[2017] Ketogenic Instant Pot Cookbook
Page 7
A drizzle of olive oil
1 tablespoon garlic, minced
5 ounces spinach
1 and ½ cups water
½ cup coconut cream
8 ounces cream cheese, soft
1 and ½ tablespoons parsley, chopped
2.5 ounces parmesan, grated
1 tablespoon lemon juice
Salt and black pepper to the taste
Directions:
Set your instant pot on sauté mode, add oil heat it up, add spinach, stir, cook for 1 minute and transfer to a bowl.
Add cream cheese, garlic, salt, pepper, coconut cream, parsley, bacon, lemon juice and parmesan, stir well and divide this into 6 ramekins.
Add the water to your instant pot, add steamer basket, add ramekins inside, cover and cook on High for 15 minutes.
Introduce in a preheated broiler for 4 minutes and serve right away.
Enjoy!
Nutrition: calories 255, fat 7, fiber 3, carbs 5, protein 7
Stuffed Mushrooms
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 5
Ingredients:
¼ cup mayo
1 teaspoon garlic powder
1 small yellow onion, chopped
24 ounces white mushroom caps
1 and ½ cups water
Salt and black pepper to the taste
1 teaspoon curry powder
4 ounces cream cheese, soft
¼ cup coconut cream
½ cup Mexican cheese, shredded
1 cup shrimp, cooked, peeled, deveined and chopped
Directions:
In a bowl, mix mayo with garlic powder, onion, curry powder, cream cheese, cream, Mexican cheese, shrimp, salt and pepper, stir and stuff mushrooms with this mix.
Add the water to your instant pot, add steamer basket, add mushrooms inside, cover pot and cook on High for 14 minutes.
Arrange mushrooms on a platter and serve as an appetizer.
Enjoy!
Nutrition: calories 244, fat 16, fiber 3, carbs 7, protein 12
Turkey Meatballs
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 16
Ingredients:
1 egg
Salt and black pepper to the taste
¼ cup coconut flour
2 tablespoons sun-dried tomatoes, chopped
1 pound turkey meat, ground
½ teaspoon garlic powder
½ cup mozzarella cheese, shredded
2 tablespoons olive oil
¼ cup tomato paste
2 tablespoon basil, chopped
Directions:
In a bowl, mix turkey with salt, pepper, egg, flour, garlic powder, sun-dried tomatoes, mozzarella and basil, stir well and shape 12 meatballs out of this mix.
Set your instant pot on sauté mode, add oil, heat it up, add meatballs, stir and brown for 2 minutes on each side.
Add tomato paste over them, toss a bit, cover and cook on High for 8 minutes.
Arrange meatballs on a platter and serve them right away.
Enjoy!
Nutrition: calories 100, fat 6, fiber 3, carbs 5, protein 3
Italian Chicken Wings
Preparation time: 10 minutes
Cooking time: 27 minutes
Servings: 6
Ingredients:
6-pound chicken wings, cut into halves
2 cups water
Salt and black pepper to the taste
½ teaspoon Italian seasoning
2 tablespoons ghee
½ cup parmesan cheese, grated
A pinch of red pepper flakes, crushed
1 teaspoon garlic powder
1 egg
Directions:
Put the water in your instant pot, add the trivet, add chicken wings, cover and cook on High for 7 minutes.
Meanwhile, in your blender, mix ghee with cheese, egg, salt, pepper, pepper flakes, garlic powder and Italian seasoning and blend very well.
Arrange chicken wings on a lined baking sheet, pour cheese sauce over them, introduce in preheated broiler and broil for 5 minutes.
Flip and broil for 5 minutes more, arrange them all on a platter and serve.
Enjoy!
Nutrition: calories 134, fat 5, fiber 1, carbs 2, protein 7
Zucchini Rolls
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 24
Ingredients:
2 tablespoons olive oil
3 zucchinis, thinly sliced
24 basil leaves
2 tablespoons mint, chopped
1 and ½ cups water
1 and 1/3 cup ricotta cheese
Salt and black pepper to the taste
¼ cup basil, chopped
Tomato sauce for serving
Directions:
Set your instant pot on sauté mode, add zucchini slices, drizzle the oil over them, season with salt and pepper, cook for 2 minutes on each side and transfer to a plate.
In a bowl, mix ricotta with chopped basil, mint, salt and pepper, stir, divide this into zucchini slices and roll them.
Add the water to your instant pot, add steamer basket, add zucchini rolls inside, cover and cook on High for 3 minutes.
Arrange on a platter and serve with tomato sauce on the side.
Enjoy!
Nutrition: calories 70, fat 3, fiber 1, carbs 2, protein 4
Spicy Salsa
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
1 red onion, chopped
2 tablespoons lime juice
2 avocados, pitted, peeled and chopped
3 jalapeno pepper, chopped
Salt and black pepper to the taste
2 tablespoons cumin powder
½ tomato, chopped
Directions:
In your instant pot, mix onion with avocados, peppers, salt, black pepper, cumin, lime juice and tomato, stir, cover and cook on Low for 3 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 5, protein 4
Salmon Balls
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 tablespoons ghee
2 garlic cloves, minced
1/3 cup onion, chopped
1 pound wild salmon, boneless, skinless and minced
¼ cup chives, chopped
1 egg
2 tablespoons Dijon mustard
1 tablespoon coconut flour
Salt and black pepper to the taste
For the coconut sauce:
4 garlic cloves, minced
2 tablespoons ghee
2 tablespoons Dijon mustard
Juice and zest of 1 lemon
2 cups coconut cream
2 tablespoons chives, chopped
Directions:
Set your instant pot on sauté mode, add 2 tablespoons ghee, heat it up, add onion and 2 garlic cloves, stir, cook for 3 minutes and transfer to a bowl.
Add salmon, chives, coconut flour, salt, pepper, 2 tablespoons mustard and egg, stir and shape medium balls out of this mix.
Set the pot on sauté mode again, add 2 tablespoons ghee, heat it up, add 4 garlic cloves, stir and cook for 1 minute.
Add coconut cream, 2 tablespoons Dijon mustard, lemon juice and zest and chives, stir, drop salmon balls into this sauce, cover pot, cook on High for 6 minutes, arrange on a platter and serve.
Enjoy!
Nutrition: calories 171, fat 5, fiber 1, carbs 6, protein 23
Delicious Oysters
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 3
Ingredients:
6 big oysters, shucked
1 and ½ cups water
3
garlic cloves, minced
1 lemon cut into wedges
1 tablespoon parsley
A pinch of sweet paprika
2 tablespoons melted ghee
Directions:
Divide ghee, parsley, paprika and garlic in each oyster.
Add the water to your instant pot, add steamer basket, add oysters, cover pot and cook on High for 6 minutes.
Arrange oysters on a platter and serve with lemon wedges on the side.
Enjoy!
Nutrition: calories 90, fat 1, fiber 1, carbs 2, protein 4
Tuna Patties
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 12
Ingredients:
15 ounces canned tuna, drained and flaked
3 eggs
½ teaspoon dill, chopped
1 teaspoon parsley, dried
½ cup red onion, chopped
1 and ½ cups water
1 teaspoon garlic powder
Salt and black pepper to the taste
A drizzle of olive oil
Directions:
In a bowl, mix tuna with salt, pepper, dill, parsley, onion, garlic powder and eggs, stir and shape medium patties out of this mix.
Set your instant pot on sauté mode, add a drizzle of oil, heat it up, add tuna patties, cook them for 2 minutes on each side and transfer to a plate.
Clean the pot, add the water, add steamer basket, add tuna cakes, cover pot and cook on High for 4 minutes.
Arrange patties on a platter and serve.
Enjoy!
Nutrition: calories 140, fat 2, fiber 1, carbs 0.6, protein 6
Worcestershire Shrimp
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 2
Ingredients:
½ pound big shrimp, peeled and deveined
2 teaspoons Worcestershire sauce
2 teaspoons olive oil
Juice of 1 lemon
Salt and black pepper to the taste
1 teaspoon Creole seasoning
Directions:
In your instant pot, mix shrimp with Worcestershire sauce, oil, lemon juice, salt, pepper and seasoning, stir, cover and cook on High for 4 minutes.
Arrange shrimp on a lined baking sheet, introduce in preheated broiler and broil for 4 minutes more.
Arrange on a platter and serve.
Enjoy!
Nutrition: calories 120, fat 3, fiber 1, carbs 6, protein 5
Ketogenic Instant Pot Side Dish Recipes
Napa Cabbage Side Salad
Preparation time: 40 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
Salt and black pepper to the taste
1 pound napa cabbage, chopped
1 carrot, julienned
2 tablespoons veggie stock
½ cup daikon radish
3 garlic cloves, minced
3 green onion stalks, chopped
1 tablespoon coconut aminos
3 tablespoons chili flakes
1 tablespoon olive oil
½ inch ginger, grated
Directions:
In a bowl, mix cabbage with salt and black pepper, massage well for 10 minutes, cover and leave aside for 30 minutes.
In another bowl, mix chili flakes with aminos, garlic, oil and ginger and stir whisk well.
Drain cabbage well, transfer to your instant pot, add stock, carrots, green onions, radish and the chili paste you made, stir, cover and cook on High for 5 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 3, fiber 4, carbs 5, protein 2
Asian Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, halved
3 tablespoons chicken stock
Salt and black pepper to the taste
1 teaspoon sesame seeds, toasted
1 tablespoon green onions, chopped
1 and ½ tablespoons stevia
1 tablespoon coconut aminos
2 tablespoons olive oil
1 tablespoon keto sriracha sauce
Directions:
In a bowl, mix oil with coconut aminos, sriracha, stevia, salt and black pepper and whisk well.
Put Brussels sprouts in your instant pot, add sriracha mix, stock, green onions and sesame seeds, stir, cover and cook on High for 4 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 110, fat 4, fiber 2, carbs 4, protein 2
Cauliflower and Parmesan
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 6
Ingredients:
1 cauliflower head, florets separated
½ cup veggie stock
2 garlic cloves, minced
Salt and black pepper to the taste
1/3 cup parmesan, grated
1 tablespoon parsley, chopped
3 tablespoons olive oil
Directions:
In a bowl, mix oil with garlic, salt, pepper and cauliflower florets, toss and transfer to your instant pot.
Add stock, cover pot and cook on High for 4 minutes.
Add parsley and parmesan, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 3, carbs 5, protein 3
Swiss Chard and Garlic
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 2
Ingredients:
2 tablespoons ghee
3 tablespoons lemon juice
½ cup chicken stock
4 bacon slices, chopped
1 bunch Swiss chard, roughly chopped
½ teaspoon garlic paste
Salt and black pepper to the taste
Directions:
Set your instant pot on sauté mode, add bacon, stir and cook for a couple of minutes.
Add ghee, lemon juice and garlic paste and stir.
Add Swiss chard, salt, pepper and stock, cover pot and cook on High for 3 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 160, fat 7, fiber 3, carbs 6, protein 4
Mushroom and Arugula Side Dish
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 tablespoons ghee
Salt and black pepper to the taste
1 pound cremini mushrooms, chopped
4 tablespoons veggie stock
4 bunches arugula
8 slices prosciutto, chopped
2 tablespoons balsamic vinegar
8 sun-dried tomatoes in oil, chopped
1 tablespoon parsley, chopped
Directions:
Set your instant pot on sauté mode, add prosciutto, stir and cook for 2 minutes.
Add ghee, melt it, add mushrooms, salt and pepper, stir and cook for 2 minutes.
Add vinegar, stock and tomatoes, stir, cover and cook on High for 3 minutes.
Add parsley, stir and transfer this mix to a bowl.
Add arugula, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 2, carbs 5, protein 6
Red Chard and Olives
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 bunch red chard, roughly chopped
3 tablespoons veggie stock
2 tablespoons capers
1 yellow onion, chopped
Juice of 1 lemon
Salt and black pe
pper to the taste
1 teaspoon stevia
¼ cup kalamata olives, pitted and chopped
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion, stir and cook for 2 minutes.
Add stevia, olives, chard, salt, pepper and stock, stir, cover and cook on High for 3 minutes.
Add capers and lemon juice, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 123, fat 4, fiber 3, carbs 4, protein 5
Kale and Almonds
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 cup water
1 big kale bunch, roughly chopped
1 tablespoon balsamic vinegar
1/3 cup almonds, toasted
3 garlic cloves, minced
1 small yellow onion, chopped
2 tablespoons olive oil