sausage mixture inside the baking pan. Cover baking dish tightly using aluminum foil

5. Add a cup of water inside the base of your pressure cooker, place the trivet and arrange the baking dish on it.

6. Cover and keep lid secure, set valve to sealing. Set time for 35 minutes. Once the time complete, release pressure naturally for 10 minutes then do a quick-release.  Withdraw dish.

Serve with sliced avocado on top with any favorite topping.

Nutrition per servings

Calories: 257g;Total Fat 6.8g;Carbohydrate 4.8g;Protein 18.6g

PAPARAZILI 5

Prep time: 15 minutes

Cook time: 10 minutes

Servings: 4

INGREDIENTS

6 oz of parmesan cheese, finely grated (about 1 1/2 cups)

1 oz of finely chopped prosciutto

1/4 tsp of salt

1 oz of finely chopped fresh spinach (about 1/2 cup packed)

1 tsp of black pepper

8 large eggs

PREPARATIONS

1. Prepare the silicone egg bites mold and evenly divide the prosciutto and spinach among fourteen silicone egg bites mold compartments.

2. Whisk together the parmesan cheese, eggs, heavy cream, pepper and salt in a mixing bowl until smooth. Cover with foil tightly.

3. Pour 2 1/2 cups of water into the pot. Set the trivet and gently place the mold on the trivet.

3. Cover and keep lid secure, set valve to sealing. Set manually for 10 minutes on high. Once the time complete, let pressure release naturally for 10 minutes then release the remaining pressure. 

4. Remove the lid and remove the mold. Remove the foil and invert onto a plate to remove the egg bites.

Nutrition per servings

Calories: 400g;Total Fat 29g;Carbohydrate 2g;Protein 27g

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COCONUT LOW CARB SWEET PORRIDGE

Prep time: 5 minutes

Cook time: 10 minutes

Servings: 12

INGREDIENT

1/2 cup of coconut flour

50-60 drops of stevia liquid

2 tsp of vanilla extract

1/2 tsp of nutmeg

1 tsp of cinnamon

40 drops of monk fruit liquid

1/2 cup of whole psyllium husks

2 cup of unsweetened shredded coconut

4 1/3 cups of water

4 cups of coconut milk

PREPARATIONS

1. Push the sauté function on your instant pot; toast the coconut until it’s golden. (Try not to burn the coconut).

2. Stir in the water and coconut milk. Cover and keep lid secure, set valve to sealing. Set timer to zero on high (It cooks as it comes up to pressure). Once the time complete, release pressure naturally for 10 minutes, and then quick release any remaining pressure. Stir in the coconut flour, psyllium husks, monk fruit liquid, nutmeg, cinnamon, vanilla extract and stevia liquid.

Nutrition per servings

Calories: 303g;Total Fat 25g;Carbohydrate 6g;Protein 3g

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PAPARAZILI 6

Prep time: 5 minutes

Cook time: 5 minutes

Servings: 4

INGREDIENTS

1/4 teaspoon of Black Pepper

1/2 teaspoon of Garlic Powder

1 teaspoon of Minced Onion

1 teaspoon of Sea Salt

1/4 cup of diced Tomato

1/2 cup of chopped Fresh Spinach

6 Eggs beaten

PREPARATIONS

1. Grease a 7 inches spring form or pan that can fits easily into of your pressure cooker.

2. In a mixing bowl, mix together all of the ingredients and transfer into your spring form or baking pan and cover with foil.

3. In your Instant Pot, pour 1 cup of water. Arrange the spring form or any other pan you are using on top of the trivet and gently lay into your Instant Pot. Place lid and set valve to SEALING position. Manually set to high for 5 minutes.

4.  When the time is reached, let the pressure release naturally, about 8-10 minutes. Quick release the reaming pressure, remove lid and remove your frittata. Serve and Enjoy!!

Nutrition per servings

Calories: 112g;Total Fat 7.5g;Total Carbohydrate 1.6g;Protein 9.7g

PAPARAZILI 7

Prep time: 10 minutes

Cook time: 30 minutes

Servings: 8

INGREDIENTS

2 cup of Mexican blend shredded cheese, divided

1 tsp of ground cumin

8 eggs

1 or 2 tsp of salt

20 oz of diced canned green chiles

2 cup of half and half

1/2 cup of cilantro, chopped

PREPARATIONS

1. Whisk together the eggs, half and half, diced green chilis, cumin, half cup shredded cheese and salt together in a mixing bowl.

2. Grease a 6 inch silicone pan or metal and line with foil. Transfer mixture into the greased pan. (Glass takes longer time to cook).

3. Pour two cups water inside the pressure cooker, and set a trivet inside the pot. Arrange the silicone pan or metal; cover with foil on top.

4. Cover and keep lid secure, set valve to sealing. Set manually for 20 minutes on high. Once the time complete, release pressure naturally for 10 minutes then release the remaining pressure. Spread the reserved cheese over the quiche. Place quiche under hot broiler for 5 minutes until cheese melts, bubbling and brown.

Nutrition per servings

Calories: 257g;Total Fat 19g;Carbohydrate 6g;Protein 14g

PAPARAZILI 8

Prep time: 5 minutes

Cook time: 8 hrs

Servings: 6

INGREDIENTS

1/2 tablespoon of avocado oil

1/8 cup of heavy cream

1/8 cup of organic cottage cheese

2 oz of shredded organic cheddar cheese

2 large pastured eggs

PREPARATIONS

1. Add two cups of water in the base of your pressure cooker. Arrange the rack in the base of the pot. Brush the Egg Bite mold all round with avocado oil.

2. Blend the eggs, cheddar cheese, heavy cream and cottage cheese in a high-powered blender on high, for 30 seconds.

3. Fill inside of the Egg Bite mold with the egg mixture, about ¾ full. Top with bacon press or use a flat plate (Do not use plastic).

4. Cover and keep lid secure, set valve to sealing. Set manually for 8 minutes. Once the time complete, remove the mold from Pot. Remove the egg bites with a spoon.

Nutrition per servings

Calories: 210g;Total Fat 18g;Carbohydrate 1g;Protein 12g

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PAPARAZILI 9