Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
¼ cup olive oil
1 tablespoon coconut flour
1 tablespoons thyme, chopped
Salt and black pepper to the taste
3 garlic cloves, minced
1 and ¼ cup chicken stock
10 ounces shiitake mushrooms, chopped
10 ounces cremini mushrooms, chopped
10 ounces Portobello mushrooms, chopped
1 ounce parmesan cheese, grated
½ cup coconut cream
1 tablespoons parsley, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion, salt, pepper, flour, garlic and thyme, stir well and cook for 5 minutes.
Add stock, shiitake, cremini and Portobello mushrooms, stir, cover and cook on High for 25 minutes.
Add cream, cheese and parsley, stir, set the pot on Simmer mode, cook dip for 5 minutes more, transfer to bowls and serve as a dip.
Enjoy!
Nutrition: calories 152, fat 5, fiber 4, carbs 10, protein 6
Cauliflower Dip
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 tablespoons ghee
8 garlic cloves, minced
7 cups veggie stock
6 cups cauliflower florets
Salt and black pepper to the taste
½ cup coconut milk
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add garlic, salt and pepper, stir and cook for 2 minutes.
Add stock and cauliflower to the pot, heat up, cover and cook on High for 7 minutes.
Transfer cauliflower and 1 cup stock to your blender, add milk and blend well for a few minutes.
Transfer to a bowl and serve as a dip for veggies.
Enjoy!
Nutrition: calories 100, fat 4, fiber 4, carbs 7, protein 7
Spicy Mango Dip
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
1 shallot, chopped
1 tablespoon coconut oil
¼ teaspoon cardamom powder
2 tablespoons ginger, minced
½ teaspoon cinnamon powder
2 mangos, peeled and chopped
2 red hot chilies, chopped
1 apple, cored and chopped
¼ cup raisins
5 tablespoons stevia
1 and ¼ apple cider vinegar
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add shallot and ginger, stir and cook for 3 minutes.
Add cinnamon, hot peppers, cardamom, mangos, apple, raisins, stevia and cider, stir, cover and cook on High for 7 minutes.
Set the pot on simmer mode, cook your dip for 6 minutes more, transfer to bowls and serve cold as a snack.
Enjoy!
Nutrition: calories 100, fat 2, fiber 1, carbs 3, protein 1
Tomato Dip
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 20
Ingredients:
2 pounds tomatoes, peeled and chopped
1 apple, cored and chopped
1 yellow onion, chopped
3 ounces dates chopped
Salt to the taste
3 teaspoons whole spice
½ pint balsamic vinegar
4 tablespoons stevia
Directions:
Put tomatoes, apple, onion, dates, salt, whole spice and half of the vinegar in your instant pot, stir, cover and cook on High for 10 minutes.
Set the pot on simmer mode, add the rest of the vinegar and stevia, stir, cook for a few minutes more until it thickens, transfer to bowls and serve as a snack.
Enjoy!
Nutrition: calories 100, fat 3, fiber 3, carbs 6, protein 2
Mustard and Mushrooms Dip
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
6 ounces mushrooms, chopped
3 tablespoon olive oil
1 thyme sprigs
1 garlic clove, minced
4 ounces beef stock
1 tablespoon balsamic vinegar
1 tablespoon mustard
2 tablespoon coconut cream
2 tablespoons parsley, finely chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add thyme, mushrooms and garlic, stir and sauté for 4 minutes.
Add vinegar and stock, stir, cover, cook on High for 3 minutes, discard thyme, add mustard, coconut cream and parsley, stir, set the pot on simmer mode and cook for 3 minutes more.
Divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 4, protein 3
Artichoke Dip
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
14 ounces canned artichoke hearts
8 ounces cream cheese
8 ounces mozzarella cheese, shredded
16 ounces parmesan cheese, grated
10 ounces spinach, torn
1 teaspoon onion powder
½ cup chicken stock
½ cup coconut cream
3 garlic cloves, minced
½ cup mayonnaise
Directions:
In your instant pot, mix artichokes with stock, garlic, spinach, cream cheese, coconut cream, onion powder and mayo, stir, cover and cook on High for 5 minutes.
Add mozzarella and parmesan, stir well, transfer to a bowl and serve as a snack.
Enjoy!
Nutrition: calories 200, fat 3, fiber 0, carbs 4, protein 7
Asparagus and Prosciutto Appetizer
Preparation time: 5 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
8 asparagus spears
8 ounces prosciutto slices
2 cups water
A pinch of salt
Directions:
Wrap asparagus spears in prosciutto slices and place them on a cutting board.
Add the water to your instant pot, add a pinch of salt, add steamer basket, place asparagus inside, cover and cook on High for 4 minutes.
Arrange asparagus on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 83, fat 3, fiber 2, carbs 6, protein 3
Salmon Patties
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 teaspoon olive oil
1 egg, whisked
4 tablespoons coconut flour
1 pound salmon meat, minced
2 tablespoons lemon zest, grated
Salt and black pepper to the taste
Arugula leaves for serving
Directions:
Put salmon in your food processor, blend it, transfer to a bowl, add salt, pepper, lemon zest, coconut and egg, stir well and shape small patties out of this mix.
Set your instant pot on sauté mode, add oil, heat it up, add patties and cook them for 3 minutes on each side.
Arrange arugula on a platter, add salmon patties on top and serve as an appetizer.
Enjoy!
Nutrition: calories 162, fat 3, fiber 2, carbs 6, protein 16
Cod Puddings
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound cod fillets, skinless, boneless cut into medium pieces
2 tablespoons parsley, chopped
4 ou
nces coconut flour
2 teaspoons lemon juice
2 eggs, whisked
2 ounces ghee, melted
½ pint coconut milk, hot
½ pint shrimp sauce
Salt and black pepper to the taste
½ pint water
Directions:
In a bowl, mix fish with flour, lemon juice, shrimp sauce, parsley, eggs, salt and pepper and stir.
Add milk and melted ghee, stir well and leave aside for a couple of minutes.
Divide this mix greased ramekins.
Add the water to your instant pot, add the steamer basket, add puddings inside, cover and cook on High for 15 minutes.
Serve the warm.
Enjoy!
Nutrition: calories 172, fat 3, fiber 2, carbs 5, protein 6
Mussels Appetizer
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
2 pounds mussels, cleaned and scrubbed
1 white onion, chopped
½ cup veggie stock
2 garlic cloves, minced
½ cup water
A drizzle of extra virgin olive oil
Directions:
Set instant pot on Sauté mode, add oil, heat it up, garlic and onion, stir and cook for 4 minutes.
Add stock, stir and cook for 1 minute.
Add the steamer basket, add mussels inside, cover and cook on High for 2 minutes.
Arrange mussels on a platter and serve with some of the cooking juices drizzled all over.
Enjoy!
Nutrition: calories 82, fat 3, fiber 2, carbs 3, protein 2
Italian Mussels Appetizer
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
28 ounces canned tomatoes, chopped
2 pounds mussels, scrubbed
2 jalapeno peppers, chopped
½ cup white onion, chopped
¼ cup veggie stock
¼ cup olive oil
¼ cup balsamic vinegar
2 tablespoons red pepper flakes, crushed
2 garlic cloves, minced
Salt to the taste
½ cup basil, chopped
Directions:
Set your instant pot on Sauté mode, add oil heat it up, add tomatoes, onion, jalapenos, stock, vinegar, garlic and pepper flakes, stir and cook for 5 minutes
Add mussels, stir, cover, cook on Low for 4 minutes, add salt and basil, stir, divide everything into small bowls and serve as an appetizer.
Enjoy!
Nutrition: calories 82, fat 1, fiber 2, carbs 2, protein 6
Spicy Mussels
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
2 pounds mussels, scrubbed
2 tablespoons olive oil
1 yellow onion, chopped
½ cup chicken stock
½ teaspoon red pepper flakes
14 ounces tomatoes, chopped
2 teaspoons garlic, minced
2 teaspoons oregano, dried
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onions, stir and sauté for 3 minutes.
Add pepper flakes, garlic, stock, tomatoes, oregano and mussels, stir, cover and cook on Low for 3 minutes.
Divide mussels into small bowls and serve as an appetizer.
Enjoy!
Nutrition: calories 82, fat 1, fiber 2, carbs 3, protein 2
Mussels Bowls
Preparation time: 5 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
2 pounds mussels, scrubbed
12 ounces veggie stock
1 tablespoon olive oil
1 yellow onion, chopped
8 ounces spicy sausage, chopped
1 tablespoon sweet paprika
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion and sausages, stir and cook for 5 minutes.
Add stock, paprika and mussels, stir, cover, cook on Low for 2 minutes, divide into bowls and serve as an appetizer.
Enjoy!
Nutrition: calories 112, fat 4, fiber 2, carbs 4, protein 10
Clams and Mussels
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
15 small clams
30 mussels, scrubbed
2 chorizo links, sliced
1 yellow onion, chopped
10 ounces veggie stock
2 tablespoons parsley, chopped
1 teaspoon olive oil
Lemon wedges for serving
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion and chorizo, stir and cook for 3 minutes.
Add clams, mussels and stock, stir, cover, cook on High for 10 minutes, add parsley, stir, divide into bowls and serve as an appetizer with lemon wedges on the side.
Enjoy!
Nutrition: calories 172, fat 4, fiber 3, carbs 7, protein 12
Stuffed Clams
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
24 clams, shucked
3 garlic cloves, minced
4 tablespoons ghee
¼ cup parsley, chopped
¼ cup parmesan cheese, grated
1 teaspoon oregano, dried
1 cup almonds, crushed
2 cups water
Lemon wedges
Directions:
In a bowl, mix crushed almonds with parmesan, oregano, parsley, butter and garlic, stir and divide this into exposed clams.
Add the water to your instant pot, add steamer basket, add clams inside, cover and cook on High for 4 minutes.
Arrange clams on a platter and serve them as an appetizer with lemon wedges on the side.
Enjoy!
Nutrition: calories 92, fat 3, fiber 3, carbs 6, protein 5
Shrimp and Sausage Appetizer Bowls
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 and ½ pounds shrimp, heads removed
12 ounces sausage, cooked and chopped
1 tablespoon old bay seasoning
16 ounces chicken stock
Salt and black pepper to the taste
1 teaspoon red pepper flakes, crushed
2 sweet onions, cut into wedges
8 garlic cloves, minced
Directions:
In your instant pot, mix stock with old bay seasoning, pepper flakes, salt, black pepper, onions, garlic, sausage and shrimp, stir, cover and cook on High for 5 minutes.
Divide into small bowls and serve as an appetizer.
Enjoy!
Nutrition: calories 251, fat 4, fiber 3, carbs 6, protein 7
Asian Shrimp Appetizer
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
1 pounds shrimp, peeled and deveined
2 tablespoons coconut aminos
3 tablespoons vinegar
¾ cup pineapple juice
1 cup chicken stock
3 tablespoons stevia
Directions:
Put shrimp, pineapple juice, stock, aminos and stevia in your instant pot, stir a bit, cover and cook on High for 4 minutes.
Arrange shrimp on a platter, drizzle cooking juices all over and serve as an appetizer.
Enjoy!
Nutrition: calories 172, fat 4, fiber 1, carbs 3, protein 20
Mediterranean Octopus Appetizer
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 6
&nbs
p; Ingredients:
1 octopus, cleaned and prepared
2 rosemary sprigs
2 teaspoons oregano, dried
½ yellow onion, chopped
4 thyme sprigs
½ lemon
1 teaspoon black peppercorns
3 tablespoons olive oil
For the marinade:
¼ cup extra virgin olive oil
Juice of ½ lemon
4 garlic cloves, minced
2 thyme sprigs
1 rosemary sprigs
Salt and black pepper to the taste
Directions:
Put the octopus in your instant pot, add oregano, 2 rosemary sprigs, 4 thyme sprigs, onion, lemon, 3 tablespoons olive oil, peppercorns and salt, stir, cover, cook on High for 10 minutes, transfer to a cutting board, cool it down, separate tentacles and transfer them to a bowl.
[2017] Ketogenic Instant Pot Cookbook Page 5