[2017] Ketogenic Instant Pot Cookbook
Page 3
1 teaspoon garlic powder
Directions:
Set your instant pot on sauté mode, add beef, onion, garlic, salt and pepper, stir and cook for 3-4 minutes.
Add celery, jalapenos, tomatoes and chilies mix, tomato paste, tomatoes, aminos, cayenne, cumin, onion powder, garlic powder, bay leaf and oregano, stir, cover and cook on High for 15 minutes.
Discard bay leaf, divide stew among bowls and serve.
Enjoy!
Nutrition: calories 327, fat 7, fiber 2, carbs 5, protein 22
Leg of Lamb and Spinach Salad
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
2 garlic cloves, minced
2 cups veggie stock
3 pounds leg of lamb, bone discarded and butterflied
Salt and black pepper to the taste
1 teaspoon cumin, ground
¼ teaspoon thyme, dried
For the salad:
4 ounces feta cheese, crumbled
½ cup pecans, toasted
2 cups spinach
1 and ½ tablespoons lemon juice
¼ cup olive oil
1 cup mint, chopped
Directions:
Rub lamb with salt, pepper, 1 tablespoon oil, thyme, cumin and garlic.
Add the stock to your instant pot, add leg of lamb, cover and cook on High for 40 minutes.
Leave leg of lamb aside to cool down, slice and divide between plates.
Meanwhile, in a bowl, mix spinach with mint, feta cheese, ¼ cup olive oil, lemon juice, pecans, salt and pepper, toss and divide next to lamb slices.
Serve right away.
Enjoy!
Nutrition: calories 234, fat 20, fiber 3, carbs 5, protein 12
Lamb Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
2 pounds lamb meat, cubed
2 tablespoons ghee
3 carrots, chopped
2 cups beef stock
1 tomato, chopped
1 garlic clove, minced
Salt and black pepper to the taste
2 rosemary sprigs, chopped
1 teaspoon thyme, chopped
Directions:
Set your instant pot on sauté mode, add ghee, heat it up, add lamb meat and brown for 2 minutes on all sides.
Add onion, stir and cook for 1 minute more.
Add carrots, tomato, garlic, thyme, rosemary, salt, pepper and stock, stir, cover and cook on High for 15 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 12, fiber 6, carbs 10, protein 36
Beef and Mushroom Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
2 pounds beef chuck roast, cubed
1 cup beef stock
1 cup water
2 yellow onions, chopped
15 ounces canned tomatoes, chopped
4 carrots, chopped
Salt and black pepper to the taste
½ pound mushrooms, sliced
2 celery ribs, chopped
1 tablespoon thyme, chopped
½ teaspoon mustard powder
2 tablespoons coconut flour
Directions:
Set your instant pot on sauté mode, add beef, stir and brown for 2 minutes on each side.
Add tomatoes, mushrooms, onions, carrots, celery, salt, pepper mustard, stock, flour and thyme, stir, cover and cook on High for 15 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 275, fat 7, fiber 4, carbs 7, protein 28
Pomegranate and Walnuts Chicken
Preparation time: 10 minutes
Cooking time: 17 minutes
Servings: 6
Ingredients:
12 chicken thighs
2 cups walnuts, toasted and chopped
Salt and black pepper to the taste
3 tablespoons olive oil
1 yellow onion, chopped
Juice of ½ lemon
¼ teaspoon cardamom, ground
½ teaspoon cinnamon, ground
1 cup pomegranate molasses
2 tablespoons stevia
Directions:
Put walnuts in your food processor, blend and transfer to a bowl.
Set your instant pot on sauté mode, add 2 tablespoons oil, heat it up, add chicken, salt and pepper, brown for a couple of minutes on each side and transfer to a bowl.
Add the rest of the oil to your instant pot, heat it up, add onion, stir and cook for 3 minutes.
Add cardamom, cinnamon, walnuts, pomegranate molasses, chicken, stevia and lemon juice, stir, cover and cook on High for 10 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 265, fat 6, fiber 6, carbs 14, protein 16
Sausages and Mashed Celeriac
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
For the mash
2 celeriac, peeled and cut into cubes
Salt and black pepper to the taste
1 teaspoon mustard powder
1 tablespoon ghee, melted
4 ounces warm coconut milk
6 ounces water
1 tablespoon cheddar cheese, grated
For the sausages:
6 pork sausages
2 tablespoons olive oil
½ cup keto onion jam
2 ounces veggie stock
3 ounces water
Salt and black pepper to the taste
Directions:
Put celeriac cubes in your instant pot, add 6 ounces water, salt and pepper, stir, cover, cook on High for 6 minutes, drain, transfer to a bowl and mash using a potato masher.
Add mustard powder, ghee, milk and cheese, stir really well and leave aside for now.
Set your instant pot on Sauté mode, add oil, heat it up, add sausages and brown them on all sides.
Add onion jam, stock, 3 ounces water, salt and pepper, stir, cover and cook on High for 8 minutes.
Divide sausages on plates, add mashed celeriac on the side and serve with some of the cooking juices from the pot drizzled all over.
Enjoy!
Nutrition: calories 421, fat 12, fiber 4, carbs 7, protein 15
Seafood Summer Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
12 shell clams
12 mussels
1 and ½ pounds shrimp, peeled and deveined
1 and ½ pounds fish fillets, cut into medium pieces
20 ounces canned tomatoes, chopped
5 tablespoons ghee, melted
3 garlic cloves, minced
2 yellow onions, chopped
4 tablespoons parsley, chopped
8 ounces clam juice
1 and ½ cups veggie stock
2 bay leaves
½ teaspoon marjoram, dried
1 tablespoon basil, dried
Salt and black pepper to the taste
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add onion and garlic, stir and cook for a couple of minutes.
Add clam juice, tomatoes, stock, parsley, basil, bay leaves, marjoram, salt and pepper, stir, cover and cook on High for 10 minutes.
Add clams and mussels, stir, set the pot on simmer mode and cook for 8 minutes.
Add fish and shrimp, stir, cook for 4 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 10, fiber 7, carbs 10, protein 17
Mexican Chicken
Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 chicken breasts, boneless and skinless and cubed
1 and ¼ cup jarred keto enchilada sauce
3 cups chicken stock
16 ounces canned tomatoes, chopped
4 ounces canned green chilies, chopped
Salt and black pepper to the taste
2 garlic cloves, minced
1 cup white onion, chopped
1 teaspoon cumin, ground
1 teaspoon oregano
For serving:
Chopped cilantro
Chopped red onion
Shredded cheddar cheese
Directions:
In your instant pot, mix chicken with enchilada sauce, stock, tomatoes, green chilies, salt, pepper, garlic, onion, cumin and oregano, stir, cover and cook on Manual for 15 minutes.
Ladle soup into bowls, serve with chopped cilantro, red onion, and shredded cheese sprinkled all over.
Enjoy!
Nutrition: calories 312, fat 7, fiber 2, carbs 8, protein 14
Okra and Beef Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
1 pound beef, cubed
1 garlic clove, minced
2 cups chicken stock
1 cardamom pod
14 ounces okra
12 ounces tomato sauce
Salt and black pepper to the taste
5 tablespoons parsley, chopped
A drizzle of olive oil
Juice of ½ lemon
For the marinade:
½ teaspoon onion powder
½ teaspoon garlic powder
A pinch of salt
1 tablespoon 7- spice mix
Directions:
In a bowl, mix meat with 7-spice, a pinch of salt, onion and garlic powder, toss to coat and leave aside.
Set your instant pot on Sauté mode, add a drizzle of olive oil, heat it up, add onion, garlic and cardamom, stir and cook for 3 minutes.
Add meat, stir, brown for 2 minutes and mix with okra, stock, tomato sauce, salt and pepper, stir, cover and cook on Low for 20 minutes.
Add lemon juice and parsley, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 273, fat 8, fiber 4, carbs 8, protein 17
Beef and Cabbage Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 6
Ingredients:
2 and ½ pounds beef brisket
2 bay leaves
4 cups water
4 carrots, chopped
3 garlic cloves, chopped
1 cabbage head, roughly shredded
Salt and black pepper to the taste
3 turnips, cut into quarters
Horseradish sauce for serving
Directions:
Put the beef brisket in your instant pot, add water, salt, pepper, garlic and bay leaves, cover and cook at High for 1 hour.
Add carrots, cabbage and turnips, stir, cover the pot again and cook on High for 6 minutes.
Divide stew among plates and serve with horseradish sauce on top.
Enjoy!
Nutrition: calories 293, fat 8, fiber 3, carbs 10, protein 17
Lamb Shanks and Carrots
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
4 lamb shanks
2 tablespoons olive oil
2 tablespoons coconut flour
1 yellow onion, chopped
3 carrots, sliced
2 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon oregano, dried
1 tomato, chopped
2 tablespoons water
4 ounces beef stock
Salt and black pepper to the taste
Directions:
In a bowl, mix lamb shanks with flour, salt and pepper and toss.
Set your instant pot on Sauté mode, add oil, heat it up, add lamb, brown for a couple of minutes on each side and transfer to a bowl.
Add onion, oregano, carrots and garlic to the pot, stir and sauté for 5 minutes.
Add tomato, tomato paste, water, stock and return lamb to pot as well.
Stir, cover, cook on High for 25 minutes, divide everything between plates and serve.
Enjoy!
Nutrition: calories 400, fat 14, fiber 3, carbs 7, protein 30
Pork with Lemon Sauce
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
1 and ½ pounds pork shoulder, chopped
3 garlic cloves, minced
1 cinnamon stick
2 cloves
1 yellow onion, chopped
Juice of 1 lemon
Salt and black pepper to the taste
1 tablespoon ginger, grated
½ cup water
1 teaspoon rosemary, dried
2 tablespoons stevia
2 tablespoons coconut aminos
1 tablespoon olive oil
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add pork, salt and pepper, stir, brown for 5 minutes on each side and transfer to a plate.
Add onions, ginger, garlic, lemon juice, water, stevia, aminos, rosemary, cinnamon, cloves, pork, salt and pepper to the pot, stir, heat up, cover pot and cook on Manual for 50 minutes.
Discard cloves and cinnamon, stir pork mix, divide everything between plates and serve.
Enjoy!
Nutrition: calories 310, fat 4, fiber 2, carbs 12, protein 24
Meatballs and Sauce
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
1 and ½ pounds pork meat, ground
1 egg
2 tablespoons parsley, chopped
4 tablespoons coconut flour
2 garlic cloves, minced
Salt and black pepper to the taste
¾ cup beef stock
½ teaspoon nutmeg, ground
½ teaspoon sweet paprika
2 tablespoons olive oil
2 carrots, chopped
1 celeriac, cubed
1 bay leaf
Directions:
In a bowl, mix ground meat with egg, salt, pepper, parsley, paprika, garlic, 1 tablespoon stock and nutmeg, stir well and dust them with the coconut flour.
Set your instant pot on Sauté mode, add oil, heat it up, add meatballs and brown them on all sides.
Add carrots, bay leaf, celeriac and stock, stir, cover the pot and cook on High for 8 minutes.
Discard bay leaf, divide meatballs and sauce into bowls and serve.
Enjoy!
Nutrition: calories 383, fat 10, fiber 6, carbs 10, protein 15
Salmon and Veggies
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 salmon fillets, boneless
2 cups water
3 tablespoons olive oil
1 lemon, sliced
1 white onion, chopped
3 tomatoes, sliced
4 thyme sprigs, chopped
4 parsley sprigs, chopped
Salt and black pepper to the taste
Directions:
Drizzle the oil on a parchment paper.
Add a layer of tomatoes, salt and pepper.
Drizzle some oil again, add fish and season with salt and pepper.
Drizzle some more oil, add thyme and parsley, onions, lemon slices, salt and pepper and wrap packet.
Add the water to your instant pot, add the steamer basket, add packet
inside, cover and cook on High for 15 minutes.
Unwrap packet, divide fish and veggies between plates and serve.
Enjoy!
Nutrition: calories 200, fat 5, fiber 7, carbs 10, protein 20
Shrimp and Turnips
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 pounds shrimp, peeled and deveined
1 pound tomatoes, peeled and chopped
1 cup water
3 turnips, cut into quarters
4 tablespoons olive oil
4 onions, chopped
1 teaspoon coriander, ground
1 teaspoon curry powder
Juice of 1 lemon
A pinch of salt and black pepper
Directions:
Put the water in your instant pot, add steamer basket, add turnips, cover pot, cook on High for 6 minutes, drain, transfer to a bowl and leave aside for now.
Clean your instant pot, set it on sauté mode, add oil, heat it up, add onions, stir and cook for 5 minutes.
Add salt, coriander, curry, tomatoes, lemon juice, shrimp and turnips, stir, cover and cook on High for 6 minutes more.