[2017] Ketogenic Instant Pot Cookbook
Page 10
2 tablespoons balsamic vinegar
2 tablespoons lemon juice
2 tablespoons stevia
2 scallions, chopped
2 teaspoons mustard
2 cups arugula
Directions:
In your instant pot, mix vinegar and lemon juice and beets, stir, cover and cook on High for 7 minutes.
Peel beets, roughly chop them and transfer them to a bowl,
Add mustard, stevia, scallions and lemon zest and toss.
Add arugula, toss well, divide between plates and serve as a side salad.
Enjoy!
Nutrition: calories 142, fat 3, fiber 2, carbs 6, protein 4
Tomato and Beet Side Salad
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
2 and ½ cups water
8 small beets, trimmed
1 red onion, sliced
4 ounces goat cheese
1 cup balsamic vinegar
Salt and black pepper to the taste
2 tablespoons stevia
1 pint mixed cherry tomatoes, halved
2 tablespoons olive oil
Directions:
Put 1 and ½ cups water in your instant pot, add the steamer basket, add beets, cover, cook on High for 20 minutes, transfer them to a cutting board, cool them down, peel, chop and put them into a bowl.
Clean your instant pot, add the rest of the water, vinegar, stevia, salt and pepper, stir, set the pot on simmer mode and cook for a couple of minutes.
Strain this into a bowl, add onion, leave aside for 10 minutes, drain them well and add to the bowl with the beets.
Also add tomatoes, oil, salt, pepper, 2 tablespoons liquid from the onions and goat cheese, toss everything, divide between plates and serve as a side salad.
Enjoy!
Nutrition: calories 152, fat 4, fiber 3, carbs 4, protein 3
Broccoli and Garlic
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 broccoli head, cut into 4
½ cup water
1 tablespoon olive oil
6 garlic cloves, minced
1 tablespoon balsamic vinegar
Salt and black pepper to the taste
Directions:
Put the water in your instant pot, add the steamer basket, add broccoli inside, cover, cook on Low for 12 minutes, transfer to a bowl filled with ice water, cool it down and drain it.
Clean your instant pot, set it on sauté mode, add oil, heat it up, add garlic, stir and cook for 2 minutes.
Add broccoli, vinegar, salt and pepper, stir, cook for 1 minute more, divide among plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 2, fiber 1, carbs 2, protein 7
Brussels Sprouts and Dill
Preparation time: 4 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, trimmed and halved
½ cup bacon, chopped
Salt and black pepper to the taste
1 tablespoon mustard
1 cup chicken stock
1 tablespoon ghee
2 tablespoons dill, chopped
Directions:
Set your instant pot on Sauté mode, add bacon, stir and cook for 2 minutes
Add sprouts, mustard, stock, salt and pepper, stir, cover and cook on High for 4 minutes.
Add ghee and dill, stir, set the pot on sauté mode, cook everything for a couple more minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 162, fat 4, fiber 3, carbs 6, protein 6
Savoy Cabbage and Bacon
Preparation time: 10 minutes
Cooking time: 9 minutes
Servings: 4
Ingredients:
1 cup bacon, chopped
1 Savoy cabbage head, shredded
¼ teaspoon nutmeg, ground
1 yellow onion, chopped
2 cups beef stock
Salt and black pepper to the taste
1 bay leaf
1 cup coconut milk
2 tablespoons parsley flakes
Directions:
Set your instant pot on Sauté mode, add bacon and onion, stir and cook for 2 minutes.
Add stock, cabbage, bay leaf, salt, pepper and nutmeg, stir, cover, cook on High for 5 minutes, mix with milk and parsley, stir and cook on sauté mode for 4 minutes more.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 157, fat 3, fiber 3, carbs 6, protein 6
Sweet Cabbage
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
1 cabbage, cut into 8 wedges
1 tablespoon olive oil
1 carrot, grated
¼ cup balsamic vinegar
1 and ¼ cups water
1 teaspoon stevia
A pinch of cayenne pepper
½ teaspoon red pepper flakes
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add cabbage, stir and cook for 3 minutes.
Add carrots, water, stevia, vinegar, cayenne and pepper flakes, stir, cover and cook at High for 5 minutes.
Divide between plates and serve right away.
Enjoy!
Nutrition: calories 100, fat 3, fiber 3, carbs 4, protein 4
Collard Greens and Tomato Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 bunch collard greens, trimmed
2 tablespoons olive oil
½ cup chicken stock
2 tablespoons tomato puree
1 yellow onion, chopped
3 garlic cloves, minced
Salt and black pepper to the taste
1 tablespoon balsamic vinegar
1 teaspoon stevia
Directions:
In your instant pot, mix stock with oil, garlic, vinegar, onion, tomato puree, collard greens, salt, pepper and stevia, stir a bit, cover and cook on High for 20 minutes.
Divide between plates and serve right away.
Enjoy!
Nutrition: calories 132, fat 2, fiber 2, carbs 5, protein 3
Ketogenic Instant Pot Dessert Recipes
Raspberry Dessert
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 12
Ingredients:
½ cup coconut butter
½ cup coconut oil
½ cup coconut, unsweetened and shredded
½ cup raspberries, dried
3 tablespoons stevia
Directions:
Set your instant pot on sauté mode, add coconut butter, melt it, add stevia, oil, coconut and raspberries, stir, cover and cook on High for 2 minutes.
Spread this on a lined baking sheet, spread well, introduce in the fridge for a couple of hours, slice and serve.
Enjoy!
Nutrition: calories 174, fat 5, fiber 2, carbs 4, protein 7
Blueberries and Strawberries Cream
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 12
Ingredients:
8 ounces mascarpone cheese
¾ teaspoon vanilla stevia
1 cup coconut cream
½ pint blueberries
½ pint strawberries
Directions:
In your instant pot, mix cream with stevia, mascarpone, blueberries and strawberries, stir, cover and cook on High for 2 minutes.
Divide into small dessert bowls and serve cold.
Enjoy!
Nutrition: calories 183, fat 4, fiber 1, carb
s 3, protein 1
Lemon Cream
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 5
Ingredients:
1 cup coconut cream
A pinch of salt
1 teaspoon lemon stevia
¼ cup lemon juice
8 ounces mascarpone cheese
Directions:
In your instant pot, mix cream with mascarpone, lemon juice, stevia and a pinch of salt, stir, cover and cook on High for 2 minutes.
Divide into small dessert bowls and keep in the fridge until you serve it.
Enjoy!
Nutrition: calories 165, fat 7, fiber 0, carbs 2, protein 3
Cream Cheese Bars
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 8
Ingredients:
5 ounces coconut oil, melted
½ teaspoon baking powder
4 tablespoons stevia
1 teaspoon vanilla extract
4 ounces cream cheese
6 eggs
½ cup blueberries
1 and ½ cups water
Directions:
In a bowl, mix oil with eggs, cream cheese, vanilla, stevia, blueberries and baking powder, blend using an immersion blender and pour into a baking dish.
Add the water to your instant pot, add steamer basket, add baking dish inside, cover and cook on High for 16 minutes.
Leave aside to cool down, cut into medium bars and serve them cold.
Enjoy!
Nutrition: calories 162, fat 4, fiber 2, carbs 6, protein 8
Cocoa Pudding
Preparation time: 50 minutes
Cooking time: 3 minutes
Servings: 2
Ingredients:
1 and ½ cups water+ 2 tablespoons water
1 tablespoon gelatin
2 tablespoons stevia
2 tablespoons cocoa powder
1 cup coconut milk, hot
Directions:
In a bowl, mix milk with stevia and cocoa powder and stir well.
In a bowl, mix gelatin with 2 tablespoons water, stir well, add to the cocoa mix, stir and divide into 2 ramekins.
Add the water to your instant pot, add the steamer basket, add ramekins inside, cover and cook on High for 3 minutes.
Keep puddings in the fridge until you serve.
Enjoy!
Nutrition: calories 120, fat 2, fiber 1, carbs 4, protein 3
Avocado Pudding
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 4
Ingredients:
2 avocados, pitted, peeled and chopped
2 teaspoons vanilla extract
80 drops stevia
1 tablespoon lime juice
14 ounces coconut milk
1 and ½ cups water
Directions:
In your instant pot, mix avocado with coconut milk, vanilla extract, stevia and lime juice, blend well and divide into 4 ramekins.
Add the water to your instant pot, add the steamer basket, add ramekins inside, cover and cook on High for 2 minutes.
Keep puddings in the fridge until you serve them.
Enjoy!
Nutrition: calories 150, fat 3, fiber 1, carbs 3, protein 4
Peppermint Pudding
Preparation time: 2 hours
Cooking time: 2 minutes
Servings: 3
Ingredients:
½ cup coconut oil, melted
13 stevia drops
1 tablespoon cocoa powder
1 teaspoon peppermint oil
14 ounces canned coconut milk
1 avocado, pitted, peeled and chopped
10 drops stevia
Directions:
In a bowl, mix coconut oil with cocoa powder and 3 drops stevia, stir well, transfer to a lined container, keep in the fridge for 1 hour and chop into small pieces.
In your instant pot, mix coconut milk with avocado, 10 drops stevia and peppermint oil, blend using an immersion blender, cover pot and cook on High for 2 minutes.
Add chocolate chips, stir, divide pudding into bowls and keep in the fridge for 1 hour before serving.
Enjoy!
Nutrition: calories 140, fat 3, fiber 2, carbs 3, protein 4
Coconut Pudding
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
1 and 2/3 cups coconut milk
1 tablespoon gelatin
6 tablespoons swerve
3 egg yolks
½ teaspoon vanilla extract
Directions:
In a bowl, mix gelatin with 1 tablespoon coconut milk, stir well and leave aside for now.
Set your instant pot on simmer mode, add milk, heat it up, add swerve, egg yolks, vanilla extract and gelatin, stir well, cover pot and cook on High for 2 minutes.
Divide everything into 4 ramekins and serve them cold.
Enjoy!
Nutrition: calories 140, fat 2, fiber 1, carbs 3, protein 2
Orange Cake
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 12
Ingredients:
6 eggs
1 orange, cut into quarters
1 and ½ cups water
1 teaspoon vanilla extract
1 teaspoon baking powder
9 ounces almond meal
4 tablespoons swerve
2 tablespoons orange zest, grated
2 ounces stevia
4 ounces cream cheese
4 ounces coconut yogurt
Directions:
In your food processor, mix orange with almond meal, swerve, eggs, baking powder and vanilla extract, pulse well and transfer to a cake pan.
Add the water to your instant pot, add steamer basket, add cake pan inside, cover and cook on High for 25 minutes.
In a bowl, mix cream cheese with orange zest, coconut yogurt and stevia and stir well.
Spread this well over cake, slice and serve it.
Enjoy!
Nutrition: calories 170, fat 13, fiber 2, carbs 4, protein 4
Walnuts Cream
Preparation time: 10 minutes
Cooking time: 1 minute
Servings: 6
Ingredients:
2 ounces coconut oil
4 tablespoons cocoa powder
1 teaspoon vanilla extract
1 cup walnuts, chopped
4 tablespoons stevia
Directions:
In your instant pot, mix cocoa powder with oil, vanilla, walnuts and stevia, blend using an immersion blender, cover pot and cook on High for 1 minute.
Transfer to a bowl, leave in the fridge for a couple of hours and serve.
Enjoy!
Nutrition: calories 100, fat 5, fiber 1, carbs 3, protein 4
Lemon Cream
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 and 1/3 pint coconut milk
1 and ½ cups water
4 tablespoons lemon zest
4 eggs
5 tablespoons swerve
2 tablespoons lemon juice
Directions:
In a bowl, mix eggs with milk, swerve, lemon zest and lemon juice, whisk well and pour into 6 ramekins.
Add the water to your instant pot, add steamer basket, add ramekins, cover pot and cook on High for 20 minutes.
Leave cream to cool down before servings.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 5, protein 3
Chocolate Cream
Preparation time: 1 minute
Cooking time: 3 minutes
Servings: 6
Ingredients:
½ cup coconut cream
4 ounces dark chocolate, unsweetened and chopped
&nb
sp; Directions:
In your instant pot, mix cream with dark chocolate, cover pot and cook on High for 3 minutes.
Stir your cream really well, divide into dessert cups and serve cold.
Enjoy!
Nutrition: calories 78, fat 2, fiber 1, carbs 3, protein 1
Berry Cream
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 4
Ingredients:
3 tablespoons cocoa powder
14 ounces coconut cream
1 cup blackberries
1 cup raspberries
2 tablespoons stevia