MAINS

marinated fall-off-the-bone herb chicken (PC)

creamy tuscan chicken with sun-dried tomatoes (PC)

savory barbecued chicken sliders (PC)

shredded beef tacos (PC)

lemon basil salmon (PC)

classic pot roast (PC)

classic meatloaf (PC)

shepherd’s pie (PC)

classic tostadas (PC)

beef and broccoli (PC)

skinny enchiladas (PC)

spicy stuffed peppers (PC)

turkey nuggets and fish sticks

marinated fall-off-the-bone herb chicken

serves 6
The trick to cooking a perfect flavorful chicken in the pressure cooker is to marinate it first. This requires a little bit of planning, but it pays off big time. If your chicken is bigger than 3 to 4 pounds, add 6 minutes of cooking time for each additional pound.

1 (3- to 4-pound) chicken

Sea salt, to taste

2 teaspoons dried oregano

2 teaspoons dried parsley

2 teaspoons dried basil

1 teaspoon dried thyme

1 teaspoon dried sage

1 teaspoon black pepper

4 garlic cloves, finely chopped

½ cup extra-virgin olive oil

½ cup water

1. Place the chicken in a medium-large bowl. Liberally rub the chicken with salt, getting it into every crevice, inside and out.

2. Sprinkle the chicken with the oregano, parsley, basil, thyme, sage, pepper, and garlic. Drizzle with the olive oil, making sure the bird is throughly coated. Cover the bowl with plastic wrap and place in the refrigerator for 4 to 8 hours.

3. Add ½ cup water to a pressure cooker. Place the trivet inside and carefully place the chicken on top. Discard any liquid remaining in the bowl.

4. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 24 minutes. Add 6 minutes for each additional pound of chicken over 4 pounds; for example, make it 30 minutes for 5 pounds.

5. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:10. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

6. Open the cooker and check the internal temperature of your chicken with a meat thermometer. It should read about 165°F.

7. To crisp the skin and give the bird that golden look, place it under the broiler on high for 10 minutes or until golden brown.

creamy tuscan chicken with sun-dried tomatoes

serves 4 to 6
I love how the sun-dried tomatoes in this recipe blend into the lusciously creamy sauce (which reduces dairy by using coconut milk). Serve over a spinach salad or over gluten- or grain-free pasta for a delicious and balanced meal.

2 (8-ounce) boneless, skinless chicken breasts, thinly sliced

Sea salt

Black pepper

2 tablespoons extra-virgin olive oil

1 medium red onion, thinly sliced

1 cup chopped baby spinach

¼ cup canned full-fat coconut milk or coconut cream

1 teaspoon garlic powder

1 teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dried thyme

½ cup grated parmesan cheese

½ cup sun-dried tomatoes

1. Lightly season the chicken with salt and pepper.

2. Preheat the pressure cooker using the SAUTE function and press the button until the display panel reads MORE. When the display panel reads HOT, add the oil, chicken, and onion. Sauté until the chicken begins to lose its color and the onion begins to become translucent, about 5 minutes.

3. Add the spinach, coconut milk, garlic powder, basil, oregano, thyme, cheese, and tomatoes; do not stir.

4. Put the lid on the cooker. Press the CANCEL button. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 2 minutes.

5. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO: 20. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

6. Open the cooker. Stir to combine all the ingredients. Press the CANCEL button and then program the cooker to SAUTE again. Let the sauce thicken, 2 to 3 minutes. Then press CANCEL. Serve warm.

savory barbecued chicken sliders

serves 4 to 6
Sliders on Hawaiian rolls used to be a staple during game days at our house. But those rolls are so heavily processed and packed with sugar, it’s definitely not worth it. I came up with this alternative that we’re all just crazy for. Serve this yummy barbecued chicken sandwiched between my garlic herb biscuits and you’ll have them shouting “Touchdown!” Or, for a lower-carb option, serve the chicken atop a leafy green salad dressed with Homemade Ranch Dressing (this page).

1 medium red onion, thinly sliced

2 (8-ounce) boneless, skinless chicken breasts

Sea salt

Black pepper

1 cup Homemade Barbecue Sauce (recipe follows)

8 Grain-Free Garlic Biscuits (this page)

1. Layer the onion slices on the bottom of a pressure cooker; this will help prevent the chicken from sticking.

2. Lightly season the chicken with salt and pepper. Lay the chicken on top of the onion slices.

3. Drizzle ½ cup of the barbecue sauce over the chicken.

4. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 25 minutes.

5. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:13. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

6. Open the lid of the cooker. Remove and shred the chicken. Add the remaining ½ cup barbecue sauce and stir to coat all the pieces. Serve the chicken sandwiched between halved biscuits.

homemade barbecue sauce

makes 2 cups
When I started getting really savvy with my label reading, I realized that most store-bought versions of barbecue sauce were full of a highly processed form of sugar known as high-fructose corn syrup or simple corn syrup. These are both known to cause fatty liver disease and both should be banished from your home. This homemade sauce is a great alternative that you can feel secure in serving to your children. (It will keep in the refrigerator for up to 2 weeks or can be frozen for up to 6 months.)

1 (15-ounce) can organic tomato sauce

¼ cup organic raw honey

⅓ cup red wine vinegar

2 tablespoons organic tomato paste

1 tablespoon low-sodium Worcestershire sauce

2 teaspoons liquid smoke

1 teaspoon sea salt

1 teaspoon dried minced onion

½ teaspoon chili powder

Combine all the ingredients in a saucepan over medium heat. Bring to a boil and then reduce the heat and simmer for 20 minutes, or until the sauce has thickened to desired consistency.

shredded beef tacos

serves 6
The pressure cooker has magical powers when it comes to cooking beef. It packs in the flavor and makes the meat fall apart. This shredded beef comes out so so juicy and flavorful that you don’t even need salsa (and this is coming from a salsa fiend!). These tacos are a surefire hit for any Taco Tuesday.

2 pounds boneless beef stew meat or beef tips

3 teaspoons ground cumin

2 teaspoons chili powder

2 teaspoons dried minced onion

1 teaspoon sea salt

1 teaspoon black pepper

½ teaspoon cayenne

2 tablespoons extra-virgin olive oil

1 medium onion, thinly sliced

1 red bell pepper, cored, seeded, and thinly sliced

4 garlic cloves, thinly sliced

6 organic 6-inch corn tortillas

1 tablespoon avocado oil

1. Season the beef with the cumin, chili powder, onion, salt, black pepper, and cayenne.

2. Preheat a pressure cooker using the SAUTE function. When the display panel reads HOT, add the oil and seasoned beef. Brown the meat on all sides, about 5 minutes.

3. Add the onion, bell pepper, and garlic. Sauté for 1 to 2 minutes more.

4. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MEAT/STEW function, high pressure, and use the +/- buttons until the display reads 35 minutes.

5. Warm the tortillas in a skillet with the avocado oil. Keep them warm.

6. 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.

7. Open the cooker and serve the filling alongside the warm tortillas, so everyone can form individual tacos.

lemon basil salmon

serves 4
Okay, I admit it. I’m not a huge fish lover, but I know it’s good for me—all those healthy omega-3s! Surprisingly, though, I absolutely love this salmon! The fish flavor is very mild and the lemon basil offsets it well. So even if you wrinkle your nose at most fish dishes, give this one a try. You may just be surprised. Serve with Steamed Frozen Veggies (this page) or a salad for a tasty, healthy meal.

¼ to ½ cup fresh basil

2 (8-ounce) fillets wild-caught salmon

½ teaspoon sea salt

¼ teaspoon black pepper

½ lemon, thinly sliced

1. Place ½ cup water and the basil in a pressure cooker. Set the trivet inside. Place the salmon skin side down on the trivet. Lightly sprinkle the fillets with the salt and pepper, then top with lemon slices.

2. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the STEAM function, high pressure, and use the +/- buttons until the display reads 3 minutes.

3. 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.

4. Open the cooker and remove the fish. Serve the fillets, dividing them into portions.

classic pot roast

serves 6 to 8
Traditionally, for a pot roast to come out tender and flavorful, it had to slowly cook in the oven for hours. With the pressure cooker, the cooking time is reduced to one hour, even if the roast is frozen—and it still comes out as tender and flavorful as expected.

1 (4-pound) boneless beef rump roast

1 tablespoon black pepper

1 tablespoon extra-virgin olive oil

1 cup beef, chicken, or vegetable broth, homemade (this page) or store-bought

1 large onion, thinly sliced

4 garlic cloves, crushed

2 cups diced celery (about 4 stalks)

2 cups baby carrots

2 cups cubed sweet potatoes (1 to 2 medium)

2 teaspoons sea salt

2 teaspoons garlic salt

1 tablespoon organic tomato paste

1. Preheat a pressure cooker using the SAUTE function. Rub the meat with the pepper. When the display panel reads HOT, add the oil and brown the roast on all sides, about 5 minutes per side.

2. Add the broth and stir to dissolve the meat bits on the bottom of the cooker. Toss in the onion and garlic.

3. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 60 minutes.

4. 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.

5. Working quickly, open the lid and add the celery, carrots, and sweet potatoes.

6. Place the lid back on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 5 minutes.

7. 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.

8. Open the cooker and remove the vegetables and roast. Place them on a platter and salt to taste. Let the roast rest for about 15 minutes before cutting.

9. Using the display panel, press the CANCEL button, then select the SAUTE function. The liquid in the pot will begin to boil.

10. Add the tomato paste, the remaining teaspoon sea salt, and remaining teaspoon garlic salt. Let the sauce cook for about 10 minutes, to reduce slightly.

11. Slice the roast and pour the sauce over the roast and veggies, then serve.

classic meatloaf

serve 4 to 6
It may be classic, but there’s nothing boring about this meatloaf. It’s super-moist and full of flavor (and if you’re not a fan of sweet in your savory, don’t worry; you won’t notice the apple at all). Serve it with a green salad or roasted veggies for a well-rounded meal your family will love.

for the meatloaf:

1 pound lean grass-fed ground beef or turkey

1 cup gluten-free bread crumbs

½ cup finely chopped apple

½ cup finely chopped onion

½ cup Homemade Ketchup (this page) or store-bought (without high-fructose corn syrup)

1 egg

1 tablespoon organic Dijon mustard

3 teaspoons dried parsley

1 teaspoon dried thyme

½ teaspoon garlic powder

½ teaspoon sea salt

¼ teaspoon black pepper

for the glaze:

¼ cup Homemade Ketchup (this page) or store-bought (without high-fructose corn syrup)

½ tablespoon coconut aminos

⅛ teaspoon black pepper

1½ teaspoons chili powder

Pinch of ground chipotle chiles

for the mashed potatoes:

½ cup chicken broth, homemade (this page) or store-bought

4 red potatoes, quartered

½ teaspoon sea salt

1 tablespoon ghee

1. Coat with cooking spray a small baking dish or loaf pan that can fit inside your pressure cooker.

2. Place the meatloaf ingredients in a bowl and mix well. Gather and shape into a loaf and place in the prepared pan.

3. In a small bowl, mix the glaze ingredients. Pour over the meatloaf, then cover the pan with foil.

4. For the potatoes, place the broth in the bottom of the pressure cooker, then set the potatoes in the cooker and add the trivet. Set the pan with the meatloaf on top of the trivet.

5. 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 35 minutes.

6. 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.

7. Remove the lid and lift out the meatloaf onto a platter and allow it to rest for 5 minutes.

8. Thicken the glaze left in the pan by placing the baking pan under the broiler for a couple of minutes.

9. Remove the potatoes from the cooker and place in a large bowl. Add the salt and ghee, and, using an immersion blender, blend until smooth and creamy.

10. Slice the meatloaf, drizzle with the additional glaze, and serve with the potatoes.

shepherd’s pie

serves 8
This shepherd’s pie is a bit different from the traditional. For one thing, it uses cauliflower instead of potatoes as a topping, making it lower in carbs. And it incorporates lean protein and tons of veggies instead of lamb, all the while maintaining the comfort touch of the original. It’s a great, complete meal for chilly nights.

1 large head of cauliflower, cored and cut into large florets

½ teaspoon garlic powder

2 teaspoons minced garlic

2½ teaspoons sea salt

1 tablespoon olive oil

1 medium onion, diced

1 medium carrot, shredded

1 medium zucchini, shredded

1 teaspoon chili powder

1 tablespoon low-sodium Worcestershire sauce

1 to 1½ pounds ground turkey

¾ cup Mozzarella cheese (optional)

1. Add 1 cup water to a pressure cooker. Place the trivet inside. Put the cauliflower on the trivet.

2. Using the display panel, select the MANUAL/ PRESSURE COOK, high pressure, function. Use the +/- buttons to select 3 minutes.

3. 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.

4. Open the cooker and remove the cauliflower, drain, then place it in a bowl. Add the garlic powder and 1 teaspoon of the salt, and blend with an immersion blender until smooth; these will be your mashed “potatoes.”

5. Preheat the oven to 350°F.

6. Heat the oil in a large skillet over medium heat. Add the onion and remaining 2 teaspoons minced garlic. Sauté until the onion begins to soften and becomes translucent, about 5 minutes. Add the carrot, zucchini, remaining 1½ teaspoons salt, the chili powder, and Worcestershire sauce. Sauté for a few minutes, then add the turkey.

7. Sauté the turkey, breaking it up and mixing with the vegetables, until all the liquid evaporates, about 10 minutes. If the liquid doesn’t completely evaporate after the turkey has cooked, use a slotted spoon to transfer the turkey mixture without the liquid to a broiler-safe 8 × 8 × ½-inch glass baking dish.

8. Top with the mashed cauliflower and sprinkle with the Mozzarella, if using. Bake for 25 to 30 minutes, or until heated through.

9. Transfer the baking dish to the broiler for a couple of minutes so the cheese starts to bubble and brown on top.

classic tostadas

serves 4 to 6
These tostadas are my favorite meal ever. I love to serve them topped with my favorite hot sauce, El Pato. And here’s the kicker: this entire meal can take as little as 10 minutes to prepare if you’ve premade the beans. Make the beans ahead of time or in a pinch use canned beans, chop all the veggies, and let everyone build his or her own tostada!

1 cup dried pinto beans

¾ cup water

¼ cup chopped onion

½ cup chopped fresh cilantro

1 teaspoon sea salt

½ teaspoon cayenne

6 to 12 organic 6-inch corn tortillas

1 head of romaine lettuce, chopped

¼ head of red cabbage, shredded

2 ripe medium tomatoes, diced

Salsa of choice

1. Place the pinto beans in a bowl, cover with water, and let soak for 8 hours or overnight.

2. Rinse and drain the beans. Place the beans in a pressure cooker and cover with the ¾ cup water, the onion, cilantro, salt, and cayenne.

3. 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 12 minutes.

4. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure, 35 to 40 minutes. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

5. Open the cooker and puree the beans with an immersion blender, or use a potato masher and mash them by hand.

6. Preheat the oven to 400°F. Spray a baking sheet with coconut oil spray and arrange the tortillas on it without overlapping. Bake for 2 minutes on each side or until golden.

7. Spread the beans on the tostada shells. Then layer the romaine, cabbage, and tomatoes, and drizzle with salsa.

beef and broccoli

serves 4 to 6
I’m a Chinese takeout kind of girl, but most Chinese restaurants use MSG and flavor enhancers in their recipes. Using a pressure cooker to make this classic dish at home is a cinch, and you won’t have to worry about any harmful ingredients! Serve with Veggie Fried Rice (this page) for a perfect combo.

1 tablespoon extra-virgin olive oil

2 pounds boneless beef stew meat, cubed

1 medium onion, thinly sliced

1 tablespoon garlic powder

2 teaspoons sea salt

½ teaspoon black pepper

⅓ cup coconut aminos

1 teaspoon grated fresh ginger

1 tablespoon agave nectar

1 tablespoon arrowroot powder

2 pounds broccoli florets

1. Preheat a pressure cooker using the SAUTE function. When the display panel reads HOT, add the oil, meat, onion, garlic powder, salt, and pepper. Sauté until the meat has browned on all sides, about 5 minutes.

2. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MEAT/STEW function, high pressure, and use the +/- buttons until the display reads 35 minutes. If your cooker doesn’t have the MEAT/STEW function, select the MANUAL/PRESSURE COOK function.

3. Combine the coconut aminos, ginger, and agave in a bowl.

4. 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.

5. Remove the lid and press the CANCEL button. Select the SAUTE function, stir in the arrowroot, coconut aminos sauce, and the broccoli. Cook for a few minutes to thicken the sauce while the broccoli becomes tender.

6. Remove the beef and veggies and serve.

skinny enchiladas

serves 6
These family-favorite enchiladas are screaming with flavor. They evolved in an interesting way. We’ve gone many summers without the use of an AC system because my husband and I gravitate toward older homes that predate central air. So I developed this pressure cooker recipe for when it’s too boiling hot to turn on the oven.

for the sauce:

1 (15-ounce) can organic tomato sauce

1 tablespoon chili powder

1 teaspoon ground cumin

½ teaspoon garlic powder

¼ teaspoon dried oregano

¼ teaspoon sea salt

Pinch of ground cinnamon

4 organic 6-inch corn tortillas

1 pound ground beef, cooked and seasoned with ¼ cup Taco Seasoning (this page)

2 cups cooked black beans, homemade (this page) or canned, rinsed and drained

1 large avocado, sliced

1 Roma (plum) tomato, diced

1½ cups grated cheddar cheese (optional)

1. In a medium bowl, whisk together the sauce ingredients.

2. Using a 6-cup baking dish that can fit inside your pressure cooker, begin layering the ingredients. Spread a thin layer of enchilada sauce, then add a tortilla, some of the beef, some black beans, some avocado slices, and the cheese, if using. Repeat the layers three more times, reserving a few avocado slices for garnish. Cover with foil.

3. Put 1 cup water in a pressure cooker. Place the trivet in the cooker and add the dish of enchiladas.

4. 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 10 minutes.

5. 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.

6. Remove the foil. The cheese will be melted; if you want the top to crisp up, place the dish under the broiler for a few minutes. Serve topped with the diced tomato and remaining avocado slices.

note:

You can also bake this in your oven at 350°F for 30 minutes.

spicy stuffed peppers

serves 4 to 6
These peppers are stuffed with ground meat and cooked to perfection in the pressure cooker. This is a big meal in a little package, offering the holy trinity of clean eating: fat, fiber, and protein. This meal will leave everyone feeling satisfied.

1 jalapeño, diced (seeds removed if you prefer less spicy)

1 medium onion, diced

1 pound ground meat of choice

¼ cup taco seasoning, homemade (this page) or store-bought

Dash of cayenne

8 ounces salsa or picante sauce of choice

½ cup cooked rice or quinoa

4 bell peppers, any color, tops and seeds removed

1. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the jalapeño and onion and dry-sauté until the onion becomes tender and translucent, about 5 minutes. Add the beef and brown it until it is about three-fourths done. Add the taco seasoning and cayenne.

2. Press the CANCEL button on the display panel. Drain off any grease and transfer the beef mixture to a bowl.

3. Place the liner back into the pressure cooker and add 1 cup water, then place the trivet inside.

4. Add the salsa and rice to the beef mixture and mix well. Use this to stuff the peppers, packing it into each tightly. Arrange the stuffed peppers on the trivet.

5. 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 12 minutes.

6. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:10. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

7. Open the cooker and lift out the peppers; serve.

turkey nuggets and fish sticks

serves 4
Serve this surf-and-turf combo with either Honey Mustard Dressing (this page), Homemade Barbecue Sauce (this page), or Homemade Ranch Dressing (this page).

¼ cup avocado oil

¼ cup coconut flour

1½ tablespoons arrowroot powder

½ teaspoon sea salt

¼ teaspoon dry mustard

¼ teaspoon black pepper

1 egg

½ tablespoon Homemade Almond Milk (this page) or store-bought

1 pound ground turkey or 1 pound salmon fillet, skin removed and flesh cut into thin strips

1. Heat a skillet over medium heat, and add the oil.

2. Meanwhile, combine the coconut flour, arrowroot powder, salt, mustard, and pepper in a bowl.

3. In another bowl, whisk the egg and almond milk together.

4. Take a small piece of ground turkey and form a little “nugget-type” patty. Dip both sides of first the turkey nuggets and then the salmon strips in the egg mixture and dredge both in the flour mixture.

5. Add batches of the nuggets to the skillet and sauté over medium/medium-low heat, turning them when they brown and get crisp, 2 to 3 minutes on each side. Transfer the cooked nuggets to a paper towel–lined plate and keep warm while you similarly cook the salmon strips.

6. Serve the nuggets and fish strips while still hot.