[2017] Ketogenic Instant Pot Cookbook
Page 12
Servings: 8
Ingredients:
1 pound cranberries
1 pound strawberries
½ pound blueberries
3.5 ounces blackcurrant
Stevia to the taste
Zest from 1 lemon, grated
½ cup water
Directions:
In your instant pot, mix strawberries with cranberries, blueberries, currants, lemon zest, stevia and water, stir, set the pot on simmer mode, cook for 5 minutes, then cover and cook on High for 10 minutes.
Divide into dessert cups and serve.
Enjoy!
Nutrition: calories 100, fat 0, fiber 1, carbs 7, protein 3
Pear Marmalade
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 12
Ingredients:
8 pears, cored and roughly chopped
2 apples, peeled, cored and roughly chopped
¼ cup natural apple juice
1 teaspoon cinnamon powder
Directions:
In your instant pot, mix pears with apples, cinnamon and apple juice, stir, cover, cook on High for 4 minutes, blend with your immersion blender, leave aside to cool down, divide into small dessert cups and serve.
Enjoy!
Nutrition: calories 90, fat 0, fiber 2, carbs 19, protein 2
Peach Marmalade
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
4 and ½ cups peaches, peeled and cubed
Stevia to the taste
1 teaspoon ginger, grated
2 cups water
Directions:
In your instant pot, mix peaches with stevia, ginger and water, stir, cover and cook on High for 10 minutes.
Divide into small cups, cool down and serve.
Enjoy!
Nutrition: calories 82, fat 1, fiber 2, carbs 3, protein 2
Strawberries Compote
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 8
Ingredients:
1 cup blueberries
2 cups strawberries, chopped
2 tablespoons lemon juice
Stevia to the taste
1 tablespoon water
Directions:
In your instant pot, mix blueberries with strawberries, lemon juice, stevia and water, stir, cover and cook on High for 7 minutes.
Divide into cups and serve cold.
Enjoy!
Nutrition: calories 200, fat 1, fiber 3, carbs 12, protein 3
Sweet Peaches
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 3
Ingredients:
6 peaches, insides discarded
¼ cup coconut flour
2 tablespoons stevia
2 tablespoons coconut butter
½ teaspoon cinnamon powder
1 teaspoon almond extract
1 cup water
Directions:
In a bowl, mix flour with stevia, butter, cinnamon and almond, stir well and stuff peaches with this mix.
Add the water to your instant pot, add steamer basket, add peaches, cover and cook on High for 6 minutes.
Divide into cups and serve them cold.
Enjoy!
Nutrition: calories 152, fat 2, fiber 2, carbs 9, protein 3
Simple Peach Compote
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
8 peaches, chopped
Stevia to the taste
1 teaspoon cinnamon powder
1 teaspoon vanilla extract
1 cup water
Directions:
In your instant pot, mix peaches with stevia, water, cinnamon and vanilla, stir, cover and cook on High for 4 minutes.
Divide into bowls and serve cold.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 8, protein 2
Apple Cobbler
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
3 apples, cored and roughly chopped
2 pears, cored and roughly chopped
1 and ½ cup hot water
2 tablespoons coconut flakes
3 tablespoon stevia
1 teaspoon cinnamon powder
Directions:
In your instant pot, mix apples with pears, water, coconut, stevia and cinnamon, stir, cover and cook on High for 12 minutes.
Divide into bowls and serve cold.
Enjoy!
Nutrition: calories 162, fat 2, fiber 2, carbs 6, protein 2
Zucchini Cake
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
1 cup natural applesauce
3 eggs, whisked
1 tablespoon vanilla extract
4 tablespoons stevia
2 cups zucchini, grated
2 and ½ cups coconut flour
½ cup baking cocoa powder
1 teaspoon baking soda
¼ teaspoon baking powder
1 teaspoon cinnamon powder
½ cup walnuts, chopped
2 cups water
Directions:
In a bowl, mix zucchini with stevia, vanilla, eggs, applesauce, flour, cocoa powder, baking soda, baking powder, cinnamon and walnuts, stir and pour into a 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 192, fat 3, fiber 6, carbs 8, protein 3
Pineapple and Cauliflower Pudding
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 8
Ingredients:
1 tablespoon coconut oil
1 and ½ cups water
1 cup cauliflower rice
14 ounces coconut milk
8 ounces pineapple, chopped
2 eggs, whisked
4 tablespoons stevia
½ teaspoon vanilla extract
Directions:
In your instant pot, mix oil, water and cauliflower rice, stir, cover, cook on High for 3 minutes and mix with coconut milk and stevia.
Add eggs, vanilla and pineapple, stir, cover again and cook on High for 2 minutes more.
Divide into bowls and serve cold.
Enjoy!
Nutrition: calories 100, fat 4, fiber 1, carbs 6, protein 4
Chocolate Pudding
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
6 ounces dark chocolate, chopped and melted
½ cup hot coconut milk
1 cup coconut cream
5 egg yolks
4 tablespoons stevia
2 teaspoons vanilla extract
2 cups water
¼ teaspoon cardamom powder
Directions:
In a bowl, mix egg yolks with vanilla, stevia, cardamom, melted chocolate, coconut milk and coconut cream, whisk really well and strain into 4 ramekins.
Add the water to your instant pot, add steamer basket, add ramekins inside, cover and cook on High for 12 minutes.
Serve cold.
Enjoy!
Nutrition: calories 162, fat 4, fiber 1, carbs 12, protein 7
Strawberries Compote
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1/3 cup water
1 pound strawberries, chopped
1 pound rhubarb, chopped
3 tablespoon stevia
1 tablespoon mint
, chopped
1 pound strawberries, chopped
Directions:
In your instant pot, mix water with strawberries, rhubarb and stevia, stir, cover and cook on High for 20 minutes.
Add mint, stir, divide into cups and serve cold.
Enjoy!
Nutrition: calories 91, fat 1, fiber 1, carbs 8, protein 1
Carrot, Pecans and Raisins Cake
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
1 and ½ cups water
A drizzle of coconut oil, melted
4 tablespoons stevia
2 eggs
½ cup coconut flour
½ teaspoon allspice
½ teaspoon cinnamon powder
A pinch of nutmeg
½ teaspoon baking soda
½ cup pecans, chopped
½ cup carrots, grated
½ cup raisins
1 cup coconut flakes
For the sauce:
4 tablespoons ghee
Stevia to the taste
¼ cup coconut cream
¼ teaspoon cinnamon powder
Directions:
In a bowl, mix eggs with 4 tablespoons stevia, flour, allspice, cinnamon powder, nutmeg, baking soda, carrots, pecans, raisins and coconut flakes, whisk well and pour into a cake pan greased with some coconut oil.
Add the water to your instant pot, add the steamer basket, add cake pan inside, cover and cook on High for 50 minutes.
Meanwhile, heat up a pan with the ghee over medium heat, add stevia to the taste, coconut cream and cinnamon powder, stir and cook for 2 minutes.
Drizzle this over cake, slice and serve.
Enjoy!
Nutrition: calories 271, fat 4, fiber 4, carbs 17, protein 6
Fresh Figs
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
1 cup natural grape juice
1 pound figs
½ cup pine nuts, toasted
4 tablespoons stevia
Directions:
In your instant pot, mix grape juice with figs and stevia, cover pot and cook on High for 3 minutes.
Divide this into bowls, sprinkle pine nuts on top and serve.
Enjoy!
Nutrition: calories 100, fat 0, fiber 1, carbs 9, protein 1
Sweet Carrots
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 tablespoon stevia
2 cups baby carrots
1 tablespoon ghee
½ cup water
Directions:
In your instant pot, mix carrots with stevia, ghee and water, stir, cover and cook on High for 10 minutes.
Divide into dessert cups and serve.
Enjoy!
Nutrition: calories 100, fat 1, fiber 1, carbs 2, protein 2
Pear Pudding
Preparation time: 5 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 cup water
2 cups pears, chopped
2 cups coconut milk
1 tablespoon ghee
3 tablespoons stevia
½ teaspoon cinnamon powder
1 cup coconut flakes
½ cup walnuts, chopped
Directions:
In a pudding pan, mix milk with stevia, ghee, coconut, cinnamon, pears and walnuts and stir.
Add the water to your instant pot, add steamer basket, add pudding pan, cover and cook on High for 7 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 172, fat 3, fiber 4, carbs 8, protein 7
Winter Fruit Cobbler
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 plum, chopped
1 and ½ cups water
1 pear, chopped
1 apple, chopped
2 tablespoons stevia
3 tablespoons coconut oil
½ teaspoon cinnamon powder
¼ cup pecans, toasted and chopped
¼ cup coconut, shredded
Directions:
In a bowl, mix plum with pear, apple, stevia, oil, cinnamon, coconut and pecans, stir and transfer to a round pan.
Add water to your instant pot, add steamer basket, add pan inside, cover and cook on High for 10 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 152, fat 2, fiber 2, carbs 8, protein 7
Pumpkin Granola
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
2 cups water
1 tablespoon melted ghee
1 cup pumpkin puree
1 cup coconut flakes
3 tablespoons stevia
2 teaspoons cinnamon powder
1 teaspoon pumpkin pie spice
Directions:
Set your instant pot on sauté mode, add ghee, heat it up, add coconut flakes, pumpkin, water, cinnamon, stevia and spice, stir, cover and cook on High for 13 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 182, fat 2, fiber 1, carbs 8, protein 4
Carrot and Chia Seed Pudding
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup coconut flakes
2 cups water
1 tablespoon ghee
3 tablespoons stevia
2 teaspoons cinnamon powder
1 cup carrots, grated
¼ cup chia seeds
Directions:
Select the Sauté mode on your instant pot, add ghee, heat it up, add coconut, water, stevia, cinnamon, carrots and chia seeds, stir, cover and cook on High for 10 minutes.
Divide into bowls and serve cold.
Enjoy!
Nutrition: calories 132, fat 2, fiber 2, carbs 9, protein 4
Cinnamon Rice Pudding
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ cups cauliflower rice
1 and ½ teaspoon cinnamon powder
4 tablespoons stevia
2 tablespoons ghee
2 apples, cored and sliced
1 cup natural apple juice
3 cups coconut milk
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add cauliflower rice, stevia, apples, apple juice, milk and cinnamon, stir, cover and cook on High for 10 minutes.
Divide into bowls and serve warm.
Enjoy!
Nutrition: calories 110, fat 2, fiber 3, carbs 12, protein 4
Ketogenic Instant Pot Breakfast Recipes
Colored Cauliflower and Eggs Breakfast
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 cauliflower head, florets separated and chopped
1 tablespoon olive oil
1 small yellow onion, chopped
¼ red bell pepper, sliced
¼ yellow bell pepper, sliced
¼ green bell pepper, sliced
¼ teaspoon poultry seasoning
¼ teaspoon dill, dried
A pinch of salt and black pepper
2 eggs
1 cup water+ 2 tablespoons
Directions:
Put the cauliflower in a heatproof bowl, add some water, introduce in your microwave for a couple of minutes, drain and leave aside for now.
Set your instant pot on sauté mode, add the oil, heat it up, add onion, r
ed, green and yellow bell pepper, stir and cook for 2-3 minutes.
Add cauliflower and 2 tablespoons water, stir and cook for 2 minutes more.
Add dill, salt, pepper, and poultry seasoning, stir cook for 2 minutes more, transfer to a heatproof dish and crack eggs on top.
Clean your instant pot, add 1 cup water and the trivet, add dish inside, cover and cook on High for 6 minutes.
Divide between 2 plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 7, protein 4
Simple Breakfast Hash Browns