2 cups chicken stock
2 tablespoons parsley, chopped
Salt and black pepper to the taste
2 tablespoons parmesan, grated
Directions:
Set your instant pot on sauté mode, add ghee and oil, heat them up, add onion, stir and sauté them for 3 minutes.
Add cauliflower rice, stock, lemon juice, salt and pepper, stir, cover and cook on High for 4 minutes.
Add parmesan, lemon zest and parsley, stir well, cover pot and leave aside for 3 minutes more.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 172, fat 3, fiber 3, carbs 4, protein 3
Spinach Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 6
Ingredients:
2 garlic cloves, minced
2 tablespoons olive oil
¾ cup yellow onion, chopped
1 and ½ cups cauliflower rice
12 ounces spinach, chopped
2 and ½ cups hot veggie stock
Salt and black pepper to the taste
4 ounces goat cheese, crumbled
2 tablespoons lemon juice
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion and garlic, stir and cook for 2 minutes.
Add cauliflower rice, stock, salt and pepper, cover and cook on High for 4 minutes.
Add lemon juice and spinach, stir, cover and cook on High for 2 minutes more.
Add goat cheese, stir your rice, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 210, fat 4, fiber 4, carbs 6, protein 8
Squash Puree
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
½ cup water
2 acorn squash, cut into halves and seeded
Salt and black pepper to the taste
¼ teaspoon baking soda
2 tablespoons ghee, melted
½ teaspoon nutmeg, grated
2 tablespoons stevia
Directions:
Add the water to your instant pot, add the steamer basket, add squash halves, season them with salt, pepper and baking soda, cover pot and cook on High for 20 minutes.
Scrape squash flesh, transfer to a bowl, Add salt, pepper, ghee, nutmeg and stevia, mash well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 152, fat 3, fiber 2, carbs 4, protein 3
Celeriac Fries
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 big celeriac, peeled and cut into medium wedges
1 cup water
Salt to the taste
¼ teaspoon baking soda
Olive oil for frying
Directions:
Put the water in your instant pot, add salt and the baking soda, and the steamer basket, add celeriac fries inside, cover, cook on High for 4 minutes, drain and transfer them to a bowl.
Heat up a pan with some olive oil over medium high heat, add celeriac fries, cook until they are gold on all sides, drain grease, transfer them to plates and serve as a side dish.
Enjoy!
Nutrition: calories 182, fat 5, fiber 5, carbs 7, protein 10
Green Beans Side Dish
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound fresh green beans, trimmed
1 small yellow onion, chopped
6 ounces bacon, chopped
1 garlic clove, minced
8 ounces mushrooms, sliced
Salt and black pepper to the taste
A splash of balsamic vinegar
Directions:
Put green beans in your instant pot, add water to cover them, cover the pot, cook at High for 3 minutes, drain and transfer them to a bowl.
Clean your instant pot, set on sauté mode, add bacon, stir and cook for 2 minutes.
Add onion, mushroom and garlic, stir and cook for 3 minutes more.
Return green beans to the pot, add salt, pepper and vinegar, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 152, fat 6, fiber 3, carbs 6, protein 6
Cauliflower and Pineapple Risotto
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 6
Ingredients:
2 cups cauliflower rice
3 cups water
¼ teaspoon sweet paprika
½ pineapple, peeled and chopped
Salt and black pepper to the taste
2 teaspoons olive oil
Directions:
In your instant pot, mix cauliflower rice with pineapple, water, oil, salt and pepper, stir, cover and cook on High for 6 minutes.
Add paprika and more salt and pepper if needed, toss a bit, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 162, fat 4, fiber 3, carbs 6, protein 6
Parsnips Mash
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 and ½ pounds parsnips, chopped
4 tablespoons ghee, melted
Salt and black pepper to the taste
1 and ½ cups beef stock
1 thyme sprigs, chopped
1 yellow onion, roughly chopped
Directions:
Set your instant pot on Sauté mode, add 3 tablespoons ghee, melt it, add onion, stir and cook for 3 minutes.
Add parsnips, stir and cook for 3 minutes more.
Add thyme and stock, cover pot and cook on High for 4 minutes.
Transfer this to your blender, add the rest of the ghee, pulse well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 152, fat 3, fiber 3, carbs 6, protein 8
Cauliflower Mash
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 cauliflower, florets separated
Salt and black pepper to the taste
1 and ½ cups water
½ teaspoon turmeric, ground
1 tablespoon ghee, melted
3 chives, chopped
Directions:
Put the water in your instant pot, add the steamer basket, add cauliflower inside, cover and cook on High for 6 minutes.
Transfer cauliflower to a bowl, mash using a potato masher, add melted ghee, turmeric, salt and pepper and whisk really well.
Divide between plates and serve as a side dish with chives sprinkled on top.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 5, protein 5
Turnips Puree
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
4 turnips, peeled and chopped
½ cup chicken stock
Salt and black pepper to the taste
1 yellow onion, chopped
¼ cup coconut cream
Directions:
In your instant pot, mix turnips with stock and onion, stir, cover, cook on High for 5 minutes, blend using an immersion blender and transfer to a bowl.
Add salt, pepper and cream blend again with your immersion blender, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 3, fiber 3, carbs 7, protein 3
Carrot Mash
Preparation time: 5 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
1 an
d ½ pounds carrots, peeled and chopped
1 tablespoon ghee, melted
Salt and white pepper to the taste
1 cup water
1 tablespoon stevia
Directions:
Put carrots in your instant pot, add water, cover, cook at High for 4 minutes, drain, transfer to a bowl and mash using an immersion blender.
Add ghee, salt, pepper and stevia, blend again, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 5, protein 2
Carrots with Thyme and Dill
Preparation time: 10 minutes
Cooking time; 5 minutes
Servings: 4
Ingredients:
½ cup water
1 pound baby carrots
3 tablespoons stevia
1 tablespoon thyme, chopped
1 tablespoon dill, chopped
Salt to the taste
2 tablespoons ghee
Directions:
Put the water in your instant pot, add the steamer basket, add carrots inside, cover, cook on High for 3 minutes, drain and transfer to a bowl.
Set your instant pot on Sauté mode, add ghee, melt it, add stevia, thyme, dill and return carrots as well.
Stir, cook for a couple of minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 162, fat 4, fiber 4, carbs 8, protein 3
Lemon Broccoli
Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
31 oz broccoli, florets separated
1 cup water
5 lemon slices
Salt and black pepper to the taste
Directions:
Pour the water in your instant pot, add broccoli, salt, pepper and lemon slices, cover and cook on High for 15 minutes.
Drain broccoli, divide between plates, season with more salt and pepper and serve as a side dish.
Enjoy!
Nutrition: calories 82, fat 1, fiber 2, carbs 6, protein 3
Poached Fennel
Preparation time: 5 minutes
Cooking time: 6 minutes
Servings: 3
Ingredients:
2 big fennel bulbs, sliced
2 tablespoons ghee
1 tablespoon coconut flour
2 cups coconut milk
¼ teaspoon nutmeg, ground
Salt and black pepper to the taste.
Directions:
Set your instant pot on Sauté mode, add ghee, melt it, add fennel, stir and cook for 2 minutes.
Add coconut flour, salt, pepper, milk and nutmeg, stir, cover and cook on High for 4 minutes.
Divide poached fennel between plates and serve as a side dish.
Enjoy!
Nutrition: calories 121, fat 2, fiber 3, carbs 6, protein 3
Mixed Bell Peppers Side Dish
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
2 yellow bell peppers, thinly sliced
1 green bell pepper, thinly sliced
2 red bell peppers, thinly sliced
2 tomatoes, chopped
2 garlic cloves, minced
1 red onion, thinly sliced
Salt and black pepper to the taste
1 bunch parsley, finely chopped
A drizzle of olive oil
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion, stir and cook for 2 minutes,
Add red, yellow and green peppers, tomatoes, salt and pepper, stir, cover and cook at High for 6 minutes.
Add garlic and parsley, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 152, fat 3, fiber 3, carbs 5, protein 4
Beet and Garlic
Preparation time: 10 minutes
Cooking time: 18 minutes
Servings: 4
Ingredients:
3 beets, washed
2 cups water
1 tablespoon olive oil
Salt and black pepper to the taste
2 garlic cloves, minced
1 teaspoon lemon juice
Directions:
Put the water in your instant pot, add steamer basket, add beets inside, cover, cook on High for 15 minutes, drain, transfer them to a cutting board, cool them down, peel and cut them into medium cubes.
Clean your instant pot, set on sauté mode, add oil heat it up, add beets, stir and cook for 3 minutes.
Add garlic, lemon juice, salt and pepper, toss well, divide between plates and serve as a side dish,
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 6, protein 3
Green Beans and Tomatoes
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
2 cups tomatoes, chopped
1 tablespoon olive oil
1 garlic clove, minced
1 pound green beans, trimmed
Salt to the taste
½ tablespoon basil, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add garlic, stir and cook for 1 minute.
Add tomatoes and green beans, stir, cover and cook on High for 5 minutes.
Add salt, pepper and basil, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 4, fiber 3, carbs 3, protein 2
Bok Choy and Garlic
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
5 bunches bok choy
5 cups water
2 garlic cloves, minced
1 teaspoon ginger, grated
1 tablespoon olive oil
Salt and black pepper to the taste
Directions:
Put bok choy in your instant pot, add water, cover the pot, cook on High for 7 minutes, drain, chop and transfer to a bowl.
Clean your instant pot, set on sauté mode, add oil, heat it up, add bok choy, salt, pepper, garlic and ginger, stir, cook for 2 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 3, protein 2
Red Cabbage and Applesauce
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
4 garlic cloves, minced
½ cup yellow onion, chopped
1 tablespoon olive oil
6 cups red cabbage, chopped
1 cup water
1 tablespoon balsamic vinegar
1 cup natural applesauce
Salt and black pepper to the taste
Directions:
Set your instant pot on Sauté mode, add the oil, heat it up, add onion and garlic, stir and cook for 3 minutes.
Add cabbage, water, applesauce, vinegar, salt and pepper, stir, cover, cook on High for 10 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 152, fat 4, fiber 6, carbs 10, protein 4
Beets and Capers
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
4 beets
1 cup water
2 tablespoons balsamic vinegar
2 tablespoons capers
A bunch of parsley, chopped
Salt and black pepper to the taste
1 tablespoon olive oil
1 garlic clove, minced
Directions:
Put the water in your instant pot, add the steamer basket, add beets inside, cover and cook on High for 20 minutes.
In a bowl, mi
x parsley with garlic, salt, pepper, olive oil and capers and whisk
Transfer beets to a cutting board, cool them down, peel and slice them and divide them between plates.
Add vinegar and capers mix, toss a bit and serve as a side dish.
Enjoy!
Nutrition: calories 63, fat 2, fiber 1, carbs 2, protein 4
Beet and Arugula Side Salad
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 and ½ pounds beets, washed and halved
2 teaspoons lemon zest, grated
[2017] Ketogenic Instant Pot Cookbook Page 9