1 tablespoon pumpkin pie spice
1 tablespoon stevia
10 ounces apple cider
Directions:
In your instant pot, mix apples with pumpkin puree, spice, stevia and cider, stir, cover, cook on High for 10 minutes, divide into jars and serve cold for breakfast.
Enjoy!
Nutrition: calories 140, fat 3, fiber 1, carbs 3, protein 4
Mushroom, Tomatoes and Zucchini Mix
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 5
Ingredients:
1 and ½ cups yellow onion, chopped
12 ounces mushrooms, chopped
15 ounces tomatoes, chopped
8 cups zucchini, sliced
1 tablespoon olive oil
2 garlic cloves, minced
1 basil sprigs, chopped
A pinch of sea salt and black pepper
Directions:
Set your instant pot on sauté mode add the oil, heat it up, add garlic and onion, stir and cook for 2 minutes.
Add salt, pepper, basil and mushrooms, stir and sauté for 30 seconds more.
Add tomatoes and zucchini, stir, cover pot, cook on High for 3 minutes, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 136, fat 2, fiber 3, carbs 3, protein 4
Okra and Zucchinis Breakfast
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ cups red onion, roughly chopped
3 tablespoons olive oil
2 cups okra, sliced
1 cup mushrooms, sliced
1 cup cherry tomatoes, halved
1 cup water
2 cups zucchini, roughly chopped
2 cups yellow bell pepper, chopped
Black pepper to the taste
2 tablespoons basil, chopped
1 tablespoon thyme, chopped
½ cup balsamic vinegar
Directions:
Put onion, tomatoes, okra, mushrooms, zucchini, bell pepper, basil, thyme, vinegar and oil in your instant pot and toss.
Add black pepper, toss again well, also add the water, cover pot and cook on High for 10 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 3, protein 6
Squash and Cranberry Sauce
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
¼ cup raisins
2 acorn squash, peeled and roughly chopped
14 ounces cranberry sauce, unsweetened
¼ teaspoon cinnamon powder
A pinch of sea salt and black pepper
Directions:
In your instant pot, mix squash with cranberry sauce, raisins, cinnamon, salt and pepper, stir, cover, cook on High for 7 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 140, fat 3, fiber 2, carbs 3, protein 4
Beef and Radish Hash
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 2
Ingredients:
1 tablespoon olive oil
1 yellow onion, chopped
2 cups corned beef, cubed
2 garlic cloves, minced
½ cup beef stock
A pinch of salt and black pepper
1 pound radishes, cut into quarters
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion, stir and cook for 2 minutes.
Add garlic and radishes, stir and sauté them for 4 minutes more.
Add beef, stock, salt and pepper, stir, cover and cook on High for 10 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 160, fat 3, fiber 3, carbs 5, protein 4
Sweet Carrots Breakfast
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
1 and ½ cups coconut milk
A pinch of cloves, ground
A pinch of nutmeg, ground
1 small zucchini, grated
1 carrot, grated
2 tablespoons swerve
½ teaspoon cinnamon powder
¼ cup pecans, chopped
Directions:
In your instant pot, mix milk with cloves, nutmeg, zucchini, carrot, swerve, cinnamon and pecans, stir, cover and cook on High for 4 minutes.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 3, protein 4
Breakfast Omelet
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
1 ounces rotisserie chicken, shredded
1 teaspoon mustard
1 tablespoon homemade mayonnaise
1 tomato, chopped
2 bacon slices, cooked and crumbled
3 eggs, whisked
1 small avocado, pitted, peeled and chopped
Salt and black pepper to the taste
A drizzle of olive oil
Directions:
In a bowl, mix eggs with chicken, mustard, mayo, tomato, bacon, avocado, salt and pepper and whisk well.
Set your instant pot on sauté mode, add the oil, heat it up, add eggs mix, spread and cook for 2 minutes.
Cover your instant pot, cook your omelet on High for 2 minutes, divide it between plates and serve for breakfast.
Enjoy!
Nutrition: calories 150, fat 2, fiber 6, carbs 8, protein 10
Nuts, Squash and Apples Breakfast
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
½ cup almonds, soaked for 12 hours and drained
½ cup walnuts, soaked for 12 hours and drained
2 apples, peeled, cored and cubed
1 butternut squash, peeled and cubed
1 teaspoon cinnamon powder
1 tablespoon stevia
½ teaspoon nutmeg, ground
1 cup coconut milk
Directions:
Put the almonds in your blender, pulse them well and transfer them to your instant pot.
Add walnuts, apples, squash, cinnamon, stevia, milk and nutmeg, stir, cover and cook on High for 10 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 140, fat 1, fiber 2, carbs 6, protein 3
Leek and Beef Breakfast Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and 1/3 cups leek, chopped
1 cup kale, chopped
½ cup water
2 tablespoons olive oil
2 teaspoons garlic, minced
8 eggs
2/3 cup celeriac, peeled and grated
1 and ½ cups beef sausage, casings removed and chopped
Directions:
Set your instant pot on Sauté mode, add the oil, heat it up, add leeks, stir and sauté for 1 minutes.
Add celeriac, kale, water and garlic, stir and sauté for 1 minute more.
Add beef sausage and eggs, stir, cover and cook on High for 6 minutes.
Divide this mix on plates and serve for breakfast.
Enjoy!
Nutrition: calories 150, fat 2, fiber 2, carbs 5, protein 6
Strawberries and Coconut Breakfast
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
3 tablespoons coconut flakes, unsweetened
2 tablespoon strawberries, cho
pped
1 cup water
2/3 cup coconut milk
½ teaspoon stevia
Directions:
In your instant pot, mix strawberries with coconut flakes, water, milk and stevia, stir, cover and cook on High for 10 minutes.
Divide into 2 bowls and serve for breakfast.
Enjoy!
Nutrition: calories 110, fat 5, fiber 3, carbs 3, protein 3
Chorizo and Veggies Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 pound chorizo, chopped
1 small yellow onion, chopped
2 garlic cloves, minced
4 bacon slices, chopped
½ cup beef stock
2 poblano peppers, chopped
1 cup kale, chopped
8 mushrooms, chopped
½ cup cilantro, chopped
1 avocado, peeled, pitted and chopped
4 eggs
Directions:
Set your instant pot on sauté mode, add chorizo and bacon, stir and cook for 2 minutes.
Add garlic, onion and poblano peppers, stir and cook for 2 minutes more.
Add kale, mushrooms and stock, stir, make 4 holes in this mix, crack an egg in each, cover pot and cook on High for 4 minutes.
Divide this between plates, add avocado and cilantro on top and serve for breakfast.
Enjoy!
Nutrition: calories 160, fat 5, fiber 3, carbs 5, protein 7
Delicious Vanilla and Espresso Oatmeal
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup coconut milk
1 cup coconut flakes
2 cups water
2 tablespoons stevia
1 teaspoon espresso powder
2 teaspoons vanilla extract
Grated dark and bitter chocolate for serving
Directions:
In your instant pot, mix coconut flakes with water, stevia, milk and espresso powder, stir, cover and cook on High for 10 minutes.
Add vanilla extract, stir, divide into bowls and serve with grated chocolate on top.
Enjoy!
Nutrition: calories 172, fat 2, fiber 4, carbs 7, protein 8
Coconut and Pomegranate Oatmeal
Preparation time: 5 minutes
Cooking time: 2 minutes
Servings: 2
Ingredients:
1 cup coconut, shredded
1 cup water
¾ cup pomegranate juice
Seeds from 1 pomegranate
Directions:
In your instant pot, mix coconut with water and pomegranate juice, stir, cover and cook on High for 2 minutes.
Add pomegranate seeds, stir oatmeal, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 183, fat 3, fiber 6, carbs 9, protein 6
Cauliflower Rice Bowl
Preparation time: 5 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 cup cauliflower, riced
½ cup coconut chips
1 cup coconut milk
3 tablespoons stevia
¼ cup raisins
¼ cup almonds, chopped
A pinch of cinnamon powder
Directions:
In your instant pot, mix cauliflower rice with coconut, coconut milk, stevia, raisins, almonds and cinnamon, stir, cover and cook on High for 7 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 172, fat 2, fiber 3, carbs 7, protein 10
Conclusion
The Ketogenic diet can really change your life! It will transform you into a healthy and happy person! It’s one of the best diets ever! The best thing about this amazing lifestyle is that you don’t have to make drastic changes. You only have to respect some simple rules and everything will be ok.
The purpose of this amazing cookbook you’ve discovered is to help you make the most delicious Ketogenic recipes ever using one of the most popular kitchen appliances: instant pots.
All the recipes are so easy to make at home and professionals in the field have tested them all.
So, what are you waiting for?
Get your instant pot and start your Ketogenic diet today!
Copyright 2017 by Vincent Brian All rights reserved.
All rights Reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder.
Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
[2017] Ketogenic Instant Pot Cookbook Page 15