Paleo Cooking With Your Instant Pot: 80 Incredible Gluten- and Grain-Free Recipes Made Twice as Delicious in Half the Time
192
Paleo Cooking With Your Instant Pot: 80 Incredible Gluten- and Grain-Free Recipes Made Twice as Delicious in Half the Time
192Paperback
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Overview
Make Delicious Paleo Meals From Scratch in Half the Time
Slow cook, steam, sauté and pressure cook all with one pot. Jennifer Robins, creator of Predominantly Paleo and bestselling author, will show you how to drastically cut cooking time for your Paleo dishes in your Instant Pot®. Recipes include Decked-Out Omelet, Legit Bread Under Pressure, Honey Sriracha Chicken Wings, Pressure-Cooked Sirloin Steak and Hidden Spinach Bundt Cakes.
Whether you’re new to the Instant Pot® or a seasoned pro, Paleo Cooking with Your Instant Pot® will show you everything this cooker is capable of and help you prepare healthy, delicious meals in no time.
Product Details
| ISBN-13: | 9781624143540 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 01/03/2017 |
| Pages: | 192 |
| Sales rank: | 1,080,212 |
| Product dimensions: | 7.90(w) x 8.90(h) x 0.70(d) |
About the Author
Read an Excerpt
Paleo Cooking with your Instant Pot
80 Incredible Gluten- and Grain-Free Recipes Made Twice as Delicious in Half the Time
By Jennifer Robins
Page Street Publishing Co.
Copyright © 2017 Jennifer RobinsAll rights reserved.
ISBN: 978-1-62414-360-1
CHAPTER 1
GRAIN-FREE MORNING FARE IN A MINUTE
Breakfast in the Instant Pot? Oh, yes indeed! I am convinced that my IP hard-boiled eggs are in fact the best ever and the most efficient! Not an egg fan? That's okay, too. I will show you how to make dairy-free yogurt, breakfast cobbler and even porridge in this chapter. The days of skipping breakfast because you are in a rush are long gone — now you can eat a hearty meal on the run with these delicious pressure-cooked options!
DECKED-OUT OMELET
Though not an obvious pressure cooker recipe, I found that this omelet option is just about perfect for a college dorm or a limited kitchen setup situation. I used ghee and my eggs were perfectly fluffed and begging for delicious savory fillings. It makes a big one, so be sure to invite a friend to sit down to this four-egg wonder.
MAKES: 2 SERVINGS
4 eggs
2 tbsp (30 ml) dairy-free milk
2 tbsp (30 ml) plus 1 tsp (5 ml) ghee, olive oil, avocado oil or
lard, divided
¼ cup (50 g) onion, diced
¼ cup (40 g) tomatoes, seeded and diced
3 slices bacon, cooked and crumbled
¼ cup (10 g) fresh baby spinach, chopped
Optional: ham, mushrooms, dairy-free cheese, sliced
jalapeños
In a bowl whisk together your four eggs and dairy-free milk and set it aside. Warm 1 teaspoon (5 ml) of ghee or preferred cooking fat in the stainless steel bowl of your Instant Pot by pressing the Sauté button. Spoon in your diced onion and cook for about 5–8 minutes or until it softens, becomes translucent and begins to brown. Remove the cooked onions and set them aside. If you are including mushrooms in your omelet, you may sauté them at the same time as the onions and remove them accordingly. Cooking time may vary, as the mushrooms will release a lot of moisture while cooking.
Melt the remaining 2 tablespoons (30 ml) of ghee in the Instant Pot, and then press the Keep Warm/Cancel button once it's completely melted. Now pour in your egg mixture, secure the lid, close the pressure valve and press the Steam button. Press the "-" button until the display reads 5 minutes. Allow the IP to complete the cooking cycle, quick-release the pressure and remove the lid once safe to do so.
Carefully remove the cooked omelet from the bowl, using a thin flexible spatula. Transfer it to a plate and fill one half with the sautéed onion, diced tomato, bacon and spinach (or desired fillings). Then fold the other half over and serve warm.
BREAKFAST COBBLER
If you are anything like me, you need a little variety in your life. Waking up to the same breakfast day after day can be convenient and reliable, but it can get a bit boring. This breakfast cobbler is a great way to use pressure cooking in a less obvious way, and it simultaneously brings a delicious variation to your morning meal!
MAKES: 2 SERVINGS
1 pear, diced
1 apple, diced
1 plum, diced
2 tbsp (30 ml) local honey
3 tbsp (45 ml) coconut oil
½ tsp ground cinnamon
¼ cup (19 g) unsweetened shredded coconut
¼ cup (30 g) pecan pieces
2 tbsp (20 g) sunflower seeds (salted and roasted will work)
Optional garnish: Coconut whipped cream
Place your cut fruit into the stainless steel bowl of your Instant Pot. Spoon in the honey and coconut oil, sprinkle the cinnamon, secure the lid and close off the pressure valve. Press the Steam button; the display will read 10 minutes. Allow the fruit to cook, and quick-release the pressure once the cooking cycle has completed. Remove the lid once safe to do so and transfer the cooked fruit with a slotted spoon or skimmer into a serving bowl. Now place the coconut, pecans and sunflower seeds into the residual liquid and press the Sauté button. Allow the contents to cook, shifting them regularly so they do not burn. Once they are nicely browned and toasted, about 5 minutes or so, remove them and top your cooked fruit. Serve warm and topped with coconut whipped cream if desired.
INDIVIDUAL CRUSTLESS QUICHE
I always feel like weekday breakfasts can be the hardest to conquer because of the daily hustle. Packing lunches, delivering kids to school, catching the bus or train to work or running out the door during rush hour often means we have less time to fuel our bodies. The great thing about these savory crustless quiches is you can actually make them ahead of time for the week and grab one in the morning, no labor required. To reheat, just toss one in your toaster oven for a cycle and a good solid breakfast is ready in minutes.
MAKES: 3–4 SERVINGS
1 tbsp (15 ml) ghee, olive oil or lard
1/3 cup (67 g) onion, diced
1/3 cup (22 g) freshly sliced mushrooms
3 pastured eggs
¼ cup (60 ml) dairy-free milk or water
¼ cup (10 g) baby spinach, chopped
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp sea salt
Pinch black pepper
1 cup (240 ml) water
To begin, heat your ghee or preferred cooking fat by pressing the Sauté button. Toss in your onion and mushrooms and cook them for 5–8 minutes, shifting them regularly, until they are soft and beginning to brown. Remove them from the stainless steel bowl and set them aside. Now in a mixing bowl, whisk together your eggs, dairy-free milk and all of the remaining ingredients, including the sautéed onions and mushrooms.
Divide the quiche mixture into 3 or 4 individual-sized greased casserole dishes. This can be anything from a stainless steel tart pan, soufflé dish, a ceramic ramekin or a glass pan. Make sure the dishes are heat tolerant. Pour 1 cup (240 ml) of water into the IP stainless steel bowl and place the steaming rack into the bowl. Now lower your uncooked quiche pans onto the steaming rack. If you do not have room for all of them, you can actually stack them on top of each other and they will still cook through.
Secure the lid and close off the pressure valve. Press the Manual button and press the "-" button until the time reflects 10 minutes. Allow the cooking cycle to complete, and then quick-release the pressure valve and remove the lid when safe to do so. Carefully remove the mini quiches and serve warm. You can also make them ahead and refrigerate them covered. Then you can just reheat through the week and breakfast is served!
PERFECTLY PEELABLE HARD-BOILED EGGS
Whether you love to devil them or just shake a little sea salt and pepper on them, hard-boiled eggs are versatile and the perfect "grab and go" food. If you have been looking for the most efficient way to have them ready in the fridge for your busy life, this method is the way to go!
MAKES: 6 SERVINGS
1 cup (240 ml) water
6 pastured eggs (or more or less)
Plug in your Instant Pot and pour the water in the bottom of the stainless bowl. Put in a stainless strainer/steamer basket (there is one that comes with the IP). Place your desired number of eggs on top of the opened steamer basket. Put the lid on and press the Manual button. With the "-" button, adjust it to 8 minutes on the display. Close and lock the lid and make sure the vent on top is closed. Let the IP do its magic, and then quick-release the pressure valve. Let cool slightly and vent completely before opening lid. Transfer eggs to fridge or allow to cool slightly before eating.
MEXI-EGG CUPS
These fun little egg cups are completely edible because their colorful cups are made of peppers! This is a fantastic brunch idea and is an excellent way to pack in extra veggies. Seasoned with garlic, onion and cumin, you can top these with chopped onion, tomatoes, avocado and lots of fresh cilantro!
MAKES: 4 SERVINGS
2 large peppers (red or green bells work well)
8 pastured eggs
1 tsp (5 g) sea salt
½ tsp onion powder
½ tsp garlic powder
¼ tsp cumin
¼ tsp ground black pepper
1 cup (240 ml) water
Optional garnishes: diced onion, tomato, avocado, salsa and
cilantro sprigs
Start by slicing your peppers horizontally so that each one makes two "cups." Hollow out the interior of each to remove any seeds. Now crack two eggs into each of the pepper halves. Divide the seasonings among the 4 servings, so that each half gets a quarter of the seasonings. Now lower your Instant Pot steaming rack into the stainless steel IP bowl and pour a cup (240 ml) of water into the bottom of the bowl. Next, lower your egg-filled peppers onto the rack, placing them carefully so they do not topple over during cooking. Make a tin foil "tent" to place over the peppers so that extra water does not drip into the eggs while they are cooking. Now secure the lid and seal the pressure valve closed. Press the Manual button and then the Pressure button so that the Low Pressure light is illuminated. Now press the "-" button until 4 minutes is displayed. Allow the cooking cycle to complete, and then quick-release the pressure valve and remove the lid when safe to do so. Serve garnished with onions, tomato, avocado, fresh salsa or cilantro.
PALEO BREAKFAST [right arrow]PORRIDGE
Hot oatmeal or porridge is such a comforting morning meal, especially during the winter months. In this recipe, I use a blend of nuts, seeds and coconut to make a grain-free porridge you can make ahead in larger batches and simply reheat through the week.
MAKES: 2 SERVINGS
½ cup (55 g) cashews (raw unsalted)
¼ cup (33 g) pepitas, shelled
½ cup (60 g) pecan halves
½ cup (38 g) unsweetened dried coconut shreds
1 cup (240 ml) water
2 tsp (10 ml) coconut oil, melted
1 tbsp (15 ml) maple syrup or honey
Optional garnishes: Fresh fruit, coconut sugar or ghee
Combine all of the ingredients except for the water, coconut oil and maple syrup in a blender or food processor, and blend for around 30 seconds or until the mixture becomes a meal (like almond meal). Transfer the contents to the stainless steel bowl of your Instant Pot and stir in the water, oil and maple syrup. Secure the lid, close off the pressure valve and press the Porridge button. Now press the "-" button until the display reads 3 minutes. Allow the porridge to cook. Release the pressure valve and remove the lid once safe to do so. Stir the porridge once more and serve topped with fresh fruit, a bit of coconut sugar or ghee, if desired.
CINNAMON APPLESAUCE
Applesauce is simple, soothing and a great way to start your day when you want something light and satisfying. This quick cinnamon applesauce can be made ahead, refrigerated and eaten throughout the week.
MAKES: 4 SERVINGS
5 apples, any variety
1 tbsp (8 g) ground cinnamon
½ cup (120 ml) 100% apple juice or cider
3 tbsp (21 g) grass-fed collagen powder
Core and seed apples and coarsely chop.
If using a pressure cooker or Instant Pot, place apples, ground cinnamon and juice into cooker. Secure the lid and manually select 5 minutes on high pressure. Once complete, quick-release the pressure and when appropriate, remove the lid.
When cooked, transfer contents to a blender or use an immersion blender to purée into sauce. Once smooth, add in the grass-fed collagen and stir to combine. Chill and serve.
BREAKFAST CASSEROLE
Pop this beauty into your Instant Pot and you've got breakfast for a week! OK, six days, but who's counting? This veggie-packed casserole is filling and perfect for on-the-go meals. If you want to add meat, sausage is the perfect companion!
MAKES: 6 SERVINGS
6 eggs
1 small sweet potato, diced
1 small onion, diced
1 yellow pepper, diced
1 tsp (5 g) sea salt
½ tsp garlic powder
½ tsp onion powder
½ tsp salt-free all-purpose seasoning
2 tbsp (30 ml) cooking fat (ghee, olive oil, avocado oil)
1 cup (240 ml) water
Optional garnish: ¼ cup (12 g) green onions, diced
Combine all of the ingredients except for the green onions in a mixing bowl and stir well. Pour the mixture into a small casserole dish (mine was 7 × 5-inches [18 × 13-cm] and glass). Now pour the water into the stainless steel bowl of your Instant Pot and lower in the steam tray. Next, lower in your filled casserole dish and make a foil "tent" so the water will deflect off while cooking. Secure the lid and close off the pressure valve. Press the Manual button and allow it to cook for the 30 minutes displayed. Quick-release the pressure valve when cooking is complete and carefully remove the lid when safe to do so. Remove the casserole dish when you are able to do so safely, and slice and serve with green onion garnish. Refrigerate individual slices and eat throughout the week as desired.
CULTURED COCONUT MILK YOGURT
Not a fan of eggs for breakfast? No worries! This cultured coconut milk yogurt is lightly sweetened and perfectly topped with grain-free granola!
MAKES: 3 SERVINGS
2 (13.5-oz [370-ml]) cans full-fat coconut milk
3 small heat-resistant and tempered glass bowls or yogurt cups
1 tsp (5 ml) 100% vanilla extract
3 tbsp (45 ml) 100% maple syrup
2 tbsp (16 g) tapioca starch or arrowroot
1 tsp (2 g) probiotic powder (I used 200 billion cfu)
1 cup (240 ml) water
TO SERVE (OPTIONAL)
Fruit
Grain-free granola
Chill one can of coconut milk in the fridge for at least an hour. Sterilize the heat-resistant and tempered glass bowls or yogurt cups with boiling water or by running them through the dishwasher. Set them aside.
In a medium saucepan, combine one can of coconut milk, the coconut cream from the chilled can of coconut milk, vanilla and maple syrup over low heat. Stir or whisk until the cream is melted down and incorporated into the mix. Remove ¼ cup (22 g) of the mixture from the pot and whisk in the tapioca starch. Reincorporate this slurry into the heated yogurt mixture. Stir once more and then remove the saucepan from heat.
Once the yogurt mixture has cooled to around 100°F (38°C), stir in the probiotic powder. Doing so prematurely may result in killing the bacteria, destroying its ability to culture properly, so be sure to let the yogurt cool.
Now pour the water into the stainless bowl of your Instant Pot. Fill your glass bowls with the yogurt mix and place them inside the Instant Pot bowl. If your bowls do not all fit at once, you may stack them on top of each other as long as they do not spill over. Secure the lid and select the Yogurt feature. Cook for 6 hours and then remove the lid, take out the yogurt bowls, cover them and transfer them to the refrigerator to firm up further. Top with fresh fruit, grain-free granola or any other desired topping.
LEGIT BREAD UNDER PRESSURE
You may already be familiar with this recipe from online or from the Paleo Kids Cookbook! This method actually bakes bread in the Instant Pot, which is fantastic if you are traveling or need an alternate way to get your BLT hoppin'!
MAKES: 12 SERVINGS
¾ cup (96 g) cassava flour
¼ cup (40 g) potato starch
1 tsp (4 g) baking soda
1 tsp (4 g) sea salt
3 tbsp (28 g) psyllium husk powder (finely ground)
2 tbsp (12 g) coconut flour
7 pastured eggs
3 tbsp (45 ml) cooking fat of choice (olive oil, coconut oil,
avocado oil or ghee)
1 tbsp (15 ml) apple cider vinegar
1/3 cup (113 g) local raw honey
In one mixing bowl, stir together the dry ingredients. In another bowl, combine the wet ones, stirring well to combine. Keep them separate until right before you are ready to bake. Grease a coffee canister or other vertically shaped cylinder that is safe for pressure cooking. I used a ceramic container.
Mix together the wet and dry ingredients and use an immersion blender (or regular blender) to get a smooth consistency. Immediately spoon the batter into the container you've selected, making sure it is thoroughly greased first. Now pour 3 cups (710 ml) of water into the stainless steel bowl of your Instant Pot and place your filled baking cylinder directly into the water. Grease a piece of foil and place the greased side down on top of your baking cylinder. It does not need to be fitted tightly, just secure enough to prevent water from getting inside the bread.
Next, secure the lid, close the pressure valve and press the Manual button. Then press the "+" button until 45 minutes is displayed. Allow the bread to cook. Quick-release the pressure valve and remove the lid when safe to do so.
Carefully pull the baking cylinder out and turn it upside down to release the bread. Slice and serve right away or store at room temp for a few days in an airtight container.
(Continues...)
Excerpted from Paleo Cooking with your Instant Pot by Jennifer Robins. Copyright © 2017 Jennifer Robins. 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
Grain-Free Morning Fare in a Minute 11
Decked-Out Omelet 13
Breakfast Cobbler 14
Individual Crustless Quiche 17
Perfectly Peelable Hard-Boiled Eggs 18
Mexi-Egg Cups 21
Paleo Breakfast Porridge 22
Cinnamon Applesauce 25
Breakfast Casserole 26
Cultured Coconut Milk Yogurt 29
Legit Bread Under Pressure 30
Proteins in a Pinch 33
Easy Grain-Free Meatballs 35
Shrimp Scampi 36
Honey Sriracha Chicken Wings 39
Shrimp Cocktail 40
Beef Stroganoff 43
Teriyaki Jumbo Scallops 44
Bacon Turkey Meatloaf 47
Veggie Stuffed Eggplant 48
Zesty Citrus Pulled Chicken 51
Pressure-Cooked Sirloin Steak 52
Cilantro Chicken Meatballs 55
Instant Pot Roast 56
Chicken Tikka Masala 59
BBQ Beef Short Ribs 60
Rotisserie Chicken 63
Parchment-Wrapped Salmon 64
Carnitas 67
Lemon Garlic Chicken 68
Honey Balsamic Pork Chops 71
Salad Topper Turkey Fillets 72
Creamy Buffalo Chicken Legs 75
Stuffed Cabbage Rolls 76
Speedy Soups, Stews + Sauces 79
Chicken Stock 81
Beef Stock 82
Cream of Mushroom Soup 85
Savory Lamb Goulash 86
Loaded Baked Potato Soup 89
Cowboy Chili 90
Creamy Tomato Soup 93
Butternut Squash Bisque 94
Italian Wedding Soup 97
Southern Shrimp Chowder 98
Vegetable Beef Soup 101
Egg Roll 5oup 102
Fish Curry (Green) 105
Simple Beef Stew 106
Caulifredo Sauce 109
Mushroom Pasta Sauce 110
Bolognese 113
BBQ Sauce 114
Quick Sides 117
Garlic Dill Carrots 119
Smoky Mushrooms + Onions 120
"Roasted" Rainbow Fingerling Potatoes 123
Artichokes with Melted Ghee 124
Stir-Fried Garlicky Green Beans 127
Picnic Perfect Egg Salad 128
Potato Salad 131
Spaghetti Squash 132
Steamed Greens + Bacon 135
Pressure-Cooked Cranberry 5auce 136
"Baked" Sweet Potatoes 139
Quick Zucchini Noodles 140
Honeyed Beets 143
"Canned" Green Beans 144
Naturally Sweetened Treats 147
Strawberry Shortcake Mug Cake 149
Tapioca Pudding 150
Chocolate Chip Banana Bread Muffins 153
White Chocolate Fondue 154
Lemon Custard 157
Chocolate Pots De Crème 158
Grain-Free Blissful Brownies 161
Fruit-Sweetened Cranberry Orange Loaves 162
Hidden Spinach Bundt Cakes 165
Individual Cheesecakes with Graham Crust 166
Hot Beverages in a Blink 169
Chai Tea Latte 171
Orange Pomegranate Tea 172
Hands-Free Hot Chocolate 175
Mulled Cider 176
5-Minute Eggnog 179
Peppermint Cocoa 180
Honey Lemon Soother 183
Quick Reference Guide 184
Acknowledgments 185
About the Author 186
Index 187