Keto Cooking with Your Instant Pot: Recipes for Fast and Flavorful Ketogenic Meals
192
Keto Cooking with Your Instant Pot: Recipes for Fast and Flavorful Ketogenic Meals
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Overview
This versatile collection of recipes from Dr. Karen S. Lee, author of Paleo Cooking with Your Air Fryer, helps you enjoy all the benefits of the Keto diet, without time-consuming meal prep and planning. Whether your goal is to lose weight, boost your energy or adopt an allaround healthier lifestyle, make your life easier with low-carb, high-fat, sugar-free dishes that the whole family will love. Plus, all of the recipes are made with common, affordable ingredients found in any well-stocked pantry.
Use your Instant Pot® to throw together nourishing Keto dishes any night of the week. Serve up Perfect Pot Roast or Korean-Style Braised Short Ribs in under an hour. Simmer an amazing variety of soups, from Vietnamese Beef “Noodle” Soup to Low-Carb New England Clam Chowder without even watching the pot. With comforting dishes like Grain-Free Lobster Mac and Cheese and incredible desserts like Chocolate Lava Cake, it’s easy to indulge in the foods you love, without breaking the diet that makes you feel your best.
Product Details
| ISBN-13: | 9781624146978 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 01/01/2019 |
| Pages: | 192 |
| Sales rank: | 1,092,086 |
| Product dimensions: | 8.03(w) x 9.02(h) x 0.59(d) |
About the Author
Read an Excerpt
CHAPTER 1
Breakfasts of Champions
My philosophy on breakfast is to start the day right by eating foods that fuel the body. That means energizing proteins and fats, not sugary cereals or grains that can spike your blood sugar level. It also means to stay away from sweeteners of any kind, even the "natural" sugar substitutes, so your body doesn't trigger an insulin response and then crash an hour later.
Breakfasts with protein and healthy oils and fats, like Eggs en Cocotte (here) or classic Bacon, Egg and Cheese Cups (here) are simple to make in the Instant Pot. Don't have time to cook in the morning? Make Hard-Boiled Eggs (here for Eggs Three Ways), Low-Carb Nutty Porridge (here) or Slow-Cooked Granola On-theGo (here) in advance, and you'll be ready to rock the day without the morning rush!
Eggs en Cocotte
The first time I read the name of this recipe, I thought it was some fancy French dish. It turns out, it's basically baked eggs with added French flair. It sounds chic and it's easy to make, especially in the Instant Pot. And frankly, everyone should start the day with this fancy but easy breakfast.
Cook Time: 9 minutes // Servings: 4
2 tbsp (30 g) unsalted butter, divided
1/2 cup (40 g) uncured bacon, diced
1/3 cup (53 g) finely diced shallots
1/3 cup (10 g) chopped spinach, leaves only Pinch of sea salt Pinch of black pepper
1/2 cup (120 ml) water
1/4 cup (60 ml) heavy whipping cream
8 large eggs
1 tbsp (3 g) chopped fresh chives, for garnish
Turn the Instant Pot on by pressing "Sauté." Melt 1 tablespoon (14.5 g) of butter in the inner pot. Add the bacon and sauté for about 4 minutes until crispy. Using a slotted spoon, take out the bacon bits and place into a bowl and set aside. Add the remaining butter and shallots to the inner pot and sauté for about 2 minutes or until soft. Add the spinach leaves and sauté for 1 minute or until wilted. Sprinkle with pinches of sea salt and black pepper and stir. Take the spinach out and place it into a bowl and set aside. Hit the "Cancel" button.
Drain the oil from the inner pot into a bowl, and put the water and the trivet inside.
With a paper towel, coat four 4-ounce (135 ml) ramekins with the bacon grease. In each ramekin, place 1 tablespoon (15 ml) of heavy whipping cream, reserved bacon bits and sautéed spinach. Carefully, crack two eggs without breaking the yolks in each ramekin. Cover the ramekins with aluminum foil. Place two ramekins on the trivet and stack the other two on top. Press the "Pressure Cooker/Manual" button and set the timer for 2 minutes on LOW pressure. This setting will cook the eggs to be runny. If you'd like firmer whites and yolks, use 2 minutes under HIGH pressure or 4 minutes under LOW pressure.
Close the lid tightly and move the steam release handle to "Sealing." When you hear the beeping sound indicating that the time has ended, carefully turn the steam release handle to the "Venting" position for the steam to escape and the float valve to drop down. Press "Cancel." Open the lid. Carefully take out the ramekins, garnish with the chives and serve immediately.
Nutrition: Per Serving: 321 calories; 26g fat; 17g protein; 4g total total carbohydrate; trace dietary fiber
Bacon, Egg and Cheese Cups
Bacon, egg and cheese on a roll is a quintessential American breakfast sandwich. But since bread is off the table when you're Keto, what are you supposed to do? Make them as cups in the Instant Pot, sans carbs! It's quick and they are portable!
Cook Time: 7 minutes // Servings: 4
6 large eggs
2 strips of cooked bacon, sliced in 1/4-inch (6-mm) wide pieces
1/2 cup (60 g) cheddar cheese, divided
1/4 tsp sea salt
1/4 tsp black pepper
1 cup (240 ml) water
1 tbsp (4 g) chopped fresh flat leaf parsley
In a small mixing bowl, beat the eggs. Add the cooked bacon, half of the cheese, sea salt and pepper, and mix well. Divide the egg mixture equally and pour it into four 4-ounce (114-g) ramekins and loosely cover with aluminum foil. Pour the water and place the trivet inside the inner pot. Place two ramekins on the trivet and stack the other two on the top.
Close the lid tightly and move the steam release handle to "Sealing." Turn the Instant Pot on by pressing the "Pressure Cooker/Manual" button. Set the timer for 7 minutes on HIGH pressure. When you hear the beeping sound indicating that the time has ended, carefully turn the steam release handle to the "Venting" position for the steam to escape and the float valve to drop down. Press "Cancel." Open the lid.
Top each ramekin with the remaining cheddar cheese, close the lid and melt the cheese for 2 minutes. Garnish with the chopped parsley and serve immediately.
Nutrition: Per Serving: 169 calories; 12g fat; 13g protein; 1g total carbohydrate; trace dietary fiber
Slow-Cooked Granola On-the-Go
Most granola recipes contain oats or other grains, but this easy blend of nuts and seeds makes this recipe a great breakfast alternative when eaten with the milk of your choice. This dish is the only recipe in this book that uses the "Slow Cooker" function. You will not need the regular pressure cooker lid for this recipe, as the Instant Pot doesn't need to come to pressure.
Cook Time: 21/2 hours // Servings: 10
1 cup (113 g) raw cashews
1 cup (173 g) raw almonds
1 cup (122 g) raw walnuts
1 cup (130 g) pumpkin seeds
1 tbsp (15 g) coconut oil
1/4 cup (19 g) unsweetened coconut chips
1 tsp sea salt
1 tsp cinnamon (optional)
Dairy-free milk, for serving
In a large mixing bowl, combine all of the ingredients except for the coconut chips, sea salt and cinnamon, and mix well. Make sure all of the nuts are coated with the coconut oil.
Turn the Instant Pot on by pressing the "Slow Cooker" setting on "More." Place the nut mixture in the inner pot and cover the pot with a paper towel. Set the timer for 1 hour. When the timer goes off, stir the nuts. Set the timer for another hour.
Again, when the timer goes off, stir the nut mixture, making sure that the nuts are roasting evenly. Add the coconut chips. Set the timer for 30 minutes this time, or longer if more time is needed for all of the nuts to roast. The cashews should become a nice golden color.
When the timer goes off, spread out the nut mixture on a baking pan to cool and sprinkle with the sea salt and cinnamon. Serve with dairy-free milk or eat them plain as a snack. The mixture can be kept in an airtight container in a dry and dark place for up to 2 weeks.
Nutrition: Per Serving: 312 calories; 28g fat; 10g protein; 11g total carbohydrate; 4g dietary fiber
Low-Carb Nutty Porridge
Porridge is a creamy and soothing breakfast that can start your day on the right track if you use the proper ingredients. This grain-free, low-carb porridge will keep you full for hours without sugar crash. Store the leftovers in an airtight container in the refrigerator for up to 1 week.
Cook Time: 5 minutes // Servings: 4
2 1/2 cups (600 ml) water, divided
1/2 cup (57 g) blanched almond slivers
1/2 cup (56 g) raw cashews
1/4 cup (32 g) raw pumpkin seeds
1/4 head cauliflower, chopped Pinches of sea salt, divided
1/4 cup (60 ml) heavy whipping cream
1/4 cup (60 g) hemp seeds, for topping
1/4 cup (40 g) chia seeds, for topping
1 tbsp (7 g) cinnamon, for topping
1 tbsp (15 g) sweetener of your choice, optional, for topping
In a small bowl, add 2 cups (480 ml) of water, the almonds, cashews and pumpkin seeds. Soak for 30 minutes. Drain the water and set aside. Leave a few nuts and pumpkin seeds in a separate bowl to be used as garnish.
Turn the Instant Pot on by pressing the "Pressure Cooker/Manual" button and set the timer for 5 minutes on HIGH pressure. Pour the remaining 1/2 cup (120 ml) of water into the inner pot and then add the soaked nuts mixture, cauliflower and sea salt. Close the lid tightly and move the steam release handle to "Sealing." When the timer ends, you will hear a beeping sound. Allow the Instant Pot to cool down naturally until the float valve drops down and you can open the lid. Press "Cancel" and open the lid.
Transfer the cauliflower and nuts mixture to a blender, add the heavy cream and purée until smooth, similar to a creamy porridge consistency. If you prefer some texture, don't blend the nuts completely. Season with a pinch of sea salt. Garnish with the reserved nuts, pumpkin seeds, hemp seeds and chia seeds and serve immediately. Sprinkle with the cinnamon and the sweetener of your choice, if using.
Nutrition: Per Serving: 369 Calories; 30g fat; 15g protein; 16g total carbohydrate; 8g dietary fiber
Eggs Three Ways: Hard-Boiled, Soft-Boiled and Poached
Making eggs is so easy in the Instant Pot. The eggs come out perfect every time and the eggshells peel so much easier than cooking them on the stovetop. Hard-boiled eggs make a wonderful protein-rich breakfast when you are in a hurry in the morning!
Cooking Time: Poached Eggs – 2 minutes in a ramekin, Soft-Boiled Eggs – 4 minutes, Hard-Boiled Eggs – 6 minutes // Servings: 12
12 large eggs, at least 7 days old
1 cup (240 ml) water
Turn on the Instant Pot by pressing the "Pressure Cooker/Manual" button and set the timer for the desired doneness of the eggs on HIGH pressure. Put 1 cup (240 ml) of water in the inner pot and place the trivet or a steamer basket inside. Gently place the eggs on the trivet or the steamer. Close the lid tightly and move the steam release handle to "Sealing." Place a large bowl in the sink and fill it with cold water. When you hear the beeping sound indicating that the time has ended, carefully turn the steam release handle to the "Venting" position to let the steam escape and the float valve drop down. Press "Cancel," and open the lid carefully.
Move the eggs into the bowl in the sink and peel the eggs. They should peel very easily. Store the peeled eggs in an airtight container in the refrigerator. It's best to eat hard-boiled eggs fresh, but they will be good for up to 3 days in the refrigerator. For poached eggs, it's best to put them in ramekins (see Eggs en Cocotte, here) and use a spoon to eat them since the whites will be still soft. To reheat the peeled cold hard-boiled eggs, place them on the trivet with 1/2 cup (120 ml) of water in the inner pot for 2 minutes on HIGH pressure. Release the pressure manually when the timer ends and the eggs will be warm and as fresh as new.
Nutrition: Per Serving: 74 calories; 5g fat; 6g protein; trace total carbohydrate; 0g dietary fiber
Note: To make peeling easier, it's best to use at least 7-day-old eggs. But to make peeling any eggs easier, crack the eggshells of all of the eggs as soon as you put them in the cold water so water can seep in between the membrane and the white part to cool down.
Nourishing Soups and Stews
Soups are classic comfort foods in any culture. They're a nutritious way to satiate your appetite while feeding your body and soul. There is no other feeling that compares to sitting down for a big bowl of hot soup after a long day or when you are not feeling too well. And how can I talk about soups without mentioning nourishing Classic Bone Broth (here) and Various Stocks (here)? Home-cooked broth or stock adds rich flavor to any recipe you cook, so make batches in advance and freeze them to use in all your cooking.
Soups like the Heal Everything Chicken Soup (here) or Italian Seafood Soup (Cioppino) (here) are so simple to make in the Instant Pot that you'll be surprised why you used any other methods before. Korean Short Rib Soup with Radish (Gal Bi Tang) (here) is one of my family's favorites since it's meaty but still very refreshing because of the radish. Keto Zuppa Toscana (here) is a modified version of a carb-heavy soup from Tuscany, but it's filling and tasty just the same.
Meaty stews like the Best Keto Beef Stew (here), Chili con Carne (here) and even the Latin American Oxtail Stew (Sancocho) (here) will make even non-Keto family members forget about the carbs.
Classic Bone Broth
Bone broth is rich in collagen and has good saturated fats. But it takes hours of simmering the bones in a pot on the stovetop and watching it to make sure it doesn't overflow. Not in the Instant Pot! Put the bones and water in, set the timer and forget about it until it's done! And what's even better is that nothing escapes and all the goodness is sealed right in during the cooking process. You will use this bone broth for many recipes that require broth or water for richer flavor and nutrients, both in this cookbook and beyond!
Cook Time: 4 hours // Servings: 8
2–3 lbs (0.9–1.3 kg) bones, knuckles, long bones and marrow bones
8 cups (1.92 L) filtered cold water, or fill up to below the Max line
Wash the bones in cold water and place them in the inner pot. Add enough cold water to immerse the bones completely. Soak the bones in the water for 30 minutes to an hour to let the blood out of the bones. When ready, drain the water and rinse until the water is clear. Place the bones back in the inner pot and fill the pot with 8 cups (1.92 L) of cold filtered water or up to below the Max line.
Close the lid tightly and move the steam release handle to "Sealing."
Turn the Instant Pot on by pressing the "Pressure Cooker/Manual" button. Set the timer for the maximum 120 minutes on HIGH pressure. If you have a newer model, choose the "Soup/Broth" function that has a preset time for up to 4 hours.
For older models, after the cooker beeps indicating that the time ended, hit "Cancel," and press the "Pressure Cooker/Manual" button and set the timer for another 120 minutes on HIGH pressure.
When the timer ends, allow the Instant Pot to cool down naturally until the float valve drops down. Press "Cancel" and open the lid. Since the pot is almost full of high-fat liquid, this make take up to 45 minutes.
At this time, the broth will be VERY rich. If you want the collagen to gel, you can store the broth in glass containers or jars and refrigerate. They will be good for up to a week. Or freeze in freezable Mason jars.
Nutrition: Per Serving: 176 calories; 11g fat; 17g protein; 0g total carbohydrate; 0g dietary fiber
Note: There is no right way to make bone broth. Using more knuckle bones will make the broth more gelatinous because of the cartilaginous parts from the soft tissues that surround the joints. Using long bones will give you more marrow. You can add vegetables and herbs or even roast the bones before making broth. But I also like to make plain versions to use as a base broth for various recipes, as you will see in this book.
Various Stocks: Beef, Chicken, Fish, and Vegetable
The difference between stock and broth is that stock uses meaty parts with bones, vegetables and herbs, but bone broth is made with mainly bones. Stock is richer and commonly used to flavor foods. Making stock is quicker than making bone broth, but cooking it in a pressure cooker breaks the fibers down and creates deeper flavors. And you don't have to watch the pot on the stove! You will use the stock to flavor many recipes in this cookbook and the future!
Cooking Time: 15-60 minutes // Servings: 6
VEGETABLE STOCK
1 large onion, quartered
1 carrot, cut in half
2 celery stalks, cut in half
2 dried whole bay leaves
1 bunch of fresh flat leaf parsley with stems
2 tbsp (17 g) peppercorns
3 sprigs of fresh thyme or 2 tsp (3 g) of dried thyme
1 head of garlic, crushed
5 cups (1.2 L) of water or fill up to below the Max line
BEEF STOCK
2 lbs (900 g) inexpensive cut of meat, like beef shank bones or chuck roast
CHICKEN STOCK
1 carcass of a whole chicken or
2 chicken legs — drumsticks, thighs and wings
FISH STOCK
4 fish heads, tails and bones
1 lb (450 g) of any shellfish
To make the various stocks, start with the vegetable stock ingredients and add the meat ingredients for the different types of stock to the inner pot. In other words, to make the beef stock, combine the ingredients for the vegetable stock and the beef stock to the inner pot.
Close the lid tightly and move the steam release handle to "Sealing."
Press the "Pressure Cooker/Manual" button and set to the appropriate time depending on the stock you are making, on HIGH pressure.
Vegetable Stock – 15 minutes Beef Stock – 60 minutes Chicken Stock – 30 minutes Fish Stock – 20 minutes
After the timer ends, allow the Instant Pot to cool down naturally until the float valve drops down. Press "Cancel" and open the lid. Refrigerate the stock in an air tight container for up to 2 weeks.
(Continues…)
Excerpted from "Keto Cooking with Your Instant Pot"
by .
Copyright © 2019 Karen S. Lee.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 8
Tips for Using the Instant Pot 11
Breakfasts of Champions 17
Eggs en Cocotte 18
Bacon, Egg and Cheese Cups 21
Slow-Cooked Granola On-the-Go 22
Low-Carb Nutry Porridge 25
Eggs Three Ways: Hard-Boiled, Soft-Boiled and Poached 26
Nourishing Soups and stows 29
Classic Bone Broth 30
Various Stocks: Beet, Chicken, Fish and Vegetable 33
Heal Everything Chicken Soup 34
Low-Carb New England Clarn Chowder 37
Cream of Mushroom Soup 38
Chicken Mulligatawny Soup 41
Korean Short Rib Soup with Radish (Gal Bi Tang) 42
Italian Seafood Soup (Cioppino) 45
Broccoli and Leek Soup 46
Keto Zuppa Toscana 49
Vietnamese Beef "Noodle" Soup (Pho) 50
Szechuan Beef Soup 53
Best Keto Beef Stew 54
Low-Carb White Chili 57
Oxtail Stew (Sancocho) 58
Spicy Korean Chicken Stew 61
Classic Italian Ratatouille 62
Chili con Carne 65
Brazilian Fish Stew 66
Standing Herb-Crusted Prime Rib Roast 70
Affordable Osso Buco 73
Easy Boeuf Bourguignon 74
Pernil with Dirty Rice 77
Wonton Bites with Ginger Glaze 78
Korean-Style Braised Short Ribs (Galbi Jjim) 81
Liver Meatballs Marinara with Zoodles 82
Smothered Pork Chops 85
Brisket with Cauli Mash 86
Low-Carb Beef Stroganoff 89
Perfect Pot Roast 90
Keio Corned Beef and Cabbage 93
Not Your Mamas Meatloaf 94
Texas-Style BBQ Baby Back Ribs 97
Low-Carb Swedish Meatballs 101
Roasted Brussels Sprouts with Bacon and Almonds 102
Braised Col lard Greens with Flam Hocks 105
Mongolian Beef 106
Chorizo-Stuffed Artichokes 109
Carnitas for Every Day 110
Barbacos for the Crowd 113
Mexican Stuffed Peppers 114
Fat-Packed Feathers 117
Everyday Chicken with Gravy 118
Spicy Mediterranean Chicken 121
Buffalo-Style Chicken Wings 122
Chicken Roulade with Creamy Artichoke Hearts 125
Turkey Enchilada Casserole 126
Better Butter Chicken 129
BBQ Chicken Drumsticks 130
Asian Chicken Salad with Miso Dressing 133
Salsa Verde Chicken 134
Creamy Chicken and Broccoli 137
Satiating Swimmers 139
Grain-Free Lobster Mac and Cheese 140
Crab and Sundried Tomato Frittata 143
Easy-Peasy Seafood Paella 144
Salmon with Balsamic Glaze over Spinach 147
Coconut Curry Shrimp 148
Green with Envy 151
Cauli Couscous and Lime Cilantro Cauli Couscous 152
Spaghetti Squash a la Vodka 155
Rich and Savory Cream of Kale 156
Garlic-Roasted Buttery Whole Cauliflower 159
Buffalo Cauli Bites 160
Noodle-Free Lasagna 163
Nourishing Cauli Mash 164
Un-Guilty Pleasures 167
Espresso Mocha Cheesecake 168
Chocolate Lava Cake 171
Pine Nut Mousse 172
Buttered Popcorn 175
Approximate Chai Tea 176
Immune-Boosting Ginger Tea 179
Golden Spice Milk 180
Acknowledgments 182
About the Author 183
Index 184