EASY PALEO Instant Pot® Recipes

nutritious pressure cooker recipes for busy families

Dr. Karen S. Lee http://www.drkarenslee.com

Copyright © 2016-2017 Karen Lee All rights reserved. No part of this book may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. This book is licensed for your personal enjoyment only. It may not be resold or given away. Cover design by Perry Elisabeth Design (perryelisabethdesign.com) Disclaimer This book is not to be substituted for medical advice, diagnosis or treatment. By reading this book, you agree that neither the author nor the author’s company is responsible for your results relating to any information presented in this book. Furthermore, any statements or claims about the possible health benefits by any foods or supplements have not been evaluated by the U.S. Food and Drug Administration and are therefore not intended to diagnose, treat, cure, or prevent any disease. Affiliate Links This book contains affiliate links. If you buy from clicking those links, your price will be same as if you buy from them on your own but I make a small commission. Thank you for your support! Easy Paleo Instant Pot® Recipes is not affiliated with Instant Pot® or Double Insight Inc. Instant Pot® is the registered trademark of Double Insight Inc.

TABLEOFCONTENT Introduction Who is this book for?

Chapter2 INSTANTPOT®TIPS1. Instant Pot® Types 2. Pre-Programmed Settings

Chapter3 SOUPSANDBROTHS1. Bone Broth 2. Fish Stock 3. Chicken Soup 4. Gal-Bi-Tang (Korean Style Short Ribs Soup) 5. Manhattan Clam Chowder (Adapted from Hip Pressure

Cooking) 6. Butternut Squash Soup 7. Cream of Broccoli

Chapter4 STARTTHEDAY1. Hard Boiled, Soft Boiled and Poached Eggs 2. Steamed Eggs with Scallion 3. White Yam Hash with Poached Eggs 4. Vegetable Rice Porridge 5. Herbed Eggs with Salmon 6. Eggs de Provence

Chapter5 PLANTS1. White Yam or Sweet Potato Discs 2. Citrus Salad with Beets and Candied Walnuts 3. Stuffed Artichokes 4. Roasted Whole Cauliflower

Chapter6 BEEFandPORK1. Pot Roast 2. Meat Loaf 3. Beef Stew 4. Sancocho – Colombian Oxtail Stew 5. Osso Buco 6. Boeuf Bourguignon 7. Liver Meatballs 8. Korean Style Braised Short Ribs 9. Paleo Mapo Pork or Beef 10. BBQ Baby Back Ribs

Chapter7 POULTRY1. Everyday Chicken 2. Mediterranean Chicken 3. Korean Spicy Chicken 4. Chicken Garam Masala5. BBQ Chicken Drumsticks 6. White Chili

Chapter8 SEAFOOD1. Cioppino 2. Penne with Mussels Marinara 3. Fish Stew 4. Seafood Paella (Inspired by hip Pressure Cooking) 5. Balsamic Glazed Salmon

Chapter9 SWEETS1. Rice Pudding 2. Pine Nuts Honey Mousse 3. Apple Sauce

Chapter10 Resources

Chapter11 InstantPot®CookingTimetables

INTRODUCTION When I started cooking Paleo friendly foods, my family didn’t even notice the difference. I thought that was a good sign. We rarely ate processed foods and we didn’t eat a typical standard American diet (SAD) so it was a natural transition. But many people still ask why I decided to turn to Paleo specifically if we were already eating healthy. Here are my reasons.

Why Paleo? For Physical Health There’s no denying that a healthier lifestyle leads to a better quality of life. The tenets of The Paleo Diet, short for Paleolithic, is comprised of foods in their original state, as nature intended. Unlike a typical standard American diet (SAD), which is mostly processed food high in sugar and unhealthy fats, Paleo friendly diet is about eating nourishing and nutritionally dense foods while avoiding high carb foods like grains or anti-nutrient legumes, and unhealthy hydrogenated fats. Those who subscribe to the Paleo lifestyle have better health biological systems across the board, especially, their digestive and immune systems. For Mental Health Study after study confirm the connection between brain and gut health. The healthier your gut, the healthier your mind. While Paleo diet is not designed to be a mental health cure-all, it has been linked to a reduction in symptoms of depression, anxiety, and lessened ‘brain fog’ from improved gut health. And who among us couldn’t use a bit more clarity and focus? For Weight Loss Paleo is not a ‘diet’ in the traditional sense of the word for controlling weight. It’s a lifestyle, one dedicated to eating simply, naturally, and a variety of controlled portions. One of the pleasant added benefits is that many devotees find that they shed a few pounds. Eating fresh, seasonal vegetables with meats from animals that were grass fed – not grain fed - and pastured provide good saturated fats that are more satiating. It prevents people from snacking and consuming extra carbs, which contribute to weight gain.

Why Paleo for my family? I chose the Paleo diet for my family because of above reasons but specifically because it works for my family’s nutritional needs to manage their autoimmune illnesses, like Eczema and Asthma, food allergies and sensitivities. Personally, Paleo diet is more satiating so I don’t overeat, which is a common problem during women’s menopausal years. Being on the Paleo diet helps my hormones in check and keeps weight gain to a minimum. In short, Paleo diet offers the best potential health and wellness benefits food has to offer across a variety of spectrums. It’s a delicious, nutritious way to get the body working the way it’s supposed to. Why Instant Pot®? When I first heard about Instant Pot® through blogs and social media feeds, I thought it was just another cooking gadget that was bound to eventually wind up collecting dust on my kitchen counter. I am not a kitchen gadget or appliance hoarder but I want cooking appliances that make my life easier while delivering meals that are cooked without harmful toxins. You see, I happened to be in the market for a new rice maker after finding out that the one I had been using for the past decade was coated with a proprietary chemical, most likely Teflon or a similar carcinogenic coating, as most rice makers are. So when I heard that the liner pot for Instant Pot® was made with stainless steel, I was sold. To my delight, Instant Pot® turned out to be so much more than a rice cooker. I use it to cook just about everything now. It replaced, not only my rice cooker, but my slow cooker, my roaster, and my stove top pressure cooker. I now have the assurance that I’m serving my family healthy food cooked in a safe appliance without toxic chemicals, and I’ve de-cluttered my kitchen at the same time. Instant Pot® revolutionized my cooking experience so much, I continue to give them as gifts to my family and friends. I know once you try it, you will love it as much as I do!

Who is this book for? This book is a collection of some of our favorite family meals. All are classic, and a few ethnic recipes that I have cooked over time and can be cooked to perfection in the Instant Pot® every time. They are convenient and easy recipes with common ingredients you probably already have. And if you don’t have them and can’t find them at your local grocery stores, you can easily find them on Amazon. For your convenience, I’ve listed some of them in the Amazon Store. This book is for anyone who wants to create delicious, nutritious meals quickly and easily. Even if you haven’t begun a full transition to Paleo, you can still take pride in cooking healthy meals from scratch without extra sugar and processed ingredients. All you need is this book, an Instant Pot®, the right ingredients, and hungry eaters. Starting today, you can cook restaurant-quality meals right in your own kitchen without a counter-full of gadgets or a sink full of pots and pans to clean up afterwards. Doesn’t that sound grand? And so, for all you busy cooks out there struggling to put healthy food on the table, this book is dedicated to you. I hope you enjoy eating Paleo style foods cooked nutritionally and easily using Instant Pot®. If you have any questions about the diet or using Instant Pot® you can always email me at info@drkarenslee.com I really want to help you eat for your health and to enjoy your food!

In Your Health, Dr. Karen S. Lee http://www.drkarenslee.com

Tips for Using Instant Pot®

Photo By: Instant Pot®

Disclaimer: Links in this section are my affiliate links to the company’s website and my Amazon Store. I love my Instant Pot® so much that I became their affiliate and I try to promote them from Amazon. If you purchase from clicking these links, I make a small percentage as a commission. You will receive corresponding discounts for using my discount codes and you will save money. Shipping is free and in some states, there is no sales tax so the prices work out to be cheaper than Amazon. Thank you for your support!

Instant Pot Types

IP-LUX60

6-in-1 multi-Functional Cooker (Pressure Cooker, Saute/Browning, Slow Cooker, Rice Cooker, Steamer & Warmer). Large, Easy to Use Control Panel

• 10 Built-in Smart Programs: Meat/Stew, Saute, Poultry, Soup, Bean/Chili, Congee, Steam, Multigrain, Rice and Slow Cook with 3 Adjustable Modes

• 10 Proven Safety Mechanisms: UL & ULC Certified; Safe, Convenient and Dependable

• Delay Cooking Timer: Up to 24-Hour, Automatic Keep-warm, Manual Setting: Up to 120 Minute Cook Time, 3 Temperatures for Saute/Browning and Slow Cook

• Includes 6Qt 3-Ply Bottom Stainless Steel Cooking Pot, Stainless Steel Steaming Rack

• Also available in 5Qt (LUX50) • Use “DRKAREN50” to get $50 off from LUX model.

IP-DUO60

7-in-1 Multi-Functional Cooker--Pressure Cooker, Slow Cooker, Rice Cooker, Saute/Browning, Yogurt Maker, Steamer & Warmer

• 14 built-in Smart Programs, Dual pressure, Automatic keep-

warm, and 3 temperatures for saute/browning and slow cook

• Delay cooking time up to 24-Hours; Manual setting up to 120 minutes of cook time

• Includes 6Qt 3-ply bottom stainless steel cooking pot, stainless steel steam rack with handle, rice paddle, soup spoon, and measuring cup. Instructions, recipes, and cooking time tables in English, Spanish, Chinese and French

• Also available in 5Qt and 8Qt (DUO50 and DUO80) • Use “DRKAREN50” to get $50 off from DUO model.

IP-Smart Bluetooth-Enabled Multifunctional Multi-functional fully-programmable, combining the benefits of a Pressure Cooker, Slow Cooker, Rice Cooker, Porridge Maker, Steamer, Sauté pan, Yogurt Maker, Food Warmer and more

• 14 built-in Smart Programs, Dual pressure, Automatic keep-warm and 3 temperatures for sauté, slow cook and keep-warm. Delay cooking time up to 24-Hours; Manual setting up to 120 minutes of cook time

• Include 6Qt 3-ply bottom stainless steel cooking pot, stainless steel steam rack with handle, silicone mini mitts & manual and recipes in English, Spanish, Chinese and French

• "Instant Pot Smart Cooker" app is available on Apple iTunes which works with iPhone 4S/5/5C/5S/6/6 Plus, iPad 3/4/Air/Air2, iPad mini/mini2/mini3, iPod touch 5 or later. The Android version is available. It works with Samsung S3, S4, S5, S6. We are working on to support more Android devices. The requirement for Android OS is version 4.3 or later; the required version of Bluetooth is 4.0.

• Use “DRKAREN60” to get $60 off from SMART model.

NEW!! : 8Qt Size IP-DUO80 Instant Pot just revealed a larger 8Qt model. So if you have a large family, the larger model would be perfect for you. For a family of four, I’m very happy with my 6Qt. while a 8Qt model would be preferred for making bone broth. The new model is not listed on the company’s

website but on Amazon so you can purchase from Amazon directly from my aStore.

• 7-in-1 Multi-Functional Cooker--Pressure Cooker, Slow Cooker,

Rice Cooker, Saute/Browning, Yogurt Maker, Steamer & Warmer

• 14 built-in Smart Programs, Dual pressure, Automatic keep-warm, and 3 temperatures for saute/browning and slow cook

• Delay cooking time up to 24-Hours; Manual setting up to 120 minutes of cook time

• Includes 8Qt 3-ply bottom stainless steel cooking pot, stainless steel steam rack with handle, rice paddle, soup spoon, and measuring cup. Instructions, recipes, and cooking time tables in English, Spanish, Chinese and French

• Also available in 5Qt and 6Qt (DUO50 and DUO60) Photos Credit: Instant Pot®

Pre-Programmed Settings

The beauty of Instant Pot®’s pre-programmed settings is that it takes the guesswork out of using the pot. The buttons on the panel might be confusing at first, but once you get acquainted, they are really convenient. Of course, you may not always use the pre-programmed settings because of the ingredients, the amount of food and whether the ingredients are fresh or frozen but they are a great starting point for you to get acquainted with your new best friend. So let’s get cooking! A few facts about the setting:

ü DUO and SMART models have HIGH and LOW pressure settings but LUX model only has HIGH pressure.

ü Except for RICE, all the pre-programmed settings are set at HIGH pressure. You can lower it by using “PRESSURE” button but most of the recipes call for HIGH pressure so you don’t have to worry about adjusting it. Similarly, RICE setting can be adjusted to HIGH pressure from its pre-set LOW pressure.

ü When you press on a particular setting, its NORMAL time will appear first. You can press “ADJUST” button to go up or down. For clarification’s sake, the cook times below are listed in the order of what you’ll see first in bold as you press the settings. And following the normal time, they will be times you’ll see as you press the ADJUST button each time.

Settings:

• Soup – 30, 40, 20 • Meat/Stew – 35, 45, 20 • Bean/Chili – 30, 40, 25 • Poultry – 15, 30, 5 • Rice – a true automatic setting but the only setting that

cooks on LOW pressure. Cooking white rice and will automatically adjust the cooking time depending on the amount of water and rice in the cooking pot. So the cooking time will vary depending on how many cups of rice you’re

cooking. But you can use the ADJUST and “—“ button to change the setting as needed.

• Multi-grain – 40, 60, 20 • Porridge – 20, 30, 15 • Steam – 10, 15, 10 You must use a trivet or a rack for this

function.

NOTE:

To avoid being redundant for this book, I will not mention to turn on the Instant Pot® in the directions. I assume you already plugged in the pot and you are ready to cook!

In addition, when I state “set the timer to xx minutes”, use the “—“ or “+” button to reach the proper time, unless you can reach the time by using the “ADJUST” button.

SOUPS AND BROTH

Bone Broth

Bone broth is one of the most nourishing foods when you are on a healing journey. You can read about all the benefits here so I won’t go into the details in this book but one thing for sure, it’s one of my favorite foods to make in the Instant Pot®. Normally, I have to simmer on the stove for h.o.u.r.s. while watching the pot like a hawk. Or use the slow cooker all day, making the whole house smell. The smell used to make me so nauseous that I’d wake up in the middle of the night to turn it off and put it in the garage. So when I realized I can make bone broth in the Instant Pot® without the smell and much quicker than the stove top, I was ecstatic. I love the fact that you can press a button and forget about it and not worry about over flowing or the smell. I use knucklebones for collagen, marrowbones for the good fat in the marrow, and soup bones for the meat flavor. Also, since we don’t eat veal, I use soup bones to make Osso Buco, and soup bones are cheaper than veal!

I prefer to bleed the blood out of the bones (say that fast ten times.) before making broth to make clearer broth. Normally, you’d have to blanch the bones in hot boiling water to skim all the scum and browned liquid but using the Instant Pot makes it trickier to use that method. So soak the bones in cold water for at least 30 minutes to a couple of hours. Then, drain the water and rinse them until the water is clear, like above. Use enough bones to fill up the pot about ½ - ¾ of the way. Then, fill the pot with cold water up to the MAX line. Using more knuckle bones will make the broth to gel more from the cartilaginous parts from the soft tissues that surround the joints. You can add vegetables and herbs or even roast the bones before making broth. But I also like to make plain ones to use as a base broth for various recipes, as you will see in recipes in this book.

Press the “SOUP” function button. You’ll see 30 minutes as the pre-set time. But you want 120 minutes so press the “—“ button and hold it until it counts DOWN to 120 minutes. You can press “+” but it’ll count UP to 120 minutes but it’ll take longer.

I love using bone broth for making all kinds of soups but I also enjoy drinking a mug of seasoned broth in the morning. It fills me up and nourishes me. Add chopped scallions and white pepper and you will be amazed at the rich savory flavor of a piping hot broth. When you have this, you won’t even need coffee to start the day! See all the good fat in the broth? Cooking it in the Instant Pot® keeps all the goodness sealed right in during the cooking process. Nothing escapes while cooking!

Bone Broth Ingredients:

• 2-3 lbs. Bones, knuckles, long bones and marrow bones • 6 Cups filtered cold water or to fill up to Max line

Directions:

1. Wash the bones in cold water and place them in the pot. 2. Add enough cold water to immerse the bones completely. Soak

the bones in water for 30 minutes to an hour to let the blood out of the bones.

3. When ready, drain the water and rinse until the water is clear. 4. Place the bones back in the pot and fill the pot with 6 cups of

cold filtered water or up to the MAX line. 5. Close the lid and lock it tightly and close the vent. 6. Press the “SOUP” function button. You’ll see 30 minutes as the

pre-set time on the screen but you want 120 minutes so, press “—“ button and hold it until it counts DOWN to 120 minutes. You can press “+” UP to 120 minutes but it’ll take longer. It’s a little trick I learned.

7. After the timer goes off, let the pressure release naturally (NPR) and when the pressure is completely released, open the lid carefully. At this time, the broth will be VERY rich. If you want collagen to be gel, you can store the broth in glass containers or jars you want to use and refrigerate for up to a week. Or freeze in freezable mason jars.

8. But if you want to get more out of the bones, use the same bones and fill half of the pot – 3 Cups – with cold water and repeat the directions #5 – #7 above. Usually, after two batches, bones will get very soft and be spent. Combine both batches and store in the refrigerator or freeze. Even if the broth doesn’t gel, the collagen and nutrients will still be in the broth.

Note: You can collect bones (“spent bones”) from meals to make bone broth too. Just clean them and roast them before following these steps. Also, you can make broth with chicken or turkey carcass

this way too. I collect and freeze enough bones to make a full pot at least once a month. Appearance and Texture Cooking bone broth in a pressure cooker or a slow cooker will yield a clear brown broth. However, simmering for hours on the stovetop will yield creamy white in color and texture. This is because simmering for hours will loosen up and break down bits and pieces of meat, soft tissues and bones, which makes the broth cloudy. I’ve had years of experience of making broth using different methods and regardless which method I’ve used, broth always gelled and was rich in flavor. I just think using Instant Pot® makes it easier since I don’t have to watch the simmering pot on the stove.

Table of Content

Fish Stock

Fish stock is not that hard to make on the stovetop since it doesn’t take that long. But, it can make your house, well, fishy and smelly. So if you don’t like fishy smell wafting throughout the house, cooking it in the Instant Pot® is your solution. Use (cheap) fish heads, tails, and bones from large fish like, salmon, snapper, porgy and even mackerel for rich flavor and Omega-3. You can add shellfish like clams and mussels too. Add vegetables and herbs set on “SOUP” and forget about it! No one would ever think you’re cooking fish! After fish stock is done, strain and freeze or refrigerate. Use within one week.

Fish Stock

Ingredients • 4 Fish heads, tails, bones • Shellfish (Optional) • 1 Medium onion, quartered • 2 Carrots • 2 Celery stalks • 2 Bay leaves • Bunch of parsley with stems • 4 Cloves of garlic, smashed. • 5 Cups of Water or to fill up to Max line

Directions:

1. Add all the ingredients to the liner pot. 2. Add roughly cut up veggies and quartered onion. 3. Add water to fill up to the Max line. 4. Close the lid tightly and close the vent. 5. Set on “SOUP” and when the timer goes off, release the

pressure naturally (NPR.) 6. Strain the liquid and reserve to be used.

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Chicken Soup

Chicken Soup

Ingredients: • 2-3 lb pastured and free roaming chicken • 2 carrots roughly chopped • 1 Celery roughly chopped • ¼ Turnip or Radish, cut in 2” cubes • 1 Tbsp Italian Seasoning or equal mixture of dried parsley,

oregano, thyme and rosemary. • 2 whole bay leaves • 3 cloves of garlic, crushed • 1 Medium onion, sliced • 1 Tbsp Sea salt • 1 tsp Fresh ground black pepper

To garnish before serving,

• Thinly sliced purple onion • Finely chopped Scallion

Directions:

1. In the liner pot, add the vegetables first, then, chicken, and the herbs on top. 2. Add 4-5 Cups of cold water. 3. Close the lid tightly and close the vent. 4. Press “SOUP”. 5. When the timer goes off, release the pressure naturally, using

NPR. It may take about 20-30 minutes after the timer goes off for the vent to open.

6. Open the lid, take out the chicken and debone the meat. 7. Reserve the bones to make bone broth. Put the meat back to

the pot and stir. 8. Crush the carrots and celery gently against the side of the pot

with the back of a spoon. 9. Salt and pepper to taste.

10. Before serving, garnish with thinly sliced onions, and scallions.

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Gal Bi Tang (Korean Style Short Ribs Soup)

Gal Bi Tang, Korean Style Short Ribs Soup, is one of the simplest and yet, labor intensive Korean soups to make because it only has a few ingredients but takes a bit of preparation and hours of simmering on the stove. And while, it takes a few steps in the Instant Pot® because some of the ingredients have to be added later on, it’s still much easier to make it in the Instant Pot® since I don’t have to watch over the pot. Grass-fed short ribs like these are perfect for making Gal Bi Tang because believe it or not, they are not as fatty as beef from factory raised - a.k.a. C.A.F.O. - meats. You can always skim the fat after cooking so don’t cut the fat off before cooking them They are healthy fats and add rich flavor to a delicious soup. Also, after making this soup, save the bones to make bone broth. I collect and freeze enough bones to make a whole pot of bone broth.

Gal Bi Tang (Korean Short Ribs Soup) Ingredients:

• 3 lbs of grass fed beef short ribs • 2 lbs of large radish or daikon • 1 Medium Onion, sliced • 4 cloves of garlic, smashed • 2 Tbsp sea salt • 1 tsp fresh ground black pepper • 3 Scallions, sliced in 2” pieces in length and some chopped.

Directions: 1. Place the bones in the pot and fill the pot with enough water to

submerge the bones. 2. Soak the bones in the water for about an hour in room

temperature. 3. Strain the water and change and strain again, until water runs

clear. 4. Press “SAUTE” and wait until it becomes ‘Hot’. 5. Place the liner pot inside and wait until it boils. When you see

brown scum floating, drain the water and scrape off the scum. 6. Add the onions and garlic and fill the pot with cold water up to 5

cup mark. 7. Close the lid tightly and close the vent. 8. Press “SOUP” and press “+” and set the time at 60 minutes. 9. When the timer goes off, release pressure naturally with NPR.

This may take up to 30 more minutes. 10. Meanwhile, slice radish into 2” cubes or slice daikon in 1”

thickness. 11. When the pressure is completely released, and vent opens,

open the lid and add the radish pieces. 12. Press “Manual” and set the time to 2 minutes. 13. When the timer goes off, release the pressure using QR. 14. Ladle the soup in a bowl and garnish with scallions and add salt

and pepper to taste. 15. Serve immediately.

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Manhattan Clam Chowder (adapted from hip Pressure Cooking)

Manhattan Clam Chowder (adapted from hip Pressure Cooking)

Ingredients:

• 2 dz. Little Neck Clams • 2 cups of water • ½ Cup Coarse sea salt • 1 C coarsely chopped bacon • 1 Medium onion, chopped • 2 Celery stalks, chopped • 2 Medium carrots, chopped • 1 C Chopped tomatoes • 2 Tbsp tomato paste • 1 C Yuca, cubed • 1 Bay leaf • 1 Fresh thyme sprig • 1 Tbsp Arrowroot Powder • 1/3 C cold water • 1 Tbsp Chopped Parsley for garnish.

Directions:

1. De-sand the clams. Place clams in a shallow pan, deep enough to submerge them in a single layer.

2. Fill the pan with warm water and add sea salt and stir. 3. Let the clam de-sand for a couple of hours. You will see water

and sand spewing out of the clams so clear the area and have towels ready to wipe down the water.

4. After about two hours of clams de-sanding, scrub the shells and clean them thoroughly.

5. Turn on the Instant Pot. 6. Add 2 cups of water in the liner pot and add the clams. 7. Press “MANUAL” and using “—“, set the time for 5 minutes. 8. Close the lid tightly and close the vent. 9. Meanwhile prepare the vegetables.

10. When the timer goes off, release pressure manually, using QR.

11. Carefully, strain the clam juice while avoiding the sandy parts and reserve to use later.

12. Take out the clams, and roughly chop them and save them for later.

13. Press “CANCEL, then press “SAUTE” and wait until it becomes “Hot”.

14. Add bacon and cook until the bacon release its fat and begins to sizzle.

15. Add onion, celery, and carrots and cook until they soften. 16. Add clam juice, the tomatoes, tomato paste, yucca, bay leaf,

and thyme. 17. Close the lid tightly and close the vent. 18. Press “CANCEL” and then, press “MANUAL” and press “—“

until time is set for 5 minutes. 19. When the timer goes off, release pressure naturally, NPR. 20. Open the lid, add clams and stir well. 21. In a small bowl, mix arrowroot powder and cold water. 22. Add the arrowroot powder mixture to the clam chowder and stir

well to thicken. 23. Add chopped parsley as garnish and serve immediately.

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Butternut Squash Soup

Butternut Squash Soup Ingredients:

• 2 Cups of Butternut Squash - peeled, seeded, and cubed • 2 Cups of Sweet Potatoes - peeled and cubed • 3 Cups Bone broth or Chicken broth or Vegetable Broth if

vegetarian • 1 small-medium onion - cubed • 1 inch ginger -peeled • 2 cloves garlic - crushed • 2 T Coconut Oil • 1 tsp or pinch of Himalayan Pink Salt • 1½ tsp curry powder • ½ tsp turmeric • 1 tsp cinnamon • ½ tsp ground nutmeg • 1 tsp dried tarragon • 1 tsp fresh parsley for garnish (optional) • 1 tsp chopped walnuts for garnish (optional)

Instructions:

1. Press "SAUTE" setting on Instant Pot® 2. When 'HOT" appears on the screen, add coconut oil, onions,

ginger, garlic and pinch of salt. 3. Sauté until onion is a bit soft. 4. Add the rest of the ingredients. 5. Stir to mix. 6. Close the lid tightly and close the vent. 7. Press "MANUAL" and using “—“, set the timer to 10 minutes. 8. When the timer goes off, pressure release naturally. 9. When it's completely depressurized, open the lid carefully.

10. If you have an immersion blender, purée, right in the pot. 11. If you DON'T have an immersion blender, transfer the soup to a

food processor or a blender and purée. Be careful with hot soup when using the food processor or blender.

12. Serve immediately with garnish.

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Cream of Broccoli Soup

Cream of Broccoli Soup Ingredients:

• 2 cups broccoli florets and sliced stems • 1/4 cup of soaked raw cashew nuts • 1 cup leek whites and tender greens, sliced • 1 small onion, sliced • 2 large cloves of crushed garlic • 2 cup of chicken broth divided • 3 sprigs of fresh tarragon or 1 Tsp of dried tarragon • 2 tbsp avocado oil or grass fed ghee • 2 tsp of chopped chives for garnish • Salt and pepper to taste

Instructions:

1. Soak raw cashews overnight in cold water in the refrigerator. 2. Set the pot on “SAUTE” and when it becomes “HOT”, add oil or

ghee. 3. Sauté onions, leek and garlic until onions and leek are

translucent. 4. Add broccoli, tarragon, and chicken or vegetable stock to the

pot. 5. Close the lid rightly and close the vent. 6. Press MANUAL, and using “—“, set the time for 4 minutes. 7. When the timer goes off, release the pressure naturally, using

QR. 8. Open the lid, let the vegetables cool a little. 9. Add cashews and 1/4 cup of stock to the pot.

10. Using an immersion blender, purée the content of the pot until smooth, adjusting the broth amount to adjust the consistency of your liking.

11. Add salt and pepper to taste. 12. Press “SAUTE” to simmer for about 5 minutes. Stir while

scraping the bottom. If you’d like the soup to be cold, chill for at least 4 hours or overnight.

13. Garnish with chopped chives before serving.

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START OF THE DAY

Eggs Three Ways: Hard Boiled, Soft Boiled and Poached

You might wonder why making eggs in an Instant Pot® is a big deal when you can make them on the stovetop quickly and very easily. And I agree with you wholeheartedly. However, making eggs is an easy way to ‘break-in’ for those who just bought the Instant Pot. It only requires water and eggs so it’s fairly easy. But the best part is that they come out perfect every time! And the eggshells peel so much easier than cooking them on the stovetop. You just need about 1 cup of water and a trivet that comes with Instant Pot® shown above. You can use a steamer basket if your Instant Pot® didn’t come with a trivet like this. The time needed for each of the ‘doneness’ is regardless of how many eggs are being cooked. As soon as the timer goes off, release the pressure manually, QR, and put the eggs in an ice bath or very cold water. One trick I use is to crack the eggshell a little so cold water seeps into the eggs. Cooking eggs in the Instant Pot ALWAYS make it easier to peel than cooking them on the stovetop.

Hard boiled and Soft boiled

Soft Boiled – Press “MANUAL”, then, “—“ to reduce the time to 4 minutes. Hard Boiled Eggs – Press “MANUAL”, then, “—“ to reduce the time to 6 minutes.

Poached Eggs

Press “MANUAL”, then, “—“ to reduce the time to 1 minute. You can also crack the egg in a small ramekin or a cup and place it in the Instant Pot® to poach for 2 minutes.

One other reason why I love using Instant Pot® for eggs is reheating cold hardboiled eggs. You can place the hardboiled eggs on the trivet and set to MANUAL and “—“ to set the timer to 2 minutes. When the timer goes off, then, naturally release the pressure (NPR) to reheat. The cold rubbery eggs will become warm and soft, as if you just cooked them.

Steamed Eggs with Scallions

Steamed Eggs with Scallions Ingredients:

• 1 Large egg • ⅓ Cup cold water • Chopped scallions • Pinch of sesame seeds • Pinch of garlic powder, salt and pepper

Instructions:

1. Mix the egg and water in a small bowl. 2. Strain the egg mixture over a fine mesh strainer into a

heatproof bowl. 3. Add the rest of the ingredients and mix well and set aside. 4. Add 1 Cup of water to the inner pot of Instant Pot®. 5. Place the trivet or steamer basket in the pot. 6. Place the bowl with the egg mixture on the trivet or steamer

basket. 7. Close the lid tightly and close the vent valve. 8. Press “MANUAL” setting and using the “—“, set the timer for 5

minutes. 9. When the timer goes off, release the pressure manually, using

QR. 10. Serve immediately with hot rice!

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White Yam Hash with Poached Eggs

White Yam Hash with Poached Eggs Directions: • 1 Cup of yam - peeled and cut in ~1” cubes (you can use

sweet potatoes if you can’t find yam ) • 2 eggs • 1 Tbsp cooked and chopped bacon • 2 Tbsp bacon fat or ghee • 1 sliced jalapeño pepper • ½ Cup of diced onion • 1 tbsp + chopped cilantro • 1 tsp + Taco Seasoning

Instructions:

1. Pour 1 cup of water in the inner pot and place the trivet inside.

2. Place the bowl with cubed yams on the trivet. 3. Close the lid tightly and close the vent valve. 4. Set on “MANUAL” and press “—“ and set the timer for 2

minutes. 5. Meanwhile, chop onions, bacon, jalapeño pepper and

cilantro. 6. When timer goes off, release pressure naturally, or QR. 7. Press “CANCEL.” 8. Take out the yam and set aside. 9. Remove the trivet and drain the water.

10. Press "SAUTE" and wait until the screen says, "HOT" 11. Add bacon fat or butter and sauté onions until translucent. 12. Add yam, bacon, pepper, cilantro and taco seasoning and

mix well. 13. With a spoon, pat down the yam to create a little crater in the

middle. 14. Crack both eggs gently into the crater of the potato hash. 15. Close the lid tightly and close the vent valve. 16. Press “MANUAL” and press “—“ to set the time for 1 minute

to poach the eggs. 17. When timer goes off, release the pressure naturally, or QR. 18. The eggs should be poached.

19. Using a flexible spatula or a flat wooden spatula, lift the potato hash with the eggs on top, without breaking the egg yolk.

20. Plate the potato hash and eggs and sprinkle cilantro and taco seasoning on top

21. Serve immediately.

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Vegetable Rice Porridge

Vegetable Rice Porridge Ingredients:

• 6 Cups water • 1 Cup medium grain white rice • 1 clove garlic, minced or finely chopped • 1 carrot, diced • ½ C chopped chives • ¼ tsp sesame oil • ¼ tsp roasted sesame seeds • ¼ ground pine nuts (optional)

Instructions:

1. Wash rice thoroughly. 2. Place rice and water in the liner pot. 3. Press “PORRIDGE” setting. 4. Close the lid tightly and close the vent. 5. When the time goes off, release pressure naturally, NPR. 6. Open the lid and add the rest of the ingredients except sesame

seeds. 7. Press ‘CANCEL”. 8. Press “MANUAL” and then, press “SAUTE”. 9. Close the lid and close the vent let it cook for 1 minute longer.

10. When ready to serve, ladle porridge into a bowl, sprinkle sesame seeds on top and serve immediately.

Note: do not keep rice or rice porridge on WARM in the Instant Pot®. It will make rice stick to the bottom of the pot. Store leftover rice or rice porridge in the refrigerator and reheat when necessary.

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Herbed Eggs with Salmon

Herbed Eggs with Salmon Ingredients:

• 4 eggs • 1⅓ cup water • 1 cup cooked salmon crumbled in big pieces • ½ tsp Herbes de Provence • ½ tsp sea salt • ½ tsp black pepper • 1 Tbsp chopped chives

Instructions:

1. Whisk eggs and water well in a mixing bowl. 2. Add the herbs, chives, salt and pepper and mix well. 3. Stir in the crumbled pieces of salmon. 4. Transfer the egg mixture into a heatproof bowl that can fit inside

the Instant Pot®. 5. Pour 1 cup of water into the Instant Pot® and place the trivet or

a steam basket inside. 6. Place the bowl with the egg and salmon mixture. 7. Close the lid tightly and close the vent. 8. Press MANUAL and using “—“, set the time for 5 minutes and

NPR. 9. Take out the bowl and serve immediately.

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Eggs de Provence

Eggs de Provence Ingredients:

• 6 eggs • 1 small onion chopped • 1 cup cooked ham or bacon • ½ cup heavy cream • 1 cup chopped kale leaves • 1 cup cheddar cheese • 1 tsp Herbes de Provence • ⅛ tsp sea salt and pepper

Instructions:

1. Whisk eggs with heavy cream. 2. Add the rest of the ingredients and mix well. 3. Pour the mixture into a heatproof dish and cover. 4. Add one cup of water in the Instant Pot®. 5. Place the trivet or steamer basket inside. 6. Place the bowl on top of the trivet or steamer basket. 7. Close the lid tightly, and close the vent valve. 8. Press "MANUAL" and using “—“, set the time for 20 minutes. 9. When the timer goes off, release pressure naturally, NPR.

10. Serve immediately.

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PLANTS

White Yam or Sweet Potato Discs

White Yam or Sweet Potato Discs Cooking yams or sweet potatoes is so much easier than baking them in the oven. Cooking them first, then, caramelizing the discs in the oven will make them bring out the sweetness even more. Ingredients

• Japanese White Yam or Sweet Potatoes

Directions:

1. Scrub the skin and clean yam well. You can either peel the skin or cook them as whole. I peeled the skin on these because there were some brown spots. But usually, you can eat the skin as they are nutritious!

2. Place 1 cup of water in the liner pot 3. Place the trivet in the pot and place the yams on the trivet. It

doesn’t matter how many yams you can put in the pot. The timing for cooking them will be the same.

4. Close the lid tightly and close the vent. 5. Set on MANUAL, and using “—“, se the time for 10 minutes for

large sized yams. 6. When the timer goes off, release pressure manually, QR. 7. Preheat the oven to 400° F 8. Slice the yams in about ½ inches thick. 9. Line a cookie sheet with parchment paper. You can use silicone

liner but yams will stick and burn the silicone liner. So I like using parchment paper for this.

10. Place the yam discs and bake for about 5 minutes or until the sugar on the surface caramelize and brown. Be careful and check often as yam will burn easily.

11. When the discs are browned, turn over and brown the other side for 3 minutes or until brown.

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Citrus Salad with Beets and Candied Walnuts

Citrus Salad with Beets and Candied Walnuts

Ingredients • Various citrus fruits – 3-4 types – sliced and segmented • 2 Small Beets – sliced • 1 Cup Orange Juice • Zest of one lemon • 1 Small Purple Onion • ½ Cup of kalamata olives • ½ Cup candied walnuts • Zest of one lime

Cranberry Citrus Dressing

• ¼ Cup unsweetened cranberry juice • ¼ red wine vinegar • ¼ extra virgin olive oil • A pinch of sea salt • A pinch of black pepper

Directions:

1. Wash beets and slice them in ¼ inch thickness. 2. Place the beet slices, orange juice and zest of lemon in the

Instant Pot® liner pot. 3. Close the lid tightly and close the vent. 4. Press MANUAL and using “—“, set the timer for 9 minutes. 5. When the timer goes off, then, release pressure manually, QR. 6. Take out the beet slices with the liquid and put them in a glass

bowl and chill. 7. Make the salad dressing by combining the salad dressing

ingredients and whisk or shake vigorously in a glass bottle. 8. Peel citrus fruits and slice them and segment some of them. 9. Place the fruit in layers in a large platter or tray.

10. Add the onion rings and walnuts. 11. Cut olives in half and add them to the salad. 12. Layer cooled beet slices on top of the salad. 13. Sprinkle lime zest and drizzle salad dressing. 14. Serve chilled.

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Stuffed Artichokes

Wash and cut the tips with kitchen shears. And cut the bottom of the artichoke so they can lay flat.

Stuffed Artichokes Ingredients:

• 4 Artichokes • 1 Small butternut squash - cooked and diced in small chucks • 1 Cup quinoa • 1 Small onion, diced • 3 Cloves of minced garlic • 2 Eggs • 2 tsp Italian seasoning mix or ½ tsp of dried parsley,

oregano, basil and sage • 1 Cup Beef or Chicken or Vegetable Broth • 1 Cup Extra Virgin Olive Oil (EVOO) • Pinches of sea salt and black pepper • ¼ Cup of Parmesan cheese (optional)

Instructions: Butternut Squash

1. Wash the butternut squash. 2. Pour one cup of water in the liner pot and place the trivet or a

rack inside the pot. 3. Place the butternut squash on the trivet. 4. Close the lid and close the vent. 5. Press “MANUAL” and using “—“ set the timer for 8 minutes and

release pressure naturally or QR. 6. If the flesh is a bit hard, that's ok since you'll be cooking it again

after it's stuffed in the artichoke. 7. Dice the squash in small pieces and set aside in a medium size

mixing bowl. Quinoa

1. Wash quinoa and pick out any debris and drain. 2. Pour one cup of stock in the liner pot and add quinoa. The

liquid level should be about the same as the top of the quinoa. 3. Add a pinch of sea salt. 4. Cover the lid tightly, make sure the vent is closed.

5. Press MANUAL for 1 minute. When the timer finishes, release pressure manually, or QR.

6. Take out the quinoa and add it to the medium bowl with squash in it.

Stuffed Artichokes

1. Beat two eggs in a small bowl and add it to the squash and quinoa mixture.

2. Add the rest of the ingredients to the bowl and mix well. 3. Separate each leaf of the artichoke and stuff with the

squash/quinoa mixture. 4. When all of them are stuffed set aside. 5. Add 1 cup of water and 1 cup of EVOO to the liner pot. 6. Place the artichokes in the pot as snugly as possible. If they

don't all fit, divide them to steam later. 7. Close the lid tightly and close the vent. 8. Press MANUAL and using “—“ set the time for 40 minutes. 9. When the timer goes off, release pressure naturally, or NPR.

10. Carefully take out the artichokes and place them on a platter. 11. Serve immediately.

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Roasted Whole Cauliflower

Roasted Whole Cauliflower Roasted cauliflower is all the rage now but it takes too long for it to bake and get roasted in the oven. Since it takes practically no time to cook vegetables in the Instant Pot, I love cooking it in the Instant Pot first, then, finishing it in the oven. Ingredients:

• 1 Medium size cauliflower • 2 cloves of garlic, minced • 1 Tbsp chopped parsley • 1/8 C extra virgin olive oil or Ghee from grass fed cow. • Pinch of sea salt • Pinch of fresh ground black pepper

Directions:

1. Cut the leaves and excess steam from the bottom. 2. Wash as best as you can, inside the crevices and the outer

surface. 3. Place the cauliflower in a large bowl of water and 1/8 cup of

vinegar and let it soak for a few minutes. 4. Meanwhile, mix the rest of the ingredients in a bowl and set

aside. 5. Rinse well. 6. Place 1 cup of water in the liner pot and put the trivet inside. 7. Place the cauliflower in the pot. 8. Close the lid tightly and close the vent. 9. Press “MANUAL” and using “—“, set the timer at 3 minutes.

10. Preheat the oven at 450°F. 11. Place a parchment paper on a cookie sheet. 12. When the timer goes off, then, QR. 13. Carefully lift the cauliflower and place it on the lined cookie

sheet. 14. Dry the cauliflower on the surface with a clean kitchen towel or

paper towel. 15. With a pastry brush, cover the cauliflower with the garlic oil

mixture liberally.

16. Place the cauliflower in the middle rack of the oven. 17. Roast until the garlic is brown but not burnt. Or until the

cauliflower is browned. 18. Serve immediately.

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BEEF and PORK

Meat is one of my favorite foods to cook in the Instant Pot®. It takes less time to cook it thoroughly – to the fall off the bone, melt in your mouth tender – and you don’t have to watch the stove or the oven to accomplish that texture and flavor. Pressure cooking keeps the flavor and nutrients in and the meat doesn’t dry out since there is hardly any evaporation. Normally, pressure is released using the natural pressure release (NPR) method for meat unless there is another step to follow. Using the manual/quick release (QR) method makes the meat more chewy and tough. So allow extra time for the pressure to release naturally. With the hot temperature from the oil that gets released from the meat, sometimes it takes just as long for the pressure to release naturally as the actual cooking time.

Pot Roast

Pot roast is a comfort food that everyone can relate to. But it takes a long time to cook in the oven and it takes planning. But not in the Instant Pot®! And you don’t have to wash extra dishes when you cook the veggies together to create this well rounded meal. I use Japanese yam and they are so much tastier than white potatoes. You can use radish or turnip too.

Pot Roast Ingredients:

• 3-4 lb Chuck Roast, a shoulder cut. • 2 carrots, cut diagonally in about 1 inch in length, divided in half • 2 celery stalks, cut diagonally in about 2 inches in length,

divided in half • 1 large onion, sliced • 2 long daikon or turnip or radish, about 2” large chunks • 4 cloves garlic • 1 c red wine, any type you drink • 4-5 sprigs of fresh thyme or 1 Tbsp of dried thyme • 2 Bay leaves • a bunch of fresh parsley, chopped with stems or 1 Tbsp of dried

parsley • 2 sprigs of fresh tarragon or 1 tsp of dried tarragon • 1 Tbsp worcestershire sauce • 1 Tbsp sea salt • 1 Tbsp fresh ground black pepper • ¾ C Beef broth or bone broth

To add after the meat is cooked: • 2 carrots, cut diagonally in about 1 inch in length, divided in half • 2 celery stalks, cut diagonally in about 2 inches in length,

divided in half • 1 large onion, sliced • 2 long daikon or turnip or radish, about 2” large chunks

Directions:

1. This is a two part instructions so you don’t end up with soft and mushy vegetables. If you don’t care about the texture of the vegetables, then, you can add all the vegetables, including the second portion under “To add after the meat is cooked” together with the meat in the beginning.

2. If you are buying the meat from a butcher, don’t let him trim the fat. You want the fat to make the meat tender so don’t trim it

before cooking. You can always skim the fat after the meat has been cooked.

3. Pat dry the meat and rub salt and pepper on the outside and set aside in the room temperature for about 30 minutes.

4. Meanwhile, prepare the vegetables. Cut and chop all the vegetables at once and divide them in half to be used separately.

5. When the meat is ready, plug in the Instant Pot® 6. Add half of the vegetables in the bottom of the liner pot evenly. 7. Add the herbs. 8. Place the chuck roast on top of the vegetables and herbs. 9. Add Worcestershire sauce, wine and broth on top of the meat to

coat the meat. 10. Close the lid tightly, and close the vent. 11. Press “MEAT” and then “—“ to increase the time to 90 minutes. 12. Meanwhile, prepare any other vegetables or salads you’ll serve

with the meal. 13. When the timer goes off, let the pressure release naturally, NPR.

This may take another 30-45 minutes so allow cooking time accordingly.

14. When the pressure is completely released, open the lid and add the remaining vegetables.

15. Press “MANUAL” and using “—“, set the timer to 4 minutes. 16. When the timer goes off, release pressure manually, QR. 17. Place the meat on a platter and let it rest for 10 minutes before

carving. 18. Take out the vegetables carefully and serve with the meat.

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Meat Loaf

This recipe is more of an informative instructions than an actual recipesince everyone knows how to make meat loaf. The only adaptation I usefor making Paleo meatloaf is to substitute breadcrumbs with vegetables, like zucchini, cabbage, chia seeds (if avoiding eggs), and cooked rice if you are able to eat rice. But because it does not contain breadcrumbs and possibly eggs, meatloaf tends to get very hard and dry. So cooking it in the Instant Pot® was a game changer. And reheating it without losing moisture also works really well in the Instant Pot®. Mix the ingredients together in a large bowl and do not over mix. Just incorporate the ingredients well.

Since you can’t fit a meatloaf pan in the liner pot, you have to use a round bowl like this ovenproof porcelain bowl that fits perfectly in the pot to make meat loaf. People have wrapped the meat in an aluminum foil in a shape of a meat loaf but I don’t want to cook in aluminum so that idea is out. So I decided to cook it using a Pot in a Pot (PIP) method for making meat loaf. You can fit about one lb of meat loaf mixture in one of these so I make several and freeze them when I batch cook. I like the fact that it has higher sides so I can easily grab the bowl without burning my hands when lifting it out of the pot. But you don’t have to buy this exact bowl. Just make sure it’s heatproof and big enough to fit the meat and yet, small enough to fit inside the pot which is 8 ½” in diameter and 6” in height. Make sure you leave some room on the sides for you to fit your fingers through.

See how the bowl fits just right inside the pot? This is PIP method of cooking. Cover the bowl with aluminum foil (without touching the food) so liquid from condensation doesn’t form in the bowl. For makingMeat Loaf, Press “MEAT/STEW” and when the timer goes off, releasepressure naturally, using NPR.

You can freeze the meat loaf mixture before cooking or freeze afterwards. Either way, meal prep is easy and reheating or cooking it after a busy day is a cinch in Instant Pot®

You can throw in frozen potatoes and meatloaf in the Instant Pot® and reheat for 12 minutes and dinner will be ready in less than an hour!

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Beef Stew

Beef Stew Ingredients:

• 2 lbs chuck roast or bottom round, cut into 1" chunks • ½ tsp Himalayan Pink Sea Salt • ½ tsp black pepper • 2 Tbsp gluten-free flour or arrowroot flour (optional) • 4 Tbsp avocado oil, divided. • ½ onion, coarsely chopped • 2 cloves garlic, coarsely chopped • 2 Tbsp tomato paste (from a tube or glass jar) • ¾ cup red wine (Cabernet Sauvignon is the best but you can

use what you have) • 3 cups beef broth • 3 sprigs fresh thyme (or ½ tsp dried thyme) • 2 large bay leaves • 1 small handful parsley, chopped, reserve 1 tbsp to garnish

To Add Later • 3 carrots, peeled and cut into chunks • 3 celery stalks, cut into chunks • 2 lbs potatoes (or yucca if avoiding potatoes) cut into chunks • 1 cup white mushrooms quartered • 1 Tbsp gluten-free flour or arrowroot flour to thicken

(optional)

Instructions:

1. Coat the meat with salt, pepper, and gluten-free flour or arrowroot flour. Toss gently and set aside.

2. Set Instant Pot® on "SAUTE" and insert the liner pot. 3. When the screen displays "Hot," add avocado oil. 4. Brown the meat in small portions, not crowding the surface of

the pot. 5. When all sides are browned, take them out, and add a new

batch. 6. Repeat this until all the meat is browned. This shouldn't take

more than 15 minutes. 7. Add more avocado oil and sauté onions. 8. When they are translucent, add garlic.

9. Add tomato paste, wine, broth and herbs and simmer for about 5 minutes while scraping the bottom and sides.

10. Then add the meat and stir well together. 11. Close the lid tightly and close the vent. 12. Set the Instant Pot® on "MEAT" for 20 minutes. 13. When the timer goes off, cover the vent with a towel, and

release the pressure manually (QR), watching for sputtering liquid. There shouldn't be any but just be careful.

14. When the vent opens, add the vegetables and mix well. 15. Close the lid tightly and close the vent. 16. Press MANUAL, using “—“, set the timer for 10 minutes. 17. When the timer goes off, let the pressure release naturally.

(NPR) 18. When the pressure is completely released, open the lid

carefully. 19. If you don't care about the thickness of the sauce, you can

serve immediately. 20. If you like thicker sauce, do the following.

To Thicken Sauce

1. Take the meat and vegetables out into a large bowl. 2. Take out about a cup of the liquid/broth/sauce from the pot and

add 1 cup of cold water. 3. Add gluten free flour or arrowroot flour to the liquid and whisk

vigorously. 4. Add the slurry to the pot stir well, and simmer until it thickens. 5. Add the meat and vegetables back to the pot and incorporate

all the ingredients gently. 6. Serve immediately.

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Sancocho (Colombian Oxtail Soup)

Sancocho – Colombian Oxtail Stew Sancocho is typically made with corn on the cob but I’ve omitted it to avoid grains. You can also make this with chicken. Short ribs would work too. Ingredients:

• 2 lbs of oxtails • 1 green pepper chopped, divided in half • 1 red pepper chopped, divided in half • 1 large onion diced, divided in half • 1/2 cup of chopped fresh cilantro, stems and all • 1 tsp cumin • 3 cloves of crushed garlic • 2 Bay leaf • 2 tsp sea salt • 1 tsp black pepper • 2 ears of fresh corn on the cob, cut into 2 inch pieces • 2 green plantains, peeled and cut into 2 inch pieces • 4-6 small potatoes with skin on • 1 lb yucca, peeled and cut into big pieces, like the sizes of

the small potatoes Garnish

• 4 chopped scallions • 1/4 cup chopped cilantro

Directions:

1. Wash the oxtails well. 2. Place the oxtails in the Instant Pot® and cover with water. 3. Close the lid tightly and close the vent. 4. Set on MANUAL, using “—“, set the time for 10 minutes 5. When timer goes off, release pressure manually, QR, and drain

the water and scum. Wipe down any brown scum from the side of the pot.

6. Rinse the oxtails well and add half of the chopped green pepper and red pepper, and onion.

7. Add chopped cilantro, cumin, garlic, bay leaf, salt and pepper. 8. Fill the pot with water up to the "8 cup" line of the pot.

9. Set the pot on "MEAT/STEW" 10. Close the lid and close the vent. 11. When the timer goes off, wait for 10 minutes (10 Min NPR) and

open the vent carefully (you’ll see “L0:10” on the screen), and add plantains, potatoes, yucca, and the rest of the veggies.

12. Set on " MEAT/STEW " and reduce the time to 15 minutes using the “—“ button.

13. Close the lid tightly and close the vent. 14. When the timer goes off, release pressure naturally, NPR. This

stage will take about 30-40 minutes because the pot is full and the internal temp is hot.

15. When it de-pressurizes, ladle oxtail meat, and the veggies to a bowl. Garnish with scallions and cilantro and serve immediately.

Total time: It takes total of about 2 hours for the cooking time with depressurization and adding veggies at the last stage. Normal cooking time on the stove top pot is about 3 hours on simmer but with Instant Pot®, it’s quicker and you don’t have to watch the pot!

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Osso Buco

Osso Buco Ingredients:

• 1 sprig fresh rosemary • 1 sprig fresh thyme • 1 dry bay leaf • 2 whole cloves • 3 whole soup bone shanks, trimmed • Sea salt and freshly ground black pepper • All purpose flour or gluten-free flour for dredging • ½ cup avocado oil • 1 small onion, diced into ½-inch cubes • 1 small carrot, diced into ½-inch cubes • 1 stalk celery, diced into ½ inch cubes • 1 tablespoon tomato paste • 1 cup dry white wine • 2 cups chicken stock • 3 tablespoons fresh flat-leaf Italian parsley, chopped • 1 tablespoon lemon zest

Instructions:

1. Place the rosemary, thyme, bay leaf and cloves into cheesecloth and secure with twine. This will be your bouquet garni.

2. Pat dry the soup bones with paper towels to remove any excess moisture. The shanks will brown better when they are dry.

3. Tie the meat to the bone with the kitchen twine. 4. Season each shank with salt and freshly ground pepper and

dredge the shanks in flour, shaking off excess. 5. Put Instant Pot® on "SAUTE" and heat avocado oil. 6. Add tied shanks to the hot and brown all sides, about 3 minutes

per side. 7. Remove browned shanks and reserve. 8. In the same pot, add the onion, carrot and celery. Season with

salt. 9. Saute until soft and translucent, about 3 minutes.

10. Add the tomato paste and mix well.

11. Return browned shanks to the pot and add the white wine and reduce liquid by half, about 5 minutes.

12. Add the bouquet garni and 2 cups of the chicken stock or broth. 13. Close the lid tightly and close the vent. 14. Press "MANUAL" and using “—“, set the timer to 45 minutes. 15. When the timer goes off, let the pressure release naturally. 16. Carefully remove the cooked shanks from the pot and put them

on a serving platter. Cut off the kitchen twine and discard. 17. Remove and discard bouquet garni from the pot. 18. Pour all the juices and sauce from the pot over the shanks. 19. Garnish with chopped parsley and lemon zest.

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Boeuf Bourguignon

Boeuf Bourguignon Ingredients:

• 4-6 strips of good quality uncured smoked bacon, chopped • 1½ lbs chuck beef cut into 1" pieces • 6 Tbsp gluten free flour, divided • 1 Tbsp+ sea salt • ½ tsp black pepper • 3 Tbsp ghee • 1 lb carrots, cut into 1" chunks • 4 garlic cloves, chopped • 2 yellow onions, sliced • 1 lb fresh mushrooms, quartered • 1 bay leaf • 1 tsp fresh thyme leaves or ½ tsp dried • 4 cup red wine, like Pinot Noir or Burgundy • 2 cups beef broth or stock • 1 Tbsp tomato paste

Instructions: Marinade

1. Dry the beef chunks well with paper towel. 2. Marinade the meat in 4 cups of red wine, salt and pepper

overnight. Next Day

1. Drain beef and reserve the wine. 2. Dry the beef well with a paper towel. 3. Put beef chunks in a bowl, coat all sides with flour, salt, and

pepper and set aside. 4. Set Instant Pot® on "SAUTE" 5. Add chopped bacon and add the meat pieces. Don't crowd the

meat and brown all sides. Cook them in batches if needed. 6. When they are done, take them out and set aside. 7. Melt ghee and add carrots, garlic, onions and sauté until

onions are translucent. 8. Add mushrooms and sauté for about a minute.

9. Add the reserved wine, bay leaf and thyme. Let it 'simmer' for about 2-3 minutes until alcohol has burned off.

10. Add the beef, tomato paste, and beef broth. Stir well. 11. Close the lid tightly and close the vent. 12. Press MEAT (30 minutes) and prepare your accompanying

carb, like egg noodles or rice. 13. Add remaining flour to butter to make a roux. You'll need the

roux to thicken the sauce. 14. When the timer ends, let the pressure release naturally (NPR). 15. When it depressurizes, add the roux you prepared and thicken

the sauce.

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Liver Meatballs

Liver Meatballs Ingredients For the meatballs

• 1 lb of grass fed ground beef • 1 lb of puréed liver from grass fed cow • 3 Tbsp ghee or bacon grease • ½ C diced onions • 2 tbsp packed chopped parsley • 2 tbsp packed chopped basil • 1 tsp oregano • 1 Egg beaten • 1 tsp finely minced garlic • 1 tsp sea salt

For the sauce

• 30 oz. or 2 jars of no-salt added tomato puree or chopped fresh tomatoes

• 3 cloves of garlic, chopped • 1 Medium onion, chopped • 2 Tbsp tomato paste

Directions:

1. Using your clean hands, mix the ingredients for the meatball together and knead the liver into the meat.

2. Make balls in 1- 1 ½” in diameter. 3. Plug in the Instant Pot® and press “SAUTE”. 4. When the pot reaches “Hot”, add ghee or bacon grease to the

liner pot. 5. Add onions and garlic and sauté. 6. Add chopped or puréed tomatoes and tomato paste. 7. Stir and let it come to a soft boil. 8. Add the meatballs and cover them with sauce. 9. Close the lid tightly, and close the vent.

10. Press “CANCEL” and press “MANUAL”, and then “—“ to set the time for 20 minutes.

11. When the timer goes off, release pressure naturally, NPR. 12. Serve immediately with gluten free pasta. 13. You can freeze the meatballs in the freezer and cook them

frozen when needed.

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Korean Style Braised Short Ribs

Korean Style Braised Short Ribs Ingredients:

• 4-5 lbs of Grassfed Short Ribs Sauce

• 1 C Bone Broth (preferably homemade) or water • 1 Large onion, roughly sliced • 8 Large cloves of garlic, smashed • 1 Med to Large Apple, cored and quartered • ½ C White Wine or Rice Wine • 1 Tbsp Molasses • ¼ C Tamari• 1 inch Ginger, skinned and roughly chopped

Vegetables to Add • 4 Carrots, roughly sliced into chunks • 1 C Radish or daikon, in approx 2"x2"x2" cubes or chunks • 1 C Raw peeled chestnuts (optional) • 1 C Scallions cut in 1" length • 1 Tbsp Sesame oil

To garnish • 1 Tbsp Sesame seeds • 1 Tbsp finely chopped scallions

Instructions:

1. In a large pot, place all the ribs pieces and cover with cold water and let them soak for at an hour.

2. Drain the water and fill the pot, just above the meat. 3. On high heat, bring the water to boil. 4. Discard the water with all the brown scum and wipe down the

side of the pot. 5. Repeat until the water is relatively clear and set it aside. 6. Blend all the ingredients listed under 'Sauce' until smooth in a

blender or a food processor. 7. Add the meat and the sauce to the Instant Pot®.

8. Make sure the silicone ring is in placed properly and the pressure release valve is closed.

9. Close the lid tightly and close the vent. 10. Choose “BEEF/STEW”. 11. When the timer stops, release pressure manually, (QR) and

open the vent. 12. When the venting stops, open the lid carefully. 13. Add the vegetables and sesame oil. 14. Close the lid tightly, and close the vent. 15. Click on MANUAL and using the “—“, set the timer for 15

minutes. 16. When the timer goes off, release pressure naturally (NPR). 17. When the pressure is released completely, open the lid

carefully. 18. Plate the ribs and garnish with sesame seeds and finely

chopped scallions.

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Paleo Mapo Pork or Beef

Paleo Mapo Pork or Beef Ingredients:

• 1 Medium onion, diced • 1 lb ground pork (or beef) • 2 Tbsp Avocado Oil • 3 C finely chopped cabbage • 2 carrots, diced • ¼ C Tamari • 1 Tbsp Worcestershire sauce • 1/3 C Sriracha or Hot Pepper Sauce OR 1 Tbsp of Hot Chili

Pepper flakes • 2 Tbsp Sesame Oil • 1 C green peas • 1 Tbsp arrowroot powder • ¼ C Tamari • 1 Scallions, chopped

Directions: 1. Plug in the Instant Pot® and press “SAUTE”. 2. When the pot reaches “Hot”, add avocado oil. 3. Add onions and sauté until soft. 4. Add ground pork or beef and separate the meat as you stir. 5. Add cabbage, carrots, tamari, Worcestershire sauce, and hot

sauce or pepper flakes. 6. Close the lid tightly and close the vent. 7. Press “CANCEL” and then, press “MEAT”. 8. Meanwhile, mix arrowroot powder and ¼ C Tamari and set

aside. 9. When the timer goes off, release pressure naturally (NPR).

10. When the pressure is completely released, open the lid and add green peas and sesame oil. Mix well and break up any clumps of meat.

11. Add the arrowroot and tamari mixture and stir. 12. When ready to serve, garnish with chopped scallions.

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BBQ Baby Back Ribs

BBQ Bay Back Ribs

Making baby back ribs in the Instant Pot® first, and then, broiling the ribs makes BBQ ribs fall off the bone tender and very flavorful. The ‘trick’ is fitting the ribs in the pot to serve a large crowd! But if you make these ahead of time, you can throw them on the grill or the oven to reheat with the sauce to feed a hungry army in no time! Ingredients:

• 2 full racks of baby back ribs • ½ C apple cider vinegar • ½ C apple juice • 1 Med onions roughly sliced • 4 cloves of garlic • 2 thumb length of ginger, sliced • 2 tsp black peppercorn

Directions:

1. Put the rack on a cutting board and take the membrane off from the concave side of the ribs. This will allow more flavor to be infused into the meat.

2. Put the ingredients and the ribs in the liner pot. Stand the ribs up, curving around the pot’s inside perimeter. You should be able to fit two full racks in the pot.

3. Close the lid tightly and close the vent. 4. Press “MEAT”. 5. Meanwhile, make the BBQ Sauce.

BBQ Sauce: • 1/3 C Apple Cider Vinegar • 1 Tbsp Black Strap Molasses • 1 C honey or to your taste for sweetness • 2 tbsp tomato paste • 1 tbsp mustard • 1 tbsp garlic powder • 1 tbsp Tamari

6. Combine all the ingredients for the BBQ sauce, bring to boil and simmer.

7. Back to the ribs in the Instant Pot® … when the timer goes off, let the pressure release naturally, NPR. This may take up to 30 minutes.

8. I don’t salt the ribs before cooking in the Instant Pot® but this would be a good time to season with salt if you like.

9. Take the ribs out of the Instant Pot® and brush with the BBQ sauce and broil each side for a minute.

10. WATCH IT CAREFULLY SINCE IT CAN BURN VERY QUICKLY. Or you can throw them on the grill.

11. Brush with more sauce if needed before serving.

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POULTRY

Everyday Chicken

Everyday Chicken

My oven roasted chicken never comes out perfect. It’s always either too dry or undercooked. Not only that, it takes over an hour in the oven. So when I heard you can ‘roast’ a whole chicken in the Instant Pot®, I was intrigued. Of course, if you want the crispy browned skin, you still have to roast it in the oven before serving but cooking a whole chicken in the Instant Pot® cooks it perfectly every time. You can also brown it in the oven first for a different flavor but either way, Instant Pot is the best way for cooking a whole chicken, hands down. If you want to cook the chicken first, put the vegetables and herbs on the bottom of the pot to create more flavor and so that chicken doesn’t stick to the bottom of the pot.

Then, place the chicken on top of the vegetables and sprinkle more herbs on top.

When the chicken is done, just lift out the chicken to finish it in the oven, if you’d like, and then reserve the vegetables and the drippings to make soup or bone broth with the chicken carcass later.

Roasting Chicken First

Roasting the chicken first in the oven, then, cooking it in the Instant Pot® adds a different flavor to the meat and the drippings. Try both ways and see which method you prefer. Either way, your family will die for a tender chicken like this every time!

Everyday Chicken

Ingredients:

• 2-3 lb pastured and free roaming chicken • 2 carrots cut in half • 1 Celery roughly chopped • 1 Tbsp Italian Seasoning or equal mixture of dried parsley,

oregano, thyme and rosemary. • 2 whole bay leaves • 3 cloves of garlic, crushed • 1 Medium onion, sliced • 1 Tbsp Sea salt • 1 Tsp Fresh ground black pepper

Directions:

1. Preheat the oven 450°F. 2. Lightly dust the chicken with sea salt, black pepper, and herbs. 3. Bake the chicken in the oven until the skin is browned. 4. Meanwhile, plug in the Instant Pot®, put the vegetables and

herbs in the bottom of the pot. 5. When the chicken is browned, put the chicken on top of the

vegetables in the Instant Pot® 6. Close the lid tightly and close the vent. 7. Press “POULTRY”. 8. When the timer goes off, let the pressure release naturally,

NPR. This can take up to 20-25 minutes. 9. Take out the chicken, and you can serve as it, or debone the

chicken to be used in other dishes. Regardless, save the carcass to make bone broth with the vegetables in the pot and the liquids.

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Mediterranean Chicken

Mediterranean Chicken Ingredients:

• 3 lbs boneless chicken breasts and thighs (or use 4 pounds of bone-in chicken parts)

• 1 small onion, chopped • 2 cloves garlic, smashed • 1 bell pepper, seeded and chopped • ¾ tsp smoked paprika • 1 Tbsp red chili pepper flakes • 1 Tbsp chopped cilantro • ¾ C chicken broth or bone broth • 1 C diced tomatoes • 1 C olives, pitted and sliced • 1/3 C dry red wine • ½ tsp sea salt or to taste • ½ tsp black pepper

Directions:

1. Put all the ingredients in the liner pot. 2. Close the lid tightly and close the vent. 3. Press “POULTRY and set the time to 30 minutes. 4. When the timer goes off, release the pressure naturally, using

NPR. 5. Season with salt and pepper to taste. 6. Garnish with cilantro, red chili pepper flakes, and chopped

scallions and serve immediately.

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Korean Style Spicy Chicken

Korean Style Spicy Chicken Ingredients:

• 3 lb boneless chicken thighs. • ¼ C Tamari • ¼ C Honey • 3 dried red pepper or 2 Tbsp red chili pepper flakes. • 1 Tbsp gochujang (Spicy red pepper paste) • ¾ C chicken broth • 4 cloves of garlic, smashed • 1 medium onion, sliced • 3 scallions, chopped • 2 tsp sesame oil • 1 tsp sesame seeds

Directions:

1. Combine all the ingredients and set aside. 2. Place the chicken and vegetables in the Instant Pot®. 3. Close the lid tightly and close the vent. 4. Press “POULTRY” and set the time to 30 minutes. 5. When the timer goes off, release pressure naturally, NPR. 6. When the vent opens, serve immediately over cabbage or rice.

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CHICKEN GARAM MASALA

CHICKEN GARMA MASALA Ingredients:

• 2-3 lbs. of chicken thighs • 2- 2.5 tbsp avocado oil • 1 C sliced onion • 2 Tbsp grated fresh ginger • 4 cloves of garlic, mashed • ½ C chopped red bell pepper • 1 green chili pepper, slit in the middle • 1 tbsp red chili powder (adjust to taste) • 1 tsp turmeric • 1 tsp cumin • 1 tbsp garam masala • 2 large chopped tomatoes, about ¾ Cup • 6 tbsp tomato paste • ¼ C chopped cilantro - stems and leaves. • ¾ C Chicken broth • sea salt to taste • 1 Tbsp chopped cilantro leaves for garnish

Directions:

1. Plug in the Instant Pot®, and press “Sauté”. 2. Place the liner pot in the Instant Pot. When it reaches “Hot”,

add avocado oil. Then, sauté onions, garlic, and ginger for 2 minutes. Then, add the bell pepper, green chili pepper, chili powder, turmeric, cumin, garam masala, tomato paste, tomatoes and cilantro.

3. Add chicken broth and stir well. 4. Make sure all the thighs are coated. Pat down the ingredients

and close the lid tightly. Close the vent. 5. Press “POULTRY” and set the time to 30 minutes 6. When the timer goes off, release pressure naturally, using

NPR. 7. Add sea salt to taste. 8. When serving, garnish with chopped cilantro.

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BBQ Chicken Drumsticks

BBQ Chicken Drumsticks Ingredients:

• 2 lbs of Chicken drumsticks Memphis Style Dry BBQ Rub

• 1/4 cup sweet paprika • 4 1/2 teaspoons freshly ground black pepper • 1 tablespoon salt • 1 1/2 teaspoons celery salt • 1 1/2 teaspoons cayenne pepper • 1 1/2 teaspoons garlic powder • 1 1/2 teaspoons dry mustard • 1 1/2 teaspoons ground cumin

Instructions:

1. Add ¾ C of water in the Instant Pot® 2. Place the trivet inside 3. Place the chicken drumsticks on the trivet. 4. Close the lid tightly and close the vent. 5. Press “POULTRY” and set the time to 20 minutes 6. Preheat the oven to Broil. 7. Line a cookie sheet with parchment paper. 8. When the timer goes off, release pressure naturally, NPR. 9. Open the lid and take out the drumsticks and coat them with the

BBQ rub evenly. 10. Place the drumsticks on the lined cookie sheet. 11. Broil the drumsticks for 2 minutes per side or until the skin is

browned. Be careful not to burn them. 12. Serve immediately.

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White Chili

White Chili Ingredients

• 2 lbs. ground turkey • 1 lg. onion – chopped • 4 stalks of celery -chopped • 1 green pepper - cubed • 2 Cups of white yam or yuca – one inch cubed • 1 C of chopped cilantro – reserve ½ for garnish • 1 tbsp tomato paste • 3 Cups of chicken broth • 4 Tbsp of avocado oil or ghee or bacon fat – adjust the

amount as needed

Spices

• 1/2 tsp of cumin • 1/2 tsp of cheyenne pepper • 1/2 tsp of chili pepper • salt and black pepper to taste • ½ C of chopped scallions for garnish

Instructions:

1. Set Instant Pot® on “SAUTE.” 2. When it becomes “HOT”, add ghee or bacon grease or avocado

oil in the liner pot. 3. When the fat or oil is hot, add onion, garlic, celery, green

peppers, and sauté for 3 minutes or until onion and green peppers become a little soft.

4. Add the meat, tomato paste, spices, yucca or white yam, ½ C of cilantro, and chicken broth.

5. Stir to combine all the ingredients. 6. Close the lid tightly and close the vent. 7. Press “BEAN/CHILI”

8. When the timer goes off, let the pressure release naturally, NPR.

9. Season with salt and pepper and garnish with the rest of chopped cilantro and chopped scallions.

10. Serve immediately.

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SEAFOOD

Cioppino

Ciopppino Ingredients:

• ¼ Cup EVOO - extra virgin olive oil • 1 large onion - chopped into squares • 5 cloves of garlic - crushed or chopped • 1 head of celery stalks, chopped leaves and all • 2 large tomato, cubed • 1 big sprig of fresh basil - chopped • ¼ tsp dried thyme • ¼ tsp dried sage • ¼ tsp dried rosemary • 2 bay leaves • ½ C shrimp - any size shrimp will do • ½ C Bay scallops • ½ C sliced squid rings - can be any part of squid but rings

are prettier. • ½ C Cod - cut into cubes • 1 C Fish Stock • splash of white wine • Chopped parsley for garnish

Instructions:

1. Set the Instant Pot® on “SAUTE” 2. Add the oil and sauté onions and garlic until onion is

translucent. 3. Add the rest of the veggies and herbs. 4. Add seafood in order, adding cod last. 5. Add fish stock. 6. Close the lid tightly and close the vent. 7. Press “SOUP” and set the time at 20 minutes. 8. When the timer goes off, release pressure manually, QR. 9. Serve immediately with parsley as garnish

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Penne with Mussels Marinara

Cooking Pasta in Instant Pot® Cooking pasta is one of the best features for Instant Pot®. I wouldn’t have ever thought to cook pasta in a pressure cooker but it’s literally, dump all the ingredients, press the setting and time and it’s done even before you finish setting up the table. Here are some tips on cooking pasta.

1. Not all pasta is created equal when using Instant Pot® or for any pressure cooker for that matter. Thin pasta like, angel hair, vermicelli, orzetto or orecchiette are not the best for using pressure cooker since they can become soft very quickly. Also, small pasta can clog up the vent hole so it’s best to add small ones afterwards. Thin or weird shaped pasta can become a solid mass in the pressure cooker so stay away from using Instant Pot for those types of pasta.

2. You only need half of the cooking time when cooking wheat pasta. So if the package says to cook for 10 minutes, cook 5 minutes in the Instant Pot. Gluten free pasta cooks much faster than wheat pasta so read the package very carefully. I usually take one minute off from what the package says. So if the package says to cook for 10 minutes, I use 4 minutes.

3. Remember you need at least ¾ cup to 1 cup of total liquid for the pot to come to pressure so make sure you have enough sauce/liquid in the pot.

4. If you have tomato sauce already, than, add the sauce, pasta, and then enough water or broth to cover the pasta. Following this sequence will ensure that the pasta gets cooked and not become one solid mass.

5. If you want to add vegetables, thick hearty vegetables like broccoli will be best since vegetables, in general, cook very fast. Zucchini would become a mush if added in the beginning. You can add them after pasta is done, at the “Sauté” setting for a minute before serving.

6. Meats like ground beef should be sautéed first, and then add the rest of the ingredients. Yes, ground beef cooks very fast on the stove top but cooking WITH sauce and pasta together in a pressurized pot adds more depth of flavor.

7. Seafood, like shellfish, can be added to the pot at the same time with pasta since they take same amount of time.

Penne with Mussels Marinara Ingredients:

• 1 Cup Tomato Sauce of your choice • 1 Cup Water • 1 lb of gluten free Penne • 1 medium onion, chopped • 3 cloves of garlic, smashed • 1 tbsp Italian Seasoning or equal amount of dried parsley,

oregano, thyme and tarragon • 2 lbs of mussels • 3 Tbsp Extra Virgin Olive Oil • 1 Tsp Sea Salt, divided • 1 Tsp fresh ground black pepper • 1 Tbsp chopped fresh parsley

Directions:

1. Press “SAUTE” function and wait until it reaches “Hot” 2. Add olive oil and sauté onions, and garlic until onion becomes

golden brown. 3. Add the sauce first, then pasta, mussels, and water in this order

until pasta is submerged.

4. Add herbs and ½ tsp of salt and black pepper. 5. Close the lid tightly and close the vent. 6. Press “Cancel” and then press “Manual”. Then, press

“Pressure” to set the pressure setting to “Low”. 7. Then, press “—“ to decrease the time to 5 minutes. 8. When the timer goes off, let it depressurize naturally (NPR). 9. Add black pepper, salt, if necessary, and mix gently.

10. Garnish with chopped parsley and serve immediately.

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Fish Stew

Fish Stew Ingredients:

• 3 Tbsp extra-virgin olive oil • 2 bay leaves • 2 tsp paprika • 1 small onion, thinly sliced • 1 small green bell pepper, thinly sliced • 1 ½ Cup diced tomatoes • 2 cloves garlic, smashed • Sea salt and freshly ground pepper • 1 C Fish Stock • 1 1/2 pounds meaty fish, like cod or striped bass, cut into 2-inch

chunks • 1/4 cup chopped fresh cilantro for garnish • 1 Tbsp extra-virgin olive oil to add when serving.

Directions:

1. Press “SAUTE” and when it becomes “HOT”, add olive oil. 2. Add the bay leaves, and paprika and stir for about 30 second. 3. Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons

of the cilantro; season with salt and pepper. 4. Stir until the vegetables are softened. 5. Add fish stock or water. 6. Season the fish with salt and pepper, then nestle the pieces

among the vegetables in the pot. 7. Close the lid tightly, and close the vent. 8. Set on “SOUP” and then, “—“ to set the time for 5 minutes. 9. When the timer goes off, use “10NPR” (release pressure after

10 minutes.) 10. Divide the stew among bowls. Drizzle with the remaining 1

tablespoon olive oil and sprinkle with the remaining 2 tablespoons cilantro.

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Seafood Paella (Inspired by hip Pressure Cooking)

Seafood Paella (Inspired by hip Pressure Cooking) Ingredients:

• 4 Tbsp Extra Virgin Olive Oil (EVOO) • 1 Medium Yellow Onion, diced • 1 Red Bell Pepper - diced • 1 Green Bell Pepper - diced • Large pinch saffron threads • 2 Cups short-grain rice (See Notes) • 1¾ Cups Fish Broth • ⅛ tsp Ground Turmeric • 2 tsp Sea Salt • 1 Cup of seafood (squid, meaty white fish, scallops) • 2 Cups of mixed shellfish (clams, mussels, shrimp)

Instructions:

1. Set Instant Pot® on "SAUTE" and heat EVOO. If using stove top pressure cooker, heat the pot on medium heat until the pot is hot and add EVOO.

2. When the oil gets hot, add onions and peppers and sauté until onions soften, about 4 minutes.

3. Stir in the saffron, rice, and seafood and sauté everything together for 2 minutes. Then add stock, turmeric, salt, and mix well.

4. Arrange the shellfish on top and do not mix further.

5. Close and lock the lid of the pressure cooker. 6. Press MANUAL and “—“ to set the time for 6 minutes. 7. When timer is up, use natural pressure release (NPR) method. 8. Open the lid when the vent valve opens, mix the paella well,

cover and let it warm up for 5 more minutes. 9. When serving, scrape the crunchy rice from the bottom.

10. Garnish with chopped parsley and serve immediately.

Note on Rice: I made extra rice with 3 cups of rice and 2 ¾ cups of fish stock and reserved it to add later since I didn't want the pot to get too full if I used more rice with the main recipe. I’d highly recommend having a second liner pot (search for accessories) for this purpose so it’s easier to cook larger quantities OR to cook different dishes at the same time.

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Balsamic Glazed Salmon over Spinach

Balsamic Glazed Salmon over Spinach Ingredients:

• 1 – ½ lb of wild caught pacific salmon • 1 ½ tsp Herbs de Provence • ¼ C Balsamic vinegar • 1 1/2 tsp sea salt • 1 tsp fresh ground black pepper • 2 lb of spinach • 2 cloves of minced garlic • 2 Tbsp ghee

Directions:

1. Wash and cut the fish to fit inside the pot, if necessary. 2. Sprinkle Herbes de Provence, 1 tsp salt and black pepper on

the flesh side of the fish. 3. Put 1 cup of water in the liner pot, place the trivet and place the

fish skin side down, flesh side up. 4. Press “MANUAL” and “—“ for 8 minutes. 5. Close the lid tightly and close the vent. 6. Preheat the oven on “Broil”. 7. When the timer goes off, release the pressure, using QR. Press

Cancel. 8. Gently lift out the fish and put it on an ovenproof pan. 9. Broil the fish in the oven for 2 minutes or until the top browns.

10. Meanwhile, take out the trivet, press “SAUTE” and wait until the liquid inside starts to boil.

11. Add ghee, ½ tsp sea salt, minced garlic, and quickly sauté spinach until soft.

12. Take out the spinach and all the liquid from the pot and plate the spinach on a large platter.

13. Add balsamic vinegar to the pot and let it evaporate until thick balsamic glaze if formed.

14. Take out the salmon from the oven and place it over the spinach.

15. Brush the glaze on the salmon and serve immediately. Table of Content

SWEET TOOTH

Rice Pudding

Rice Pudding

Ingredients: • 1 Cup Arborio Rice • 5 Cups of Coconut Milk • 3 Tbsp Pure Maple Syrup or Coconut Sugar • ½ tsp Sea Salt • a pinch of cinnamon • a pinch of nutmeg • 2 Eggs • 1 ½ tsp Vanilla Extract • 1 C Golden Raisins (Optional)

Directions:

1. Wash rice thoroughly 2. Add rice, milk, maple syrup, salt, nutmeg and cinnamon in the

liner pot. 3. Close the lid tightly and close the vent. 4. Press “RICE” setting. 5. Meanwhile, whisk eggs and vanilla extract. 6. When the timer goes off, 15 NPR (After 15 minutes, release

pressure.) 7. Add the eggs and raisins, if using, and stir well. 8. If rice pudding it too thick, add more coconut milk according to

the consistency of your choice. 9. You can serve hot or chilled.

Note: Rice pudding will get thickened even more when it’s chilling. If it’s too thick, you can add more coconut milk when serving.

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Pine Nuts Honey Mousse

Pine Nuts Honey Mousse Need: 7” diameter cake pan or heatproof casserole dish Ingredients:

• 2 Lg Eggs • 1¼ C organic pine nuts • 1¼ C coconut cream • ½ C honey • 1 Tbsp coconut oil

Directions:

1. Line the bottom and sides of the pan with parchment paper and set aside.

2. Put the eggs, pine nuts, cream, and honey into a blender and mix, scraping down the sides as needed, until completely smooth.

3. Pour the mixture into the parchment lined pan. 4. Pour 1 C of water into the liner pot and place the trivet inside. 5. Place the pan on top of the trivet and close the lid tightly. 6. Make sure the vent valve is closed and press "MANUAL" and

“—“ to set the time for 25 minutes. 7. When the timer ends, naturally pressure release (NPR). 8. Open the lid and carefully lift the trivet and place the pan on a

cooling rack for 30-45 minutes. 9. When cooled, invert the pan onto a platter, carefully lift out the

parchment paper from the side. 10. Invert it again onto another platter, loosely cover and

refrigerate overnight. 11. If you are using any topping, you can make it before

serving, let it cool a little and top the Pine Nuts Mousse and serve immediately.

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Apple Sauce

Apple Sauce Ingredients:

• 1 lb of apples, cored and cut in quarters with skin on • ¾ C of water • Juice from one lemon • 1 tsp cinnamon or grate from cinnamon stick

Directions

1. Put all the ingredients in the liner pot 2. Press “Manual” setting and press “—“ until timer is set at 2

minutes. 3. Close the lid tightly and close the vent. 4. When the timer goes off, use 10NPR (10 Minute NPR) and

release pressure after 10 minutes. 5. Using an immersion blender, puree the apple and liquid in the

pot until smooth. 6. Taste the apple sauce and sweeten as per your preference.

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RESOURCES

Here are some more useful resources. You can find Paleo recipes and healthy living tips at my blog: http://drkarenslee.com Be part of my social media community below. Facebook || Twitter || Instagram |Pinterest If you want to buy Instant Pot®, use my discount codes below from the Instant Pot® company. “DRKAREN50” for DUO Models at $119.95 with FREE shipping in Canada and U.S. HERE “DRKAREN60” for SMART Model at $175.95 with FREE shipping in Canada and U.S. HERE *Prices subject to change Visit Instant Pot® Website http://instantpot.com Join Instant Pot® Facebook Community (a great support group of Instant Pot enthusiasts) For the ingredients and supplies buying guide, visit Paleo Instant Pot® aStore.

Cooking Times (from Instant Pot®) Following tables are cooking times from Instant Pot®. I do not take credit for these times or take responsibility for the accuracy as they are the ‘official’ times according to Instant Pot® company.

instantpot.com http://instantpot.com/cooking-time/meat-poultry-beef-pork-and-lamb/

Pressure Cooking Timetable for Meat (Chicken, Duck, Turkey,Beef, Pork and Lamb)

There are a few things to aware of when cooking meat.

Raw meat is perishable food, which should not be left atroom temperature for more than 2 hours (or 1 hour if roomtemperature is above 32C/180F). When use delayedcooking, do not set delayed cooking more than 1 ~ 2 hours.We recommend to cook the meat first and let the automaticKeep-warm function to maintain the food in servingtemperature.

Do not try to thicken the sauce before cooking. Cornstarch, flour or arrow-root may deposit to the bottom of theinner pot and be burnt to block heat dissipation. This couldcause the cooker overheating.

You may want to brown the meat to seal the natural juice before starting pressure cooking.

Please note that the cooking time remains the same regardless the weight of the meat and liquid. The factoraffects the cooking time is the chuck size. In general, larger chunks takes longer time (~10% more).

Please note that the cooking time is pressure keeping time on Instant Pot or other electric pressure cooker operatingat 10.2 – 11.6 psi or 70-80 kPa. Cooking times are approximate. Please use them as a guideline only.

Meat Cooking Time(in Minutes)

Beef, stew meat 15 – 20

Beef, meat ball 10 -15

Beef, dressed 20 – 25

Beef, pot roast, steak, rump, round, chuck, blade or brisket, large 35 – 40

Beef, pot roast, steak, rump, round, chuck, blade or brisket, small chunks 25 – 30

Beef, ribs 25 – 30

Beef, shanks 25 – 30

Beef, oxtail 40 – 50

Chicken, breasts 8 – 10

Chicken, whole 20 – 25

Chicken, cut up with bones 10 – 15

Chicken, drumsticks, legs or thighs 10 – 15

1/2

Cornish Hen, whole 10 – 15

Duck, cut up with bones 10 – 12

Duck, whole 25 – 30

Ham slice 9 – 12

Ham picnic shoulder 25 – 30

Lamb, cubes, 10 -15

Lamb, stew meat 10 -15

Lamb, leg 35 – 45

Pheasant 20 – 25

Pork, loin roast 55 – 60

Pork, butt roast 45 – 50

Pork, ribs 20 – 25

Turkey, breast, boneless 15 – 20

Turkey, breast, whole, with bones 25 – 30

Turkey, drumsticks (leg) 15 – 20

Veal, chops 5 – 8

Veal, roast 35 – 45

Quail, whole 8 – 10

2/2

instantpot.com http://instantpot.com/cooking-time/seafood-and-fish/

Seafood and Fish Fresh, Cooking Time(in Minutes)

Frozen, Cooking Time(in Minutes)

Crab 3 – 4 5 – 6

Fish, whole (trout, snapper, etc.) 5 – 6 7 – 10

Fish fillet, 2 – 3 3 – 4

Fish steak 3 – 4 4 – 6

Lobster 3 – 4 4 – 6

Mussels 2 – 3 4 – 5

Seafood soup or stock 6 – 7 7 – 9

Shrimp or Prawn 1 – 2 2 – 3

Pressure Cooking Timetable for Seafood and Fish

Cooking time for seafood is typically short. The best result is achieved with the original juice being retained in thefood. Again steaming is the ideal method. Of course stewing will also work great.

When steaming seafood, you need at least one cup of water (250ml), an ovenproof or steel bowl on a trivet. Whenseafood or fish are over-cooked, their texture turns tough. Unless that’s the intended result, you should control thecooking time precisely. Normally, you’ll need to use the steam release to release the pressure and stop cooking, assoon as the programmed cooking period is over. An alternative is to take the natural cooling time (7~10 minutes)into consideration.

Please note that the cooking time is pressure keeping time on Instant Pot or other electric pressure cooker operatingat 10.2 – 11.6 psi or 70-80 kPa. Cooking times are approximate. Please use them as a guideline only.

1/1

instantpot.com http://instantpot.com/cooking-time/fresh-or-frozen-vegetable/

Vegetable Fresh, CookingTime

(in Minutes)

Frozen, CookingTime

(in Minutes)

Artichoke, whole, trimmed without leaves 9 – 11 11 – 13

Artichoke, hearts 4 – 5 5 – 6

Asparagus, whole or cut 1 – 2 2 – 3

Beans, green/yellow or wax, whole, trim ends and strings 1 – 2 2 – 3

Beets, small roots, whole 11 – 13 13 – 15

Beets, large roots, whole 20 – 25 25 – 30

Broccoli, flowerets 2 – 3 3 – 4

Broccoli, stalks 3 – 4 4 – 5

Brussel sprouts, whole 3 – 4 4 – 5

Cabbage, red, purple or green, shredded 2 – 3 3 – 4

Cabbage, red, purple or green, wedges 3 – 4 4 – 5

Carrots, sliced or shredded 1 – 2 2 – 3

Carrots, whole or chunked 2 – 3 3 – 4

Fresh or Frozen Vegetable

When cooking vegetable, fresh or frozen, it’s recommended touse steaming to preserve vitamins and minerals to themaximum. Steaming also retains the nature look of thevegetable, adding aesthetic value to your dish.

When steaming vegetable, you need at least one cup of water(250ml), an ovenproof or steel bowl on a trivet. Due to shortpressure keeping period, leaving the cooker naturally coolingdown without using the steam release will add some extracooking time to the food.

Please note that the cooking time is pressure keeping time onInstant Pot or other electric pressure cookers operating at thepreset pressure level. Cooking times are approximate. Please use them as a guideline only.

The cooking time is for small or medium amount of food. For large amount, please add more water and increase thetime by 20~40%.

Fresh or Frozen Vegetable Pressure Cooking Timetable

1/3

Cauliflower flowerets 2 – 3 3 – 4

Celery, chunks 2 – 3 3 – 4

Collard 4 – 5 5 – 6

Corn, kernels 1 – 2 2 – 3

Corn, on the cob 3 – 4 4 – 5

Eggplant, slices or chunks 2 – 3 3 – 4

Endive 1 – 2 2 – 3

Escarole, chopped 1 – 2 2 – 3

Green beans, whole 2 – 3 3 – 4

Greens (beet greens, collards, kale, spinach, swiss chard, turnipgreens), chopped

3 – 6 4 – 7

Leeks 2 – 4 3 – 5

Mixed vegetables 2 – 3 3 – 4

Okra 2 – 3 3 – 4

Onions, sliced 2 – 3 3 – 4

Parsnips, sliced 1 – 2 2 – 3

Parsnips, chunks 2 – 4 4 – 6

Peas, in the pod 1 – 2 2 – 3

Peas, green 1 – 2 2 – 3

Potatoes, in cubes 7 – 9 9 – 11

Potatoes, whole, baby 10 – 12 12 – 14

Potatoes, whole, large 12 – 15 15 – 19

Pumpkin, small slices or chunks 4 – 5 6 – 7

Pumpkin, large slices or chunks 8 – 10 10 – 14

Rutabaga, slices 3 – 5 4 – 6

Rutabaga, chunks 4 – 6 6 – 8

Spinach 1 – 2 3 – 4

Squash, acorn, slices or chunks 6 – 7 8 – 9

Squash, butternut, slices or chunks 8 – 10 10 – 12

Sweet potato, in cubes 7 – 9 9 – 11

Sweet potato, whole, small 10 – 12 12 – 14

2/3

Sweet potato, whole, large 12 – 15 15 – 19

Sweet pepper, slices or chunks 1 – 3 2 – 4

Tomatoes, in quarters 2 – 3 4 – 5

Tomatoes, whole 3 – 5 5 – 7

Turnip, chunks 2 – 4 4 – 6

Yam, in cubes 7 – 9 9 – 11

Yam, whole, small 10 – 12 12 – 14

Yam, whole, large 12 – 15 15 – 19

Zucchini, slices or chunks 2 – 3 3 – 4

3/3