• Quote of the Day
    "Connection is why we’re here…it’s what gives purpose and meaning to our lives."
    Brené Brown, posted by Daniel

Daniel

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Instant Pot spaghetti is way easier, faster, and, arguably, tastier than the version you make on the stovetop. It’s almost entirely hands-off; there’s no constant stirring or waiting for a big pot of water to boil. Instead, after quickly browning some beef directly in the Instant Pot, you’ll just toss in a jar of marinara sauce, a little water, and the dry spaghetti. In about 20 minutes of cooking (yes, including bringing the pot to pressure) actual magic happens: The meat becomes tender and the pasta lends its starch to the sauce, making the most luxurious version of this weeknight classic that you could ever dream of.
 
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Salmon:

Butter-Baked Salmon and Asparagus

keto-butter-baked-salmon-horizontal.jpg
Salmon makes our list of the healthiest fish you can eat. It also makes our as-yet-unpublished list of the easiest fish to cook. Salmon is just rippling with omega-3 fatty acids, which happen to be on our list of the 20 healthiest fats that help with weight loss. These fatty acids impart a firm and fleshy structure so your salmon won't fall to pieces like flakier fish (e.g., flounder). Plus, this keto-friendly recipe features asparagus and a mere 10 minutes of hands-on time.
 
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"Good food doesn’t have to be fancy. My day-to-day favourite is a sandwich made with black pumpernickel bread, Swiss cheese, lettuce, mustard mayo, Black Forest ham, a few sliced pickles and a dollop of grape jelly."

~ Dan Aykroyd
 

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broccoli-cheese-eggs-mug.jpg

...Aside from the health factor, though, the best part of this dish is that there's pretty much zero cleanup. All of the vegetables, plus the two eggs, cook in the same mug. And the cooking dish is the same one you'll eat from, so it really couldn't be easier. There are no more excuses for saying you don't have time to make a healthy breakfast in the mornings. Just whip this handy mug recipe up in the microwave, and you'll be satisfied and ready to start your day.

Nutrition: 314 calories, 20 g fat (9 g saturated), 519 mg sodium, 3 g fiber, 4 g sugar, 23 g protein

Makes 1 serving​


Ingredients​


Nonstick cooking spray
1 cup chopped fresh or frozen broccoli
1 Tbsp chopped red bell pepper
1 green onion (scallion), sliced
2 eggs
2 Tbsp fat-free milk
1/4 cup shredded white cheddar cheese (1 oz)
Salt and black pepper to taste

How to Make It​


  1. Generously coat the inside of a 12-ounce mug with cooking spray. Add broccoli and 1 tsp water, and microwave on 100% power (high) for 1 to 2 minutes, or until broccoli is tender. Add red pepper, green onion, eggs, and milk. Beat with a fork until eggs are well blended.
  2. Microwave for 45 seconds; stir. Microwave again for 30 seconds, or until eggs are puffed and set. Sprinkle with cheese; cover with foil, and let stand a few minutes until melted.
  3. Season with salt and pepper.
 

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aveggiesandwich5-1-of-1PROCESS.jpgaveggiesandwich11-1-of-1MAIN.jpg

Here are a few suggestions to stay with the Mediterranean theme.
  • Toast the bread before adding the ingredients.
  • Instead of bread, make your sandwich on a crusty whole grain baguette or pita bread.
  • Replace the hummus with pesto sauce or add the pesto sauce to the hummus.
  • Veggie ideas: marinated mushrooms, shredded carrots, red onions, roasted peppers, sun dried tomato
[Panera Bread also uses picked red onions in their sandwiches.]
 
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Daniel

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Instant Pot spaghetti is way easier, faster, and, arguably, tastier than the version you make on the stovetop. It’s almost entirely hands-off; there’s no constant stirring or waiting for a big pot of water to boil. Instead, after quickly browning some beef directly in the Instant Pot, you’ll just toss in a jar of marinara sauce, a little water, and the dry spaghetti. In about 20 minutes of cooking (yes, including bringing the pot to pressure) actual magic happens: The meat becomes tender and the pasta lends its starch to the sauce, making the most luxurious version of this weeknight classic that you could ever dream of.

I just cooked this recipe but without meat (or fake meat). It was easy and delicious. You basically just add 2 cups of water, a jar of pasta sauce, and half a box of spaghetti. Then set the pressure cooker mode for 8 minutes. (It takes about 20 minutes total since the pressure has to build up first for 12 minutes or so.)

From what I read elsewhere, you can just add frozen meatballs if you want. I will try that next time with frozen vegan meatballs and whole wheat pasta.

There is nothing "instant" about this recipe since I can cook spaghetti as fast on my own. But, importantly, there is no babysitting required and no need to strain the pasta. And, of course, only one pot to clean.

There was some pasta burnt on the bottom of the pan, so I will try a non-stick spray next time to see if that helps.
 
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The link below has instructions for whichever method you prefer -- slow cooker or Instant Pot:


instant-pot-tortellini-breakfast-casserole-683x1024.png.webp


"I couldn’t believe how tasty tortellini was when embedded in a breakfast casserole. It is so tasty!!! Try this recipe for Christmas morning this year! You won’t be disappointed."
  • 1 ½ cups frozen hashbrowns
  • 4 pre-cooked sausage patties, broken into 4 pieces each
  • 2 cups frozen cheese tortellini
  • ⅓ cup cooked, crumbled bacon
  • 6 eggs
  • ½ cup half and half (or milk)
  • ½ tsp salt
  • ¼ tsp pepper
  • ½ cup grated cheddar
 
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"Italian sausage gives this soup an amazing flavour BUT you CAN substitute it with plain and simple ground meats (ground chicken, turkey or beef sausage). For vegetarian options, leave the meat out all together [or use meat substitute]."

Ingredients
  • 1 pound (500 g) ground Italian sausage (or ground chicken, turkey or beef), browned*
  • 1 onion, chopped
  • 2 large carrots, chopped
  • 2 stalks celery, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • 2 teaspoon beef bouillon powder (or chicken)
  • 1/2 teaspoon salt
  • 4 cups beef broth (or chicken or vegetable broth -- I use low sodium)
  • 1/4 cup cornstarch mixed and dissolved in 1/4 cup water
  • 36 ounces evaporated milk or half and half [or substitute with Greek yogurt and milk or non-dairy options]
  • 12 ounce packet three cheese tortellini (I used dried not fresh; choose any flavour you like)
  • 5 cups fresh baby spinach
  • 1 cup milk
 
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This recipe only needs a slow cooker (or Instant Pot in slow cooker mode) for the optional pork shoulder:


SlowCookerLoMeinIMG_9935edit.jpg

"Skip delivery and try this veggie-packed takeout favorite for a healthy dinnertime meal that is easy to make right in your crockpot!"

Ingredients:​

  • 2 pounds boneless pork shoulder
  • 3 cups broccoli florets
  • 2 carrots, julienned
  • 2 stalks celery, diced
  • 1 cup snow peas
  • 1 (5-ounce) can sliced water chestnuts, drained
  • 1 pound spaghetti [or lo mein, fettuccine, ramen, udon, etc.]

For the sauce​

  • 1/3 cup reduced sodium soy sauce
  • 3 cloves garlic, minced
  • 2 tablespoon brown sugar, packed
  • 1 tablespoons sambal oelek (ground fresh chile paste), or more, to taste
  • 1 tablespoon oyster sauce
  • 1 tablespoon freshly grated ginger
  • 1 teaspoon sesame oil

Directions:​

  1. LINE a slow cooker with a Reynolds® Slow Cooker Liner [not for Instant Pots]. Open slow cooker liner and place it inside a 5- to 6-quart slow cooker bowl. Fit liner snugly against the bottom and sides of bowl; pull top of liner over rim of bowl.
  2. WHISK together soy sauce, garlic, brown sugar, sambal oelek, oyster sauce, ginger and sesame oil in the slow cooker. Add pork shoulder, then cover and cook on low heat for 7-8 hours or high for 3-4 hours.
  3. REMOVE pork shoulder from the slow cooker and shred the meat before returning to the pot with the juices. Stir in broccoli, carrots, celery, snow peas and chestnuts. Cover and cook on high heat for 15-30 minutes, or until vegetables are tender.
  4. SERVE pasta immediately, topped with pork mixture.
  5. COOK pasta according to package instructions; drain
 
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No machines required:


Zucchini-Fritters.jpg
  • 4 cups shredded zucchini
  • 1 tsp salt
  • 1 large egg beaten
  • 1/3 cup all-purpose flour
  • 1/3 cup shredded Parmesan cheese
  • 2 garlic cloves minced
  • 1/2 tsp black pepper
  • 6 tbsp olive oil
  1. Place zucchini in a colander and sprinkle with salt. Let sit 10 minutes.
  2. Remove zucchini from colander and wrap in a clean dish towel. Squeeze and wring water out of zucchini.
  3. Place zucchini in a large bowl with egg, flour, Parmesan, garlic, and pepper. Mix well to combine.
  4. Push Sauté button on Instant Pot®. Pour 2 tablespoons oil into Instant Pot®.
  5. Take heaping tablespoons of zucchini and place in Instant Pot®. Flatten out with back of spoon into a 2 1⁄2 inch rounds. Work in batches, making three fritters at a time.
  6. Let cook 4 minutes and then flip. Cook an additional 4 minutes on the second side.
  7. Remove zucchini fritters using a slotted spatula. Continue cooking until all zucchini is used up, adding additional oil with each batch.
  8. Serve hot.
 

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"After cooking your sweet potatoes, cut them open and mash the flesh. Next, drizzle with maple syrup, almond butter, pecans, blueberries, and chia seeds!"

ast-Stuffed-Sweet-Potatoes-The-Live-In-Kitchen-4-1.jpg
 
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Relatively easy with a 20-minute prep time. Freezer friendly for leftovers or meal prep. Bakes in the oven for at least 45 minutes:

 
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10 minute prep time with the help of a blender:

 

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How to make casseroles without a recipe​


Choose your own adventure! Use this basic ratio to extend leftovers into a satisfying second meal. With this method, you can make casseroles out of almost anything. Serves 4-6.

You will need:

1 cup chopped aromatics (any combo of onions, celery, bell peppers, carrots, fennel)

3-4 cups cooked protein (ground or chopped meat, canned fish or canned beans)

2-3 cups carbs (cooked pasta or rice or grains, shredded or cubed raw potatoes)

1-2 cups vegetables (raw, cooked, frozen or canned)

1-2 cups sauce or binder (canned condensed soup, white sauce, cheese sauce, gravy, simmer sauce, sour cream)

Seasonings to taste

1 cup topping (cheese, toasted breadcrumbs, crushed snack ships, nuts, or a combo)

DIRECTIONS

  1. Heat your oven to 350 degrees F and grease your vessel.
  2. In a large bowl, combine the aromatics, protein, carbs, and vegetables and season well with salt and pepper, and any other spices or herbs you might want to add.
  3. Add one cup of your chosen binder, and then mix well. If it seems dry, add more binder until you get the consistency you like. You can use a combo, for example, a can of condensed soup along with some sour cream, or a half and half mix of white sauce and gravy.
  4. Once the mixture seems like it has enough saucy stuff to effectively bind and flavor it, pour into the prepared dish and top with your chosen topping.
  5. Bake for 30 minutes, then check the temp and if needed, doneness of any raw ingredients. Continue to cook until all ingredients are fully cooked, the casserole is bubbling around the edges, and the topping has your desired browning.

    Reduce the oven heat to 200 if you need to hold it warm until dinner time.
 

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Honey Garlic Recipes:

Chicken:


Tofu:


Salmon:


Shrimp:



 
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"Carrots, bananas, honey, and blueberries blended together for a creamy morning smoothie."

spirit.beehive.smoothie-0095.jpg
 

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