Continued, Instant Loss Cookbook

HEARTY BREAKFASTS

instant loss green juice

serves 1
I love to start my mornings with a smoothie. You can sneak a lot of vegetables into this one meal. I began adding the lemon juice because lemons are great for detoxing, but if you’re not as into lemons as I am, you can certainly cut the lemon here to 1 teaspoon. Your smoothie will taste just as good.

1 cup water

½ lemon, juiced (about 2 tablespoons)

½ green or red apple

1 cup baby spinach

½ cup chopped kale

2 tablespoons diced cucumber

½ cup sliced strawberries

Place all the ingredients in a high-powered blender and blend until smooth.

rainbow juice smoothie

serves 4
Rainbows are important in our house. This is one of my kids’ favorite smoothies. They help place all the fruits and veggies into the blender in the order given here (and the order matters to achieve the best consistency!). Red, orange, yellow, green, blue, and purple—and then we watch all those gorgeous colors create something new.

1½ cups water

1 lemon, juiced (about ¼ cup)

1 cup frozen strawberries

½ cup blueberries, fresh or frozen

1 orange, peeled

½ cup diced cucumber

½ cup shredded red cabbage

1 cup baby spinach

½ cup chopped kale

1 tablespoon coconut oil (optional)

1 teaspoon whole golden flaxseed (optional)

Place all the ingredients in a high-powered blender. Blend on high until the mixture is liquid smooth.

loaded breakfast sweet potatoes

serves 2 to 4
This sweet potato breakfast is a delicious way to begin your morning with complex carbs and a good dose of protein. Sweet potatoes are high in beta-carotene, which converts to vitamin A in the body and helps boost immune function.

2 small to medium unpeeled sweet potatoes

2 tablespoons pure maple syrup

1 tablespoon unsweetened Homemade Almond Milk (this page) or store-bought

1 teaspoon ground cinnamon

4 slices turkey bacon, cooked and crumbled

¼ cup chopped pecans or walnuts

¼ cup blueberries, fresh or frozen (if frozen, thaw before using)

Using a fork, poke holes all over the potatoes.
Pour about 1 cup water into a pressure cooker. Place the trivet or steamer basket inside the pot and set the sweet potatoes on top.
Place the lid on the pot and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function for high pressure, and use the +/- buttons until the display reads 16 minutes.
Combine the maple syrup, almond milk, and cinnamon in a bowl.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:15. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.
Open the cooker and carefully remove the potatoes. Slice the potatoes open and top with the turkey bacon, pecans, blueberries, and maple syrup dressing. Serve warm.

simple breakfast frittata

serves 4 to 6
The sky is the limit when making a frittata. Throw in all your leftover veggies, and you’ll have a filling and healthy breakfast. I also love to add leftover taco meat, but you can add any leftover meat you have in the fridge. Why let it go to waste when you can put it in a frittata?

½ cup diced broccoli florets

½ cup chopped baby spinach

½ cup diced ripe tomato

8 eggs

2 tablespoons Homemade Almond Milk (this page) or store-bought

1 tablespoon diced green onion

½ teaspoon sea salt

¼ teaspoon black pepper

½ cup cooked ground beef or sausage (optional)

Coat with cooking spray a 3- to 6-cup baking dish that fits inside your pressure cooker.
Layer the broccoli, spinach, and tomato in the dish.
Crack the eggs into a bowl and whisk with the almond milk, green onion, salt, and pepper. Pour on top of the vegetable layer. Sprinkle on the meat, if using.
Cover the pan with foil and place on top of the trivet.
Pour about 1 cup water into the cooker and carefully lower the trivet and dish into the pot.
Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 30 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.
Open the cooker and remove the frittata. Serve warm.

savory fried eggs with spinach

serves 1
So simple. So filling. During the year that I lost over 100 pounds, my breakfast was usually an Instant Loss Green Juice (this page) or this fried egg recipe. Keeping it simple kept me on track. So if you’re feeling overwhelmed, remember: just keep it simple.

1 tablespoon avocado oil or olive oil

2 eggs

Sea salt

Black pepper

½ Roma (plum) tomato, diced

1 large handful of baby spinach

1 to 2 green onions, diced

1 tablespoon chopped fresh cilantro

Preheat a skillet over medium-low heat and add the avocado oil. Add the eggs and fry with a sprinkling of salt and pepper to desired doneness, then remove from the skillet and place on a serving plate.
Add the tomato, spinach, and green onions to the pan. Sauté until the spinach wilts.
Top the eggs with the tomato-spinach mixture. Sprinkle with additional salt and pepper, and the cilantro.

creamy veggie scramble

serves 4 to 6
This flavorful, creamy egg dish will leave you feeling full all morning long while also giving you healthy servings of veggies to start your day. If you slice the veggies the night before and store them in an airtight container in the refrigerator, your prep time will be cut down to almost nothing and you can spend more time sleeping!

2 tablespoons avocado oil

½ pound small sweet potatoes, cubed

½ red bell pepper, diced

½ medium onion, diced

3 white button mushrooms, thinly sliced

1 teaspoon sea salt

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon red pepper flakes

1 cup baby spinach

6 eggs, cracked and whisked in a bowl

¼ teaspoon black pepper

Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the avocado oil, sweet potatoes, bell pepper, onion, mushrooms, ½ teaspoon of the salt, the oregano, basil, and red pepper flakes to the pot. Sauté for 10 minutes or until the veggies begin to become tender.
Smooth the vegetables out into a single layer on the bottom of the pot. Layer 1 cup of spinach over, then pour in the eggs and season with the remaining ½ teaspoon salt and the pepper.
Place the lid on the pot and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the STEAM function, high pressure, and use the +/- buttons until the display reads 4 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, causing a quick pressure release. Use caution while the steam escapes—it’s hot.
Remove the lid and stir the scramble with a wooden spoon. Serve warm.

chicken sausage breakfast salad

serves 4
When you’re trying to cut down the amount of sugar in your diet, it’s a good idea to avoid it in all forms for a while. Breakfast salad may sound counterintuitive, but I promise you: starting your day with this savory mix of veggies, chicken sausage, and herbs will leave you feeling energized. It’s a great way to keep the sugar bug at bay.

1 tablespoon extra-virgin olive oil

2 chicken sausages, sliced into ¼-inch pieces

⅓ cup diced red bell pepper

⅓ cup diced button mushrooms

½ teaspoon dried basil

½ teaspoon dried oregano

1 cup chopped kale

2 cups baby spinach

Heat a skillet over medium heat. When warm, add the olive oil, sausage, bell pepper, mushrooms, basil, and oregano. Sauté until the vegetables soften and the sausage begins to brown, about 5 minutes. Add the kale and cook until wilted.
Serve on a bed of raw baby spinach.

huevos rancheros breakfast casserole

serves 4 to 6
This yummy eggy breakfast casserole can be baked in the oven (350°F for 15 minutes) or in a pressure cooker!

1 ripe tomato, diced

½ jalapeño, diced

½ medium onion, diced

¼ cup fresh cilantro, finely chopped

1 garlic clove, diced

½ lime, juiced

1 teaspoon ground cumin

¼ teaspoon sea salt

¼ teaspoon chili powder

Extra-virgin olive oil

9 organic corn tortillas

1 cup cooked black beans, homemade (this page) or canned, rinsed and drained

8 eggs

Put the tomato, jalapeño, onion, cilantro, garlic, lime juice, cumin, salt, and chili powder in a blender or food processor and pulse until it looks like chunky salsa.
Coat a 6-cup baking dish with olive oil.
Tear 3 tortillas into fourths. Layer the bottom of the dish with the tortillas. Spoon about one-fourth of the salsa mixture and one-third of the beans over the tortillas.
Crack 2 eggs and gently place on top of the salsa and bean mixture on opposite sides.
Repeat the layering two more times. On the final layer, add the remaining 2 eggs for a total of 4 eggs on top.
Cover the dish with foil and place on the trivet. Pour about 1 cup water into the cooker and carefully lower the trivet and dish into the pot.
Place the lid on the pot and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 7 minutes.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:5. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.
Remove the lid and lift out the casserole. Serve immediately.

tex-mex breakfast tostadas

serves 4
Tostadas are an amazing meal for families that have picky eaters or preferences that vary. I like to place all the ingredients in separate bowls and let my kiddos build their tostadas to their preference. No complaining AND it makes them feel more grown up.

3 tablespoons avocado oil

4 organic 6-inch corn tortillas

1 cup cooked black beans, homemade (this page) or canned, rinsed and drained

1 teaspoon taco seasoning, homemade (this page) or store-bought

6 eggs

1 tablespoon water

Sea salt

Black pepper

½ cup salsa of choice

½ avocado, diced

2 tablespoons chopped fresh cilantro

Heat a skillet over medium heat. When warm, add 1 tablespoon of the oil and warm each side of the tortillas. Remove and keep warm.
Add the beans, taco seasoning, and another tablespoon oil to the pan. Sauté and lightly mash the beans, then transfer to a bowl. Cover and keep warm.
Crack the eggs into a bowl and add the water. Whisk until frothy.
Add the remaining tablespoon oil to the skillet and add the eggs. Lightly season with salt and pepper. When the edges of the eggs begin to set, push the sides to the center and scramble.
Place the beans on top of the warm tortillas and top with some egg, salsa, avocado, and cilantro.

peanut butter chocolate oatmeal

serves 4
This is my favorite oatmeal—in the history of forever. You know how Cocoa Pebbles taste after they soak in milk for a little while? This oatmeal tastes just like that, with a peanut butter flair. If you can’t have nut or seed butters, omit it for a cocoa oatmeal treat!

2 tablespoons ghee or extra-virgin coconut oil

1 heaping tablespoon cacao powder

Pinch of sea salt

1 cup gluten-free old-fashioned rolled oats

2½ cups water

¼ cup plus 1 tablespoon pure maple syrup

2 tablespoons creamy peanut, almond, or sunflower seed butter

Place the ghee, cacao powder, salt, oats, and water in a pressure cooker.
Place the lid on the pot. Make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 8 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, causing a quick pressure release. Use caution while the steam escapes—it’s hot.
Stir in the maple syrup and the nut butter. Serve warm.

cinnamon-apple steel cut oats

serves 4
My husband is the oatmeal guy (in addition to being the love of my life), and this is an adaptation of one of his recipes. Every Saturday morning he gets up early with the kiddos so that I can work in peace. (See what I mean about love of my life?) He always makes a batch of steel cut oats, but he’s forever experimenting with different flavor profiles (strawberry preserves, peaches and coconut cream, and peanut butter chocolate, which is on this page). Apple-cinnamon girl that I am, this is one of my favorites.

2 tablespoons extra-virgin coconut oil

2 red apples, cored and diced

2 teaspoons ground cinnamon

Pinch of sea salt

½ cup steel cut oats

1½ cups water

2 tablespoons pure maple syrup

Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the oil, apples, cinnamon, and salt. Using a wooden spoon, sauté for 2 minutes.
As the apples begin to become tender, add the oats and sauté to lightly toast them, another minute or two.
Add the water and place the lid on the pot. Make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 12 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, causing a quick pressure release. Use caution while the steam escapes—it’s hot.
Remove the lid and stir in the maple syrup. The oats will thicken and absorb more water as they cool. Serve warm.

coconut milk yogurt

serves 8
One of my favorite things to eat in the morning is yogurt. We used to eat Greek yogurt mixed with delicious strawberry preserves, but when we began to weed out dairy, yogurt was among the first items to go. It was then that I began experimenting with coconut milk. This recipe will last up to a week in the refrigerator and is a great substitute for dairy yogurt, even with its slight coconut taste (or perhaps because of it).

2 (13.5-ounce) cans full-fat coconut milk or coconut cream

2 teaspoons to 1 tablespoon grass-fed beef unflavored gelatin

2 tablespoons pure maple syrup

2 probiotic capsules (I like to use Renew Life brand)

1 vanilla bean (optional)

Place the coconut milk in a pressure cooker or yogurt maker and whisk until smooth.
Using the display panel, select the YOGURT function. Using the ADJUST button, program the pot to BOIL. This is going to warm the milk, about 15 minutes.
When the time has passed, use a kitchen thermometer to check the temperature of the milk. It needs to be heated to 180°F to kill any harmful bacteria. If the milk is not hot enough, press the SAUTE function until the screen reads MORE. Stir constantly while the milk heats to the appropriate temperature.
Once the milk has reached 180°F, carefully remove the liner of the pressure cooker that contains the milk to stop the cooking process. Ladle out ⅓ cup hot milk into a separate container and stir in the gelatin and maple syrup. Pour the mixture back into the milk and stir well until fully incorporated. (Note: The maple syrup must be added, as it is what feeds the probiotic.)
Transfer the milk to a container and let cool to 90 to 100°F, usually about 25–30 minutes. This ensures the heat will not kill the probiotic culture. When it has cooled, open the probiotic capsules and add the powder. Whisk.
Place the milk back into the pressure cooker and select the YOGURT function, NORMAL. Use the ADUST button and set the time to 8 hours. The longer you leave it in the pot, the more tart the yogurt will become. Place the lid on the pressure cooker. It does not matter if you seal it or not, it will not come to pressure.
When the yogurt is done culturing, it will have thickened slightly but still be very runny. If using vanilla, scrape out the seeds from the pod and into the yogurt.
Transfer the yogurt to a glass container, lay a sheet of plastic wrap directly over the yogurt to prevent a crust from forming, and refrigerate overnight or for a minimum of 4 hours while the yogurt thickens.

tip:
The amount of gelatin you use will dictate the thickness of the yogurt. Start with 2 teaspoons and if it’s not as thick as you prefer, add a little more next time.

quick blueberry applesauce

makes 2 cups
If your children are at all like mine, they’re ravenous, bottomless food pits. It’s always nice to be able to throw a couple things into the blender and fix them a healthy snack. This applesauce is as easy as pie (easier, really)—just three simple ingredients. You can rest assured that this snack is a good one for little tummies.

1 large red apple, cored and cubed

½ cup blueberries, fresh or frozen

2 teaspoons fresh lemon juice

Place the apple, blueberries, and lemon juice in a high-powered blender. Process to desired thickness, chunky or smooth. (The sauce will keep in the refrigerator for 5 days.)

classic cinnamon applesauce

makes 2 quarts
Did you know that apple skins contain most of the fruit’s vitamins and nutrients? I like to leave the skins on our apples when I make our homemade applesauce. If you prefer chunky applesauce, remove the skins and mash the apple with a potato masher instead of blending.

¼ cup fresh lemon juice

5 pounds red apples, cored

1 tablespoon ground cinnamon

Place the lemon juice, apples, and cinnamon in a pressure cooker.
Put the lid on the pot and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 5 minutes.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:30. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.
Use an immersion blender to puree the apple mixture or very carefully transfer to a high-powered blender and blend on high until smooth. (The sauce can be stored in the refrigerator for 7 to 10 days, or freeze for up to 6 months.)