[2017] Paleo Instant Pot Cookbook Read online

  1 cinnamon stick

  1 tablespoon olive oil

  1 cup water

  2 salmon fillets, boneless and skin on

  1 bay leaf

  3 cloves

  2 cups broccoli florets

  1 cup baby carrots

  A pinch of sea salt and black pepper

  Some lime wedges for serving

  Directions:

  Put the water in your instant pot and add cinnamon, cloves and bay leaf.

  Add the steamer basket, place salmon inside, season with salt and pepper, brush it with the oil and mix with carrots and broccoli.

  Cover instant pot and cook on High for 6 minutes.

  Divide salmon and veggies on plates, discard bay leaf, cloves and cinnamon, drizzle the sauce from the pot and serve with lime wedges on the side.

  Enjoy!

  Nutrition: calories 172, fat 3, fiber 1, carbs 2, protein 3

  White Fish Delight

  Preparation time: 5 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  1 yellow onion, chopped

  6 white fish fillets, cut into medium cubes

  A pinch of salt and black pepper

  13 ounces sweet potatoes, peeled and cubed

  13 ounces coconut milk

  14 ounces chicken stock

  14 ounces coconut cream

  14 ounces water

  Directions:

  Put potatoes, fish, onion, milk, stock and water in your instant pot, stir, cover and cook on High for 10 minutes

  Set your instant pot on Simmer more, add coconut cream, salt and pepper, stir and cook for 10 minutes more.

  Divide this into serving bowls and serve.

  Enjoy!

  Nutrition: calories 254, fat 3, fiber 2, carbs 5, protein 12

  Healthy Mackerel

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 4

  Ingredients:

  8 shallots, chopped

  1 teaspoon shrimp powder

  3 garlic cloves, minced

  18 ounces mackerel, boneless and chopped

  1 teaspoon turmeric powder

  2 lemongrass sticks, halved

  1 tablespoon chili paste

  1 inch ginger, grated

  4 ounces water

  5 tablespoons olive oil

  6 laska leaves stalks

  1 tablespoon stevia

  A pinch of salt

  Directions:

  In a food processor, mix chili paste with shrimp powder, shallots and turmeric and blend well.

  Set your instant pot on Sauté mode, add the oil, heat it up, add the paste you’ve made, mackerel,, lemon grass, laska leaves, ginger, salt and stevia, stir and sauté for 1 minute.

  Add water, stir, cover and cook on High for 5 minutes

  Divide fish mix between plates and serve.

  Enjoy!

  Nutrition: calories 212, fat 2, fiber 1, carbs 3, protein 7

  Fast Mussels

  Preparation time: 5 minutes

  Cooking time: 5 minutes

  Servings: 4

  Ingredients:

  1 yellow onion, chopped

  1 radicchio, chopped

  2 pounds mussels, scrubbed and debearded

  1 pound baby spinach

  1 garlic clove, minced

  1 cup water

  A drizzle of olive oil

  A pinch of sea salt and black pepper

  Directions:

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

  Add water, salt and pepper, stir, add the steamer basket, place mussels inside, cover and cook on High for 3 minutes

  Arrange spinach and radicchio on a platter, add mussels, drizzle the juices from the pot and serve.

  Enjoy!

  Nutrition: calories 192, fat 2, fiber 1, carbs 2, protein 3

  Simple Octopus

  Preparation time: 5 minutes

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  4 sweet potatoes

  2 pound octopus, head discarded, tentacles separated

  1 bay leaf

  ½ teaspoon peppercorns

  3 garlic cloves

  4 cups water

  2 tablespoons parsley, chopped

  2 tablespoons olive oil

  A pinch of sea salt and black pepper

  5 tablespoons vinegar

  Directions:

  Put 2 cups water in your instant pot, add sweet potatoes, stir, cover and cook on High for 15 minutes.

  Transfer potatoes to a bowl, cool them down, peeled and chop them.

  Clean your instant pot, add octopus, 2 cups water, 1 garlic clove, bay leaf, a pinch of salt and peppercorns, stir, cover and cook on High for 20 minutes.

  Drain octopus, chop and add this to the bowl with the potatoes.

  In a separate bowl, mix the rest of the garlic with oil, vinegar, a pinch of salt and pepper and whisk well.

  Add this to your salad, sprinkle parsley, toss to coat and serve.

  Enjoy!

  Nutrition: calories 200, fat 2, fiber 2, carbs 3, protein 3

  Easy Artichoke Soup

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  5 artichoke hearts, washed and trimmed

  1 leek, sliced

  5 garlic cloves, minced

  4 tablespoons ghee, melted

  ½ cup shallots, chopped

  8 ounces sweet potatoes, peeled and cubed

  12 cups chicken stock

  1 bay leaf

  A pinch of sea salt

  4 parsley sprigs

  2 thyme sprigs

  ¼ teaspoon black peppercorns, crushed

  ¼ cup coconut cream

  Directions:

  Set your instant pot on Sauté mode, add ghee, melt it, add artichoke hearts, shallots, leek and garlic, stir and sauté for 3-4 minutes.

  Add potatoes, stock, bay leaf, thyme, parsley, peppercorns and salt, stir, cover and cook at High for 15 minutes.

  Discard herbs, blend using an immersion blender, add cream, stir well, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 97, fat 2, fiber 3, carbs 7, protein 4

  Incredible Beet Soup

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  1 red onion, chopped

  2 carrots, chopped

  3 beets, chopped

  3 bay leaves

  6 cups veggie stock

  ½ teaspoon thyme leaves, chopped

  1 and ½ tablespoons parsley, chopped

  Salt and black pepper to the taste

  Directions:

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

  Add carrots, beets, thyme, bay leaves, stock, salt and pepper, stir, cover and cook at High for 5 minutes.

  Discard bay leaves, blend using an immersion blender, add parsley, stir, divide into soup bowls and serve.

  Enjoy!

  Nutrition: calories 100, fat 2, fiber 1, carbs 3, protein 3

  Refreshing Fennel Soup

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 3

  Ingredients:

  1 fennel bulb, chopped

  1 leek, chopped

  1 tablespoon olive oil

  1 bay leaf

  2 cups water

  ½ cube Italian seasoning

  A pinch of sea salt and black pepper

  2 teaspoons cashew cheese, grated

  Directions:

  In your instant pot, mix fennel with leek, bay leaf, seasoning and water, stir, cover and cook on High for 15 minutes

/>   Add cheese, oil, salt and pepper, stir, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 100, fat 2, fiber 2, carbs 5, protein 6

  Unbelievable Chicken

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  2 tomatoes, chopped

  2 red onions, chopped

  2 chicken breasts, boneless and skinless

  1 tablespoon maple syrup

  2 garlic cloves, minced

  1 teaspoon chili powder

  1 teaspoon basil, dried

  1 cup water

  1 teaspoon cloves

  Directions:

  In your instant pot, mix onion with tomatoes, chicken, garlic, maple syrup, chili powder, basil, water and cloves, toss well, cover and cook on High for 10 minutes

  Shred chicken and divide among plates and serve with a side salad

  Enjoy!

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

  Flavored And Delicious Chicken

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 4

  Ingredients:

  4 chicken breasts, skinless and boneless

  ½ cup water

  16 ounces Paleo salsa

  1 and ½ tablespoons parsley, chopped

  ½ tablespoon cilantro, chopped

  ½ tablespoon oregano, dried

  1 teaspoon garlic powder

  1 teaspoon onion powder

  ½ teaspoon smoked paprika

  1 teaspoon chili powder

  ½ teaspoon cumin, ground

  Black pepper to the taste

  Directions:

  Put the water in your instant pot, add chicken breasts, salsa, parsley, garlic powder, cilantro, onion powder, oregano, paprika, chili powder, cumin and black pepper, stir, cover and cook on High for 12 minutes

  Divide chicken on plates, drizzle the sauces on top and serve.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 2, carbs 5, protein 12

  Superb Stuffed Tomatoes

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  4 tomatoes, tops cut off, pulp scooped out and chopped

  1 tablespoon ghee

  A pinch of salt and black pepper

  1 yellow onion, chopped

  2 tablespoons celery, chopped

  ½ cup mushrooms, chopped

  1 tablespoon flax meal

  1 cup almond cream cheese

  ¼ teaspoon caraway seeds

  1 tablespoon parsley, chopped

  ½ cup water

  Directions:

  Set your instant pot on sauté mode, add the ghee, heat it up, add onion and celery, stir and cook for 3 minutes.

  Add tomato pulp and mushrooms, stir and cook for 1 minute more.

  Add salt, pepper, flax meal, almond cheese, caraway seeds and parsley, stir, cook for 4 minutes more and stuff tomatoes with this mix.

  Clean your instant pot, add the water, also add the steamer basket, place tomatoes inside, cover and cook at High for 2 minutes.

  Divide stuffed tomatoes on plates and serve.

  Enjoy!

  Nutrition: calories 142, fat 2, fiber 1, carbs 3, protein 7

  Sweet Potato Salad

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  1 yellow onion, chopped

  6 sweet potatoes

  1 celery stalk, chopped

  1 cup water

  A pinch of salt and black pepper

  3 teaspoons dill, chopped

  1 teaspoon mustard

  1 teaspoon cider vinegar

  3 ounces Paleo mayonnaise

  Directions:

  Put potatoes in your instant pot, add the water, cover and cook on High for 3 minutes.

  Leave potatoes to cool down, peel, chop and put them in a salad bowl.

  Add onion, celery, salt, pepper and dill and toss.

  In a small bowl, mix mayo with vinegar and mustard and whisk well.

  Add this to the salad, toss to coat and serve.

  Enjoy!

  Nutrition: calories 140, fat 2, fiber 1 carbs 2, protein 4

  Beef Soup

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  1 pound beef, ground

  3 garlic cloves, minced

  1 yellow onion, chopped

  1 tablespoon olive oil

  1 celery rib, chopped

  28 ounces beef stock

  14 ounces canned tomatoes, crushed

  12 ounces tomato juice

  1 sweet potato, peeled and cubed

  Salt and black pepper to the taste

  2 carrots, sliced

  Directions:

  Set your instant pot on Sauté mode, add beef, stir, brown and transfer to a plate.

  Add the oil to your pot, heat it up, add celery, garlic and onion, stir and sauté for 6 minutes.

  Add tomato juice, stock, tomatoes, carrots, potatoes, beef, salt and pepper, stir, cover, cook on High for 5 minutes, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 212, fat 2, fiber 3, carbs 6, protein 3

  Rich Beef Stew

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 8

  Ingredients:

  1 tablespoon olive oil

  2 pounds beef, cubed

  1 yellow onion, chopped

  5 carrots, chopped

  4 sweet potatoes, peeled cubed

  2 teaspoons arrowroot powder

  A pinch of sea salt and black pepper

  2 cups water

  Directions:

  Set your instant pot on Sauté mode, add oil, heat it up, add beef and onion, stir and sauté for a couple of minutes

  Add carrots, water, potatoes, salt and pepper, stir, cover and cook on Medium for 20 minutes.

  Add arrowroot powder, set the pot on Simmer mode, cook for a few minutes more, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 273, fat 4, fiber 2, carbs 6, protein 17

  Perfect Chicken Stew

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  6 chicken thighs

  1 teaspoon olive oil

  A pinch of sea salt and black pepper

  1 yellow onion, chopped

  ¼ pound baby carrots, sliced

  1 celery stalk, chopped

  ½ teaspoon thyme, dried

  2 tablespoons tomato paste

  2 cups chicken stock

  15 ounces canned tomatoes, chopped

  1 pound sweet potatoes, peeled and cubed

  Directions:

  Set your instant pot on Sauté mode, add oil, heat it up, add chicken, salt and pepper, brown for 4 minutes on each side and transfer to a plate.

  Add celery, onion, tomato paste, carrots, thyme, salt and pepper to your instant pot, stir and sauté for 5 minutes.

  Add stock, return chicken, add tomatoes and potatoes, stir, cover and cook on High for 15 minutes.

  Transfer chicken pieces to a cutting board, leave aside to cool down for a few minutes, discard bones, shred meat and return it to the stew.

  Stir, divide into bowls and serve hot.

  Enjoy!

  Nutrition: calories 251, fat 2, fiber 3, carbs 7, protein 13

  Turkey Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 pound turkey meat, ground

  5 ounces water

  A pinch of salt and cayenne pepper

  1 yellow on
ion, chopped

  1 yellow bell pepper, chopped

  3 garlic cloves, minced

  2 and ½ tablespoons chili powder

  1 and ½ teaspoons cumin, ground

  12 ounces veggies stock

  Directions:

  Put turkey meat in your instant pot, add water, stir, cover and cook on High for 5 minutes.

  Add bell pepper, onion, garlic, chili powder, cumin, salt, cayenne and veggie stock, stir, cover again and cook on High for 5 minutes more.

  Divide it between plates and serve right away.

  Enjoy!

  Nutrition: calories 212, fat 3, fiber 4, carbs 6, protein 14

  Special Turkey Wings

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  4 turkey wings

  2 tablespoons ghee, melted

  2 tablespoons olive oil

  1 and ½ cups cranberries, dried

  1 cup walnuts

  A pinch of sea salt and black pepper

  1 yellow onion, roughly chopped