Keto Pressure Cooker Cookbook 2019 E-Book

Sussan Stiles

• Herausgeber: Impulse World
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

Your keto journey has just been made easy. The Pressure cooker and Ketogenic diet are such a perfect match, enabling you to perfectly whip up your favorite keto meals effortlessly with big flavors. You can cook tender shredded beef or pork in less than 2 hours, in 30 minutes, you can cook a whole chicken to fall-off-the-bone…… make SPICY CHILI VERDE in less than 30 minutes....Prepare a whole SPAGHETTI SQUASH in 10 minutes… and lots more in few minutes. This keto pressure cooker applies a simple, speedy and effective cooking style by the pressure cooker into your keto lifestyle. With 100 recipes for every meal, from savory low-carb breakfasts meals and wholesome dinners to delicious high-fat desserts and healthy quick side dish and snacks.
This cookbook features complete guide to the Ketogenic diet, the keto basic, how it works, what is ketosis, how to get into ketosis, list of food allowed and disallowed on keto diet.
Nutritional information to keep macros balanced making it is easy to stay on track with the Ketogenic diet.
Comprehensive guide to cooking with a pressure cooker, tips, benefits, troubleshooting etc.
Tags: keto electric pressure cooker, keto pressure cooker cookbook, Ketogenic pressure cooker cookbook, Ketogenic pressure cooker recipes, pressure cooker recipes, low carb instant pot cookbook, Ketogenic diet cookbook, low carb recipes, Ketogenic recipes, keto diet, the keto diet, Ketogenic diet, the Ketogenic diet, keto recipes, keto diet cookbook, keto instant pot recipes, keto instant pot cookbook, vegan instant pot, keto meal plan, keto weight loss, Ketogenic weight loss, keto lifestyle.

Leseprobe

KETO PRESSURE COOKER COOKBOOK 2019

EASY TO MAKE PRESSURE COOKER RECIPES FOR FAST DELICIOUS AND HEALTHY MEALS

Table of Contents

Title Page

Keto Pressure Cooker Cookbook 2019: Easy to Make Pressure Cooker Recipes for Fast Delicious and Healthy Meals

BENEFITS OF KETO

My keto diet food list

COMMOM INSTANT POT TERMINOLOGY AND TROUBLESHOOTING

POBLANO CILANTRO CHEESE FRITTATA

BREAKFAST CASSEROLE

PRESSURE COOKER KETO EGG CUPS

BREAKFAST CASSEROLE DISH

EASY BREAKFAST BURRITO BOWL

COCONUT LOW CARB PORRIDGE

QUICK PRESSURE COOKER FRITTATA

NO- NOODLE CHEESE LASAGNA

EGG BITES SIMPLE CHEDDAR

CORNED BEEF WITH CARROTS AND CABBAGE

CHEESY EASY BREAKFAST

SPAGHETTI SQUASH WITH BUFFALO CHICKEN

PRESSURE COOKER BEEF BURGERS

SIMPLE GREEN BEANS AND HAM

BREAKFAST EGG BITES WITH PROSCIUTTO AND SPINACH

TASTY CHICKEN TIKKA MASALA

KETO BUFFALO CHICKEN MEATBALLS

5-INGREDIENTS COCONUT CHICKEN

MY CHICKEN PARMESAN

EASY COOKER CHICKEN PUTTANESCA

LOW CARB BRUSCHETTA CHICKEN

WHOLE CHICKEN IN PRESSURE COOKER

CHEF JOHN’S CHICKEN CACCIATORE

IDEAL CHICKEN MARSALA

CHICKEN WINGS WITH SAUCE

QUICK CHEESY CHICKEN PARMESAN

CHICKEN STUFFED WITH SPINACH AND FETA

ASIAN BUTTER CHICKEN

LOW KEY CARBTURKEY CHILI

PONNIE CRACK CHICKEN MEAL

BONELESS CHICKEN ADOBO

KETO TERIYAKI DRUMSTICKS

LOVELY SHREDDED CHICKEN BURRITO BOWL

PULLED TANDOORI CHICKEN

SALMON FILLETS WITH CHILI-LIME SAUCE

COOKED SEAFOOD BISQUE

LOW CARB BRAZILIAN FISH STEW

CREAMY SHRIMP SCAMPI

EASY SHRIMP STIR-FRY

SPICY CHILI VERDE

CAULIFLOWER CHEESEY SOUP

PACKAGED CABBAGE ROLL SOUP

AMAZING BEEF PHO

CABBAGE SOUP WITH GROUND BEEF RECIPE

KICK OFF MEXICAN PORK STEW

PERFECT SPLIT PEA SOUP

SUPER BEEF RAGU

CREAMY LOW CARB TACO SOUP

BROCCOLI CARROTS CHEESE SOUP

CAULIFLOWER CABBAGE SOUP WITH BEEF

PERFECT ITALIAN CHICKEN STEW

POT BEEF STEW

GARLIC BUTTER WHOLE CHICKEN

BEEF AND BROCCOLI WITH SAUCE

TASTE TO LIFE ONION SOUP

SPICY UP CHICKEN SOUP

COCONUT CREAM BEEF CURRY SOUP

EASY POT MEATBALLS

KICK START TOMATILLO CHILI

BARBACOA BEEFY BEEF

BBQ PULLED PORK

CREAMY PORK TENDERLOIN

PRESSURE COOKER BOLOGNESE

CHILI LIME STEAK AVOCADO BOWL

VERSATILE JAMAICAN JERK PORK ROAST

NERDY PORK LOIN ROAST

CRISPY PORK BELLY

FALL-APART POT ROAST

FAVORITE TACO MEAT

PERFECT FIT MEATBALLS

SPANISH ROPA VIEJA

BEEF ROAST AND BROCCOL

FALL-APART PRESSURE COOKER ROAST

SIMPLE MEAL MEATBALLS

BRUSSELS SPROUTS WITH BACON

Jalapeño Popper Chicken

SPINACH ARTICHOKE DIP

TACO STUFFED TOMATOES AND GREEN CHILIES

SUPER LOADED MASHED CAULIFLOWER

GREEN BEANS GARLIC BUTTER

EASY BUFFALO RANCH CHICKEN DIP

QUICK ZUCCHINI LASAGNA

KETO CARNITAS

CREAMY CAULIFLOWER SOUFFLE

MASHED CAULIFLOWER PECORINO CHEESE

CHOCOLATE CAKE

CHOCOLATE CHEESECAKE

MOLTEN BROWNIE CUPS

COCONUT ALMOND CAKE

CHOCOLATE PUDDING CAKE

NO GRUDGE POT SPICE CAKE

CHOCOLATE LAVA CAKE

THAI-STYLE COCONUT PANDAN CUSTARD

CUTLESS BERRY CHEESECAKE

ALMOND NUT CARROT CAKE

ROASTED BONE BROTH

CHICKEN BROTH

EASY BBQ SAUCE

Marinara Sauce

VEGETABLE BROTH

Susan Stiles

Copyright © 2019 Susan Stiles

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. All Images by the Author.

INTRODUCTION

CHAPTER ONE

KETO IN BRIEF

BENEFITS OF KETO

My keto diet food list

CHAPTER TWO

PRESSURE COOKER 101

COMMOM INSTANT POT TERMINOLOGY AND TROUBLESHOOTING

BREAKFAST RECIPES

POBLANO CILANTRO CHEESE FRITTATA

BREAKFAST CASSEROLE

PRESSURE COOKER KETO EGG CUPS

BREAKFAST CASSEROLE DISH

EASY BREAKFAST BURRITO BOWL

COCONUT LOW CARB PORRIDGE

QUICK PRESSURE COOKER FRITTATA

NO- NOODLE CHEESE LASAGNA

EGG BITES SIMPLE CHEDDAR

CORNED BEEF WITH CARROTS AND CABBAGE

CHEESY EASY BREAKFAST

SPAGHETTI SQUASH WITH BUFFALO CHICKEN

PRESSURE COOKER BEEF BURGERS

SIMPLE GREEN BEANS AND HAM

BREAKFAST EGG BITES WITH PROSCIUTTO AND SPINACH

CHICKEN POULTRY AND SEAFOOD RECIPES

TASTY CHICKEN TIKKA MASALA

KETO BUFFALO CHICKEN MEATBALLS

5-INGREDIENTS COCONUT CHICKEN

MY CHICKEN PARMESAN

EASY COOKER CHICKEN PUTTANESCA

LOW CARB BRUSCHETTA CHICKEN

WHOLE CHICKEN IN PRESSURE COOKER

CHEF JOHN’S CHICKEN CACCIATORE

IDEAL CHICKEN MARSALA

CHICKEN WINGS WITH SAUCE

QUICK CHEESY CHICKEN PARMESAN

CHICKEN STUFFED WITH SPINACH AND FETA

ASIAN BUTTER CHICKEN

LOW KEY CARBTURKEY CHILI

PONNIE CRACK CHICKEN MEAL

BONELESS CHICKEN ADOBO

KETO TERIYAKI DRUMSTICKS

LOVELY SHREDDED CHICKEN BURRITO BOWL

PULLED TANDOORI CHICKEN

SALMON FILLETS WITH CHILI-LIME SAUCE

COOKED SEAFOOD BISQUE

LOW CARB BRAZILIAN FISH STEW

CREAMY SHRIMP SCAMPI

EASY SHRIMP STIR-FRY

SOUP AND STEW RECIPES

SPICY CHILI VERDE

CAULIFLOWER CHEESEY SOUP

PACKAGED CABBAGE ROLL SOUP

AMAZING BEEF PHO

CABBAGE SOUP WITH GROUND BEEF RECIPE

KICK OFF MEXICAN PORK STEW

PERFECT SPLIT PEA SOUP

SUPER BEEF RAGU

CREAMY LOW CARB TACO SOUP

BROCCOLI CARROTS CHEESE SOUP

CAULIFLOWER CABBAGE SOUP WITH BEEF

PERFECT ITALIAN CHICKEN STEW

POT BEEF STEW

GARLIC BUTTER WHOLE CHICKEN

BEEF AND BROCCOLI WITH SAUCE

TASTE TO LIFE ONION SOUP

SPICY UP CHICKEN SOUP

COCONUT CREAM BEEF CURRY SOUP

BEEF AND PORK RECIPES

EASY POT MEATBALLS

KICK START TOMATILLO CHILI

BARBACOA BEEFY BEEF

BBQ PULLED PORK

CREAMY PORK TENDERLOIN

PRESSURE COOKER BOLOGNESE

CHILI LIME STEAK AVOCADO BOWL

VERSATILE JAMAICAN JERK PORK ROAST

NERDY PORK LOIN ROAST

CRISPY PORK BELLY

FALL-APART POT ROAST

FAVORITE TACO MEAT

PERFECT FIT MEATBALLS

SPANISH ROPA VIEJA

BEEF ROAST AND BROCCOL

FALL-APART PRESSURE COOKER ROAST

SIMPLE MEAL MEATBALLS

SIDE DISH AND SNACKS

BRUSSELS SPROUTS WITH BACON

Jalapeño Popper Chicken

SPINACH ARTICHOKE DIP

TACO STUFFED TOMATOES AND GREEN CHILIES

SUPER LOADED MASHED CAULIFLOWER

GREEN BEANS GARLIC BUTTER

EASY BUFFALO RANCH CHICKEN DIP

QUICK ZUCCHINI LASAGNA

KETO CARNITAS

CREAMY CAULIFLOWER SOUFFLE

MASHED CAULIFLOWER PECORINO CHEESE

DESSERTS

CHOCOLATE CAKE

CHOCOLATE CHEESECAKE

MOLTEN BROWNIE CUPS

COCONUT ALMOND CAKE

CHOCOLATE PUDDING CAKE

NO GRUDGE POT SPICE CAKE

CHOCOLATE LAVA CAKE

THAI-STYLE COCONUT PANDAN CUSTARD

CUTLESS BERRY CHEESECAKE

ALMOND NUT CARROT CAKE

KITCHEN STAPLES

ROASTED BONE BROTH

CHICKEN BROTH

EASY BBQ SAUCE

Marinara Sauce

VEGETABLE BROTH

INTRODUCTION

You've probably wondered why there’s so much talk and hype about the Ketogenic diet. Simply put, it's a low-carb, high fat diet. Its focus is more of a healthy lifestyle and overall health and eating habit. That's why the Ketogenic diet and the pressure cooker is a perfect fit. The Pressure Cooker is Superior at Retaining nutrients from food. Not like other cooking methods that lost up a lot of the food nutrients while cooking.  Healthy and tasty foods are best for the body but requires longer time to prepare. The pressure cooker ensures that task is properly taken care of much quicker and easier. When you are on a Ketogenic diet, one of the things that keeps you going is knowing you can easily whip up healthy and nutritious meal in just a few minutes. The recipes in this cookbook are delicious and mouthwatering, they are easy to make with a perfect blend from the Ketogenic diet and the pressure cooker.

This book is the finished product of my breakthrough research, after many years of my personal struggle with being overweight from my young age into adulthood and many years of experimenting with different kind of recipes, finally, my research has yielded a find! I have put together this cookbook. Apparently losing weight is almost becoming a lost dream to you because of plenty tries without a good result. Giving up is not an option not until you read this Keto pressure cooker cookbook. Let’s get cooking!

CHAPTER ONE

KETO IN BRIEF

The Ketogenic diet is a low carb, high fat and moderate protein style of eating based on a normal metabolic stage called ketosis. This is achievable when your body is starved of carbohydrates and it’s nearly completely fueled by fat. When your body enters ketosis, chemical molecules are produced (ketones) which are responsible for breaking down fats in the liver. At ketosis, your liver convert fatty acids into ketone bodies which will be used as a primary fuel source for the body.

Our body can easily adapt to what we give to it, when the body is restricted of starch and sugar to the maximum, your body starts to adjust and the blood sugar level and the production of insulin begins to drop. The presence of the insulin prevents the fat cells from reaching the bloodstream and as a result of the carbohydrate starvation, and the level of insulin falling, ketones becomes the main energy source. A full ketosis state helps in weight loss, optimal mental and physical performance, etc.

Starting keto the right way

Each persons on a keto diet have different goals and objectives. Objectively, it’s best to give it a try within 1-2 weeks. For the first week, more protein can be consumes (up to 45%) so the body does not become stressed because the body needs time to adjust to the drop in insulin and more consumption of fats.

As you progress to the second week, you can reduce the consumption of protein to 30%. Achieving weight loss is a gradual process and you need to torture yourself with hunger. If you do this, entering ketosis becomes quite easy.

My Nutrition Roadmap To Enter Ketosis Fast

Lower Carb Intake:

Limit Carbs. Since keto is a low carb diet, the best way to get the most out of it is to reduce the consumption of carbs to not more than 35g of carbs in total.

Maintain adequate protein intake:

Reduce Protein intake. When you take protein in excess, it will cause ketosis to decrease. Basically if you desire to lose weight protein intake should be balanced between 0.6-0.8 per pound of weight.

Eat more healthy fats

Since the body now becomes a fat burner and not a carb burner, you need to increase the consumption of healthy fat because it’s the primary source of energy when you are on keto.

Consuming a lot of healthy fats helps your body to get into ketosis very fast because healthy fats helps to boost your ketone level.

Drink enough water

Drinking enough helps to maintain many vital process and also helps you to feel less hungry

Do away with snacks

You can achieve weight loss better when any surge of insulin has been cut during the day. The presence of the insulin prevents the fat cells from reaching the bloodstream, so eating snacks can slow down your goal of losing weight.

Listen to your body:

Always know exactly what your body is telling you by paying a close attention to it; if you are not feeling hungry, then there is no need to eat.

BENEFITS OF KETO

Weight Loss:

Ketogenic diet is a very effective and most simple way of losing weight. When your body enter ketosis, it burns fats as the major source of energy, your insulin and blood sugar level will decline making it easy for fat cells in your body to release the water they have been storing. Hence, the fats cells become small enough to pass through the bloodstream. And when they enter the liver, they get converted into ketones.

––––––––

Anti-Type II Diabetes:

One of the major causes of type II Diabetes is the increase and constant production of insulin. When you are on keto diet, you can effectively reverse Type II diabetes because sugar is cut from your diet, insulin level will drop which eventually helps reduce HbA1c count.

Lower Blood Pressure:

Keto diet has done a perfect job of helping to reduce blood pressure. It has been proven that following a Ketogenic lifestyle leads to a reduced risk of many common diseases because of a massive reduction in blood pressure.

Increased Energy:

Following a Ketogenic lifestyle keeps you vibrant and agile because you have a huge amount of fat your body can work with and can easily store more fat, meaning your body have an enormous energy source that won’t run out.

––––––––

Improve Brain Function:

The disadvantage of carbs being an energy source is that the blood sugar level is not always balanced, it rises and fall which makes it difficult for the brain to stay focused over a long period. Following keto diet   helps improve brain function, improve learning, memory recall, clarity of thought etc.

Curb your appetite:

When you follow a Ketogenic diet, your appetite just naturally goes down without eating much. You will discover you don’t get hungry as much as you used to and there won’t be any need to eat as much as you normally do.

General Health:

Following a Ketogenic lifestyle helps to improve your overall health condition. Also helps to:

Decrease triglyceride levels

Decrease weight and fat mass

Improve cholesterol levels

One of the amazing thing is there are no side effects following this diet over a long period of time.

My keto diet food list

Here Is A Brief List Of What You Can Eat On Keto Diet.

Food to eat

Meats: whenever, choose organic meat or grass-fed. You are permitted to eat chicken, beef, pork, lamb, turkey, bacon, sausage. Skin and fat inclusive.

Seafood:

Shrimp, Squid, tuna, Oysters, salmon, calamari, prawn, Mussels

Vegetables: You can enjoy vegetables of all kinds. Herbs inclusive.

cucumber, kale, Onions, olives, Green Beans, Baby Bella Mushrooms, Peppers, pumpkin, Romaine Lettuce, asparagus, Spinach, Broccoli, Cauliflower, Cabbage

Dairy products: Plain Greek Yogurt, butter, Cottage Cheese, Half n’ half, Mayonnaise, Cottage cheese , Mascarpone, parmesan, Mozzarella, Aged Cheddar, Brie, Heavy cream

Fruits: Raspberries, Blackberries, coconut (all kinds but in moderation with few exceptions)

Healthy Fats and Oils:

Fatty Fish, Macadamia Oil, Animal Fat (non-hydrogenated) Avocado Oil, Coconut Oil, Olive Oil, Cocoa Butter, Coconut Butter, Ghee 

Nuts:

Hazelnuts, walnuts, Cashews, Flaxseeds, almonds, Chia seeds, Macadamia nuts

Pistachios, Pecans

Flour:

Hazelnuts flour, almonds flour, coconut flour,

Eggs: Enjoy and cook anyway you like it

Sweeteners:

Stevia, Sucralose, Erythritol, Monk fruit

Food to avoid:

Sugar: Stay away from all form of sugar, bar chocolate, agave, ice-cream, pastries, maple syrup and any artificial sweetener.

Grains:

Starch: Bread, cereal, pasta, corn, rice.

Fruit: Avoid fruits that are rich in sugar like orange, peach, mango, grape

Low-fat foods.

Beer: Stay away from beer!

CHAPTER TWO

PRESSURE COOKER 101

The Pressure cooker is a life discovery for me with my busy and tight schedule, also following a keto diet, it feels like heaven sent.

I can cook with my little budget and I don’t need to spend all time in the kitchen before I can enjoy a delicious meal. Cooking with the pressure cooker has made my keto diet journey smooth and more interesting. Over these past few years I have come to appreciate cooking with the pressure cooker; I can easily whip up great meal without taking so much of my time, just dump everything  into the cooker and in no time, you have a delicious meal ready. It exceeded my expectations.

WHY PRESSURE COOK?

Pressure cookers are wonderful appliance in the kitchen, providing us with flavored and mouth-watering meals. Let’s see some of the benefits:

1. Saves Time and Energy.

The fast cooking ability of the pressure cooker helps to save so much energy and Time. Especially for busy people who don’t have all day to prep and cook in the kitchen. Let’s take for instance, a stew that takes 4 to 8 hours in slow cookers only needs about 30 to 40 minutes of cooking in the pressure cooker.

––––––––

2. It retains most of the food nutrients

Researchers found that pressure cooking won’t just help improve the levels of nutrients you get from food... it can also assist in deducing health harming compounds. Broccoli cooked with a pressure cooker retains about 90 percent of its vitamin C content. Compare this to steaming (78 percent retention) or boiling (66 percent retention).

3. Affordable

Even with all these great functions one would think the instant pot will cost a fortune, but nope, it’s really affordable and it offers so much more value.

4.  No Noise, No Smell, No Steam, No Sweat

Pressure cooker can cook without all the sweat and heat in the kitchen, especially those sunny days when the house is heating up already. It’s easy to combine all your ingredient in the pot, set the time and walk away. It’s totally sealed, so no heat, no noise, no smell, and no steam. It’s also designed to cook without heating up the surroundings.

5. Pressure Cooking Helps in Reducing Health-Harming Compounds, such as Phytic Acid, Acrylamide, Lectins and HCA’s. The pressure cooker cook food with “steam under pressure”, giving you a much tasty and juicer food. Literally foods are cooked with steam which helps to keep them moist. Pressure Cooking also helps neutralize 2 cancer-causing compounds (heterocyclic amines and acrylamide) which are mostly gotten from high-heat method of cooking.

6. Super Convenient And Safe To Use