The Essential Instant Pot Keto Diets for Beginners

By Suzy Susson

Do you know you can easily lose weight by simply cooking with your instant pot?

Suzy Susson brings The Essential Instant Pot Keto Diets for Beginners to you.

Every recipe gives:

·         Cook time information: This is superb for busy parents.

·         Nutritional information: Will help you keep track of daily calorie consumption.

·         Affordable ingredients: Super affordable and quality ingredients.

·         Servings: Helps you prepare the right quantity of meal to suit your diet.

Scientific research shows the benefit of keto diet is not just in reducing the risk of heart disease, but also weight loss and reduction of risk of diabetes. Keto improves your overall health and daily function. You will learn how to effectively manage and improve your weight loss program and savor your choice recipes with instant pot on ketogenic diet.

This book is an easy to follow & user friendly guide that will help you achieve your desired weight loss target. The recipes in this book will help you achieve weight loss in the fastest, healthiest & fastest possible way.

In this book you will find  delicious recipes for;

Dessert, meat, poultry, soup, kitchen staples, fish & seafood, side dishes, snacks & appetizers, breakfast, lunch, dinner and also; Keto basics, keto 101, instant pot settings, introduction to instant pot

• Language: English
• Publisher: David Johnson
• Release date: Oct 2, 2018
• ISBN: 9781386320272

Book preview

SUSSON

COPYRIGHT

All rights reserved. This book may not be reproduced, transmitted by any means without the explicit permission of the copyright owner.

SUZY SUSSON © 2018

TABLE OF CONTENT

COPYRIGHT

TABLE OF CONTENT

INTRODUCTION TO KETOGENIC DIET

BASICS OF KETO

MACRONUTRIENTS

THE APPROPRIATE MACROS FOR YOU

KETO AND INSTANT POT

INTRODUCTION TO INSTANT POT

KNOW YOUR INSTANT POT SETTINGS

VEGETABLES AND EGGS

Egg Cups

EGG LOAF

MEXICAN STYLE ZUCCHINI AND POBLANOS

GREEN BEANS WITH BACON

PALAK PANEER

CREAMY POBLANO PEPPERS AND SWEET CORN

QUICK INDIAN CREAMY EGGPLANT

BABA GHANOUSH

CAULIFLOWER MAC AND CHEESE

POBLANO AND CHEESE FRITTATA

BROCCOLI, HAM AND PEPPER FRITTATA

EGG MUFFINS

OMELETTE WITH CHIVES

TOMATO FRITTATA

ALMOND BREAD

BACON PANCAKE

BREAKFAST CASSEROLE

SWEET POTATO POT

STUFFED POTATOES

FRENCH TOAST

PANCAKE WITH GREENS

ENGLISH MUFFINS

EGGS IN BACON

CAULIFLOWER HASH

EGGS IN TOMATO CUPS

KETO PORRIDGE

MEXICAN CASSEROLE

FRITTATA MUFFINS

BROCCOLI HASH

JALAPENO EGGS

CHIA SEEDS PUDDING

SNACKS AND APPETIZERS

CRISPY POTATO STICKS

SPINACH DIP

KETO MEATBALLS

KETO BUFFALO CHICKEN BALLS

CHICKEN ROULADE

DEVILED EGGS

BRULEE EGGS

SWEET RIBS

SHREDDED CHICKEN IN LETTUCE CUPS

KETO CHICKEN WINGS

CHICKEN MEDALLIONS

ARTICHOKE

HARD BOILED EGGS

CAULIFLOWER POPCORN

PUMPKIN HUMUS

BACON ASPARAGUS WRAPS

ROSEMARY CHOPPED SWEET POTATO

SWEET PEPPER WITH HERBED OIL

CHICKEN WINGS

BACON SQUASH CUBES

SOUPS

SAVORY CHICKEN AND MUSHROOM SOUP

THAI YELLOW CURRY COCONUT SOUP

CREAMY CHICKEN AND VEGETABLE SOUP

HOT AND SOUR SOUP

CHICKEN CURRY SOUP

VIETNAMESE BO KHO

SUMMER VEGETABLE SOUP

HAMBURGER STEW

SICHUAN PORK SOUP

POBLANO AND CHICKEN SOUP

CHICKEN TORTILLA SOUP

SPICY AND CREAMY CHICKEN SOUP

CHICKEN AND KALE SOUP

SIDE DISHES

SESAME ASPARAGUS

DELICIOUS SQUASH

SWEET ONION PETALS

INSTANT POT FENNEL

TENDER BRUSSEL SPROUTS

STEWED KALE

SWEET POTATO SLICES

SOFT BABY CARROTS

SPAGHETTI SQUASH

MILKY SLICED MUSHROOMS

CHOPPED TURNIP

CAULIFLOWER IN CHICKEN BULLION

BAKED GARLIC POTATO

MASHED POTATO

PAPRIKA SPAGHETTI SQUASH

VEGETABLE STEW

SHREDDED CABBAGE

POULTRY, FISH AND SEAFOOD

CURRIED TURKEY

CHICKEN BALLS

CHICKEN BULLION

FRAGRANT CHICKEN FILLETS

SHREDDED CHICKEN

ROSEMARY WHOLE CHICKEN

FAST CHICKEN DRUMSTICKS

KETO TURKEY

CHOPPED CHICKEN

TURKEY CHILI

STEWED CHICKEN

LEMONGRASS CHICKEN

STUFFED CHICKEN ROLL

PEPPER CHICKEN WINGS

CHICKEN STRIPS

TOMATO TURKEY

CHOPPED CHICKEN CUTLETS

CHICKEN TENDERS

PULLED CHICKEN

GARLIC CHICKEN PIECES

CHICKEN PHO

SPICY TURKEY CUBES

HONEY TURKEY BREAST

PAPRIKA CHICKEN

KETO CHICKEN THIGH

CHICKEN SHAWARMA

CHICKEN TIKKA MASALA

MEXICAN STYLE CHICKEN WITH RED SALSA

NOW AND LATER BUTTER CHICKEN

DAN DAN-SYLE CHICKEN

SAVORY SHRIMP WITH TOMATOES AND FETA

EASY LOBSTER BISQUE

CREAMY SHRIMP SCAMPI

CHINESE-STYLE STEAMED GINGER SCALLION FISH

SESAME-GINGER CHICKEN

CHICKEN BRATWURST MEATBALLS WITH CABBAGE

WEST AFRICAN PEANUT STEW

SWEET AND SPICY CHICKEN TINGA

THAI GREEN CURRY

CHICKEN VINDALOO

FISH CAKES

SHREDDED SALMON

SALMON CHOWDER

FISH CASSEROLE

COCONUT MILK SQUID

DELICIOUS OCTOPUS

CRAB CAKE

OYSTER STEW

CLAMS STEW

SEAFOOD SOUP

CATFISH BITES

EASY CLAMS

OCTOPUS CASSEROLE WITH CAULIFLOWER

PAPRIKA TROUT

STUFFED SALMON

KETO SHRIMPS

SEAFOOD STEW

SALMON KEBAB

CILANTRO SHRIMPS

MEAT

EASY TACO DIP

CORNED BEEF AND CABBAGE

BEEF CURRY

STROGANOFF

KOREAN-STYLE GALBIJJIM

BRAISED BEEF BRISKET

BO SSAM-STYLE PORK

PORK SAAG

PORK CARNITAS

SAUSAGE AND KALE

CARNE ADOVADA

TURKISH KEBAB GYROS

CARNE GUISADA

3-2-2-1 TEXAS CHILI

SPICY BASIL-BEEF BOWLS

ROPA VIEJA

GROUND BEEF SHARWAMA

PULLED BEEF

SPINACH LAMB RACK

PULLED PORK

SHREDDED PORK

LAMB SHANKS

CHOPPED PORK CUTLETS

SOUR SWEET PORK

BONE BROTH

CHOPPED BEEF BALLS

MEAT BROTH

STEWED LAMB ROLL

CORNED BEEF

THYME PORK BITES

CILANTRO BEEF BALLS

BEEF SOUP

SHREDDED BEEF

HERBED BEEF CHOPS

APPLE SHORT RIBS

HONEY BACK RIBS

BEEF STEW

CAYENNE BEEF BRISKET

DELICIOUS PORK ROAST

KALUA PORK

TENDER ROAST

ASIAN STYLE BEEF

KITCHEN STAPLES

MUSTARD DRESSING

THYME DIP

GARAM MASALA

CAULIFLOWER RICE

SOFT AND HARD BOILED EGGS

GHEE

SHARWAMA SPICE MIX

TZATZIKI SAUCE

EASY ASIAN PEANUT DRESSING

DESSERT

ALMOND CARROT CAKE

COCONUT-ALMOND CAKE

THAI COCONUT PANDAN CUSTARD

PUMPKIN PIE PUDDING

KETO CHEESECAKE

LEMON RICOTTA CHEESECAKE

INDIAN ZUCCHINI KHEER

DARK CHOCOLATE CAKE

COBBLER

SLICED PUMPKIN WITH HONEY

FLAX SEEDS COOKIES

CHIP COOKIES

CARROT BITES

MUFFINS

PISTACHIOS BARS

KETO BROWNIE CAKE

PUMPKIN CUBES

COCONUT MUFFINS

KETO APPLESAUCE

ALMOND COOKIE

PREACH HALVES WITH HONEY

HOT SWEET PANCAKE

SWEET ZUCCHINI BARS

PIE

CHOCOLATE MOUSSE

BACON COOKIES

AVOCADO COOKIE

SOFT CINNAMON RASPBERRIES

CONCLUSION

INTRODUCTION TO KETOGENIC DIET

A lot of people do not know the simple mechanism of weight loss and the principle behind it. This singular knowledge is all you need to arm yourself with. The simple thing is this, you are either releasing insulin or not and when you are it means you are not burning the right amount of fat. This is it. Now knowing this, all you have to do is keep your insulin levels low by dieting properly. How do you achieve this you may ask?

Increased protein intake causes an increase in insulin so you best reduce your protein intake.

Fat does not cause the release of insulin and as such, you take more of it.

Carbs cause an increase in insulin levels and as such you take less of it.

Fasting intermittently paired with ketogenic dieting brings great result in your pursuit of lower insulin levels.

BASICS OF KETO

The genesis of Keto is in the term Ketogenesis which occurs when your body burns down fat in the absence of Glucose to produce energy. This is a metabolic process. Chemical molecules called Ketones seen in the bloodstream after ketosis are produced in the liver after the fat has been burned. They serve as fuel to the brain, tissues and muscles. The principle behind Ketogenic dieting is to reduce carbohydrate intake which contains glucose to induce Ketogenesis so the body turns to burning fat in the absence of Glucose. One might be tempted to assume this is what sustained humans thousands of years ago when there probably was no carbohydrate intake for a long stretch of time.

MACRONUTRIENTS

Keto diet is low carb, high fat and moderate protein plan. It is very precise and entails careful balancing on a daily basis. This is because reaching Ketosis does not just have to do with cutting your carb intake. 

Calories from fat should be 60 – 75 percent

Calories from protein should be 15 – 30 percent

Calories from carbs should be 5 – 10 percent

This should be your daily target proportion. Even if you do not get it exactly, you should get something close.

THE APPROPRIATE MACROS FOR YOU

Using an online keto calculator could be very helpful in calculating your dietary needs as individuals vary due to the difference in height, weight, body fat percentage and exercise levels. This calculator is very helpful in keeping you in the right state of ketosis. Your intake of more Carbs than is required will cause you not to undergo ketosis and you do want your body to be in ketosis state to get your desired effect. The reason carbohydrate should be kept low is because it contains glucose which is the body’s primary fuel source and if its readily available, the body will not burn fat and ketosis will not occur.

LOW CARB FOOD

We will be taking note of our carbs source in addition to keeping it low. We will make use of net carbs which is the total grams of carbs subtracted from the total grams of fiber. This will help us determine the right amount of carbs your body requires.

I have ensured that the total carbs in this recipe book will be under 12 net carbs for each serving and from food sources with low glycemic index and they include:

Coconut oil

Berries

Avocado

Onions, garlic, leeks, ginger

Nuts (peanut butter, walnuts, almond flour, cashews)

High-fat dairy

Cruciferous vegetables

Dark leafy greens

KETO AND INSTANT POT

Finding it hard to eat keto does not mean cooking it should be hard. This is why instant pot is well suited for cooking keto due to the emphasis put on vegetables and proteins which cook very well in a pressure cooker. There are some other reasons I love preparing my keto diets using instant pot and they include.

IT IS FAST

Cooking has never been easier with instant pot. Well chopped pork and beef cook very well and quickly saving a lot of time. Imagine cooking within 30 minutes as against 2 hours.

GIVES MORE FLAVOR TO FOOD

What keeps chicken tasting good piece after piece is the flavor. Instant pot infuses additional flavor to your meat making it seem like it was slow cooked. It does a remarkable job infusing meat with large quantity of spices.

IT IS VERY VERSATILE

It makes yogurt, cooks rice, and is even a slow cooker. You have better control of temperature even compared to a stove. I assure you will appreciate not having to cook with a stove when the temperature outside your home exceeds a hundred degrees.

YOU SAVE MONEY

Not being very intentional can make keto a bit expensive. Instant pot saves you extra cost in meat purchase as it tenderizes tougher cuts of meat as well as melts down fatty cuts of meats. This will help you save money and buy less expensive meat as you will get the same value all thanks to instant pot.

CLEANUP IS SIMPLIFIED

In keeping clean and avoiding stress after cooking, instant pot guarantees fewer pots to clean as you hardly require any extra pot except in special cases.

INTRODUCTION TO INSTANT POT

There are things to consider when it comes to making use of an instant pot. Such considerations include its operational know how and the appropriate way to use it.

The instant pot is a little but powerful equipment in the kitchen. It is a combination of functions in one. In the instant pot, you have yourself a yogurt maker, slow cooker and rice cooker.

The instant pot works with pressure manipulation and this is why you are able to get boiling water at a different boiling point without altitude change. The steam generated at this changed boiling point is sealed in and this raises the boiling point. This was initially designed for hikers who need to cook on mountain peaks but has found great use in the kitchen of your home due to the advantages it offers which include time efficiency and enhanced flavor.

There are so many advantages the instant pot has over other pressure cookers which include a stainless inner cooking pot and other features such as a handled trivet which lay to rest your worry about handling hot pots.

KNOW YOUR INSTANT POT SETTINGS

SAUTE works like a stove to sear and brown. Settings can be adjusted from low to medium to high. This browns and heats your food but does not pressure cook it.

MANUAL OR PRESSURE COOK: This setting is frequently used. This setting is known as pressure cook for the Ultra model and manual for the older models. It is set to high pressure by default and can be adjusted to specific cook time. For instance, you can set it to 10 minutes at high pressure. Using the plus and minus button, you are able to adjust the cook time and also adjust the pressure before tuning to your preferred