[2017] Ketogenic Instant Pot Cookbook
Page 11
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