Continued, Instant Loss Cookbook

VEGGIES
and
OTHER
SIDES

steamed frozen veggies

serves 4 to 6
When I had a lot of weight to lose, this was my #1 go-to lunch. I would steam an entire basketful of veggies and eat that for lunch with a protein on the side (egg, natural turkey, chicken); it was a nutrient-packed lunch that kept me full. My philosophy was to keep it simple, and that worked.

16 ounces frozen vegetable blend, with cauliflower, broccoli, carrots, etc.

Sea salt

Black pepper

Grated parmesan cheese or grated cashews (optional)

Put 1 cup water into a pressure cooker. Place a steamer basket inside. Add the frozen mixed vegetables to the basket.
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, low pressure, and use the +/- buttons until the display reads 0.
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. Sprinkle the veggies with a little salt and pepper and serve. If desired, add a liberal sprinkling of grated parmesan or grated cashews. YUM!

tip:

Make sure you release the pressure and take off the lid right away so you don’t overcook the veggies.

maple-glazed carrots

serves 4 to 6
This is a traditional, simple side dish. Instead of brown sugar, we use pure maple syrup for the sweetness, and the Worcestershire sauce gives it a savory flavor as well. This is a perfect slimmed-down twist on an old favorite.

4 cups chopped carrots, into bite-size pieces

¾ cup chicken broth, homemade (this page) or store-bought

¼ cup pure maple syrup

1 teaspoon low-sodium Worcestershire sauce

Place all the ingredients in a pressure cooker.
Place the lid on the cooker and make sure that the pressure valve is in the SEALING position. Using the display panel, select the STEAM function, high pressure, and use the +/- buttons until the display reads 1 minute.
When the cooker beeps to let you know it’s finished, press the CANCEL button and remove the lid.
Select the SAUTE function and let the carrots boil with the lid off for 5 minutes or until half of the liquid has evaporated. Remove and serve.

tip:

If your cooker does not have a steam function, use the MANUAL or PRESSURE COOK function.

savory bacon brussels sprouts

serves 4 to 6
We don’t eat a lot of pork in our house, but we can’t get enough bacon! And while you could technically use turkey bacon, do yourself a favor and use real bacon if you can. It took me a long time to like Brussels sprouts, but I can eat this by the bowl!

1 (12-ounce) package nitrate-free bacon, chopped into bite-size pieces

½ medium onion, thinly sliced

1 tablespoon ghee

1 pound Brussels sprouts, trimmed

Sea salt

Black pepper

Preheat the pressure cooker using the SAUTE function, then press the SAUTE button until the display panel says MORE. When the display panel says HOT, add the bacon and sauté until crisp, about 15 minutes. Remove from the cooker and drain on a paper towel.
Add the onion and ghee to the bacon grease in the cooker. Continue to sauté until the onion begins to become translucent, about 3 minutes.
Add the Brussels sprouts and toss with the onion.
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 and select the MANUAL/PRESSURE COOK function. It does not matter if the knob is in the pressure or sealing position; the pot will not come to pressure. Using the display panel, select the STEAM function, high pressure, and use the +/- buttons until the display reads 2 minutes.
When the cooker beeps to let you know it’s finished, open the lid and toss the Brussels sprouts with the bacon. Add salt and pepper to taste and serve.

lemon garlic-butter artichokes

serves 2 to 4
I had no idea how to eat an artichoke the first time I bought one. I watched a YouTube video on what to do. I’m so glad I did. Now it’s one of my kids’ favorite vegetables.

2 globe artichokes

2 tablespoons extra-virgin olive oil

1 tablespoon ghee

8 garlic cloves, minced

1 teaspoon minced fresh or dried parsley

1 teaspoon fresh lemon juice

Cut the stems off of the artichokes with a knife and trim the tips using kitchen shears.
Place 1 cup water in a pressure cooker. Place the trivet or a steamer rack inside and set the artichokes on top.
Put 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.
While the artichokes are steaming, combine the oil and ghee in a small saucepan over low heat. When it begins to bubble and ripple, add the garlic, parsley, and lemon juice. Sauté for 1 to 2 minutes, no longer; garlic burns quickly.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure for 13 minutes. The pin should drop around this time.
Remove the lid from the cooker, then remove the artichokes. Cut each in half if serving 4.
To eat an artichoke, pull off one leaf at a time, starting from the bottom, and dip it in the lemon-garlic butter. Place the leaf in your mouth and gently scrape the meat off the bottom using your teeth. Discard the rest. When you have eaten all the leaves, take a knife and cut around the thistle in the center; discard. Then cut the bottom into quarters and dip in the dressing to enjoy the heart (or bottom).

curried collard greens with sweet potatoes

serves 4 to 6
The spices make this dish, and I love that I can get my kids to eat turmeric! Cooked collard greens contain 9 grams of protein per cup, so this is a complete meal. It’s a great side dish as well, and can also be served for lunch.

2 bunches of collard greens, stems cut out and leaves cut into bite-size pieces

1 large sweet potato, cubed (about 2 cups)

1 (15-ounce) can organic fire-roasted diced tomatoes

1 tablespoon dried minced onion

1 teaspoon ground cumin

1 teaspoon dried oregano

1 teaspoon dried thyme

½ teaspoon curry powder

½ teaspoon ground turmeric

½ teaspoon sea salt

Layer the collard greens, sweet potato, and fire-roasted tomatoes in a pressure cooker. Do not stir. Sprinkle the onion, cumin, oregano, thyme, curry powder, turmeric, and salt over the top.
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.
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.
Open the cooker and serve warm.

10-minute caramelized onions

makes 1 cup
Brady eats onions on everything! He loves these caramelized onions on top of his steak, chicken, or burger patties. If you’re going to put these on steak or chicken breast, you can also add mushrooms when you cook the onions.

1 large onion, thinly sliced

1 to 2 teaspoons extra-virgin olive oil

¼ to ½ teaspoon balsamic vinegar

Sea salt

Black pepper

Preheat a pressure cooker using the SAUTE function. Press the SAUTE button until the screen says MORE. When the display panel reads HOT, add all the ingredients and move them around with a wooden spoon, cooking until they are reduced, about 10 minutes.
Remove the onions and place in a bowl to serve at once or pack into a jar and refrigerate for future use.

easy beets

yield varies
A nutritional powerhouse, beets also make everything beautiful! Instead of using red or pink food dye, as some food producers do, you can use beets for a bright beautiful color without altering the taste of whatever you’re making. Cook these ahead and store them in the fridge, ready for you to toss into smoothies or give a boost of nutrients and color to sauces.

As many beets as desired, scrubbed and trimmed of greens and roots

Pour 1 cup water into a pressure cooker. Place the trivet inside and set the beets on top.
Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 25 minutes.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure, about 10 minutes.
Open the lid carefully and remove the beets. Place them in a bowl and run each beet under running water as you slip the skins off. Pack them into jars or storage containers and store in the refrigerator until you’re ready to use.

salty baked potatoes

serves 4 to 6
Cooking these potatoes in salted water makes them incredibly flavorful. If you have a salt craving, these are for you! You can add leftover chili, some ranch dressing or, better yet, combine some ranch dressing with some barbecue sauce for mega-flavor with your potatoes. Of course, they are just as great by themselves.

3 pounds baby red potatoes

½ cup sea salt

6 cups water

Place all the ingredients in a pressure cooker.
Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 2 minutes.
When the cooker beeps to let you know it’s finished, let it naturally come down from pressure, about 12 minutes.
Open the lid carefully and remove the potatoes. Top with your favorite fixings and serve with a side salad.

sweet potato french fries

serves 4 to 6
Super simple. Super easy. These are one of our favorite snacks. They can always curb even my worst fast-food cravings.

1 pound sweet potatoes, cut into strips

2 tablespoons extra-virgin olive oil

1 teaspoon sea salt

Preheat the oven to 475°F.
Toss the sweet potatoes in a bowl with the oil and salt, then arrange on a baking sheet in a single layer.
Bake the potatoes for 20 to 25 minutes, or until browned and crisp. Serve at once.

southern-style green beans

serves 6 to 8
This is a down-home Southern side dish. When I lived in Texas, you couldn’t go to someone’s house without there being green beans in one form or another. Heavy cream is a foundation for many of the green bean recipes in the South, so instead of heavy cream, the vegetable or chicken broth makes this a low-calorie alternative.

6 slices turkey bacon (or nitrate-free regular bacon, if desired)

2 pounds green beans, trimmed and cut in half

2 cups vegetable or chicken broth, homemade (this page) or store-bought

1 teaspoon sea salt

1 teaspoon dried minced onion

5 garlic cloves, minced

½ teaspoon black pepper

¼ teaspoon red pepper flakes

Butter or ghee (optional)

Preheat the pressure cooker using the SAUTE function, and press the SAUTE button until the display panel says MORE. When the display panel says HOT, add the bacon and sauté until crisp, about 15 minutes. Remove and set on a paper towel to drain.
Add the beans, broth, salt, onion, garlic, black pepper, and red pepper flakes to the cooker.
Place the lid on the cooker. Make sure the vent valve is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, low pressure, and use the +/- buttons until the display reads 5 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.
Remove the lid and add the bacon. Toss the beans, adding the butter (if using), then remove and serve.

grain-free garlic biscuits

makes 8 biscuits
These yummy biscuits are grain free and delicious served coupled with my Spicy Tomato Basil Soup (this page) or cut in half and filled with Savory Barbecued Chicken (this page).

2 tablespoons avocado oil

¾ cup (packed) almond flour

½ teaspoon garlic powder

¼ teaspoon dried parsley

¼ teaspoon sea salt

2 eggs

Preheat the oven to 350°F. Coat a baking sheet with cooking spray.
Place all the ingredients in a bowl and blend gently with a hand mixer.
Using a cookie scoop, transfer balls of the batter to the prepared baking sheet. You should have enough to form 8 balls.
Bake for 15 to 20 minutes, or until lightly browned and cooked through.
Transfer to a rack to cool slightly and serve warm.

dairy-free creamed corn

serves 10
Creamed corn is my signature Thanksgiving side dish, and so I’m responsible for bringing it to our big family dinner every year. This version uses cashew cheese instead of dairy, and it pleases everyone gathered around the holiday table.

1 cup raw cashews

3 cups vegetable or chicken broth, homemade (this page) or store-bought

¼ cup unfortified nutritional yeast

1 teaspoon sea salt

¼ teaspoon black pepper

2 tablespoons fresh lemon juice

1 tablespoon apple cider vinegar

4 cups frozen corn kernels

6 slices turkey bacon (or nitrate-free regular bacon, if desired), cooked and crumbled

Place the cashews, 2 cups of the broth, the nutritional yeast, salt, pepper, lemon juice, and vinegar in a high-powered blender. Blend on high until smooth.
Place the corn in a pressure cooker. Cover with the cashew mixture and add the remaining 1 cup broth. Do not stir.
Put the lid on the cooker. 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.
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.
Remove the lid and add the bacon right before serving. The creamed corn will thicken as it cools a bit. Remove from the cooker and serve.

hard-boiled eggs

yield varies
This popular method of pressure-cooking eggs is known as the 5-5-5 method. I’ve been doing this for the last four years, and it’s never steered me wrong. I highly recommend using the steamer/strainer basket instead of the trivet; it simplifies things a little.

6 to 12 eggs

Add 1 cup water to a pressure cooker. Place a steamer basket or trivet inside and arrange the eggs carefully on top, making sure none are leaning against the side of the cooker.
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 5 minutes.
While the eggs cook, fill a bowl with ice cubes and water.
When the cooker beeps to let you know it’s finished, let it come down naturally 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 immediately remove the eggs, placing them one at a time into an ice bath to stop the cooking process. Let sit for 5 minutes before peeling.

deviled eggs

makes 12 deviled eggs
My dad is the master of deviled eggs—this is well known in our family and his eggs are requested at every family event. But he keeps his recipe a secret! After studying his method intently one Thanksgiving, I was able to replicate his delicious dish. This is a common snack or lunch in our home now. If we’re eating these as a meal, I usually serve them with a side salad, veggie platter, and applesauce with them as well.

6 Hard-Boiled Eggs (this page), peeled and rinsed

3 tablespoons Homemade Mayonnaise (this page) or store-bought

2 teaspoons organic yellow mustard

Paprika, for sprinkling

Gently cut the eggs in half lengthwise. Remove the yolks and place in a bowl. Set the egg whites on a plate or a deviled egg dish.
Add the mayo and mustard to the egg yolks, using a fork to combine.
Spoon the mixture into the halved egg whites and sprinkle the tops with paprika.

veggie fried rice

serves 6
Brown rice is a great side dish to accompany a veggie-focused dinner, but every once in a while I enjoy it as a stand-alone meal. You have your fat, fiber, and protein all packed into this yummy classic takeout dish.

1 (16-ounce) package frozen mixed vegetables (carrots, peas, green beans, corn, etc.)

1½ cups brown rice

1 (13.5-ounce) can full-fat coconut milk

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

3 tablespoons dried minced onion

½ teaspoon sea salt

¼ teaspoon black pepper

6 to 8 eggs

½ tablespoon extra-virgin olive oil

Coconut aminos, for serving

Set the bag of frozen vegetables on the counter to start thawing.
Place the brown rice, coconut milk, broth, onion, salt, and pepper in a pressure cooker.
Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MULTIGRAIN function, high pressure, and use the +/- buttons until the display reads 28 minutes.
Meanwhile, crack the eggs into a bowl and whisk until fluffy.
Heat a skillet over medium heat and add the oil. Pour in the eggs and scramble until cooked through, about 5 minutes. Add the vegetables and stir to help them thaw.
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 lid and add the egg-and-vegetable mixture. Stir to combine the rice with the eggs and veggies. Remove from the cooker and serve with coconut aminos.

spanish rice

serves 4 to 6 as a side
My aunt Kim is one of my greatest cooking inspirations because she always made it look so easy to prepare healthy meals for a family of seven. This is one of her staples, with my own little twist. It’s a great potluck dish and simple to make a larger serving by doubling the recipe.

1 cup brown rice

1½ cups water or broth

½ cup organic tomato sauce

½ cup El Pato or other mild red hot sauce or enchilada sauce of choice

1 cup ground meat of choice, cooked and seasoned with Taco Seasoning (this page)

Place the brown rice and water in a pressure cooker.
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 28 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 stir in the tomato sauce, hot sauce, and meat. Remove from the cooker and serve.

cilantro lime rice

serves 4 as a side
Chipotle anyone? The Chipotle restaurants are one of our favorite spots to stop when we’re running around and need a bite to eat that’s pretty healthy. This Cilantro Lime Rice was inspired by the rice in their delicious burrito bowls.

1 cup brown rice

2 cups vegetable broth, homemade (this page) or store-bought

½ tablespoon avocado oil

2 garlic cloves, minced

1 lime, zested and juiced

⅓ cup chopped fresh cilantro

½ teaspoon sea salt

Place the brown rice, broth, oil, garlic, and lime zest in a pressure.
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 28 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 add the cilantro, salt, and lime juice. (Add the lime juice little by little until it suites your taste.) Remove from the cooker and serve.