Keto Pressure Cooker Cookbook 2019: Easy to Make Pressure Cooker Recipes for Fast Delicious and Healthy Meals

By Susan Stiles

Your keto journey has just been made easy. The Pressure cooker and Ketogenic diet are such a perfect match, enabling you to perfectly whip up your favorite keto meals effortlessly with big flavors. You can cook tender shredded beef or pork in less than 2 hours, in 30 minutes, you can cook a whole chicken to fall-off-the-bone…… make SPICY CHILI VERDE in less than 30 minutes....Prepare a whole SPAGHETTI SQUASH in 10 minutes… and lots more in few minutes. This keto pressure cooker applies a simple, speedy and effective cooking style by the pressure cooker into your keto lifestyle. With 100 recipes for every meal, from savory low-carb breakfasts meals and wholesome dinners to delicious high-fat desserts and healthy quick side dish and snacks.

This cookbook features complete guide to the Ketogenic diet, the keto basic, how it works, what is ketosis, how to get into ketosis, list of food allowed and disallowed on keto diet.

Nutritional information to keep macros balanced making it is easy to stay on track with the Ketogenic diet.

Comprehensive guide to cooking with a pressure cooker, tips, benefits, troubleshooting etc.

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• Language: English
• Publisher: Publishdrive
• Release date: May 10, 2019

Book preview

MEALS

Sussan Stiles

Copyright © 2019 Sussan Stiles

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. All Images from Pixabay licensed under Creative Commons Zero (CC0).

INTRODUCTION

CHAPTER ONE

KETO IN BRIEF

BENEFITS OF KETO

My keto diet food list

CHAPTER TWO

PRESSURE COOKER 101

COMMOM INSTANT POT TERMINOLOGY AND TROUBLESHOOTING

BREAKFAST RECIPES

POBLANO CILANTRO CHEESE FRITTATA

BREAKFAST CASSEROLE

PRESSURE COOKER KETO EGG CUPS

BREAKFAST CASSEROLE DISH

EASY BREAKFAST BURRITO BOWL

COCONUT LOW CARB PORRIDGE

QUICK PRESSURE COOKER FRITTATA

NO- NOODLE CHEESE LASAGNA

EGG BITES SIMPLE CHEDDAR

CORNED BEEF WITH CARROTS AND CABBAGE

CHEESY EASY BREAKFAST

SPAGHETTI SQUASH WITH BUFFALO CHICKEN

PRESSURE COOKER BEEF BURGERS

SIMPLE GREEN BEANS AND HAM

BREAKFAST EGG BITES WITH PROSCIUTTO AND SPINACH

CHICKEN POULTRY AND SEAFOOD RECIPES

TASTY CHICKEN TIKKA MASALA

KETO BUFFALO CHICKEN MEATBALLS

5-INGREDIENTS COCONUT CHICKEN

MY CHICKEN PARMESAN

EASY COOKER CHICKEN PUTTANESCA

LOW CARB BRUSCHETTA CHICKEN

WHOLE CHICKEN IN PRESSURE COOKER

CHEF JOHN’S CHICKEN CACCIATORE

IDEAL CHICKEN MARSALA

CHICKEN WINGS WITH SAUCE

QUICK CHEESY CHICKEN PARMESAN

CHICKEN STUFFED WITH SPINACH AND FETA

ASIAN BUTTER CHICKEN

LOW KEY CARBTURKEY CHILI

PONNIE CRACK CHICKEN MEAL

BONELESS CHICKEN ADOBO

KETO TERIYAKI DRUMSTICKS

LOVELY SHREDDED CHICKEN BURRITO BOWL

PULLED TANDOORI CHICKEN

SALMON FILLETS WITH CHILI-LIME SAUCE

COOKED SEAFOOD BISQUE

LOW CARB BRAZILIAN FISH STEW

CREAMY SHRIMP SCAMPI

EASY SHRIMP STIR-FRY

SOUP AND STEW RECIPES

SPICY CHILI VERDE

CAULIFLOWER CHEESEY SOUP

PACKAGED CABBAGE ROLL SOUP

AMAZING BEEF PHO

CABBAGE SOUP WITH GROUND BEEF RECIPE

KICK OFF MEXICAN PORK STEW

PERFECT SPLIT PEA SOUP

SUPER BEEF RAGU

CREAMY LOW CARB TACO SOUP

BROCCOLI CARROTS CHEESE SOUP

CAULIFLOWER CABBAGE SOUP WITH BEEF

PERFECT ITALIAN CHICKEN STEW

POT BEEF STEW

GARLIC BUTTER WHOLE CHICKEN

BEEF AND BROCCOLI WITH SAUCE

TASTE TO LIFE ONION SOUP

SPICY UP CHICKEN SOUP

COCONUT CREAM BEEF CURRY SOUP

BEEF AND PORK RECIPES

EASY POT MEATBALLS

KICK START TOMATILLO CHILI

BARBACOA BEEFY BEEF

BBQ PULLED PORK

CREAMY PORK TENDERLOIN

PRESSURE COOKER BOLOGNESE

CHILI LIME STEAK AVOCADO BOWL

VERSATILE JAMAICAN JERK PORK ROAST

NERDY PORK LOIN ROAST

CRISPY PORK BELLY

FALL-APART POT ROAST

FAVORITE TACO MEAT

PERFECT FIT MEATBALLS

SPANISH ROPA VIEJA

BEEF ROAST AND BROCCOL

FALL-APART PRESSURE COOKER ROAST

SIMPLE MEAL MEATBALLS

SIDE DISH AND SNACKS

BRUSSELS SPROUTS WITH BACON

Jalapeño Popper Chicken

SPINACH ARTICHOKE DIP

TACO STUFFED TOMATOES AND GREEN CHILIES

SUPER LOADED MASHED CAULIFLOWER

GREEN BEANS GARLIC BUTTER

EASY BUFFALO RANCH CHICKEN DIP

QUICK ZUCCHINI LASAGNA

KETO CARNITAS

CREAMY CAULIFLOWER SOUFFLE

MASHED CAULIFLOWER PECORINO CHEESE

DESSERTS

CHOCOLATE CAKE

CHOCOLATE CHEESECAKE

MOLTEN BROWNIE CUPS

COCONUT ALMOND CAKE

CHOCOLATE PUDDING CAKE

NO GRUDGE POT SPICE CAKE

CHOCOLATE LAVA CAKE

THAI-STYLE COCONUT PANDAN CUSTARD

CUTLESS BERRY CHEESECAKE

ALMOND NUT CARROT CAKE

KITCHEN STAPLES

ROASTED BONE BROTH

CHICKEN BROTH

EASY BBQ SAUCE

Marinara Sauce

VEGETABLE BROTH

INTRODUCTION

You've probably wondered why there’s so much talk and hype about the Ketogenic diet. Simply put, it's a low-carb, high fat diet. Its focus is more of a healthy lifestyle and overall health and eating habit. That's why the Ketogenic diet and the pressure cooker is a perfect fit. The Pressure Cooker is Superior at Retaining nutrients from food. Not like other cooking methods that lost up a lot of the food nutrients while cooking.  Healthy and tasty foods are best for the body but requires longer time to prepare. The pressure cooker ensures that task is properly taken care of much quicker and easier. When you are on a Ketogenic diet, one of the things that keeps you going is knowing you can easily whip up healthy and nutritious meal in just a few minutes. The recipes in this cookbook are delicious and mouthwatering, they are easy to make with a perfect blend from the Ketogenic diet and the pressure cooker.

This book is the finished product of my breakthrough research, after many years of my personal struggle with being overweight from my young age into adulthood and many years of experimenting with different kind of recipes, finally, my research has yielded a find! I have put together this cookbook. Apparently losing weight is almost becoming a lost dream to you because of plenty tries without a good result. Giving up is not an option not until you read this Keto pressure cooker cookbook. Let’s get cooking!

CHAPTER ONE

KETO IN BRIEF

The Ketogenic diet is a low carb, high fat and moderate protein style of eating based on a normal metabolic stage called ketosis. This is achievable when your body is starved of carbohydrates and it’s nearly completely fueled by fat. When your body enters ketosis, chemical molecules are produced (ketones) which are responsible for breaking down fats in the liver. At ketosis, your liver convert fatty acids into ketone bodies which will be used as a primary fuel source for the body.

Our body can easily adapt to what we give to it, when the body is restricted of starch and sugar to the maximum, your body starts to adjust and the blood sugar level and the production of insulin begins to drop. The presence of the insulin prevents the fat cells from reaching the bloodstream and as a result of the carbohydrate starvation, and the level of insulin falling, ketones becomes the main energy source. A full ketosis state helps in weight loss, optimal mental and physical performance, etc.

Starting keto the right way

Each persons on a keto diet have different goals and objectives. Objectively, it’s best to give it a try within 1-2 weeks. For the first week, more protein can be consumes (up to 45%) so the body does not become stressed because the body needs time to adjust to the drop in insulin and more consumption of fats.

As you progress to the second week, you can reduce the consumption of protein to 30%. Achieving weight loss is a gradual process and you need to torture yourself with hunger. If you do this, entering ketosis becomes quite easy.

My Nutrition Roadmap To Enter Ketosis Fast

Lower Carb Intake:

Limit Carbs. Since keto is a low carb diet, the best way to get the most out of it is to reduce the consumption of carbs to not more than 35g of carbs in total.

Maintain adequate protein intake:

Reduce Protein intake. When you take protein in excess, it will cause ketosis to decrease. Basically if you desire to lose weight protein intake should be balanced between 0.6-0.8 per pound of weight.

Eat more healthy fats

Since the body now becomes a fat burner and not a carb burner, you need to increase the consumption of healthy fat because it’s the primary source of energy when you are on keto.

Consuming a lot of healthy fats helps your body to get into ketosis very fast because healthy fats helps to boost your ketone level.

Drink enough water

Drinking enough helps to maintain many vital process and also helps you to feel less hungry

Do away with snacks

You can achieve weight loss better when any surge of insulin has been cut during the day. The presence of the insulin prevents