Recipe
5 ways to use an Instant Pot {or any electric pressure cooker} for speeding up meal prep, plus 7 gluten-free, dairy-free Instant Pot recipes to try.
Have you hopped on the Instant Pot bandwagon yet? I don’t know when this became the latest cooking craze, but it seems to be popping up everywhere. Saying “pressure cooker” makes it sound old school, homey, and quaint, but “Instant Pot” makes it sound new, cool, and hip. Ok, maybe not quite cool or hip, but whatever you want to call it I’m a fan.
The beauty of an electric pressure cooker {which is really what the Instant Pot is} is that it has the convenience and ease of a slow cooker, but makes things FAST. {Which perhaps you gathered from the word instant.} But it’s a mostly hands-off, quick way to prepare a meal. What busy mom doesn’t hear music ringing in her ears for that?
I guess you’d say the Instant Pot has a little bit of a learning curve – honestly I was terrified to use it for the first time – but now that I’m over the initial hump I’m in love. I’m still in the learning phase but I couldn’t help but jump in here and share. While I’ve made a few winner-meals, my absolute favorite thing to use an electric pressure cooker for is helping with healthy meal prep. The key to surviving the busy chaos of dinner time, especially with tiny ones literally underfoot, is having things ready to go ahead of time and making it as hands-free as possible.
Instant Pot for the double win.
Here’s how I’ve been using it to help with food prep lately. I’d love to hear your ideas too! Plus below are some meals that are on my to-make agenda, in case you’re looking for a few ideas yourself.
By the way, these will work with any electric pressure cooker, “Instant Pot” is just a brand. I have the 6 qt 6-in- 1, but there’s also a 7-in-1 {I believe the added function is yogurt maker} and 5 and 8 qt sizes.
Instant Pot for Food Prep
Hardboiled Eggs
There are a million options for how to make hardboiled eggs in an Instant Pot, but what that really tells you is that it’s hard to mess up. Now, granted, I have cracked a few eggs – but they’ve still been edible. The main reason I keep using the pressure cooker for hardboiled eggs is because they’re super easy to peel! They don’t take long and I don’t have to leave a hot pan on the stove.
I’ve been using the 5-5-5 method: cook for 5 minutes, let the pressure release naturally {NPR} for 5 minutes, then a 5 minute ice bath.
You can also apparently cook them for 2-3 minutes, let the pressure release naturally and just leave them til you feel like it, but I like the ice bath so I can eat or use them right away.
Dry Beans
Beans are my go-to pantry meal. Whenever I don’t know what’s for dinner or didn’t make it to the store, beans it is. I love the idea of making them from dry beans instead of a can, but then you have to plan ahead {soaking, long cook time, etc.} But with the Instant Pot, plan ahead no more!
There are lots of ways to do it {many skip the “soak” part all together}, but here’s what I’ve been doing:
Cook the beans on high pressure for 2 minutes, then use them in your recipe as normal {or if you’re just prepping beans for other meals, use the “Bean” setting – great for popping in the fridge or freezer for meals throughout the week.} Use about 4 cups of water or broth for each cup of beans. {“Soaking” helps breakdown the indigestible sugars that give us the infamous bean song.}
My favorite bean-prep combo has been black beans, minced chorizo, onions, chicken broth, bay leaf, and oregano. So yummy.
[Tweet “5 Easy Ways to Use an @InstantPot for Super Speedy Meal Prep”]
Baked Potatoes
There are lots of ways to “hack” a baked potato prep {like using a slow cooker or the microwave} but here’s another for you: baked potatoes in the Instant Pot.
Poke some holes in your potatoes with a fork, put them in the pressure cooker with a cup of water for 12 minutes, then let the pressure release naturally {NPR}. We’ve been eating them straight out of the pot like this, but you can also pop them in the over for a few minutes to crisp up the skin.
Spaghetti Squash
I love spaghetti squash {although not as an actual spaghetti substitute} but finding the time to bake it ahead of time and then use it in a recipe on top of that means I’d never do it. Using the Instant Pot makes it easy – cut it in half {through the round side, not lengthwise} so it fits in the pot with a cup of water. Cook for 7 minutes then do a quick pressure release {aka just open the valve}. Let it cool down a little then scoop out the seeds and make the magic happen.
Frozen Chicken
By far my favorite use of the Instant Pot vs the slow cooker. I’m all about my slow cooker but you still have to plan and remember to defrost your meat or put your meal in early enough. With a pressure cooker, you can just pop the meat in frozen. It takes a little bit longer to come to pressure, but cooks quickly and is one of my favorite ways to get dinner on the table in a hurry.
I use it mostly for chicken. You can use any sauce or flavor combo you want {salsa is a popular go-to around here}; just make sure you have a cup of liquid. I typically do half whatever sauce I’m using and a half water or broth. Set the Instant Pot to “Poultry” or 10 minutes, then do a natural pressure release {NPR}. Ta-da. I like shredded this up and using it for meals throughout the week.
Tip: you can speed up how long it takes for the Instant Pot to come to pressure by putting it on “Saute” mode beforehand.
Instant Pot Recipe Ideas || Gluten Free Dairy Free
Ok so there are my tips for using the Instant Pot for meal prep. Although I love it for meal prep alone, it’s also great for throwing together hands-off, last-minute meals. I need to re-make and perfect a few of the recipes we’ve been experimenting with before sharing, but in the mean time, here’s a few on my to-make list.
Chicken Pho
Ok, truth? I’ve never had pho. But I reallly like the idea of it. Looks delicious and soul warming and spicy and delicious. Oh I said that already. But the fact that I can cook the chicken and make a hearty broth all at once just sucks me right it. Plus I love a good play on words so you had me at Faux Pho.
Chicken Faux Pho from The Sophisticated Caveman.
Chili Lime Chicken
The versatility of this simple staple speaks to me. Chicken and rice. Tacos. Lettuce wraps. Salad. I’m in. Plus you can’t go wrong with chili and lime.
Chili Lime Chicken from Our Best Bites
[Tweet “7 #GlutenFree #DairyFree @InstantPot recipes to try.”]
Beef & Broccoli
I’m not really a beef person, but if my husband says “Chicken agaaaain?” one more time, someone’s gonna get hurt. Since I’m an awesome wife, this former vegetarian is taking one for the team. And since I reallllly like Chinese food but can’t get takeout {kiddo’s soy allergy}, this sounds like the next best thing.
Beef & Broccoli from Pressure Cooker Today
Korean Black-eyed Peas
I love that this has a Korean twist AND it’s meatless. I can only think of one Korean dish I’ve made and it was delicious, so it’s time to add to my repertoire. Blackeye peas just happen to be one of my southern husband’s most favorite foods so I’m hoping he won’t notice the lack of manly meat.
Korean-Inspired Black-eyed Peas & Kale from Fat Free Vegan
Butternut Squash Risotto
Yes, you read that right: risotto. In the same post with instant in the title. I love risotto but not the time-intensive involvement of standing at the stove stirring for 20 minutes. I probably haven’t made risotto since, well, before I had kids, because…kids. Kids + stoves + long time = nope. So yeah, trying this out for sure. Plus thought it looks creamy, I assure you it’s dairy free.
Butternut Squash Risotto from Make Real Food
Braised Cabbage
To me, “braise” means “take forever”. I know it’s totally not true, but I always avoid recipes that calling for braising because of that. This solves that. Plus it’s just a fun veggie-filled way to use a pressure cooker.
Sweet and Spicy Braised Cabbage from The Kitchn
White Chicken Chili
Those jalapenos are just calling mine name. Like I really need another chili recipe. Or chicken recipe. But this sounds like one that wouldn’t be hard to mess up as a pressure cooker newbie.
White Chicken Chili from Allergy Free Alaska
Snag an Instant Pot here!
Do you use a pressure cooker for meal prep or easy meals? I’d love to hear your tips and favorite recipes!
Meal Plan
Oh hey, have you heard? It’s raining. A lot. Everywhere. Definitely here.
While the effects of the hurricane didn’t come inland as far as they’d projected, it was definitely a soaking, sopping, windy, wet weekend that required hibernating indoors and cranking up a fire for the first time in our new house.
Soccer was cancelled for the 18th time in a row {ok, 2nd} and I still don’t own a raincoat. Also, am I the only person in the world who loathes their Hunter rain boots? That’s why I don’t usually jump on trends…
Since we were stuck indoors anyways {outside of a few puddle-frolicks}, I took the opportunity to hang a bunch of shelves and pictures that have just been sitting around since we moved in waiting for me to decide where to put them. I stopped over thinking it and just put a bunch of holes in the freshly-painted walls and decided to live with it. I just need to find curtains for the baby’s nursery and I can claim partial-doneness {and let’s be honest, that’s about as done as I get anything}. We might have played a round or two of toilet paper bowling turned toilet paper dodgeball…
Now despite my desire to live on nothing but chili and soup alone, I should probably not overdose on those before it actually gets cold. For the record, I like it cold, just not also soaking wet. So here’s the line up for this week’s menu, after I deleted a fourth {and fifth} bowl of chili.
Monday // Meatless Monday
Burrito bowls with black beans, fajita veggies, cilantro lime rice, and guac. I usually use homemade salsa roja and roasted corn salsa, but I think I’m feeling the jarred variety this week. {So good with this copy-cat Moe’s queso blanco – dairy-free queso blanco version too!}
Tuesday
Thai Chicken Meatballs. I’m a sucker for peanut sauce.
Wednesday
Homemade pizzas. {We use Daiya cheese & Bob’s Red Mill Pizza Crust mix to make them gluten free and dairy free.}
Thursday
Southwestern potato skins. Minus the cheese and sour cream. {This is the part where the husband groans and I threaten he can deal or starve. I’m such a loving wife.}
Friday
Out 
[Tweet “Healthy weekly meal plan ideas! “]
I also really want to make these gluten-free vegan chocolate chip bagels. Ok, my three year old really wants me to make them, and I feel almost ambitious enough to oblige. I’m nervous though, I’ve made regular whole grain bagels and I’ve made gluten-free dough- I can’t imagine working with gluten-free dough well enough to make circles and have them hold up to boiling… Anybody tried it? Also, it’s worth noting that pumpkin cream cheese is the best ever, and I don’t like cream cheese.
Also, I ‘scoped for the first time. {That’s what the cool kids are calling it.} I feel safe telling you this because it’s been over 24 hours and it’s gone foreverrrrr. {*crosses fingers and hope I’ve done math right.*} Do you use Periscope? Share your profile in the comments so I can come stalk you I mean follow you.
For more meal ideas: here and here.
What are you eating this week?
Meal Plan, Other
Preschool has only been in session for two weeks and already it’s completely thrown off my days. This is the first year KB hasn’t gone to school on Mondays, so my week is completely thrown off right from the start. We’re usually up for a few hours before I realize, oh! It’s Monday! Maybe I’ll catch on by the end of the year…
With the tease of cool weather we had in the mornings last week I though we were on the cusp of fall, but NC’s not quite ready to make the leap. I’d hope to squeeze in an apple-picking trip in between volunteering at the preschool consignment sale and KB’s first soccer practice {!!}, but that wasn’t the case. Just shy of 90 degrees didn’t quite feel like apple-picking weather, and I heard the apples were pretty picked over anyways.
While I was hoping for an all-things-apple packed meal plan for the week, I guess I’ll have to hold off on that just a little while longer. Hopefully we can still get our hands on some freshly picked apples this season.
Instead, here’s what’s on the menu this week. I think for once we might all actually be home more evenings than not, which makes meal planning a lot easier!
{photo credits to links below}
Monday // Meatless Monday
Black Bean Pineapple Enchiladas
Tuesday
Mahi mahi with Crispy Roasted Potatoes {<– mahi from the freezer section at Costco – SO GOOD. I think it’s called Sea Salt Garlic Mahi Mahi or something similar. Makes everyone think you worked really hard in the kitchen. Shh I won’t tell.}
Wednesday
Slow Cooker Vegetable Korma {paleo, vegetarian}
Thursday
Brussels Sprouts Cranberry Quinoa Salad {vegetarian}
Friday
Crockpot Baked Potatoes with Smashed Chili Beans {because I really want to believe fall is coming…and Fridays are for being lazy in the kitchen.}
Weekend
Whatever’s left over.
Also… definitely making this sometime this week because why not?! –>>Paleo Chocolate Chip Zucchini Bread
[Tweet “Need ideas for an easy & healthy meal plan for the week? Try these! #fitfluential”]
Anything good on your meal plan this week?
More meal plan ideas.
Holidays
If there’s one thing that really gets me this time of year, it’s the barrage of “healthy holiday eating” information that bombards my inbox, reader, newsletters, websites, and newspapers.
I’m tired of hearing tips like:
“It’s ok to refuse food from the host.”
“Sit at the table for 15 minutes before you start to eat.”
“Eat a light breakfast and lunch so you can eat more at dinner without eating too many calories.”
“Use candy for holiday crafts, not eating.”
“Only take 3 bites of any one food.”
“Eat your food from a napkin instead of a plate.”
“Re-gift food presents so you don’t eat it yourself.”
While there’s an inkling of truth behind these words of wisdom, are these the kind of rules you want to be focusing on this holiday season? I sure don’t think so- some of them are downright ridiculous.
So what do you do? Attempting to avoid all treats and indulgences and saying no to food and drinks at parties is just not realistic, but it’s no secret that the holidays are a time of weight gain for many people. In fact, the problem with the weight people gain between Thanksgiving and New Year’s isn’t so much the weight gain itself- it’s that people tend not to lose the weight. That weight gain, year after year, leads to problems.
So instead of focusing on what you shouldn’t do this holiday season, why don’t you focus on what you can do?
– Make exercise a priority. You may be busy, stressed, and not interested in going out in the cold and dark, but now more than ever is the time to get your butt moving. You don’t have to make a huge commitment- just do something to get the blood flowing as many days as you can. This can be a good time of year to exercise in the morning- It’ll set the stage for a healthy day.
– Fill up on fruits and veggies. Put the focus on filling your plate with greens and other fruits and vegetables. Not only will they help fill you up so you’re less likely to stuff yourself with junk, they’ll provide you with the nutrients you need to stay healthy and energized. {Which is especially important if you’re eating more junk than usual.}
– Eat healthy at home. While your schedule may be slam packed with social events and holiday parties, it’s not likely you’ll be booked for every single meal. Take advantage of the meals you’re eating at home and make them count. Put an emphasize on having a healthy and hearty breakfast, pack a lunch instead of eating out, and load up on veggies and fiber for dinner. Then when you’re at a party, it’s no big deal to indulge in the holiday treats you love and you don’t have to worry if it’s not the healthiest meal you could eat.
– Don’t skip meals. Please, oh please, do not skip breakfast and lunch so you can have more room for dinner, or so that you can eat a big dinner and still not go overboard on calories- it’s a bad, bad plan. Skipping meals makes you more likely to overeat throughout the day, and your body is going to want to hold on to those calories since it’s not sure when the next one’s are coming. See above- chose healthy breakfast and lunch choices with adequate protein, fiber, fruits, and veggies.
– Get some sleep. Boring, I know. But getting enough sleep helps your body properly process glucose, restores your energy for the next day, and helps keep you from getting sick.
If you want some support to stay healthy through the holiday season, check out Dr. Joel Fuhrman’s holiday challenge. {He’s the author of Eat to Live & Super Immunity, and emphasizes a high-nutrient diet.}
Dr. Fuhrman is challenging you to:
- Eat a large salad every day
- Eat a generous serving of greens with mushrooms and onions
- Satisfy your sweet tooth with 3 fruits a day
- Have at least one serving of beans per day
- Avoid white flour
- Avoid refined sugars/artificial sweeteners
- Use oils sparingly
I’ll tell you straight up I dislike anything that says “avoid”, especially since avoiding a piece of grandma’s pumpkin pie all season long is just going to drive you crazy, but the emphasis on greens, veggies, fruit, and fiber is what’s important. If you take the challenge, you get a free six week membership to the Fuhrman website, which has online tools for support and information- might be helpful this time of year.
What are you doing this season to stay healthy?
Health Info
I have a little bit of what you might call a busy schedule. I’m guessing most of you do too.
While I work from home, I’m still “at work” during the day. The rest of my life happens in the evenings, and I have very few of them.
Most of my evenings consist of various meetings. I’m on the Board this year for Junior League, which I love. My position essential means a lot of meetings. I also somehow ended up president of the district dietetic association, which I’m not quite as thrilled about yet. That adds another handful of meetings. Add in a few social happenings, and there goes the rest of my evenings and weekends.
One of the most frequent excuses I hear from clients is that they don’t have time to be healthy. The word excuse is a harsh one to use, because it’s completely valid. But it’s also not good enough- you just have to find a way to make it work. I’m almost never home during dinner time, yet I still eat a majority of home cooked meals and still fit in physical activity.
Here’s some ways to make it work for you:
Form a Routine
It’s easy to get things done if you have a schedule or routine. Pick a day for grocery shopping and always do it that day. Set a time for exercise and always do it then. Decide when you’ll prep your meals and stick with it. If it writing down or putting it on a calendar helps, do it.
Pre-Prep Meals
The first time you pull out a knife to prepare a meal, keep it out and prep as much as you can at once. This may mean peeling and chopping vegetables, pre-cooking grains like rice or quinoa, measuring baking ingredients and bagging them up, or chopping nuts. Group things together by meal so they’re reading to go when it’s time to cook.
Cook Ahead
Everyone loves leftovers, right? Why not make all your meals leftovers? Instead of just prepping a bunch of meals at once, sometimes I like to fully cook them. All I have to do is reach in the fridge or freezer to serve a meal. Having prepared meals helps me make healthy choices even when I come home late, tired, or starving. Just as easy as fast food; way healthier. This is also makes it easy for the husband to have a home-cooked dinner, even when I’m not home at dinner time.
Think Outside the Box
Most people tend to have simple lunches and more complex dinners. Think “lunch” for dinner- it doesn’t have to be fancy or elaborate to be satisfying. Lunch meals tend to be easier to transport, making grab and go dinners easier. Don’t hesitate to have lunch for breakfast or breakfast for dinner it it makes it easier.
Have Set Go-To’s
Having an arsenal of go-to meals is probably what keeps me fed most of the time. There’s a lot to be said for not having to come up with an idea for a meal. I just make sure I always have the ingredients for those meals on hand. This works for meals to cook at home as well as on-the-run foods.
Use Your Freezer
Often fresh is best, but when it comes to frozen veggies, as long as they’re not in sauce, they’re just as good, if not better, than fresh. It’s easier to eat veggies when they don’t take any prep work!
Snack
If you’re not getting home until late, pack a snack. Waiting too long to eat simply spells disaster.
Stay tuned for Part II: Fitting in Exercise.
What strategies do you use to fit health into your busy life?
