I’ve been hearing about the Instant Pot for several months, and although I’m willing to try new things and be a (fairly) early adopter, I’m not one to jump on fads. When I first heard about it, I thought it was going to be another fad/trend like the magic bullet or the dancing the Dougie. But I continued to hear about it – and since I’ve long been a pressure cooker cooker I decided I wanted to try the Instant Pot. And boy am I glad that I have!
My ONLY issue is finding recipes – or should I say ‘healthy’ recipes that suit the heart healthy/diabetic person. I can find plenty of meat, Keto and vegetarian recipes, but many are high in fat or sugar. I’ve also become frustrated with many of the sites because there are SO MANY ads that pop up all the time… and mailing list requests, and other pop-ups that seem to get past my pop up checker. I might have to explore this need and see if I can help fellow cooks resolve this issue.
Today, I’ll start with a nice and simple recommendation – fried rice. Please check this blog for more information about Instant Pot cooking and for the fried rice recipe, which has the following ingredients:
- 2 cups white rice prepared and cooled
- 1 T olive oil
- 1 small onion diced
- 1 T garlic minced
- 1 1/2 cups peas and corn frozen
- 3 T soy sauce*
- 3 large eggs
*My only changes would be to change to brown rice and to substitute the soy sauce for a product such as Naked Coconut Soy Sauce Substitute, to reduce the amount of salt in the recipe (they claim 65% less sodium than regular soy sauce).
This is a very good recipe that I’ve tested several times – even on picky eaters, and they loved it. They were surprised there was pumpkin in it.
Total time: approximately 40 minutes
1 tbsp olive oil
1 large onion, chopped small
1 cup fresh mushrooms, diced
1 1/2 cup pumpkin puree (canned)
(i.e. ED Smith 100% pumpkin, per 1/3 cup: 0mg sodium, 100 mg potassium)
1 cup no salt added canned tomatoes, diced not puree
(i.e Unico, per 1/2 cup:5mg sodium, 290mg potassium)
1 cup low-sodium vegetable stock, or water
1 can no-salt added black beans (15 oz), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 5 mg sodium, 550 potassium)
2 cans no-salt added kidney beans (15 oz each), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 10 mg sodium, 550 mg potassium)
1 tbsp cumin
1-2 tbsp chilli powder
pepper, to taste
- In a large pot, cook chopped onion for 2-3 minutes, then add mushrooms and sauté for 2-3 minutes.
- Add pumpkin, rinsed black beans, rinsed kidney beans, vegetable broth or water and stir well. Add cumin and chilli powder. Bring to a boil, stirring often. Reduce heat, cover and simmer for about 20 minutes.
- Garnish with chopped green onion or small amount of low-fat shredded cheddar cheese. Can also be served with homemade wholewheat bread or buns. Or some Low-Sodium Tortilla Chips
This recipe keeps well and is great for lunches.
One of our ‘go to’ breakfast meal plans consists of Oatmeal, Toast, Yogurt and a Banana.
We make larger batches of oatmeal and then heat them up each morning as we need them.
We prefer the Sultana raisins over Thompson because they plump up nicely. This is also why we put them in with the boiling water, so they’ll get nice and juicy.
By adding the eggs, the oatmeal seems to be more satisfying and we don’t feel hungry as quickly.
Here is our recipe for Eggy Oatmeal :
Continue reading “Breakfast Meal Plan- Oatmeal”