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Wednesday, February 20, 2019

Keto Butternut Squash Soup

Butternut squash soup is a perfect soup for dinners and all those days when you want to make a quick meal. You can also keep it in the fridge and heat it before serving. Serve it with avocado salad for a delicious meal.

squash soup
Yield: 6 servings
Time taken: 20-25 min
1 small white onion, diced
2 garlic cloves, smashed
3 celery stalks, chopped
1 large carrot, chopped
1/2 large butternut squash, cubed
2 bay leaves
1 tsp dried oregano
1/4 tsp dried thyme
1/2 tsp cumin
1/4 tsp ground sage
1/2 tsp pink Himalayan salt
3 cups bone broth
2 tbsp-1/4 cup coconut oil 
2-3 tbsp grass fed collagen 
Fresh chopped herbs, cracked pepper, pumpkin seeds for garnish 

Start the instant pot and press the “sauté” button.
Add the veggies to the pot. Once the veggies become soft, add 1/2 tsp unrefined salt.
Add garlic in the veggies and cook for about 2 minutes.
Add spices and bay leaves. Combine well.
Add the broth and stir well.
Stop the sauté button by pressing the “cancel” button.
Put the lid on your instant pot and lock it.
Turn the steam release to “sealing”.
Now, press the manual button and set the cooking time for 10 minutes.
Once the soup is ready, you will hear a beep. The cooking mode will be changed to “Keep warm”.
After 10 minutes, press “cancel”.
Set the steam handle on “venting”.
Once the pressure has been released, open the instant pot.
Use an immersion blender to process the soup.
Pour the soup into bowls and garnish it with chopped herbs.

Nutritional information (per serving):  118 Cal, 5.2 g total fat (3.9 g sat. fat), 0 mg chol., 145 mg sodium, 5.8 g carb., 1.2 g fiber, 12.6 g protein.

Monday, February 4, 2019

Steamed Salmon Fillet

If you are looking for a healthy and quick recipe for dinner, fish fillet in an instant pot must be your first choice. It is delicious, nutritious and eye-catchy.
salmon fillet

Yield: 4 servings
Time taken: 10 minutes (2 minutes to prepare and 8 minutes to cook)
4 salmon fish fillet
3 medium sized lemon
1 bunch of fresh dill weed
1 tablespoon unsalted butter
¼ teaspoon of salt
¼ teaspoon of grounded black pepper
¾ cup of water

Mix ¼ cup of lemon in a ¾ cup of water and pour in the instant pot.
Place the metal steamer on it.
Place the salmon fillets on the steamer insert and put some fresh dill and lemon slices on it.
Lock the instant pot and set the high-pressure time to 5 minutes and wait.
When it beeps, take the fillet pieces out and put a layer of lemon, put some fresh dill, salt, and pepper.
Serve hot!

Nutrition’s per serving: 350 Cal, 16g Fat, 3g Sugar, 49g Carb, 6g Fibre, and 45g Protein.

Saturday, December 8, 2018

Keto Steak Kebab

Chimichurri steak kebab will become one of your favorite ways to eat steak. The chimichurri sauce will add delicious flavor to your steak.

keto steak kababYield: 6 servings
Time taken: 30 minutes (5 minutes to prepare 25 minutes to cook)
1 1/4 pounds beef, (sirloin or Angus) cut into 1-inch cubes
fresh ground pepper
1 1/4 tsp kosher salt
1 large red onion, (cut into large chunks)
18 cherry tomatoes
6 bamboo skewers, soaked in water for 1 hour
For the chimichurri sauce
2 packed tbsp parsley, finely chopped
2 packed tbsp chopped cilantro
2 tbsp red onion, finely chopped
1 clove garlic, minced
2 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
1 tbsp water
1/4 tsp kosher salt
1/8 tsp fresh black pepper
1/8 tsp crushed red pepper flakes

Use salt and pepper to season the meat.
Mix vinegar, olive oil, salt and red onion in a bowl. Rest aside for 5 minutes.
Add all the remaining ingredients in the bowl and mix properly. Set aside.
Grill the steaks on high heat.
Transfer the steaks to a plate.
Serve with chimichurri sauce.

Nutritional information (per serving):  219 Cal, 13 g Fat (Sat fat g), 62.5 mg chol., 355.5 mg sodium, 5.5 g carb., 1 g fiber, 20 g protein.

Saturday, December 1, 2018

Keto Instant Pot Rotisserie Chicken

keto chicken
An amazing, tender, juicy Instant Pot rotisserie chicken which will be loved by your whole family.

Yield: 4 servings
Time taken: 45 minutes (5 minutes to prepare and 40 minutes to cook)
1 whole chicken 
1 and 1/2 teaspoons salt
1/2 teaspoon pepper
1 teaspoon granulated garlic
1 teaspoon paprika
1 and 3/4 Tablespoons avocado oil
1 yellow onion quartered (optional)
1 lemon halved (optional)
1 cup chicken stock or broth

Make sure to remove all the parts from chicken cavity.
Once removed now rinse and dry the chicken.
Place lemon into the chicken cavity.
Combine all the spices and add oil to the spices.
Turn on your Instant Pot.
Rub the spices and oil mixture on the chicken.
Put the chicken in the preheated Instant Pot.
Keep the chicken flipping for about 3 to 4 minutes until crispy.
Add the chicken stock in the Instant Pot.
Place the lid on and lock the Instant Pot.
Set the Instant Pot to manual high pressure for about 25 minutes.
Allow the Instant Pot to depressurize naturally for about 15-20 minutes
Remove the lid and take out the chicken on a serving plate.
Let it cool for 5 minutes before serving
Serve and enjoy!

Nutritional information (per serving):  93 Cal, 6 g Fat (Sat fat 1.1 g), 24 mg chol., 249 mg sodium, 5.5 g carb., 1.5 g fiber, 5.7 g protein.

Thursday, November 29, 2018

Instant Pot Keto Butter Chicken

Instant pot butter chicken is a healthy meal that is full of healthy ingredients.
butter chicken

Yield: 4 servings
Time taken: 32 minutes (15 minutes to prepare and 17 minutes to cook)

3 lbs (family pack) boneless skinless chicken thighs (cut into bite-sized pieces)
2 Tbsp ghee
1 1/2 large onions (chopped)
2 1/2 - 3 1/3 tsp salt
2 tsp garlic powder or 2 Tbsp fresh garlic (minced)
2 tsp ginger powder or 2 Tbsp fresh ginger (grated)
2 heaping tsp turmeric
2 heaping tsp paprika
1 1/2 tsp cayenne powder
1 1/2 - 2 cups stewed or canned tomatoes and the liquid
370 ml tomato paste
2 400ml cans coconut milk 
2 heaping tsp garam masala
1/2 cup sliced almond
1/2 cup cilantro

Use the sauté settings to melt the ghee.
Add 2 tsp of ghee in the Instant Pot along with the onions.
Add the spices (garlic, turmeric, ginger, paprika, and cayenne) in the Instant Pot.
Add 2 cups stewed or canned tomatoes and the coconut milk.
Now add chicken to the mixture and stir.
Add chicken and stir well.
Set the timer for 8 minutes in the manual high mode.
Once the timer goes off stir the chicken in the coconut cream, tomato paste, and masala.
Take out the chicken and garnish it with cilantro

Nutritional information (per serving):  683 Cal, 49.6 g Fat (Sat fat 32.2 g), 91 mg chol., 495 mg sodium, 42.7 g carb., 11.5 g fiber, 27.5 g protein.

Monday, November 26, 2018

Instant Pot Keto Plantain Beef Curry

If you want to try something different, this instant pot plantain beef curry is super delicious with an Asian taste. 
beef curry
Yield: 6 servings
Time taken: 1 hour 50 minutes (10 minutes to prepare and 1 hour 40 minutes to cook)
2 tbsp. coconut oil
1 tsp garlic powder
1 tsp ginger powder
1 tsp turmeric powder
1 tsp sea salt
2lbs bottom blade pot roast, (cut into 1.5 – 2-inch cubes)
2 small onions, (thinly sliced)
3 tsp coconut oil
1 cup coconut milk
4 kaffir lime leaves
1 stick cinnamon
1 ripe plantain, (sliced lengthwise and cut into 1-inch chunks)
Sea salt, to taste
1 tbsp coriander leaves, chopped

Mix ginger powder, garlic powder, 2 tbsp coconut oil, sea salt, and turmeric powder in a bowl.
Marinate beef with this mixture and put aside for 1 hour.
Press the sauté button and add 2 tsp of coconut oil to the pot.
Add onions in the instant pot and cook for 4 minutes.
Put the marinated been in instant pot and cook until all sides become brown. You can also use extra oil if necessary. Set aside.
Add coconut milk to the pan.
Add kaffir leaves, browned meat, cinnamon stick and onions while stirring continuously.
Close the lid and cook for 35 minutes on the manual setting.
Once you hear the beep, let the pressure release naturally.
Press the “saute” function.
Add in plantain while stirring continuously.
Cook for 5 minutes and sprinkle chopped coriander leaves.

Nutritional information (per serving):  468 Cal, 34.8 g Fat (Sat fat 20.6 g), 85 mg chol., 373 mg sodium, 15 g carb., 2.4 g fiber, 25.2 g protein. 

Tuesday, November 20, 2018

Keto Instant Pot Whole Chicken with Vegetables

Whole chicken and vegetables is a perfect combination of a healthy meal. Luckily, you can easily make this meal in your instant pot within a short time period.
Whole Chicken with Vegetables

Yield: 4 servings
Time taken: 1 hour and 10 minutes (10 minutes to prepare and 60 minutes to cook)
1 whole chicken
6 + Tablespoon olive oil
6 sprigs fresh thyme
6 sprigs fresh rosemary
Salt and pepper to taste
1 lemon
4-6 potatoes chopped
2 carrots chopped
1 onion chopped
1 1/2 Tablespoons minced garlic

Add a bit of olive oil into the Instant Pot on the sauté setting to brown the chicken.
Add the chopped potatoes, carrots and onions into the Instant Pot.
Add garlic, salt, and pepper and add 2 tablespoons of olive oil.
Sprinkle on 2-3 sprigs of the thyme and rosemary.
On the Instant Pot select manual settings set to high, and adjust the timer to 25 minutes
Select the manual setting, set to high, and increase the time to 25 minutes.
Once the timer is off, let the pressure to release for 10 minutes.
Take out the chicken, along with the veggies.

Nutritional information (per serving):  415 Cal, 24.2 g Fat (Sat fat 3.9 g), 32 mg chol., 73 mg sodium, 39.4 g carb., 4.8 g fiber, 15.1 g protein.