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CHAPTER 1
RISE
THEY SAY BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY, and yet people often feel completely uninspired when it comes to their morning fare. For those who get tired of eating the same meal daily, this chapter is for you. Choose from unique Instant Pot concepts like Pressure-Cooked Scotch Eggs or my egg-free Golden Milk Breakfast Custard. Make these recipes in advance so you can grab and go during busy weekday mornings. You'll find recipes suitable to a variety of nutritional lifestyles, and no shortage of different ideas!
PRESSURE-COOKED SCOTCH EGGS
+ PALEO + 21DSD +LOW CARB + KETO
+ MAKES 5 SERVINGS + PREP TIME: 10 MINUTES COOK TIME: 9 MINUTES
1 cup (240 ml) water
Scotch eggs are a great way to pack in lots of savory protein and good fats. There are different ways to prepare them — breaded, fried, soft or hard boiled — but the end result is always a satisfyingly delicious way to start (or end) the day!
1. Pour the water into the stainless steel bowl of your Instant Pot, lower the trivet/steamer tray into the bowl and place your eggs on it. Secure the lid and close off the pressure valve. Press the Pressure Cook/Manual button and then the +/- buttons until 5 minutes is displayed.
2. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid when safe to do so. Use a slotted spoon or skimmer to remove the eggs and immediately place them in the ice water for 2 minutes. While the eggs cool, divide your sausage up into 5 equal parts.
3. Once the eggs are cool, carefully peel them. Take one portion of the sausage and press or roll it flat until it is about ¼ inch (6 mm) thick. Use this sausage to wrap around one egg entirely, making sure there are no holes or cracks. Place it on the trivet/steamer tray in the Instant Pot with the seam side down so it does not open while cooking. Repeat with the remaining eggs and sausage.
4. Secure the lid, close the pressure valve and press the Keep Warm/Cancel button. Press the Pressure Cook/Manual button and then the +/- buttons until 4 minutes is displayed.
5. Allow the cooking cycle to complete and then quick release the pressure valve and remove the lid when safe to do so. Serve warm, or refrigerate and reheat them throughout the week.
TWO-FACED AVOCADO EGGS
+ PALEO + 21DSD +LOW CARB + VEGETARIAN + KETO
+ MAKES: 4 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 4 MINUTES
2 avocados
Don't worry, these eggs won't talk about you behind your back — but they do combine the best of both worlds by being a little runny and a little hardboiled. Add in an unlikely avocado friend, and you've got a breakfast of healthy fats and protein in minutes!
1. Slice open the avocados lengthwise, then remove and discard the pits.
2. Crack open an egg and gently discard or reserve the white without breaking open the yolk. Ease the yolk into the opening of one halved avocado and set it aside, then repeat with the remaining eggs and avocado halves. Sprinkle with the paprika and your desired amount of sea salt and pepper.
3. Pour the water into the stainless steel bowl of your Instant Pot and lower in the trivet. Place the egg-filled avocados onto the trivet carefully. Press the Pressure Cook/Manual button and the +/- buttons until 4 minutes is displayed.
4. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Carefully remove the egg-filled avocados and eat them immediately or refrigerate them for later. Garnish with fresh parsley or cilantro if desired.
MIGAS-STUFFED ACORN SQUASH
+ PALEO + 21DSD +LOW CARB + VEGETARIAN
+ MAKES: 2 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES
1 cup (240 ml) water
When my neighbor showed up with a bowl full of squash, peppers and avocados she wouldn't be able to use, I knew I had to get busy quickly to avoid any waste. I had the idea to use one of my favorite breakfasts, migas, to fill up this beautiful acorn squash. Though it is certainly different than the traditional preparation, it was delicious nonetheless!
1. Pour the water into the stainless steel bowl of your Instant Pot, then lower in the trivet and position your hollowed acorn squash halves onto it. You may want to use a piece of crumpled foil to help stabilize the halves so they do not tip over. You'll want them stable before you fill them otherwise the eggs will pour out during the cooking process.
2. Combine the eggs, salsa, onion powder, garlic powder, chipotle powder, ghee and sea salt in a bowl and mix well.
3. Spoon or pour the egg mixture into the acorn squash halves. Secure the lid and close the pressure valve. Press the Pressure Cook/Manual button and use the +/- buttons to adjust the time until 10 minutes is displayed.
4. Allow the cooking cycle to complete and then quick release the pressure valve. Remove the lid once safe to do so and carefully remove the acorn squash. Top with cilantro, avocado or diced peppers, if desired.
LIVER LOVIN' BREAKFAST PORRIDGE
+ PALEO + AIP + VEGETARIAN
+ MAKES: 4 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 5 MINUTES
½ small beet
You won't find any sweeteners or food dyes in this pretty breakfast idea. But you will find lots of whole food nutrition and loads of micronutrients, which are great for liver support. This one is super kid-friendly too and is free of eggs for those choosing to avoid them.
1. Place all of the ingredients into the stainless steel bowl of your Instant Pot. Secure the lid, close the pressure valve and press the Pressure Cook/Manual button, then press the +/- button until 5 minutes is displayed.
2. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Puree the contents with an immersion blender or transfer to a standing blender.
3. Serve the porridge warm or chilled, and top it with additional fresh fruit if you desire.
SWEET POTATO BACON HASH + GRAVY
+ PALEO + 21DSD + AIP
+ MAKES: 4 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 15 MINUTES
1 tbsp (14 g) ghee, avocado oil or olive oil (avoid ghee for AIP)
This quick hash is a great way to start the morning, and it's also egg free for those on restricted diets. It's full of flavor and clean ingredients, plus has healthy carbs to fuel your day and it's so tasty you may find yourself making extra so you can eat it for lunch too!
1. Drizzle the ghee or oil into the stainless steel bowl of your Instant Pot and press the Sauté button. Add the bacon and onion and cook, shifting often so they do not stick, for about 5 to 8 minutes.
2. Add in the remaining ingredients. Press the Keep Warm/Cancel button, secure the lid and close the pressure valve, then press the Pressure Cook/Manual button. Use the +/- buttons until 5 minutes is displayed.
3. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Using a slotted spoon or skimmer, remove the sweet potato bacon hash and leave the liquid.
4. Press the Keep Warm/Cancel button and then the Sauté button. Allow the liquid to simmer until it reduces to a gravy consistency, around 5 to 10 minutes. Serve the hash topped with the gravy.
LEMON BLUEBERRY PUDDING BOWL
+ PALEO + AIP
+ MAKES: 4 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 5 MINUTES
2/3 cup (160 ml) 100% white grape juice (or regular grape juice)
When the craving comes on for something light, slightly sweet and packed with nutrition, this is your answer. It's sweetened only with fruit and has healthy fats to balance those carbs. Plus, it's easy on the eyes!
1. Start by combining all of the ingredients except for the gelatin in the stainless steel bowl of your Instant Pot. Secure the lid, close the pressure valve and press the Pressure/Cook Manual button. Press the +/- buttons until 5 minutes is displayed.
2. Allow the cooking time to complete, then quick release the pressure valve and remove the lid once safe to do so. Puree the mixture using an immersion blender or transfer to a vertical blender.
3. Sprinkle in the gelatin and blend again, making sure to dissolve any lumps.
4. Pour the mixture into individual serving cups and refrigerate until it sets, around 1 hour or more. This can be made ahead and eaten throughout the week.
SMOKY SPAGHETTI SQUASH "FRITTATA"
+ PALEO + 21DSD +LOW CARB + VEGETARIAN
+ MAKES: 4 SERVINGS + PREP TIME: 10 MINUTES COOK TIME: 29 MINUTES
1 cup (240 ml) water
Okay, so this is probably not the frittata recipe you learned, but it's a great hands-off option that will allow you to catch up on your favorite show instead of babysitting your breakfast. The smoked paprika adds a little something different for a full-bodied flavor and a kick to start the day.
1. Pour the water into the stainless steel bowl of your Instant Pot, then lower your steaming tray/trivet. Place the spaghetti squash sliced-side down onto the trivet — the halves can be stacked if necessary. Secure the lid and close the pressure valve. Press the Pressure Cook/Manual button and then the +/- buttons until 9 minutes is displayed.
2. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Carefully remove the cooked spaghetti squash using a utensil since it is very hot. Press the Keep Warm/Cancel button.
3. Allow the squash to cool slightly and then scoop out the strands from the spaghetti squash using a fork. Discard the seeds and place the strands in a mixing bowl. Add the remaining ingredients to the bowl and stir to combine.
4. Spoon the mixture into a 3-cup (700-ml), pressure cooker–safe casserole dish (high-heat tolerant tempered glass or silicone work well) and lower the dish onto the trivet, covering it tightly with foil.
5. Press the Manual/Pressure Cook button and then press the +/- button until 20 minutes is displayed. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Slice and serve or refrigerate for later.
GOLDEN MILK BREAKFAST CUSTARD
+ PALEO + AIP
+ MAKES: 4 SERVINGS + PREP TIME: 5 MINUTES COOK TIME: 5 MINUTES
1 (14-oz [385-ml]) can full-fat coconut milk
Turmeric is a powerful healing tool in Ayurvedic medicine, and fortunately it is delicious too! This breakfast custard is great to make ahead, refrigerate and eat throughout the week in individual servings.
1. Combine all of the ingredients except the gelatin in the stainless steel bowl of your Instant Pot and give them a quick stir. Secure the lid, close the pressure valve and press the Pressure Cook/Manual button, then press the +/buttons until the display reads 5 minutes.
2. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Use an immersion blender or standing blender to puree the ingredients, adding in the gelatin as you do.
3. Transfer the custard to one large bowl or several individual bowls, cover and refrigerate them for around 1 hour or until the custard is set. Top it with fresh fruit or coconut cream if you desire.
POTATO + EGG BREAKFAST CUPS
+ PALEO + 21DSD + VEGETARIAN
+ MAKES: 3 LARGE OR 5 + SMALLER SERVINGS PREP TIME: 5 MINUTES COOK TIME: 14 MINUTES
1 cup (180 g) shredded potato
These are the absolute perfect grab and go breakfast items for during the week. They are easy to prepare, and if you make them in individual silicone muffin cups, they can be transferred from Instant Pot to fridge for a weeklong breakfast stash!
1. Combine all of the ingredients except the water in a bowl and stir well. Divide the mixture evenly between 3 large individual silicone muffin cups or 5 standard-size muffin cups.
2. Pour the water into the stainless steel bowl of your Instant Pot. Lower in the trivet and place your filled muffin cups on top. If you have limited space, you can also carefully stack the muffin cups. Secure the lid, close the pressure valve and press the Pressure Cook/Manual button. Use the +/- buttons to adjust the time until 14 minutes is displayed.
3. Allow the cooking cycle to complete, then quick release the pressure valve and remove the lid once safe to do so. Carefully remove the muffin cups and serve them warm, or chill and eat them throughout the week.
(Continues…)
Excerpted from "Affordable Paleo Cooking with Your Instant Pot"
by .
Copyright © 2018 Jennifer Robins.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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