Keto Cooking with your Instant Pot is a collection of 75 low carb, nutrient-dense recipes to help you curb carbs from your favorite recipes using a very popular kitchen appliance, the Instant Pot®. Regardless of the reasons why you want to reduce carbs from your diet, this 180-page cookbook is for you!
The keto diet can be intimidating and complicated at times, but Keto Cooking with Your Instant Pot makes keto cooking manageable for the strict keto dieters, as well those looking to mix up their diet with fresh low carb recipes cooked in the wildly popular multi-functional pressure cooker, Instant Pot.
The Instant Pot is a perfect appliance to create easy and healthy keto dishes fast. The low-carb, high-protein and high-fat keto diet has been adopted by many for various health conditions and weight control benefits and this book caters to those keto followers and Instant Pot fans, offering a wide range of choices.
This book is full of soups, stews, protein-packed dishes like Low Carb Beef Stroganoff, fun party foods like Buffalo Chicken Wings. You will find versatile options with the correct ratios of fat, protein and carbs for any occasion. You’ll even find keto sweets like Espresso Mocha Cheesecake and Chocolate Lava Cake. No matter how busy your schedule, these 75 creative Instant Pot solutions will make the keto diet easy to enjoy.
The Ketogenic Diet, which is described as a strict low carb diet — 20g to 50g carb per day — has been used since the 1920s to treat Epileptic seizures. Since then, the keto (short for ketogenic) diet has been shown to help those with diabetes, cancer, cardiovascular health issues and obesity. There is much research on the benefits of the keto diet improving certain types of conditions but managing cancer is so encouraging that doctors and nutritionists at prominent hospitals are putting patients on the keto diet.
One of our closest friends is a cancer thriver. I hate to say he’s a “survivor” since it makes cancer seem stronger than him. But also, because not only did he kick Non-Hodgkin’s Lymphoma out of his body, but ran a half-marathon a couple of years after he was cancer-free. It wasn’t an easy road for him and his family for the ordeal they went through, but he was determined not to get sick again and changed his diet and lifestyle. He cut out processed (junk) food, started exercising, and while he’s not on a strict keto diet, he’s eating much less carb, higher amounts of protein and fat. And by adding running to his daily activity, he is managing stress a lot better. But his story is not unique. There are many similar stories like his from people who are using better diet and stress management to stay healthier to kick cancer out of their lives for good.
My family's story is a little different than our friend’s. My children have food allergies and while eating a Paleo style to improve their health, their eczema still flared up when they were exposed to too many carbs since sugar causes inflammation. And my husband and I, being at 'certain ages' in our lives, everything we eat tends to go directly to our midriff. We are not eating more or exercising less but all the calories from food - as healthy as they are - seem to turn into fat around the core area. Aging and hormonal balance is tough! So, after learning about the keto diet, we decided to try it. And since I don’t cook with a lot of sugar anyway, the transition to the keto diet was simpler than I thought. We just needed to make a commitment!
And since my goal in the kitchen is to make cooking as simple as I can, I already owned two Instant Pots to cook my family’s favorite recipes quickly and nutritiously. So, cooking low carb dishes was a breeze and sharing my family's favorite recipes in a cookbook was a no-brainer. Keto Cooking with Your Instant Pot cookbook is a way for me to share my family’s favorite recipes with you, regardless the reason why you’re on the keto diet or what type of the keto diet you are on. The recipes have a varying amount of carbs for those who need a different level of carbs. Some recipes also have dairy but like everything in life, you do you. If you can't tolerate certain ingredients or amount of carbs, then, substitute with what you CAN tolerate. But rest be assured; you won’t find any packaged or processed ingredients but only fresh and whole ingredients.
When writing Keto Cooking with Your Instant Pot, my goal was to help you cook nourishing foods that you can cook easily in the Instant Pot. Also, to introduce you a variety of food from all over the world with common ingredients you can find in your cupboards, if not at your local markets or on Amazon. (Thank God for Amazon!)
So, for all you busy cooks who are struggling to put low-carb and healthy whole foods on the table fast, this cook is perfect for you!
Finally, I am dedicating this book to the phenomenal thrivers I personally know - Johnson, Bianca, Laurie, Simon, - and anyone else who has had profound health challenges. I am donating a portion of the profits from the sale of this book to Hudson Valley Chapter of Make-a-Wish Foundation whose tireless work makes dreams come true for so many brave children.
In Your Health,
“…these meals are global in scope and thrive under pressure.”
— Publisher’s Weekly
Keto Cooking with your Instant Pot uses low carb ingredients with spices and herbs to bring out the natural flavors from the meats, seafood, and vegetables using slow and pressure-cooking methods. It’s easy to indulge in the foods you love, without guilt.
Some of the all-time favorite recipes include:
Bacon, Egg, and Cheese Cups
Cream of Mushroom Soup
Vietnamese Beef “Noodle” Soup (Pho)
Best Keto Beef Stew
Espresso Mocha Cheesecake
Affordable Osso Buco
Easy Boeuf Bourguignon
Classic Italian Ratatouille
Inside Keto Cooking with your Instant Pot
180 pages of high quality, glossy pages of paperback cookbook with full-color gorgeous images by an award-winning photographer, Donna Crous.
Tips on using the cookbook to help you optimize your ketogenic diet for your health.
14 tried and true valuable tips for using the Instant Pot properly to maximize your experience.
7 chapters that include Breakfast of Champions, Nourishing Soups and Stews, Protein Packed Grazers, Fat Packed Feathers, Satiating Swimmers, Green with Envy, and Un-Guilty Pleasures.
Some of my family’s favorite recipes are:
Standing Herb-Crusted Prime Rib Roast
Korean Style Braised Short Ribs (Galbi Jjim)
Brazilian Fish Stew
Texas Style BBQ Baby Back Ribs
Smothered Pork Chops
Carnitas for Every Day
HERE’S WHAT PEOPLE ARE SAYING:
This book is so gourmet! Dr. Karen Lee has truly captured the soul of these beautiful recipes and created easy to execute low carb renditions. Keto is a lifestyle and having delicious recipes like that come together quickly make it enjoyable and do-able, which in turn helps keep you on track. This book is beautiful in flavor and in pictures. A must have for any Instant Pot lover! — Cristina Curp, Chef and Author, Made Whole and creator of The Castaway Kitchen
If you've been wondering how to use your Instant Pot WHILE eating Keto, wonder no more! Karen has you covered with her creative, mouthwatering recipes for everything from weeknight meals to dishes that will impress your guests, all made in your instant pot and low in carbs! — Hayley Ryczek, Author of Without Grain and Fermented Foods at Every Meal and creator of Health Starts in the Kitchen
Keto Cooking with your Instant Pot is an amazing collection of mouthwatering dishes for the low carb lifestyle. There’s even a few treats to enjoy. With detailed instructions for each recipe, even a beginner can master pressure cooking with ease. — Lisa MarcAurele, creator of Low Carb Yum
If you are looking for delicious recipes with your Instant Pot look no further. I love that Keto Cooking with Your Instant Pot has something for every kind of person within the keto community. Time saving meals for fat loss? Check! Meals for athletes who need a few more carbs, taken care of! I’ll be referring to this book for a long time coming! — Heather Rushin, creator of A Real Food Journey
FREQUENTLY ASKED QUESTIONS
I have an older (or newer) Instant Pot model. Will the recipes in this cookbook work? Yes. The settings for time and pressure settings are for anyInstant Pot model. I have two different models and these recipes work fine in either of them.
I don’t have an Instant Pot but a different brand pressure cooker. Will these recipes work in my pressure cooker? YES! These recipes will definitely work in your electric pressure cooker regardless what brand you have. Although some of the parts names are Instant Pot specific instructions – i.e. "turn the 'float valve' to sealing position" - if you know how to use your brand of a pressure cooker, you should be able to follow the instructions for the required “pressure level” and "cooking time" to make any of the recipes in the book. However, I am not sure how the recipes would work in a stovetop pressure cooker. So I'm sorry to say, I can't guarantee that these would cook the same way in a stovetop pressure cooker.
Is Keto Cooking with Your Instant Pot cookbook Paleo? No. It’s not strictly Paleo. There are recipes that use dairy, like cream, butter, and cheeses. But, you can use any substitutions that fit your eating styles. Ironically, my children who are allergic to dairy were able to tolerate all the recipes without problems when eaten sporadically. But you understand what works for you, so like any recipes you see in cookbooks, you can substitute with dairy-free ingredients to fit your eating style. You're the boss applesauce! 🙂