Meal Prep with the Instant Pot

pottyThis week, my Instant Pot made my life a lot easier. The glass of champagne I enjoyed while prepping also helped! This machine is amazing and I recommend it to all my clients who are looking to cook healthy meals quickly. It’s great too if you’re not huge on prepping meals in advance because it can make a complete dinner in about 30 minutes.

I kicked it off with my weekly hard boiled eggs. I cook them in the IP for 8 minutes on high in a steamer basket with one cup of water and then plunge them in cold water [helps with getting the shells off] when they are done.

Next I made lemon mint quinoa (1 cup dry) which was cooked in 1.5 cups chicken broth for one minute and then I let it sit for 10 minutes before releasing the pressure. After I took it out of the pot, I fluffed the quinoa and added lemon juice, a little apple cider vinegar, a wee splash of olive oil and mint I grew this summer.

I then made a big tub of brown rice. I used 2 cups brown rice and 3 cups chicken broth and a couple of bay leaves. I cooked it on high for 22 minutes and then let the pressure come down naturally for 10 minutes. I plan on having a little bit with salad or with the soup or Thai chicken curry I made. I’d recommend getting to know and love brown rice. It packs a way bigger nutritional punch and you don’t have your dinner turning to sugar immediately in your system, only to crash later.

Finally Potty Mouth [my nickname for my IP] made me a Nom Nom Paleo’s Thai Chickent Curry [the recipe calls for beef but I used chicken]. I serve it over the rice I made earlier. One thing you can also do to help get more veggies is add frozen veggies to the finished meal. It helps cool off the dish before putting it in the fridge and adds more veg to you day. It’s a win all around!!

Outside of the Instant Pot, I made Turkey Meatballs seasoned with paprika, salt, pepper, onion powder and garlic powder. These are going to be served with a salad. I made a caesar salad dressing because while I like a splash of lemon or vinegar, Anthony prefers a creamier and more robust dressing. This dressing is awesome and tastes like caesar dressing without all the additives of the bottled dressing. To make the dressing, mix together the following: 1/2 cup coconut cream, 1/2 cup mashed avocado, 1/4 cup olive oil, 2 cloves pressed garlic, 1 tablespoon fresh lemon juice, 2 teaspoons mashed anchovies, 1/2 teaspoon fish sauce, 1/2 teaspoon salt, 1/4 tsp garlic powder, 1/4 tsp onion powder. To get the coconut cream, put a can of coconut milk in the fridge for a day. Open the can and scoop out the fatty goodness that will rise to the top. You can use the watery leftovers for shakes. Or add a bit of rum and have some fun!

fish.jpgI baked some trout with lemons and dill. Another great addition to my salads.

To go with the the quinoa, I made Thug Kitchen’s Spiced Chickpeas and Tahini Dressing     again this week because it’s so good! Again great with the quinoa and some greens.

I always try and include one or two vegetarian dishes because they are good for us – beans being so full of fibre and veg dishes add variety. I made Oh She Glows Soul Soothing African Peanut Stew. It’s delicious with rice as well.

And finally I made homemade I used the Healing Kitchen’s Thin Pizza Crust recipe which here I have doubled because the original doesn’t make enough to feed a hungry male: 1 1/3 arrowroot starch, 1/2 cup plus 4 TBS coconut flour, 2 tsps cream of tartar, 1 tsp baking soda, 1/2 tsp salt, 4 TBS olive oil, 1 cup warm water, 1 egg. The one egg was my addition because I was concerned about making a crust without anything to bind it. It turned out okay, maybe a little chewy but it was my first time. I made a ham and pineapple pizza because it’s Anthony’s favorite and there is a great ham from Rowe farms that doesn’t have chemical nitrates.

And of course, my usual tub of raw veg which included broccoli, red cabbage, yellow peppers, carrots, celery and cucumber.

All of this cooking and chopping took me three hours. With the IP and a good strategy, I whipped through a week’s worth of meals for two people and now I have tons of time this week to do other things.

 

 

 

 

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