[2017] Paleo Instant Pot Cookbook Read online

  Ingredients:

  6 red bell peppers, sliced

  2 red onions, chopped

  2 garlic cloves, minced

  4 plum tomatoes, sliced

  1 sweet potato, chopped

  6 cups chicken stock

  2 tablespoons olive oil

  A pinch of sea salt and black pepper

  Directions:

  Set your instant pot on Sauté mode, add the oil and heat it up.

  Add red peppers, garlic and onion, stir and sauté for 3 minutes

  Add tomatoes, chicken stock and sweet potato, stir, cover and cook on High for 13 minutes more.

  Add a pinch of salt and black pepper, stir, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 193, fat 3, fiber 1, carbs 5, protein 7

  Delicious Fish Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 8

  Ingredients:

  14 ounces chicken stock

  4 sweet potatoes, cubed

  3 carrots, chopped

  1 yellow onion, chopped

  2 garlic cloves, minced

  ¼ cup parsley, chopped

  1 bay leaf

  ¼ teaspoon saffron powder

  1 pound halibut, boneless and cubed

  1 red bell pepper, chopped

  Directions:

  Put the chicken stock in your instant pot, add sweet potatoes, carrots, onion, garlic, saffron, parsley and bay leaf, stir, cover and cook on High for 4 minutes

  Add fish and red bell pepper, cover and cook on High for 6 minutes more.

  Discard bay leaf, divide fish stew between plates and serve.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 1, carbs 5, protein 6

  Chicken Stew

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  3 sweet potatoes, cubed

  1 yellow onion, cut into medium chunks

  1 whole chicken, cut into 8 pieces

  2 bay leaves

  1 cup water

  4 tomatoes, cut into medium chunks

  A pinch of sea salt and pepper

  Directions:

  Put chicken pieces in your instant pot, add sweet potatoes, onions, tomatoes, bay leaves, water, salt and pepper, stir, cover and cook on High for 20 minutes.

  Divide among plates and serve hot.

  Enjoy!

  Nutrition: calories 200, fat 2, fiber 1, carbs 5, protein 8

  Veggie Stew

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 4

  Ingredients:

  1 eggplant, chopped

  1 zucchini, chopped

  1 yellow squash, peeled and cubed

  1 red bell pepper, chopped

  1 and ½ cups tomatoes, chopped

  1 yellow onion, chopped

  1 bay leaf

  1 cup water

  3 garlic cloves, minced

  3 tablespoons olive oil

  2 tablespoons thyme, chopped

  2 tablespoons parsley, chopped

  ½ cup basil, chopped

  A pinch of salt and black pepper

  Directions:

  Set your instant pot on Sauté mode, add oil and heat it up.

  Add onion, garlic, eggplant, zucchini, yellow squash, bell pepper, tomatoes and bay leaf, stir and sauté for a couple of minutes.

  Add thyme, basil, parsley, salt, pepper and the water, stir, cover and cook on High for 10 minutes.

  Divide among plates and serve hot.

  Enjoy!

  Nutrition: calories 219, fat 2, fiber 2, carbs 6, protein 10

  Special Pork And Sauce

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 4

  Ingredients:

  1 and ½ pounds pork shoulder, cubed

  3 garlic cloves, minced

  1 yellow onion, chopped

  1 cinnamon stick

  Juice from 1 orange

  ½ cup water

  A pinch of sea salt and black pepper

  1 tablespoon ginger, grated

  2 whole cloves

  1 teaspoon rosemary, dried

  1 tablespoon maple syrup

  2 tablespoons coconut aminos

  1 tablespoon olive oil

  1 tablespoon honey

  1 and ½ tablespoons arrowroot powder

  Directions:

  Set your instant pot on Sauté mode, add the oil, heat it up, add pork, salt and pepper, brown for 5 minutes on each side and transfer to a plate.

  Add onions, ginger, salt and pepper to the pot, stir and sauté them for 1 minute.

  Add garlic and sauté for 1 minute more.

  Add orange juice, water, aminos, honey, maple syrup, cinnamon, cloves, rosemary and return pork, stir, cover and cook on High for 50 minutes.

  Discard cinnamon and cloves, add arrowroot powder, stir well, set pot on Sauté mode and cook until it thickens.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 240, fat 6, fiber 1, carbs 6, protein 16

  Beef Stew

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  1 tablespoon olive oil

  2 pound beef chuck, cubed

  1 teaspoon rosemary, chopped

  1 yellow onion, chopped

  2 carrots, chopped

  1 ounce porcini mushrooms, chopped

  1 celery stalk, chopped

  1 and ½ cups beef stock

  A pinch of salt and black pepper

  2 tablespoons coconut flour

  2 tablespoons ghee, melted

  Directions:

  Set your instant pot on Sauté mode, add oil and beef, stir, brown for 5 minutes and mix with onion, celery, rosemary, salt, pepper, carrots, mushrooms and stock.

  Cover pot, cook on High for 15 minutes and then transfer to Simmer mode.

  Heat up a pan with the ghee over medium high heat, add flour and 6 tablespoons cooking liquid from the stew, stir and pour over beef stew.

  Simmer for 5 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 261, fat 4, fiber 3, carbs 8, protein 18

  Cold Veggie Delight

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  ½ cup olive oil

  1 yellow onion, finely chopped

  3 tomatoes, chopped

  1 garlic clove, minced

  ¼ cup parsley, chopped

  ¼ cup dill, chopped

  1 teaspoon basil, chopped

  1 cup veggie stock

  3 sweet potatoes, chopped

  2 zucchinis, chopped

  2 carrots, chopped

  3 celery stalks, chopped

  1 green bell pepper, thinly sliced

  Salt and black pepper to the taste

  Directions:

  Set your instant pot on sauté mode, add the oil, heat it up, add onion, stir and cook for 2 minutes.

  Add parsley, garlic and dill, stir and sauté for 1 minute more.

  Add stock, basil, tomatoes, zucchinis, sweet potatoes, carrots, green bell pepper, celery, salt and pepper, stir, cover and cook on High for 6 minutes.

  Divide among plates and serve cold

  Enjoy!

  Nutrition: calories 140, fat 5, fiber 2, carbs 3, protein 8

  Mushroom Stew

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  8 ounces shiitake mushrooms, roughly chopped

  4 ounces white mushrooms, roughly chopped

  1 tablespoon ginger, grated

  1 and ¼ cups veggie stock
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  ½ cup red onion, finely chopped

  ½ cup celery, chopped

  ½ cup carrot, chopped

  5 garlic cloves, minced

  Salt and black pepper to the taste

  ¼ teaspoon oregano, dry

  28 ounces canned tomatoes, chopped

  1 and ½ teaspoons turmeric powder

  ¼ cup basil leaves, chopped

  Directions:

  Set your instant pot on sauté mode, add ¼ cup stock and heat it up.

  Add mushrooms, onion, celery, carrot, ginger and garlic, stir and sauté for 5 minutes.

  Add the rest of the stock, tomatoes, salt, pepper, turmeric and oregano, stir, cover and cook on High for 10 minutes.

  Add basil, divide among plates and serve right away.

  Enjoy!

  Nutrition: calories 70, fat 3, fiber 1, carbs 5, protein 3

  Different And Special Stew

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  1 pound beef, cubed

  2 bacon slices, cooked and crumbled

  2 tablespoons olive oil

  ½ cup coconut flour

  2 cups beef stock

  A pinch of sea salt and black pepper

  1 cup pearl onions, peeled

  4 carrots, chopped

  4 garlic cloves, minced

  1 tablespoon tomato paste

  ½ cup water

  A small bunch thyme, chopped

  A small bunch rosemary, chopped

  2 bay leaves

  Directions:

  In a bowl, mix coconut flour with a pinch of salt and pepper, dredge beef cubes in this mix and place them on a plate

  Set your instant pot on Sauté mode, add oil, heat up, add meat, brown on all sides and transfer to a clean plate.

  Add garlic, water, stock, thyme, carrots, tomato paste, rosemary and onions, stir and sauté for a couple of minutes.

  Return beef to pot, add bay leaves and bacon, cover and cook at High for 20 minutes

  Discard bay leaves, divide into bowls and serve right away.

  Enjoy!

  Nutrition: calories 298, fat 4, fiber 6, carbs 9, protein 18

  Mexican Chicken Soup

  Preparation time: 10 minutes

  Cooking time: 17 minutes

  Servings: 4

  Ingredients:

  4 chicken breasts, skinless and boneless

  2 tablespoons olive oil

  16 ounces Paleo salsa

  1 yellow onion, chopped

  3 garlic cloves, minced

  29 ounces canned tomatoes, peeled and chopped

  29 ounces chicken stock

  A pinch of sea salt and black pepper

  2 tablespoons parsley, chopped

  1 teaspoon garlic powder

  1 tablespoon onion powder

  1 tablespoon chili powder

  Directions:

  Set your instant pot on Sauté mode, add oil, heat it up, add onion and garlic, stir and sauté for 5 minutes.

  Add chicken breasts, salsa, tomatoes, stock, salt, pepper, parsley, garlic powder, onion and chili powder, stir, cover and cook at High for 8 minutes.

  Transfer chicken breasts to a cutting board, shred, return to pot, stir, and set the pot on Simmer mode, cook soup for 3 minutes more, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 210, fat 3, fiber 4, carbs 7, protein 14

  Creamy Carrot Soup

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  1 yellow onion, chopped

  1 tablespoon ghee

  1 garlic clove, minced

  1 pound carrots, chopped

  1 inch ginger piece, grated

  A pinch of sea salt and black pepper

  ¼ teaspoon stevia

  2 cups chicken stock

  14 ounces canned coconut milk

  A handful cilantro, chopped

  Directions:

  Set your instant pot on Sauté mode, add ghee and oil, heat up, add onion, garlic and ginger, stir and sauté for 4 minutes.

  Add carrots, stevia, salt and pepper, stir and cook 2 minutes more.

  Add coconut milk and stock, stir, cover and cook at High for 6 minutes.

  Blend soup using an immersion blender, add cilantro, stir gently, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 84, fat 2, fiber 3, carbs 8, protein 9

  Cauliflower Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 8

  Ingredients:

  ½ teaspoon cumin seeds

  1 tablespoon ginger, grated

  3 garlic cloves, minced

  1 yellow onion, chopped

  1 chili pepper, minced

  A pinch of cinnamon powder

  4 cups veggie stock

  3 cups water

  1 pound sweet potatoes, peeled and cubed

  1 tablespoon curry powder

  1 cauliflower head, florets separated

  15 ounces canned tomatoes, chopped

  A pinch of sea salt and cayenne pepper

  1 tablespoon cashew butter

  Directions:

  Set your instant pot on sauté mode, add onions, stir and brown for a couple of minutes.

  Add ginger, cumin seeds, chili and garlic, stir and cook 1 minute more.

  Add potatoes, stock, curry powder and cinnamon, stir, cover and cook on High for 16 minutes.

  Add tomatoes, cauliflower, the water, salt and cayenne, stir, cover and cook on High for 10 more minutes.

  Add cashews butter, stir, ladle into bowls and serve hot.

  Enjoy!

  Nutrition: calories 113, fat 1, fiber 3, carbs 6, protein 6

  Cod Fillets And Orange Sauce

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  4 spring onions, chopped

  1 inch ginger piece, grated

  1 tablespoon olive oil

  4 cod fillets, boneless and skinless

  Juice from 1 orange

  Zest from 1 orange, grated

  A pinch of salt and black pepper

  1 cup veggie stock

  Directions:

  Season cod with salt and pepper, rub them with oil and leave aside for now.

  Put ginger, orange juice, orange zest, onions and stock in your instant pot, add the steamer basket, place the fish inside, cover the pot and cook on High for 10 minutes.

  Divide fish on plates, top with the orange sauce from the pot and serve right away.

  Enjoy!

  Nutrition: calories 187, fat 3, fiber 2, carbs 4, protein 6

  Special Cod Dish

  Preparation time: 5 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 garlic clove, minced

  1 tablespoon olive oil

  1 cup water

  17 ounces cherry tomatoes, halved

  4 cod fillets, boneless and skinless

  2 tablespoons capers, chopped

  1 cup black olives, pitted and chopped

  A pinch of sea salt and black pepper

  1 tablespoon parsley, finely chopped

  Directions:

  In a heat proof dish, mix tomatoes with salt, pepper, parsley, oil, fish, olives, capers and garlic and toss to coat.

  Put the water in your instant pot, add the steamer basket, place the dish inside, cover and cook on High for 8 minutes.

  Divide fish mix between plates and serve.

  Enjoy!

  Nutrition: calories 187, fat 3, fiber 3, carbs 6, protein 7

  Light Salmon

  Preparation time: 5 minutes

  Cooking time: 5 minutes

  Servings: 4

&
nbsp; Ingredients:

  4 medium salmon fillets, boneless and skin on

  1 bay leaf

  1 teaspoon fennel seeds

  4 scallions, chopped

  Zest from 1 lemon, grated

  1 teaspoon balsamic vinegar

  3 peppercorns

  ¼ cup dill, chopped

  2 cups chicken stock

  A pinch of sea salt and black pepper

  Directions:

  In your instant pot, mix scallions with stock, peppercorns, lemon zest, vinegar, fennel, wine, dill and bay leaf, stir, add the steamer basket and place salmon fillets inside.

  Season with a pinch of salt and pepper, cover and cook on High for 5 minutes.

  Divide fish fillets between plates and leave them aside.

  Set the pot on Simmer more, cook the sauce for a couple more minutes, drizzle over salmon and serve right away.

  Enjoy!

  Nutrition: calories 187, fat 3, fiber 3, carbs 6, protein 7

  Wonderful Salmon And Veggies

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients: