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Pressure Cooker: 22 Amazing Pressure Cooker Recipes for Losing Your Weight

 

Pressure Cooker

22 Amazing Pressure Cooker Recipes for Losing Your Weight

Table of Contents

Introduction

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Chapter 1 – So Many to Choose From….

Chapter 2 – Cooking Tips

[+ Chapter 3- Dinner Recipes +]

[+ Chapter 4- Lunch Recipes +]

[+ Chapter 5- Soups and Stews +]

Conclusion

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Copyright Notice

© Copyright 2015 by Brian Frey – All rights reserved.

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

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Disclaimer

While all attempts have been made to verify the information provided in this book, the author does not assume any responsibility for errors, omissions, or contrary interpretations of the subject matter contained within. The information provided in this book is for educational and entertainment purposes only. The reader is responsible for his or her own actions and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Introduction

Pressure cooking easily rectifies some of today’s biggest problems adversely affecting American society. Obesity has reached epidemic levels and as a consequence health and healthcare costs suffer greatly. Cooking foods at normal, sea-level based pressures and boiling points means that foods must be cooked longer. This, in turn, causes nutrients and vitamins to break down, dissolve, evaporate, or otherwise be modified or destroyed. So even if we think we’re eating ok odds are pretty good that we are cheating ourselves.

Pressure cooking creates an air tight seal of pressure within its chamber that blankets the food. This allows the food to be cooked for shorter periods of time without destroying inherent properties so that they end up in us! For example, if you put a standard pot of water on the stove eventually it would all evaporate and disperse into the air along with the nutrients and broken down protein molecules. This obviously means that you get none of these benefits. But if the lid is sealed and the food itself cooks under higher temps resulting in less time over the fire (or burner) the vitamins and other good properties can stay in it and will eventually find their way to you!

As with any technique of cooking, some foods work better than others for this method. For instance, beans are highly recommended, whereas, vegetables are not as they will turn to mush. This makes them an excellent addition for soups and stews where the nutrients will end up in the broth that eventually we will consume or use as stock. Proteins are excellent for they retain more of their building blocks in an unaltered or a slightly modified form, thus, they give you more energy.

All in all, it is a great platform for losing weight if you use the right foods. Here are twenty-two recipes to guide you through and help you learn which foods work best for helping you formulate and stick to your weight-loss goals. Preceded by a short chapter detailing and explaining the tools of the trade to further help you reap the rewards of pressure cooking!

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Chapter 1 – So Many to Choose From….

Pressure cookers come in many shapes and sizes so it can be a little confusing as to which one is the best ‘fit’ for you. But before can make a decision based upon their differences you must have a basic familiarity and working knowledge of their parts.

Options

You would think a trip to the store to buy a pressure cooker would not be a stressful event. You want a basic one, one that gets the job done and one that’s in the size best befitting your culinary needs. Turns out that for every size there are different shapes and for every differing shape there are various types and categories. Before you throw yours hands up and walk away read this simple chart that delineating the differences and compare them to your priorities and preferences.

Size

All types are available in sizes small through extra-large, some recommend buying one size larger than your first thought this is up to you but consider costs , used counter space, and storage space.

Also keep in mind that foods such as soups, stews, and bean are often cooked in large batches in the pressure cooker as they retain their natural flavors and nutrients, thereby, getting bagged and frozen for weeks in advance. Furthermore, pressure cookers can only be filled 1/2 to 2/3’s full for certain foods, so be aware that a 6 quart pressure cooker will not always result in the cooking of 6 quarts. And, buying a large size does not mean that you will be able to use more cooking accessories such as steamers, whole sized foods such as chickens and turkeys, or use certain pans and/or ramekins.

A good rule of thumb is that when you buy large you can still make a small meal, but, when you buy small you cannot make a large meal.

Stovetop vs. Electric Pressure Cookers

Most likely the biggest difference in pressure cookers to a casual observer will be between the stovetop and electric versions. At first glance it may seem like opting for the electric version is a no-brainer as it basically does everything for you through preprogrammed timing mechanisms. As with anything, the more experienced hail one version over the other, but, aside from timing mechanisms, and a few other insignificant things that we will cover later, there are no major differences. For example, due to differences in the origins and placement of the heating coils, most electric pressure cookers take a few more minutes to warm up, but, it is still a shorter time then is found in other cooking methods such as baking or steaming.

A second set of minor differences between the stovetop and electric pressure cookers is in the placement of the lid locks. While the construction and the inability to be opened when the chamber is pressurized are the same, the differences lie in the placement of the locks on the lid itself. Even though variations on lock placement exist within products of the same type, it is an important thing to note. Small things become nuisances and nuisances often become road blocks and excuses not to engage in a certain activity.

Durability and Construction

Most of the standard pressure cookers that are available for purchase are constructed of 1 of two basic materials: aluminum or stainless steel. While both are viable, the difference lies in the ability to retain heat. If possible, opt for stainless steel as it offers more conductivity and retention.

Handles

This should go without saying and be a matter of common sense, but be sure that there are an adequate number of handles for the size cooker purchased. Any pressure cooker that larger than four quarts should have two small handles and one large handle, commonly referred to as a “helper handle”, to help ensure the safe removal of the lid.

Pressure Regulator

Pressure regulators let you know when adequate pressure levels are achieved in the chamber to be cooking your food. There are three types of pressure regulators with the optimal choice being one based upon preference. Aside from the way they inform the cook of internal events there are no major differences.

Pressure Release Valves

Pressure cooker recipes require one of three methods to be used to release pressures. These are all based upon internal mechanisms activated by outside forces (such as hitting a button or dousing in a fluid or substance.).

#
p<>{color:#000;}. The quick release method- The process of opening a certain valve to quickly release the encapsulated steam. Not all models of pressure cookers offer this method as an option. Be sure to read packaging information if looking to purchase this option.


#
p<>{color:#000;}. The natural release method- The pressure is released by slowly removing the cooker from the heat source or burner.


#
p<>{color:#000;}. The cold-water method- The pressure is quickly released by dousing the cooking pot with cold water.

PSI or per square inch

Most recipes call for cooking meats and other hardy foods on high psi or 15 psi. Because of this a lot of pressure cookers come with only one heat setting: hi or 15 psi. While it makes for ease of cooking as you have to figure out is the correct time spent under pressure, it is not a good option if you plan to cook certain types of fish, vegetables, or certain ‘delicate’ grains such as quinoa that benefit from a slower cooking time and slightly lowered temperature.

To reconcile this discrepancy, more and more units are being sold on the market offering both hi and low setting, with hi equaling 15 psi and low equaling 10 psi.

The decrease in the temperature and increase in the cooking time is so slight it is inconsequential and has no affect upon the quality or integrity of the resulting meal. Certain foods are destroyed under high temperatures; therefore, the valuable components are not available for consumption. The slight modification solves this.

Extras

Some of the makes and models come as a 5-7 piece package deal offering various pieces such as a steamer basket, glass lids, etc. The decision to buy this is based upon many factors and should be based upon individual factors such as price and budget, practicality, and if there is or will be any actual using of the extra pieces. Depending upon your goals and culinary needs it might be more beneficial for to you to purchase a more upscale single unit without the accessories.

[] Chapter 2 – Cooking Tips

Cooking Tips

*
p<>{color:#000;}. Always check for cracks in the gasket.

*
p<>{color:#000;}. To help pro-long the cookers life keep it lubricated with a vegetable oil.

*
p<>{color:#000;}. Ensure that the valves stay clean. This is particularly true after cooking beans as they can build up within the valve an block escaping steam. This could lead to the steam building in the chamber and lead to an explosion.

*
p<>{color:#000;}. Be mindful of possibly rising liquids and food levels. In the name of safety try not to fill the unit more then 2/3’s in height

*
p<>{color:#000;}. When making foods such as rice do not fill the unit above the halfway point.

*
p<>{color:#000;}. Learn a variety of cooking methods when using your pressure cooking. Many individuals simply boil food with the cooker and never fully learn how a pressure cooker can bring out the many natural flavors of foods. Leave boiling for soups and stews and learn the full array of methods for use with a pressure cooker.

*
p<>{color:#000;}. Use fresh herbs if possible and when using dry ‘wake them up’ first by lightly rubbing them.

*
p<>{color:#000;}. When possible use aromatics.

*
p<>{color:#000;}. Not everything is suitable for the pressure cooker. Either do some research or prepare yourself for some trial an error!

*
p<>{color:#000;}. Pressures necessary for cooking change due to one’s proximity to sea-level. See the chart below.

*
p<>{color:#000;}. Before cooking consult a cooking time chart for exact times. While one is listed below it is by no means exhaustive.

*
p<>{color:#000;}. Remember to always use fresh, organic foods, herbs, and liquids in your pressure cooker and in your marinades.

*
p<>{color:#000;}. Always use low sodium or no salt added foods regardless if it is fresh, frozen, or canned.

[] Chapter 3- Dinner Recipes

After a long day’s work we don’t want to spend large amounts of time on our feet cooking only to spend twenty minutes eating and having to spend an hour cleaning. Pressure cooking allows for the quick transfer of foods regardless if they are fresh, frozen, or canned. Plus because it retains the vitamins and nutrients it retains most of its natural flavors, tasting better and cause you to cut back on excess sodium laden sauces and seasonings.

[All of the recipes are configured for a stovetop pressure cooker with the thinking that you will make the necessary changes based upon your circumstances. Recipes are also compiled with the implication of all ingredients being fresh, organic, and lowest in sodium.*]

1. Chicken Tacos

 

 

Ingredients:

*
p<>{color:#000;}. 1/2 tablespoon coconut oil


*
p<>{color:#000;}. 1 teaspoon chili powder


*
p<>{color:#000;}. 1 chicken breast


*
p<>{color:#000;}. 1 tablespoon parsley


*
p<>{color:#000;}. 2 diced cherry tomatoes


*
p<>{color:#000;}. 1 cup Chinese cabbage


*
p<>{color:#000;}. 2-3 tortillas

 

Brown chicken in the bottom of cooker until browned in color. Remove from the cooker and shred with two forks. Place shredded chicken back into cooker and turn stoves burner to high letting the pressure cooker go until it read 15 psi and releases steam * do not worry about burning yourself due to escaping steam by opening the lid to early; the lid will not open until unit is depressurized and void of most steam.

 

While the chicken is cooking chop parsley, tomatoes, Chinese cabbage and warm the tortillas over medium-low heat.

2. Salsa Chicken

For this recipe consider getting a whole chicken, cutting it up, and making enough for other meals by freezing the unused portions.

 

 Ingredients:


*
p<>{color:#000;}. Fresh tomatoes pureed (type is a matter of taste preference) enough to make 12-14 oz.


*
p<>{color:#000;}. 2 tablespoon coconut oil


*
p<>{color:#000;}. I whole chicken skin on


*
p<>{color:#000;}. Cooking wine (white or red)


*
p<>{color:#000;}. 1 can garbanzo beans


*
p<>{color:#000;}. Paprika


*
p<>{color:#000;}. Parsley

 

Prepare tomatoes right before cooking. With the pressure cooker set on low and over the coconut oil brown the chicken and deglaze the pot with the wine. Pour in the tomato puree and the garbanzo beans. Add water, and if necessary add more if your cooker has a recommended fill line. Sprinkle with paprika and stir. Cook on hi, 15 psi, approx. 9-10 minutes. Once done remove to plate or freezer bag (FYI- the beans and tomato puree can also be frozen along with the chicken) and top the portions you are about to consume with chopped parsley.

3. Beef Tips Over Cauliflower Rice

Think ahead and marinate overnight for extra deliciousness!

 

Marinate:

*
p<>{color:#000;}. Lean steak strips or beef medallions


*
p<>{color:#000;}. 1 crushed beef bullion


*
p<>{color:#000;}. 1/2 tablespoon oil


*
p<>{color:#000;}. 1 teaspoon thyme leaves or two sprigs


*
p<>{color:#000;}. 1 dash Worcester sauce


*
p<>{color:#000;}. 1 tablespoon brown sugar

 

Cauliflower Rice:

*
p<>{color:#000;}. 1/2 head of cauliflower


*
p<>{color:#000;}. 1/2 teaspoon oil

 

Toppings:

Diced scallions

 

Place beef, bullion powder, oil, thyme, Worcester sauce, and brown sugar into a sealable plastic bag and keep in the refrigerator overnight. Pour all of the marinade contents into the pressure cooker and brown met.

*At this point your personal preference will decide how the cauliflower rice will be cooked. You can either fix it over the beef or separately on the stove.

To fix the cauliflower rice: Put cauliflower and oil into a blender or food processer and blend on high in short bursts until the cauliflower resembles rice in size.

 

Cook 23-26 minutes on high, 15 psi.

4. Eggplant With Diced Chicken and Peppers Pita

A lite powerhouse of taste and nutrition!

 Ingredients:

 

*
p<>{color:#000;}. 2 whole wheat or low fat pita wraps


*
p<>{color:#000;}. 1 diced red bell pepper, cleaned and de-seeded


*
p<>{color:#000;}. 1 boneless skinless chicken breast diced


*
p<>{color:#000;}. 1 teaspoon thyme


*
p<>{color:#000;}. 1 teaspoon plain vanilla Greek yogurt or 1/2 teaspoon olive oil

Mix all ingredients together and put in pressure cooker. Cook on high setting, 15 psi, for 15-18 minutes.

5. Cabbage Tamales

A healthy variation that brings the taste as well as the nutrition!

Ingredients:

*
p<>{color:#000;}. 4 cabbage leaves, blanched


*
p<>{color:#000;}. 1/2 pound lean ground beef


*
p<>{color:#000;}. 1/2 diced sweet onion


*
p<>{color:#000;}. 1/2 teaspoon chili powder


*
p<>{color:#000;}. 1/3 cumin


*
p<>{color:#000;}. 1 teaspoon celery salt or celery flakes


*
p<>{color:#000;}. 1/2 teaspoon olive oil

 

Blanching the cabbage leaves will soften then and make them easier to work with. To blanch simply boil in hot water for three or four minutes For the rest of the ingredients, mix them together in a bowl and place into softened cabbage leaves. Insert into pressure cooker and cook on low setting, 10 psi, for one hour to one hour and 20 minutes.

6. Tomato and Turkey Chili

Stay true to your diet will enjoy this classic comfort food!

Ingredients:

*
p<>{color:#000;}. 3/4 tablespoon olive oil


*
p<>{color:#000;}. 1/2 package turkey sausage


*
p<>{color:#000;}. 1 can 14 ounce diced tomatoes


*
p<>{color:#000;}. 1 can rinsed and drained kidney beans


*
p<>{color:#000;}. 1 can rinsed and drained garbanzo beans (optional)


*
p<>{color:#000;}. 1 diced celery stalk


*
p<>{color:#000;}. 1 teaspoon chili powder


*
p<>{color:#000;}. 1/4 teaspoon cumin


*
p<>{color:#000;}. Finely diced scallions for garnish

 

Put olive oil into pressure cooker and brown turkey sausage. * Unlike other forms of sausage turkey sausage does not leave behind much oil after cooking; however, if you do not want any in the chili you cook the turkey separately and simply add it to the chili mixture after the diced tomatoes. Add the remaining ingredients, except the scallions, and cook on high setting, 15 psi, for 45 minute to 1 hour.

*7._ [[Turkey Burger Steaks*]_]

 

 

Turkey is an excellent source of lean proteins!

Ingredients:

 

*
p<>{color:#000;}. 1/2 pound of turkey burgers


*
p<>{color:#000;}. 1 onion cut into strips


*
p<>{color:#000;}. 1/2 tablespoon olive or vegetable oil


*
p<>{color:#000;}. 1 dash Worcester sauce


*
p<>{color:#000;}. 1 tablespoon brown sugar


*
p<>{color:#000;}. 1 teaspoon peppercorn or red pepper flakes

 

In the pressure cooker sauté onion in oil, Worcester sauce, brown sugar and pepper. Cook until onions are a golden brown and fragrant, roughly 3-5 minutes. Put the uncooked burgers in the pot with the onions on top of the turkey burgers and cook on high setting, 15 psi, 6-8 minutes.

8. Asian Style Ribs

A great pairing with veggie salads!

Ingredients:

*
p<>{color:#000;}. 1-2 slabs of ribs, cut up


*
p<>{color:#000;}. 1 tablespoon olive oil


*
p<>{color:#000;}. 1 teaspoon onion powder


*
p<>{color:#000;}. 1 teaspoon garlic powder


*
p<>{color:#000;}. 1 teaspoon black pepper


*
p<>{color:#000;}. 1 dash Worcester sauce


*
p<>{color:#000;}. 1 teaspoon sesame oil

Mix all ingredients together in the pressure cooker and cook on high setting, 15 psi, for 1 hour.

[] Chapter 4- Lunch Recipes

For your enjoyment here are eight recipes for the pressure cooker to aid in your weight loss journey. While all of the recipes are quick some are great ‘on-the-go-meals’ that retain all the vitamins, nutrients, and flavors of a sit down meal.

[***]All of the recipes are configured for a stovetop pressure cooker with the thinking that you will make the necessary changes based upon your circumstances. Recipes are also compiled with the implication of all ingredients being fresh, organic, and lowest in sodium.

9. Ranch Chicken and Peppers

Also great for fajitas!

Ingredients:

*
p<>{color:#000;}. 2 tablespoon oil


*
p<>{color:#000;}. 2-3 chicken thighs or breast, bone- in


*
p<>{color:#000;}. 2 mint leaves, coarsely chopped


*
p<>{color:#000;}. 2 teaspoon chili powder or cayenne powder


*
p<>{color:#000;}. 1 teaspoon cumin


*
p<>{color:#000;}. 1/3 teaspoon pepper


*
p<>{color:#000;}. 1 teaspoon paprika


*
p<>{color:#000;}. Cooking wine


*
p<>{color:#000;}. 1/4 cup of water


*
p<>{color:#000;}. 2-3 multi-colored bell peppers


*
p<>{color:#000;}. 1 onion

 

Before cooking prepare your ingredients, thoroughly wash all vegetables and de-seed the bell peppers. Cut the onions and peppers into strips and momentarily set aside. In another small bowl mix together mint leaves, chili powder or cayenne powder, cumin, pepper, and paprika. Pour the oil into the bottom of pressure cookers pot and pour half of the seasoning mixture into the oil. On the low setting brown the chicken and deglaze with the cooking wine. Pour in the water, peppers, onions and top with the remaining seasoning. Cook on high heat, 15 psi, 10-12 minutes.

 

10. Beef Boat

While trying to lose weight many opt to completely stay away from carbs; while, modification is a must a small amount every other day is acceptable.

 

Marinade[+:+]

*
p<>{color:#000;}. 3 tablespoon oil


*
p<>{color:#000;}. 1 1/2 pound roast or London broil


*
p<>{color:#000;}. 1 teaspoon Worcester sauce


*
p<>{color:#000;}. 1 teaspoon garlic powder


*
p<>{color:#000;}. 1 teaspoon chili powder


*
p<>{color:#000;}. 1 tablespoon brown sugar

Toppings:

*
p<>{color:#000;}. Parsley


*
p<>{color:#000;}. Matchstick or grated carrots


*
p<>{color:#000;}. Celery sticks or diced


*
p<>{color:#000;}. Eggplant or Chinese cabbage


*
p<>{color:#000;}. Onion

 

 

Put in a sealable plastic bag the oil, London broil, Worcester sauce, garlic powder, chili powder, and brown sugar. Let marinate in the refrigerator overnight. Once ready to cook pour all of the ingredients of the marinade into the pressure cooker and cook on high , 15 psi, 13-17 minutes.

 

Instructions for making a boat: Remove the middle of one half of a 1 foot section of bread: 

 

Place pieces of the London broil in the bottom of the boat, due to tenderization it might be easier to shred it. On top of it layer with your favorite vegetables.

11. Prosciutto Rolls

Depending on the size or your pressure cooker you can make up to 6-7 of these. These are a good source of protein; therefore, they’re excellent for lunch before a workout or strenuous activity.

Ingredients:

*
p<>{color:#000;}. 3 boneless chicken breast


*
p<>{color:#000;}. 3 pieces of prosciutto


*
p<>{color:#000;}. 2 1/2 Italian seasoning


*
p<>{color:#000;}. 1 tablespoons olive oil, divided


*
p<>{color:#000;}. 1/4 cup white wine


*
p<>{color:#000;}. 1 cup baby spinach leaves


*
p<>{color:#000;}. 1/2 tablespoon pine nuts


*
p<>{color:#000;}. 3/4 tablespoon Greek yogurt or 1/4 cup Feta cheese

 

In a food processor blend together in short 5 second bursts the baby spinach leaves, the pine nuts, the Italian seasoning, and the Greek yogurt. When done cover and refrigerate. Cover chicken with wax paper and hammer chicken breasts until 1-3 inches thick. Lay prosciutto on top of flattened chicken, if prosciutto is to long fold it until it is the same length as the chicken. Spread spinach and yogurt mixture on the prosciutto and roll. If the roll will not stay put a toothpick through it. Pour 1 tablespoon of olive oil into pressure cooker along with the wine, cook on high, 15 psi 9-11 minutes.

12. Shrimp Collard Wrap

Definitely not the usual protein lunch!

 Ingredients:

*
p<>{color:#000;}. 3/4 tablespoon oil


*
p<>{color:#000;}. 4 large collard wraps


*
p<>{color:#000;}. 1/2 medium shrimp


*
p<>{color:#000;}. 1 teaspoon chili powder


*
p<>{color:#000;}. 1/2 teaspoon olive oil


*
p<>{color:#000;}. 1 teaspoon orange peel


*
p<>{color:#000;}. 1 cucumber


*
p<>{color:#000;}. 1/3 cup carrots


*
p<>{color:#000;}. 1/4 cup bean sprouts

 

In food processor place cleaned and deveined shrimp, chili powder, olive oil, and orange peel and blend to a small dice. Cut cucumbers and carrots into stick shape. Wrap like you would a burrito. Pour 3/4 tablespoon of oil into pressure cooker and place wraps within the chamber. Cook 5-8 minutes on low, 10 psi.

Ingredient Risotto

Don’t worry if this looks runny after cooking, it’ll thicken with sitting time.

Ingredients:

*
p<>{color:#000;}. 1 cup Arborio rice


*
p<>{color:#000;}. 5 cups water


*
p<>{color:#000;}. 2 teaspoon thyme leaves


*
p<>{color:#000;}. 1 tablespoon almonds or pine nuts

 

Add all ingredients to pressure cooker pot and cook on high, 15 psi, for 10 minutes.

14. Pressure Cooker Casserole

A veggie casserole in minutes!

Ingredients:

*
p<>{color:#000;}. Butternut squash or acorn squash cubes

*
p<>{color:#000;}. 1/3 cup baby corn (optional)

*
p<>{color:#000;}. 1/2 cup broccoli trees

*
p<>{color:#000;}. 1 cup rice

*
p<>{color:#000;}. 3/4 cup beef stock or beef bullion

 

Sauce:

*
p<>{color:#000;}. 1 /2 tablespoon soy sauce


*
p<>{color:#000;}. 1 tablespoon honey


*
p<>{color:#000;}. 1 teaspoon red pepper flakes


*
p<>{color:#000;}. 1 teaspoon pineapple juice

 

Toppings:

*
p<>{color:#000;}. Basil (optional)


*
p<>{color:#000;}. Sunflower seeds or flax seeds (optional)


*
p<>{color:#000;}. Dried cranberries (optional)


*
p<>{color:#000;}. Scallions

 

Place butternut squash, water chestnuts, baby corn, and broccoli trees into the pressure cookers pot and cook on high, 15 psi, 8-10 minutes.

15. BBQ Pork Pita Sliders

Studies show that a moderate level of carbs is necessary to unlock protein molecules within our bodies so here is a unique an healthy way to incorporate carbohydrates into your day.

Ingredients:’

*
p<>{color:#000;}. 1 tablespoon of oil


*
p<>{color:#000;}. 2 pounds of pork


*
p<>{color:#000;}. 3 low fat or whole wheat pita rounds cut in half

 

Sauce:

*
p<>{color:#000;}. 1 cup diced tomatoes


*
p<>{color:#000;}. 1/3 cup honey or agave nectar


*
p<>{color:#000;}. 1/4 cup brown sugar


*
p<>{color:#000;}. 1 teaspoon red pepper flakes


*
p<>{color:#000;}. 1 teaspoon chili powder


*
p<>{color:#000;}. 1 teaspoon black pepper


*
p<>{color:#000;}. Chopped basil

 

Pour 1 tablespoon and place pork in it. Cook on high setting, 15 psi, for approx.55-58 minutes , remove, shred, and mix with sauce.Fill each half of pita with pork.

 

16. Vegetarian Pitas

Meat is not necessary to get protein; this little sandwich will power you through your day!

Ingredients:

*
p<>{color:#000;}. 2 whole wheat or low fat pitas


*
p<>{color:#000;}. 1 yellow bell pepper, cleaned and de-seeded, cut into strips


*
p<>{color:#000;}. Portobello mushrooms, cleaned and chopped


*
p<>{color:#000;}. 1 tomato cut into quarters


*
p<>{color:#000;}. 1 avocado diced


*
p<>{color:#000;}. 1 teaspoon oil


*
p<>{color:#000;}. 1 teaspoon celery salt or celery flakes


*
p<>{color:#000;}. Basil leaves

Mix all prepared ingredients into pressure cooker and cook 5-7 minutes on high setting, 15 psi. Basil is best added directly into the pita halves before filling it with veggie mix but ultimately this is a matter of preference.

[] Chapter 5- Soups and Stews

Here are six delicious and nutritious soups that won’t way you down but will still fill you up! Remember to always use fresh ingredients and always make your own seasoning mixes as store mixes are full of sodium which makes you thirsty and results in you drinking more liquids.

[All of the recipes are configured for a stovetop pressure cooker with the thinking that you will make the necessary changes based upon your circumstances. Recipes are also compiled with the implication of all ingredients being fresh, organic, and lowest in sodium.*]

17. 45 Minute Beef Stew

A great stew for leftovers!

Ingredients:

*
p<>{color:#000;}. 1 tablespoon coconut oil , divided


*
p<>{color:#000;}. 1/2 pound lean stew meat


*
p<>{color:#000;}. 1 tablespoon diced onion


*
p<>{color:#000;}. 2 gloves garlic chopped


*
p<>{color:#000;}. 1 stalk of celery diced


*
p<>{color:#000;}. 1 crushed low sodium or no-sodium beef bouillon cube or packets


*
p<>{color:#000;}. 1/4 teaspoon turmeric


*
p<>{color:#000;}. 1/2 teaspoon cumin


*
p<>{color:#000;}. 4 cups water, if your cooker can handle that amount


*
p<>{color:#000;}. 5-7 ounces yellow or red baby potatoes


*
p<>{color:#000;}. 1/3 cup diced carrots


*
p<>{color:#000;}. 2 basil leaves


*
p<>{color:#000;}. 1 parsley leaf


*
p<>{color:#000;}. 1 sprig of oregano

 

Pour half of the coconut oil into the bottom of the cooker and brown the stew along with the diced onion, chopped garlic, diced celery, crushed bouillon cube or packet, cumin, and turmeric. Once the meat and all other ingredients are ready (you can tell this by whether or not they are fragrant). Add water, enough not to exceed 2/3’s of the pot, put in the potatoes, carrots, basil leaves, the parsley leaf, and oregano. Cook on hi or 15 psi approx. 8-10 minutes or according to recommend cooking time. Before consuming fish out the basil, parsley, and oregano with a slotted spoon.

 

18. Parsley Soup

Parsley and turmeric are natural anti-biotics that promote bodily health while the chicken is a great source of extra protein making this soup great for those days that you can’t work out.

Ingredients:

*
p<>{color:#000;}. 1 boneless skinless chicken breast


*
p<>{color:#000;}. 1 tablespoon olive oil


*
p<>{color:#000;}. 1 teaspoon turmeric


*
p<>{color:#000;}. 1 ½ cup water


*
p<>{color:#000;}. ½ tablespoon brown sugar


*
p<>{color:#000;}. 1 crushed beef or vegetable bouillon cube

 

Topping:

*
p<>{color:#000;}. Parsley

Pour the olive oil into the pressure cooker and sprinkle it with turmeric. Brown the chicken then insert the remaining ingredients. Cook on high setting, 15 psi, for 30-40 minutes. Remove chicken, shred and return. 

 

19. Italian Ragu Soup

Great for boosting the immune system and providing the body with vitamins and nutrients

Ingredients:

*
p<>{color:#000;}. Lean skirt or shoulder steak, diced, 1/2 pound


*
p<>{color:#000;}. Beef bullion


*
p<>{color:#000;}. 3-4 cups of water


*
p<>{color:#000;}. 1 diced red pepper, cleaned and de-seeded


*
p<>{color:#000;}. 1/2 shallot diced


*
p<>{color:#000;}. 2 cloves garlic


*
p<>{color:#000;}. 1 stalk of celery diced


*
p<>{color:#000;}. 1 cup of spinach or kale


*
p<>{color:#000;}. 1/2 cup butternut squash


*
p<>{color:#000;}. 2 diced potatoes


*
p<>{color:#000;}. 1 teaspoon cumin


*
p<>{color:#000;}. 2 basil leaves


*
p<>{color:#000;}. 2 thyme sprig

 

In the bottom of pressure cooker pot brown steak along with onion and garlic. When ready add beef bouillon, water, red peppers, celery, spinach, butternut squash, cumin, basil, and thyme. Cook on low, 10 psi, and approx. 20 minutes.

20. Tomato Bean Soup

This soup is hardy and warming just like a comfort food but won’t leave you full of regret and guilt!!

Ingredients:

*
p<>{color:#000;}. 1/2 tablespoon oil


*
p<>{color:#000;}. 1 cube or packet beef or vegetable bullion


*
p<>{color:#000;}. 3-4 cups of water


*
p<>{color:#000;}. 1 diced stalk of celery


*
p<>{color:#000;}. 1 diced onion


*
p<>{color:#000;}. 1 teaspoon minced garlic


*
p<>{color:#000;}. 1 cup great northern beans


*
p<>{color:#000;}. 1 cup kidney beans


*
p<>{color:#000;}. 1 cup pinto beans


*
p<>{color:#000;}. 1 cup lentils (green or brown)


*
p<>{color:#000;}. 1 teaspoon thyme leaves of 2 sprigs

 

Pour olive oil into the bottom of the pressure cookers pot and sauté celery and onion. Add bullion, water, beans, and thyme. Cook thirty-five minutes on high, 15 psi.

21. Three Bean Ham Soup

Beans are high in iron, thus, they are a good pick when your body feel worn down, tired, and in the beginning stages of a cold.

Ingredients:

*
p<>{color:#000;}. 3 cups chicken stock or bullion


*
p<>{color:#000;}. 1 cup cannellini beans


*
p<>{color:#000;}. 1 cup lima beans


*
p<>{color:#000;}. 1 cup green lentils


*
p<>{color:#000;}. 1 cup diced ham


*
p<>{color:#000;}. 1 cup diced eggplant

 

Insert all ingredients into chamber: stock or bullion and water, cannellini beans, lime beans, lentils, diced ham, and eggplant. Cook on high, 15 psi, 30-35 minutes.

Cabbage Tofu Soup

A good lite soup that won’t weigh you down!

Ingredients:

*
p<>{color:#000;}. 1/2 tablespoon oil


*
p<>{color:#000;}. 2 cups of shredded cabbage


*
p<>{color:#000;}. 2-3 cups chicken stock or chicken broth


*
p<>{color:#000;}. 1/2 package soba noodles


*
p<>{color:#000;}. 1/2 package firm tofu cubed


*
p<>{color:#000;}. 1/2 teaspoon black pepper or red pepper flakes

 

Topping:

*
p<>{color:#000;}. 3 chopped scallions

 

Pour oil into the pressure cookers pot and sauté the tofu until it is a golden brown. Add the stock/broth, noodles, pepper, and cook on high, 15 psi, for 30-35 minutes.

[] Conclusion

Hopefully, this book has shown you that you don’t have to give up flavor to lose weight. Cooking foods under pressure is a great way to preserve vitamins and nutrients, thereby; it is a top recommended way of cooking for combating obesity and underlying health issues.

The twenty-two recipes in this book should provide you with one month of tasty dishes to jump-start your agenda and help you to achieve your weight loss goals.

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Pressure Cooker: 22 Amazing Pressure Cooker Recipes for Losing Your Weight

Half of the main causes of death for Americans go back to diet. Aside from being quite eye opener unto itself, it forces us to reevaluate our dietary intakes in the light of our priorities. Unfortunately, we can’t help but conclude that nutritional information doesn’t always fit into our hectic lifestyles. Yes, you have to eat and you want to live a long healthy life but you also have to pay bills, watch the children, along with a million other things, so what are you supposed to do? Naturally something, somewhere, has to give. Luckily there is pressure cooking. A nutritional method that cooks good flavor laden food in ¼-3/4’s of the time at higher temperatures keeping and developing foods internal flavors, nutrients, and vitamins. Making it the ideal diet for healthy eating and weight loss! Fear is paralyzing so don’t give in to the horror stories of yesteryear! The newly manufactured ones hold over 5 safety valves and mechanisms, thus, they are much safer and less intimidating then those of or parents or grandparents generation. Everything you need to get started is right here waiting for you! While it may seem impossible or too good to be true it is a very real reality! Healthy eating, increased energy, decreased sodium intake, equals weight loss and increased physiological and psychological health for you!

  • ISBN: 9781310300639
  • Author: VAGABONGD PUBLISHING
  • Published: 2015-10-13 14:20:29
  • Words: 5230
Pressure Cooker: 22 Amazing Pressure Cooker Recipes for Losing Your Weight Pressure Cooker: 22 Amazing Pressure Cooker Recipes for Losing Your Weight