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The Lighter Step-By-Step Instant Pot Cookbook
Easy Recipes for a Slimmer, Healthier You—With Photographs of Every Step
Formats and Prices
- Trade Paperback $19.99 $24.99 CAD
- ebook $4.99 $4.99 CAD
This item is a preorder. Your payment method will be charged immediately, and the product is expected to ship on or around April 13, 2021. This date is subject to change due to shipping delays beyond our control.
Also available from:
- and Vegan
- Butternut Squash Soup
- Sun-Dried Tomato & Shallot Shells
- Greek Farro Feta Salad
- Eggplant Risotto
- Creamy Avocado Chicken
- Salt & Vinegar Pork
- Zucchini Chips & Tzatziki Dip
- Mug Cakes in Mason Jars
- & More
YOGURT TWO WAYS
+ (see Jeff’s Tips)
Prep Time 1 MINUTE
Incubating Time 8–10 HRS
Chilling Time 4–8 HRS
Total Time 12–18 HRS
If your Instant Pot has a Yogurt button on it, you’re about to witness some serious magic. Not only can it make the most amazing homemade yogurt, most of the process will take place while you sleep. Yup. It’s that easy. This recipe enables you to make yogurt two ways, with the Greek version used as a healthy substitute for cream in dishes like my Tofu Tikka Masala (here). Yogurt can only be made in an Instant Pot that has the Yogurt function.
1 (52-ounce) bottle 2% Fairlife milk or any ultra-pasteurized milk (see Jeff’s Tips)
2 tablespoons plain dairy yogurt with live/active cultures (see Jeff’s tips)
OPTIONAL SWEETENERS & MIX-INS
Raw honey, agave, maple syrup, or sweetener such as monk fruit or stevia
Fresh fruit, granola, and/or raw nuts
1 Combine the milk and yogurt in the Instant Pot and whisk together.
2 Secure the lid and leave it in the venting position. (NOTE: This is the only recipe in the book that calls for the valve to be in the venting position.) Hit the Yogurt button and Adjust so it’s on the Normal or Medium setting. (NOTE: It must be on this setting or it won’t become proper yogurt.) The time should display 8 hours. If you want a tangier flavor, adjust the time up to 10 hours. The yogurt incubates and therefore the pot will not come to pressure.
3 Once done, the display will read Yogt. Remove the lid (remember, there won’t be any quick or natural releasing as it wasn’t pressure cooked).
FOR REGULAR (UNSTRAINED) YOGURT
If you want your yogurt to have a smooth, creamy texture, there is no need to strain it.
1 Remove the liner pot from the Instant Pot (it won’t be hot). Do not mix the yogurt. Cover the liner pot with aluminum foil and set in the fridge to chill for 4–8 hours (the longer, the better). If you stick a spoon in, it should stand up on its own.
2 When ready to serve, skim/pour off any whey (liquid) that may have collected on the surface. You can either discard the whey or save it for baking bread or some other project. Serve the yogurt as is or with your favorite sweeteners or mix-ins!
FOR GREEK (STRAINED) YOGURT
If you want your yogurt to have a super thick consistency, almost like cream cheese or sour cream, we’re going to strain it and do it Greek-style.
1 Remove the liner pot from the Instant Pot (it won’t be hot). Pour the yogurt through a yogurt strainer (or a colander lined with coffee filters) to allow the whey (liquid) to separate from the yogurt. This is what’s going to make it super thick (and will also make a magnificent substitute for cream and a base for dips—see Tzatziki Dip, here).
2 Cover with a lid or aluminum foil and set it in the fridge to strain further for 4–8 hours (the longer, the better).
3 When ready to serve, you can either discard the whey or save it for baking bread or some other project. Serve the yogurt as is or with your favorite sweeteners or mix-ins, or use as called for in a recipe.
Transfer the yogurt to individual containers or leave it in one large container. Your container(s) must have an airtight cover so the yogurt can retain its cultured state. Yogurt will keep for up to 2 weeks in the fridge.
JEFF’S TIPS This recipe can be considered keto-friendly if you use whole Fairlife milk and strain it. This is because it’s higher in protein and lower in carbs since all the whey has been strained out.
Don’t try to use regular milk when making yogurt in an Instant Pot. It must be ultra-pasteurized for this recipe to work. Fairlife works great and also happens to be lactose-free and super high in protein and calcium! For a richer yogurt, use whole Fairlife. Canadians should use Natrel lactose-free milk since Fairlife may not be regularly available there.
Making yogurt is like planting seeds. Once you finish a batch, you can use 2 tablespoons as the starter for the next batch instead of opening up a new container of store-bought yogurt. Just make sure you do this within 1 week of making the yogurt so it’s fresh and active for the next batch. If I don’t have any homemade yogurt on hand, I use Chobani fat-free Greek yogurt. For a richer yogurt, you can use whole yogurt.
Makes 2 cups
PER SERVING (1 TEASPOON)
Prep Time 1 MINUTE
Sauté Time 7 MIN
Total Time 8 MIN
O. M. Ghee! This recipe can be done just as easily on your stovetop in a pot or Dutch oven, but (not surprisingly) I prefer to use the Instant Pot. Ghee, which originated in India, is a clarified (or anhydrous) butter, which means that it’s ordinary butter with all the milk solids separated out after it melts from its solid state. Once you strain the butter and cool it in the fridge, it hardens up again and can be used for months to come. Even better, it has a high heat tolerance so it won’t burn as quickly as other oils or regular butter, making it ideal for sautéing. And since all the lactose is removed, ghee is paleo-compliant.
1 pound unsalted butter (I prefer Kerrygold or another high-quality butter. Don’t skimp on this, and be sure it’s unsalted.)
1 Fold a piece of cheesecloth to make a double layer and place it over the mouth of a 16-ounce mason jar. Allow some slack over the lip of the jar so it forms a bit of a sunken pit for catching milk solids, then screw on the ring lid.
2 Put the butter in the Instant Pot, hit Sauté, and Adjust so it’s on the Less or Low setting. Heat for 3 minutes, or until the butter is melted. You can encourage quicker melting by stirring often.
3 From there, it’s a watching game as we want it to get to a light golden color. To achieve this, hit Sauté twice more until you’re on the More or High setting (for older models, hit Keep Warm/Cancel, hit Sauté, and Adjust so you’re on the More or High setting). Stir every 15 seconds for 4–5 minutes and watch it like a hawk.
4 Once the butter is a golden color (think the sun), you can see small particles form, and the top is covered with foam, it’s about to quickly change to a dark brown.
5 Immediately hit Keep Warm/Cancel and, with oven mitts or dish towels, carefully strain the ghee into the jar through the cheesecloth filter. The jar will get hot, so be careful when touching. Let the ghee cool on the counter for an hour, then remove the cheesecloth, secure the full lid, and pop it in the fridge to solidify.
6 Use the ghee as needed; it will keep in the fridge for up to 6 months.
JEFF’S TIP Pour your ghee into a silicone ice cube tray (about 1 teaspoon each) and pop in the fridge for easy use.
JEFF’S TIPS It’s perfectly normal if a few particles sink to the bottom of the jar once poured. That shows that the ghee has separated from the milk solids with success!
If it gets dark brown, you’ll have brown ghee—which will be delicious as well, but will have a slightly charred flavor (like brown butter). Anything darker will taste burnt and likely unpleasant. Regardless, taste it once cooled to see if it’s your style. You’ll get the hang of it the more you make it, and it’s a big money saver.
Makes about 2 cups
PER SERVING (1 TEASPOON)
Prep Time 2 MIN
Pressure Building Time 5–10 MIN
Pressure Cook Time 5 MIN
Natural Release Time 10 MIN
Crisping Time 12 MIN
Total Time 35 MIN
If I wanted to count all the ways I use garlic, I’d need hundreds of fingers. A staple in countless recipes and a great immunity booster, this healthy gem of fragrant flavor is going to be softened, roasted, and then transformed into what can only be described as a garlic butta that you’ll find many uses for. Schmear (that’s Yiddish for “spread”) it on anything you like, make my healthy Roasted Garlic & Spinach Soup (here), use it in mashed veggies, or even eat it on its own!
4–6 large garlic bulbs, fully intact (NOTE: Bulbs are not to be confused with cloves—bulbs are made up of 10–20 cloves each.)
½–1 tablespoon extra-virgin olive oil per bulb, for drizzling
1 Using a good chef’s knife, slice off the top of each garlic bulb so all the cloves are exposed.
2 Place the trivet in the Instant Pot, pour in 1 cup of water, and rest the garlic bulbs on the trivet, sliced side up. (You can use the basket that came with the air fryer lid instead of the trivet if you prefer.) Secure the lid, move the valve to the sealing position, and hit Manual or Pressure Cook on High Pressure for 5 minutes. When done, allow a 10-minute natural release followed by a quick release, then hit Keep Warm/Cancel to turn off the pot.
3 Remove the trivet and garlic bulbs, drain the liner pot, and return it to the Instant Pot, then replace the trivet or basket and garlic bulbs (still sliced side up). Drizzle the oil onto each bulb, allowing it to seep into every nook and cranny. Add the air fryer lid, hit Broil (400°F) for 12 minutes, and hit Start to begin. Check on the garlic periodically until it’s roasted to your liking (it should be a rich golden brown). When done, remove the air fryer lid and let rest for 10 minutes.
4 Once cool to the touch, pull off each garlic clove and squeeze the flesh into a bowl (it will pop right out of the skin and be almost paste-like). Discard the skins (your hands will get messy from this, but that means you’re doing a good job).
5 You can now do anything you want with the garlic! Store in an airtight container in the refrigerator for up to 4 days.
JEFF’S TIP If you don’t have an air fryer lid, preheat your oven to 450°F with a rack in the upper third of the oven. Pressure cook the garlic bulbs as in Step 1, then place them on a foil-lined baking sheet and drizzle with the oil. Pop the sheet in the oven and roast for 5–10 minutes, until nice and browned. (NOTE: Oven temperatures vary, so keep an eye on the garlic; mine comes out perfect after 7 minutes.)
Prep Time 5 MIN
Pressure Building Time 10–15 MIN
Pressure Cook Time 120 MIN
Total Time 2 HRS 15 MIN
Broth is called for in the majority of recipes in this book. If you have my first cookbook (with more indulgent recipes), I have a wonderful bone broth recipe there. But one of my favorite things to use is garlic broth. In fact, I love it so much, I decided to create my own healthy version so I can carefully choose all the ingredients without compromising on flavor. It’s also vegan!
40 (yes, 40!) cloves garlic, lightly smashed, or Roasted Garlic (here)
1 medium yellow onion, unpeeled and quartered
2 ribs celery, halved crosswise
10 whole black peppercorns
1 tablespoon garlic powder or granulated garlic
2 teaspoons garlic salt
2 sprigs thyme
2 sprigs rosemary
2 bay leaves
8 cups water
1 tablespoon apple cider vinegar
Any other seasonings you enjoy, to taste
1 Combine the garlic cloves, onion, celery, peppercorns, garlic powder, garlic salt, thyme, rosemary, and bay leaves in the Instant Pot. (NOTE: If you have a steamer basket, put the ingredients in it and lower into the pot.) Add the water and vinegar.
2 Secure the lid, move the valve to the sealing position, and hit Manual or Pressure Cook on High Pressure for 120 minutes. Quick release when done.
3 Carefully pour the broth through a fine-mesh strainer into a large bowl or pot; discard all the solids. (Or, if using the steamer basket, simply lift all the solids out of the liquid.) Now, taste the broth and season as you wish! The broth will keep in an airtight container in the fridge for up to 3 weeks or in the freezer for up to 3 months.
JEFF’S TIP Want to make it vegetable broth? Awesome! Reduce the garlic to 10 cloves and add literally any vegetables you wish (whole or scraps).
+ (if using monk fruit sweetener)
Prep Time 10 MIN
Sauté Time 6 MIN
Pressure Building Time 5–10 MIN
Pressure Cook Time 10 MIN
Natural Release Time 5 MIN
Chilling Time 4–8 HRS
Total Time 4½–8½ HRS
I know what you’re thinking: it’s unusual to cook salsa, much less pressure cook it. But this technique stews the veggies into the perfect texture, and infuses the entire salsa with incredible richness. Trust me, stewing salsa versus serving it raw makes a world of difference.
3 tablespoons extra-virgin olive oil
1 large Spanish onion or 2 yellow onions, diced
3 jalapeño peppers, seeded if desired and diced (optional)
6 cloves garlic, minced or pressed, or Roasted Garlic (here)
Juice of 1 lime
1 (28-ounce) can no-salt-added crushed tomatoes
½ cup white vinegar
½ cup Garlic Broth (here) or water
1 tablespoon ground cumin
1½ teaspoons seasoned salt
¼ cup chopped fresh cilantro (omit if you think it tastes like soap)
1 (14.5-ounce) can no-salt-added diced tomatoes, with their juices
1 (7-ounce) can diced green chiles, with their juices
2 tablespoons raw honey or monk fruit sweetener
1–2 tablespoons hot sauce (optional)
1 Add the oil to the Instant Pot, hit Sauté, and Adjust so it’s on the More or High setting. After 3 minutes of heating, add the onion and jalapeños (if using) and sauté, stirring occasionally, for 2–3 minutes, until slightly softened. Add the garlic and sauté for 1 minute.
2 Add the lime juice and let the veggies simmer for 1 minute.
3 Add the crushed tomatoes, vinegar, broth or water, cumin, seasoned salt, and cilantro (if using). Stir until well combined. Secure the lid, move the valve to the sealing position, hit the Keep Warm/Cancel Button, and then hit Manual or Pressure Cook on High Pressure for 10 minutes. When done, allow a 5-minute natural release followed by a quick release.
4 Stir in the diced tomatoes, green chiles, honey or sweetener, and hot sauce (if using) until well combined. Allow to cool for 10 minutes, then transfer to an airtight container and let chill and meld in the fridge for 4–8 hours before serving. Store for up to 2 weeks in the fridge.
JEFF’S TIP If you want your salsa chunkier and with more crunch, stir in a diced red onion just before serving.
- On Sale
- Apr 13, 2021
- Page Count
- 272 pages