5-Ingredient or less

Mediterranean Diet Instant Pot

COOKBOOK

The Complete Mediterranean Diet Guide with Quick, Easy and Affordable Recipes for Your Instant Pot Pressure Cooker

By Ashley Press

Copyrights©2019 By Ashley Press

All Rights Reserved

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Table of Content

Introduction

Chapter 1: Mediterranean Diet

History of the Mediterranean Diet

How the Mediterranean Diet Work

The incredible benefits of eating the Mediterranean way

Chapter 2: The Mediterranean Kitchen

Clean Your Kitchen Out

Should I Buy Organic? What About Frozen?

Kitchen Tools and Utensils

Chapter 3: The Mediterranean Diet Food List

What You Can Eat

Foods to Avoid

Chapter 4: Starting the Mediterranean Diet

Step 1: Learn the Mediterranean Diet Pyramid

Step 2: Write a Shopping List and Go Shopping

Step 3: Write a Meal Plan

Step 4: Adopt the Mediterranean Lifestyle

Chapter 5: The Popular Power Pressure Cooker-Instant Pot

The Benefits of Instant Pot

Useful Tips for Instant Pot Usage

Chapter 6: Breakfast Recipes

Chickpea Egg Bowl

Fresh Cheese with Tomato

Broccoli & Eggs

Garlic Eggs

Banana Quinoa

Almond Risotto

Coconut Risotto

Breakfast Quinoa

Coconut Yogurt

Squash & Apple Porridge

Refreshing Mango and Pear Smoothie

Barley Porridge

Strawberry and Rhubarb Smoothie

Cheesy Zucchini Omelette

Easy to Munch Olive Cherry and Olive Bites

Power Packed Oatmeal

Banana Steel Oats

Hearty Pumpkin Oats

Cool Red Pepper and Olive Omelette

Avocado and Blueberry Medley

Herbed Parmesan Walnuts

Chapter 7: Poultry Recipes

Italian Chicken

Lemon Garlic Chicken

Chicken with Salsa & Cilantro

Chicken & Rice

Chicken Shawarma

Mediterranean Chicken

Lime Chicken with Black Beans

Mediterranean Chicken Wings

Honey Balsamic Chicken

Turkey Verde with Brown Rice

Turkey with Basil & Tomatoes

Chicken with Spanish Rice

Turkey Meatloaf

Turkey Sausage, Fresh Herbs & Feta

Turkey Lasagna

Chapter 8: Vegetable Recipes

Awesome Eggplant Salad

Tender Watermelon and Radish Salad

Tasty Yogurt and Cucumber Salad

Completely Herbed Up Feisty Baby Potatoes

Mesmerizing Brussels and Pistachios

Fancy Greek Orzo Salad

Spice Lover’s Kale Chips

Cheesy Roasted Broccoli

Mashed Celeriac

Mediterranean Kale Dish

Chapter 9: Fish & Seafood Recipes

Lemon Pepper Salmon

Shrimp in White Wine

Tuna with Lemon Butter Sauce

Mediterranean Cod

Shrimp with Tomatoes & Feta

Mussels in Garlic Butter Sauce

Fish Stew with Tomatoes & Olives

Rosemary Salmon

Salmon with Tahini Sauce

Fish & Potatoes

Sautéed Shrimp with Garlic Couscous

Salmon with Garlic & Basil Potatoes

Mediterranean Fish Fillet

Mediterranean Fish Dinner

Fish with Pesto Pasta

Chapter 10: Meat Recipes

Tasty Beef and Broccoli:

Beef Corn Chili:

Balsamic Beef Dish

Soy Sauce Beef Roast:

Rosemary Beef Chuck Roast:

Pork Chops and Tomato Sauce:

Pork Potato:

Coffee Flavored Pork Ribs:

Tomato Pork Paste:

Garlic Pulled Pork:

Simple Lamb Ribs and Sauce:

Rosemary Lamb:

Lamb Shanks Curry:

Lamb Coconut Curry:

Lamb Bean Hearty:

Chapter 11: Soups and Stews

Pumpkin Soup

Lentil Soup

Chickpea Soup

Chicken & Tomato Soup

Chicken & Quinoa Stew

Vegetable & Lentil Soup

Carrot Soup

Lentil & Spinach Soup

Greek Veggie Soup

Veggie Stew

Carrot & Mushroom Soup

White Bean & Swiss Chard Stew

White Bean & Kale Soup

Bacon & Potato Soup

Lemon Chicken Soup

Chapter 12: Dessert Recipes

Cherry-Peach Compote with Greek Yogurt

Roasted Peach and Orange Crostini

Pumpkin Yogurt Parfait

Chocolate-Coated Dates

Cashew and Peanut Rice Pudding

Apple Crisp

White Bean Dip

Glazed Apples

Nutmeg Apple Crisp

Lavender Crème Brule

Chapter13 Appendix：Measurement Conversion Charts

Conclusion

Introduction

T he Mediterranean diet isn’t a diet; it’s a way of eating. If you are looking to lose weight by following a Mediterranean diet and implementing a few lifestyle changes, you will lose those unwanted pounds and discover a healthier way of eating.

What makes the Mediterranean diet different than other diets is that it isn’t something to jump on for a few weeks before a wedding or high school reunion to drop a few pounds. The Mediterranean diet is a lifestyle. Changing the way that you look at the culinary experience and how to open yourself up to new tastes and flavors.

In this book, you will learn the history of the diet and the region it comes from, as well as the health benefits including potential lowering of heart disease, cancer risk, diabetes, and the adding of general overall health and well-being.

You will also gain an insight into not only the food with recipes but also some assistance in helping to cook it and how to shop for the best ingredients at the grocery store. Plus, we've included some assistance when you are going out to restaurants with friends or traveling when food options might be limited. We'll help you make informed decisions when you look at the menu to stay within the bounds of your new diet.

And don't worry, we have included 100 recipes for you to start on your path such as tasty breakfast, lunch, and dinner entrees as well some fun snacks and desserts.

And if that isn't enough, we've put together a one-week meal plan for you to start your Mediterranean journey off on the right foot. With one-week Cooking planned out for you, there won't be any stress of "what's for dinner," and you can discover the merits of Mediterranean food without the stress.

However, it takes more than just a healthy diet. You'll also learn ways to change other aspects of your life, including exercise and mental health to create a well-balanced and healthy lifestyle.

Chapter 1: Mediterranean Diet

T he Mediterranean diet focuses on the consumption of high quantities of fruits and vegetables, a moderate amount of good fats found in olive oil and fatty fish, a good measure of whole grains, nuts, and seeds, and an occasional meal of red meat and poultry.

History of the Mediterranean Diet

The traditional Mediterranean diet is said to reflect the eating habits of people living Greece, Crete, and southern Italy in the early part of the 1960s. While the food was first introduced to the American public in 1975, it didn't gain mainstream recognition until the 1990s.

The health benefits of the Mediterranean diet were confirmed by the Seven Countries Study, which was published in 1970. A book-length report about the study followed and was made public in 1980.By 2011, authors were acknowledging the benefits of the Mediterranean diet in weight loss, although it was considered more of a fad diet then.

Today, numerous studies have shown evidence supporting the effectiveness of the Mediterranean diet not just in losing weight but also for overall health.

How the Mediterranean Diet Work

Various research-based studies have shown that the Mediterranean diet provides necessary nutrients which can aid the body against aging, mental illness, gut ailments, genetic complexities, skin problems, and other diseases. A group of scientists from North America studies the diet regarding its low-fat content and its possible effects. And they found that the diet has proved to be effective in preventing heart diseases and increased the average life expectancies in the studied area.

Living a Healthy Life on the Mediterranean Diet

The incredible benefits of eating the Mediterranean way

Long and Healthy Life

The Mediterranean cuisine is often referred to as the healthiest cuisine in the world, and the diet doesn’t stray too far away. Because it is based mostly on fresh vegetables and fruits, healthy oils and whole grains, as well as lean meat and seafood, it’s not hard to see why this diet is considered to be healthy. Mix with a glass of red wine, and you’ve got yourself a fun, easy-going food.

Strong Bones

Osteoporosis happens when your body is not able to heal the bones appropriately as a result of a deficiency, and much bone is lost, while very little bone is made, or both.As a result of this condition, bones become fragile and may break from a fall or in more dramatic cases, simple bumps or sneezes.

The high level of healthy fats and olive oil provides nutrients that can help with bone density. In a research printed in the JAMA Internal Medicine journal, scientists studied 90,000 women with an average age of 64. The women had fewer occurrences of bone breakage and a lower rate of osteoporosis.

Healthy Heart

Scientific evidence easily connects good heart health with certain foods, mainly vegetables, fruits, olive oil, and nuts. The Mediterranean diet has it all!

The Mediterranean diet is all about highlighting healthy fats. Instead of using the usual Cooking oil, the diet uses olive oil, which contains healthy fat that is good for the heart. With that said, the Mediterranean Diet can help decrease your risk of heart failure.

A Mediterranean diet consists of food with monounsaturated fats like olive oil rather than saturated fats like butter.

The Mediterranean diet naturally includes most of the essential diet changes that would keep your heart in tip-top shape.

Weight Loss

Although the main focus of this diet is not weight loss, it will surely help with it if that’s what you’re looking for. Here is the point of view: fresh, clean food combined with whole grains, good fats, less sugar, and plenty of liquids coupled with copious amounts of exercise. By transitioning to healthy foods and a healthy lifestyle, you’ll shed pounds without causing drastic imbalances in your body. Also, it is known that plant-based diets like the Mediterranean diet help lose weight. The mere fact that you stopped eating junk food and processed food with sugar and unhealthy fats is already a perfect start to weight loss!

High Blood Pressure

The healthy fats found in the Mediterranean Diet are probably one of the keys to the lower blood pressure rates found in people following this eating pattern. These healthier fats include the monounsaturated fats found in olive oil and some nuts and the omega-3 fats found in most fish.

It is Affordable

The Mediterranean diet is accessible even if you’re on a budget. Legumes, vegetables, fruits, herbs, whole grains, and olive oil are not as expensive as they sound, but they offer so much versatility in the kitchen.

Boost Brain Power

The Mediterranean Diet can also counteract the brain’s reduced ability to perform. Choosing this lifestyle will help you preserve your memory, leading to an overall increase in your cognitive health.

Vegetables like spinach, broccoli, and fruits like raspberries, cherries, and watermelon all have antioxidants that neutralize free radicals that affect your brain. The Mediterranean diet also tends to focus on monounsaturated fats which come from oils like olive oil. The oils and the fatty acids that you get from omega 3 (from fish) combine to keep your arteries unblocked.

That automatically increases the health of your brain and reduces your risk of getting diseases like Alzheimer disease and dementia.

Encourage Relaxation

The Mediterranean Diet surprisingly enough, can encourage relaxation. The diet can lower your levels of insulin and make you feel at ease. High blood sugar can cause you to be hyperactive and later crash; but eating balanced meals with lots of whole grains, fruits, veggies, etc. helps stabilize blood sugar, allowing you to relax and rest. Since a significant component of this lifestyle is eating with the family at the dinner table, relaxation is maximized. With a home-cooked meal in your comfort zone, relaxation will be evident with this diet.

Enhance Your Mood

The diet can help you to be positive, even when things aren’t going your way. Healthy living does that. When you have eaten enough food to fuel you with lots of nutrients, your body notices. Fulfillment and productivity enhance your mood. For one, applying the diet correctly will make you feel like you’re doing something good for yourself, and thus improves your overall mood.

Improve Skin Condition

Fish have Omega-3 fatty acids. They strengthen the skin membrane and make it more elastic and firmer. Olive oil, red wine, and tomatoes contain a lot of antioxidants to protect against skin damage brought about by chemical reactions and prolonged sun exposure.

Alzheimer’s Disease

As we age, our brains shrink. In several studies, including one published in Neurology in 2017, researchers found that people who eat according to the Mediterranean Diet generally maintain a bigger brain size than those who don’t eat this way. Some doctors speculate that having a larger brain may help lower the risk of brain diseases, including dementia and Alzheimer’s.

Cardiovascular Disease

Most health care professionals agree that the Mediterranean Diet lowers the risk of heart disease, an association mentioned in Dietary Guidelines for Americans.

Chapter 2: The Mediterranean Kitchen

S o, do you think you are ready for the Mediterranean Diet? Sounds good, but first, let's have a look at your kitchen.

Clean Your Kitchen Out

Now, we aren’t just talking about cleanliness. While that is important since you are going to be doing a lot of cooking, make sure your kitchen is clean, and the sort of place food can be safely prepared.

What we mean is clean out all the junk.

Go into your kitchen and clear out all the temptations—the junk food, the unhealthy stuff, the sweets, the sodas, and the processed food. Just get rid of it all and start with a clean slate. Not only will it take the temptation away, but it creates a perfect place to begin your Mediterranean diet experience.

Sometimes, by creating this square one approach, people are much more successful. No temptation and a full commitment to their new lifestyle.

Think of it this way: if you only have healthy food in your kitchen, then you are only going to eat healthy food.

Water

If you are lucky enough to live somewhere with drinkable tap water, excellent. However, if you live in an area where you need to buy bottled water or use a purifier, be prepared. Always have extra water on hand for drinking and cooking. If you think you have enough on hand, then get some more. If you have a purifier, be prepared, it will always be running, especially if there are others in your household.

What To Shop For

As you start to go through recipes and learn your way through the diet, you’ll have shopping lists as you head to the store for specific items. But eventually, you’ll make your dishes or might want to have things on hand to eat that are Mediterranean friendly. Look for these on your shopping trip.

         Olive Oil: a staple in most recipes. Look for first pressed extra virgin oil.

         Fish—salmon, grouper, and trout are excellent. Try other types and see what you like.

         Frozen vegetables: depending on your location or the time of the year, you may have a difficult time finding fresh vegetables. So, when you are shopping for frozen, make sure to read the label and see if there are preservatives, sugar, or salt added.

         Bread and grains: look for the whole grain bread and pasta. No enriched bread!

         Sweet potatoes: the healthy starch alternative.

         Berries: Full of antioxidants stock up on blueberries, blackberries, and strawberries.

         Condiments: sea salt, pepper, turmeric, cinnamon.

         Greek yogurt: This is another staple of the diet.

         Olives: Another staple of Mediterranean cuisine.

         Fruits: Apples, bananas, grapes, tomatoes.

         Vegetables: carrots, onions, spinach, kale.

         Quinoa: this is used in a large number of dishes. Check your grocery store for a bulk aisle to save money.

         Chicken: depending on the recipe, but you will be using a lot of chicken breasts.

         Nuts and seeds: almonds, walnuts, cashews, sunflower, and pumpkin seeds.

Should I Buy Organic? What About Frozen?

Whenever possible, you should bring home fresh, organic fruits and vegetables. But we all know that times can be tough and grocery prices are always on the rise. Not to mention, some people live in an area where it is difficult to get fresh greens when there is snow on the ground.

Organic

To begin, organic food will not have pesticides or other chemicals used in its growing. Also, by using non-hormone treated meats, you will not be getting antibiotics. Why is this important? Well, it’s about the larger picture.

Antibiotics are a significant discovery in the medical field. They have helped us save lives and shorten the amount of time people are sick. However, people can develop resistance to the drugs. So, if you are getting it in your food, when it is time for you to take it for your illness, there is a good chance it may not work for you when you need it.

Also, of concern are antibiotic-resistant bacteria. Scientists have seen numerous examples of bacteria strains that do not respond to drug treatments. This is of great interest because it means that we have little to no defense against them, and it could be the starting point of a major epidemic.

Also, by supporting organic farming, you are helping keep pollutants out of the groundwater. There is less chemical-filled water running off the plants and into the soil and below. One study showed that organic farming also uses about 50 percent less energy.

Frozen

In the old days—when we were homesteading on the prairie, and life expectancy was about 30 years—freezing food was a task that brought some risk. There were issues with food getting completely frozen or only partially, or the fact that it took time and might spoil during the process.

In the early part of the 20th century, Clarence Birdseye perfected the art of flash freezing, which allowed for food to be frozen quicker at a lower temperature which kept ice crystals from freezing in the food. These crystals would often cause the food to become mushy or have a strange consistency when prepared. Birdseye’s technique remedied this and changed the frozen food industry.

But we have always heard that freezing removes the nutrients. Not true. It’s just an old wives’ tale. The same is right with refreezing. The issue isn’t the safety of nutrients; in fact, it is all about taste and texture.

So, if you can get fresh fruits and vegetables, the fact is, most likely your meal will taste better. In all honesty, nothing feels better than good, crisp, fresh food. But if you do you use frozen, it’s okay.

Olive Oil

This is such a large part of the diet; we thought it deserved its section.

Not all olive oils are alike. Whenever possible, you want to use extra virgin olive oil, cold first pressed. This means that it comes from the first pressing of the olive and has no chemicals used in processing. You will also see virgin olive oil, refined olive oil, and pomace oil. These grades can include chemicals, and you should always try to get cold first pressed.

And of course, the fresher the oil, the better it tastes. Olive oil has a shelf life of about two years as long as it is appropriately handled and stored in a dark, cool place.

If you open your olive oil and it smells strange, it might have spoiled. If it smells like crayons, or bad nuts and has a peculiar greasy feel in your mouth, it’s time to through it out and gets a new batch. Also, if it has a fermented smell, that’s not good. That means the olives sat too long before they were pressed.

Also, if it tastes moldy or has a vinegar flavor, it's time to throw it out. There is a belief that by putting your olive oil in the refrigerator you can tell if it's pure if it solidified in the colder air. This isn't the case because all olive oils have a small number of fatty acids which will cool and harden. This is not a sign of purity of flavor.

To keep it fresh, store it in a dark, cool space out of direct sunlight. If you find you are not using as much as you think, buy it in smaller amounts to keep it fresh. Always remember to replace the cap after each pour to ensure the freshness.

In history, olive oil has been used for many things other than food and food Preparation. It’s been used to create soap, lamp fuel, medicine, and skincare.

Olive oil is very high in oleic acid, which is instrumental in reducing blood pressure. It contains several antioxidants such as vitamin E, carotenoids, and oleuropein.

Olive oil has also been linked to beneficial results with many different cancers, including prostate, breast, and digestive tract.

Kitchen Tools and Utensils

Here are some kitchen tools you might want to consider adding to your kitchen.

         Wooden spoons—create a nice assortment of rounded and slotted spoons.

         Baking dishes—you are going to need several different size glass pans for your baking.

         Cast iron skillet—they take some care, but nothing looks quite like them.

         Mortar and pestle—a great way to crush up fresh herbs and spice.

         Olive Oil can—you are going to go through a lot of oil. So much so that you might want to consider buying it in bulk. You also might want to consider an olive oil can or other dispensers. Then you can refill it.

         Spice grater—this can come in very handy to grate your spices or for making zest from oranges.

         Cheese grater—Parmesan is a very popular cheese, so this may come in handy.

         Pepper grinder—need a bit of kick to the meal? Nothing beats fresh ground pepper.

         Whisks—many of the recipes call for whisking and mixing things. Make sure you have an excellent sturdy whisk.

         Rolling pin—a must-have for your Greek pastries.

         Basting brush—very handy when you want a touch of something. Also, it is a huge help when lightly greasing pans.

         Slow cooker—this comes in very handy, and there are countless Mediterranean recipes written for these appliances.

         Parchment paper—many recipes call for this to line pans, so have it well stocked.

         Sealable containers. You will end up having leftovers, and you don’t want to waste them. Also, you may find you want to do meal prep in advance, so solid sealable glass or plastic containers are a must-have.

Other Staples:

- Baking powder—baking powder is used to increase the volume and lighten the texture of baked goods

- Vanilla extract—used in many desserts, especially baked goods like cakes, cookies, and cupcakes.

- Unsweetened cocoa—when baking, you should always use unsweetened cocoa powder because it allows you to control the amount of sugar in the final product. Is often confused with sweetened cocoa powder or sweet ground chocolate.

- Sea salt—created by evaporating seawater and collecting the remaining salt.

- Cumin—used as a spice, also ground and used in curry powder.

- Paprika—with its distinctive deep orange-red color and this spice is made from dried and ground peppers.

- Garlic powder—a common seasoning it is ground, dehydrated garlic.

- Chili powder ground up chili pepper, similar to cayenne.

- Curry powder—a finely ground spice mixture, including turmeric, ginger, and coriander.

- Ginger grew in Southeast Asia, is now widely available around the globe.

- Cinnamon—a very aromatic additive it is used for a variety of dishes from entrees to desserts.

- Dill—different than dill seed, it is used extensively in fish dishes and pickling.

- Parsley—widely used as a garnish and topping on entrees.

- Tarragon a species of the herb in the sunflower family, it is heavily used in chicken and fish recipes.

- Basil—one of the main ingredients in pesto, it’s flavor fades quickly with heat.

- Oregano—a member of the mint family, it is a vital herb vital to regional cooking.

Dining Area

While not a part of the kitchen, it is part of the dining experience.

We get it, in the morning, you are usually trying to get out the door to work but try to sit and enjoy your breakfast if possible. Take that few minutes to be appropriately fueled, so get your mind in order as well and prepare for the day. Not a time to stress about the day but charge yourself for it.

If you are eating at work, try to get up from your desk. If it’s a beautiful day, go outside. Give yourself a chance to step away from work and relax and digest your meal.

Whatever your family dining customs, sitting in front of the television eating off a TV tray, or your lap shouldn’t be one of them. Enjoy the experience. Show it some respect. Gather around the table with your family and enjoy the meal and each other.

Keep your eating area clean and organized. It should be a place of comfort.

Chapter 3: The Mediterranean Diet Food List

A s you have seen in the chapter above, the Mediterranean diet is very beneficial. That said, it is tough for you to experience any of the benefits that you have just learned without following the diet to the latter. One way of doing that is by eating what the diet allows and avoiding what the diet prohibits you to eat. Let's get started.

What You Can Eat

The foods you can eat while you are on a Mediterranean diet fall into two categories. There are those foods that you can eat regularly, and there are those that you should only eat in moderation. Here is an extensive list of both categories.

Foods to Eat Regularly

- Healthy fats like avocado oil, avocados, olives, and extra virgin olive oil

- Fruits like peaches, figs, melons, dates, bananas, strawberries, grapes, pears, oranges, and apples. Note that you can eat most fruits while on this diet.

- Vegetables like cucumbers, Brussels sprouts, artichoke, eggplant, carrots, cauliflower, onions, spinach, kale, broccoli, and tomatoes. Those are just famous examples, but basically, all vegetables are allowed in the Mediterranean diet.

- Whole grains like pasta, whole wheat, whole grain bread, corn, buckwheat, barley, rye, brown rice, and whole oats.

- Nuts and seeds like pumpkin seeds, cashews, pistachios, walnuts, almonds, and macadamia nuts

- Herbs and spices; the best herbs and spices are mostly fresh and dried like mint, rosemary, cinnamon, basil, and pepper.

- Tubers like sweet potatoes, yams, turnips, and potatoes.

- Legumes like chickpeas, peanuts, pulses, lentils, peas, and beans.

- Fish and seafood, which are your primary source of protein. Good examples include shellfish like crab, mussels and oysters, shrimp, tuna, haddock, and salmon.

Foods You Should Eat in Moderation.

You should only eat the below foods less frequently when compared to the foods in the list above.

- Red meat like bacon, ground beef, and steak

- Dairy products low in fat or fat-free. Some of the famous examples include cheese, yogurt, and little fat milk.

- Eggs, as they are good sources of proteins and are healthier when poached and boiled.

- Poultry like a duck, turkey, and chicken

Note that chicken is healthy when their skin is removed. This is because you reduce the cholesterol in the chicken. Later on, in the book, this list of foods that you are allowed to eat when on a Mediterranean diet will be expanded further where you will know what foods to take on a daily, weekly and monthly basis.

Foods to Avoid

The below list contains a couple of foods that you need to avoid altogether when on a Mediterranean diet. This is because they are unhealthy, and when you eat them, you will be unable to experience the benefits of a Mediterranean diet. These foods include;

- Processed meat- you should avoid processed meats like bacon, sausage, and hot dogs because they are high in saturated fats, which are unhealthy.

- Refined oils - stay away from unhealthy oils like cottonseed oil, vegetable oil, and soybean oil.

- Saturated or Trans-fats - an excellent example of these fats include butter and margarine.

- Highly processed foods – avoid all highly processed foods. By this, I mean all the foods that are packaged. This can be packaged crisp, nuts, wheat, etc. Some of these foods are marked and labeled low fat but are quite high in sugar.

- Refined grains - avoid refined grains like refined pasta, white bread, cereals, bagels, etc.

- Added sugar- foods, which contain added sugar like sodas, chocolates, candy, and ice cream should be avoided entirely. If you have a sweet tooth, you can substitute products with added sugar with natural sweeteners.

Now that you know what to eat and what not to eat when on the Mediterranean diet, you are now ready to learn how you can adopt the diet. The next chapter will show you how to do that.

Chapter 4: Starting the Mediterranean Diet

B y now, you know what the Mediterranean diet is, how it works, why you should consider adopting it, and what to eat, and avoid while on a diet. All that knowledge is fantastic for you to have, but it can easily be useless to you if you don't learn how to adapt and practice the Mediterranean diet.

This chapter is going to be very important to you because it is going to educate you on how you can start the Mediterranean diet. If you were to follow anything in this book, this topic would be it.

For you to get a better understanding of how to start the Mediterranean diet, this chapter will be broken down into simple and easy to follow steps that will show you what to do to adopt the Mediterranean diet. So, without wasting too much time, lets head on to the first step below.

Step 1: Learn the Mediterranean Diet Pyramid

The first step you need to take is to learn the Mediterranean diet pyramid. Why is this important? This is important because the Mediterranean diet pyramid is usually your guideline to the Mediterranean way of eating. It is the blueprint of what you should eat and how frequent you should eat it. The pyramid helps you track what you will need to eat on a daily, weekly, and monthly basis; and that helps a lot when it comes to you following the diet to the latter.

That said, you can slightly alter the Mediterranean pyramid if you are a vegan or allergic to some of the foods on it. Below is a picture of a standard Mediterranean diet pyramid.

Interpretation of The Mediterranean Pyramid

- In summary, the above pyramid requires you to do the following;

Consume Daily

- Vegetables - you should eat at least two servings of vegetables at lunchtime and at dinner time every day. Make sure that one of the servings is raw.

- Fruits - eat one or two servings of fruits in each meal that you take. For this to be easy, you can make them your dessert.

- Whole grains and legumes - whole grains contain valuable nutrients like phosphorus and magnesium, so you need to take at least one or two servings in a day.

- Olive oil - you should cook your food with olive oil.

- Water - you need to be well hydrated, so you need to take 1.5 to 2 liters of water each day.

- Wine - you can choose 2 glasses of wine if you are a man and one glass of wine if you are a woman per day.

- Nuts and seeds - they are rich in vitamins and fiber and are suitable for snacking. You can eat a handful of them each day.

- Spices, onions, garlic, and herbs- you are allowed to use herbs in every meal that you cook.

Consume Weekly:

- Fish - you should eat two or more servings in a week. The same goes for poultry.

- Eggs - eat two to four servings in a week. The same goes for yogurt and cheese.

- Red meat- eat less than two servings of red meat in a week.

Consume Monthly:

- Sweets, sugary stuff, fruit juices, pastries, and candies should all be consumed only once or twice in a month, and this should be done in small quantities.

You should now print out a copy of the Mediterranean diet pyramid and then stick it somewhere in your kitchen. This will help you remember what you are supposed to cook frequently and what you are supposed to cook occasionally.

Step 2: Write a Shopping List and Go Shopping

Now that you know what to cook regularly and occasionally, the second step for you is to use that knowledge to come up with a shopping list. Your shopping list should contain a lot of vegetables, fruits, legumes, extra virgin oil, and whole grains as those are the foods that will be making up most of your meals. The foods, as mentioned above, are essential, and they should be your priority when you go out for shopping. The weekly and monthly foods should also be included in your list, but with them, you can go easy on the quantity that you will be buying. This is because there is no need of buying them in excess only for them to go wrong in your shelves because you won’t be using them that much.

Once you have your shopping list, the next step is to clear your house of any Mediterranean diet unfriendly foods. This is usually important because unhealthy foods can be tempting if they are within your reach. Therefore, go to the kitchen, open up the shelves and start removing all the products that have added sugar and saturated fats, all refined oils and highly processed foods. Open your fridge and do the same. Put everything in a garbage bag and throw the garbage bag in a dustbin. Alternatively, you can donate the foodstuffs to a friend, family member, or a neighbor.

Now take your shopping list and go straight to your local market where you can get fresh produce. If you live in an area where people practice farming, you can buy the products that are in your shopping list directly from their farms. That way, you will get your food straight from the ground and at a relatively lower price. If you like doing your shopping in a store, you should do it at the perimeter of the store; as this is where whole foods usually are found.

Step 3: Write a Meal Plan

After you have done your shopping, the next step is to sit down and write a meal plan that will guide you in making your meals. A meal plan should have at least three meals. That is breakfast, lunch, and dinner; but, you can add extra meals like snacks, appetizer, and desserts. Below is an example of a Mediterranean meal plan that you can follow:

Monday

- Breakfast: Whole meal toast, peanut butter, and a banana.

- Lunch: Whole grain sandwich served with cheese and fresh vegetables

- Dinner: Cod Portugaise served with boiled potatoes and a side salad.

Tuesday

- Breakfast: Whole grain bread, a piece of cheese and tomatoes

- Lunch: Tuna salad that is dressed in olive oil.

- Dinner: Galician stew served with roasted butternut squash.

Wednesday

- Breakfast: Oatmeal with raisins

- Lunch: Spanakopita with a salad on the side

- Dinner: Greek-style chicken pittas

Thursday

- Breakfast: Eggs and vegetables, strictly fried in extra virgin olive oil

- Lunch: Herby mackerel with roasted tomato and pepper Bulgar wheat salad.

- Dinner: Mediterranean lasagna

Friday

- Breakfast: Full-fat Greek yogurt with some nuts, fruit, and honey.

- Lunch: Kale served with green lentil soup.

- Dinner: A tomato salad with olives and feta cheese.

You might not know this, but there is no one right way of writing the Mediterranean diet meal plan. This is because the diet is based on the way a couple of countries around the Mediterranean region used to eat back in the days. But the thing is these countries didn’t eat the same things. Yes, their meals were similar, but they were not the same all the time. They also did not cook the same way. This means that the Mediterranean meal plan written above is not written on stone. You can copy it, but you can also adjust it to your preferred food types as long as they are Mediterranean friendly. You should have fun creating your meal plan and of course, do that follow the Mediterranean diet rules.

Step 4: Adopt the Mediterranean Lifestyle

By now, you know that the Mediterranean diet is not only about the healthy foods that you are supposed to eat but also about the Mediterranean lifestyle that preserves the cultural element of the Mediterranean people. Thus, the fourth step that you need to take in your journey to adopting the Mediterranean diet is learning how to adopt the Mediterranean lifestyle. There are 3 lifestyle changes that you need to make to adopt the diet entirely. Here they are;

Cooking

In the Mediterranean lifestyle, Cooking is an essential activity. This is because the Mediterranean people considered it as a ‘me’ time or in other words as a personal time where you could take time and have fun cooking.

Cooking is also seen as a relaxing activity that is made better when you have some friends, family, or loved ones helping you. The company makes it better because it turns Cooking into a joyous social experience, and as you know, happiness promotes heart health.

Therefore, as a beginner, you must try and make Cooking fun. You can do that by convincing a sibling, husband/wife, or friends to cook with you or give you company while you are cooking. As you prepare, you can encourage positive topics that bring laughter and happiness for both you and your friend or whoever your company will be. That way, you will have adopted the Cooking lifestyle of the Mediterranean diet.

That said Cooking with a company is not the only Cooking lifestyle that you need to adopt. You also need to adopt the Cooking ways that are used in the Mediterranean diet.

Here are some of these Cooking ways;

- When boiling pasta, you should always do it ‘Al dente’ this means not fully cooked.

- When it comes to preparing cheeses as a condiment in salads, you should cook them alone.

- Use lemon juice to marinate raw fish and meat.

- You can use olive oil for dipping, preserving, stewing, marinating, seasoning, sautéing, frying, and cooking.

Social Lifestyle

One of the lifestyles that are big on the Mediterranean diet is the art of socializing. The Mediterranean countries normally added value to their healthy meals by socializing. They shared their meals with friends, family, and loved ones. They sat on a table and relaxed as they ate and conversed. This did one fantastic thing to their health. It helped them reduce stress, which automatically improved their general health.

As a beginner, you should copy the above lifestyle of socializing by training yourself to eat with the people that are dear to you. If you are in a big family, make sure you always eat with others on the dining table. If you live alone, you can look for a roommate or find a way that you can be inviting friends over for dinners a couple of times in a week.

Note: Eating with others also helps you lose weight. Here is why; when you eat with loved ones, you don’t want to seem to be the one who is always overeating, which will make you eat just enough.

Physical Activity

Thousands of years ago, the people from the Mediterranean regions were very active. This is because they did hard labor manually without relying on machines, and they walked for long distances, which is something that made them lean, masculine, athletic, and healthy. Up to today, people from the Mediterranean region are very active. They usually do 30 minutes of physical activity per day. They mostly enjoy swimming, walking and playing games like tennis, basketball and soccer.

You can use two ways to get your amount of physical activity when you are on the Mediterranean diet. One is through exercising, and the other one is through integrating your daily activities with physical activities. Let us learn how you can achieve this.

How to be Active through Exercising

The best exercises to do when you are on the Mediterranean diet are exercises that increase your heart rate and breathing. This is because the tasks mentioned above match the intensity of the physical activity that the Mediterranean people did back in the day. What is more, is that numerous researchers have found out that exercises which get your heart pumping usually increase your lifespan; with a 60-minute jog estimated to increase your lifespan by 7 hours.

Here is a list of the ideal exercises that you can do when on the Mediterranean diet:

Interval Training- Interval training is a workout that makes you alternate between periods of high-intensity activity with low-intensity recovery periods. It is suitable for your cardiovascular system, and it helps you burn more calories. To perform it, you can either;

- Run for 3 minutes at 90 % of your effort, then jog for 3 minutes and lastly take a rest for one minute. Repeat 5-10 times. Add the minutes as you get used to the exercise.

- Run for 30 seconds at 100% of your effort and then do a slow run of 3 minutes. Rest for one minute and repeat 5-10 times.

Jumping Jacks - jumping jacks usually enable you to work out your whole body and increase your heart rate, which is good for weight loss and longevity. To perform it, you need to stand with hands at your sides and your feet together. Raise your arms above your head as you jump up and spread your feet apart in a simultaneous motion. Do 7-10 repetition with each set being 60 seconds long.

Jogging/Running - Jogging/running are like interval training; they increase your heart rate. The best time to practice it is in the morning before you have your breakfast, although you can do the exercise at any suitable time.

Cycling - Cycling is usually good at working out almost every part of your body. You should try cycling for 10-20 minutes every day.

How to Incorporate Exercises in Your Daily Activities

The easiest way for you to be more active is to incorporate physical activities into your daily activities. For example, if you look at walking and riding a bicycle, you will notice that these two methods get you from one place to another. So, what you can do is use them instead of your car whenever you want to go to areas that are not too far. A good example is riding a bicycle to the store or work. Another example is walking to your friend’s place or a restaurant for lunch whenever you are at work. However, if you have to use a bus or a car, you can maybe park your vehicle, a walking distance to your workplace or the store or you can alight one stop earlier and walk the remaining mile. You can also decide to stop taking the lift and instead use the stairs, which is a very effective way of being physically active.

Chapter 5: The Popular Power Pressure Cooker-Instant Pot

The Instant Pot can be key in your Mediterranean Diet journey. With its versatility, efficiency, and functionality, you can cook your favorite vegetarian dishes and comfort foods using wholesome and fresh ingredients.

The Instant Pot is a programmable countertop multi-cooker that is becoming a kitchen staple in a growing number of households. The original design combined the functions of seven kitchen tools: slow cooker, electric pressure cooker, and rice cooker, steamer, warming pot, sauté/browning pan and yogurt maker. Additional cooking programs have been introduced over the years, allowing newer models also to be used as an egg maker, cake maker, and sterilizer.

Apart from these, units have a built-in timer, adjustable temperature setting, and a variety of other features that make it a reliable and flexible companion in the kitchen.

The Benefits of Instant Pot

You Don’t Need to Be a Professional Cook

With the Instant Pot, you can pull off all kinds of dishes—even complicated and elaborate ones—easily. Yes, these include dishes that normally require some form of professional expertise. You might even consider trying out recipes with ingredients that are a bit of challenge to prepare or cook with. Say you have had trouble working with artichokes, beets or squash before. Then now would be a good time to give it a shot again, as your Instant Pot could very well save the day. Or perhaps you’re interested in the cooking hacks or tricks of chefs. The Instant Pot is the perfect medium to test these yourself. You could, for instance, steam proteins and vegetables simultaneously by using trivets and steamer baskets—a technique called stacking.

You Can Keep Away from Kitchen

Unlike traditional pressure cookers, the Instant Pot allows for a fully automated cooking process, which means you don’t have to keep watch while you wait for your dish to cook. And since the cooking time is set and the unit switches to Keep Warm right after, you don’t even have to be in the kitchen. You can step out and do something else or enjoy some much-deserved downtime.

There’s also the option for delayed cooking, which is a big plus when it comes to planning meals. The Instant Pot’s Delay Start function enables you to add the dish components in advance and leave it to cook at a later time. The actual cooking can start hours later, the maximum being 24 hours.

Save Time and Money

While the Instant Pot can’t exactly have dishes ready to serve in an instant, it will definitely save you a lot of time. Based on estimates, you can cook food up to 70 percent faster by using an Instant Pot.  So, you can still stay on track with your diet and enjoy home-cooked meals even if your schedule is incredibly tight or you have little time after work to spend in the kitchen.

Money-wise, the Instant Pot is a worthwhile investment since it combines the functions of numerous kitchen tools and devices—tools and devices that you do not need to purchase individually because your Instant Pot can get all those jobs done. Ultimately, you’re saving money that would have otherwise been spent on other kitchen appliances.

The bonus: you get to save on counter space too. You only need to find room in the kitchen for one multifunction pot rather than seven different cooking equipment.

It Uses Less Energy

The Instant Pot can also help lower your electricity bill. Regular electric pressure cookers are energy-efficient, to begin with, ranking second out of all kitchen appliances in terms of electrical consumption (the microwave oven ranks first).

The Instant Pot is extra green in that it requires a shorter cooking time and a lower amount of water, and its outer pot is fully insulated. No wonder Instant Pot cooking consumes about 70 percent less energy than slow cooking, oven cooking, boiling and steaming.

Keep Food’s Original Flavor and Nutritional Value

Cooking with an Instant Pot can make for healthier and more flavorful dishes. For one, nutrients in food are better retained because only minimal water is required (just enough to create steam). Less water means fewer vitamins, and minerals are dissolved away or lost due to leaching.

In addition, certain enzymes associated with nutrient loss are deactivated as a result of Instant Pot cooking’s high temperatures. As such, vegetables are able to retain 90 to 95 percent of their vitamins.

In terms of flavors, you can thank the Instant Pot’s fast and even distribution of heat. With steam surrounding the food in the pot, it is less likely that oxidation will occur due to air exposure. Case in point: When cooked in an Instant Pot, asparagus and broccoli do not lose any of their phytochemical content, their vibrant green color or their natural taste.

Useful Tips for Instant Pot Usage

Here are some ways you can effectively use and make the most out of your Instant Pot.

- Use one-half to one cup of liquid in the inner pot to create enough pressure when you are pressure cooking.

- Cook multiple food items at the same time to reduce your cooking time. You can do so with the pot-in-pot method, in which items that you don’t want to be mixed together are cooked in separate pots (or oven-safe glass containers or stackable steamer baskets made of stainless steel). Slow-cooking foods should be placed on the bottom and quick-cooking items on top.

- Select more than one cooking program. You can, for instance, begin with the Sauté button. After you’re done sautéing, you can press the Manual/Pressure Cook button and then add the dish’s meat and vegetable components. Once the food is finished cooking, you can use the Keep Warm option until the dish is ready to be served.

- Cut roast, large potato, and other big foods into smaller pieces to ensure that pressure and steam can reach inside and cook each piece thoroughly. This can help reduce your cooking time, as food in an Instant Pot is cooked not by volume but rather by surface area.

- You can turn up or down the heat or temperature if your Instant Pot is set on Sauté or Slow Cooker.

- It is important to follow the fill line, especially if you're cooking foods that expand like beans, rice, and quinoa. Also, make sure to use one to two cups of liquid.

- Add 10 to 15 minutes to your cooking time when you select Manual/Pressure Cook. This is to give the Instant Pot enough time to pressurize.

- Don’t ever try to open the lid if the Instant Pot is on Manual/Pressure Cook mode. Once you press the button, you only have 10 seconds to cancel the operation. After that, you cannot just stop the cooking process by opening the lid. If there is an ingredient that you forgot to include, wait for the unit to depressurize and release steam.

- Invest in multiple inner pots so you can cook several dishes at once and can easily store these as needed. Accessories such as silicone molds and steaming racks are worth purchasing too, particularly if you’re keen on expanding your repertoire of Instant Pot dishes.

- Get an extra set of sealing rings. This way, you will have one ring for sweet dishes and a separate ring for savory meals. The smell of what you cook tends to stay on sealing rings, so it’s best to switch between rings depending on the day’s menu.

- If your sauce recipe calls for milk and cheese, only add these after the pressure cooking process is done to prevent milk from scalding or curdling and cheese from getting watery or congealed.

- Because the Instant Pot retains liquid well, certain dishes may turn out to have more liquid than expected. For these instances, just mix a bit of cornstarch with water then add the mixture to your dish once the cooking process is completed. Cornstarch is a thickening agent and can help thicken up a liquid dish.

Chapter 6: Breakfast Recipes

Chickpea Egg Bowl

Serves: 3

Time: 35 Minutes

Ingredients:

- 2 Boiled Eggs, Large & Chopped

- 2 Tablespoons Parsley, Fresh & Chopped Fine

- 1 Green Onion, Chopped Fine

- 1 Tablespoon Lemon Juice, Fresh

- 1 Cup Chickpeas, Rinsed & Drained

Preparation:

1. Add your chickpeas and 1 ½ cups of water into your instant pot, and then stir in your ingredients. Make sure it’s mixed well, and then cook on high pressure for 12 minutes.

2. Allow the ingredients to cook and quick release, and then mix in your remaining ingredients. Serve warm.

Nutritional Info per Servings:

Calories: 267, protein: 14 g, Fat: 6 g, Carbs: 34 g, Sodium: 53 mg

Fresh Cheese with Tomato

Serves: 2

Time: 15 Minutes

Ingredients:

- 1/4 Teaspoon Red Wine Vinegar

- 2 Tomatoes, Chopped

- 1 Tablespoon Olive Oil

- ¼ Cup Cottage Cheese

- Sea Salt & Black Pepper to Taste

Preparation:

1. Add your tomatoes in a blender and puree until smooth.

2. Add in your remaining ingredients except for the oil, and blend to make it smooth.

3. Take your instant pot and press sauté. Once it’s hot, add in your oil.

4. Add your tomato mix in, and cook for three to four minutes.

5. Add them to the Cooking pot, and combine well. Serve warm.

Nutritional Info per Servings:

Calories: 84 , Protein: 4 Grams , Fat: 7 Grams , Carbs: 2 Grams , Sodium: 121 mg

Broccoli & Eggs

Serves: 4

Time: 40 Minutes

Ingredients:

- 1 Onion, Chopped

- 6 Eggs, Beaten

- 1 Tablespoon All Purpose Flour

- 1 lb. Broccoli, Chopped into Florets

Preparation:

1. Mix your eggs, spices and flour in a mixing bowl and then add in your broccoli. Toss to coat, and then set it to the side.

2. Line a baking pan with parchment paper and grease it with Cooking spray. Add in your broccoli.

3. Pour a cup of water into the instant pot, and then add in your steamer basket.

4. Arrange your pan in the basket, and then close the lid.

5. Cook on high pressure for thirty minutes, and then quick release.

6. Serve warm.

Nutritional Info per Servings:

Calories: 160, Protein: 13 Grams, Fat: 8 Grams, Carbs: 10 Grams, Sodium: 147 mg

Garlic Eggs

Serves: 4

Time: 25 Minute

Ingredients:

- 1 Tablespoon Olive Oil

- 6 Tomatoes, Small

- 4 Eggs

- 1 Teaspoon Garlic, Minced

- 1 Teaspoon Turmeric Powder

- 1 Green Onion, Chopped

- Sea Salt & Black Pepper to Taste

Preparation:

1. Halve your tomatoes, and then set them to the side.

2. Place a tablespoon of olive oil into your instant pot and press sauté before adding your tomatoes. Put the cut side down, and then add in your garlic and turmeric.

3. Add in your eggs, and stir them with a spatula to scramble. Season with salt and pepper.

4. Cook for about 15 minutes, and sprinkle with chopped green onion to serve.

Nutritional Info per Servings:

Calories: 118, Protein: 6.7 Grams, Fat: 8.2 Grams, Carbs: 5.7 Grams, Sodium: 68 mg

Banana Quinoa

Serves: 3

Time: 20 Minutes

Ingredients:

- ¾ Cup Quinoa, Soaked in Water for 1 Hour

- 8 Ounces Almond Milk, Canned

- ¾ Cup Water

- 1 Teaspoon Vanilla Extract, pure

- ½ Cup Banana, Peeled & Sliced

- 1 Pinch Sea Salt

Topping:

- 6 Banana Slices

- Chocolate, Grated (Optional)

Preparation:

1. Add all your quinoa ingredients to the instant pot and secure the lid. Press rice, and then cook for twelve minutes on low pressure.

2. Release the pressure naturally and then stir. Place in serving bowls and top with banana and chocolate.

Nutritional Info per Servings:

Calories: 371, Protein: 7.3 Grams, Fat: 20.4 Grams, Carbs: 41.4 Grams, Sodium: 17.4 mg

Almond Risotto

Serves: 3

Time: 15 Minutes

Ingredients:

- 2 Cups Almond Milk, Vanilla

- 2 Tablespoons Honey, Raw

- 1 Teaspoon Vanilla Extract, Pure

- ¼ Cup Almond Flakes, Toasted for Garnish

- ½ Cup Arborio Rice

Preparation:

1. Place all of your ingredients into the instant pot, and then cook on high pressure for five minutes.

2. Allow for a natural pressure release and serve garnished with almond flakes.

Nutritional Info per Servings:

Calories: 116, Protein: 2 Grams, Fat: 2.1 Grams, Carbs: 22.5 Grams, Sodium: 82 mg

Coconut Risotto

Serves: 3

Time: 15 Minutes

Ingredients:

- 2 Cups Coconut Milk

- ½ Cup Arborio Rice

- 2 Tablespoons Coconut Sugar

- 1 Teaspoon Vanilla Extract

- ¼ Cup Coconut Flakes, Toasted for Garnish

Preparation:

1. Throw all of your ingredients into the instant pot and then cook on high pressure for five minutes.

2. Allow for a natural pressure release for twenty minutes before serving with coconut flakes.

Nutritional Info per Servings:

Calories: 532, Protein: 5.9 Grams, Fat: 40.4 Grams, Carbs: 42.1 Grams, Sodium: 25 mg

Breakfast Quinoa

Serves: 4

Time: 15 Minutes

Ingredients:

- 1 Cup Quinoa, Rinsed & Drained

- 3 Cups Almond Milk, Vanilla

- ¼ Cup Almonds

- 1 Cup Blackberries, Chopped

- ¼ Teaspoon Cinnamon

Preparation:

1. tart by placing your quinoa in your instant pot, and then pour in your milk. Add in your cinnamon. Seal your instant pot before setting it to manual settings.

2. Cook at high pressure for two minutes before allowing for a natural pressure release.

3. Top with almonds and berries before serving.

Nutritional Info per Servings:

Calories: 267, Protein: 8.5 Grams, Fat: 7.6 Grams, Carbs: 35 Grams, Sodium: 140 Grams

Coconut Yogurt

Serves: 4

Time: 12 Hours 30 Minutes

Ingredients:

- 1 Tablespoon Gelatin

- 3 Cups Coconut Cream

- 1 Package Yogurt Starter

Preparation:

1. Start by adding in your coconut cream to your instant pot before pressing the yogurt setting.

2. Remove the pot and turn it off.

3. Allow it to cool in the fridge for ten minutes before moving onto the next step.

4. Afterwards, stir in your yogurt starter until it’s smooth, and put your pot back into your instant pot.

5. Press your yogurt button again, setting the time to eight hours. Stir in your gelatin gradually.

6. Refrigerate for at least four hours before serving.

Nutritional Info per Servings:

Calories: 421, Protein: 5.6 Grams, Fat: 42.9 Grams, Carbs: 10.2 Grams, Sodium: 32 mg

Squash & Apple Porridge

Serves: 4

Time: 20 Minutes

Ingredients:

- 1 Delicate Squash, Peeled

- 4 Apples, Cored & Sliced

- 1/8 Teaspoon Ground Ginger

- ½ Teaspoon Cinnamon

- 2 Tablespoons Maple Syrup

Preparation:

1. Start by placing your apples and squash in your instant pot before adding in a cup of water.

2. Sprinkle with ginger, a dash of salt and cinnamon before sealing your pot and setting it to manual. Cook on high pressure for eight minutes.

3. Allow for a natural pressure release and then slice the squash.

4. Transfer your squash and everything else in a blender, pulsing until smooth.

5. Drizzle with maple syrup before serving.

Nutritional Info per Servings:

Calories: 151, Protein: 1.2 Grams, Fat: 0.5 Grams, Carbs: 39.4 Grams, Sodium: 48 mg

Refreshing Mango and Pear Smoothie

Serving: 1

Prep Time: 10 minutes

Cook Time: Nil

Ingredients

- 1 ripe mango, cored and chopped

- ½ mango, peeled, pitted and chopped

- 1 cup kale, chopped

- ½ cup plain Greek yogurt

- 2 ice cubes

Preparation:

1. Add pear, mango, yogurt, kale, and mango to a blender and puree

2. Add ice and blend until you have a smooth texture

3. Serve and enjoy!

Nutritional Info per Servings:

Calories: 293, Fat: 8g, Carbohydrates: 53g, Dietary Fiber: 9g, Protein: 3g

Barley Porridge

Serving: 4

Prep Time: 5 minutes

Cook Time: 25 minutes

Ingredients

- 1 cup barley

- 1 cup wheat berries

- 2 cups unsweetened almond milk

- 2 cups water

- Toppings such as hazelnuts, honey, berry, etc.

Preparation:

1. Take a medium saucepan and place it over medium-high heat

2. Place barley, almond milk, wheat berries, water and bring to a boil

3. Lower down heat to low and simmer for 25 minutes

4. Divide amongst serving bowls and top with your desired toppings

5. Serve and enjoy!

Nutritional Info per Servings:

Calories: 371, Protein: 7.3 Grams, Fat: 20.4 Grams, Carbs: 41.4 Grams, Sodium: 17.4 mg

Strawberry and Rhubarb Smoothie

Serving: 1

Prep Time: 5 minutes

Cook Time: 3 minutes

Ingredients

- 1 rhubarb stalk, chopped

- 1 cup fresh strawberries, sliced

- ½ cup plain Greek strawberries

- Pinch of ground cinnamon

- 3 ice cubes

Preparation:

1. Take a small saucepan and fill with water over high heat

2. Bring to boil and add rhubarb, boil for 3 minutes

3. Drain and transfer to a blender

4. Add strawberries, honey, yogurt, cinnamon and pulse mixture until smooth

5. Add ice cubes and blend until thick and has no lumps

6. Pour into glass and enjoy chilled

Nutritional Info per Servings:

Calories: 295, Fat: 8g, Carbohydrates: 56g, Dietary Fiber 0.5g, Sugars 1.5g, Protein 11g

Cheesy Zucchini Omelette

Serving: 3

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients

- 4 large eggs

- 2-3 medium zucchinis

- 1-2 garlic cloves, crushed

- 4 tablespoon grated cheese

- Season as needed

Preparation:

1. Take a bowl and add grated zucchinis, make sure to peel as the skin is bitter

2. Take a bowl and break in eggs a, crushed garlic and cheese

3. Pour the mixture in a hot frying pan with a little bit of oil and place it over medium heat, keep a lid on

4. Once the egg is cooked nicely, and the bottom is crispy and golden, serve an enjoy with a garnish of chopped parsley

5. Enjoy!

Nutrition(Per Serving)

Calories: 289 Fat: 20g Carbohydrates: 7g, Cholesterol 320mg, Sodium 200mg, Potassium 134mg

Easy to Munch Olive Cherry and Olive Bites

Serving: 30

Prep Time: 15 minutes

Cook Time: Nil

Ingredients

- 24 cherry tomatoes, halved

- 24 black olives, pitted

- 24 feta cheese cubes

- 24 toothpick/decorative skewers

Preparation:

1. Use a toothpick or skewer and thread feta cheese, black olives, cherry tomato halves in that order

2. Repeat until all the ingredients are used

3. Arrange in a serving platter

4. Serve and enjoy!

Nutritional Info per Servings:

Calories: 57, Fat: 5g, Carbohydrates: 2g, Dietary Fiber 0.5g, Sugars 1.5g, Protein 11g

Power Packed Oatmeal

Serving: 2

Prep Time: 10-15 minutes

Cook Time: 5 minutes

Ingredients

- ¼ cup quick Cooking oats

- ¼ cup milk

- 2 tablespoons Greek yogurt

- ¼ banana, mashed

- 2-1/4 tablespoons flaxseed meal

Preparation:

1. Whisk in all of the ingredients in a bowl

2. Transfer the bowl to your fridge and let it refrigerate for 15 minutes

3. Serve and enjoy!

Nutrition(Per Serving)

Calories: 5g, Fat: 11g, Carbohydrates: 27g, Dietary Fiber 0.1g, Sugars 1.25g, Protein 10g

Banana Steel Oats

Serving: 3

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients

- 1 small banana

- 1 cup almond milk

- ¼ teaspoon cinnamon, ground

- ½ cup rolled oats

- 1 tablespoon honey

Preparation:

1. Take a saucepan and add half the banana, whisk in almond milk, ground cinnamon

2. Season with salt

3. Stir until the banana is mashed well, bring the mixture to a boil and stir in oats

4. Lower heat to medium-low and simmer for 5-7 minutes until the oats are tender

5. Dice remaining half of banana and top oatmeal

6. Enjoy!

Nutritional Info per Servings:

Calories: 358, Fat: 6g, Carbohydrates: 76g, Dietary Fiber: 7.7g Carbohydrates: 45.2g Protein: 4.5g

Hearty Pumpkin Oats

Serving: 3

Prep Time: 5 minutes

Cook Time: 8 minutes

Ingredients

- 1 cup quick-Cooking rolled oats

- ¾ cup milk

- ½ cup canned pumpkin puree

- ¼ teaspoon pumpkin pie spice

- 1 teaspoon ground cinnamon

Preparation:

1. Take a safe microwave bowl and add oats, milk, and microwave on high for 1-2 minutes

2. Add more milk if needed to achieve your desired consistency

3. Cook for 30 seconds more

4. Stir in pumpkin puree, pumpkin pie spice, ground cinnamon

5. Heat gently and enjoy!

Nutritional Info per Servings:

Calories: 229, Fat: 4g, Carbohydrates: 38g, Dietary Fiber 0g, Sugars 1.45g, Protein 11g

Cool Red Pepper and Olive Omelette

Serving: 3

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients

- 4 large eggs

- ¾ cup feta cheese, roughly chopped

- 2 red peppers

- 1 onion, chopped

- 12 black olives, stoned and halved

Preparation:

1. Take a frying pan and add onions and pepper, place it over medium heat and sweat for 10 minutes (lid on)

2. Take a bowl and beat eggs lightly, add feta cheese, olives and season with salt and pepper

3. Add the mixture to the pan and tilt until the veggies are covered

4. Place lid again and fry on medium heat until the egg mixture starts to become solid, if you feel like it, flip the Omelette, otherwise, let it cool until the bottom shows a crispy golden texture

5. Serve with a garnish of fresh chopped parsley

6. Enjoy!

Nutrition(Per Serving)

Calories: 562, Fat: 41g, Carbohydrates: 28g, Protein:22g, Sodium 201mg, Potassium 132mg

Avocado and Blueberry Medley

Serving: 4

Prep Time: 5 minutes

Cook Time: Nil

Ingredients

- 1 frozen banana

- 2 avocados, quartered

- 2 cups berries

- Maple syrup as needed

Preparation:

1. Take your blender and add all ingredients except maple syrup

2. Add ice water and blend

3. Garnish with syrup and pour in smoothie glasses

4. Enjoy!

Nutrition(Per Serving)

Calories: 250, Fat: 13g, Carbohydrates: 40g, Dietary Fiber 0g, Sugars 1.54g, Protein 9g

Herbed Parmesan Walnuts

Serving: 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients

- ½ cup Parmigiano-Reggiano cheese

- ½ teaspoon Italian herb seasoning and garlic salt

- 1 teaspoon parsley flakes

- 2 cups walnuts

- 1 egg white

Preparation:

1. Pre-heat your oven to 250 degrees F

2. Take a bowl and add all ingredients except egg white and walnuts

3. Whisk in egg and stir in halved walnuts and mix well

4. Transfer the mixture to greased baking sheet and bake for 30 minutes

5. Serve and enjoy!

Nutrition(Per Serving)

Calories: 220, Fat: 21g, Carbohydrates: 4g, Dietary Fiber 0g, Sugars 1.35g, Protein 18g

Chapter 7: Poultry Recipes

Italian Chicken

Serves: 6

Preparation: Time: 30 minutes

Ingredients:

- 1 carrot, chopped

- 1/2 lb. mushrooms

- 8 chicken thighs

- 1 cup tomato sauce

- 3 cloves garlic, crushed

Preparation:

1. Season the chicken with salt and pepper.

2. Cover and marinate for 30 minutes.

3. Press the sauté setting in the Instant Pot.

4. Add 1 tablespoon of ghee.

5. Cook the carrots and mushrooms until soft.

6. Add the tomato sauce and garlic.

7. Add the chicken, tomatoes and olives.

8. Cook and mix well.

9. Seal the pot.

10. Set it to manual.

11. Cook at high pressure for 10 minutes.

12. Release the pressure naturally.

Serving Suggestion: Garnish with fresh basil and parsley leaves.

Nutritional Information Per Serving:

Calories 425 , Total Fat 16.9g , Saturated Fat 5.3g , Cholesterol 179mg , Sodium 395mg , Total Carbohydrate 7.5g , Dietary Fiber 2.1g , Total Sugars 4.5g , Protein 58.9g , Potassium 929mg

Lemon Garlic Chicken

Serves: 6

Preparation: Time: 1 hour and 20 minutes

Ingredients:

- 6 chicken breast fillets

- 3 tablespoons olive oil

- 1 tablespoon lemon juice

- 3 cloves garlic, crushed and minced

- 2 teaspoon dried parsley

Preparation:

1. Marinate the chicken breast fillets in a mixture of olive oil, lemon juice, garlic, parsley, and a pinch of salt and pepper.

2. Let sit for 1 hour covered in the refrigerator.

3. Press the sauté setting in the Instant Pot.

4. Pour in the vegetable oil.

5. Cook the chicken for 5 minutes per side or until fully cooked.

Serving Suggestion: Serve with rice or salad.

Tip: You can also slice the chicken before cooking.

Nutritional Information Per Serving:

Calories 341 , Total Fat 17.9g , Saturated Fat 4g , Cholesterol 130mg , Sodium 127mg , Total Carbohydrate 0.7g , Dietary Fiber 0.1g , Total Sugars 0.1g , Protein 42.4g , Potassium 368mg

Chicken with Salsa & Cilantro

Serves: 6

Preparation: Time: 30 minutes

Ingredients:

- 1 ½ lb. chicken breast fillets

- 2 cups salsa Verde

- 1 teaspoon garlic, minced

- 1 teaspoon cumin

- 2 tablespoons fresh cilantro, chopped

Preparation:

1. Put the chicken breast fillets inside the Instant Pot.

2. Pour the salsa, garlic and cumin on top.

3. Seal the pot.

4. Set it to poultry.

5. Release the pressure quickly.

6. Remove the chicken and shred.

7. Put it back to the pot.

8. Stir in the cilantro.

Serving Suggestion: Top with avocado cubes and chopped tomatoes.

Tip: You can also use garlic powder in place of minced garlic.

Nutritional Information Per Serving:

Calories 238 , Total Fat 8.7g , Saturated Fat 2.3g , Cholesterol 101mg , Sodium 558mg , Total Carbohydrate 3.8g , Dietary Fiber 0.4g , Total Sugars 1.2g , Protein 34g , Potassium 285mg

Chicken & Rice

Serves: 8

Preparation: Time: 50 minutes

Ingredients:

- 1 whole chicken, sliced into smaller pieces.

- 2 tablespoons dry Greek seasoning

- 1 1/2 cups long grain white rice

- 1 cup chopped parsley

Preparation:

1. Coat the chicken with the seasoning mix.

2. Add 2 cups of water to the Instant Pot.

3. Add the chicken inside.

4. Seal the pot.

5. Choose manual mode.

6. Cook at high pressure for 30 minutes.

7. Release the pressure naturally.

8. Lift the chicken and place on a baking sheet.

9. Bake in the oven for 5 minutes or until skin is crispy.

10. While waiting, strain the broth from the Instant Pot to remove the chicken residue.

11. Add the rice.

12. Seal the pot.

13. Set it to rice function.

14. Fluff the rice and serve with the chicken.

Nutritional Information Per Serving:

Calories 412 , Total Fat 11.2g , Saturated Fat 3.1g , Cholesterol 130mg , Sodium 249mg , Total Carbohydrate 29.3g , Dietary Fiber 0.7g , Total Sugars 0.1g , Protein 45.1g , Potassium 450mg

Chicken Shawarma

Serves: 8

Preparation: Time: 30 minutes

Ingredients:

- 2 lb. chicken breast, sliced into strips

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1/4 teaspoon granulated garlic

- 1/2 teaspoon turmeric

- 1/4 teaspoon ground allspice

Preparation:

1. Season the chicken with the spices, and a little salt and pepper.

2. Pour 1 cup chicken broth to the pot.

3. Seal the pot.

4. Choose poultry setting.

5. Cook for 15 minutes.

6. Release the pressure naturally.

Serving Suggestion: Serve with roasted sweet potatoes.

Nutritional Information Per Serving:

Calories 132 , Total Fat 3g , Saturated Fat 0g , Cholesterol 73mg , Sodium 58mg , Total Carbohydrate 0.5g , Dietary Fiber 0.2g , Total Sugars 0.1g , Protein 24.2g , Potassium 435mg

Mediterranean Chicken

Serves: 6

Preparation: Time: 20 minutes

Ingredients:

- 2 lb. chicken breast fillet, sliced into strips

- Wine mixture (1/4 cup white wine mixed with 3 tablespoons red wine)

- 2 tablespoons light brown sugar

- 1 1/2 teaspoons dried oregano

- 6 garlic cloves, chopped

Preparation:

1. Pour in the wine mixture to the Instant Pot.

2. Stir in the rest of the ingredients.

3. Toss the chicken to coat evenly.

4. Seal the pot.

5. Set it to high pressure.

6. Cook for 10 minutes.

7. Release the pressure naturally.

Serving Suggestion: Serve with white rice.

Nutritional Information Per Serving:

Calories 304 , Total Fat 11.3g , Saturated Fat 3.1g , Cholesterol 135mg , Sodium 131mg , Total Carbohydrate 4.2g , Dietary Fiber 0.2g , Total Sugars 3g , Protein 44g , Potassium 390mg

Lime Chicken with Black Beans

Serves: 8

Preparation: Time: 30 minutes

Ingredients:

- 8 chicken thighs (boneless and skinless)

- 3 tablespoons lime juice

- 1 cup black beans

- 1 cup canned tomatoes

- 4 teaspoons garlic powder

Preparation:

1. Marinate the chicken in a mixture of lime juice and garlic powder.

2. Add the chicken to the Instant Pot.

3. Pour the tomatoes on top of the chicken.

4. Seal the pot.

5. Set it to manual.

6. Cook at high pressure for 10 minutes.

7. Release the pressure naturally.

8. Stir in the black beans.

9. Press sauté to simmer until black beans are cooked.

Serving Suggestion: Serve with rice or salad.

Tip: You can also add dried herbs to the recipe.

Nutritional Information Per Serving:

Calories 370 , Total Fat 11.2g , Saturated Fat 3.1g , Cholesterol 130mg , Sodium 128mg , Total Carbohydrate 17.5g , Dietary Fiber 4.1g , Total Sugars 1.5g , Protein 47.9g , Potassium 790mg

Mediterranean Chicken Wings

Serves: 4

Preparation: Time: 1 hour and 20 minutes

Ingredients:

- 8 chicken wings

- 1 tablespoon garlic puree

- 2 tablespoons mixed dried herbs (tarragon, oregano and basil)

- 1 tablespoon chicken seasoning

Preparation:

1. In a bowl, mix the garlic puree, herbs and seasoning.

2. Marinate the chicken in this mixture for 1 hour.

3. Add 1 tablespoon of coconut oil into the Instant Pot.

4. Set it to sauté.

5. Cook the chicken until brown on both sides.

6. Remove and set aside.

7. Add 1 cup of water to the pot.

8. Place steamer basket inside.

9. Put the chicken on top of the basket.

10. Seal the pot.

11. Set it to manual and cook at high pressure for 10 minutes.

12. Release the pressure naturally.

Serving Suggestion: Serve with fresh green salad.

Tip: You can also use minced garlic in place of garlic puree.

Nutritional Information Per Serving:

Calories 280 , Total Fat 11.2g , Saturated Fat 3g , Cholesterol 130mg , Sodium 135mg , Total Carbohydrate 0g , Dietary Fiber 0g , Total Sugars 0g , Protein 42.2g , Potassium 355mg

Honey Balsamic Chicken

Serves: 10

Preparation: Time: 1 hour

Ingredients:

- 1/4 cup honey

- 1/2 cup balsamic vinegar

- 1/4 cup soy sauce

- 2 cloves garlic minced

- 10 chicken drumsticks

Preparation:

1. Mix the honey, vinegar, soy sauce and garlic in a bowl.

2. Marinate the chicken in the sauce for 30 minutes.

3. Cover the pot.

4. Set it to manual.

5. Cook at high pressure for 10 minutes.

6. Release the pressure quickly.

7. Choose the sauté button to thicken the sauce.

Serving Suggestion: Garnish with lemon wedges.

Tip: You can also use chicken wings or other chicken parts for this recipe.

Nutritional Information Per Serving:

Calories 184 , Total Fat 4.4g , Saturated Fat 1.2g , Cholesterol 67mg , Sodium 662mg , Total Carbohydrate 13g , Dietary Fiber 0.1g , Total Sugars 11.9g , Protein 21.9g , Potassium 202mg

Turkey Verde with Brown Rice

Serves: 5

Preparation: Time: 30 minutes

Ingredients:

- 2/3 cup chicken broth

- 1 1/4 cup brown rice

- 1 1/2 lb. turkey tenderloins

- 1 onion, sliced

- 1/2 cup salsa Verde

Preparation:

1. Add the chicken broth and rice to the Instant Pot.

2. Top with the turkey, onion and salsa.

3. Cover the pot.

4. Set it to manual.

5. Cook at high pressure for 18 minutes.

6. Release the pressure naturally.

7. Wait for 8 minutes before opening the pot.

Serving Suggestion: Garnish with fresh cilantro.

Tip: Use long grain brown rice.

Nutritional Information Per Serving:

Calories 336 , Total Fat 3.3g , Saturated Fat 0.3g , Cholesterol 54mg , Sodium 321mg , Total Carbohydrate 39.4g , Dietary Fiber 2.2g , Total Sugars 1.4g , Protein 38.5g , Potassium 187mg

Turkey with Basil & Tomatoes

Serves: 4

Preparation: Time: 20 minutes

Ingredients:

- 4 turkey breast fillets

- 1 tablespoon olive oil

- 1/4 cup fresh basil, chopped

- 1 1/2 cups cherry tomatoes, sliced in half

- 1/4 cup olive tapenade

Preparation:

1. Season the turkey fillets with salt.

2. Add the olive oil to the Instant Pot.

3. Set it to sauté.

4. Cook the turkey until brown on both sides.

5. Stir in the basil, tomatoes and olive tapenade.

6. Cook for 3 minutes, stirring frequently.

Serving Suggestion: Serve with green salad.

Tip: Use freshly chopped basil leaves.

Nutritional Information Per Serving:

Calories 188 , Total Fat 5.1g , Saturated Fat 1g , Cholesterol 0mg , Sodium 3mg , Total Carbohydrate 2.8g , Dietary Fiber 1.6g , Total Sugars 1.9g , Protein 33.2g , Potassium 164mg

Chicken with Spanish Rice

Serves: 12

Preparation: Time: 40 minutes

Ingredients:

- 6 chicken breast fillet, sliced into cubes

- 4 cloves garlic, minced

- 1 onion, chopped

- 4 cups brown rice

- 28 oz. canned diced tomatoes with green chili

Preparation:

1. Season the chicken with salt and pepper.

2. Pour 1 tablespoon into the Instant Pot.

3. Set it to sauté.

4. Brown the chicken and set aside.

5. Add the garlic, onion and rice.

6. Cook for 2 minutes.

7. Add the canned tomatoes with green chili and 4 ½ cups of water.

8. Seal the pot.

9. Set it to manual.

10. Cook at high pressure for 24 minutes.

11. Release the pressure naturally.

12. Fluff the rice and top with the chicken.

Serving Suggestion: Garnish with chopped fresh parsley.

Nutritional Information Per Serving:

Calories 383 , Total Fat 7.2g , Saturated Fat 1.8g , Cholesterol 65mg , Sodium 331mg , Total Carbohydrate 51.8g , Dietary Fiber 2.4g , Total Sugars 0.4g , Protein 26.5g , Potassium 435mg

Turkey Meatloaf

Serves: 6

Preparation: Time: 50 minutes

Ingredients:

- 1/2 cup bread crumbs

- 1/4 cup onion, chopped

- 1 lb. lean ground turkey

- 1/4 cup sun dried tomatoes, diced

- 1/2 cup feta cheese, crumbled

Preparation:

1. Mix all the ingredients in a bowl.

2. Form a loaf and cover with foil.

3. Pour 1 cup of water into the Instant Pot.

4. Add the steamer basket inside.

5. Place the wrapped turkey mixture on top of basket.

6. Cover the pot.

7. Set it to manual.

8. Cook at high pressure for 35 minutes.

9. Release the pressure quickly.

Serving Suggestion: Let cool before slicing and serving.

Tip: You can also add a tablespoon of almond milk to the mixture.

Nutritional Information Per Serving:

Calories 226 , Total Fat 11g , Saturated Fat 4.5g , Cholesterol 78mg , Sodium 330mg , Total Carbohydrate 10.2g , Dietary Fiber 0.9g , Total Sugars 1.5g , Protein 21.7g , Potassium 424mg

Turkey Sausage, Fresh Herbs & Feta

Serves: 6

Preparation: Time: 40 minutes

Ingredients:

- 1 onion, sliced thinly

- 1 smoked turkey sausage, sliced into rounds

- 1 cup white rice

- 4 tablespoons fresh herbs, chopped (parsley, basil)

- 4 oz. feta cheese, crumbled

Preparation:

1. Add 1 tablespoon olive oil in the Instant Pot.

2. Cook the onion and sausage for 5 minutes.

3. Season with a little salt and pepper.

4. Add the rice and stir.

5. Add 2 cups chicken stock.

6. Stir well.

7. Seal the pot.

8. Set it to manual.

9. Cook at high pressure for 15 minutes.

10. Release the pressure quickly.

11. Add the herbs and top with the feta cheese.

Serving Suggestion: Serve with salad.

Nutritional Information Per Serving:

Calories 179 , Total Fat 4.9g , Saturated Fat 3.1g , Cholesterol 19mg , Sodium 230mg , Total Carbohydrate 27.6g , Dietary Fiber 1.1g , Total Sugars 1.6g , Protein 5.6g , Potassium 108mg

Turkey Lasagna

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 4 tortillas

- 1 1/4 cup salsa

- 1/2 can refried beans

- 1 1/2 cups cooked turkey

- 1 1/4 cup cheddar cheese, shredded

Preparation:

1. Spray a small pan with oil.

2. Spread the refried beans on each tortilla.

3. Place the first tortilla inside the pan.

4. Add layers of the turkey, salsa and cheese.

5. Place another tortilla and repeat the layers.

6. Pour 1 cup of water inside the Instant Pot.

7. Place the layers on top of a steamer basket.

8. Place the basket inside the Instant Pot.

9. Choose manual setting.

10. Cook at high pressure for 10 minutes.

Serving Suggestion: Top with chopped parsley.

Tip: You can also add Parmesan cheese in the cheese layer.

Nutritional Information Per Serving:

Calories 335 , Total Fat 15.5g , Saturated Fat 8.6g , Cholesterol 79mg , Sodium 849mg , Total Carbohydrate 21.1g , Dietary Fiber 4.5g , Total Sugars 3g , Protein 28.5g , Potassium 561mg

Chapter 8: Vegetable Recipes

Awesome Eggplant Salad

Serving: 8

Prep Time: 20 minutes

Cook Time: 15 minute

Ingredients

- 1 large eggplant, washed and cubed

- 1 tomato, seeded and chopped

- 1 small onion, diced

- 2 tablespoons extra virgin olive oil

- ½ cup feta cheese, crumbled

Preparation:

1. Pre-heat your outdoor grill to medium-high

2. Pierce the eggplant a few times using a knife/fork

3. Cook the eggplants on your grill for about 15 minutes until they are charred

4. Keep it on the side and allow them to cool

5. Remove the skin from the eggplant and dice the pulp

6. Transfer the pulp to mixing bowl and add onion, tomato, olive oil, feta cheese

7. Mix well and chill for 1 hour

8. Season with salt and enjoy!

Nutritional Info per Servings:

Calories: 99 , Fat: 7g, Carbohydrates: 7g, Protein:3.4g

Tender Watermelon and Radish Salad

Serving: 4 Prep Time: 15 minutes

Cook Time: 25 minutes

Ingredients

- 10 medium beets, peeled and cut into 1-inch chunks

- 1 teaspoon extra virgin olive oil

- 4 cups seedless watermelon, diced

- 1 tablespoon fresh thyme, chopped

- 1 lemon, juiced

Preparation:

1. Pre-heat your oven to 350 degrees Fahrenheit

2. Take a small bowl and add beets, olive oil and toss well to coat the beets

3. Roast beets for 25 minutes until tender

4. Transfer to large bowl and cool them

5. Add watermelon, kale, radishes, thyme, lemon juice, and toss

6. Season sea salt and pepper

7. Serve and enjoy!

Nutritional Info per Servings:

Calories: 178 , Fat: 2g, Carbohydrates: 39g

Tasty Yogurt and Cucumber Salad

Serving: 4 Prep Time: 10 minutes

Cook Time: Nil

Ingredients

- 5-6 small cucumbers, peeled and diced

- 1 (8 ounces) container plain Greek yogurt

- 2 garlic cloves, minced

- 1 tablespoon fresh mint, minced

- Sea salt and fresh black pepper

Preparation:

1. Take a large bowl and add cucumbers, garlic, yogurt, mint

2. Season with salt and pepper

3. Refrigerate the salad for 1 hour and serve

4. Enjoy!

Nutritional Info per Servings:

Calories: 74, Fat: 0.7g, Carbohydrates: 16g

Completely Herbed Up Feisty Baby Potatoes

Serving: 4 Prep Time: 10 minutes

Cook Time: 35 minutes

Ingredients

- 2 pounds new yellow potatoes, scrubbed and cut into wedges

- 2 tablespoons extra virgin olive oil

- 2 teaspoons fresh rosemary, chopped

- 1 teaspoon garlic powder

- ½ teaspoon freshly ground black pepper and salt

Preparation:

1. Pre-heat your oven to 400 degrees Fahrenheit

2. Line baking sheet with aluminum foil and set it aside

3. Take a large bowl and add potatoes, olive oil, garlic, rosemary, sea salt and pepper

4. Spread potatoes in single layer on baking sheet and bake for 35 minutes

5. Serve and enjoy!

Nutritional Info per Servings:

Calories: 225 , Fat: 7g, Carbohydrates: 37g

Mesmerizing Brussels and Pistachios

Serving: 4 Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients

- 1 pound Brussels sprouts, tough bottom trimmed and halved lengthwise

- 1 tablespoon extra-virgin olive oil

- Salt and pepper as needed

- ½ cup roasted pistachios, chopped

- Juice of ½ lemon

Preparation:

1. Pre-heat your oven to 400 degrees Fahrenheit

2. Line a baking sheet with aluminum foil and keep it on the side

3. Take a large bowl and add Brussels sprouts with olive oil and coat well

4. Season sea salt, pepper, spread veggies evenly on sheet

5. Bake for 15 minutes until lightly caramelized

6. Remove oven and transfer to a serving bowl

7. Toss with pistachios and lemon juice

8. Serve warm and enjoy!

Nutritional Info per Servings:

Calories: 126 , Fat: 7g, Carbohydrates: 14g

Fancy Greek Orzo Salad

Serving: 4 Prep Time: 5 minutes and 24 hours chill time

Cook Time: 10 minutes

Ingredients

- 1 cup orzo pasta, uncooked

- ½ cup fresh parsley, minced

- 6 teaspoons olive oil

- 1 onion, chopped

- 1 and ½ teaspoons oregano

Preparation:

1. Cook your orzo and drain them

2. Add to a serving dish

3. Add 2 teaspoons of oil

4. Take another dish and add parsley, onion, remaining oil and oregano

5. Season with salt, pepper according to your flavor

6. Pour the mixture over orzo and let it chill for 24 hours

7. Serve and enjoy at lunch!

Nutrition(Per Serving)

Calories: 399 , Fat: 12g, Carbohydrates: 55g

Spice Lover’s Kale Chips

Serving: 4 Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients

- 3 cups kale, stemmed and thoroughly washed, torn in 2-inch pieces

- 1 tablespoon extra-virgin olive oil

- ½ teaspoon chili powder

- ¼ teaspoon sea salt

Preparation:

1. Pre-heat your oven to 300 degrees Fahrenheit

2. Line 2 baking sheet with parchment paper and keep it on the side

3. Dry kale entirely and transfer to a large bowl

4. Add olive oil and toss

5. Make sure each leaf is covered

6. Season kale with chili powder and salt, toss again

7. Divide kale between baking sheets and spread into a single layer

8. Bake for 25 minutes until crispy

9. Cool the chips for 5 minutes and serve

10. Enjoy!

Nutritional Info per Servings:

Calories: 56 , Fat: 4g, Carbohydrates: 5g

Cheesy Roasted Broccoli

Serving: 4 Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

- 2 head broccoli, cut into florets

- 2 tablespoon extra-virgin olive oil + lemon juice

- 2 teaspoon garlic, minced

- Pinch of salt

- ½ cup parmesan cheese, grated

Preparation:

1. Pre-heat your oven to 400 degrees F

2. Lightly grease the baking sheet with olive oil and keep it on the side

3. Take a large bowl and add broccoli with 2 tablespoons olive oil, garlic, lemon juice, and salt

4. Spread mix on the baking sheet in single layer and sprinkle parmesan cheese

5. Bake for 10 minutes until tender

6. Transfer broccoli to serving the dish

7. Serve and enjoy!

Nutritional Info per Servings:

Calories: 154 , Fat: 11g, Carbohydrates: 10g

Mashed Celeriac

Serving: 4 Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients

- 2 celeriac, washed, peeled and diced

- 2 teaspoons extra-virgin olive oil

- 1 tablespoon honey

- ½ teaspoon ground nutmeg

- Salt and pepper as needed

Preparation:

1. Pre-heat your oven to 400 degrees Fahrenheit

2. Line a baking sheet with aluminum foil and keep it on the side

3. Take a large bowl and toss celeriac and olive oil

4. Spread celeriac evenly on a baking sheet

5. Roast for 20 minutes until tender

6. Transfer to a large bowl

7. Add honey and nutmeg

8. Use a potato masher to mash the mixture until fluffy

9. Season with salt and pepper

10. Serve and enjoy!

Nutritional Info per Servings:

Calories: 136, Fat: 3g, Carbohydrates: 26g

Mediterranean Kale Dish

Serving: 6

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients

- 12 cups kale, chopped

- 2 tablespoons lemon juice

- 1 tablespoon olive oil

- 1 teaspoon soy sauce

- Salt and pepper as needed

Preparation:

1. Add a steamer insert to your Saucepan

2. Fill the saucepan with water up to the bottom of the steamer

3. Cover and bring water to boil (medium-high heat)

4. Add kale to the insert and steam for 7-8 minutes

5. Take a large bowl and add lemon juice, olive oil, salt, soy sauce, and pepper

6. Mix well and add the steamed kale to the bowl

7. Toss and serve

8. Enjoy!

Nutritional Info per Servings:

Calories: 350 , Fat: 17g, Carbohydrates: 41g

Chapter 9: Fish & Seafood Recipes

Lemon Pepper Salmon

Serves: 4

Preparation: Time: 15 minutes

Ingredients:

- 4 salmon fillets

- Mixed sprigs of dill, basil, tarragon and parsley

- 4 slices lemon

- 1 zucchini, sliced into strips

- 1 carrot, sliced into strips

Preparation:

1. Add 1 cup of water in the Instant Pot. Add the sprigs of herbs in the water.

2. Place the steamer basket inside. Put the salmon on top of the basket.

3. Drizzle with a tablespoon of olive oil. Season with salt and pepper.

4. Top with lemon slices. Cover the pot and set it to steam and cook for 3 minutes

5. Release the pressure quickly. Transfer the fish to a place and discard the lemon slices.

6. Sauté the vegetables in the Instant pot for 2minutes.

7. Serve the salmon with the veggies.

Serving Suggestion: Garnish with fresh lemon wedges.

Nutritional Information Per Serving:

Calories 252 , Total Fat 11.1g , Saturated Fat 1.6g , Cholesterol 78mg , Sodium 94mg , Total Carbohydrate 3.8g , Dietary Fiber 1.1g , Total Sugars 1.8g , Protein 35.3g , Potassium 870mg

Shrimp in White Wine

Serves: 6

Preparation: Time: 15 minutes

Ingredients:

- 1 tablespoon butter

- 1 tablespoon garlic, minced

- 2 lb. shrimp, peeled and deveined

- 1/2 cup chicken stock

- 1/2 cup white wine

Preparation:

1. Set the Instant Pot to sauté. Add the butter and the garlic, cook for 30 seconds.

2. Pour in the stock and wine to deglaze.

3. Add the shrimp. Season with salt and pepper.

4. Cover the pot. Set it to manual and cook at high pressure for 1 minute.

5. Release the pressure naturally.

Serving Suggestion: Serve with rice or pasta.

Tips: You can season with dried herbs.

Nutritional Information Per Serving:

Calories 216 , Total Fat 4.5g , Saturated Fat 2g , Cholesterol 324mg , Sodium 447mg , Total Carbohydrate 3.4g , Dietary Fiber 0g , Total Sugars 0.2g , Protein 34.6g , Potassium 283mg

Tuna with Lemon Butter Sauce

Serves: 4

Preparation: Time: 15 minutes

Ingredients:

- 4 tuna fillets

- 1/4 cup lemon juice

- 1 tablespoon fresh dill

- 1 tablespoon butter

Preparation:

1. Pour 1 cup water and lemon juice in the Instant Pot.

2. Add the steamer basket. Put the tuna fillet on top of the basket. Season with salt and pepper and dill.

3. Seal the pot. Choose manual setting and cook at high pressure for 5 minutes.

4. Release the pressure quickly and remove the lid from the pot.

5. Place the butter on top. Let it melt and then serve.

Serving Suggestion: Serve with green beans.

Tips: Use freshly squeezed lemon juice.

Nutritional Information Per Serving:

Calories 213 , Total Fat 18.5g , Saturated Fat 1.9g , Cholesterol 8mg , Sodium 25mg , Total Carbohydrate 0.8g , Dietary Fiber 0.2g , Total Sugars 0.3g , Protein 10.8g , Potassium 46mg

Mediterranean Cod

Serves: 6

Preparation: Time: 20 minutes

Ingredients:

- 6 cod fillets

- 1 onion, sliced

- 1 tablespoon lemon juice

- 1 teaspoon oregano

- 28 oz. canned diced tomatoes

Preparation:

1. Season the cod with salt and pepper.

2. Add 2 tablespoons olive oil into the Instant Pot.

3. Set it to sauté. Add the cod and cook for 3 minutes per side.

4. Add the rest of the ingredients. Mix well.

5. Cover the pot. Choose manual function and cook at high pressure for 5 minutes.

6. Release the pressure quickly. Pour the sauce over the cod before serving.

Serving Suggestion: Serve with soup or salad.

Tip: You can also use other white fish fillets for this recipe.

Nutritional Information Per Serving:

Calories 123 , Total Fat 1.3g , Saturated Fat 0.1g , Cholesterol 55mg , Sodium 78mg , Total Carbohydrate 7.1g , Dietary Fiber 2.1g , Total Sugars 4.3g , Protein 21.4g , Potassium 348mg

Shrimp with Tomatoes & Feta

Serves: 4

Preparation: Time: 20 minutes

Ingredients:

- 2 tablespoons butter

- 1 tablespoon garlic, minced

- 1 lb. shrimp, peeled and deveined

- 14 oz. canned crushed tomatoes

- 1 cup feta cheese, crumbled

Preparation:

1. Set the Instant Pot to sauté. Add the butter and wait for it to melt.

2. Add the garlic and cook until fragrant.

3. Add the shrimp and tomatoes.

4. Seal the pot. Set it to manual and cook at low pressure for 1 minute.

5. Release the pressure quickly. Top with the feta cheese.

Serving Suggestion: Serve with whole wheat toasted bread.

Tip: You can also top with olives.

Nutritional Information Per Serving:

Calories 218 , Total Fat 10.5g , Saturated Fat 6.6g , Cholesterol 192mg , Sodium 618mg , Total Carbohydrate 7.9g , Dietary Fiber 2.2g , Total Sugars 4.7g , Protein 22.5g , Potassium 150mg

Mussels in Garlic Butter Sauce

Serves: 4

Preparation: Time: 20 minutes

Ingredients:

- 2 tablespoons butter

- 4 cloves garlic, minced

- 1/2 cup broth

- 1/2 cup white wine

- 2 lb. mussels, cleaned and beard removed

Preparation:

1. Add the butter and garlic in the Instant Pot.

2. Switch it to sauté. Cook until fragrant.

3. Pour in the broth and wine. Add the mussels.

4. Cover the pot. Set it to manual and cook at high pressure for 5 minutes.

5. Release the pressure quickly.

Serving Suggestion: Sprinkle chopped parsley on top.

Tips: Discard opened mussels prior to Cooking and those that did not open after cooking.

Nutritional Information Per Serving:

Calories 280 , Total Fat 11g , Saturated Fat 4.7g , Cholesterol 79mg , Sodium 787mg , Total Carbohydrate 10.3g , Dietary Fiber 0.1g , Total Sugars 0.4g , Protein 27.9g , Potassium 795mg

Fish Stew with Tomatoes & Olives

Serves: 4

Preparation: Time: 15 minutes

Ingredients:

- 1 1/2 lb. halibut fillet

- 4 cloves garlic, minced

- 1 cup cherry tomatoes, sliced in half

- 3 cups tomato soup

- 1 cup green olives, pitted and sliced

Preparation:

1. Season the fish with salt and pepper.

2. Pour 1 tablespoon olive oil into the Instant Pot. Add the garlic and cook until fragrant.

3. Add the fish and cook for 3 minutes per side.

4. Add the rest of the ingredients.

5. Cover the pot. Select manual function and cook at low pressure for 3 minutes.

6. Release the pressure quickly.

Serving Suggestion: Drizzle with olive oil and sprinkle with chopped fresh cilantro.

Tip: You can also sprinkle herbs on both sides of fish fillet.

Nutritional Information Per Serving:

Calories 245 , Total Fat 3.7g , Saturated Fat 0.6g , Cholesterol 35mg , Sodium 1098mg , Total Carbohydrate 28g , Dietary Fiber 2.9g , Total Sugars 16.5g , Protein 26.3g , Potassium 1040mg

Rosemary Salmon

Serves: 3

Preparation: Time: 20 minutes

Ingredients:

- 1 lb. salmon fillets

- 10 oz. fresh asparagus

- 1 sprig fresh rosemary

- 1/2 cup cherry tomatoes, sliced in half

- Dressing (mixture of 1 tablespoon olive oil and 1 tablespoon lemon juice)

Preparation:

1. Add 1 cup of water into the Instant Pot. Place the steamer rack inside.

2. Put the salmon fillets on the rack. Add the rosemary and asparagus on top of the salmon.

3. Cover the pot. Select manual setting and cook at high pressure for 3 minutes.

4. Release the pressure quickly.

5. Transfer to a plate. Place the tomatoes on the side.

6. Drizzle with the dressing.

Serving Suggestion: Garnish with lemon slices.

Nutritional Information Per Serving:

Calories 267 , Total Fat 14.3g , Saturated Fat 2.1g , Cholesterol 67mg , Sodium 71mg , Total Carbohydrate 5.2g , Dietary Fiber 2.5g , Total Sugars 2.7g , Protein 31.7g , Potassium 853mg

Salmon with Tahini Sauce

Serves: 2

Preparation: Time: 10 minutes

Ingredients:

- 1 lb. salmon fillets

- 3 tablespoons tahini sauce

- 2 lemon slices

- 2 sprigs fresh rosemary

Preparation:

1. Add the water to the Instant Pot.

2. Place a steamer basket inside. Put the salmon on top of the basket.

3. Season with salt and pepper. Place rosemary and lemon slice on top.

4. Cover the pot. Set it to manual and cook at high pressure for 3 minutes.

5. Release the pressure quickly.

6. Drizzle the tahini sauce on top before serving.

Serving Suggestion: Garnish with fresh lemon wedges.

Tips: If you cannot find tahini sauce, you can make your own by mixing the following: 1 tablespoons red wine vinegar, 1 tablespoon lemon juice, 1 clove garlic, minced, ¼ teaspoon dried oregano, Salt and pepper to taste, ¼ cup olive oil, 1 tablespoon crumbled feta cheese.

Nutritional Information Per Serving:

Calories 306 , Total Fat 14.2g , Saturated Fat 2.1g , Cholesterol 100mg , Sodium 101mg , Total Carbohydrate 1.4g , Dietary Fiber 0.7g , Total Sugars 0.2g , Protein 44.1g , Potassium 892mg

Fish & Potatoes

Serves: 4

Preparation: Time: 15 minutes

Ingredients:

- 1 lb. cod fillets, sliced into strips.

- 1 onion, chopped

- 1 lb. potatoes, sliced into cubes

- 4 cups vegetable broth

- 1 teaspoon old bay seasoning

Preparation:

1. Season the salmon fillets with salt and pepper.

2. Pour 1 tablespoon olive oil in the Instant Pot.

3. Add the onion and cook for 3 minutes.

4. Add the salmon and cook for 1 minute per side.

5. Pour in the broth and add the potatoes and seasoning.

6. Seal the pot. Turn it to manual and cook at high pressure for 3 minutes.

7. Release the pressure quickly.

Serving Suggestion: Top with chopped fresh parsley.

Nutritional Information Per Serving:

Calories 278 , Total Fat 8.5g , Saturated Fat 1.4g , Cholesterol 50mg , Sodium 981mg , Total Carbohydrate 21.3g , Dietary Fiber 3.3g , Total Sugars 3.2g , Protein 29.1g , Potassium 1144mg

Sautéed Shrimp with Garlic Couscous

Serves: 4

Preparation: Time: 10 minutes

Ingredients:

- 1 lb. shrimp, peeled and deveined

- 1/2 cup fresh chives, chopped

- 1/2 cup fresh parsley, chopped

- 1 tablespoon scallions, chopped

- 10 oz. garlic flavored couscous

Preparation:

1. Choose sauté function in the Instant Pot. Add 2 tablespoons of olive oil.

2. Add the shrimp and herbs, cook for 3 minutes, stirring frequently.

3. Serve with the couscous.

Serving Suggestion: Serve with pasta or rice.

Tip: You can also use plain couscous if you like.

Nutritional Information Per Serving:

Calories 615 , Total Fat 8.3g , Saturated Fat 0.6g , Cholesterol 239mg , Sodium 1556mg , Total Carbohydrate 95g , Dietary Fiber 8g , Total Sugars 2.7g , Protein 43.8g , Potassium 256mg

Salmon with Garlic & Basil Potatoes

Serves: 4

Preparation: Time: 10 minutes

Ingredients:

- 1 lb. baby potatoes

- 4 tablespoons butter, divided

- 4 salmon fillets

- 4 cloves garlic, minced

- 1 teaspoon dried basil

Preparation:

1. Put the potatoes in the Instant Pot. Add 1 cup water and half of the butter. Season with salt and pepper.

2. Put the steamer rack inside the pot, over the potatoes.

3. Sprinkle both sides of salmon with salt and pepper.

4. Seal the pot and set it to manual. Cook at high pressure for 3 minutes.

5. Transfer the salmon to a plate. Remove the potatoes and slice each in half.

6. Add the remaining butter to the pot. Add the garlic and cook until fragrant.

7. Put the potatoes back to the pot. Sprinkle with basil leaves and cook for 1 minute.

8. Serve salmon with potatoes.

Serving Suggestion: Garnish with lemon zest.

Tip: You can also add chopped parsley to the potatoes.

Nutritional Information Per Serving:

Calories 408 , Total Fat 22.6g , Saturated Fat 8.9g , Cholesterol 109mg , Sodium 172mg , Total Carbohydrate 15.1g , Dietary Fiber 2.9g , Total Sugars 0g , Protein 37.8g , Potassium 1168mg

Mediterranean Fish Fillet

Serves: 4

Preparation: Time: 15 minutes

Ingredients:

- 4 white fish fillets

- 1 lb. cherry tomatoes, sliced in half

- 1 cup black olives

- 1 clove garlic, crushed

- 2 tablespoons fresh thyme, chopped

Preparation:

1. Add 2 cups of water in the Instant Pot. Place the steamer rack inside.

2. Place half of the tomatoes in a heat proof bowl.

3. Add the fish fillet on top. Cover the fish with the remaining tomatoes.

4. Add a dash of olive oil and a little bit of salt. Place the crushed garlic on top.

5. Cover the pot. Choose manual function and cook at low pressure for 8 minutes.

6. Release the pressure naturally.

7. Sprinkle thyme and olives on top before serving.

Serving Suggestion: Serve with pickled capers.

Tip: You can also use 1 teaspoon dried thyme instead of fresh.

Nutritional Information Per Serving:

Calories 329 , Total Fat 15.5g , Saturated Fat 2.3g , Cholesterol 119mg , Sodium 399mg , Total Carbohydrate 7.6g , Dietary Fiber 3g , Total Sugars 3g , Protein 39.1g , Potassium 911mg

Mediterranean Fish Dinner

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 1/2 cup dry white wine

- 4 halibut fillets

- 1 cup cherry tomatoes

- 1 onion, sliced

- 2 tablespoons capers

Preparation:

1. Put all the ingredients inside the Instant Pot.

2. Cover the pot. Set it to manual and cook at high pressure for 5 minutes.

3. Release the pressure quickly, then serve hot.

Serving Suggestion: Garnish with chopped fresh chives.

Nutritional Information Per Serving:

Calories 363 , Total Fat 6.9g , Saturated Fat 0.9g , Cholesterol 93mg , Sodium 288mg , Total Carbohydrate 5.3g , Dietary Fiber 1.3g , Total Sugars 2.6g , Protein 61.3g , Potassium 1484mg

Fish with Pesto Pasta

Serves: 8

Preparation: Time: 15 minutes

Ingredients:

- 16 oz. dry pasta

- 2 cups pesto sauce

- 1/2 cup heavy cream

- 12 oz. cooked salmon, broken into flakes

Preparation:

1. Add the pasta and 4 cups of water into the Instant Pot.

2. Cover the pot. Press manual and cook at high pressure for 4 minutes.

3. Release the pressure quickly.

4. Remove the pasta. Toss the pasta in pesto sauce and cream.

5. Top with the salmon flakes.

Serving Suggestion: Drizzle with a little bit of lemon juice.

Tip: You can also use spinach pesto sauce for the pasta.

Nutritional Information Per Serving:

Calories 380, Total Fat 19.7g , Saturated Fat 4.8g, Cholesterol 78mg , Sodium 226mg, Total Carbohydrate 33.2g , Dietary Fiber 0.5g, Total Sugars 2g , Protein 17.8g, Potassium 270mg

Chapter 10: Meat Recipes

Tasty Beef and Broccoli:

Serves: 4

Preparation: Time: 10 minutes

Cooking Time: 15 minutes

Ingredients:

- 1 and ½ pounds flanks steak, cut into thin strips

- 1 tablespoon olive oil

- 1 tablespoon tamari sauce

- 1 cup beef stock

- 1 pound broccoli, florets separated

Preparation:

1. In a bowl, mix steak strips with oil and tamari, toss and leave aside for 10 minutes.

2. Set your instant pot on sauté mode, add beef strips and brown them for 4 minutes on each side.

3. Add stock, stir, cover pot again and cook on high for 8 minutes.

4. Add broccoli, stir, cover pot again and cook on high for 4 minutes more.

5. Divide everything between plates and serve.

6. Enjoy!

Nutrition Information Per Serving:

Calories: 312, Protein: 4 g, Fat: 5 g, Carbohydrates: 20 g

Beef Corn Chili:

Serves: 8

Preparation: Time: 8-10 minutes

Cooking Time: 30 minutes

Ingredients:

- 2 small onions, chopped (finely)

- ¼ cup canned corn

- 1 tablespoon oil

- 10 ounces lean ground beef

- 2 small chili peppers, diced

Preparation:

1. Take your instant pot and place over dry kitchen surface; open its top lid and switch it on.

2. Press. “SAUTE”.

3. In its Cooking pot, add and heat the oil.

4. Add the onions, chili pepper, and beef; cook for 2-3 minutes until turn translucent and softened.

5. Add the 3 cups water in the Cooking pot; combine to mix well.

6. Close its top lid and make sure that its valve it closed to avoid spilling.

7. Press “MEAT/STEW”. Adjust the timer to 20 minutes.

8. Press will slowly build up; let the added ingredients to cook until the timer indicates zero.

9. Press “CANCEL”. Now press “NPR” for natural release pressure. Instant pot will gradually release pressure for about 8-10 minutes.

10. Open the top lid; transfer the cooked recipe in serving plates.

11. Serve the recipe warm.

Nutrition Information Per Serving:

Calories: 94, Protein: 7 g, Fat: 5 g, Carbohydrates: 2 g

Balsamic Beef Dish

Serves: 8

Preparation: Time: 5 minutes

Cooking Time: 55 minutes

Ingredients:

- 3 pounds chuck roast

- 3 cloves garlic, thinly sliced

- 1 tablespoon oil

- 1 teaspoon flavored vinegar

- ½ teaspoon pepper

- ½ teaspoon rosemary

- 1 tablespoon butter

- ½ teaspoon thyme

- ¼ cup balsamic vinegar

- 1 cup beef broth

Preparation:

1. Cut slits in the roast and stuff garlic slices all over.

2. Take a bowl and add flavored vinegar, rosemary, pepper, thyme and rub the mixture over the roast.

3. Set your pot to sauté mode and add oil, allow the oil to heat up.

4. Add roast and brown both sides (5 minutes each side).

5. Take the roast out and keep it on the side.

6. Add butter, broth, balsamic vinegar and deglaze the pot.

7. Transfer the roast back and lock up the lid, cook on HIGH pressure for 40 minutes.

8. Perform a quick release.

9. Remove the lid and serve!

Nutrition Information Per Serving:

Calories: 393 , Protein: 37 g , Fat: 15 g , Carbohydrates: 25 g

Soy Sauce Beef Roast:

Serves: 2-3

Preparation: Time: 5-8 minutes

Cooking Time: 35 minutes

Ingredients:

- ½ teaspoon beef bouillon

- 1 ½ teaspoon rosemary

- ½ teaspoon minced garlic

- 2 pounds roast beef

- 1/3 cup soy sauce

Preparation:

1. Mix the soy sauce, bouillon, rosemary, and garlic together in a mixing bowl.

2. Place your instant pot over as dry kitchen platform. Open the top lid and plug it on.

3. Add the roast, bowl mix and enough water to cover the roast; gently stir to mix well.

4. Properly close the top lid; make sure that the safety valve is properly locked.

5. Press “MEAT/STEW” Cooking function; set pressure level to “HIGH” and set the Cooking time to 35 minutes.

6. Allow the pressure to build to cook the ingredients.

7. After Cooking time is over press “CANCEL” setting. Find and press “NPR” Cooking function. This setting is for the natural release of inside pressure, and it takes around 10 minutes to slowly release pressure.

8. Slowly open the lid, take out the cooked meat and shred it.

9. Add the shredded meat back in the potting mix and stir to mix well.

10. Take out the cooked recipe in serving containers. Serve warm.

Nutrition Information Per Serving:

Calories: 423 , Protein: 21g , Fat: 14g , Carbohydrates: 12g

Rosemary Beef Chuck Roast:

Serves: 5-6

Preparation: Time: 5 minutes

Cooking Time: 45 minutes

Ingredients:

- 3 pounds chuck beef roast

- 3 garlic cloves

- ¼ cup balsamic vinegar

- 1 sprig fresh rosemary

- 1 sprig fresh thyme

- 1 cup of water

- 1 tablespoon vegetable oil

- Salt and pepper to taste

Preparation:

1. Cut slices in the beef roast and place the garlic cloves in them.

2. Coat the roast with the herbs, black pepper, and salt.

3. Preheat your instant pot using the sauté setting and add the oil.

4. When warmed, add the beef roast and stir-cook until browned on all sides.

5. Add the remaining ingredients; stir gently.

6. Seal the lid and cook on high pressure for 40 minutes using the manual setting.

7. Let the pressure release naturally, about 10 minutes.

8. Uncover the instant pot; transfer the beef roast the serving plates, slice and serve.

Nutrition Information Per Serving:

Calories: 542 , Protein: 55.2 g , Fat: 11.2 g , Carbohydrates: 8.7 g

Pork Chops and Tomato Sauce:

Serves: 4

Preparation: Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

- 4 pork chops, boneless

- 1 tablespoon soy sauce

- ¼ teaspoon sesame oil

- 1 and ½ cups tomato paste

- 1 yellow onion

- 8 mushrooms, sliced

Preparation:

1. In a bowl, mix pork chops with soy sauce and sesame oil, toss and leave aside for 10 minutes.

2. Set your instant pot on sauté mode, add pork chops and brown them for 5 minutes on each side.

3. Add onion, stir and cook for 1-2 minutes more.

4. Add tomato paste and mushrooms, toss, cover and cook on high for 8-9 minutes.

5. Divide everything between plates and serve.

6. Enjoy!

Nutrition Information Per Serving:

Calories: 300 , Protein: 4 g , Fat: 7 g , Carbohydrates: 18 g

Pork Potato:

Serves: 4

Preparation: Time: 8-10 minutes

Cooking Time: 25 minutes

Ingredients:

- 10 ounces pork neck, fat remove and make small pieces

- 1 medium sweet potato, chopped

- 1 tablespoon oil

- 3 cups beef stock, Low – sodium

- 1 onion, chopped (finely)

Preparation:

1. Take your pot and place over dry kitchen surface; open its top lid and switch it on.

2. Press “sauté”. Grease the pot with some Cooking oil.

3. Add the onions; cook for 2 minutes until turn translucent and softened.

4. Add the meat; stir-cook for 4-5 minutes to evenly brown.

5. Mix in the stock and potatoes.

6. Close its top lid and make sure that its valve it closed to avoid spillage.

7. Press “Manual”. Adjust the timer to 20 minutes.

8. Pressure will slowly build up; let the added ingredients to cook until the timer indicates zero.

9. Press “CANCEL”. Now press “NPR” for natural release pressure. Instant pot will gradually release pressure for about 8-10 minutes.

10. Open the top lid transfer the cooked recipe in serving plates.

11. Serve the recipe warm.

Nutrition Information Per Serving:

Calories: 278 , Protein: 18 g , Fat: 18 g , Carbohydrates: 12 g

Coffee Flavored Pork Ribs:

Serves: 4

Preparation: Time: 3 minutes

Cooking Time: 40 minutes

Ingredients:

- 1 rack baby back ribs

- 2 teaspoons sesame oil

- 3 tablespoons oyster sauce

- 1 teaspoon salt

- 1 teaspoon sugar

- 1 cup of water

- A ½ cup of liquid smoke

- 2 tablespoons instant coffee powder

Preparation:

1. Add the listed ingredients to the pot.

2. Lock the lid and cook on MEAT/STEW mode for 40 minutes.

3. Release the pressure naturally over 10 minutes.

4. Serve and enjoy!

Nutrition Information Per Serving:

Calories: 898 , Protein: 77 g , Fat: 63 g , Carbohydrates: 4 g

Tomato Pork Paste:

Serves: 4

Preparation: Time: 5-8 minutes

Cooking Time: 15 minutes

Ingredients:

- 2 cups tomato puree

- 1 tablespoon red wine

- 1 pound lean ground pork

- 8-10 ounce pack paste of your choice, uncooked

- Salt and black pepper to taste

- 1 tablespoon vegetable oil

Preparation:

1. Season the pork with black pepper and salt.

2. Place your instant pot over a dry kitchen platform. Open the top lid and plug it on.

3. Press “SAUTE” Cooking function; add the oil and heat it.

4. In the pot, add the ground meat; stir-cook using wooden spatula until turns evenly brown for 8-10 minutes.

5. Add the wine. Cook for 1-2 minutes.

6. Add the ingredients; gently stir to mix well.

7. Properly close the top lid; make sure that the safety valve is properly locked.

8. Press “MEAT/STEW” Cooking function; set pressure level to “HIGH” and set the Cooking time to 6 minutes.

9. Allow the pressure to build to cook the ingredients.

10. After Cooking time is over press “CANCEL” setting. Find and press “NPR” Cooking function. This setting is for the natural release of inside pressure, and it takes around 10 minutes to slowly release pressure.

11. Slowly open the lid, take out the cooked recipe in serving containers. Serve warm.

Nutrition Information Per Serving:

Calories: 423 , Protein: 36 g , Fat: 34 g , Carbohydrates: 14 g

Garlic Pulled Pork:

Serves: 12

Preparation: Time: 5 minutes

Cooking Time: 95-100 minutes

Ingredients:

- 4-pounds pork shoulder, boneless and cut into 3 pieces

- 2 tablespoons soy sauce

- 2 tablespoons brown sugar

- 1 cup chicken broth

- 10 cloves garlic, finely chopped

- 2 tablespoons butter, melted at room temperature

Preparation:

1. In a mixing bowl, combine the broth, soy sauce, and brown sugar. Add the garlic and stir to combine.

2. Preheat your instant pot using the sauté setting and add the butter.

3. When warmed, add the pork pieces and stir-cook until browned on all sides.

4. Add the soy mix; stir gently.

5. Seal the lid and cook on high pressure for 90 minutes using the manual setting.

6. Let the pressure release naturally, about 10 minutes.

7. Uncover the instant pot; take out the meat and shred it using a fork.

8. Return the shredded meat to the instant pot and stir the mixture well.

9. Transfer to serving plates and serve.

Nutrition Information Per Serving:

Calories: 142 , Protein: 11.2 g , Fat: 8.2 g , Carbohydrates: 3.5 g

Simple Lamb Ribs and Sauce:

Serves: 2

Preparation: Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

- 4 lamb ribs

- 1 carrot, chopped

- 6 ounces veggie stock

- 1 tablespoon olive oil

- 1 tablespoon white flour

Preparation:

1. Set your instant pot on sauté mode, add the oil, heat it up, add lamb and brown it for a few minutes on all sides.

2. Add flour, carrot and stock stir, cover the pot, and cook on high for 20 minutes.

3. Serve lamb with carrots on the side and Cooking juice drizzled all over.

4. Enjoy!

Nutrition Information Per Serving:

Calories: 200 , Protein: 25 g , Fat: 4 g , Carbohydrates: 14 g

Rosemary Lamb:

Serves: 7-8

Preparation: Time: 8-10 minutes

Cooking Time: 50 minutes

Ingredients:

- 2 onions, chopped

- 2 rosemary sprigs

- 3 cups beef broth, low-sodium

- 2 lamb shanks, about 1 pound each

- 2 bay leaves

Preparation:

1. Take your instant pot and place over dry kitchen surface; open its top lid and switch it on.

2. Press “SAUTE”. Grease the pot with some Cooking oil.

3. Add the meat; stir-cook for 4-5 minutes to evenly brown. Set aside.

4. Add the onions; cook for 3-4 minutes until turn translucent and softened.

5. Add the meat and pour in the broth.

6. Add the remaining ingredients and stir well.

7. Close its top and make sure that its valve it closed to avoid spillage.

8. Press “MANUAL”. Adjust the timer to 40 minutes.

9. Pressure will slowly build up; let the added ingredients to cook until the timer indicates zero.

10. Press “CANCEL”. Now press “QPR” to quickly release pressure.

11. Open the top lid; transfer the cooked recipe in serving plates.

12. Remove the rosemary spring and bay leaves. Serve the recipe warm.

Nutrition Information Per Serving:

Calories: 318 , Protein: 37 g , Fat: 17 g , Carbohydrates: 3 g

Lamb Shanks Curry:

Serves: 5

Preparation: Time: 10 minutes

Cooking Time: 45 minutes

Ingredients:

- 3 pounds lamb shanks

- Kosher flavored vinegar

- Fresh ground black pepper

- 2 tablespoons ghee

- 2 medium carrots, roughly chopped

- 2 celery, chopped

- 1 large onion, chopped

- 1 tablespoon tomato paste

- 3 cloves, peeled and smashed

- 1 cup bone broth

- 1 teaspoon red boat fish sauce

- 1 tablespoon vinegar

Preparation:

1. Season the shanks with pepper and flavored vinegar.

2. Set your pot to sauté mode and add ghee, allow the ghee to melt and heat up.

3. Add shanks and cook for 8-10 minutes until a nice brown texture appears.

4. In the meantime, chop the vegetables.

5. Once you have a nice brown texture on your lamb, remove it from the instant pot and keep it on the side.

6. Add vegetable and season with flavored vinegar and pepper.

7. Add a tablespoon of ghee and mix.

8. Add vegetables, garlic clove, and tomato paste and give it a nice stir.

9. Add shanks and pour broth, vinegar, fish sauce.

10. Sprinkle a bit of pepper and lock up the lid.

11. Cook on HIGH pressure naturally over 45 minutes

12. Release the pressure naturally over 10 minutes.

13. Serve the shanks and enjoy!

Nutrition Information Per Serving:

Calories: 377 , Protein: 13 g , Fat: 16 g , Carbohydrates: 10 g

Lamb Coconut Curry:

Serves: 4-5

Preparation: Time: 5-8 minutes

Cooking Time: 15 minutes

Ingredients:

- 2 pounds lamb, diced

- A small bunch of lemongrass stalks, trimmed and diced

- 4 tablespoons minced chili

- 1-inch pieces ginger root, chopped

- 1 cup of coconut milk

Preparation:

1. Blend the lemongrass, ginger, and chili in a blender to make a paste.

2. Place your instant pot over a dry kitchen platform. Open the top lid and plug it on.

3. Add the paste, lamb, and coconut milk; gently stir to mix well.

4. Properly close the top lid; make sure that the safety valve is properly locked.

5. Press “MEAT/STEW” Cooking function; set pressure level to “HIGH” and set the Cooking time to 15 minutes.

6. Allow the pressure to build to cook the ingredients.

7. After Cooking time is over press “CANCEL” setting. Find and press “QPR” Cooking function. This setting is for quick release of inside pressure.

8. Slowly open the lid, take out the cooked recipe in serving containers. Serve warm.

Nutrition Information Per Serving:

Calories: 524 , Protein: 31g , Fat: 19g , Carbohydrates: 28g

Lamb Bean Hearty:

Serves: 6

Preparation: Time: 5 minutes

Cooking Time: 25 minutes

Ingredients:

- 1 ½ cups mixed beans, soaked for 12 hours and drained

- 1 ½ pound ground lamb

- 1 tablespoon paprika

- 1 (28-ounce) can diced tomatoes

- 2 cups beef broth

- Salt and pepper to taste

Preparation:

1. Open your instant pot.

2. Add all the ingredients; stir gently

3. Seal the lid and cook on high pressure for 25 minutes using the meat/ stew setting

4. Let the pressure release naturally, about 10 minutes.

5. Uncover the instant pot; transfer to serving plates and serve.

Nutrition Information Per Serving:

Calories: 427 , Protein: 27.6 g , Fat: 12.6 g , Carbohydrates: 19.4 g

Chapter 11: Soups and Stews

Pumpkin Soup

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 1 onion, chopped

- 2 cups sweet potato, chopped

- 30 oz. pumpkin puree

- 1 quart chicken stock

- 1 teaspoon garlic powder

Preparation:

1. Add all the ingredients in the Instant Pot.

2. Seal the pot. Press manual button and cook at high pressure for 8 minutes.

3. Release the pressure quickly.

4. Transfer the contents into a blender. Pulse until smooth.

5. Season with salt and pepper.

Serving Suggestion: Serve with Greek yogurt or sour cream.

Tip: Stir in coconut milk to the soup to make it creamier.

Nutritional Information Per Serving:

Calories 186 , Total Fat 1.4g , Saturated Fat 0.5g , Cholesterol 0mg , Sodium 812mg , Total Carbohydrate 41.7g , Dietary Fiber 10.2g , Total Sugars 15.6g , Protein 5.5g , Potassium 976mg

Lentil Soup

Serves: 2

Preparation: Time: 20 minutes

Ingredients:

- 1 onion, chopped

- 2 cloves garlic, chopped

- Dried herb mixture: 1/2 teaspoon of each (cumin, coriander, sumac, parsley, mint)

- 1/2 cup red lentils

- 3 cups vegetable broth

Preparation:

1. Select the sauté setting in the Instant Pot.

2. Add 2 tablespoons olive oil. Add the onion and cook for 3 minutes.

3. Add the garlic and dried herb mixture, cook for 2 minutes, stirring frequently.

4. Add the lentils and broth. Season with salt and pepper.

5. Seal the pot. Choose manual mode and cook at high pressure for 8 minutes.

6. Release the pressure quickly.

Serving Suggestion: Garnish with fresh cilantro and serve with pita bread.

Tip: You can also add a pinch of brown sugar.

Nutritional Information Per Serving:

Calories 254 , Total Fat 2.6g , Saturated Fat 0.7g , Cholesterol 0mg , Sodium 1150mg , Total Carbohydrate 36.3g , Dietary Fiber 15.9g , Total Sugars 4.4g , Protein 20.5g , Potassium 860mg

Chickpea Soup

Serves: 6

Preparation: Time: 35 minutes

Ingredients:

- 2 cups dry chickpeas, soaked in a bowl of water overnight

- 1 onion, chopped

- 2 carrots, chopped

- 4 teaspoons dried herb mixture (coriander, cumin, pepper, turmeric and all spice)

- 6 cups vegetable broth

Preparation:

1. Drain the chickpeas and set aside.

2. Set the Instant Pot to sauté. Add 2 tablespoons olive oil.

3. Add the onion and carrots. Season with salt. Cook for 5 minutes, stirring frequently.

4. Add the chickpeas and broth.

5. Lock the lid in place. Cook at high pressure for 15 minutes.

6. Release the pressure quickly.

Serving Suggestion: Garnish with fresh parsley leaves.

Tip: You can add tomato sauce and lemon juice to make the soup tastier.

Nutritional Information Per Serving:

Calories 297 , Total Fat 5.4g , Saturated Fat 0.8g , Cholesterol 0mg , Sodium 794mg , Total Carbohydrate 45.1g , Dietary Fiber 12.5g , Total Sugars 9.6g , Protein 18.1g , Potassium 882mg

Chicken & Tomato Soup

Serves: 6

Preparation: Time: 30 minutes

Ingredients:

- 3 cloves garlic, minced

- 1 lb. chicken breasts, cubed

- 28 oz. canned crushed tomatoes

- 6 cups chicken broth

- 1 teaspoon mixed garlic and onion powder

Preparation:

1. Set the Instant Pot to sauté.

2. Add 1 tablespoon olive oil. Cook the garlic until fragrant.

3. Add the chicken breast cubes. Cook until brown on both sides.

4. Pour in the rest of the ingredients.

5. Seal the pot. Set it to manual mode. Cook at high pressure for 10 minutes.

6. Release the pressure quickly.

Serving Suggestion: Sprinkle Parmesan on top of the soup and serve with yogurt.

Tip: You can add more vegetables to this soup if you like such as corn kernels and cubed zucchini.

Nutritional Information Per Serving:

Calories 237 , Total Fat 7g , Saturated Fat 1.9g , Cholesterol 67mg , Sodium 1083mg , Total Carbohydrate 12g , Dietary Fiber 4.3g , Total Sugars 8.1g , Protein 30g , Potassium 396mg

Chicken & Quinoa Stew

Serves: 6

Preparation: Time: 30 minutes

Ingredients:

- 1 1/4 lb. chicken thigh fillet, sliced into strips

- 4 cups butternut squash, chopped

- 4 cups chicken stock

- 1 cup onion, chopped

- ½ cup uncooked quinoa

Preparation:

1. Put the chicken in the Instant Pot.

2. Add the rest of the ingredients except the quinoa.

3. Cover the pot. Turn it to manual and cook at high pressure for 8 minutes.

4. Release the pressure naturally.

5. Stir the quinoa into the stew.

6. Set it to sauté and Cook for 15 minutes. Serve and enjoy

Serving Suggestion: Top with croutons.

Tip: Add bay leaf and dried herbs to make the soup more flavorful.

Nutritional Information Per Serving:

Calories 251 , Total Fat 4.2g , Saturated Fat 1g , Cholesterol 73mg , Sodium 574mg , Total Carbohydrate 22.3g , Dietary Fiber 3.3g , Total Sugars 3.3g , Protein 31g , Potassium 623mg

Vegetable & Lentil Soup

Serves: 5

Preparation: Time: 30 minutes

Ingredients:

- 6 cloves garlic, minced

- 4 cups mixed vegetables (cabbage, carrots, bell pepper, potatoes), chopped

- 5 tablespoons mixed spices (cumin, coriander, curry powder, turmeric, all spice)

- 6 cups chicken stock

- 1 1/4 cup green lentils

Preparation:

1. Pour 2 tablespoons olive oil into the Instant Pot. Cook the garlic for 2 minutes.

2. Add the vegetables and spices. Season with salt. Cook for 5 minutes.

3. Pour in the stock and add the lentils.

4. Seal the pot. Choose manual mode. Cook at high pressure for 12 minutes.

5. Release the pressure naturally.

Serving Suggestion: Sprinkle chili flakes on top.

Nutritional Information Per Serving:

Calories 257 , Total Fat 1.7g , Saturated Fat 0.3g , Cholesterol 0mg , Sodium 1515mg , Total Carbohydrate 44.9g , Dietary Fiber 22.2g , Total Sugars 1.9g , Protein 16.2g , Potassium 761mg

Carrot Soup

Serves: 3

Preparation: Time: 30 minutes

Ingredients:

- 1 onion, chopped

- 1 lb. carrots, cubed

- 1/4 teaspoon cumin powder

- 1/4 teaspoon smoked paprika

- 3 cups vegetable broth

Preparation:

1. Choose the sauté setting in the Instant Pot. Pour in 2 tablespoons olive oil.

2. Add the onion and cook for 2 minutes.

3. Add the rest of the ingredients.

4. Cover the lid. Set manual button and cook at high pressure for 5 minutes.

5. Release the pressure naturally.

6. Transfer the contents to a blender. Blend until smooth.

7. Season with salt and pepper.

Serving Suggestion: Garnish with fresh cilantro.

Tip: You can also add chopped ginger if you like.

Nutritional Information Per Serving:

Calories 116 , Total Fat 1.5g , Saturated Fat 0.4g , Cholesterol 0mg , Sodium 869mg , Total Carbohydrate 19.4g , Dietary Fiber 4.6g , Total Sugars 9.7g , Protein 6.6g , Potassium 751mg

Lentil & Spinach Soup

Serves: 4

Preparation: Time: 35 minutes

Ingredients:

- 1 cup onion, diced

- 4 teaspoons spice mixture (cumin, turmeric, thyme)

- 1 cup dry brown lentils

- 4 cups vegetable broth

- 6 cups baby spinach

Preparation:

1. Choose the sauté function in the Instant Pot. Add in 1 tablespoon of olive oil. Cook the onion for 2 minutes.

2. Add the spice mixture. Season with salt and pepper.

3. Add the lentils and broth.

4. Secure the lid. Select manual setting. Cook at high pressure for 12 minutes.

5. Release the pressure quickly.

6. Stir in the spinach and wait for it to wilt.

7. Season with salt and pepper.

Serving Suggestion: Serve with toasted whole wheat bread.

Tip: Add a stalk of celery to the soup.

Nutritional Information Per Serving:

Calories 230 , Total Fat 2.1g , Saturated Fat 0.5g , Cholesterol 0mg , Sodium 803mg , Total Carbohydrate 34.1g , Dietary Fiber 16.3g , Total Sugars 3.1g , Protein 18.8g , Potassium 958mg

Greek Veggie Soup

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 1 clove garlic, minced

- 3 cups cabbage, shredded

- 2 carrots, minced

- 4 cups vegetable broth

- 15 oz. canned roasted tomatoes

Preparation:

1. Pour 2 tablespoons of olive oil into the Instant Pot.

2. Add the garlic and cabbage. Cook for 5 minutes.

3. Add the carrots and cook for 2 more minutes.

4. Pour in the broth and tomatoes. Season with salt and pepper.

5. Seal the pot. Set it to soup mode and adjust time to 10 minutes.

6. Release the pressure naturally.

Serving Suggestion: Top with crumbled feta cheese.

Tip: You can also sauté the garlic with onion.

Nutritional Information Per Serving:

Calories 94 , Total Fat 1.4g , Saturated Fat 0.4g , Cholesterol 0mg , Sodium 1061mg , Total Carbohydrate 12.9g , Dietary Fiber 4g , Total Sugars 6.8g , Protein 6.8g , Potassium 644mg

Veggie Stew

Serves: 4

Preparation: Time: 40 minutes

Ingredients:

- 1 onion, minced

- 1 package mixed frozen vegetables (carrots, potatoes, beans, broccoli)

- 4 cups vegetable broth

- 20 oz. tomato sauce

- 2 tsp. Italian seasoning

Preparation:

1. Set the Instant Pot to sauté. Add 1 tablespoon of olive oil. Cook the onion for 1 minute.

2. Add the frozen vegetables. Cook for 3 to 5 minutes or until a little soft.

3. Add the rest of the ingredients. Cover the pot and set it to manual.

4. Cook at high pressure for 15 minutes.

5. Release the pressure naturally.

6. Season with salt and pepper.

Serving Suggestion: Serve with toasted bread.

Tip: Thicken the soup by adding corn starch diluted in water.

Nutritional Information Per Serving:

Calories 138 , Total Fat 2.5g , Saturated Fat 0.5g , Cholesterol 2mg , Sodium 1536mg , Total Carbohydrate 22.1g , Dietary Fiber 4.8g , Total Sugars 10.1g , Protein 8.7g , Potassium 1035mg

Carrot & Mushroom Soup

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 1 onion, diced

- 2 stalks celery, sliced

- 2 carrots, sliced

- 1/4 cup mushroom

- 4 cups chicken stock

Preparation:

1. Add 1 tablespoon olive oil to the pot.

2. Cook the onion, celery, carrots and mushroom for 5 minutes.

3. Pour in the stock. Close the pot. Select manual mode. Cook at high pressure for 10 minutes.

4. Release the pressure naturally.

Serving Suggestion: Garnish with lemon zest.

Tip: Add bay leaf to the soup.

Nutritional Information Per Serving:

Calories 71 , Total Fat 1.2g , Saturated Fat 0.3g , Cholesterol 0mg , Sodium 1586mg , Total Carbohydrate 13.4g , Dietary Fiber 3g , Total Sugars 7.1g , Protein 2.9g , Potassium 377mg

White Bean & Swiss Chard Stew

Serves: 8

Preparation: Time: 15 minutes

Ingredients:

- 1 lb. dried Great Northern beans, rinsed and soaked overnight

- 2 teaspoons dried herbs (rosemary, oregano)

- 28 oz. canned roasted tomatoes

- 1 bunch Swiss chard, chopped into ribbons

- 4 cups vegetable stock

Preparation:

1. Pour 1 tablespoon olive oil into the Instant Pot.

2. Add the beans, dried herbs and tomatoes.

3. Season with salt and pepper. Cook for 1 minute.

4. Pour in the broth. Seal the pot.

5. Choose bean/chili function.

6. Release the pressure quickly.

7. Select the sauté button.

8. 1Add the Swiss chard and cook for 3 minutes.

Serving Suggestion: Sprinkle Parmesan cheese on top.

Tip: Add red pepper flakes if you like it spicy.

Nutritional Information Per Serving:

Calories 241 , Total Fat 0.8g , Saturated Fat 0.2g , Cholesterol 0mg , Sodium 201mg , Total Carbohydrate 44.5g , Dietary Fiber 14.6g , Total Sugars 3.6g , Protein 15.1g , Potassium 1067mg

White Bean & Kale Soup

Serves: 10

Preparation: Time: 30 minutes

Ingredients:

- 1 white onion, chopped

- 4 cups vegetable stock

- 28 oz. canned diced tomatoes

- 30 oz. white cannellini beans

- 4 cups kale

Preparation:

1. Pour 3 tablespoons olive oil to the Instant Pot.

2. Sauté the white onion for 3 minutes.

3. Add the rest of the ingredients.

4. Switch it to manual setting.

5. Cover the pot and cook at high pressure for 10 minutes.

6. Release the pressure naturally.

7. Stir in the kale.

8. Cover the pot and wait for the kale to wilt before serving.

Serving Suggestion: Serve with toasted bread.

Tip: Add celery stalk to the soup.

Nutritional Information Per Serving:

Calories 206 , Total Fat 0.5g , Saturated Fat 0.1g , Cholesterol 0mg , Sodium 143mg , Total Carbohydrate 39.2g , Dietary Fiber 14.5g , Total Sugars 8.1g , Protein 12.5g , Potassium 1139mg

Bacon & Potato Soup

Serves: 6

Preparation: Time: 40 minutes

Ingredients:

- 4 slices bacon, sliced in half

- 1/2 cup onion, chopped

- 1 1/2 lb. potatoes, diced

- 2 cups chicken stock

- 1/2 cup sour cream

Preparation:

1. Pour 1 tablespoon olive oil into the Instant Pot.

2. Add the bacon and cook until crispy.

3. Drain in paper towel and then chop.

4. Add the onion and cook for 2 minutes.

5. Add the potatoes and stock.

6. Cover the pot. Set it to manual. Cook at high pressure for 10 minutes.

7. Release the pressure naturally.

8. Transfer the contents to a blender.

9. Puree until smooth.

10. Stir in the sour cream.

11. Top with the crispy bacon bits.

Serving Suggestion: Garnish with chopped chives

Tip: You can use butter instead of olive oil.

Nutritional Information Per Serving:

Calories 195 , Total Fat 9.6g , Saturated Fat 4.3g , Cholesterol 22mg , Sodium 565mg , Total Carbohydrate 20g , Dietary Fiber 2.9g , Total Sugars 2g , Protein 7.6g , Potassium 580mg

Lemon Chicken Soup

Serves: 4

Preparation: Time: 30 minutes

Ingredients:

- 3 chicken breast fillets

- 1 onion, diced

- 1 teaspoon garlic powder

- 2 tablespoons lemon juice

- 6 cups chicken stock

Preparation:

1. Put all the ingredients except the lemon juice in the Instant Pot. Mix well.

2. Choose manual setting. Cook at high pressure for 10 minutes.

3. Release the pressure naturally.

4. Remove the chicken and shred.

5. Put it back to the pot and press sauté.

6. Stir in the lemon juice.

7. Season with salt and pepper.

Serving Suggestion: Garnish with fresh thyme leaves.

Nutritional Information Per Serving:

Calories 238 , Total Fat 9.1g , Saturated Fat 2.5g , Cholesterol 97mg , Sodium 1243mg , Total Carbohydrate 4.3g , Dietary Fiber 0.7g , Total Sugars 2.6g , Protein 33.2g , Potassium 345mg

Chapter 12: Dessert Recipes

Cherry-Peach Compote with Greek Yogurt

Serves: 4

Prep Time: 10 minutes + 1 hour cooling time

Cook Time: 5 minutes

Ingredients:

- 4 peaches, halved, pitted, and thinly sliced

- 1 lb. cherries, pitted and halved

- 2 cups red wine

- ¾ cup coconut sugar

- 1 ½ cups Greek yogurt

What you’ll need from the store cupboard:

- 1 tsp cinnamon powder

- 1 tsp vanilla extract

- 1 tbsp date syrup

Preparation:

1. In a medium bowl, combine peaches, cherries, and cinnamon. Toss and set aside.

2. In a medium saucepan, mix the red wine with coconut sugar, and heat over medium heat until the sugar dissolves and mixture syrupy, 5 minutes. Stir frequently.

3. Pour the hot syrup over the fruits and set aside to cool for 1 hour.

4. In another medium bowl, combine the Greek yogurt, vanilla, and date syrup.

5. Plate the fruits and top with generous dollops of the yogurt mixture.

6. Serve.

Nutrition Facts per Serving

Calories 193 , Fats 0.4g , Carbs 41.01g , Net Carbs 39.11g , Protein 8.07g

Roasted Peach and Orange Crostini

Serves: 4

Prep Time: 5 minutes + 1-hour chilling time

Cooking Time: 25 minutes

Ingredients:

- 1/3 cup Greek yogurt

- 8 oz cream cheese, room temperature

- 3 peaches, pitted and thinly sliced

- 1 orange, 3 tbsp of juice

- 8 slices whole-grain baguette, toasted

What you’ll need from the store cupboard:

- 1/3 cup coconut sugar

- A pinch cinnamon powder

- A pinch nutmeg powder

- 1 tbsp date syrup for drizzling

Preparation:

1. In a food processor, add the yogurt, cream cheese, coconut sugar, cinnamon, and nutmeg. Process until well blended. Transfer mixture to a bowl, cover with a plastic wrap and refrigerate for 1 hour.

2. Preheat the oven to 425 F and line a baking sheet with parchment paper. Set aside.

3. In a bowl, add the peaches and drizzle with the orange juice. Toss and transfer the peaches to the baking sheet. Roast in the oven until the peaches are tender, 20 to 25 minutes.

4. After, arrange the toasted bread (crostini) on a clean flat surface, spread with the Greek yogurt, and share the peaches on top. Drizzle with the date syrup.

5. Plate and serve.

Nutrition Facts per Serving

Calories 360 , Fats 27.12g , Carbs 24.1g , Net Carbs 20.9g , Protein 8.44g

Pumpkin Yogurt Parfait

Serves: 4

Prep Time: 5 minutes

Chilling Time: 30 minutes ,

Ingredients:

- 1 (15 oz) can pumpkin puree

- 1 ¼ cup Greek yogurt

- A handful of walnuts for garnishing

What you’ll need from the store cupboard:

- 1 tsp vanilla extract

- 2 tbsp date syrup

- 2 ½ tbsp coconut sugar

- A pinch nutmeg powder

- 2 tsp cinnamon powder

Preparation:

1. In a medium bowl, combine the pumpkin puree, yogurt, vanilla, date syrup, coconut sugar, nutmeg, and cinnamon. Puree using an immersion blender until smooth. Adjust the taste with more coconut sugar as desired.

2. Divide the mixture into serving glasses and refrigerate for 20 to 30 minutes.

3. Remove from the fridge, top with the walnuts, and drizzle with more date syrup as desired.

4. Serve immediately.

Nutrition Facts per Serving

Calories 418 , Fats 25.63g , Carbs 36.77g , Net Carbs 28.57g , Protein 15.6g

Chocolate-Coated Dates

Serves: 4

Prep Time: 15 minutes

Cook Time: 1 minute

Chilling Time: 1 hour ,

Ingredients:

- 16 dates

- 16 pecans, toasted

- 1 ½ cups unsweetened chocolate chips

- 1 tbsp shelled pistachios, crushed

- 1 tbsp desiccated coconut

What you’ll need from the store cupboard:

- 2 tsp date syrup

- 1 tsp extra virgin olive oil

- 1 tsp cinnamon powder

Preparation:

1. Line a baking sheet with parchment paper and set aside.

2. Cut a slit in the dates, remove the pits, and replace with a pecan each. Close up the dates and set aside.

3. In a medium safe microwave bowl, add the chocolate, date syrup, olive oil, and cinnamon. Microwave for 1 minute while stirring at every 10-second interval until the chocolate melts completely.

4. Remove the bowl and coat each date in the chocolate mixture.

5. Arrange the dates on the baking tray and sprinkle with the pistachios and coconut.

6. Freeze for 1 hour, remove and leave at room temperature for 10 minutes.

7. Serve and enjoy!

Nutrition Facts per Serving

Calories 229 , Fats 12.92g , Carbs 30.01g , Net Carbs 25.71g , Protein 2.61g

Cashew and Peanut Rice Pudding

Serves: 4

Prep Time: 5 minutes

Cook Time: 55 minutes

Ingredients:

- 2 cups 2 % skimmed milk

- 1 cup heavy cream

- 1 cup brown rice, rinsed

- 1/3 cup organic evaporated milk

- ½ cup toasted cashews and walnuts, crushed

What you’ll need from the store cupboard:

- 2 tsp vanilla extract

- 2 tsp cinnamon powder

- 3 tbsp granulated sugar

- 2 tbsp grass-fed butter, room temperature

- Date syrup for topping

Preparation:

1. In a large pot, combine the skimmed milk, heavy cream, vanilla, and cinnamon. Heat over medium temperature and just when about boiling, remove from the fire and set aside to cool completely.

2. Stir in the rice, sugar, and 1 cup of water. Bring to a boil over medium heat and then simmer for 30 to 40 minutes while stirring regularly.

3. Add more water as the liquid on the rice dries out with frequent stirring until the rice is moist and fully cooked, 10 to 15 minutes.

4. Turn off the heat and stir in the butter and evaporated milk until well combined.

5. Dish the pudding into serving bowls, top with some date syrup, the cashews, and peanuts.

6. Serve immediately or chilled.

Nutrition Facts per Serving

Calories 646 , Fats 39.77g , Carbs 62.14g , Net Carbs 58.74g , Protein 12.69g

Apple Crisp

Serves: 5

Time: 15 Minutes

Ingredients:

- ¼ Cup Brown Sugar

- 1 Cup Rolled Oats

- 1 Tablespoon Maple Syrup

- 2 Teaspoons Cinnamon

- 5 Apples, Cut into Chunks

Preparation:

1. Place all your ingredients into your instant pot, and then pour in a half a cup of water. Add in a pinch of salt.

2. Mix well, and then seal your instant pot. Cook on high pressure for eight minutes, and then allow for a natural pressure release.

3. Allow it to sit for five minutes so the sauce has time to thicken before serving warm or room temperature.

Nutritional Info per Servings:

Calories: 218 , Protein: 2.8 Grams , Fat: 1.5 Grams , Carbs: 52.4 Grams , Sodium: 5 mg

White Bean Dip

Serves: 8

Time: 30 Minutes

Ingredients:

- 30 Ounces Cannellini Beans, Rinsed & Drained

- 2 Cloves Garlic

- ¼ Cup Olive Oil

- ¼ Cup Vegetable Stock

- 1 Teaspoon Italian Seasoning

Preparation:

1. Start by adding your vegetable stock and beans into your instant pot, and then press the chili function.

2. When the time is up, allow for a natural pressure release.

3. Transfer this into the blender, and then add in your remaining ingredients.

4. Blend until smooth, and serve with bread or crackers.

Nutritional Info per Servings:

Calories: 411 , Protein: 25.1 Grams , Fat: 7.4 Grams , Carbs: 64.1 Grams , Sodium: 27 mg

Glazed Apples

Serves: 4

Time: 15 Minutes

Ingredients:

- 1/3 Cup Demerara Sugar

- ¼ Cup Raisins

- ¾ Teaspoon Cinnamon

- Olive Oil as Needed

- ¾ Cup Red Wine / 4 Apples, Cored

Preparation:

1. Throw all your ingredients into your instant pot and cook on high pressure for ten minutes.

2. Use a quick release and serve drizzled in olive oil.

Nutritional Info per Servings:

Calories: 227 , Protein: 0.9 Grams , Fat: 0.5 Grams , Carbs: 51.4 Grams , Sodium: 9 mg

Nutmeg Apple Crisp

Serves: 4

Time: 20 Minutes

Ingredients:

- 1 Cup Water

- 2 Tablespoons Honey, Raw

- ¼ Teaspoon Nutmeg

- 1 Teaspoon Cinnamon

- 4 Apples, Peeled, Cored & Diced

Topping:

- 2/3 Cup Rolled Oats, Old Fashioned

- 1/3 Cup Flour

- ¼ Cup Brown Sugar

- ¼ Cup Butter, Unsalted & Melted

- ¼ Tablespoon Nutmeg

- ½ Tablespoon Cinnamon

- Pinch Sea Salt

Preparation:

1. Combine your nutmeg, honey, cinnamon and apples. Toss well. Transfer to ramekins. Top with topping ingredients, and mix well. Cover and then add water into your instant pot. Add in a trivet with your ramekins on top.

2. Secure the lid, and then cook on high pressure for seven minutes, and use a quick release.

Nutritional Info per Servings:

Calories: 128 , Protein: 3.7 Grams , Fat: 13.2 Grams , Carbs: 67.8 Grams , Sodium: 128 mg

Lavender Crème Brule

Serves: 4

Time: 25 Minutes

Ingredients:

- 5 Egg Yolks

- 2 Cups Heavy Cream

- 1 Tablespoon Vanilla Extract

- ½ Cup Sugar

- 1 Cup Water

- ¼ Cup Sugar, Superfine

- ½ Tablespoon Lavender Buds

Preparation:

1. Beat your egg yolks, cream and vanilla extract with your sugar.

2. Divide between four ramekins.

3. Add a cup of water into your instant pot with a trivet on top.

4. Arrange the ramekins on your trivet and cook on high pressure for thirteen minutes.

5. Do a quick release and then cool in the fridge for four hours.

6. Sprinkle with lavender buds and sugar before serving.

Nutritional Info per Servings:

Calories: 377 , Protein: 4.6 Grams Fat: 27.8 Grams , Carbs: 27.8 Grams Sodium: 33 mg

Chapter13 Appendix：Measurement Conversion Charts

Conclusion

Thank you for downloading my book and trying out my 5 ingredient Mediterranean diet recipes! If you enjoyed them, please consider leaving a review at Amazon, it would mean a lot to me!

Table of Contents

Introduction

Chapter 1: Mediterranean Diet

History of the Mediterranean Diet

How the Mediterranean Diet Work

The incredible benefits of eating the Mediterranean way

Chapter 2: The Mediterranean Kitchen

Clean Your Kitchen Out

Should I Buy Organic? What About Frozen?

Kitchen Tools and Utensils

Chapter 3: The Mediterranean Diet Food List

What You Can Eat

Foods to Avoid

Chapter 4: Starting the Mediterranean Diet

Step 1: Learn the Mediterranean Diet Pyramid

Step 2: Write a Shopping List and Go Shopping

Step 3: Write a Meal Plan

Step 4: Adopt the Mediterranean Lifestyle

Chapter 5: The Popular Power Pressure Cooker-Instant Pot

The Benefits of Instant Pot

Useful Tips for Instant Pot Usage

Chapter 6: Breakfast Recipes

Chickpea Egg Bowl

Fresh Cheese with Tomato

Broccoli & Eggs

Garlic Eggs

Banana Quinoa

Almond Risotto

Coconut Risotto

Breakfast Quinoa

Coconut Yogurt

Squash & Apple Porridge

Refreshing Mango and Pear Smoothie

Barley Porridge

Strawberry and Rhubarb Smoothie

Cheesy Zucchini Omelette

Easy to Munch Olive Cherry and Olive Bites

Power Packed Oatmeal

Banana Steel Oats

Hearty Pumpkin Oats

Cool Red Pepper and Olive Omelette

Avocado and Blueberry Medley

Herbed Parmesan Walnuts

Chapter 7: Poultry Recipes

Italian Chicken

Lemon Garlic Chicken

Chicken with Salsa & Cilantro

Chicken & Rice

Chicken Shawarma

Mediterranean Chicken

Lime Chicken with Black Beans

Mediterranean Chicken Wings

Honey Balsamic Chicken

Turkey Verde with Brown Rice

Turkey with Basil & Tomatoes

Chicken with Spanish Rice

Turkey Meatloaf

Turkey Sausage, Fresh Herbs & Feta

Turkey Lasagna

Chapter 8: Vegetable Recipes

Awesome Eggplant Salad

Tender Watermelon and Radish Salad

Tasty Yogurt and Cucumber Salad

Completely Herbed Up Feisty Baby Potatoes

Mesmerizing Brussels and Pistachios

Fancy Greek Orzo Salad

Spice Lover’s Kale Chips

Cheesy Roasted Broccoli

Mashed Celeriac

Mediterranean Kale Dish

Chapter 9: Fish & Seafood Recipes

Lemon Pepper Salmon

Shrimp in White Wine

Tuna with Lemon Butter Sauce

Mediterranean Cod

Shrimp with Tomatoes & Feta

Mussels in Garlic Butter Sauce

Fish Stew with Tomatoes & Olives

Rosemary Salmon

Salmon with Tahini Sauce

Fish & Potatoes

Sautéed Shrimp with Garlic Couscous

Salmon with Garlic & Basil Potatoes

Mediterranean Fish Fillet

Mediterranean Fish Dinner

Fish with Pesto Pasta

Chapter 10: Meat Recipes

Tasty Beef and Broccoli:

Beef Corn Chili:

Balsamic Beef Dish

Soy Sauce Beef Roast:

Rosemary Beef Chuck Roast:

Pork Chops and Tomato Sauce:

Pork Potato:

Coffee Flavored Pork Ribs:

Tomato Pork Paste:

Garlic Pulled Pork:

Simple Lamb Ribs and Sauce:

Rosemary Lamb:

Lamb Shanks Curry:

Lamb Coconut Curry:

Lamb Bean Hearty:

Chapter 11: Soups and Stews

Pumpkin Soup

Lentil Soup

Chickpea Soup

Chicken & Tomato Soup

Chicken & Quinoa Stew

Vegetable & Lentil Soup

Carrot Soup

Lentil & Spinach Soup

Greek Veggie Soup

Veggie Stew

Carrot & Mushroom Soup

White Bean & Swiss Chard Stew

White Bean & Kale Soup

Bacon & Potato Soup

Lemon Chicken Soup

Chapter 12: Dessert Recipes

Cherry-Peach Compote with Greek Yogurt

Roasted Peach and Orange Crostini

Pumpkin Yogurt Parfait

Chocolate-Coated Dates

Cashew and Peanut Rice Pudding

Apple Crisp

White Bean Dip

Glazed Apples

Nutmeg Apple Crisp

Lavender Crème Brule

Chapter13 Appendix：Measurement Conversion Charts

Conclusion