[2017] Ketogenic Instant Pot Cookbook
Page 6
Add ¼ cup olive oil, lemon juice, garlic, 1 rosemary sprigs, 2 thyme sprigs, salt and pepper, toss to coat and leave aside for 1 hour.
Place octopus on preheated grill over medium high heat, cook for 3 minutes on each side, arrange on a platter and serve.
Enjoy!
Nutrition: calories 162, fat 3, fiber 1, carbs 2, protein 7
Chinese Squid Appetizer
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 squid, tentacles from 1 squid separated and chopped
1 cup cauliflower rice
14 ounces fish stock
4 tablespoons coconut aminos
1 tablespoon mirin
2 tablespoons stevia
Directions:
In a bowl, mix chopped tentacles with cauliflower rice, stir well and stuff each squid with the mix.
Place squid in your instant pot, add stock, aminos, mirin and stevia, stir, cover and cook on High for 15 minutes.
Arrange stuffed squid on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 162, fat 2, fiber 2, carbs 3, protein 10
Simple Artichokes
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 big artichokes, trimmed
Salt and black pepper to the taste
2 tablespoons lemon juice
¼ cup olive oil
2 teaspoons balsamic vinegar
1 teaspoon oregano, dried
2 garlic cloves, minced
2 cups water
Directions:
Add the water to your instant pot, add the steamer basket, add artichokes inside, cover and cook on High for 8 minutes.
In a bowl, mix lemon juice with vinegar, oil, salt, pepper, garlic and oregano and stir very well.
Cut artichokes in halves, add them to lemon and vinegar mix, toss well, place them on preheated grill over medium high heat, cook for 3 minutes on each side, arrange them on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 162, fat 4, fiber 2, carbs 3, protein 5
Cajun Shrimp
Preparation time: 4 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
1 cup water
1 pound shrimp, peeled and deveined
½ tablespoon Cajun seasoning
1 teaspoon extra virgin olive oil
1 bunch asparagus, trimmed
Directions:
Put the water in your instant pot, add steamer basket, add shrimp and asparagus inside, drizzle Cajun seasoning and oil over them, toss a bit, cover pot and cook on High for 3 minutes.
Arrange on appetizer plates and serve as an appetizer.
Enjoy!
Nutrition: calories 152, fat 2, fiber 3, carbs 8, protein 15
French Endives
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
4 endives, trimmed and halved
Salt and black pepper to the taste
1 tablespoon lemon juice
1 tablespoon ghee
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add endives, season with salt and pepper, drizzle lemon juice, cover pot and cook them on High for 7 minutes.
Arrange endives on a platter, drizzle some of the cooking juice over them and serve as an appetizer.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 7, protein 2
Endives and Ham Appetizer
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 endives, trimmed
1 cup water
Salt and black pepper to the taste
1 tablespoon coconut flour
2 tablespoons ghee
4 slices ham
½ teaspoon nutmeg, ground
14 ounces coconut milk
Directions:
Add the water to your instant pot, add steamer basket, add endives inside, cover, cook them on High for 10 minutes, wrap them in ham and transfer them to a baking dish
Clean your instant pot, set it on simmer mode, add the ghee, heat it up, add coconut flour, milk, salt, pepper and nutmeg, stir and cook for 7 minutes.
Pour milk and nutmeg mix over endives, introduce them in preheated broiler and broil for 10 minutes.
Arrange on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 152, fat 3, fiber 3, carbs 6, protein 12
Eggplant Spread
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 pounds eggplant, peeled and cut into medium chunks
Salt and black pepper to the taste
¼ cup olive oil
4 garlic cloves, minced
½ cup water
3 olives, pitted and sliced
¼ cup lemon juice
1 bunch thyme, chopped
1 tablespoon sesame seed paste
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add eggplant pieces, stir and cook for 5 minutes.
Add garlic, water, salt and pepper, stir, cover, cook on High for 3 minutes, transfer to a blender, add sesame seed paste, lemon juice and thyme, stir and pulse really well.
Transfer to bowls, sprinkle olive slices on top and serve as an appetizer.
Enjoy!
Nutrition: calories 87, fat 4, fiber 2, carbs 6, protein 2
Okra Bowls
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 pound okra, trimmed
6 scallions, chopped
3 green bell peppers, chopped
Salt and black pepper to the taste
2 tablespoons olive oil
1 teaspoon stevia
28 ounces canned tomatoes, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add scallions and bell peppers, stir and cook for 5 minutes.
Add okra, salt, pepper, stevia and tomatoes, stir, cover, cook on High for 10 minutes, divide into small bowls and serve as an appetizer salad.
Enjoy!
Nutrition: calories 121, fat 3, fiber 3, carbs 6, protein 4
Easy Leeks Platter
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 leeks, washed, roots and ends cut off
Salt and black pepper to the taste
1/3 cup water
1 tablespoon ghee
Directions:
Put leeks in your instant pot, add water, ghee, salt and pepper, stir, cover and cook on High for 5 minutes.
Set the pot on sauté mode, cook leeks for a couple more minutes, arrange them on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 73, fat 3, fiber 4, carbs 9, protein 7
Tomatoes Appetizer
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tomatoes, tops cut off and pulp scooped
½ cup water
Salt and black pepper to the taste
1 yellow onion, chopped
1 tablespoon ghee
2 tablespoons celery, chopped
½ cup mushrooms, chopped
1 cup cottage cheese
¼ teaspoon caraway seeds
1 tablespoon parsley, chopped
Directions:
Set your instant pot on sauté mode, add ghee, heat it up,
add onion and celery, stir and cook for 3 minutes.
Add tomato pulp, mushrooms, salt, pepper, cheese, parsley and caraway seeds, stir, cook for 3 minutes more and stuff tomatoes with this mix.
Add the water to your instant pot, add the steamer basket, and stuffed tomatoes inside, cover and cook on High for 4 minutes.
Arrange tomatoes on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 152, fat 2, fiber 4, carbs 6, protein 7
Cinnamon and Pumpkin Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 18
Ingredients:
4 tablespoons ghee
¾ cup pumpkin puree
2 tablespoons flaxseed meal
¼ cup coconut flour
½ cup erythritol
½ teaspoon nutmeg, ground
1 teaspoon cinnamon powder
½ teaspoon baking powder
½ teaspoon baking soda
1 and ½ cups water
1 egg
Directions:
In a bowl, mix ghee with pumpkin puree, egg, flaxseed meal, coconut flour, erythritol, baking soda, baking powder, nutmeg and cinnamon, stir well and divide into a greased muffin pan.
Add the water to your instant pot, add the steamer basket, add muffin pan inside, cover pot and cook on High for 20 minutes.
Arrange muffins on a platter and serve as a snack.
Nutrition: calories 50, fat 3, fiber 1, carbs 2, protein 2
Spicy Chili Balls
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 3
Ingredients:
3 bacon slices
1 cup water
3 ounces cream cheese
¼ teaspoon onion powder
Salt and black pepper to the taste
2 jalapeno peppers, chopped
½ teaspoon parsley, dried
¼ teaspoon garlic powder
Directions:
Set your instant pot on sauté mode, add bacon, cook for a couple of minutes, transfer to paper towels drain grease and crumble it.
In a bowl, mix cream cheese with jalapenos, bacon, onion, garlic powder, parsley, salt and pepper, stir well and shape balls out of this mix.
Clean the pot, add the water, and the steamer basket, add spicy balls inside, cover and cook on High for 2 minutes.
Arrange balls on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 150, fat 5, fiber 1, carbs 2, protein 5
Italian Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 ounces cream cheese, soft
½ cup mozzarella cheese
¼ cup coconut cream
Salt and black pepper to the taste
1/2 cup tomato sauce
4 black olives, pitted and chopped
¼ cup mayonnaise
¼ cup parmesan cheese, grated
1 tablespoon green bell pepper, chopped
6 pepperoni slices, chopped
½ teaspoon Italian seasoning
2 cups water
Directions:
In a bowl, mix cream cheese with mozzarella, coconut cream, mayo, salt and pepper, stir and divide this into 4 ramekins.
Layer tomato sauce, parmesan cheese, bell pepper, pepperoni, Italian seasoning and black olives on top,
Add the water to your instant pot, add the steamer basket, add ramekins inside, cover and cook on High for 20 minutes.
Serve this dip warm with veggie sticks on the side.
Enjoy!
Nutrition: calories 250, fat 15, fiber 4, carbs 4, protein 12
Avocado Dip
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 4
Ingredients:
¼ cup erythritol powder
1 cup water
½ cup cilantro, chopped
2 avocados, pitted, peeled and halved
¼ teaspoon stevia
Juice from 2 limes
Zest of 2 limes, grated
1 cup coconut milk
Directions:
Add the water to your instant pot, add the steamer basket, add avocado halves, cover and cook on High for 2 minutes.
Transfer to your blender, add lime juice and cilantro and pulse well.
Add coconut milk, lime zest, stevia and erythritol powder, pulse again, divide into bowls and serve.
Enjoy!
Nutrition: calories 150, fat 6, fiber 2, carbs 4, protein 2
Minty Shrimp Appetizer
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 16
Ingredients:
2 tablespoons olive oil
10 ounces shrimp, cooked, peeled and deveined
1 tablespoons mint, chopped
2 tablespoons erythritol
1/3 cup blackberries, ground
11 prosciutto slices
1/3 cup veggie stock.
Directions:
Wrap each shrimp in prosciutto slices and drizzle oil over them.
In your instant pot, mix blackberries with mint, stock and erythritol, stir, set on simmer mode and cook for 2 minutes.
Add steamer basket, and wrapped shrimp, cover pot and cook on High for 2 minutes.
Arrange wrapped shrimp on a platter, drizzle mint sauce all over and serve.
Enjoy!
Nutrition: calories 175, fat 6, fiber 2, carbs 1, protein 8
Zucchini Appetizer Salad
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 cup mozzarella, shredded
¼ cup tomato sauce
1 zucchini, roughly sliced
Salt and black pepper to the taste
A pinch of cumin, ground
A drizzle of olive oil
Directions:
In your instant pot, mix zucchini with oil, tomato sauce, salt, pepper and cumin, toss a bit, cover and cook on High for 6 minutes.
Divide between appetizer plates and serve right away.
Enjoy!
Nutrition: calories 130, fat 4, fiber 2, carbs 4, protein 3
Zucchini Hummus
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
4 cups zucchini, chopped
3 tablespoons veggie stock
¼ cup olive oil
Salt and black pepper to the taste
4 garlic cloves, minced
¾ cup sesame seeds paste
½ cup lemon juice
1 tablespoon cumin, ground
Directions:
Set your instant pot on sauté mode, add half of the oil, heat it up, add zucchini and garlic, stir and cook for 2 minutes.
Add stock, salt and pepper, cover pot and cook on High for 4 minutes more.
Transfer zucchini to your blender, add the rest of the oil, sesame seeds paste, lemon juice and cumin, pulse well, transfer to bowls and serve as a snack.
Enjoy!
Nutrition: calories 80, fat 5, fiber 3, carbs 6, protein 7
Crab and Cheese Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
8 bacon strips, sliced
12 ounces crab meat
½ cup mayonnaise
½ cup coconut cream
8 ounces cream cheese
2 poblano pepper, chopped
2 tablespoons lemon juice
Salt and black pepper to the taste
4 garlic cloves, minced
4 green onions, minced
1 cup parmesan cheese, grated
Directions:
Set your instant pot on sauté
mode, add bacon, cook until it’s crispy, transfer to paper towels, drain grease and leave aside.
In a bowl, mix coconut cream with cream cheese, mayo, half of the parmesan, poblano peppers, garlic, lemon juice, green onions, salt, pepper, crab meat and bacon and stir really well.
Clean your instant pot, add crab mix, spread the rest of the parmesan on top, cover and cook on High for 14 minutes.
Divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 200, fat 2, fiber 2, carbs 4, protein 3
Spinach Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
6 bacon slices, cooked and crumbled