[2017] Ketogenic Instant Pot Cookbook

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[2017] Ketogenic Instant Pot Cookbook Page 11

by Vincent Brian


  Directions:

  In your instant pot, mix cream with cocoa, stevia, blackberries and raspberries, stir, cover and cook on High for 2 minutes.

  Divide into dessert cups and serve cold.

  Enjoy!

  Nutrition: calories 145, fat 4, fiber 2, carbs 6, protein 2

  Strawberry Cream

  Preparation time: 10 minutes

  Cooking time: 2 minutes

  Servings: 4

  Ingredients:

  1 and ¾ cups coconut cream

  2 teaspoons stevia

  1 cup strawberries

  Directions:

  In your instant pot, mix cream with stevia and strawberries, stir, cover and cook on High for 2 minutes.

  Divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 155, fat 2, fiber 1, carbs 5, protein 4

  Caramel Pudding

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 2

  Ingredients:

  1 and ½ teaspoons caramel extract

  1 cup water

  2 ounces cream cheese

  2 eggs

  1 and ½ tablespoons swerve

  For the sauce:

  2 tablespoons swerve

  2 tablespoons ghee

  ¼ teaspoon caramel extract

  Directions:

  In your blender, mix cream cheese with water, 1 and ½ tablespoons swerve, 1 and ½ teaspoons caramel extract and eggs, pulse well and divide into 2 greased ramekins.

  Add the water to your instant pot, add steamer basket, add ramekins inside, cover and cook on High for 20 minutes.

  Meanwhile, put the ghee in a pot, heat up over medium heat, add ¼ teaspoon caramel extract and 2 tablespoons swerve, stir well, cook for a few minutes and pour over caramel pudding.

  Enjoy!

  Nutrition: calories 174, fat 7, fiber 1, carbs 2, protein 4

  Peanut and Chia Pudding

  Preparation time: 10 minutes

  Cooking time: 2 minutes

  Servings: 4

  Ingredients:

  ½ cup chia seeds

  2 cups almond milk, unsweetened

  1 teaspoon vanilla extract

  ¼ cup peanut butter, unsweetened

  1 teaspoon vanilla stevia

  Directions:

  In your instant pot, mix milk with chia seeds, peanut butter, vanilla extract and stevia, stir, cover and cook on High for 2 minutes

  Divide into dessert glasses and leave in the fridge for 10 minutes before serving,

  Enjoy!

  Nutrition: calories 120, fat 1, fiber 2, carbs 4, protein 2

  Pumpkin Cream

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 6

  Ingredients:

  1 tablespoon gelatin

  ¼ cup warm water

  14 ounces coconut milk

  14 ounces pumpkin puree

  A pinch of salt

  2 teaspoons vanilla extract

  1 teaspoon cinnamon powder

  1 teaspoon pumpkin pie spice

  8 scoops stevia

  3 tablespoons erythritol

  Directions:

  In your instant pot, mix pumpkin puree with coconut milk, a pinch of salt, vanilla extract, cinnamon powder, stevia, erythritol and pumpkin pie spice, stir well, cover and cook on High for 4 minutes.

  In a bowl, mix gelatin and water and stir.

  Add this over pumpkin cream, stir, divide custard into ramekins and serve them cold.

  Enjoy!

  Nutrition: calories 160, fat 2, fiber 1, carbs 3, protein 4

  Chia Jam

  Preparation time: 15 minutes

  Cooking time: 5 minutes

  Servings: 22

  Ingredients:

  3 tablespoons chia seeds

  2 and ½ cups cherries, pitted

  ½ teaspoon vanilla powder

  Zest from ½ lemon, grated

  ¼ cup erythritol

  10 drops stevia

  1 cup water

  Directions:

  In your instant pot, mix cherries with water, stevia, erythritol, vanilla powder, chia seeds and lemon peel, stir, cover and cook on High for 5 minutes.

  Divide into dessert cups and serve cold.

  Enjoy!

  Nutrition: calories 160, fat 1, fiber 1, carbs 2, protein 0.5

  Melon Cream

  Preparation time: 5 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  Flesh from 1 melon

  1 ounce stevia

  1 cup natural apple juice

  1 tablespoon ghee

  Juice of 1 lemon

  Directions:

  Put melon and apple juice in your instant pot, cover, cook on High for 7 minutes, transfer to a blender, add lemon juice, ghee and stevia, pulse well and return to your instant pot.

  Set on simmer mode, cook for a couple more minutes, divide into dessert cups and serve.

  Enjoy!

  Nutrition: calories 73, fat 1, fiber 1, carbs 2, protein 2

  Peach Cream

  Preparation time: 5 minutes

  Cooking time: 3 minutes

  Servings: 6

  Ingredients:

  10 ounces peaches, stoned and chopped

  A pinch of nutmeg, ground

  2 tablespoons coconut flakes

  3 tablespoons stevia

  ½ cup water

  1/8 teaspoon cinnamon powder

  1/8 teaspoon almond extract

  Directions:

  In your instant pot, mix peaches with nutmeg, coconut, stevia, almond extract and cinnamon, stir, cover and cook at High for 3 minutes.

  Divide into small cups and serve.

  Enjoy!

  Nutrition: calories 90, fat 2, fiber 1, carbs 3, protein 5

  Peaches and Sweet Sauce

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  4 tablespoons stevia

  3 cups peaches, cored and roughly chopped

  6 tablespoons natural apple juice

  2 teaspoons lemon zest, grated

  Directions:

  In your instant pot mix peaches with stevia, apple juice and lemon zest, stir, cover and cook at High for 10 minutes.

  Divide into small cups and serve cold.

  Enjoy!

  Nutrition: calories 80, fat 2, fiber 2, carbs 5, protein 5

  Chestnut Cream

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  11 ounces stevia

  11 ounces water

  1 and ½ pounds chestnuts, halved and peeled

  Directions:

  In your instant pot, mix stevia with water and chestnuts, stir, cover and cook on High for 20 minutes.

  Blend using your immersion blender, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 82, fat 1, fiber 0, carbs 5, protein 3

  Cheesecake

  Preparation time: 60 minutes

  Cooking time: 50 minutes

  Servings: 12

  Ingredients:

  For the crust:

  4 tablespoons melted ghee

  1 and ½ cups chocolate cookie crumbs

  For the filling:

  24 ounces cream cheese, soft

  2 tablespoons coconut flakes

  3 tablespoons stevia

  3 eggs

  1 tablespoon vanilla extract

  Cooking spray

  1 cup water

  ½ cup Greek yogurt

  5 ounces white chocolate, unsweetened and melted

  5 ounces bittersweet chocolate, melted

  Directions:

  In a bowl mix cookie crumbs with ghee, stir well, press on the bottom of a cake pan that you’ve greased with cooking spray, and
lined with parchment paper.

  In a bowl, mix cream cheese with coconut, stevia, eggs, vanilla and yogurt, whisk well and leave aside for a few minutes.

  Put milk chocolate in a heatproof bowl and heat up in the microwave for 30 seconds.

  Add white and bittersweet chocolate, stir well again and pour over cookie crust.

  Add the water to your instant pot, add steamer basket, and cake, cover and cook on High for 45 minutes.

  Slice and serve cold.

  Enjoy!

  Nutrition: calories 267, fat 4, fiber 7, carbs 10, protein 7

  Banana Cake

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  4 tablespoons stevia

  1/3 cup ghee, soft

  1 teaspoon vanilla extract

  1 egg

  2 bananas, peeled and mashed

  1 teaspoon baking powder

  1 and ½ cups coconut flour

  ½ teaspoons baking soda

  1/3 cup coconut milk

  1 and ½ teaspoons keto cream of tartar

  2 cups water

  Olive oil cooking spray

  Directions:

  In a bowl, mix milk with cream of tartar, stevia, ghee, egg, vanilla and bananas and stir everything.

  Add flour, baking powder and baking soda, stir well and pour into a cake pan that you’ve greased with cooking spray.

  Add the water to your instant pot, add steamer basket, and cake pan, cover and cook on High for 30 minutes.

  Slice and serve cold.

  Enjoy!

  Nutrition: calories 214, fat 2, fiber 2, carbs 6, protein 8

  Pumpkin Cake

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 12

  Ingredients:

  2 cups coconut flour

  1 teaspoon baking soda

  ¾ teaspoon pumpkin pie spice

  ¾ cup stevia

  1 banana, mashed

  ½ teaspoon baking powder

  2 tablespoons coconut oil

  ½ cup Greek yogurt

  8 ounces canned pumpkin puree

  Cooking spray

  1-quart water

  1 egg

  ½ teaspoon vanilla extract

  2/3 cup chocolate chips

  Directions:

  In a bowl, mix flour with baking soda, baking powder, pumpkin spice, stevia, oil, banana, yogurt, pumpkin puree, vanilla and egg and stir using a mixer.

  Add chocolate chips, stir, pour into a cake pan greased with cooking spray and cover with some tin foil.

  Add the water to your instant pot, add steamer basket, add cake pan inside, cover and cook on High for 35 minutes.

  Slice cake and serve cold.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 3, carbs 6, protein 8

  Apple Cake

  Preparation time: 10 minutes

  Cooking time: 1 hour and 10 minutes

  Servings: 6

  Ingredients:

  3 cups apples, cored and cubed

  4 tablespoons stevia

  1 tablespoon vanilla extract

  2 eggs

  1 tablespoon apple pie spice

  2 cups coconut flour

  2 tablespoons ghee, melted

  1 tablespoon baking powder

  1 cup water

  Directions:

  In a bowl mix egg with ghee, apple pie spice, stevia, apples, flour and baking powder, stir and pour into a cake pan.

  Add the water to your instant pot, add steamer basket, add cake pan inside, cover and cook on High for 1 hour.

  Leave the cake to cool down, slice and serve.

  Enjoy!

  Nutrition: calories 89, fat 1, fiber 2, carbs 5, protein 4

  Upside Down Cake

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 8

  Ingredients:

  1 apple, sliced

  1 apple, chopped

  1 cup ricotta cheese

  3 tablespoons stevia

  1 tablespoon lemon juice

  1 egg

  1 teaspoon vanilla extract

  3 tablespoons olive oil

  1 cup coconut flour

  2 teaspoons baking powder

  1/8 teaspoon cinnamon powder

  1 teaspoon baking soda

  2 cups water

  Directions:

  In a bowl, mix all apples with lemon juice and half of the stevia, toss and leave aside.

  Line a cake pan with some parchment paper, grease with some oil, dust with some flour and spread half of the apples.

  In a bowl, mix the egg with cheese, the rest of the stevia, vanilla extract, oil, flour, baking powder and soda, the rest of the apples and cinnamon and stir.

  Pour everything into the cake pan and cover with tin foil.

  Add the water to your instant pot, add steamer basket, and cake pan, cover and cook on High for 25 minutes.

  Turn cake upside down, slice and serve.

  Enjoy!

  Nutrition: calories 210, fat 4, fiber 5, carbs 12, protein 5

  Almond Cake

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1/8 teaspoon almond extract

  2 cups water

  1 cup coconut flour

  ½ cup cocoa powder

  4 tablespoons stevia

  3 tablespoons olive oil

  3 eggs

  2 teaspoons baking powder

  ½ cup almonds, sliced

  Directions:

  In a bowl, mix cocoa powder, almond extract, flour, eggs, stevia, oil, baking powder and almonds, whisk well and pour everything into a greased cake pan.

  Add the water to your instant pot, add steamer basket, and cake pan, cover and cook on High for 20 minutes.

  Slice and serve cold.

  Enjoy!

  Nutrition: calories 162, fat 4, fiber 2, carbs 18, protein 3

  French Coconut Cream

  Preparation time: 1 hour

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  2 cups coconut cream

  1 teaspoon cinnamon powder

  6 egg yolks

  5 tablespoons stevia

  Zest from 1 lemon, grated

  A pinch of nutmeg

  2 cups water

  Directions:

  Heat up a pan with the coconut cream over medium heat, add cinnamon and orange zest, stir, bring to a simmer, take off heat and leave aside to cool down.

  Add egg yolks and stevia, stir well, strain and divide this into small ramekins.

  Add the water to your instant pot, add steamer basket, add ramekins, cover pot and cook on Low for 10 minutes.

  Sprinkle nutmeg on top and serve cold.

  Enjoy!

  Nutrition: calories 200, fat 5, fiber 2, carbs 10, protein 13

  Flavored Pears

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  4 pears

  Juice of 1 lemon

  Zest from 1 lemon, grated

  26 ounces grape juice

  ½ vanilla bean

  4 peppercorns

  2 rosemary sprigs

  Directions:

  In your instant pot, mix grape juice with lemon juice, lemon zest, vanilla, rosemary, peppercorns and pears, cover pot and cook on High for 10 minutes.

  Divide into bowls and serve.

  Enjoy!

  Nutrition: calories 152, fat 3, fiber 6, carbs 8, protein 12

  Pumpkin Pudding

  Preparation time: 30 minutes

  Cooking time: 18 minutes

  Servings: 6

  Ingredients:

  1 cup cauliflower rice

  ½ cup water

  3 cups coconut mi
lk

  ½ cup dates, chopped

  1 cinnamon stick

  1 cup pumpkin puree

  4 tablespoons stevia

  1 teaspoon vanilla extract

  Directions:

  Put cauliflower rice in your instant pot, add water, milk, dates and cinnamon, stir, cover and cook on High for 13 minutes.

  Add pumpkin puree, stevia and vanilla, stir, set the pot on Simmer mode and cook for 5 minutes.

  Discard cinnamon, divide pudding into bowls and serve.

  Enjoy!

  Nutrition: calories 120, fat 3, fiber 3, carbs 8, protein 5

  Strawberries and Cranberries Marmalade

  Preparation time: 10 minutes

  Cooking time: 15 minutes

 

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