healthy recipes instant pot 2020

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Top 7+Healthy Recipes Instant Pot 2020

1. SINGLE POT CHICKEN STEW WITH CHORIZE AND VEGETABLES

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How delicious, cozy, warm and aromatic this chicken stew with chorizo and vegetables - this is exactly the kind of hearty homemade food I want most when summer comes in the fall.

 Although this stew, flavored with chorizo and red wine, reminiscent of Spanish flavors in its taste notes, it is made with our Lithuanian, seasonal autumn vegetables - onions, carrots and potatoes, but other autumn vegetables can be added.

 If your shelves do not break from the home harvest of seasonal vegetables, but you want delicious and high-quality vegetables, I invite you to visit IKI stores and pay attention to the fruits and vegetables of the IKI Ūkis brand, because they are clean and healthy.

 These are products grown on Lithuanian farms, which are carefully inspected by IKI food experts, perform additional tests and laboratory tests on pesticides and can ensure that these products fully comply with the established standards.

2.PUMPKIN HUMUS WITH FRIED GARLIC

You already know about my love for humus. I often talk about making humus almost every week because it helps me eat healthy during the week. Today, a new favorite of mine for me, a real autumn top - humus with pumpkin and fried garlic. Absolutely awesome! The softness of the silk helps to consume more vegetables unconsciously, while the fried garlic gives an extraordinary taste and ‘character’.

You will need:

• 120 ml of pumpkin puree
• 3 cloves garlic
• 250 g of chickpeas Suitable for both cooked and canned
• 2 vs.. tahini paste
• 2 vs.. olive oil
• 2 vs.. lemon juice
• 1/2 a.š. ground smoked peppers
• 1/2 a.š. ground cumin
• 1/4 a.š. ground turmeric
• 1/2 a.š. salts
• A pinch of pepper

We produce:

First, we make pumpkin puree. This recipe requires very little, but I highly recommend making more at once and portioning and freezing the puree. This is a very convenient way to preserve a pumpkin, which will be useful for many recipes. You can read more about pumpkin puree and how to make it here.

Together with the pumpkin, we will bake the garlic in the oven. Stir the unpeeled garlic cloves with olive oil, turn into foil and bake in a 180 degree oven for 40 minutes. If you use ready-made pumpkin puree, you can simply fry the garlic in a pan.

We add pumpkin puree to the food shredder, squeeze the fried garlic and add all the other ingredients. Grind to a uniform, even mass.

I used my best kitchen helper Blendtec blender to make silky textured humus. You will also make humus with a simpler blender, but in this case I recommend removing the skin of the chickpeas before production, otherwise the humus will not be silky soft, small pieces will remain in it.

 With Blendtec or a similar extremely powerful, professional blender, there is no need to remove the cuticles. If you are looking for a really high-quality, extremely powerful and professional blender, be sure to take a look at Blendtec's options and take advantage of my discount codes: AMLTWISTER - € 135 Twister pitcher gift or AML10 - 10% discount on the entire shopping cart. Discounts can not be combined. One discount code is valid per buyer (choose the one that is more advantageous to you) when buying any blender once.

6 servings will require:

• Oil for frying
• 4 chicken thighs
• 6 chicken legs
• Salt, pepper
• 100 g of chorizo sausages Can be changed by side
• 2 onions If you don’t like it - skip it
• 3 cloves garlic
• 2 carrots
• 100 ml of red dry wine
• 2 v.š. flour For the GF version - cornmeal
• 2 v.š. tomato paste
• 1 can (400 g) chopped tomatoes in their own juice
• 1 v.š. Worcester sauce
• 750 ml of chicken broth
• 6 medium-sized potatoes
• 1 can of canned beans I used lupine beans, but butter beans also work
• Fresh rosemary
• Fresh thyme

We produce:

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2. For production, it is best to use a heavy spatula / cast iron pot that can be both roasted and stewed. If you do not have one, do the frying part in a pan and then transfer everything to the deepest possible baking sheet with a lid or cover the top with foil.
3. Heat the oil and roast the chicken thighs and calves well on both sides. Toast should be baked on high heat for a few minutes on both sides. When roasting the chicken, sprinkle it with salt and pepper. We postpone the roasted chicken.
4. We pour chorizo ​​pieces into the pot / pan, fry for about a minute. Then we put the chopped onions and carrot slices, fry, stirring for a few minutes. Grate the garlic and fry for another minute.
5. Pour the wine over the vegetables and heat for a couple of minutes until the alcohol evaporates.
6. We add the flour, we mix everything.
7. Put tomato paste, chopped tomatoes, Worcester sauce, broth in a pot / pan. Stir and bring to a boil.
8. Then we return the roasted chicken to a pot or a deep baking sheet (we will put everything in the oven). We place it so that as much of the roasted chicken as possible remains above the sauce.
9. Cover the pot / tin with a lid and bake in a 180 degree oven for 45 minutes.
10. We put the diced potatoes in the pot / tin (immerse them in the sauce), we put the beans together. The chicken should still be skinned up over the sauce (then the skins will remain crispy). We add the herbs, cover the pot and bake in the oven for another 45 minutes. After them, the potatoes must already be cooked, and the meat must be stewed and especially soft.

2.BLT SANDWICHES WITH CHICKEN AND HONEY-MUSTARD SAUCE

LUNCH BOX, BREAKFAST, SNACKS

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These sandwiches are just perfect! They combine the already classic combination of BLT (bacon lettuce tomato), juicy chicken breast, soft bread and honey-mustard sauce. Such a sandwich will definitely not spoil any breakfast table, but it is also great for traveling to lunch boxes for both children and the safe.

 I created the recipe with the idea of ​​a lunch box in mind, so the selected products not only taste good with each other, but also last for several hours at room temperature, do not change their taste, shape or appearance, are comfortable to eat by hand - nothing is smeared or smeared.

 Comfortable, soft and fluffy Toste breads are great for these and other lunch box sandwiches. There are three types of them, and I chose wheat bread with oats, in which part of the wheat flour is replaced by oats, high in fiber and very low in sugar.

When it comes to production, it’s really a very easy but important task to learn how to cook soft and juicy chicken. I often hear that it is difficult to make a delicious chicken breast yourself, it gets dry and hard. So I want to share my instruction in making soft and juicy chicken again. Cook everything in this way and you will easily make a delicious chicken for sandwiches and salads.

Chicken will need:

• 2 pieces of chicken fillet
• 1 v.š. oil
• Salt, pepper
• Favorite Spices I use garlic powder and ground smoked paprika
• 4 Sandwiches will need:
• 1 pack of toast wheat bread
• 4 lettuce leaves
• 1 large tomato
• 1 red onion If you are carrying a lunch box to work - skip the onions 🙂
• Fried chicken
• 8 thinly cut cold smoked side strips
• 2 v.š. mayonnaise
• 1 a.š. dijon mustard
• 1 a.š. honey
• Lemon juice
• Salt, pepper

We produce:

We prepare the chicken: we mix the chicken with the oil and spices. If you have time, you can leave to marinate, but this is not necessary. Heat some oil in a pan, place the chicken breast fillet pieces and bake on high heat for 3 minutes on each side.

 Then reduce the heat, cover the pan and bake on very low heat for about 10-15 minutes (depending on the size of the fillet pieces). We take the fried chicken out of the pan and by no means cut it right away. We let it cool a bit and only then we cut it into strips.

 Fried chicken in a sealed container in the fridge lasts for 3 days, so you can cook more and use it for quick dinners.

Toast the bacon in a pan - place the strips in a dry pan and bake, turning over and over for a few minutes until the bacon shrinks and browns.

 We absorb the excess fat on a paper napkin.

We prepare the sauce: we mix mayonnaise, gatsyčiai, honey, lemon juice, salt and pepper. If you want a healthier alternative, you can use homemade humus - it will also be very tasty, but healthier and more nutritious.

We spread the bread with the sauce, we put a salad leaf, tomato and onion slices, chicken and bacon strips on the bottom and we cover it with the top bread coated with the sauce.

3.GLUTEN FREE PASTA AND MEATBALL CAKE

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Noodles have been one of my favorite dishes since childhood. You can only imagine how sad I was when I had to give up gluten a few years ago due to health problems.

 That’s when I discovered Al Dente gluten-free pasta. I tried probably all the gluten-free pasta, but it was Al Dente that became my favorite - I liked not only their taste and composition, but also the friendly price. Although I use gluten today, I do it in moderation, so it is these pasta that is always in my closet to this day.

 I like the composition of the product - these pasta is made only from water and the highest quality cornmeal, so it is a great, easily digestible alternative to traditional pasta.

 And those with celiac disease or strictly avoiding gluten can be completely calm - they do not even contain traces of gluten. Today I want to share a very tasty pasta cake with meatballs, I made it with gluten-free tube-shaped pasta.

Meatballs will need:

• 500 g of minced beef
• 1 onion If you don’t like it - skip it
• 2 cloves garlic
• 1 egg
• 1 v.š. cornmeal
• Salt, pepper
• 1 a.š. dried herbs
• To bake pasta you will need:
• 250 g of Al Dente pasta Tube shapes
• 100 ml of broth Suitable for vegetables, chicken or beef
• 1 can (400 g) chopped canned tomatoes in their own juice
• 1 clove garlic
• 1 a.š. ground smoked peppers
• 1/2 a.š. dried basil
• Salt, pepper
• 100 g of cheddar cheese
• 100 g of mozzarella
• Fresh basil For serving

We produce:

We prepare the dumplings - in a bowl we mix all the ingredients of the dumplings, shape the dumplings by hand, place them on a baking sheet and bake in a 200 degree oven for 15 minutes.

We cook the pasta - we just don't cook it.

We prepare the sauce: in a bowl we mix the broth, tomatoes, grated garlic and spices.

We add pasta, dumplings and sauce to the baking sheet. We mix everything.

Top with grated cheddar and mozzarella.

Bake in a 200-degree oven for 10 minutes.

When serving, sprinkle with fresh basil leaves.

4.SALAD WITH STEAK AND CARAMELED PEARS

Although the name of these salads sounds like a menu from a luxury restaurant, and the view does not lag behind, in reality they are made extremely easily and quickly. Restaurant at home without any effort! Now, during the autumn harvest, is the best time for such salads, when the pears are delicious and juicy.

 When combined with a well-prepared steak and blue cheese, the combination of flavors is perfect. Definitely like it if you like a little sweetness in the dishes.

You will need:

• 
  
• 1 Feel the Beef Steak Topside
• Oil for frying
• Salt, pepper
• 1 pear
• 1 v.š. butter
• 1 v.š. sugar
• 100 g of salad
• A handful of pecan curry nuts
• 50 g of blue cheese
• The sauce will need:
• 2 v.š. olive oil
• 1 v.š. maple syrup
• 1 v.š. lemon juice
• 1 a.š. grain mustard
• Salt, pepper

We produce:

If you want a delicious and juicy steak, be sure to choose quality matured beef. This time I used a 30-day wet-matured Feel the Beef beef steak Topside. It is a lean and tender meat that bakes a soft, mild flavor. Cut into thin pieces, it is perfect for salads.

We prepare the steak: heat the pan well with oil, put the beef at room temperature and bake on high heat for 8 minutes, turning it every minute. Sprinkle the roasted meat with salt and pepper. Do not cut immediately, allow to stand at room temperature until we prepare the salad.

We caramelize the pears: we cut the pears into slices. Heat butter in a pan and add pears. Sprinkle with sugar and bake, turning over, for about 5 minutes, until the edges of the pears begin to darken.

In a jar, mix all the sauce ingredients.

We put salad, caramelized pears, thinly sliced ​​beef strips on a plate. Sprinkle with nuts and crush the cheese. Sprinkle with prepared sauce.

5.ABOUT OIL FALAFELEL RECIPE

I really like falafel. For me, this is one of the tastiest, and perhaps even the tastiest, vegetarian (vegan) dish from chickpeas. You can find quite a few different variations of falafel and the “rules” of fair production on the internet, but I want to share a recipe that works without difficulty every time.

There are usually two issues involved in making falafel. First, whether canned chickpeas are suitable for production. My answer is yes. The original falafel recipe requires soaked (not cooked) chickpeas. The result is great, but requires a really long soaking time (overnight), so such a production process is not always convenient.

 Using canned chickpeas results in a little inferior in terms of texture, but tastes great and the production is quick and convenient. Second, is it necessary to fry the falafel in oil? In my opinion, falafels can also be baked in the oven or pan, but it is the frying in oil that gives a special texture when the exterior of the falafel is crisp and the inside is soft. I understand perfectly well why frying in oil evokes negative thoughts, but a moderate amount of frying food shouldn’t be intimidating if you know a few rules. 

When frying, the most important thing is to choose the right oil. It must have a high combustion temperature. This is important because the cooking process does not release toxins. For this reason, it is not worth frying, for example, in olive oil because of its low burning temperature. One of the best options for frying and frying is sunflower oil, as it has an extremely high burning temperature. 

Whatever the type of oil, it is always important to remember that the best choice is cold pressed and unrefined oil. Unfortunately, sunflower oil is usually refined on store shelves. If you want really high-quality oil, especially for frying and frying, I sincerely recommend Bionaturalis organic, cold-pressed, unrefined sunflower oil, which is made from the highest quality High Oleic sunflower. 

If you doubt me, then trust the green keyhole marking - it is the products decorated with it that are the most healthy. There are two types of this oil - light odorless and darker with a bright sunflower taste and smell. 

Personally, I prefer odorless oil because I like it when the aroma of the oil is not felt in the dishes. But it’s totally a matter of taste! Well, the last rule - even if you use quality oil, after frying, be sure to place the food on paper napkins that will absorb excess fat.

Falafel will need:

• 1 can (400g) of canned chickpeas Or 12+ hours of soaked chickpeas + 4 tbsp. water
• 1 onion If you don’t like it - skip it
• 2 cloves garlic
• A handful of greens I used parsley, calendar, dill
• 2 v.š. sesame seeds
• 1 a.š. ground cumin
• 1/2 a.š. salts
• 1/4 a.š. pepper
• 2 v.š. flour For the GF version - cornmeal
• "Bionaturalis" for frying sunflower oil

We produce:

If you use soaked chickpeas, soak the chickpeas for at least 12 hours. In this case, add extra water when making falafels. If you are making from canned chickpeas, skip this step.

We add chickpeas, finely chopped onion and garlic, chopped greens, sesame seeds, spices and flour to the food chopper.

Rub everything for a few minutes, scraping the products accumulated at the edges from time to time. The final texture should be very small crumbs, not a solid mass.

We form balls by hand, we keep them in the refrigerator for 1 hour before baking.

Pour oil into a deeper pot.

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 It is needed enough to completely cover the falafel. Heat the oil.

We add a few falafeles to the heated oil so that they do not touch each other too much during frying. Fry until the falafel is nicely browned, about 5 minutes.

We transfer the baked falafels on paper towels, which will absorb the excess fat.

Prepared falafel can be eaten in any way! With them you will succeed in the best salads and whole-vegetable bowls. And in the photos you see the most delicious option for me: pita with tzatziki sauce, falafel, cucumber and pickled red cabbage.

6.SANDWICHES WITH EGG SALAD

The golden rule - genius lies in simplicity! These sandwiches are a great reflection of that. Made very easily and quickly, from just a few everyday products, and the taste is perfect. The first description that comes to mind is silk softness sandwiches. 

I made them with the new "Vilniaus duonas" wheat bread with kefir and carrots. How delicious it is! I don’t remember when I tasted softer and more fluffy bread. The taste is great, and it’s even fun that the composition is enriched with carrots, and the bread itself is high in fiber. A classic egg salad traveled on the loose bread.

 Maybe not the healthiest option because the egg is mixed with mayonnaise, but the taste is worth this little mistake. Wonderful breakfast, really! And the perfect option for a quick morning - the eggs can be cooked in the evening, then in the morning the sandwich production will take two minutes.

2 servings will require:

• 4 slices of “Vilniaus duona” wheat bread with kefir and carrots
• 4 eggs
• 2 vs.. mayonnaise
• 1 vs.. Dijon mustard
• Salt, pepper
• A handful of spinach
• Several radishes

We produce:

Boil the eggs hard.

We cut the eggs in half, separate the yolks from the protein.

We cut the proteins into small cubes.

Dip the yolks in a bowl and grind with mayonnaise, mustard, salt and pepper until smooth.

We pour protein cubes into this mass and mix well.

We put spinach, egg salad and radish on the bread.

7.GARLIC BREAD WITH STEAK SALAD

Garlic bread will need:

• 1 Ciabatta bread
• 1 v.š. olive oil
• 1 clove garlic
• Salt, pepper
• A mixture of herbs

Steak salads will need:

• 1 “Feel the Beef” matured beef neck steak
• Olive oil
• Salt, pepper
• 100 g of your favorite salad
• 100 g of cherry tomatoes
• 100 g mini mozzarella
• 1 red onion
• Hulled hemp seeds

The sauce will need:

• 2 v.š. olive oil
• 1 v.š. honey
• 1 v.š. lemon juice
• 1 a.š. balsamic cream
• Salt, pepper

We produce:

Remove the meat from the refrigerator at least one hour before production. The meat will cook softer if it is allowed to warm to room temperature before cooking.

We prepare garlic bread: in a jar we mix oil, mashed garlic, salt, pepper, a mixture of herbs. We cut the ciabatta in half lengthwise. We will use the lower part of the bread. Grease it with prepared garlic oil and bake in a 180 degree oven for 7 minutes.

Bake the steak: heat the pan well with oil, place the beef and bake on high heat for 8 minutes, turning exactly every minute. When baking for 8 minutes, you will have a medium steak. If fully baked, bake for 12 minutes. Sprinkle the roasted meat with salt and pepper, and to make it juicier, let us "rest" for 10 minutes before cutting, and only then cut it into strips.

Preparing the sauce: Mix all the sauce ingredients in a jar.

On toasted bread we add salad, tomatoes, mozzarella, onion, steak strips.

Sprinkle everything with the prepared sauce.

It is very important to use matured beef to make a quality steak. The matured meat has a soft, juicy, expressive taste. It is the maturation of the beef that prevents it from being baked hard and gummy. 

Also, for juicy and soft beef, you need to fry the meat at room temperature (and not just from the fridge) and it is very important not to fry. Specifically for this recipe, I used a 30-day-matured Feel the Beef beef neck.

8.ALL ABOUT HUMUS 3 FLAVORS

I’m a big fan of humus, I make it almost every week. I call it a weekly preparation, because the humus keeps perfectly in the fridge for 5 days, so I often cook it before the start of a new week - the humus really makes it easier. I spread it on sandwiches instead of butter, eat it as a snack with vegetable sticks or use it as a sauce.

Humus can be prepared in a few minutes and it is always delicious, but knowing a few tricks, you can prepare humus with a wonderful taste and silky texture.

Classic humus will need:

• 1 can of canned chickpeas Boiled chickpeas are also suitable
• 2 to 4 tablespoons liquid from canned chickpeas Water is also suitable
• 2 tablespoons tahini (sesame paste)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon pepper
• 1⁄2 teaspoon ground cumin

An important moment in the production of perfect humus is canned chickpea liquid. It may sound strange, but it is a very versatile, extremely common ingredient in the vegan diet, called aquafaba in English.

 This liquid texture is similar to egg whites, it can be whipped to a stiff foam and even baked with morengo. It gives humus a particularly creamy texture and softness. Instead, you can just use water and everything will go great, but if you make humus from canned chickpeas, don’t spill this liquid and be sure to use it during cooking.

We produce:

We peel the chickpea skins. This step is the most important for the production of humus with a wonderful creamy texture - it is necessary to remove the skin of chickpeas. You can remove the skin easily by pressing the chickpeas between your fingers.

 It is very easy, but takes a good 10 to 15 minutes. This step is not necessary, but only without the cuticle it is possible to produce humus with an extremely creamy texture without any lumps. But if you save time, the humus will succeed even with the use of chickpeas with skins.