Keto Instant Pot Pre-Release

How to use this cookbook?
Getting started
First, I would like to thank you for getting this book. I hope it helps you to reach your dieting goals, and to
feel healthier and better. Following the ketogenic diet is quite straightforward.
Before anything, I recommend using the calorie & macro calculator below. This will allow you to tailor
your diet to your needs without having to undertake complicated calculations:
https://healthyeater.com/keto-diet-macros
What to do with this information?

All you will need is your height, weight, current exercise activity levels and weight goals. If losing weight
is your goal, I recommend you selecting the “Lose 10%” option, to make the diet easier to follow.
Once the calculation is done, you will be given a recommended daily calorie intake, along with the
required amount of fat, protein and carbs in grams. This will allow you to select recipes that add up to the
given quantities.
How do I select my recipes?

In this book you will find a variety of ketogenic recipes with their calories, fat, protein and carbs per serve
detailed. Many recipes have two versions: Low fat and high fat, each one with their different dietary
information given.
When choosing to cook a recipe, you must decide what version to cook depending on your targets. Recipes
have “common ingredients” that are the same for both versions, and then “Low fat version” and “High fat
version” ingredients respectively. Some recipes have only one version though.
To make things easier, at the end of this book, there is a summary with all the nutritional info for all the
recipes, so you can have a quick look and select which ones match your requirements and add up to the
correct amounts for your tailored diet. Also, there are snacks included.
I recommend you choosing 3 meals plus one snack matching your needs.
After the recipe summary, I have introduced a few examples for eating schedules for a variety or dietary
needs. This may match your case or not, but anyhow useful.
DISCLAIMER: If you are reading the pre-release version, the eating schedules may not be ready yet!
What is Ketosis and how does it work?
Have you ever wondered what would happen to you if you were to go a day without munching on a hot
scrumptious slice of bread, guzzle down cheesy macs and oozing hotdogs- no anything starchy for that
matter? On another level, what would happen to your body if you were to go for a whole day without
eating anything? You will not starve to death, nor would you starve after a week without feeding. How
then would the body function?
For each activity that your body partakes in, there is a considerable amount of energy utilized. This energy
comes from a wide range of sources in the body, high on the list being carbohydrates which are quickly
converted into glucose –an ever-ready energy. Not only that, the body would also be fuelled by fat and
protein that is broken down into water soluble particles in the body. However, fat is not as easily digestible
into the system as would carbohydrates. Excess fat ends up being stored within the body. For this reason,
if you then want to reduce the amount of fat in your body, you systematically reduce the sugar and carbs
in your diet. When the body runs out of ready-to make sugar, it seeks alternate sources of energy.
At this point, ketones come into play. Ketones are created from a combination of three main soluble
compounds; acetoacetate, acetone and B-hydroxybutyrate commonly known as BHB. These are produced
by the liver in the absence of carbs for energy. All the stored fat and protein begins to be utilized, burnt
and converted into ketones for the body to continue functioning well. Ketosis is the state you are in when
this happens.
Ketosis can thus be deliberate or a result of starvation or continued fasting thus ketosis can have positive
and negative effects on the body. The safest kind of ketosis is the deliberate one attained through a
specially formulated diet which excludes starchy foods and increased protein. In medical scenarios, it has
been discovered from around the 1912s that the state of the body in which energy is fuelled from fat and
protein and no carbs can be medically beneficial for the body.
This was discovered after fasting patients and those on a controlled ketogenic diet were observed. After
a couple of weeks, epileptic patience showed signs of improvement, less seizures and better control of
their mental faculties. Mayo Clinic’s Dr. Russel Wilder then named the “ketogenic diet” and to date it is
prescribed for some patients of epilepsy, autism, hypertension and many other ailments because the
ketones that fuel the brain enhance brain functionality much better than the energy fuelled by carbs.
What happens to the body under ketosis?
Under ketosis, the brain and all the other body functions are fuelled by converting the
stored fat and protein in the body into ready-to-use energy. Some claim that the body
gets into ketosis almost daily, once there are no more carbohydrates for energy. Even
exercise can lead to ketosis because there is an increased amount of energy required by
the body during vigorous activity which carbs alone cannot satisfy.
The body requires a certain number of calories to function. Fat and protein are then
stored in the body when there is an excess of the calorie intake requirement because
the body systematically prepares for an onslaught of any “impending drought” by not
excreting all excess food but rather storing them up. There are two ways through which
the body supplements its energy sources.
Lipo-genesis in which the body shelves all its excess fat after the second way known as
Glycogenesis where calories are stored in the liver and muscles in the form of sugars.
For months without any other food intake as in the case of a fast, the body is sustained
through the conversion of those two sources into energy which the body runs on. Fat
that is stored in most other parts of the body is quite a difficulty to convert into energy
as it takes longer, therefore, when the body is out of carbs, it quickly makes use of all
that energy.
Several biological adaptations occur in the body due to the change in energy source.
You may experience certain negative signs through general hormonal and energy shifts
to make you feel week, insomniac or even digestive challenges.
How to know when you are in Ketosis
Ketosis is very much an internal process but its effects, as all the other effects of bodily
processes, can be visible for you to know that you are in keto-state. The signs and
symptoms of a ketogenic state can be seen through the following:
Low Appetite: Because of the numerous changes in the body, the brain may at
times be fooled into thinking that the body is full making you feel sated even when you
have not eaten anything. This is particularly true in the first stages of ketosis.
Weight Loss: The fat that is burnt for energy by your body comes from certain
muscles and parts of the body and much water is lost at this stage thus reducing your
weight making you look leaner. Therefore, ketogenic diets are a top choice for people on
a weight-loss journey.
Insomniac Behaviour: There is generally a disturbance to your sleeping patterns in
the first stages of ketosis because the body’s regular functionality has been disturbed
but over time ketosis affords you with better quality sleep.
Bad breath: Acetone levels increase following the increase in ketone bodies and acetone
has a powerful scent which emits from your body through your breath and in urine.
When you start a ketogenic diet, this is prevalent and usually disappears after a couple
of weeks into the diet. Gum and regular mouth-wash can assist with this concern.
Digestive Problems: The body has a trend it follows for all activities and when this is
interrupted there are certain breakdowns that occur. A difficulty in digesting food is one
such and you may find yourself feeling bloated or constipated. I some instances you
may have diarrhoea.
General fatigue and body weakness: Your switch in energy sources to those that take
a bit longer to convert means that the body may become listless on the onset of ketosis
until the body gets accustomed and the supply of energy becomes constant. When
ketosis has set in full swing, the body will begin to feel more energized.
There are several other ways to know that you are in ketosis and most have to do with
the various changes occurring in the body. The best way to find out if you have high
ketone levels is to test for ketonicity using a ketone kit. Most of these signs and
symptoms occur in the first stages of ketosis and usually improve when the body gets
used but only in instances of a properly formulated ketogenic diet.
Working out during ketosis
The popular belief with any exercise routing is that you must have a full diet and there
is much energy expended. This would imply that when on a somewhat restricted diet
then exercise is not possible. Actually, exercise aids ketosis if you are deliberately
following a ketogenic diet. If ketosis occurs because of a fast, then exercise would be
necessary to regulate the body functions for a healthy lifestyle. There are ways of making
your exercise routine that much effective when in ketosis.
Working out has four main types; aerobic, anaerobic, flexibility and stability exercise -
and these vary according to intensity and purpose. For instance, aerobic exercise are
low on intensity but would be done over a long duration for the sole purpose of burning
fat. Anaerobic exercises on the other hand, are for shorter durations and would require
high intensity. The calorie requirement for each of those two differs in a big way because
anaerobic exercise would be burning up fat that much faster requiring the reserves to
be quickly made use of.
When in ketosis, exercise should be regulated to start from low intensity especially when
ketosis is in the first stages. This is because at this stage, there is still a slow supply of
energy with the body only just adapting to feeding off the energy from fat and protein
preserves when it is used to carb energy. Lower repetition sets of activities is the best
way to get the body used to work-out routines when in ketosis.
One rule of thumb is to supplement your regular calorie supply with another 30 or so
grams of dextrose or maltodextrin. Whey Protein and amino acids are also great ways to
facilitate for vigorous activity during sessions when on keto. For the perpetual keto-
dieter, there is no harm in weekend special carb-indulgence when you carry out cyclical
work-out or regular training. In the end, ketosis in full swing makes you better perform
during a work-out as it enables the body to endure for longer.
Dining out during Keto
Let’s face it, we have all had that one time where we looked at one fussy and demanding
eater in a restaurant and thought, “Come on, it’s only one meal, would a single
ingredient kill you when on your “special diet” program? This is because it makes one
seem highly nagging and fussy which makes for a particularly difficult person to deal
with. But when you are following a ketogenic diet, you will need to be as fussy and naggy
if you cannot be outright creative when you go out.
Of course, you cannot stay in and pass on that night out with the girls or the gent’s
binge day out. You cannot keep on coming up with excuses when invited over to a
friend’s house nor can you throw yourself into a corner with a special lettuce wrapped
burger when you have the office buffet. So how does one follow the keto diet religiously
without becoming an inconvenience to those around?
Firstly, there is nothing wrong with being assertive about what goes into your stomach.
You will need to tell the waiter, ask the waiter and request from the waiter for the special
salad, extra olive oil or butter to go down with your veggies without feeling ashamed.
For entrees, always dig into a salad option and pass up the bun and starch regulars. In
place of the burger bun, opt for lettuce wraps and extra cheese. For a buffet, the choice
is yours –pick right, eat with gusto and enjoy the evening –on your terms!
Because there is an added need for fat in your body, you can always carry a small olive
oil bottle for an extra sprinkle to your salads. It would also help if you were to find out
the ingredients of the menu dishes. Sauces are another tricky choice; béarnaise and
gravies are better options over ketchup as it is usually loaded with carbs. Eating out is
just an extension of your careful eating regiment and should not be altered for a few
hours of trying to conform to be the superb guest!
Chicken Hainanese
Flavourful, fragrant and gelatinous chicken simply poached to perfection. A

Hainan original dish you can enjoy at home, exactly as you would right from
any local Singaporean hawker stall. This simple-to-prepare dish is a must-try!
Nutritional Values
Preparation Time 20 min Cooking Time 4h Serves 3
Kcal per
High Fat Version
serve:
535 Fat: 45g. (75%) Protein: 28g. (21%) Carbs: 5g. (4%)
Kcal per 22g. (26%)

Low Fat Version
serve:
340 Fat: 27g. (68%) Protein: Carbs: 5g. (6%)
Ingredients
Common Ingredients For the ginger dip (common) Low fat version ingredients
1 Oz (25g.) Ginger, peeled 2 tbsp. minced Ginger 3 x 1/2lb ready to cook yield
Chicken units (no skin)
6 cloves Garlic, crushed 1 tsp. minced Garlic
6 x bundles of Pandan 1 tbsp. Chicken Stock

High fat version ingredients
Leaves/cilantro/Thai basil
1 tsp. Salt 1 tsp. Sesame Oil 3 x 1/2lb ready to cook yield
Chicken units (meat and skin)
1/3 cup Sesame Oil ½ tsp. Sugar
Preparation
1. Combine chicken, garlic, ginger, pandan leaves, and salt in the pot.
2. Add enough water to fully submerge the chicken and cook on slow cooker mode set low for 4 hours.
3. Carefully take the chicken out of the pot and chill in an ice bath for 10 minutes.
4. Meanwhile, combine all ingredients for the ginger dip in a food processor and pulse into a coarse paste.
5. Take the chicken out of the ice bath, drain, and chop into serving pieces. Arrange onto a serving platter and
brush with sesame oil. Serve the chicken with ginger dip on the side.
Poached Chicken in Coconut and Lime Cream Sauce
Perfectly moist chicken pieces in a creamy coconut and lime poaching

sauce. Creamy and tangy, rich yet light, spicy and cool at the same time.
Asian cuisine has its wonders…
Nutritional Values
Preparation Time 5 min. Cooking Time 10 min. Serves 3
Kcal per
High Fat Version
serve:
Kcal per 10g. (7%)

Low Fat Version
serve:
380 Fat: 30g. (68%) Protein: 21g. (22%) Carbs:
Ingredients
Common Ingredients Low fat version ingredients
1 Oz (25g.) Shallot, minced Juice and zest of 1 Lime 3 x 1/3lb Chicken units (ready to
cook yield, no skin)
1 Oz (25g.) Ginger, thinly sliced 2 tablespoon Fish
2 tablespoon fishSauce
sauce
2x medium Banana Peppers 1/2 Cup of peeled walnuts

1 cup Coconut milk Cilantro, for garnish 3 x 1/3lb Chicken units (ready to
cook yield, meat and skin)
1cup Chicken stock
Preparation
1. Combine all the ingredients inside the pot.
2. Cook on high pressure for 10 minutes. Release pressure.
3. Top with fresh cilantro.
4.
Tamarind and Lemongrass Braised Chicken
Rendering a deep-flavoured chicken broth can only be done through a long and
slow braise, resulting in truly rewarding results. Add in the fruity tang of tamarind,
the citrusy notes of lemongrass, and the soothing warmth of turmeric and you’ve
got a dish every bit worthy of being classified as comfort food.
Nutritional Values
Preparation
10 min Cooking Time 4h Serves 4
Time
Nutritional Kcal per

Value serve:
Ingredients
3 Chicken Thighs, (meat 1 Oz (25g) strips Fresh 2 Shallots, quartered A handful Mustard
and skin) Turmeric/Curry or Cumin Leaves/Kale/Turnip
powder
1 stalk Lemongrass, 2 cups Chicken Stock 1 Banana Peppers 4 tbsp olive oil
bruised and bundled-up
2 tbsp Tamarind Paste or 2 Roma Tomatoes, 1 Radish, peeled and Fish Sauce to taste
Substitute quartered chopped
(Substitute: Lime Salt to taste Pepper to taste

Juice+Brown Sugar at
equal parts)
Preparation
1. Combine all ingredients inside the pot.
2. Cook on slow cooker mode set low for 4 hours. Release pressure.
3. Add the mustard leaves and leave to wilt for a few minutes over keep warm setting.
Roasted Tandoori Chicken
Perfectly succulent roasted chicken thighs, flavoured in a spiced yogurt mix, then
finished off to crisp on a hot grill. Serve this Indian classic for an alternative Sunday
barbeque with family and friends.
Nutritional Values
Preparation
5 min Cooking Time 15 min Serves 4
Time

Value serve:
Ingredients
6 Pieces Chicken Thighs, 1 tsp. Tandoori Paste 1 tbsp. Lemon Juice Salt, pepper and lemon
(bone-in) juice to taste.
Preparation
1. Mix yogurt, lemon juice, and tandoori paste in a large bowl.
2. Toss the chicken thighs into the tandoori mixture and marinate overnight.
3. Season the chicken with salt and pepper.
4. Put the chicken, marinade, and half cup of water into the pot. Cook on high pressure for 10 minutes. Release
pressure.
5. Take the chicken thighs out of the Instant Pot and sear for 3 minutes per side on the grill.
Chicken Shawarma with Spicy Orange Sauce
Nutritional Values
Preparation Time 10 min Cooking Time 15 min Serves 3
Kcal per
High Fat Version
serve:
740 Fat: 60g. (71%) Protein: 39g. (22%) Carbs: 15g (7%)
Kcal per
Low Fat Version
serve:
Ingredients
3/4 lb. chicken breasts sliced For the Sauce (common) 3/4 lb. chicken thighs
1/8 tsp. cinnamon 1/2 cup chicken broth 4 tbsp. coconut oil
1/4 tsp. chili powder 1 tbs. hot chili sauce
1 tsp. ground cumin 4 tbsp. tomato paste

1/4 tsp. ground “all spice” ½ cup fresh orange juice 1/2 lb. chicken thighs
1/4 tsp. granulated garlic 1 tbsp. chopped chives 8 tbsp. coconut oil
1/2 tsp. turmeric 1/3 cup fresh lemon juice
1 tsp. paprika 2 tbsp. grated ginger
Pinch of salt 1 tsp salt
Pinch of pepper 1 cup water
Preparation
1. Mix all ingredients in your instant pot and lock lid; cook on poultry setting for 15 minutes and then release
pressure naturally.
2. Make the sauce: add a teaspoon of olive oil to a skillet and set over medium high heat; sauté grated ginger
for 1 minute and then stir in the remaining ingredients, except, hot chili sauce and lemon juice.
3. Serve chicken with sauce over mashed sweet potato drizzled with tahini sauce.
Healthy Chicken Cacciatore
A high protein diet is essential to sustainable weight loss as it helps build and
maintain muscle mass. Bell peppers, onions and tomatoes are renowned for
boosting the metabolic rate. Our chicken cacciatore will not only nourish your body
with healthy nutrients, but it will also provide you with slimming benefits.
Nutritional Values
Kcal per
High Fat Version
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1/4 cup diced red bell pepper 1 bay leaf / thyme/ juniper berries 4 chicken thighs, skin and meat
1/2 cup diced green bell pepper 1/2 tsp. dried oregano
1/2 cup diced onion salt & pepper 3 chicken thighs, skin and meat
1 cup crushed tomatoes 2 tbsp. chopped basil ¼ cup olive oil
Preparation
1. Season chicken with salt and pepper and to a greased instant pot; set the pot to sauté mode and then cook
chicken until browned on both sides. Transfer to a platter and set aside.
2. Add more oil to the pot and cook peppers and onion until tender; stir in tomatoes, chicken, veggies, bay leaf,
oregano, salt and pepper and lock lid. Cook on high for 25 minutes; let pressure come down naturally and
then discard bay leaf.
Stuffed Chicken
Nutritional Values
Preparation Time 8h Cooking Time 25 min Serves 3
Kcal per
High Fat Version
serve:
615 Fat: 50g (72%) Protein: 36g (24%) Carbs: 5g (3%)
Kcal per
Low Fat Version
serve:
545 Fat: 40 g (66%) Protein: 39g (30%) Carbs: 5g (4%)
Ingredients
Common Ingredients Low fat version ingredients High fat version ingredients
2 tbsp. Lemon Juice 1 lb. Boneless Chicken Breasts 0.75 lb. Boneless Chicken Breasts
1 tbsp. Garlic Powder 3 tbsp. Olive Oil 4 tbsp. Olive Oil
1 tsp. Paprika Powder For the Stuffing (low fat) For the Stuffing (high fat)
½ tbsp. Mustard Powder 4 tbsp. Butter ½ cup Shredded Cheddar Cheese
2 tbsp. Lemon Juice 5 tbsp. Butter
For the Stuffing (common)
½ cup Shredded Mozzarella Cheese
½ cup Pitted Black Olives
Preparation
1. In a bowl, mix lemon juice, garlic powder, paprika and mustard powder.
2. Slit each chicken breast from the middle carefully.
3. Rub the marinade on the chicken breasts and refrigerate for 2-4 hours at least.
4. Mix the cheese, olives and butter and stuff each breast with this mixture. Seal the breasts with toothpicks.
5. Put olive oil in the pot and sauté chicken breasts (2 at a time) for 3-4 minutes each side.
6. Remove chicken breasts. Put 1 cup of water and place chicken on the trivet in the pot. Cook for 8 minutes.
Release the pressure. Take the chicken breasts out of the Instant Pot, remove toothpicks and serve.
Juniper and Citrus Turkey Leg Confit
Super flavourful red turkey leg meat, with a fresh aromatic blend of juniper
berries and citrus essence, poached slowly until fall-off-the-bone tender, then
finished crisp under the broiler. Simply exquisite.
Nutritional Values
Preparation Time 8h Cooking Time 5h Serves 2
Kcal per
High Fat Values
serve:
660 Fat: 52 g. (75%) Protein: 35g. (20%) Carbs: 5g. (3%)
Kcal per
Low Fat Version
serve:
Ingredients
8 Juniper Berries /4 tsp Gin 1 tbsp Black or White 3 Turkey Drumsticks (4oz, no bone
Peppercorns/White pepper yield, meat only)
Zest of 1 Orange 2 tbsp Coarse Salt 3 tbsp Olive Oil
Zest of 2 Lemons
3 Turkey Drumsticks (4oz, no bone
yield, meat and skin)
6 tbsp Olive Oil
Preparation
1. Combine all ingredients in a bowl and leave to marinate overnight.
2. Transfer turkey drumsticks and marinade into the pot.
3. Set pot to slow cooker mode on low and leave for 4 hours. Leave to release pressure naturally.
4. Carefully take the turkey legs out of the pot and transfer to a baking sheet.
5. Roast in the oven for 15-20 minutes at 220C.

Stuffed Turkey Thighs
Nutritional Values
Kcal per
High Fat Values
serve:
568 Fat: 47 g. (73%) Protein: 33 g. (24%) Carbs: 5 g (3%)
Kcal per
Low Fat Version
serve:
Ingredients
2 tbsp. (30 g.) Crushed Garlic High fat version ingredients
Common Ingredients
1 cup (200 ml) Chicken Broth ½ cup (100 g.) Zucchinis, diced
1 1/4 lbs. (560 g.) Turkey Thighs
2 tbsp. (30 ml) Lemon Juice Salt and pepper to taste. 3 tbsp. (45 g.) Unsalted Butter
½ tsp. (2.5 g.) Thyme and Rosemary 4 tbsp. (60 ml.) Canola Oil
Low fat version ingredients
½ cup (100 ml) Heavy Cream (Fluid) 2 lbs. (900 g.) Turkey Thighs ½ cup (100 g.) Feta Cheese
¾ cup (150 g.) Bell Pepper, chopped 2 tbsp. (30 g.) Light Butter
Preparation
1. Place turkey thighs between sheets of plastic wrap. Pound with a meat hammer until uniformly spread out
and about half inch thick.
2. Put butter and zucchini inside Instant Pot and cook on high pressure for 5 minutes. Release pressure
naturally. Remove zucchini and add in oil, garlic and bell pepper. Sautee until peppers are soft.
3. Let the vegetables cool, then mix with crumbled feta cheese
4. Rub lemon juice, herbs, salt and pepper on the turkey fillets.
5. Place stuffing on the fillet and tightly roll. Secure with cooking twine. Sauté stuffed fillets until browned on
both sides.
6. Put 1 cup of chicken broth in the Instant Put and place the stuffed thighs in a baking pan on the trivet. Cook
on high pressure for 20 minutes.
Ground Turkey Stir Fry
An Asian flavour inspired stir fry. All it takes is the Instant Pot, a few ingredients
and some hot oil. A midweek dinner comes together within minutes with this recipe.
Nutritional Values
Kcal per
High Fat Values
serve:
575 Fat: 49 g. (75%) Protein: 30 g. (21%) Carbs: 7 g. (4%)
Kcal per
Low Fat Version
serve:
Ingredients
6 cups (500 g.) Chinese Cabbage ½ tsp. (2.5 g) Minced Ginger 1½ lbs. (680 g.) Ground Turkey
(93% Lean)
1 tbsp. (15 g.) Minced Garlic Salt and pepper to taste ¼ cup (50 ml) Olive Oil
1 tbsp. (15 ml) Rice Vinegar

1 lbs. (450 g.) Ground Turkey (93%

Lean)
½ cup (50 ml) Olive Oil
Preparation
1. In the Instant Pot, heat the oil and add ginger and garlic. Sauté until it turns golden brown. Add cabbage to
the Pot. Stir fry until the leaves begin to wilt. Remove from Pot.
2. Add ground turkey and cook until it changes colour completely.
3. Add boy choy leaves, vinegar and seasonings. Cook until the turkey is completely done.
4. Add butter at the end when turkey is cooked through.

Glazed Turkey Wings
Tender, juicy turkey wings smothered in a tangy sweet and sour sauce that will
tingle your taste buds. This essential game day snack is a breeze to put together.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
Common Ingredients High fat version ingredients Low fat version ingredients
1 cup (200 ml) Chicken Broth 1 1/2 lbs. (680g.) Turkey Wings 1 lb. (450g.) Turkey Wings
a(Without Skin) (Without Skin)
½ cup (100 ml) Hot Sauce 4 tbsp. (50 ml) Soybean Oil 9½ tbsp. (140 ml) Soybean Oil
1 tbsp. (15 g.) Almond Flour 2 tbsp. (30 g.) Sun Dried Tomatoes 1 tbsp. (15 g.) Sun Dried Tomatoes
1 tsp. (5 g.) Paprika 1 tbsp. (15 ml) Soy Sauce 1 tsp. (5 ml) Soy Sauce
1 tsp. (5 g.) Garlic Powder
½ tsp. (2.5 g.) Mustard
Salt and Pepper to taste
Preparation
1. In the Instant Pot, heat the oil. Sauté wings in batches until they become brown.
2. Add the rest of the ingredients except almond flour and cook on high pressure for 9 minutes.
3. Remove chicken wings from the Pot and place in a baking tray lined with parchment paper. Broil in the oven
until the skin is crispy.
4. Meanwhile, let the sauce simmer in the Instant Pot. Add almond flour and keep stirring.
5. When the sauce thickens, add the broiled chicken wings and coat in the sauce.
Scrumptious Pork Chili
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1lb. (450g.) coarsely ground pork 1 tbsp. cumin 4 tbsp. olive oil
(lean and fat)
1 can diced tomatoes 1 tbsp. garlic powder
1 hot yellow peppers, deseeded and 2 tbsp. ground coriander
chopped
½ tbsp. cacao powder 2 tbsp. dried oregano 6 tbsp. olive oil
1 tbsp. ancho Chile powder /mild ¼ cup low sodium beef broth,
paprika ccpreferably homemade
1 tbsp. arrow root powder or
cornstarch
Preparation
1. Start by browning your beef in a skillet in olive oil, in batches before putting it in your instant pot, draining
any excess fat in the process. Once all the beef is in your pot, heat a bit of oil in the same skillet you used
to brown the beef and sauté the veggies until tender. Stir in all the seasonings and continue cooking until
the skillet dries up.
2. Drain the tomatoes and add them to the skillet. Stir well then transfer all the contents of the skillet to your
pot. Do not stir just layer the veggies on top then pour in the broth. Lock lid and cook for 30 minutes; let
pressure come down on its own.
3. Mix the arrow root powder with a little water then pour it in the pot together with the cacao powder; cover
and let sit for a few minutes before serving. Drop evenly rest of oil if any on the dish.
Pork Luau
It’s the same Kalua Pork. . . succulent, tender, and smoky, less all the hassle of
having to dig up a deep roasting pit. The slow cooker mode of your instant pot
surprisingly does a really good job in the recreation of this Hawaiian favourite!
Nutritional Values
Preparation
10 min Cooking Time 4h Serves 3
Time

600 Fat: 40 g. (60%) Protein: 56 g (40%) Carbs: 0 g. (0%)
Value serve:
Ingredients
2lb.(900g) Pork Shoulder 1 tablespoon Coarse Salt 2 tablespoons Liquid Substitutes: Spanish
Smoke (or substitute) smoked paprika or
Chipotle Powder
Preparation
1. Rub salt and liquid smoke all over the pork shoulder.
2. Set inside the pot, fat-side up.
3. Cook on slow cooker mode set high for 4 hours. Release pressure.
4. Take the pork out of the pot and shred apart.
5. Take some of the cooking liquid in the pot and ladle onto the pulled pork meat.
Deonjang Pork Spare Ribs
Bone-in cuts of pork and fermented soy bean paste combine in this exceptionally
umami-rich Korean-inspired dish. Apples, soy sauce, sesame, and a few other
choice aromatics only add further complexity. An easy all-in-one-pot meal that
yields a depth of flavour which is second to none.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1lb (450g) Pork Spare Ribs (lean and 1 cup Pork Stock 5 tbsp. Sesame Oil
fat)
1/2 White Onion peeled and 1 tbsp. Soy Sauce
quartered
2 Scallions cut into 2” pieces 2 tbsp. Mirin / Dry wine
6 cloves Garlic crushed 2 tbsp. Sweetener (low calorie) 8 tbsp. Sesame Oil
thumb-sized piece Ginger thinly 2 tbsp. Gochujang (or substitute)*

sliced
1/2 Apple grated *Substitute: Chili peppers +Soya
nsauce +Sugar
1 tbsp. Sesame Seeds
Preparation
1. Combine stock, soy sauce, mirin, honey, sesame oil, gochujang (or substitute), apples, and sesame
seeds in a blender. Process until smooth.
2. Arrange the pork ribs, onions, scallions, garlic, and ginger inside the pot.
3. Pour the blended sauce over the pork and cook on high pressure for 20-25 minutes. Release
pressure.
Jamaican Jerk Pork Roast
Scrumptious juicy pork roast with a Jamaican jerk kick! With just four ingredients,
this easy-to-make pork roast is a sure crowd pleaser! Easy to cook, easy to eat!
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1 1/4 lb. pork shoulder 4 tbsp. extra-virgin olive 1/4 cup Jamaican Jerk 1/2 cup beef stock
(lean and fat) oil spice blend/ (cloves,
ginger, and cinnamon
with cayenne pepper)
Preparation
1. Thoroughly rub pork roast with some of the oil and coat with spice blend.
2. Brown the meat in your instant pot under sauté mode and then add in beef broth.
3. Lock lid and cook on manual for 45 minutes and then release pressure naturally.
4. Remove roast and shred with fork. Drop over remaining oil. Serve.
Avocado & Bacon Stuffed Peppers
With just a few ingredients, these stuffed peppers are packed with creamy mixture topped
with bacon –they are pressure baked to perfection. They make great low-carb and gluten-
free desserts for weight loss. Enjoy our slimming, yet flavourful stuffed peppers.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1/2 lb. sweet baby 1/2 lb. chopped bacon 1/2 lb. ground beef 1 ripe avocado
peppers
1 tbsp. hot sauce 2 tbsp. freshly squeezed ½ bunch cilantro, Coarse sea salt
chopped
lime juice
Preparation
1. Add two cups of water to your instant pot and insert a trivet.
2. Cut the peppers in half, lengthwise, removing the seeds and membrane. Arrange them in a baking
pan and lightly spray with cooking spray and place on the trivet. Lock lid and cook on manual for
5 minutes. Quick release pressure.
3. As the peppers are cooking, mash up the avocado in a bowl and combine with the hot sauce, lime
juice, salt and the cilantro and sauté the bacon and ground beef in a skillet until they become crisp
4. and abrowned.
Use spoon to scoop the avocado mash into the peppers and top with bacon and beef bits. Enjoy!
Tuscan Herbed Pork Chops
Parmesan crusted succulent pork chops flavoured with an assortment of Italian

herbs and cooked to juicy perfection.
Nutritional Values
Kcal per 48 g. Protei

High Fat Values
serve:
595 Fat:
n:
35 g. (25%) Carbs: 6 g. (4%)
(71%)
Kcal per 32 g. Protei
Low Fat Version 485 Fat: 42 g. (37%) Carbs: 6 g. (5%)
serve: (58%) n:
Ingredients
1 cup (200 ml) Chicken Broth 1 lb. (450 g.) bone-in Pork Chops, 1.25 lbs. (500 g.) bone-in Pork
Lean only Chops, Lean only
1 tsp. (5 g.) Dried Thyme 9½ tbsp. (140 ml) Olive Oil ¼ cup (50 ml) Olive Oil
1 tsp. (5 g.) Dried Oregano 1 cup (200 g.) Parmesan Cheese ¾ cup (150 g.) Parmesan Cheese
1 tsp. (5 g.) Fresh Rosemary ¼ cup (50 g.) Almond Flour ½ cup (100 g.) Almond Flour
1 tsp. (5 g.) Paprika 1 Egg 2 Eggs
½ tsp. (2.5 g.) Black Pepper
Salt, to taste
Preparation
1. Wash the pork chops and pat dry. Mix the herbs and spices and rub onto the pork chops. Marinate
for 1-2 hours
2. In the Instant Pot, place pork chops and broth inside and cook on high pressure for 5 minutes.
3. After releasing pressure, remove any remaining broth.
4. Heat olive oil in the cleaned Instant Pot.
5. Dredge chops in beaten egg and mixture of almond flour and parmesan. Sauté until a crispy
coating is formed.
Herbed Sausage & Veggie Casserole
Make your work easier in the morning by preparing this recipe the night before.
Beautifully moist and tasty, your family and friends are going to love every single bite.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1/2 lb. Italian pork ¼ cup coconut cream 7 chopped asparagus stalks ¼ tsp. garlic powder
sausage
¼ cup coconut milk 1 tbsp. minced fresh dill 1 thinly sliced leek Sea salt and pepper
8 free range eggs, beaten
Preparation
1. Grease a square baking dish and set aside.
2. Place the sausage pan in a set over medium heat; break them into small pieces. Cook for a few
minutes and add asparagus and leeks; cook for 5 minutes or until sausage is browned. Remove the
pan from heat, discarding excess fat.
3. Whisk together eggs, garlic powder, dill, cream, salt and pepper in a bowl; pour into the dish and
add the cooked sausage; mix well. Add water to the instant pot and insert a trivet; place the dish
onto the trivet and lock lid.
4. Cook on manual high for 25 min and let pressure come down on its own.
5. Remove the casserole and cut into equal slices.

Breakfast Eggs de Provence
Start off your day with these unforgettable eggs that are wonderfully cheesy. Low
in carbs, high in protein and fat, these eggs make an effective fat burning
breakfast or brunch meal that is very satisfying. Enjoy!
Nutritional Values
Preparation
Time

470 Fat: 38 g (61%) Protein: 33 g (33%) Carbs: 7 g (6%)
Value serve:
Ingredients
½ cup coconut cream 1 red onion, chopped 1 cup chopped kale leaves 1/8 tsb sea salt
6 eggs 1 cup cheddar cheese 1 tsp herbes de provence 1/8 tsp pepper
1 lb. cooked ham, diced
Preparation
1. In a bowl, beat coconut cream and eggs until well blended, stir in the remaining ingredients and
pour the mixture into a heatproof bowl or dish; cover.
2. Add a cup of water in you instant pot and place a trivet over it.
3. Add the bowl and lock lid; set your pot on high and cook for 20 minutes; release pressure
naturally.
4. Serve hot with a glass of fresh orange juice.

Meaty Quiche
This recipe will have all your family members screaming Aloha! as they bite
into the most flavourful and moist meaty quiche they’ve ever had.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1 cup chopped green 1 cup cooked ground ½ cup of milk 1 cup shredded Monterrey
onions turkey cheese
6 oz (120g) diced ham 4 slices cooked bacon, 6 large eggs ¼ tsb salt and 1/8 tsp of
crumbled sugar
Preparation
1. Add a cup of water into your instant pot and place a trivet
2. Whisk together milk, eggs, salt and pepper in a large bowl until well blended.
3. In a soufflé dish, mix together, mix together green onions, ham, sausage, bacon and cheese; pure
the egg-milk mixture over the meat and stir to mix well.
4. Cover the meal with aluminium foil and place it on a trivet, lock lid and cook on high for 30 minutes.
5. When done, release pressure quickly and then open lid; uncover the lid and sprinkle with more
cheese.
6. Broil until cheese is melted and serve.

Jalapeno Omelettes
Surprise your special ones with the all-American Jalapeno Omelettes made
with low-carb nutrient-dense ingredients. Enjoy this one of a kind keto
omelette with just the right balance of eggs, bacon and cheese with some
heavy cream for an extra taste!
Nutritional Values
Preparation
Time

450 Fat: 36 g (72%) Protein: 23g (24%) Carbs: 6 g (6%)
Value serve:
Ingredients
¼ cup cream 4 jalapeno peppers, 8 large eggs 1/8 tsp pepper
chopped
¼ lb. (150) cup cheddar 8 slices bacon chopped ¼ tsp salt
cheese, shredded
Preparation
1. Grease jars with oil and set aside.
2. In a skillet over medium heat, cook bacon until crispy and then set aside on a plate; add jalapenos in
bacon fat and cook for about 2 minutes or until tender and then remove from fat to a plate.
3. In a bowl, whisk together heavy cream, eggs, salt and pepper and then fold in bacon, peppers and
shredded cheese.
4. Divide the egg mixture among four greased jars and place them on a trivet in an instant pot; add
two cups of water and lock lid.
5. Cook on high for 5 minutes and then let pressure come down on its own.
Minted Cream Soup
Refreshing and light, with undertones of mint and juicy chunks of chicken,
this cream soup is chilled thoroughly before serving. With an easy and quick
preparation makes it ideal for serving in hot summers.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
8 cups (1600 ml) Chicken Broth 3/5 lb 250 g. Boneless Chicken Thigh ½ cup (100 ml) Light Sour Cream
1/8 cup (5 g.) Mint Leaves 3 tbsp. (45 ml.) Lime Juice
½ cup (36 g.) Broccoli Florets 1 cup (200 ml) Pureed Avocado
½ cup (34 g.) Kale Salt and pepper to taste ¾ cup (150 ml) Sour Cream
Preparation
1. In the Instant Pot, add all the ingredients except sour cream, salt and pepper. Cook for 10 minutes.
Quick release pressure.
2. Take out chicken fillet and chop into small pieces.
3. Puree the rest of the contents. Add into instant Pot. Season with salt and pepper. Add chicken and
heat until the soup simmers.
4. Chill thoroughly. Garnish with sour cream and serve.
Asparagus and Celery Soup
Low carb asparagus and celery soup made with flavourful beef broth with
richness of cheese in every spoonful. Wholesome and hearty, serve for a
cosy dinner on winter weekends.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
6 cups (1200 ml) Beef Broth ½ cup (100 g.) Cheddar Cheese, 3 tbsp. (45 g.) Salted Butter
Shredded Light
½ lb. (225 g.) Asparagus, cut into ½ cup (100 g.) Monterey Jack
½ inch pieces Cheese, Shredded
1 cup (200 g) Celery, Chopped 1 egg, beaten

½ tsp. (2.5 g.) Nutmeg, Grated 6 tbsp. (90 g.) Salted Butter
Preparation
1. In the Instant Pot, heat butter and sauté vegetables for 30 seconds
2. Add broth. Seal and cook low pressure for 6 minutes. Quick release pressure. Add egg into the soup
slowly and keep mixing until ribbons begin to form.
3. Add shredded cheese and stir until melted. Add in seasonings and serve.
Chicken and Vegetable Soup
A comforting soup made with fat burning ingredients. Loaded with red onions, bell
peppers, garlic and just the right amount of spices.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1 1/4 lb. ground chicken 4 garlic cloves, minced 2 tbsp. olive oil
1/2 medium red onion, diced 2 cups chopped spinach ½ Avocado
1/2 red bell pepper, diced 4 cups water

1/2 green bell pepper, diced 1 tbsp. chopped chipotle chilis 4 tbsp. olive oil
4 tsp. ground cumin 1 Avocado
Preparation
1. In a large skillet set over medium high heat, heat olive oil until hot but not smoky; sauté bell
peppers and onion for about 8 minutes or until brown. Add ground chicken and cook until
browned.
2. Stir in cumin and garlic for about 1 minute; transfer the mixture to your instant pot and then add
water, chipotles and spinach and lock lid; cook on high pressure for 5 minutes and the release the
pressure naturally.
3. Transfer about 4 cups of the mixture to a blender and blend until very smooth.
4. Serve the soup into large soup bowls and top with diced avocado.
Spinach Chipotle Soup
This herb infused creamy soup packs a nutritional punch to keep you full
until your next meal. It also helps stubborn fat melt away and keep it off the
healthy way! Enjoy its fresh taste, it is incredibly yummy!
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1/2 lb. ground beef 2 tbsp. coconut oil

1 cup vegetable stock
1 1/2 cups cauliflower florets,
processed into cauliflower rice in ¼ top cracked black pepper
a food processor
1/2 large leek, quartered then 1 bay leaf

thinly sliced High fat version ingredients
3 cloves garlic crushed 1 tsp. herbs de Provence 5 tbsp. coconut oil
3/4 cups coconut milk, full fat
Preparation
1. Add the oil to your instant pot and set to sauté mode; cook the leek for 5 minutes until tender
then stir in the garlic and cook until fragrant, for a minute or so, but don’t let the garlic burn. Add
beef and cook until browned and then add in the coconut milk, herbs, pepper, cauliflower rice
and stock.
2. Give it a stir, lock lid and cook on high for 5 minutes. Let pressure come down on its own.
3. Remove the bay leaf and use an immersion blender to blend until smooth. Serve hot.
Spicy Beef Cauliflower Soup
Creamy and comforting, it uses fresh vegetables and herbs from the garden
together with convenient pantry ingredients to make an amazingly tasting
soup. It will provide you with the proper nourishment as you strive to lose
weight. Enjoy!
Nutritional Values
Preparation Cooking
10 min 14 min Serves 4
Time Time

400 Fat: 26g. (59%) Protein: 32g. 33%) Carbs: 8g. (8%)
Value serve:
Ingredients
1 lb ground beef (80% ⅔ cup diced carrot 1 cup diced red onion ⅛ teaspoon salt
lean meat)
4 tablespoons olive oil handful parsley 1 ⅓ tablespoons curry ⅛ teaspoon pepper

powder
2 cups diced handful fresh 2 ⅔ cups water
cauliflower thyme
Preparation
1. Heat oil in your instant pot and sauté red onion, cauliflower and carrots and cook for 4 minutes;
stir in beef and cook until browned. Stir in herbs and spices and water and lock lid.
2. Cook on manual for 10 minutes and then let pressure come down naturally.
3. Using an immersion blender, blend the pot content until very smooth. Serve topped with toasted
cashews.
Crab and Winter Bamboo Shoot Egg Drop Soup
Hot, comforting, and full of flavour. This Chinese-inspired egg drop soup is
simply perfect for cold winter nights and rainy days.
Nutritional Values
Kcal per
High Fat Values 445 Fat: 34g. (69%) Protein: 27g. (25%) Carbs: 7g. (6%)
serve:
Kcal per
Low Fat Version 325 Fat: 21g. (58%) Protein: 27g. (34%) Carbs: 7g. (8%)
serve:
Ingredients
12 oz Crab Meat 1 tsp. Red Chili Flakes 1 tablespoon Sesame Oil
1 cup Bamboo Shoots/water 1 tablespoon Soy Sauce 2 tablespoon Vegetable Oil

chestnuts/Artichokes
¼ cup Chopped Scallions/green 1 tablespoon Rice Vinegar

onions
3 cups Chicken Broth 3 Large Eggs, beaten 2 tablespoon Sesame Oil
1 tablespoon, Ginger Strips ½ teaspoon Ground White 4 tablespoon Vegetable Oil

Pepper
Preparation
1. Set pot to sauté mode.
2. Heat vegetable oil and sauté scallions, ginger, chili flakes until aromatic.
3. Add crab meat and bamboo shoots. Sauté briefly.
4. Add chicken broth, soy sauce, and vinegar. Bring to a simmer.

5. Gently stir in the beaten eggs. Allow to cook for about a minute.
6. Season with salt and pepper.
7. Drizzle on sesame oil before serving

Hearty Keto Beef Stew
This healthy beef stew is the ultimate lunch hour comfort food especially
under cold weather. It is low in carbs and very high in healthy fat and
protein. Enjoy!
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1/2 lb. bacon, diced 1/2 cup eggplant, 1 clove garlic, chopped 1 tomato, chopped
cubed
1/2 lb. beef (chuck eye 1/2 cup onion, 2 cups water 1/2 tbsp. spice mix
roast, boneless lean chopped
only), cubed (cumin, turmeric,
cinnamon, paprika, and
red pepper)
1/2 cup shredded 2 tbsp. coconut oil 1 carrot, thinly sliced

cabbage
Preparation
1. Set your instant pot on sauté mode and add coconut oil; sauté red onion, garlic and bacon until
bacon is browned.
2. Add beef and cook until beef is browned and then add the remaining ingredients and lock lid and
cook on manual for 30 minutes.
3. Let pressure come down on its.
4. Enjoy!
Spicy Masala Lamb Chops
Aromatic lamb chops spiced up with tandoori flavours, then cooked in its
own juices making for a delicious meal. Perfect for serving on a game night
with friends.
Nutritional Values
Kcal per
High Fat Values
serve:
800 Fat: 54 g. (80%) Protein: 31 g. (%) Carbs: 8 g. (4%)
Kcal per
Low Fat Version
serve:
Ingredients
Common Ingredients Low fat version ingredients High fat version ingredients
½ cup (100 ml) Beef Broth 2 lbs (900 g.) Lamb Chops, Bone 1 ½ lbs (680 g.) Lamb Chops,
in, Lean Bone in, Trimmed to ¼ fat
4 tbsp. (60 g.) Tandoori Masala 1 cup (200 ml) Low Fat Plain ¾ cup (150 ml) Low Fat Plain
Yogurt Yogurt
2 tbsp. (30 ml) Lemon Juice 4 tbsp. (60 g.) Tandoori Masala 1/3 cup (85 g.) Light Whipping
Cream
1 tbsp. (15 g.) Minced Garlic 5 tsb canola oil
1 tsp. (5 g) Cayenne Pepper
2-3 Cinnamon Sticks
Salt and black pepper to taste
Preparation
1. Mix the yogurt, cream, lemon juice, salt and spices in a large bowl.
2. Add the lamb chops to the yogurt mixture and coat well.
3. Leave the lamb chops to marinate overnight in the refrigerator.
4. Put 5 tbsp. canola oil in the Instant pot and allow to heat.
Port Wine Lamb Shanks
Lamb shanks are a fantastic and versatile cut of meat. Rich, juicy, packed with
flavour and almost every meat-lover’s favourite dish. Finishing of the recipe with
good quality Spanish Sherry vinegar will lift the dish to another taste dimension.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1 lb. lamb shanks 1 1 2 cups ruby Port 1 tsp. dried thyme sea salt to taste
wine
1/4 cup olive oil 1 cup chicken or veal 1 tsp. dried rosemary 3 tbsp. unsalted butter
stock
1 large red onion, diced 1 tbsp. tomato paste 3 tsp. dried parsley 3 tsp. Sherry vinegar
8 – 12 cloves garlic, 1 can (14oz.) chopped 1 tsp. freshly ground

peeled and halved tomatoes black pepper, or to
taste
Preparation
1. Set the Instant Pot to Sauté (More/High) and add the oil. When hot brown the lamb shanks all over,
one at a time. Set aside in a bowl to capture any juices.
2. Set to Sauté (Less) and add the onion and garlic and cook until soft. Set to Off.
3. Add the lamb juices from the bowl, Port wine, stock, tomato paste, chopped tomatoes, herbs,
pepper and salt and stir to combine. Add the lamb shanks and spoon over the liquid to coat them
well.
4. Place on the lid and set to Manual (More/High) for 30 minutes. When done switch off and allow
the pressure to release naturally. Remove the lamb shanks to a warmed serving dish and cover to
keep warm.
5. Set to Sauté (More). Add the butter and vigorously whisk in until incorporated. Stir in vinegar to
taste and pour the sauce over the lamb shanks.
Grilled Lamb & Veggies Bowl
When it comes to following a weight loss regimen, sometimes we must fake

it to keep away the cravings. This healthy instant pot cooked grilled lamb
dish will help you forget fast foods and achieve your weight loss goals.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1 cup dried mushrooms 1/2 cup sweet potato slices

2 tbsp. olive oil
1 cup water 1/2 cup red pepper, chopped
2 cloves garlic, minced 1/2 cup scallions, chopped

12 ounces grilled lamb, diced 2 tsp. fresh cilantro leaves 4 tbsp. olive oil
1 cup baby arugula 2 tbsp. tomato sauce
Preparation
1. Combine mushrooms, water and garlic in in your instant pot. Cook on high for 5 minutes and then
release the pressure naturally.
2. Meanwhile, grill lamb to medium rare for about 15 minutes. Grill scallions, red pepper, and sweet
potatoes along with the lamb until tender.
3. Place cooked mushrooms in a bowl; top with grilled lamb, scallions, veggies, pepitas, cilantro, and
microgreens.
4. In a bowl, whisk oil, tomato sauce, salt, and pepper; drizzle over steak mixture and serve drizzled
with lime juice
Lamb leg with Gravy
Nutritional Values
Preparation Time 15 min Cooking Time 2h Serves 3
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1 lb boneless leg of lamb A pinch of pepper 2 tbsp. olive oil
1 tsp. garlic powder 2 tbsp. chopped herbs (parsley,

For the gravy (low fat)
basil, rosemary and oregano)
1 tbsp. onion powder For the gravy (common) 2 tbsp. melted coconut oil
1 tsp. dried thyme 2 tbsp. almond flour
1/2 cup wine vinegar 1 tbsp. minced shallot

1 1/2 cups water 1 tbsp. minced garlic 4 tbsp. olive oil
1 tsp seasoned salt salt and pepper

For the gravy (high fat)
1tsp. cayenne/paprika/red chilli 1/2 tsp water 4 tbsp. melted coconut oil
Preparation
1. Season the lamb with garlic powder, onion powder, thyme, salt and pepper.
2. Add half of olive oil to your instant pot and set it on sauté mode; add lamb and cook for about 5
minutes per side of until browned and then transfer to a plate.
3. Add vinegar to the pot and simmer for a minute, while scraping bits of lambs stuck in the pot; turn
off the pot and stir in water and then add in the lamb; lock lid and cook on high for 90 minutes and
then let pressure come down naturally. Meanwhile preheat your oven at 400 °F.
4. Transfer the cooked lamb to a baking dish and drizzle with the remaining oil; top with herb mix and
bake in the oven for about 15 minutes or until browned.
5. Make gravy: pour the cooking liquid to a bowl and skim off fat; add coconut oil to the instant pot
and turn on sauté mode; stir in shallots, garlic and flour until well combined and then gradually
whisk in two cups of cooking liquid. Stir until for about 5 minutes or until gravy is thick and then
stir in salt and pepper. Serve lamb topped with gravy and fresh parsley. Enjoy!
6.
Lamb Ribs
Tender, fall off the bone ribs marinated in a mix of spices, cooked in aromatic
ghee and savoury broth, served with a rich cheese sauce. A hearty dinner
for a special occasion or a relaxing weekend.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1 lb. (450 g.) Lamb Ribs, Lean, 2 tbsp. (30 ml) Lime Juice 1/4 cup (50 ml) Olive Oil
Bone in
1½ cup (300 ml) Beef Broth 1 tsp. (5 g.) Paprika
1/3 cup (80 ml) Light Cream 1 tsp. (5 g.) Black Pepper
½ cup (100 ml) Shredded Low Salt, to taste 1/3 cup (80 ml) Olive Oil
Fat Cheddar Cheese
Preparation
1. Mix together salt, black pepper, paprika, lime juice and rub onto the lamb ribs.
2. Heat oil in the Instant Pot and sautéed the ribs until they change colour.
3. Add beef broth and cook on high pressure for 8 minutes. Release pressure naturally.
4. Remove ribs. Add cream and cheese to the Instant Pot. Mix with the leftover broth until cheese is
melted.
5. Spoon over ribs and serve.

Luscious Lamb Skewers
Succulent pieces of lamb infused with a fragrant broth and finished off by
smothering in a rich wine sauce. Satisfy your kebob cravings by preparing
these aromatic skewers packing a flavourful punch.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
2 cups (400 ml) Beef Broth 2 Garlic Cloves, Minced 2 lbs (900 g.) Boneless Lamb,
Lean, cut into cubes
1 cup (200 ml) Non-Alcoholic Few sprigs of rosemary and

Wine thyme High fat version ingredients
2 tbsp. (30 ml) Lemon Juice ½ cup (80 g.) Finely Chopped 2 lbs (900 g.) Boneless Lamb,
Onion Lean and Fat, cut into cubes
with ¼’ Fat
½ cup (13 g.) Fresh Parsley Pepper and salt to taste
Preparation
1. Rub salt and pepper on the lamb cubes and thread onto skewers.
2. In the Instant Pot, heat butter oil and sauté until the lamb cubes begin to change colour.
3. Remove skewers and pour broth, rosemary and thyme, garlic and parsley in the Pot.
4. Place lamb skewers on the trivet and cook on high pressure for 10 minutes. Release Pressure
naturally.
5. Remove skewers and trivet.
6. Add wine to the pot and cook sauce for 10 minutes or until thickened. Pour over skewers and serve.
Balsamic & Rosemary Roast Beef
Spicy balsamic and earthy rosemary flavours will make this delicious beef roast a firm
favourite. When time is not an issue a slow-cooked beef pot roast is the perfect
crowning glory to a lazy day. This easy-to-prepare recipe is definitely a great choice!
Serve with creamy mashed potatoes and broccoli.
Nutritional Values
Preparation
15 min Cooking Time 4½h Serves 3
Time

Value serve:
Ingredients
1 lb. beef rump roast 3 tbsp. olive, canola or 1/2 large red onion, 2 cloves garlic, crushed
vegetable oil chopped
2 tbsp. coarse ground 2 stalks fresh rosemary 2 bay 1 tbsp. balsamic
black pepper, to taste leaves/Thyme/Juniper vinegar
Berries
1 tsp. sherry vinegar 1 tbsp. dark soy sauce ½ cup beef or veal 1 tbsp. Dijon mustard
stock
1 tbsp. muscovado or 1/2 small bunch parsley,
dark brown sugar chopped
Preparation
1. Set the Instant Pot to Sauté (More/High) and add the oil. When hot add the beef roast and brown
on all sides. Set aside the beef in a bowl.
2. Select Sauté (Less), add the onions and garlic and cook until soft. Add the black pepper, rosemary
and bay leaves. Switch the Instant Pot off.
3. Add the remaining ingredients, including the juices from the beef, and stir to combine.
4. Set the Instant Pot to Slow (Normal) for 4 hours. Add the beef roast, pour over the liquid mixture
and secure the lid, ensuring the vent switch is set to open.
5. When done remove the beef to a warm serving dish. Remove the rosemary stalks. Taste the sauce
and add salt in desired.
6. Set the Instant Pot to Sauté (More) and stir in the parsley. Cook for a few minutes to thicken the
sauce if necessary.
Oatmeal Beef Meatballs
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
1/2 cup of rolled oats 14.0 oz (400 g.) ground beef

1 egg
(90% lean / 10% fat)
2 tablespoons onion flakes
2 tablespoons coconut oil High fat version ingredients
a pinch of salt and pepper to 14.0 oz (400 g.) ground beef

½ cup of milk
taste (70% lean / 30% fat)
Preparation
1. In a food processor, blend the rolled oats, onion flakes, salt and pepper. Process until the oat
resembles a coarse meal. Set aside.
2. In a bowl, whisk the milk and the egg. Break up the ground beef with your fingers. Add the ground
beef to the egg and milk mixture. Mix well. Then, add the oatmeal. Add more milk if the mixture is
too dry. Form the beef mixture into 1-inch balls or approximately the size of a golf ball.
3. Make the sauce. In a bowl, whisk the brown sugar, tomato sauce, crushed tomatoes, hickory smoke
barbecue sauce, beef broth, salt, and pepper.
4. In the Instant Pot set to sauté, heat 2 tablespoons of coconut oil. You may us olive oil, but
personally, I prefer coconut oil because our body processes and turns coconut oil into energy faster
than other vegetable oil.
5. Once the oil is hot, sear the meatballs, turning them occasionally to prevent burning, until the outer
part forms golden brown crusts.
6. Add the sauce into the pot. Close the lid and cook on low pressure for 30 minutes.
7. Let the pressure out via quick release.
8. Serve the meatball on top of a mashed potato, baked potato, boiled pasta or steamed vegetables.
Scrumptious Italian Beef with Avocado
When it comes to following a weight loss regimen, eating healthy is essential to

keep away the cravings. Pressure cooked Italian style beef with avocado, garlic and
spices, this dish is heavenly. Plus, it’s very low in carbs and high heart-healthy fat
and protein -it will help you lose weight the healthy way.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
2 cloves garlic 1 tsp. onion powder 1 lb. grass-fed chuck roast (lean
only)
1 tsp. marjoram/Thyme 3 tbsp. olive oil
2 tsp. garlic powder
1 tsp. basil 1 tsp. salt
1 tsp. oregano 1/4 cup apple cider vinegar

1/2 cup coconut cream 1 avocado, sliced 1 lb. grass-fed chuck roast lean
and fat
1/2 tsp. ground ginger 1 cup water 5 tbsp. olive oil
Preparation
1. Cut slits in the roast with a sharp knife and then stuff with garlic cloves.
2. Heat oil in the instant pot under sauté mode. In a bowl, whisk together marjoram, basil, oregano,
ground ginger, onion powder, garlic powder, and salt until well blended; rub the seasoning all
over the roast and place it in your instant pot; cook until beef if browned on both sides.
3. Add vinegar and water and lock lid; cook on high for 90 minutes. Release pressure naturally and
then shred meat with a fork; stir in coconut cream.
4. Serve along with cooking juices topped with avocado.

Spicy Beef Cauliflower Soup
This soup is creamy and comforting. It uses fresh vegetables and herbs from the garden
together with convenient pantry ingredients to make an amazingly tasting soup. It will
provide you with the proper nourishment as you strive to lose weight. Enjoy!
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1 lb. ground beef (80% ⅔ cup diced carrot 1 cup diced red onion ⅛ teaspoon salt
lean meat)
4 tablespoons olive oil handful parsley 1 ⅓ tablespoons curry ⅛ teaspoon pepper

powder
2 cups diced cauliflower handful fresh thyme 2 ⅔ cups water
Preparation
1. Heat oil in your instant pot and sauté red onion, cauliflower and carrots and cook for 4 minutes;
stir in beef and cook until browned. Stir in herbs and spices and water and lock lid.
2. Cook on manual for 10 minutes and then let pressure come down naturally.
3. Using an immersion blender, blend the pot content until very smooth. Serve topped with toasted
cashews.
Ground Beef Skewers
Inspired from Persian cuisine, delectable ground beef skewers packed full of fiery
spice and cooked to perfection. These appetizing skewers are perfect for taking to
a potluck or enjoying as an outstanding midweek dinner.
Nutritional Values
Kcal per
High Fat Values
serve:
Kcal per
Low Fat Version
serve:
Ingredients
¼ cup (40 g.) Chopped Onion 1-2 Chilli Pepper (Finely Chopped) 2 lbs. (900 g.) Ground Beef
(95% Lean)
¼ cup (15 g.) Cilantro (Finely 1 tsp. (5 g.) Black Pepper ½ cup (100 g.) Ghee
Chopped)
1 Egg 1 tsp. (5 g.) Chilli Powder
3 tbsp. (45 ml) Lemon Juice ¾ tsp. (3.5 g.) Salt 1 1/2 lbs (680 g.) Ground Beef
(95% Lean)
¾ cup (150 g.) Ghee
Preparation
1. In a large bowl, thoroughly combine all the ingredients to form a uniform mixture except ghee.
2. Take a small ball of the mixture and form a cylindrical shape about 3 inches long around the skewer.
Repeat until all the beef mixture is used up.
3. Brush the skewers with ghee and cover each skewer with aluminium foil.
Sweet Peppercorn Salmon
Scrumptious fillets of Salmon seasoned with freshly crushed fragrant

peppercorn, paired with a sweet and sour sauce bring about an explosion of
flavours. Spice up your midweek meals with this tangy salmon dish.
Nutritional Values
Kcal per
High Fat Values serve:
Kcal per
Low Fat Version serve:
Ingredients
4 (600 g.) Salmon Fillets 1 tsp. (5 g.) Black Pepper, coarsely ½ cup (100 ml) Heavy Cream
ground
2 tbsp. (8 g.) Parsley ½ tsp. (2.5 g.) Minced Ginger 3 tbsp. (45 g.) Butter
1 tbsp. (15 ml) Lemon Juice Salt, to taste

1 pinch Stevia Concentrate ¾ cup (150 ml) Heavy Cream
2 tbsp. (30 ml) Peanut Sauce (optional)
1 tbsp. (15 ml) Apple Cider 6 tbsp. (90 g.) Butter

Vinegar
Preparation
1. Select the Sauté option on the Instant Pot and add butter, ginger, stevia, lemon juice, vinegar, soy
sauce. Cook for about a minute.
2. Rub the salmon fillets with salt and pepper and place inside the Instant Pot. Spoon sauce over the
fillets. Add ¼ cup water and cook on low pressure for 1 minute.
3. Release pressure manually. Flip with care and sauté salmon until cooked to your liking. Take out
salmon from the pot and let the sauce simmer for an additional 3 to 4 minutes. Add heavy cream
and stir until well combined.
4. Drizzle sauce over the fillets and garnish with parsley.
Seafood Medley Stew
Zesty stew with a combination of the best seafood flavours all wrapped in one.
With its hassle-free preparation, this coconut flavoured stew is perfect for when
you’re pressed for time. Ideal for serving on a cold winter weeknight.
Nutritional Values
Kcal per
Kcal per
Ingredients
2 cups (400 ml) Chicken Broth 2 tbsp. (30 ml) Lemon Juice ¾ cup (150 ml) Light Cream
½ lb. (225 g.) Shrimp 1 tbsp. (15 g.) Ginger, Minced 2 tbsp. (30 ml) Coconut Oil
½ lb. (225 g.) Mussels 2 cloves Garlic, Crushed
½ cup (100 ml) Coconut Cream ½ tsp. (2.5 g.) Black Pepper
100 g. Fish (Salmon or Halibut) 1 Dried Whole Star Anise 1 cup (200 ml) Light Cream
1-2 Bay Leaves 3 tbsp. (45 ml) Coconut Oil
Preparation
1. In the Instant Pot, sauté the bay leaves and star anise in coconut oil for about 30 seconds.
2. Add ginger and garlic. Continue to sauté.
3. Add broth. Rub lemon juice, salt and pepper on fish fillets and place in the Pot. Add shrimp and
mussels as well.
4. Cook for 10 minutes. Release pressure naturally.
5. Add the two creams and allow to simmer.
6. Remove bay leaves and star anise before serving.

Lemon Kalamata Olive Salmon
Spiced-infused olive oil and all citrusy goodness makes this dish amazing! It
is very easy to make and is packed with flavour – surely set to become your
all-time favourite once you try it!
Nutritional Values
Kcal per
Kcal per
Ingredients
4 x 5oz (140g) salmon filets 2 tbsp. fresh lemon juice ¼ cup olive oil
¼ tsp. black pepper
½ cup red onion, sliced
1 tsp. herbes de Provence (savoury,

1 can pitted kalamata
oregano, thyme and fennel seeds) High fat version ingredients
olives/black olives/capers
1tsp. sea salt ½ cup olive oil

½ lemon, thinly sliced
1 cup fish broth ½ tsp. cumin
Preparation
1. Generously season salmon filets with cumin, pepper and salt; set your instant pot on sauté mode
and heat the olive oil; add fish and brown both sides.
2. Stir the remaining ingredients to the pot and bring to a simmer; lock lid. Set your pot on manual
high for 10 minutes; when done, quick release pressure and then serve.
Creamy Chili Shrimp
Nutritional Values
Kcal per
Kcal per
Ingredients
1 lb. (450 g.) Shrimp 1 Chilli Pepper, cut into thin strips ¼ cup (50 ml) Canola Oil
½ cup (50 g.) Bell Pepper, cut 1 tbsp. (15 g.) Ginger, cut into thin
into thin strips long strips
½ cup (45 g.) White Cabbage ½ tsp. (2.5 g.) Cayenne Powder
½ cup (100 ml) Chicken Stock ½ tsp. (2.5 g.) Black Pepper ½ cup (100 ml) Canola Oil
½ cup (100 ml) Heavy Cream ½ tsp. (2.5 ml) Hot Sauce
1 tbsp. (15 g.) Garlic, minced ½ tsp. (2.5 ml) Lime Juice
Preparation
1. Deseed and cut the green chilli into thin strips lengthwise.
2. In the Instant Pot, sauté the bell pepper, cabbage and green chilli with half oil for 3-4 minutes.
Remove and keep warm by covering with foil.
3. Sautee ginger and garlic in the Instant Pot with the rest of the oil and add shrimp. Turn off sauté
function. Add the spices, hot sauce and Lime Juice.
4. Add chicken stock and cook on high pressure for 4 minutes. Release steam add the sautéed
vegetables and mix well.
5. Add cream and sauté until the sauce thickens slightly. Serve.
Baked Cod
Cod is super endowed with omega-2 fatty acids and t and scallions add a
healthy dose of vitamins, fibre and carotenoids. Enjoy every single bite of
this simple but nutritious lunch.
Nutritional Values
Kcal per
Kcal per
Ingredients
¾ lb. Atlantic cod filet, sliced into 1lb. Atlantic cod filet, sliced into
1/2 cup cherry tomatoes
pieces pieces
Pinch of salt &pepper 4 tbsp. melted coconut oil 2 tbsp. melted coconut oil
1 tbsp. chili seasoning mix 2 tbsp Olive oil 1 tbsp Olive oil
1 Avocado
Preparation
1. Add tomatoes in an oven-safe dish. Lay fish pieces over the tomatoes; season with seasoning,
salt and pepper and drizzle with melted coconut oil.
2. Add a cup of water in your instant pot and add a trivet.
3. Place the dish in the pot and lock lid; cook on manual for 5 minutes and then let pressure come
down on its own. Serve along with peeled avocado on the side and season with olive oil.
Vegetable Hash
A mash made with healthy ingredients such as cauliflower, dark-green kale

and spinach to help you burning excess fat. It is so tasty that it will become
your favourite go-to healthy vegetarian meal.
Nutritional Values
Kcal per
Kcal per
Ingredients
1 cups cauliflower, chopped 1 tsp. mustard

6 egg whites
1/2 cup chopped dark-leaf kale 1 tbsp. lemon juice

2 tsp coconut oil or ghee
1/2 cup chopped spinach ½ tsp. sea salt

2 cloves garlic ½ tsp. pepper
6 whole eggs
3 tsp coconut oil or ghee
Preparation
1. Set your instant pot on sauté mode and melt coconut oil or ghee; add garlic and cook until
fragrant and then stir in chopped cauliflower.
2. Cook for about 5 minutes and then stir in the remaining ingredients, except eggs; cook for about
2 minutes.
3. Stir in the eggs and lock lid, cook on high for 2 minutes and then quick release pressure.
4. Enjoy!
Egg Frittata
Whether you’re looking for a wholesome breakfast, or a hasty but enjoyable

dinner, this egg frittata will become your go-to recipe.
Nutritional Values
Kcal per
Kcal per
Ingredients
5 Whole Eggs ¾ tsp. Mixed Herbs ¾ cup (150 ml) Low Fat Half
and Half (half milk half cream)
1 cup (30 g.) Spinach 1/4 cup (50 g.) Shredded Cheddar 2 tbsp. (30 g.) Butter
Cheese
½ cup (20 g.) Mushrooms Salt and pepper, to taste

¾ cup (150 ml) Half and Half

(half milk half cream)
2 tbsp. (30 g.) Butter
Preparation
1. Dice mushrooms and chop spinach leaves finely.
2. Melt butter and sauté spinach and mushrooms in the Instant Pot.
3. Whisk the eggs and add milk, cream, cheese, herbs and the sautéed vegetables. Add salt and
pepper according to your liking and mix well.
4. Grease a 6-inch baking pan and pour the mixture in it.
5. In the Instant Pot, add about 2 cups of water and place the pan on the trivet.
6. Cook for 10 minutes, then release pressure naturally.

Scrambled Tofu
Nutritional Values
Kcal per
Kcal per
Ingredients
2 cups chopped broccoli floret Spice mix (common) 1 tbsp. olive oil
1 lb. extra firm tofu ½ tsp cumin
2 cloves garlic, crushed ½ tsp curry powder

Spice mix (common) ¼ tsp dried thyme 2 tbsp. olive oil
½ tsp sweet paprika ½ tsp sea salt or to taste
pinch cardamom powder Pinch of cinnamon powder
Preparation
1. Sauté the garlic and broccoli in olive oil on sauté mode in your instant pot for about 2 minutes,
stirring constantly so the garlic doesn’t burn.
2. Add the tofu and cook until it browns evenly, keep turning with a metallic spatula so the tofu doesn’t
stick. This will ensure that the tofu attains a delicious crunch instead of the crust being left on the
pan. Lock lid and cook on high pressure for 2 minutes; release pressure naturally.
3. As the tofu is cooking, combine the spice mix in a small bowl and add 2 tablespoons of water and
stir well. Add the spice mix to the tofu scramble, stirring well. Cover with lid and press sauté mode to
cook for about 5 minutes and turn off the heat. Serve immediately. Enjoy!
Coconut Cabbage
Here’s a healthy twist on your typical cabbage dish. This cabbage dish is
made with healthy full fat coconut milk and spices for a tasty and healthy
meal to help you achieve your goal of losing weight.
Nutritional Values
Kcal per
Kcal per
Ingredients
2 tablespoons lemon juice 1 tablespoon mild curry powder 2 tablespoon olive oil
1 medium carrot, sliced 1 teaspoon mustard powder 6 large whole eggs
1 medium brown onion, sliced 2 large cloves of garlic, diced
1 medium cabbage, shredded 1 + ½ teaspoons salt

1 tablespoon turmeric powder ⅓ cup water 3 tablespoon olive oil
3 large whole eggs
3 large egg yolks
Preparation
1. Turn your instant pot on sauté mode and add oil; stir in onion and salt and cook for about 4 minutes.
Stir in spices, chili and garlic for about 30 seconds.
2. Stir in the remaining ingredients and lock the lid; set on manual high for 3 minutes.
3. When done, natural release the pressure and stir the mixture.
Crispy Feta with Zucchini Ribbons
Nutritional Values
Kcal per
Kcal per
Ingredients
1½ cup (340 g.) Feta Cheese 1/8 cup (28 g.) Green Olives, 1 tbsp. (45 ml) Olive Oil
Pitted and Sliced
¼ cup (50 g.) Almond Flour 1 tbsp. (15 g.) Minced Garlic
3 Medium Zucchinis 1 tsp. (5 g.) Dried Basil

4 Egg Whites, beaten 3 tbsp. (45 ml) Olive Oil
Preparation
1. Cut feta cheese into thick cubes of about 2 inches. Dip the cheese cubes into the beaten eggs,
then dredge in almond flour and refrigerate.
2. Heat oil in the Instant Pot on high and fry the cubes for about a minute until they turn crisp.
3. Place the crispy feta on paper towels and put aside.
4. Wash zucchini, form noodles using spiralizer or cut into ribbons using a peeler.
5. Place ½ cup water in the Pot. Add zucchini and cook in the Instant Pot for 2 minutes. Release
pressure manually. Place cooked zucchini aside.
6. Dry the Pot and heat 3-4 tbsp. oil. Sauté garlic and add the zucchini. Add olives and season with
salt and pepper.
7. Remove from heat and mix with the crispy feta.
8. Sprinkle basil and drizzle olive oil on top.

Green Wraps
Fresh lettuce leaves filled with delicious ingredients make a quick and satisfying
meal loved by children and adults alike. Enjoy these chilled crunchy wraps and cool
off on a summer afternoon.
Nutritional Values
Kcal per
Kcal per
Ingredients
½ head (200 g.) Romaine Lettuce 1 cup (200 g.) Cream Cheese ½ cup (100 g.) Cream Cheese
2 Cucumbers 1 cup (200 g.) Avocado Slices ½ cup (100 g.) Avocado Slices
½ cup (100 g.) Raw Firm Tofu 1 cup (200 g.) Raw Firm Tofu
4 Celery Stalks
2-3 Jalapeno Peppers 4 tbsp. (60 ml) Olive Oil 2 tbsp. (30 ml) Olive Oil
Salt and black pepper to taste
Preparation
1. Julienne cucumbers and celery stalks into about 2-inch-long strips.
2. Chop tofu and sauté with olive oil in the Instant Pot for 5 minutes each side on high. Season the
cabbage with salt and pepper.
3. Carefully wash each leaf of the lettuce and lay them out on individual parchment papers. Spread
about 2 tablespoons of cream cheese on each leaf.
4. Layer cucumbers, celery, avocado and jalapenos on top of the lettuce leaf.
5. Carefully roll each lettuce leaf into a wrap and secure with a toothpick.
Savoury Cauliflower Patties
Savoury, crisp patties of cauliflower flavoured with two types of cheese.

Flavourful and easy to put together, these golden-brown patties are perfect
for an afternoon snack.
Nutritional Values
Kcal per
Kcal per
Ingredients
3 Whole Eggs 2 cups (200 g.) Chopped 3 cups (300 g.) Chopped
Cauliflower Cauliflower
1 Chilli Pepper, Finely Chopped ¾ cup (150 ml) Olive Oil ¼ cup (50 ml) Olive Oil
½ tsp. Garlic Powder ¼ cup (50 g) Cheddar Cheese ¼ cup (50 g) non-fat Cheddar
Cheese
Salt and ground pepper to taste ¼ cup (50 g) Whole Mozzarella ¼ cup (50 g) non-fat
Cheese Mozzarella Cheese
Preparation
1. Cut the cauliflower into small florets, removing leaves and cutting out core. Put 1 cup of water in
the Instant pot and set florets on a steamer basket to be placed on top of the trivet. Cook for 5
minutes and release pressure immediately.
2. Mash the steamed cauliflower and dry well with paper towels. Add the shredded cheeses, eggs,
chilli, salt and pepper. Mix well and shape into slightly flat patties.
3. Heat oil in the Instant Pot. Shallow fry the patties until they are crisp on both sides.
Ketogenic Spanish Tortilla
This is a fun breakfast/brunch for the whole family that’s so easy to prepare.
The recipe is very versatile, and you can get experimenting with your
favourite ingredients.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
9 large eggs ½ cup red diced onions ¼ tsp pepper 1 cup spinach
1/3 cup olive oil 1 clove fresh garlic 1 tsp seasoning 1 cup chopped green
minced bell pepper
2/3 lb. (300 g) sliced ½ tsp sea salt 1 ½ cup water 4 oz (120 g.) parmesan
raw radishes cheese, grated
Preparation
1. In a skillet over medium heat, heat oil adding onion and radishes; sprinkle with salt and
pepper and cook, stirring occasionally for about 30 minutes or until tender.
2. Whisk eggs and seasoning in a bowl until frothy.
3. Grease your casserole dish.
4. Remove the radishes and onions from heat and let cool completely; add to the casserole
dish and pour in the egg mixture, chopped green pepper and spinach; top with grated
cheese.
5. Add water to your instant pot and insert a trivet.; place the casserole over the trivet and
lock lid. Set on high and cook for 15 minutes and then let pressure come down on its
own. Serve warm.
Mini Mushroom Quiche
Enjoy the delicate and subtle flavours in our mushroom quiche that will
help you work a great appetite for the healthy breakfast dish. It’s truly the
best low carb quiche!
Nutritional Values
Preparation
Time

Value serve:
Ingredients
9 large eggs 1 cup scallion, chopped 1 cup chopped cremini 1 cup water
mushrooms
1 cup shredded Swiss 1/2 cup heavy cream 2 tbsp. olive oil 1 tsp salt and pepper
cheese mix
Preparation
1. Press Swiss cheese in the bottom of a silicone mold and up the sides; divide chopped
mushrooms among the molds and top with chopped scallions.
2. In a blender, blend together cream, eggs, pepper and salt; pour over the mushrooms.
3. Add a cup of water to your instant pot and place in the trivet; place the silicon tray over
the tray and lock lid.
4. Cook on high for 5 minutes and then release pressure quickly.
5. Broil for 5 minutes in oven until lightly browned and serve.

Chocolate Pudding
Nutritional Values
Kcal per
Kcal per
Ingredients
¾ cup (150 ml) Coconut Milk ¼ cup (28 g.) Cocoa Powder ½ cup (100 ml) Evaporated
Milk
¾ teaspoon (3.5 ml)
¼ (50 ml) cup Water Concentrated Stevia Extract
2 Egg Yolks 4-5 drops Vanilla Essence High fat version ingredients
1/8 cup (16 g.) Baking Pinch of Salt 1 cup (200 ml) Heavy
Chocolate Whipping Cream
Preparation
1. Combine coconut milk, water and whipping cream/evaporated milk with a whisk and heat
until it begins to simmer. Remove from heat.
2. Chop cooking chocolate and mix until melted.
3. In a separate bowl, whisk together yolks, stevia, cocoa powder, vanilla and salt until well
combined.
4. Add the egg mixture into the chocolate mixture until blended together uniformly.
5. Strain and pour into a 6-inch round baking dish. Cover tightly with aluminium foil.
6. Add 1½ cup of water into the Instant pot and place the baking dish on the trivet. Cook on
low pressure for about 18 minutes. Naturally release pressure.
7. Uncover the dish and let it cool. Refrigerate for 3-4 hours before serving.
Tangy Berry Slice
Juice strawberries paired with a rich, creamy layer of cheese nestled on top of a
pecan crust. This no fail layered dessert will instantly become a family favourite.
Nutritional Values
Kcal per
Kcal per
Ingredients
1 cup (200 g.) Cottage Cheese ½ tsp. (2.5 g.) Stevia ¼ cup (28 g.) Light Butter
¼ cup (28 g.) Ground Pecans ½ cup (100 g.) Strawberries

¼ cup (28 g.) Whipped Cream ¼ cup (28 g.) Unsalted

Butter
Preparation
1. Heat butter in the Instant Pot and add pecans. Toss until they are well coated.
2. Divide this mixture into 3 and press down into individual ramekins.
3. Blend cheese with Stevia and puree until smooth.
4. Place cheese mixture on top of pecan crust.
5. Cover with fresh strawberry slices and top with whipped cream.
6. Refrigerate until ready to serve.

Fluffy Eggy Muffins
Nutritional Values
Kcal per
Kcal per
Ingredients
Egg Mix: Common Ingredients The Filling: High fat version The Filling: Low fat version
4 eggs 3 tbsp. extra virgin olive oil 1 1/2 tbsp. extra virgin olive
oil
1 tsp basil 2 tsp mix salt and freshly 2 tsp mix salt and freshly
ground black pepper ground black pepper
½ tbsp. ground mustard 2 jalapeno peppers,

2 jalapeno peppers, chopped
chopped
½ cup coconut yogurt ½ cup white onion, finely ½ cup white onion, finely
chopped chopped
½ tsp cayenne pepper 3 slices bacon 1 1/2 slices bacon
Preparation
1. Start by baking the bacon. Set it aside and crumble once cooled.
2. Add the olive oil to a pan over medium to low heat and sauté the onions, jalapenos,
black pepper and salt until the onions brown. Don’t increase the heat as this will make
the onions burn and not brown well.
3. Break the eggs into a large mixing bowl and combine with the yogurt and once it’s well
blended, add the ground mustard, basil, cayenne, baking powder, baking soda, crumbled
bacon and the cooked veggies.
4. Spray the muffin tins with olive oil cooking spray and divide the mixture evenly.
5. Add water to your instant pot and add a trivet; place the muffin pan on the trivet and
lock lid; cook on high for 15 minutes and then let pressure come down naturally.
6. Broil until golden at the tops. Serve with hot sauce (if desired).
Spiced Gluten-Free Pancakes
Enjoy our superfood breakfast experience that will help you get rid of those stubborn extra
pounds thanks to antioxidant, fibre, protein and nutrient rich ingredients used to make
these pancakes that will have your metabolism on overdrive. These healthy pancakes are
the perfect way to flush toxins out of your system and keep you full longer. Yum!
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1/3 cup almond flour ½ cup water ½ tsp. chili powder 1 serrano pepper minced
4 tbsp. coconut oil 3 tbsp. coconut cream ¼ tsp. turmeric powder 1 handful cilantro
chopped
6 large eggs 1 tsp. salt plus ¼ tsp. black ½ inch ginger, grated ½ red onion, chopped
pepper
Preparation
1. In a bowl, combine coconut milk, tapioca flour, almond flour, and spices until well blended; stir in
ginger, Serrano pepper, cilantro, and red onion until well combined.
2. Grease the interior of the instant pot with coconut oil; pour in the batter and seal the pot with vent
closed; set pressure to low and cook for 30 minutes.
3. Unlock lid and remove the giant pancake to a platter, cut into slices to serve.
4. Serve the crispy pancakes with a glass of freshly squeezed orange juice.
Peanut Butter Cheesecake
A “Dulcet” dessert made with the indulgent mix of cheese and swirls of
peanut butter for a deep, roasted nut flavour. The ultimate party dessert
whips up this delicious cheesecake and impress your friends.
Nutritional Values
Kcal per
Kcal per
Ingredients
Common Ingredients Topping Common Ingredients Low fat version ingredients
1/8 cup (28 g.) Smooth Peanut ½ cup (100 ml) Sour Cream 1 1/2 cups (300 g.) Cottage
Butter Cheese
2 Eggs 2 tbsp. (30 g.) Smooth Peanut Butter
½ tsp. (2.5 g.) Stevia Pinch of Stevia

High fat version Ingredients
½ tsp. (2.5 g.) Vanilla Extract 2 cups (400 g.) Cream Cheese
Preparation
1. Using a mixer, blend together cheese, peanut butter, eggs, stevia and vanilla extract.
2. Pour this mixture in a spring form pan and cover tightly with aluminium foil.
3. Add 2 cups of water in the Instant Pot. Place pan on the trivet. Cook on high pressure for 20
minutes. Release pressure naturally.
4. Cool to room temperature.
5. Mix together the topping ingredients and spread on top of the cheesecake and refrigerate.
6. Serve chilled.
Chocolate Mini Cakes
If you like your cake soft and moist to the point it literally melts in your mouth, then
this is the recipe for you. The Splenda and cocoa add some sweetness that will make
this a dessert to remember. Enjoy this super soft chocolate dessert without guilt.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
1 tbsp sweetener 1 tsp vanilla extract 4 tbsp heavy cream 3 large eggs
¼ cup baking cocoa 1 tbsp baking powder
Preparation
1. Mix all ingredients well in a bowl; whisk in wet ingredients until well combined and then halfway
fill each greased ramekin with the mixture.
2. Add a cup of water into your instant pot and place in a trivet; arrange the ramekins on the trivet
and lock lid; cook on manual for 9 minutes and then quick release the pressure.
3. Flip the cakes onto a plate and serve with ice cream.
Keto Lemon Ricotta Cheesecake
This lemon ricotta cheesecake is so easy to make and full of flavour. It doesn’t get
lemonier than this! Enjoy! This low carb cheesecake tastes great and is easy to
make. The cheesecake is amazing with a simple frosting of orange juice, stevia and
cocoa powder.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
3 large eggs 1 cup cream cheese ¼ cup stevia 1 tbsp fresh lemon zest
½ tsp. lemon extract 1/3 cup ricotta cheese 2 tbsp fresh lemon juice 2 tbsp sour cream
Preparation
1. Add two cups of water to your instant pot and insert a trivet. Whisk together all ingredients,
except sour cream until smooth.
2. Gradually whisk in eggs until well blended and pour into a 6-inch greased pan. Cover with foil and
place over a trivet inside an instant pot.
3. Cook on manual for 30 minutes and then naturally release the pressure.
4. Spread with sour cream and refrigerate for at least 4 hours before serving.
Almond Carrot Cake
Light on effort but heavy on flavour, this delicious cake has earned its
centuries-long reputation. It’s soft and moist loaded with old-fashioned
comfort, and the scrumptious walnuts make it even more special. Top the
cake with a dollop of whipped cream for an extra flavour.
Nutritional Values
Preparation
Time

Value serve:
Ingredients
4 large eggs ½ cup walnuts chopped ¾ cup almond flour 1 cup carrots shredded
¼ cup coconut oil 1 ½ tsp apple pie spice 1 tsp baking powder ½ cup heavy whipping
cream
2/3 cup stevia
Preparation
1. Grease your 6-inch cake pan and set aside.
2. In a bowl, with the help of a hand mixer, mix together all ingredients until smooth and fluffy and
then pour into the prepared pan; cover with foil.
3. Add two cups of water to your instant pot and insert a steamer rack; place the pan over the rack
and lock lid; press “cake” button for 40 minutes and then let pressure come down on its own.
4. Remove cake from pot and let cool before icing.

Recipe and Snack Nutritional Values
CHICKEN RECIPES Kcal per Serves Fat Protein Carbs

Serve (g.) (g.) (g.)
Roasted tandoori chicken (Low Fat) 675 4 50 49 4
Chicken Hainanese (Low Fat) 340 3 27 22 5
Chicken Hainanese (High Fat) 535 3 45 28 5
Poached Chicken in Coconut and Lime 380 3 30 21 10

Cream Sauce (Low Fat)
Poached Chicken in Coconut and Lime 500 3 42 24 10

Cream Sauce (High Fat)
Chicken Shawarma with Spicy Orange 670 3 48 45 15

Sauce (Low Fat)
Chicken Shawarma with Spicy Orange 740 3 60 39 15

Sauce (High Fat)
Healthy Chicken Cacciatore (Low Fat) 600 3 43 44 7
Healthy Chicken Cacciatore (High Fat) 610 3 50 33 7
Stuffed Chicken (Low Fat) 545 3 40 39 6
Stuffed Chicken (High Fat) 615 3 50 36 5
Tamarind and Lemongrass Braised Chicken 550 4 39 30 14

(Low Fat)
TURKEY RECIPES Kcal per Serves Fat Protein Carbs
Juniper Citrus Turkey Leg Confit (Low Fat) 440 2 27 35 5
Juniper Citrus Turkey Leg Confit (High Fat) 660 2 53 35 5
Stuffed Turkey Thighs (Low Fat) 585 4 42 46 6
5
Stuffed Turkey Thighs (High Fat) 568 4 47 33
Ground Turkey Stir Fry (Low Fat) 520 3 47 36 5
Ground Turkey Stir Fry (High Fat) 575 3 49 30 7
Glazed Turkey Wings (Low Fat) 470 3 24 56 6
Glazed Turkey Wings (High Fat) 590 3 47 38 4

PORK RECIPES Kcal per Serves Fat Protein Carbs
Deonjang Pork Spare Ribs (Low Fat) 450 4 33 25 14
Deonjang Pork Spare Ribs (High Fat) 530 4 43 25 14
Pork Luau (Low Fat) 600 2 40 56 0
Jamaican Jerk Pork Roast (Low Fat) 630 3 45 48 6
Avocado & Bacon Stuffed Peppers (High Fat) 560 3 45 30 16
Scrumptious Pork Chili (Low Fat) 505 3 38 29 12
Scrumptious Pork Chili (High Fat) 585 3 47 29 12
Tuscan Herbed Pork Chops (Low Fat) 485 4 32 42 6
Tuscan Herbed Pork Chops (High Fat) 595 4 48 35 6

SOUP & STEW RECIPES Kcal per Serves Fat Protein Carbs
Chicken and vegetable Soup (Low Fat) 430 4 33 28 9
Chicken and vegetable Soup (High Fat) 535 4 44 29 9
Spinach Chipotle Soup (Low Fat) 430 3 32 25 9
Spinach Chipotle Soup (High Fat) 540 3 46 25 9
Spicy Beef Cauliflower Soup (Low Fat) 505 4 39 30 8
Crab & Bamboo Egg Drop Soup (Low Fat) 325 3 21 27 7
Crab & Bamboo Egg Drop Soup (High Fat) 445 3 34 27 7
Hearty Keto Beef Stew (High Fat) 515 3 44 26 7
Minted Cream Soup (Low Fat) 310 4 23 18 9
Minted Cream Soup (High Fat) 355 4 29 18 9
Asparagus and Celery Soup (Low Fat) 307 3 24 20 5
Asparagus and Celery Soup (High Fat) 439 3 39 19 5

LAMB RECIPES Kcal per Serves Fat Protein Carbs
Port Wine Lamb Shanks (High Fat) 565 3 43 33 12
Grilled Lamb & Veggies Bowl (Low Fat) 440 3 31 30 7
Grilled Lamb & Veggies Bowl (High Fat) 520 3 40 30 7
Lamb leg with Gravy (Low Fat) 415 3 27 32 10
Lamb leg with Gravy (High Fat) 570 3 45 32 10
Spicy Masala Lamb Chops (Low Fat) 625 4 27 49 6
Spicy Masala Lamb Chops (Low Fat) 800 4 54 31 8
Lamb Ribs (Low Fat) 540 4 42 37 3
Lamb Ribs (High Fat) 590 4 48 37 3
Luscious Lamb Skewers (Low Fat) 330 4 12 49 4
Luscious Lamb Skewers (High Fat) 550 4 46 30 4

BEEF RECIPES Kcal per Serves Fat Protein Carbs
Balsamic & Rosemary Roast Beef (Low Fat) 570 3 42 39 8
Oatmeal Beef Meatballs (Low Fat) 365 4 22 32 12
Oatmeal Beef Meatballs (High Fat) 480 4 41 20 12
Italian Beef with Avocado (Low Fat) 570 3 44 36 11
Italian Beef with Avocado (High Fat) 760 3 66 33 12
Spicy Beef Cauliflower Soup (Low Fat) 400 4 26 32 8
Ground Beef Skewers (Low Fat) 555 4 38 21 4
Ground Beef Skewers (High Fat) 590 4 48 38 4

DESSERT RECIPES Kcal per Serves Fat Protein Carbs
Fluffy Eggy Muffins (Low Fat) 355 3 27 16 11
Fluffy Eggy Muffins (High Fat) 470 3 39 18 11
Spiced Gluten-Free Pancakes (High Fat) 360 3 33 13 4
Chocolate Pudding (Low Fat) 190 4 15 5 10
Chocolate Pudding (High Fat) 270 4 26 5 7
Peanut Butter Cheesecake (Low Fat) 265 4 20 16 7
Peanut Butter Cheesecake (High Fat) 465 4 43 13 10
Tangy Berry Slice (Low Fat) 200 4 16 9 6
Tangy Berry Slice (High Fat) 220 4 18 9 6

VEGETARIAN RECIPES Kcal per Serves Fat Protein Carbs
Vegetable Hash (Low Fat) 210 2 14 14 8
Vegetable Hash (High Fat) 430 2 35 22 8
Scrambled Tofu (Low Fat) 285 2 20 24 7
Scrambled Tofu (High Fat) 410 2 34 24 7
Coconut Cabbage (Low Fat) 440 2 35 20 11
Coconut Cabbage (High Fat) 415 2 35 15 12
Crispy Feta & Zucchini Ribbons (Low Fat) 420 3 33 23 8
Crispy Feta & Zucchini Ribbons (High Fat) 500 3 42 23 8
Green Wraps (Low Fat) 280 4 24 14 10
Green Wraps (High Fat) 435 4 39 12 13
14
Egg Frittata (Low Fat) 255 3 19 6
Egg Frittata (High Fat) 300 3 25 14 5
Savoury Cauliflower Patties (Low Fat) 225 4 17 12 7
Savoury Cauliflower Patties (High Fat) 550 4 54 13 5

FISH & SEAFOOD RECIPES Kcal per Serves Fat Protein Carbs
Baked Cod (Low Fat) 460 3 32 31 16
Baked Cod (High Fat) 474 3 44 24 16
Lemon Kalamata Olive Salmon (Low Fat) 320 4 20 31 4
Lemon Kalamata Olive Salmon (High Fat) 440 4 34 30 3
Sweet Peppercorn Salmon (Low Fat) 395 4 28 32 4
Sweet Peppercorn Salmon (High Fat) 525 4 42 33 4
Creamy Chili Shrimp (Low Fat) 395 3 27 33 7
Creamy Chili Shrimp (High Fat) 555 3 45 33 7
Seafood Medley Stew (Low Fat) 445 3 36 26 8
Seafood Medley Stew (High Fat) 520 3 44 27 8

HIGH FAT CONTENT SNACKS Serving Kcal Fat Protein Carbs
Weight per (g.) (g.) (g.)
Serve
Pork rinds 1 oz 165 10 18 0

(28.35g.)
Sunflower seeds 1 oz 145 16 5 0

(28.35g.)
1 wedge
Laughing Cow cheese full fat 50 4 2 0
2 oz
String cheese (3 strings) 225 17 22 3
Jerky 1 oz 120 8 9 3
(28.35g.)
Walnuts 1 oz 185 19 4 4
(28.35g.)
Avocados 1 oz 170 17 7 1
(28.35g.)
Hard-boiled egg (one unit) 2.5 oz 130 10 7 1

(70g.)
Fat bomb: 25% butter, 25% coconut oil, 50 1 oz 150 16 7 2

% coconut meat (28.35g.)
HIGH PROTEIN CONTENT SNACKS Serving Kcal per Fat Protein Carbs
Weight Serve (g.) (g.) (g.)
5 oz
Greek Yogurt (non-fat) (140 g.) 85 1 15 4
6 oz
Tuna can in water (170 g.) 145 0 33 2
3 large egg whites (boiled or microwaved) 3 egg 51 0 10 1

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Flavourful, fragrant and gelatinous chicken simply poached to perfection. A

Kcal per 22g. (26%)

6 x bundles of Pandan 1 tbsp. Chicken Stock

Perfectly moist chicken pieces in a creamy coconut and lime poaching

Kcal per 10g. (7%)

2x medium Banana Peppers 1/2 Cup of peeled walnuts

1cup Chicken stock

2. Cook on high pressure for 10 minutes. Release pressure.

3. Top with fresh cilantro.

Nutritional Kcal per

(Substitute: Lime Salt to taste Pepper to taste

Nutritional Kcal per

3. Season the chicken with salt and pepper.

1/4 tsp. chili powder 1 tbs. hot chili sauce

1 tsp. ground cumin 4 tbsp. tomato paste

1/2 tsp. turmeric 1/3 cup fresh lemon juice

1 tsp. paprika 2 tbsp. grated ginger

Pinch of salt 1 tsp salt

Pinch of pepper 1 cup water

1 cup crushed tomatoes 2 tbsp. chopped basil ¼ cup olive oil

1 tbsp. Garlic Powder 3 tbsp. Olive Oil 4 tbsp. Olive Oil

½ tbsp. Mustard Powder 4 tbsp. Butter ½ cup Shredded Cheddar Cheese

2 tbsp. Lemon Juice 5 tbsp. Butter

For the Stuffing (common)

½ cup Shredded Mozzarella Cheese

½ cup Pitted Black Olives

2. Slit each chicken breast from the middle carefully.

Zest of 1 Orange 2 tbsp Coarse Salt 3 tbsp Olive Oil

2. Transfer turkey drumsticks and marinade into the pot.

5. Roast in the oven for 15-20 minutes at 220C.

1 tbsp. (15 ml) Rice Vinegar

1 lbs. (450 g.) Ground Turkey (93%

2. Add ground turkey and cook until it changes colour completely.

4. Add butter at the end when turkey is cooked through.

1 tsp. (5 g.) Garlic Powder

½ tsp. (2.5 g.) Mustard

Salt and Pepper to taste

Nutritional Kcal per

2. Set inside the pot, fat-side up.

4. Take the pork out of the pot and shred apart.

thumb-sized piece Ginger thinly 2 tbsp. Gochujang (or substitute)*

Nutritional Kcal per

Nutritional Kcal per

5 minutes. Quick release pressure.

Parmesan crusted succulent pork chops flavoured with an assortment of Italian

Kcal per 48 g. Protei

Lean only Chops, Lean only

1 tsp. (5 g.) Paprika 1 Egg 2 Eggs

½ tsp. (2.5 g.) Black Pepper

3. After releasing pressure, remove any remaining broth.

4. Heat olive oil in the cleaned Instant Pot.

Nutritional Kcal per

8 free range eggs, beaten

5. Remove the casserole and cut into equal slices.

Nutritional Kcal per

1 lb. cooked ham, diced

4. Serve hot with a glass of fresh orange juice.

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6. Broil until cheese is melted and serve.

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