Deliciously slimming Instant Pot staples

SLIMMING SUPERFOOD!

HOW TO MAKE!

DELICIOUS IDEAS!

HEALTHY PERKS!

Beans

In pot, combine 1 lb. dry beans, 2 tsp. salt and 2 qts. water. Lock lid; cook on high pressure for 30 min. Let pressure release naturally. Refrigerate up to 5 days or freeze up to 6 months.

► Puree cannellini beans or chickpeas

with olive oil, tahini and lemon juice ► Simmer with onions, ground beef and

crushed tomatoes for a quick chili

✓ Rev belly-fat burn

by 30% Curb cravings for 4 hours

Hard-boiled eggs

Pour 1 cup water into pot; place steamer rack over water and arrange up to 12 eggs on rack. Lock lid; cook on high pressure 5 min. Quickrelease pressure; carefully transfer eggs to ice bath. Refrigerate up to 10 days.

► Toss chopped eggs with Greek

yogurt, diced celery, mustard, salt and pepper for a healthy egg salad Spread halved eggs with hummus or pesto for an easy breakfast or snack

✓ Boost weight loss

by 165% Increase brain function by 55%

Brown rice

In pot, combine 2 cups brown rice and 2’/ cups water or broth. Lock lid; cook on rice setting 20 min. Let pressure release naturally. Refrigerate up to 5 days or freeze up to 6 months.

► Layer in bowls with cooked black

beans, shredded chicken, diced avocado, salsa and veggies ► Toss with chopped carrots, green

onions and sesame dressing

✓ Balance blood

sugar Reduce cholesterol by 14%

“Baked” potatoes

Pour 1 cup water into pot; add steamer rack. Arrange 3 lbs. regular or sweet potatoes on rack. Lock lid; cook on high pressure 10 min. Quick-release pressure. Refrigerate up to 1 week or freeze up to 3 months.

Stuff potatoes with chili, sour cream and green onions for a hearty dinner Dice potatoes, then toss with tuna, blanched green beans, diced hardboiled eggs and mustard vinaigrette

✓ Strengthen

immunity by 53% ✓ Nix muscle

Cramps

Creamy polenta

In pot on sauté setting, simmer 1 qt. stock and 2 Tbs. butter. Add 1 cup polenta; whisk 2 min. Lock lid; cook on porridge setting8 min. Let pressure release naturally. Refrigerate up to 5 days.

► Use as a base for braised short ribs

or saucy shredded pork ► Spread on parchment and chill, then

cut into squares and fry until crisp

Improve vision Fend off fatigue for 90 minutes

 

Quinoa

In pot, combine 2 cups dry quinoa and 2’/ cups water. Lock lid; cook on multigrain setting for I min. Quick-release pressure. Refrigerate up to 5 days or freeze up to 6 months.

► Layer with yogurt, chopped apples

and cinnamon for a sweet breakfast ► Mix with egg, shredded zucchini and

cheddar and bake in muffin wells

✓ Stimulate thyroid

function ✔ Soothe

inflammation

 

 

Caramelized onions

In pot on sauté setting, melt hstick butter. Add 3 lbs. thinly sliced onions, tsp. baking soda and 1 tsp. salt; cook 5 min. Lock lid; cook on low pressure 30 min. Quick-release pressure. Refrigerate up to 1 week; freeze up to 3 months.

► Simmer with beef broth and a splash

of red wine for French onion soup ► Pile on top of goat cheese crostini er puff pastry squares for an easy, elegant appetizer

✓ Repair damaged muscle tissues Flush excess water weight

 

Steel-cut oatmeal

Grease pot generously with nonstick cooking spray; add 4 cups water, 2 cups milk and 2 cups steel-cut oats. Lock lid; cook on high pressure 10 min. Let pressure release naturally. Refrigerate up to 1 week; freeze up to 3 months.

► Blend into smoothies for a thicker

texture and extra satiating fiber ►Stir in salt, butter and shredded

cheese and top with a fried egg for a savory breakfast

Ease hot flashes

by 57% ✓ Lift mood within

20 minutes

Applesauce

In pot, combine 4 lbs. peeled and chopped apples, cup water and 2 Tbs. lemon juice. Lock lid; cook on high pressure 10 min. Let pressure release naturally. Puree to desired texture. Refrigerate up to 1 week.

►Use in place of the butter or oil in

cake or muffin mixes to cut calories

by up to 30 percent ►Whisk with yogurt, nutmeg and salt

and serve alongside pork or chicken

✓ Boost strength

by 25% Lower “bad” cholesterol by 23%

Bone broth

In pot, combine 2 lbs. chicken or beef bones, I onion, 2 carrots, 1 Tbs. apple cider vinegar and 10 cups water. Lock lid; cook on high pressure 2 hrs. Let pressure release naturally. Strain. Refrigerate 2 weeks or freeze up to 1 year.

► Simmer with chopped vegetables,

fresh herbs and shredded chicken

for a quick soup ►Heat with 1 tsp. turmeric and ‘A cup

almond milk for a revitalizing latte

Erase wrinkles by 24% ✔ Ease aches and

pains

Chicken breasts

In pot on sauté setting, heat 1 Tbs, olive oil. Add 2 lbs, chicken breasts. Sear 2 min. per side. Add hcup water. Lock lid; cook on high pressure 3 min. Quick-release pressure. Refrigerate up to 4 days; freeze up to 3 months.

► Toss with salsa, beans, crushed

tortilla chips, shredded cheese and shredded lettuce for a taco salad ► Simmer in coconut milk with 

chopped vegetables and curry paste

✓ Banish belly bloat ✓ Double memory

and recall speed

Quick

Bolognese

In pot on sauté setting, cook 1 diced onion and 2 Tbs. minced garlic in oil 2 min. Add i lb. ground beef, 1 (28 oz.) can tomato puree and 2 cups water. Lock lid; cook on high 10 min. Let pressure release naturally. Refrigerate up to 5 days.

Layer with no-boil lasagna noodles,

ricotta and mozzarella, bake 50 min. ► Simmer 2 to 4 eggs in sauce until

whites are cooked through serve with garlic bread

✓ Dial down stress

Prevent sundamaged skin

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