[2017] Ketogenic Instant Pot Cookbook
Page 8
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion, stir and cook for 3 minutes.
Add garlic, water and kale, stir, cover and cook on High for 4 minutes.
Add salt, pepper, vinegar and almonds, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 6, fiber 3, carbs 5, protein 3
Green Cabbage and Paprika
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 and ½ pound green cabbage, shredded
Salt and black pepper to the taste
3 tablespoons ghee
1 cup veggie stock
¼ teaspoon sweet paprika
Directions:
Set your instant pot on sauté mode, add ghee, melt it, add cabbage, salt, pepper and stock, stir, cover and cook on High for 7 minutes.
Add paprika, toss a bit, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 170, fat 4, fiber 2, carbs 5, protein 5
Coconut Cream and Sausage Gravy
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
4 ounces sausages, minced
Salt and black pepper to the taste
1 cup coconut cream
2 tablespoons ghee
½ teaspoon stevia
Directions:
Set your instant pot on sauté mode, add minced sausage, stir and cook for a couple of minutes.
Add ghee, cream, stevia, salt and pepper, stir, cover and cook on High for 5 minutes.
Serve this with a steak.
Enjoy!
Nutrition: calories 125, fat 7, fiber 1, carbs 5, protein 4
Vietnamese Eggplant Side Dish
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 big eggplant, roughly chopped
1 yellow onion, chopped
2 tablespoons olive oil
2 teaspoons chili paste
2 teaspoons garlic, minced
½ cup water
3 tablespoons coconut milk
4 green onions, chopped
For the sauce:
1 teaspoon stevia
½ cup chicken stock
2 tablespoons coconut aminos
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add eggplant and brown for a couple of minutes.
Add yellow onion, garlic, water, chili paste and coconut milk and stir.
Heat up a pan with the chicken stock over medium heat, add stevia and aminos, stir, cook for a couple of minutes and transfer to the instant pot as well.
Cover your instant pot and cook on High for 4 minutes.
Add green onions as well, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 182, fat 3, fiber 4, carbs 7, protein 4
Baby Mushrooms Sauté
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tablespoons ghee
3 tablespoons veggie stock
1 teaspoon garlic powder
16 ounces baby mushrooms
Salt and black pepper to the taste
3 tablespoons onion, dried
3 tablespoons parsley flakes
Directions:
In a bowl, mix parsley flakes with onion, salt, pepper, garlic powder and mushrooms and toss well.
Set your instant pot on sauté mode, add ghee, melt it, add mushrooms mix, stir and cook for 3-4 minutes.
Add stock, cover pot and cook on High for 6 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 172, fat 6, fiber 5, carbs 6, protein 2
Cauliflower and Eggs Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 10
Ingredients:
21 ounces cauliflower, florets separated
1 cup red onion, chopped
1 cup celery, chopped
½ cup water
Salt and black pepper to the taste
2 tablespoons balsamic vinegar
1 teaspoon stevia
4 eggs, hard-boiled, peeled and chopped
1 cup mayonnaise
Directions:
Put the water in your instant pot, add steamer basket, add cauliflower, cover pot and cook on High for 5 minutes.
Transfer cauliflower to a bowl, add eggs, celery and onion and toss.
In a separate bowl, mix mayo with salt, pepper, vinegar and stevia and whisk well.
Add this to your salad, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 171, fat 6, fiber 2, carbs 6, protein 3
Asparagus and Cheese Side Dish
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
10 ounces asparagus, cut into medium pieces
Salt and black pepper to the taste
2 tablespoons parmesan, grated
1/3 cup Monterey jack cheese, shredded
2 tablespoons mustard
2 ounces cream cheese
1/3 cup coconut cream
3 tablespoons bacon, cooked and crumbled
Directions:
In your instant pot, mix asparagus with salt, pepper, parmesan, Monterey jack cheese, mustard, cream cheese, coconut cream and bacon, stir, cover and cook on High for 6 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 156, fat 3, fiber 2, carbs 5, protein 7
Sprouts and Apple Side Dish
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 green apple, cored and julienned
1 and ½ teaspoons olive oil
4 cups alfalfa sprouts
Salt and black pepper to the taste
¼ cup coconut milk
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add apple and sprouts, stir, cover pot and cook on High for 5 minutes.
Add salt, pepper and coconut milk, stir, cover pot again and cook on High for 2 minutes more.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 3, fiber 1, carbs 3, protein 3
Radishes and Chives
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
2 cups radishes, cut into quarters
½ cup chicken stock
Salt and black pepper to the taste
2 tablespoons ghee, melted
1 tablespoon chives, chopped
1 tablespoon lemon zest, grated
Directions:
In your instant pot, mix radishes with stock, salt, pepper and lemon zest, stir, cover pot and cook on High for 7 minutes.
Add melted ghee, toss a bit, divide between plates, sprinkle chives on top and serve as a side dish.
Enjoy!
Nutrition: calories 102, fat 4, fiber 1, carbs 6, protein 5
Hot Radishes with Bacon and Cheese
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
7 ounces red radishes, halved
½ cup veggie stock
2 tablespoons coconut cream
2 bacon slices, chopped
1 tablespoon green onion, chopped
1 tablespoon cheddar cheese, grate
d
Hot sauce to the taste
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 radishes, salt, pepper and stock, stir, cover and cook on High for 4 minutes.
Add green onion, cream, cheese and hot sauce, stir, cover the pot again and cook on High for 2 minutes more.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 170, fat 16, fiber 3, carbs 6, protein 12
Avocado Side Salad
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
4 cups mixed lettuce leaves, torn
4 eggs
2 cups water
2 teaspoons mustard
1 avocado, pitted and sliced
¼ cup mayonnaise
2 garlic cloves, minced
1 tablespoon chives, chopped
Salt and black pepper to the taste
Directions:
Put the water in your instant pot, add steamer basket, add eggs inside, cover pot, cook on High for 7 minutes, cool them down, chop and transfer to a bowl.
Add lettuce, avocado, garlic, chives, salt and pepper and toss.
In a small bowl, mix mustard with mayo, salt and pepper, whisk well, add to salad, toss to coat and serve as a side salad.
Enjoy!
Nutrition: calories 134, fat 7, fiber 4, carbs 7, protein 10
Swiss Chard and Pine Nuts
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 bunch Swiss chard, cut into strips
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 small yellow onion, chopped
¼ teaspoon red pepper flakes
¼ cup pine nuts, toasted
¼ cup raisins
1 tablespoon balsamic vinegar
Salt and black pepper to the taste
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion and chard, stir and cook for 2 minutes.
Add pepper flakes, salt, pepper and vinegar, stir, cover and cook on High for 3 minutes.
Add raisins and pine nuts, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 1, carbs 2, protein 4
Spinach and Chard Mix
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 apple, cored and chopped
1 yellow onion, sliced
4 tablespoons pine nuts, toasted
3 tablespoons olive oil
¼ cup raisins
6 garlic cloves, chopped
¼ cup balsamic vinegar
2 and ½ cups baby spinach
2 and ½ cups Swiss chard, roughly torn
Salt and black pepper to the taste
A pinch of nutmeg
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion and apple, stir and cook for 3 minutes.
Add garlic, raisins, spinach, chard and vinegar, stir, cover and cook on High for 3 minutes.
Add salt, pepper, nutmeg and pine nuts, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 1, fiber 2, carbs 3, protein 3
Cherry Tomatoes and Parmesan Mix
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 8
Ingredients:
1 jalapeno pepper, chopped
4 garlic cloves, minced
Salt and black pepper to the taste
2 pounds cherry tomatoes, cut into halves
1 yellow onion, cut into wedges
¼ cup olive oil
½ teaspoon oregano, dried
1 and ½ cups chicken stock
¼ cup basil, chopped
½ cup parmesan, grated
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion and garlic, stir and cook for 2-3 minutes.
Add jalapeno, tomatoes, oregano, salt, pepper and stock, stir, cover and cook on High for 4 minutes.
Add basil and parmesan, toss a bit, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 3, carbs 5, protein 4
Almond Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
½ cup yellow onion, finely chopped
1 tablespoon ghee
1 celery stalk, chopped
1 and ½ cups cauliflower rice
4 ounces chicken stock
Salt and black pepper to the taste
½ cup almonds, toasted and chopped
2 tablespoons parsley, chopped
Directions:
Set your instant pot on Sauté mode, add ghee, melt it, add celery and onion, stir and sauté for 3 minutes.
Add cauliflower, salt, pepper and stock, stir, cover and cook on High for 4 minutes.
Add parsley and almonds, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 172, fat 3, fiber 5, carbs 7, protein 12
Saffron Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
½ teaspoon saffron threads, crushed
½ cup onion, chopped
2 tablespoons coconut milk
1 and ½ cups cauliflower rice
2 cups veggie stock
Salt and black pepper to the taste
1 tablespoon stevia
1 cinnamon stick
1/3 cup almonds, chopped
Directions:
In a bowl, mix milk with saffron and stir.
Set your instant pot on sauté mode, add oil, heat it up, add onion, stir and cook for 2 minutes.
Add cauliflower rice, stock, saffron mix, stevia, almonds, salt, pepper and cinnamon, stir, cover and cook on High for 5 minutes.
Stir your rice one more time, discard cinnamon, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 162, fat 4, fiber 3, carbs 7, protein 4
Hot Cauliflower Rice and Avocado
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 8
Ingredients:
1 cup cauliflower rice
1 and ¼ cups veggie stock
¼ cup green hot sauce
½ cup cilantro, chopped
½ avocado, pitted, peeled and chopped
Salt and black pepper to the taste
Directions:
In your instant pot, mix cauliflower rice with stock, salt and pepper, stir, cover and cook on High for 4 minutes.
In your blender, mix avocado with hot sauce and cilantro, pulse well and add to cauliflower rice.
Stir everything, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 154, fat 1, fiber 2, carbs 5, protein 7
Celery and Rosemary Side Dish
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 pound celery, peeled and cubed
1 cup water
2 garlic cloves, minced
Salt and black pepper to the taste
¼ teaspoon rosemary, dried
1 tablespoon olive oil
Directions:
Put the water in your instant pot, add steamer ba
sket, add celery cubes inside, cover pot and cook on High for 4 minutes.
In a bowl, mix oil with garlic and rosemary and whisk well.
Add steamed celery, toss well, spread on a lined baking sheet and introduce in a preheated broiler for 3 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 3, fiber 3, carbs 8, protein 3
Lemon Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 and ½ cup cauliflower rice
2 tablespoons ghee
1 tablespoon olive oil
1 yellow onion, chopped
2 tablespoons lemon juice
1 teaspoon lemon zest, grated