Title: The Fresh and Healthy Instant Pot Cookbook Pdf 75 Easy Recipes for Light Meals to Make in Your Electric Pressure Cooker
Author: Megan Gilmore
Published Date: 2018-10-09
Page: 208
MEGAN GILMORE is the author of Everyday Detox and No Excuses Detox, and the creator and recipe developer behind Detoxinista.com, a website that makes healthy living easier and more accessible. She is a certified nutritionist consultant and health coach, and her recipes have been featured in the Guardian as well as Shape and Clean Eating magazines. INTRODUCTION About the Recipes I’ve developed all of the recipes in this book with optimum nutrition, flavor, and speed in mind. They call for easy-to-find, real-food ingredients that maximize your vitamin and mineral intake, while also taking calories into account, in case weight loss is one of your goals, too. To make each meal as healthy as possible, I’ve included a generous serving of vegetables in every recipe. If you or someone you’re cooking for isn’t a vegetable lover (yet), the Instant Pot actually offers an advantage. Because pressure cooking tends to turn vegetables to mush if you cook them for too long, it’s easy to sneak vegetables into your meals in unexpected ways. For example, rather than using a lot of heavy cream and an expensive blender to make a cream sauce, you can totally dissolve a head of cauliflower to create a creamy mac ’n’ cheese sauce. And when you cook sweet potatoes in the same pot as the chocolate cake, the potatoes become a soft and creamy base for a rich, chocolate frosting to top the cake. Vegetables have never tasted so good! If you have special dietary needs beyond just wanting to eat healthier, this book arms you with plenty of options. I’ve included gluten-free options for every single recipe that contains gluten, without the need for special gluten-free flour mixes, and all recipes are naturally sweetened (meaning there’s no refined sugar) to help keep your blood sugar levels balanced, too. If you follow a vegan or vegetarian diet, almost every recipe that calls for meat or fish also has a tested vegan substitute so you won’t miss out on any delicious flavors. Nearly every sauce in the book is already vegan, so you can easily swap the protein to suit your needs, or use up any ingredients that you have on hand. If you do eat meat, try one of the meatless variations every now and then. It adds variety to your diet and helps you cut back on your weekly grocery bills.Since dairy products can cause digestive issues for many people, I’ve also limited the use of dairy in these recipes. If you’re in this camp, feel free to omit cheese when it is called for in a recipe, or use the vegan variations for a totally dairy-free dish.No matter what your dietary needs are, you’ll find plenty of healthy recipes to enjoy in this collection. To help you get started, I’ve included a list of my favorite pantry staples and kitchen tools to make shopping and cooking easier. If some of the ingredients in these recipes are unfamiliar, take a look at the ingredients and substitutions section for some simple swaps. And if you’ve never used an Instant Pot before, check out my easy reference guide. It walks you through the operation of your pressure cooker and helps you troubleshoot the most common problems. Let’s get started!
In The Fresh and Healthy Instant Pot Cookbook, Megan Gilmore presents recipes that use easy-to-find, whole-food ingredients for simple weeknight meals from morning to night--through the revolutionary cooking power of the Instant Pot, an electric, programmable multicooker. There are gluten-free options for each recipe, and all recipes are free of refined sugar and many of the most common food allergens, yet don't scrimp on flavor. With dishes like Korean Chicken Bowls, Eggplant Parmesan Bake, Peanut Butter Crunch Granola Bars, Flourless Banana Oat Bread, and One-Pot Chocolate Cake and Frosting, following a healthy diet while enjoying your favorite whole foods has never been more achievable. Every recipe is photographed in this highly visual and information-rich collection, and also includes nutritional information (calories, fat, carbs, fiber, and protein) and detailed timing for prep, coming to pressure, cook time, and release time.
I would buy an Instant Pot, so I could make these recipes. Hi everyone! I was a recipe tester for Megan over the last 6 months for this book, so I've made/helped fine-tune at least 3/4 of the recipes.Before testing for this book, I had purchased an Instant Pot, and had liked when I used it. One reason it was dormant was I only used it for stews, which admittedly were delicious. I didn't... care enough... to invest the time to learn how to reliably cook other healthy things with this new tool when I was already bffs with my stove. Luckily Megan came to my rescue, and did the bulk of that work for me! Most notably, Megan helped me cook *good* chicken breast in the IP, something I **really** couldn't do before.I cannot stress how amazing this round of recipe testing has been, because most of the recipes in this book can be made at the same time, in the same pot, with minimal active maintenance. That's the biggest time saver. After you account for pressurizing and de-pressurizing, on average, I'd say the addition of the IP saves between 10-20m*, but your biggest gains are the ability to do other things while you cook.Every recipe in this book is also gluten free, although some have wheat options. I can confirm that Megan originally wrote all recipes gluten free, then added a few gluten-full modifications, for those who prefer them.RE How this book compares to her first two: It has more meat-centric dishes, which I appreciate. It also feels more "comfort food-y", and indulgent, although the nutritional content is comparable to her previous books (and blog). I think her second book, No Excuses Detox, is still my favorite. But this book is *absolutely* worth purchasing, even if you have the other two, because the recipes are sufficiently different (but clearly from Megan!).I'm sure this will be a staple in my kitchen for years to come.My favorite recipes in the book are:1. Cheeseburger salad with special sauce (the sauce is PERFECTION. I would buy the book for this recipe alone)2. Cauliflower mac-and-cheese (FYI I don't like cauliflower)3. Creamy tomato soup4. Lazy falafel wraps*The time saved for legume/dried bean recipes can be on the order of hours. Megan's hummus recipe (from dried chickpeas) shaved off hours.not great for paleo/low carb I was really excited to learn some new instant pot techniques from this cookbook but unfortunately I can't cook most of the meals. At least on instagram she pushed that the book would be good for low carb but I don't really see that it is. This is definitely great for vegan/vegetarians though and I gifted the book to a friend who eat that way. The problem with this cookbook being mostly grains and legumes is that while normally I could cut it out or find a sub, you can't really do that with a pressure cooker. The timing is really specific depending on what's in it and since I was hoping to learn from this book, I'm not really getting that benefit. The recipes I was able to try were really good and I'm now more confident when cooking vegetables or doing pot-in-pot cooking in the instant pot. But like I said, the vast majority of the recipes don't work for my lifestyle.Ho. Ly. Crap... Amazing. I've been looking forward to this book since preorders started and it has not disappointed. I've had an instant pot that I've been terrified and too intimidated to use, but these directions were so clear and easy to understand. Not only that, but there were explanations as to why certain things are done so it is also helping me to learn how to use the pot if I want to freestyle.Tonight we made the Mongolian Beef Stir Fry and it was amazing. Better than takeout. Even my husband who is not a fan of anything "healthy" is already talking about us making more to freeze in bulk to he can have it throughout the week without needing to cook more
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