I ntroduction

This cookbook will guide readers through how to use an instant pot for one of the most sustainable diets, the Mediterranean diet. The instant pot includes many different cooking settings to ensure you that your food will turn out perfect. The instant pot is one of the most advanced ways of cooking. With its advanced features and many different cooking settings, one is sure to be able to succeed at following the Mediterranean diet.

This diet has so many benefits, not only to the individual but also to the environment. It promotes a healthy lifestyle surrounded by good relationships with loved ones and the earth. It is very beneficial to your bones, as it helps protect them. The diet also lowers many different cardiovascular diseases. It also helps prevent diabetes. Researchers have proven that the Mediterranean diet that was adopted by many non-English speaking countries way before the USA did, had many benefits to these countries. The ones who adopted it had higher life expectancies and are overall healthier compared to the countries who did not adopt it.

The diet centers around grains, fruits, yogurt, poultry, vegetables, and seafood. Most of these food items can be prepared using only one thing-- the instant pot. With so many settings, you can make all your meals using it. The hassle of watching what you are cooking and worrying about it is taken away with the use of the instant pot. The instant pot has so many features that it will make the transition to the Mediterranean diet extremely easy and hassle-free.

What is the Mediterranean diet?

The Mediterranean diet stemmed from the diet of the people from the 1960s in Western Europe surrounding the Mediterranean Sea like Greece and Italy. Around 1945, Dr. Ancel Keys, an American scientist who was at that time living in Italy, brought attention to the nutritional methods he observed from Western Europe, more specifically the Southern European diet. People were shocked due to the fact that it was so different from the healthy lifestyles medical professionals at the time believed in. The widespread notion of what was “healthy” was the opposite of what the Mediterranean diet entailed. People who followed the diet consumed food that was high in fat, yet they had lower chances of getting cardiovascular diseases.

Comparison Between Countries

The Mediterranean diet gained worldwide popularity in the 1990s when people started becoming more health conscious. Non-English-speaking countries were the first to adopt the diet. These places included Belgium, Netherlands, Scandinavia, Austria, Germany, and Switzerland. It has been hypothesized by experts that this may be the reason as to why English-speaking countries like Ireland, the UK, USA, New Zealand, and Australia have way lower life expectancy rates. Another reason for this could also include the fact that these countries consume more beer in comparison to the other countries that consume more wine. Wine is known for its powerful antioxidants and flavonoids.

Benefits of the Mediterranean Diet

Prevents Diabetes

Dr. Jordi Salas-Salvado has done several studies on the Mediterranean diet and has found that it greatly lowers the chances of one acquiring adult-onset diabetes, also called Type II Diabetes. When you have diabetes your body either does not produce insulin or it is resistant to it. Insulin is very important to your bodily processes, it transports glucose into the cells in the bloodstream. If this is lacking in the body, it will result in very high levels of glucose in the bloodstream. The Mediterranean diet has proven to greatly reduce the risks of developing diabetes.

Helps Protect Bones

The Journal of Clinical Endocrinology and Metabolism observed the effects of the Mediterranean diet on bones and published a study that concluded that the diet causes an increase of bone marker formation, osteocalcin, in the blood. This is very beneficial to the bones. Medical professionals have concluded that olives and olive oil, which are main components to the Mediterranean diet, can greatly help preserve bone and prevent osteoporosis.

Affects Your Mood Positively

Researchers experimented with 96,000 people in a span of four years in which they observed their moods. They saw that people who ate more desserts, soda, and fast food had experienced worse moods and more frequently. They also found out that women were greatly affected when they ate more red meat and fast food. Those who ate healthier food, typically the ones who had a diet closer to the Mediterranean diet instead of a modern Western diet, experienced more good moods. Researchers were led to believe that olive oil, vegetables, fruits, nuts, and legumes help boost people’s moods. People who eat food that the Mediterranean diet consists of can help prevent depression.

Sustainability

The Mediterranean diet is one of the most sustainable diets; it does not harm our planetary resources as it promotes wellness for both society and the environment. The Mediterranean diet is economically fair and affordable all the while still healthy and safe. It also protects ecosystems and biodiversity. It is very accessible as it provides maximum optimization of natural resources. The Mediterranean diet falls into the category of a sustainable diet as defined as United Nations Food and Agriculture Organization as it is very eco-friendly and promotes less food waste and the reduction of the environmental impact of our eating habits.

What does it consist of?

The Mediterranean diet is a diet full of fruit, vegetables, and grains. Locals in Greece typically consume six or more servings of fruit and vegetables per day. Bread is also a big part of the Grecian diet, it is normally served plain or dipped in extra virgin olive oil. They do not have it with trans fats or saturated fats like butter or margarine. Nuts are also consumed by locals in small amounts as it is high in calories. Nuts are known to protect the body against cardiac diseases. They do not consume roasted nuts, salted nuts, and candied nuts.

The main parts of a good Mediterranean diet are:

Limit intakes of red meat
Use spices and herbs to season food instead of salt
Consume plant-based food for most of your diet
Consume healthy fats instead of butter
Eat poultry and fish
Consume red wine in moderation (This is optional and people with alcoholism should avoid drinking wine)
Fruits, legumes, vegetables, whole grains, and nuts should be the majority of your diet

Food Pyramid

For the Mediterranean diet, the biggest difference in comparison to the regular food pyramid is that the base is physical activity. Food should be enjoyed with loved ones and should be a social activity. This means that to successfully follow the Mediterranean diet, your level of physical activity should be higher than your consumption of food.

Margarine, oils (except for olive oil), and butter do not exist in the pyramid. There is no room for foods that require these in the Mediterranean diet.

Seafood should be consumed at least twice per week. This is then followed by poultry like chicken and duck. Dairy products like yogurt and cheese should only be consumed in moderate proportions. Dairy can be eaten daily but in very moderate portions.

The bulk of the diet is bread, rice, pasta, cereal, fruits, and vegetables. Compared to the traditional food pyramid, fruits and vegetables were added on to this level of the pyramid.

At the very top of the Mediterranean pyramid are sweets and meat. Beef, lamb, and pork should be the minority in your diet. Red meat can only be eaten a few times a month. Sweets should be switched out with fruits instead.

The Instant Pot

There are many ways to go about the Mediterranean diet, one of the most efficient and easiest is to use an Instant Pot. An instant pot is a digital pressure cooker. It is one of the most advanced ways of cooking in the world. It includes many different cooking settings to ensure you that your food will turn out perfect.

What is in it?

It has an inner pot that is removable and can be washed separately. It has a copper-clad bottom for even heat distribution.

The exterior part of the instant pot is called the housing unit. It acts as the brain of the machine. It has the control box, sensors, and heating elements. The control panel can be found on the control box. Here you will find a variety of pre-set cooking options that will ensure that your food can be cooked in different ways depending on what you want. You do not need to guess anymore because of the controls provided, your food is sure to turn out great. This is the most important part of the instant pot. The pot will not work without it.

The lid has sealing rings and gaskets in order to have that airtight environment needed to cook food the fastest. The lid also includes a release valve that lets you control the steam that is being released by the pot. Make sure to set the valve to “sealing” for normal functions other than slow cook and yogurt. For those two, the setting should be at “venting”. Safety mechanisms are included with the lid to ensure that it locks automatically when you are cooking.

How to Use the Buttons

The programmable buttons allow the user to cook in different ways, for example, roasts, rice, and even soups. They come in pre-set cooking times so that you do not have to do guesswork anymore. Here are different kinds:

The rice button allows you to cook rice of all types. This button uses low pressure and depending on the amount of water put in, it adjusts the cooking time.
The steam rack is needed for the steam button. This makes the instant pot act as a steamer. It is important that you use at least 1.5 cups of water to be able to use it as a steamer.
Soup will let you make soup within 20 or so minutes.
Poultry allows you to cook meats such as duck, chicken, and turkey. This is perfect for the Mediterranean diet.
You can use the + and - buttons to adjust the cook times.
Multigrain is essential to the Mediterranean diet. This allows you to cook barley, wheat, quinoa, and so many other grains for 40 minutes on high pressure.
Keep warm and the cancel button is to turn off the instant pot.
Pressure lets you switch between high and low pressures for very accurate and precise cooking.
Timer lets you cook food at a later time. Once it is set you will notice a countdown on the screen in the middle of the control panel.
Yogurt is self-explanatory, this allows you to make yogurt within a few hours. Another staple to the Mediterranean diet. This button also allows you to make other fermented foods.
Slow cook turns the pot into a slow cooker. The preset time is 4 hours for this button, but this is adjustable.
Sauté lets you use the instant pot as a browning pan. This will be great for using that olive oil to simmer onions and garlic. Do not use the lid for this function.
Manual lets you control the cook time yourself.
QPR – is the method of quickly releasing the steam from your Instant Pot. That is by opening the vent of the pot until all steam has been released completely only then is it safe to open the pot.
Natural Release – this is the method of releasing steam by not opening the vent of the pot. This will allow the food to continue cooking and it will take longer for you to safely open your pot.

Things to remember

Never force open the lid as the pressure inside can still be too much. When handling the lid, tilt it away from yourself. This will help you avoid accidental burns and will keep you safe until the pressure inside the pot has normalized.
The more liquid in the pot, the longer the cooking time it will have.
Use the right settings to ensure your food will be cooked the right way.
When the cooking time is up, the pot will revert to “keep warm”
Adjust cooking times if necessary.
When using, put all the ingredients in the inner pot and stir it well before sealing.
If the lid is not sealed properly there will be a warning sound indicating that something is wrong.
It usually takes the instant pot 5-10 minutes after setting the pre-set button to build pressure so once it has done that, the countdown will begin.

Mediterranean Diet Breakfast Recipes

Greek Salad with Chopped Chicken

Serves: 4

Cooking time: 17 minutes

Ingredients:

 ½ cup crumbled feta cheese

 ½ cup sliced ripe black olives

 ½ cup finely chopped red onion

 1 medium cucumber, peeled, seeded and chopped

 2 medium tomatoes, chopped

 1 chicken breast

 6 cups chopped romaine lettuce

 ¼ tsp pepper

 ¼ tsp salt

 1 tsp garlic powder

 1 tbsp chopped fresh dill

 2 tbsps extra virgin olive oil

 1/3 cup red wine vinegar

Directions:

1) Add a cup of water in Instant pot insert. Add chicken breast and a dash of salt. Cover pot, press pressure cook button, cook on high settings, and adjust cooking time to 7 minutes. Once done cooking, allow for a 10-minute natural release and then do a QPR.

2) Remove chicken, chop into 1/2-inch cubes and allow to cool.

3) In a large bowl, whisk well pepper, salt, garlic powder, dill, oil and vinegar.

4) Add feta, olives, onion, cucumber, tomatoes, chicken, and lettuce.

5) Toss well to combine.

6) Serve and enjoy.

Nutrition Information:

Calories per Serving: 241; Carbs: 10.75g; Protein: 20.24g; Fats: 13.17g

Paprika Chicken Thighs and Brussel Sprouts

Serves: 4

Cooking time: 15 minutes

Ingredients:

 4 large bone-in chicken thighs, skin removed

 1 tsp dried thyme

 1 tbsp smoked paprika

 2 cloves garlic, minced

 ½ tsp ground pepper, divided

 ¾ tsp salt, divided

 3 tbsps extra virgin olive oil, divided

 1 lemon, sliced

 4 small shallots, quartered

 1 lb Brussels sprouts, trimmed and halved

 1 cup water

Directions:

1) Add water in Instant Pot insert.

2) Spread chicken in a single layer on bottom of pot. Add all spices. Top with Brussels sprouts.

3) Cover pot, press pressure cook button, cook on high settings, and adjust cooking time to 7 minutes.

4) Once done cooking, do a QPR. Press cancel button and press sauté/browning button. Brown for 8 minutes.

5) Serve and enjoy.

Nutrition Information:

Calories per Serving: 505; Carbs: 31.9g; Protein: 29.15g; Fats: 30.47g

Easy Parsley Tabbouleh

Serves: 4

Cooking Time: 25 Minutes

Ingredients:

 4 scallions, thinly sliced

 1 small cucumber, peeled, seeded and diced

 2 tomatoes, diced

 ¼ cup chopped fresh mint

 2 cups finely chopped flat-leaf parsley

 Pepper to taste

 ¼ tsp salt

 ½ tsp minced garlic

 2 tbsps extra virgin olive oil

 ¼ cup lemon juice

 ½ cup bulgur

 1 cup water

Directions:

1) In Instant Pot add water according to package directions. Cover, press pressure cook button, use high settings, and adjust time to 3 minutes. Do a natural release for 5 minutes and then do a QPR. Drain and set aside to cool for at least 15 minutes.

2) In a small bowl, mix pepper, salt, garlic, oil, and lemon juice.

3) Transfer bulgur into a large salad bowl and mix in scallions, cucumber, tomatoes, mint, and parsley.

4) Pour in dressing and toss well to coat.

5) Place bowl in refrigerator until chilled before serving.

Nutrition Information:

Calories per Serving: 116; Carbs: 13g; Protein: 7.15g; Fats: 5.18g

Butternut Squash with Brown Rice Pilaf

Serves: 8

Cooking Time: 21 minutes

Ingredients:

 Pepper to taste

 A pinch of cinnamon

 1 tsp salt

 2 tbsps chopped fresh oregano

 ½ cup chopped fennel fronds

 ½ cup white wine

 1 ¾ cups water + 2 tbsps, divided

 1 cup instant or parboiled brown rice

 1 tbsp tomato paste

 1 garlic clove, minced

 1 large onion, finely chopped

 3 tbsps extra virgin olive oil

 2 lbs butternut squash, peeled, halved and seeded

Directions:

1) In a large hole grater, grate squash.

2) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes.

3) Add garlic and onions. Sauté for 5 minutes or until lightly colored and soft.

4) Add 2 tbsps water and tomato paste. Stir well to combine.

5) Add rice, mix well to coat in mixture.

6) If needed, add squash in batches until it has wilted so that you can cover pan.

7) Add remaining water and wine. Deglaze pot.

8) Cover, press pressure cook button, choose high settings, and adjust cooking time to 5 minutes. Once done cooking allow for a complete natural release.

9) Stir in pepper, cinnamon, salt, oregano, and fennel fronds.

10) Let it stand for 5 minutes before serving.

Nutrition Information:

Calories per Serving: 192; Carbs: 33.03g; Protein: 3.31g; Fats: 6.08g

Roasted Cod topped with Warm Caper-Olive-Tomato Tapenade

Serves: 4

Cooking Time: 15 minutes

Ingredients:

 1 tsp balsamic vinegar

 1 ½ tsps chopped fresh oregano

 1 tbsp capers, rinsed and chopped

 ¼ cup chopped cured olives

 1 cup halved cherry tomatoes

 1 tbsp minced shallot

 ¼ tsp freshly ground pepper

 3 tsps extra virgin olive oil, divided

 1 lb cod fillet

Directions:

1) Rub cod with 2 tsps oil and season with pepper.

2) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for 3 minutes more.

3) Sauté shallots for a minute.

4) Add tomatoes and cook for two minutes or until soft.

5) Add capers and olives. Sauté for another minute.

6) Add vinegar and oregano.

7) Add cod and pan fry for 4 minutes per side.

8) Evenly divide cod into 4 servings and place on a plate.

9) To serve, top cod with Caper-Olive-Tomato Tapenade and enjoy.

Nutrition Information:

Calories per Serving: 364; Carbs: 16.94g; Protein: 26.74g; Fats: 21.39g

Snap Peas and Roasted Shallots

Serves: 4

Cooking Time: 20 minutes

Ingredients:

 2 pieces bacon, cooked to a crisp and crumbled

 Pepper to taste

 ¼ tsp salt

 2 tbsps extra virgin olive oil

 1 large shallot, halved and thinly sliced

 1 lb sugar snap peas, trimmed

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and continue heating for another 3 minutes.

2) Add shallots and peas. Season with pepper, salt, and more olive oil. Evenly spread on bottom of pot.

3) Sauté and cook for 7 minutes.

4) Str and toss about. Cook for another 5 minutes or until tender and starts to brown.

5) To serve, sprinkle with bacon and enjoy while warm.

Nutrition Information:

Calories per Serving: 320; Carbs: 40.57g; Protein: 17.03g; Fats: 11.82g

Summer Squash and mixed Vegetables

Serves: 6

Cooking Time: 35 minutes

Ingredients:

 1 tsp dried marjoram

 1/3 cup Parmesan cheese

 1 small eggplant, sliced into ¼-inch thick circles

 1 small summer squash, peeled and sliced diagonally into ¼-inch thickness

 3 large tomatoes, sliced into ¼-inch thick circles

 ½ cup dry white wine

 ½ tsp freshly ground pepper, divided

 ½ tsp salt, divided

 5 cloves garlic, sliced thinly

 2 cups leeks, sliced thinly

 4 tbsps extra virgin olive oil, divided

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add 2 tbsps oil and heat for 3 minutes more.

2) Sauté garlic and leeks for 6 minutes or until garlic is starting to brown. Season with pepper and salt, ¼ tsp each.

3) Pour in wine and cook for another minute. Transfer to a baking dish that fits inside your Instant Pot.

4) In baking dish, layer in alternating pattern the eggplant, summer squash, and tomatoes. Do this until dish is covered with vegetables. If there are excess vegetables, store for future use.

5) Season with remaining pepper and salt. Drizzle with remaining olive oil. Cover top of dish securely with foil.

6) Press cancel button on Instant Pot. Add 1 ½ cups water, place a trivet on bottom, and put baking dish on top.

7) Cover, press pressure cook button, cook on high for 25 minutes. Do a complete natural release.

8) Uncover and remove foil covering and top with marjoram and cheese.

9) Let it stand and cool in Instant Pot for 10 minutes before serving.

Nutrition Information:

Calories per Serving: 175; Carbs: 11.73g; Protein: 5.14g; Fats: 12.79g

Warm Arugula Salad with Bread

Serves: 4

Cooking Time: 15 minutes

Ingredients:

 ½ cup grated Parmesan cheese

 2 tbsps balsamic vinegar

 1/8 tsp pepper

 1/8 tsp salt

 1 tbsp minced garlic

 8 cups arugula

 1 cup cherry tomatoes, halved

 2 slices crusty whole-wheat bread, cut into 1-inch cubes

 3 tbsps extra virgin olive oil, divided

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add 2 tbsps oil and heat for 3 more minutes.

2) Add bread and stir fry for 5 to 6 minutes or until browned.

3) Stir in arugula and tomatoes, cook for a minute or until arugula is lightly wilted.

4) Push mixture to one side of pan and add remaining oil to empty side of pan.

5) Add garlic and sauté for 30 seconds or until sizzling and fragrant.

6) Mix bread mixture with garlic and turn off fire.

7) While pan is still hot, season with balsamic vinegar, pepper and salt.

8) Toss well to coat and combine.

9) Transfer to a serving platter, top with Parmesan cheese, and enjoy.

Nutrition Information:

Calories per Serving: 132; Carbs: 18.56g; Protein: 6.63g; Fats: 4.18g

Roasted Eggplant Dip with Feta

Serves: 12

Cooking Time: 10 minutes

Ingredients:

 ¼ tsp salt

 ¼ tsp cayenne pepper

 1 tbsp finely chopped flat leaf parsley

 2 tbsps chopped fresh basil

 1 small Chile pepper

 1 small red bell pepper, finely chopped

 ½ cup finely chopped red onion

 ½ cup crumbled Greek nonfat feta cheese

 ¼ cup extra-virgin olive oil

 2 tbsps lemon juice

 1 medium eggplant, around 1 lb

Directions:

1) In Instant Pot, add a cup of water and trivet on bottom of pot. Pierce eggplant with a fork all over and place on top of trivet.

2) Cover, press pressure cook button, choose high settings, and cook for 5 minutes. Do a QPR and remove eggplant from pot and let it cool enough to handle.

3) Once eggplant is cool enough to handle, slice in half lengthwise, scoop out flesh, and place in a medium bowl.

4) Pour in lemon juice and toss eggplant to coat with lemon juice and prevent it from discoloring.

5) Add oil; continue mixing until oil is absorbed by eggplant.

6) Stir in salt, cayenne pepper, parsley, basil, Chile pepper, bell pepper, onion, and feta.

7) Toss to mix well and serve.

Nutrition Information:

Calories per Serving: 39; Carbs: 4.56g; Protein: 1.28g; Fats: 2.09g

Mussels in a Mediterranean Pasta

Serves: 12

Cooking Time: 20 minutes

Ingredients:

 1 tbsp finely grated lemon zest

 ¼ cup chopped fresh parsley

 Freshly ground pepper to taste

 ¼ tsp salt

 Big pinch of crushed red pepper

 ¾ cup dry white wine

 2 lbs mussels, cleaned

 Big pinch of saffron threads soaked in 2 tbsps of water

 1 can of 15 oz crushed tomatoes with basil

 2 large cloves garlic, chopped

 ¼ cup extra virgin olive oil

 8 oz whole wheat linguine or spaghetti

Directions:

1) Cook your pasta following the package label, drain and set aside while covering it to keep it warm.

2) Press sauté button on Instant Pot and heat oil for 5 minutes.

3) Sauté for two to three minutes the garlic and add the saffron plus liquid and the crushed tomatoes. Let it simmer for five minutes.

4) On high heat and in a different pot, boil the wine and mussels for four to six minutes or until it opens. Then transfer the mussels into a clean bowl while disposing of the unopened ones.

5) Then, with a sieve strain the mussel soup into the tomato sauce, add the red pepper and continue for a minute to simmer the sauce. Lastly, season with pepper and salt.

6) Then transfer half of the sauce into the pasta bowl and toss to mix. Then ladle the pasta into 4 medium sized serving bowls, top with mussels, remaining sauce, lemon zest and parsley in that order before serving.

Nutrition Information:

Calories per Serving: 135; Carbs: 8.86g; Protein: 11.72g; Fats: 5.84g

Italian Pasta and Beans

Serves: 12

Cooking Time: 27 minutes

Ingredients:

 ¼ lb seashell pasta, whole wheat

 ¼ tsp ground black pepper

 1 tsp dried basil leaves

 ¼ cup chopped parsley

 1 can or 15 oz cannelli beans

 3 cups low sodium chicken broth

 2 cans of 14.5 oz stewed tomatoes

 3 cloves garlic, minced

 1 cup onion, chopped

 2 tbsps olive oil

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes. Add garlic and onion. Sauté until tender or for five minutes.

2) Stir in pepper, basil, parsley, chicken broth, undrained cannellini beans and undrained tomatoes, and pasta.

3) Press cancel, cover pot, press pressure cook button, choose high settings, and cook for 5 minutes. Do a 5-minutes natural release, and then do a QPR.

4) Serve while hot.

Nutrition Information:

Calories per Serving: 28; Carbs: 4.81g; Protein: 1.98g; Fats: .46g

Halibut Fillet Mediterranean Style

Serves: 12

Cooking Time: 20 minutes

Ingredients:

 Salt and pepper to taste

 1 tbsp lemon juice

 ¼ cup olive oil

 ¼ cup capers

 1 pcs 5oz jar of pitted kalamata olives

 1 onion, chopped

 1 large tomato, chopped

 1 tbsp Greek seasoning

 4 pcs of 6oz halibut fillets

Directions:

1) In a large sheet of foil, place the halibut fillet and add Greek seasoning.

2) In a bowl, mix together pepper, salt, lemon juice, olive oil, capers, olives, onion and tomatoes. Then spread the mixture over the halibut fillets.

3) Then meticulously seal the edges of the foil, creating a packet.

4) Add a cup of water in Instant Pot, place trivet on bottom, and add packet on top of trivet.

5) Cover, press steam button, cook for 10 minutes. Do a QPR and let it stand to cool for ten minutes.

6) Serve and enjoy.

Nutrition Information:

Calories per Serving: 71; Carbs: 2.4g; Protein: 1.73g; Fats: 6.22g

Greek Stewed Chicken

Serves: 12

Cooking Time: 40 minutes

Ingredients:

 1 ½ cups chicken stock or more if needed

 2 bay leaves

 1 pinch dried oregano or to taste

 Salt and ground black pepper to taste

 2 tbsps chopped fresh parsley

 1 cup tomato sauce

 ½ cup red wine

 2 cloves garlic, finely chopped

 1 pc, 4lbs whole chicken cut into pieces

 2 tsps butter

 1 cup olive oil

 10 small shallots, peeled

Directions:

1) Bring to a boil a large pot of lightly salted water. Mix in the shallots and let boil uncovered until tender for around three minutes. Then drain the shallots and dip in cold water until no longer warm.

2) In Instant Pot, press sauté button and let it heat for 3 minutes.

3) Add butter and olive oil and heat until bubbling and melted. Then sauté in the chicken and shallots for 15 minutes or until chicken is cooked and shallots are soft and translucent.

4) Then add the chopped garlic and cook for three minutes more.

5) Stir in bay leaves, oregano, salt and pepper, parsley, tomato sauce and the red wine and let simmer for a minute before adding the chicken stock. Stir before covering.

6) Press cancel, cover pot, press pressure cook button, cook on high for 10 minutes and do a complete natural release.

7) Serve and enjoy.

Nutrition Information:

Calories per Serving: 365; Carbs: 5.68g; Protein: 32.9g; Fats: 22.4g

Tuscan Bean Stew

Serves: 12

Cooking Time: 20 minutes

Crouton Ingredients:

 1 slice of loaf bread, cubed

 2 cloves garlic, minced

 1 tbsp extra virgin olive oil

Ingredients:

 1 ½ cups vegetable stock or broth

 1 tbsp chopped fresh rosemary, plus 6 figs

 ¼ tsp freshly ground black pepper

 6 cloves garlic, minced

 3 carrots, peeled and cubed

 2 tbsps olive oil

 1 bay leaf

 1 tsp salt

 6 cups water

 2 cups dried cannellini or other white beans, picked over, rinsed, soak overnight and drained

Directions:

1) Croutons: in a big fry pan, heat olive oil on medium fire and sauté garlic until lightly browned. Remove from fire, leave for ten minutes before removing and discarding the pieces of garlic. Then return pan to fire and sauté oil with the bread cubes for 3-5 minutes or until golden brown. Remove from fire and leave in a bowl.

2) Press sauté button on Instant Pot and heat for 3 minutes. Stir in bay leaf, ½ tsp salt, water and white beans. Sauté for 5 minutes.

3) Press cancel, cover pot, press pressure cook button and cook on high for 30 minutes. Do a complete natural release.

4) Once pot is opened, place the beans in a drainer and reserve a half of the liquid.

5) In another bowl, mix the ½ cup of cooked beans and the reserved liquid. Form a paste by mashing the beans with fork then stir in the cooked beans into the paste.

6) In instant pot press sauté button and let pot heat for 5 minutes. Add olive oil and heat for 3 minutes. Stir in carrots and onions. Cook until carrots are soft yet lightly crisped. Then and let boil for five minutes with the following: stock, bean mixture, chopped rosemary, pepper, and ½ tsp salt.

7) Serve with a topping of croutons.

Nutrition Information:

Calories per Serving: 276; Carbs: 10.91g; Protein: .32g; Fats: 27.33g

Creamy Fig Steel Cut Oats

Serves: 3

Cooking time: 18 minutes

Ingredients:

 2 figs, diced

 1 cup steel cut oats

 1 cup full-fat coconut milk

 2 cups water

 ½ of vanilla bean scraped

Directions:

1) In a mixing bowl, combine the peaches, steel cut oats, coconut milk, water and vanilla beans. Mix to combine.

2) Transfer the mixture to the inner pot of your Instant Pot.

3) Set it to manual and click on the adjust button to 3. Cook on high.

4) Once the timer is set off, do natural release.

5) Serve warm.

Nutritional Information:

Calories per serving: 276; carbs: 28.8g, protein: 7.45g

Fried Brown Rice

Serves: 6

Cooking time: 25 minutes

Ingredients:

 3 cups brown rice

 3 cups water

 ¼ cup scallions, sliced

 1 cup carrots, grated

 2 tablespoon olive oil

 2 tablespoon soy sauce

Directions:

1) Place all ingredients in the Instant Pot

2) Mix until well combined

3) Push the multigrain button and wait for the cooking cycle to complete

4) Do natural pressure release for 15 minutes to open the lid

5) Once the lid is open, use a fork to fluff the rice

6) Serve warm

Nutritional Information:

Calories per serving: 152; carbs: 3.4g; fats: 6g; protein: 1g

Rice Chipotle Style

Serves: 5

Cooking time: 30 minutes

Ingredients:

 2 cups rice

 4 small bay leaves

 2 ¾ cups hot water

 1 ½ tablespoon olive oil

 ½ cup fresh cilantro, chopped

 1 lime, juiced

 Dash of salt

Directions:

1) Rinse the rice well and put it in the Instant Pot.

2) Add the bay leaves and hot water.

3) Close the lid and set it to the rice setting.

4) Once the timer sets off, do natural release and remove the lid.

5) Add oil, cilantro, and lime juice. Season with salt to taste.

6) Mix well until combined.

7) Serve warm.

Nutrition Information:

Calories per Serving: 315; Carbs: 61.84g; Protein: 5.17g; Fats: 4.55g

Rice with Chicken

Serves: 12

Cooking time: 2 hours

Ingredients:

 ¼ cup olive oil

 1 tablespoon salt

 4 cloves garlic, chopped

 1 teaspoon ground black pepper

 3 tablespoon oregano, minced

 2 teaspoon cumin, ground

 2 tablespoon lime juice

 12 chicken thighs, skin and bones removed

 ½ medium, onion, chopped

 ½ medium bell pepper, chopped coarsely

 4 cloves garlic

 1 handful of cilantro

 Salt and pepper to taste

 2 tablespoon coconut oil

 1 medium red bell pepper, seeded and diced

 1 medium yellow onion, diced

 1 tablespoon oregano, minced

 1 teaspoon ground cumin

 1 ½ olives

 3 cups long grain brown rice

 5 cups organic chicken stock

 ½ cup tomatoes, diced

Directions:

1) Make the marinade by combining the first seven ingredients in a mixing bowl. Stir until well combined.

2) Place the chicken thighs inside a Ziploc bag and add the marinade. Toss to coat the chicken. Let it sit for an hour inside the fridge.

3) Make the sofrito sauce. Combine the onion, green bell pepper, garlic, and cilantro in a food processor. Pulse until fine. Season with salt and pepper to taste. Set aside.

4) Press the sauté button on the Instant Pot and heat the coconut oil. Remove the chicken from the marinade and cook for five minutes on each side. Set aside.

5) To the pot, add red bell pepper and onion. Season with oregano and cumin. Continue sautéing for five more minutes.

6) Add in the olives and rice. Stir to combine before adding the chicken pieces. Add the chicken stock.

7) Place the lid on and press the rice button to cook on default.

8) Once the timer sets off, do natural release for 15 minutes and open the lid.

9) Pour in the sofrito sauce and chopped tomatoes. Press the sauté button and mix the rice until well combined. Do this for five minutes.

10) Serve warm.

Nutritional Information:

Calories per serving: 684; fat: 52g; carbs: 39.76g; protein: 117.02g

Mixed Cauliflower-Pineapple Rice

Serves: 6

Cooking time: 35 minutes

Ingredients:

 ½ pineapple, minced

 2 cups brown rice

 1 cauliflower, minced

 2 teaspoon olive oil

 ¼ teaspoon salt

 Enough water to fill the level 2 mark of the inner pot

Directions:

1) Place all the ingredients in the Instant Pot

2) Mix well until combined

3) Press the rice button and cook on default setting

4) Do natural release

5) Serve warm

Nutritional Information:

Calories per serving: 330; total fat: 3.55g; carbs: 69.84g; protein: 6.45g

Salmon Vietnamese Style

Serves: 4

Cooking Time: 10 minutes

Ingredients:

 1 tablespoon extra-virgin olive oil

 1/3 cup packed light brown sugar

 3 tablespoons Asian fish sauce

 1 1/2 tablespoons soy sauce or low-sodium soy sauce

 1 teaspoon grated peeled fresh ginger

 Finely grated zest of 1 lime (about 2 teaspoons)

 Juice of 1/2 lime (about 1 tablespoon)

 1/2 teaspoon freshly ground black pepper

 4 8-oz salmon fillets

 Sliced scallions (white and green parts), for garnish

 Fresh cilantro leaves, for garnish

Directions:

1) Press sauté and heat oil. Whisk in black pepper, lime juice, lime zest, ginger, soy sauce, fish sauce, brown sugar, and oil. Cook until it simmers, around 2 minutes. Press cancel.

2) Add fish with skin side down. Cover in sauce.

3) Close Instant Pot, press pressure cook button, choose low settings, and set time to 1 minute.

4) Once done cooking, do a 5-minute natural release and then do a QPR.

5) Remove fish and transfer to a plate.

6) Press cancel, press sauté, and the cook sauce until thick, around 3 minutes. Pour over fish.

7) Serve and enjoy.

Nutrition information:

Calories per serving: 426; Carbohydrates: 22.2g; Protein: 49.8g; Fat: 14.3g

Salmon Indian Biryani

Serves: 4

Cooking Time: 5 minutes

Ingredients :

 16 oz salmon fillet

 3 cloves of diced garlic

 Juice of 1/2 lime

 Dash or salt and pepper

 1 tablespoon of finely chopped mint leaves

 1 tablespoon turmeric powder (or fresh if you can find it)

 1 tablespoon red chili flakes

 1-inch piece of grated ginger

 1/2 tablespoon cumin

 1/2 tablespoon crushed coriander seeds

 1/2 tablespoon crushed cardamom seeds

 1/2 teaspoon cinnamon powder

 1/4 teaspoon cloves

 1/4 teaspoon nutmeg grated

 1 medium sized onion diced

 2 cups Basmati rice

 3 cups stock or water

 Fresh chopped cilantro for garnish

Directions:

1) In a large shallow dish, mix well garlic, lime juice, pepper, salt, mint leaves, turmeric, chili flakes, ginger, cumin, coriander seeds, cardamom seeds, cinnamon powder, cloves nutmeg, and onions.

2) Add salmon and marinate for at least an hour.

3) After an hour, add basmati rice in Instant Pot insert and rinse until water is clear.

4) Drain rice completely.

5) Add salmon and marinade on top of rice.

6) Add 3 cups of stock.

7) Add a cup of water in Instant Pot, place trivet, and add dish of salmon on trivet.

8) Close Instant Pot, press pressure cook button, choose high settings, and set time to 5 minutes.

9) Once done cooking, do a QPR.

10) Serve and enjoy with a garnish of cilantro.

Nutrition information :

Calories per serving: 548; Carbohydrates: 81.5g; Protein: 32.8g; Fat: 9.7g

Dill & Lemon Salmon

Serves: 2

Cooking Time: 5 minutes

Ingredients :

 2 3-oz salmon filets

 1 tsp fresh dill chopped

 1/2 tsp salt

 1/4 tsp pepper

 1 cup Water

 2 tbsp lemon juice

 1/2 lemon sliced

Directions:

1) Place salmon fillets on a steamer rack. Season with dill, salt, and pepper.

2) Add a cup of water in Instant Pot. Place steamer rack on Instant Pot. Squeeze lemon juice over salmon fillets and add lemon slices on top.

3) Close Instant Pot, press pressure cook button, choose high settings, and set time to 5 minutes.

4) Once done cooking, do a QPR.

5) Serve and enjoy.

Nutrition information :

Calories per serving: 305; Carbohydrates: 3.0g; Protein: 51.9g; Fat: 10.0g

Orange-Ginger Sauce over Fish

Serves: 4

Cooking Time: 7 minutes

Ingredients :

 4 white fish fillets

 Juice and zest from 1 orange

 Thumb size piece of ginger, chopped

 3 to 4 spring onions

 Olive oil

 Salt and pepper

 1 cup of fish stock or white wine

Directions:

1) Pat dry fish with paper towel and rub olive oil all over. Lightly season with pepper and salt. Place in steamer basket.

2) Add remaining ingredients in Instant Pot and add steamer basket.

3) Add a cup of water in Instant Pot, place trivet, and add dish of salmon on trivet.

4) Close Instant Pot, press pressure cook button, choose high settings, and set time to 7 minutes.

5) Once done cooking, do a QPR.

6) Serve and enjoy.

Nutrition information :

Calories per serving: 243; Carbohydrates: 7.1g; Protein: 21.7g; Fat: 14.1g

Olive & Tuna Rigatoni

Serves: 4

Cooking Time: 10 minutes

Ingredients :

 1 tablespoon olive oil

 2 cloves garlic, minced

 16 oz package rigatoni pasta, whole wheat

 4 cups water

 2 teaspoons salt

 3 pouches Star-Kist Selects E.V.O.O. Yellowfin Tuna

 1 cup cherry tomatoes, halved

 ¼ cup Kalamata olives, roughly chopped

 ¼ teaspoon black pepper

 ½ cup freshly grated Parmesan cheese

Directions:

1) Press sauté button and heat oil.

2) Sauté garlic for a minute.

3) Stir in Salt, water, ang rigatoni.

4) Close Instant Pot, press pressure cook button, choose high settings, and set time to 4 minutes.

5) Once done cooking, do a QPR.

6) Stir in Parmesan, black pepper, olives, tomatoes, and tuna. Mix well and let it rest for 5 minutes while covered.

7) Serve and enjoy.

Nutrition information :

Calories per serving: 267; Carbohydrates: 37.1g; Protein: 17.0g; Fat: 5.8g

Oyster Sauce Over Cod and Veggies

Serves: 2

Cooking Time: 15 minutes

Ingredients :

 1 7-oz fresh or frozen Cod filet

 1 heaping Tablespoon of Miso paste mixed with 3/4 cup of water plus 1 tablespoon soy sauce

 1/4 cup Sake

 1/4 cup mirin + 1 tbsp cornstarch to make a slurry

 2 Tablespoons sugar

 4 medium Asparagus spears, halved

 1 small Red bell pepper, julienned

 1 small Yellow bell pepper, julienned

 1 small Red onion, julienned

 2 Shiitake mushrooms, julienned

 1/8 cup Oyster sauce mixed with 1/8 cup water

Directions:

1) In a loaf pan that fits inside the Instant Pot, mix your miso sauce. Add cod and coat well in sauce. Cover securely with foil.

2) In another loaf pan, mix well oyster sauce and water. Add all sliced veggies and toss well to coat in sauce. Cover securely with foil.

3) Add a cup of water in Instant pot, place trivet, and stack the loaf pans on trivet.

4) Close Instant Pot, press pressure cook button, choose high settings, and set time to 6 minutes.

5) Once done cooking, do a QPR.

6) Remove loaf pans.

7) Transfer veggies and fish on to a plate.

8) Pour the sauce from the fish loaf pan in a small pot. Place on medium fire and stir in sake and sugar. Mix well. Once mixture is simmering, stir in the cornstarch slurry and continue whisking until thickened. Pour on top of fish.

9) Serve and enjoy.

Nutrition information :

Calories per serving: 211; Carbohydrates: 22.5g; Protein: 17.8g; Fat: 2.3g; Sugar: 14.2g; Sodium: 499mg

Mediterranean Diet Lunch Recipes

Kumquat and Chicken Tagine

Serves: 6

Cooking time: 20 minutes

Ingredients:

 1 ½ tbsps honey

 1 15-oz can chickpeas, rinsed

 12-oz kumquats, seeded and roughly chopped

 1 14-oz can vegetable broth

 1/8 tsp ground cloves

 ½ tsp ground pepper

 ½ tsp salt

 ¾ tsp ground cinnamon

 1 tsp ground cumin

 1 tsp ground coriander

 2 lbs boneless, skinless chicken thighs, trimmed of fat and cut into 2-inch pieces

 1 tbsp minced fresh ginger

 4 cloves garlic, slivered

 2 onions, thinly sliced

 1 tbsp extra virgin olive oil

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for 3 minutes more.

2) Add onions and sauté for 4 minutes or until soft.

3) Add ginger and garlic, sauté for another minute.

4) Add chicken and sauté for 8 minutes.

5) Season with cloves, pepper, salt, cinnamon, cumin, and coriander. Sauté for a minute or until aromatic.

6) Add honey, chickpeas, kumquats, and broth.

7) Press cancel, cover, press pressure cook button, choose high settings, cook for 5 minutes and do a complete natural release.

8) Uncover and let it rest for at least 5 minutes before serving.

Nutrition Information:

Calories per Serving: 990; Carbs: 58.47g; Protein: 20.42g; Fats: 78.31g

Tuna Pasta with Artichokes and olives

Serves: 4

Cooking time: 15 minutes

Ingredients:

 ¼ cup chopped fresh basil

 2 tbsps lemon juice

 ½ cup white wine

 2 cups grape tomatoes, halved

 3 cloves garlic, minced

 ¼ cup chopped green olives

 1 10-oz package frozen artichoke hearts, thawed and squeezed dry

 6-oz whole wheat penne pasta

 ¼ tsp freshly ground pepper

 ½ tsp salt, divided

 2 tsps chopped fresh rosemary

 2 tsps freshly grated lemon zest

 4 tbsps extra virgin olive oil, divided

 8-oz tuna steak, cut into 3 pieces

Directions:

1) Cook penne pasta according to package directions. Drain and set aside.

2) Preheat grill to medium high.

3) In bowl, toss and mix ¼ tsp pepper, ¼ tsp salt, 1 tsp rosemary, lemon zest, 1 tbsp oil and tuna pieces.

4) Press sauté button on Instant Pot and allow to heat for 3 minutes. Add 3 tbsps of oil and heat for 5 minutes. Pan fry tuna and cook for 3 minutes per side. Transfer to a chopping board and let it cool. Once cool enough to handle chop into bite size pieces.

5) In same Instant pot and oil, sauté remaining rosemary, garlic olives, and artichoke hearts for 4 minutes

6) Add wine and tomatoes and deglaze pot cooking for 3 minutes more.

7) Add remaining salt, lemon juice, tuna pieces and pasta. Cook until heated through.

8) To serve, garnish with basil and enjoy.

Nutrition Information:

Calories per Serving: 217; Carbs: 32.91g; Protein: 19.74g; Fats: 2.47g

Red Wine Risotto

Serves: 8

Cooking Time: 30 minutes

Ingredients:

 Pepper to taste

 1 cup finely shredded Parmigian-Reggiano cheese, divided

 2 tsps tomato paste

 1 ¾ cups dry red wine

 ¼ tsp salt

 1 ½ cups Italian ‘risotto’ rice

 2 cloves garlic, minced

 1 medium onion, freshly chopped

 2 tbsps extra-virgin olive oil

 4 ½ cups reduced sodium beef broth

Directions:

1) Press sauté button and let Instant Pot heat for 3 minutes. Add oil and heat for 3 minutes.

2) Sauté onions for 5 minutes. Add garlic and cook for 2 minutes.

3) Add rice, mix well, and season with salt.

4) Into rice, add a generous splash of wine and ½ cup of broth.

5) Cook until liquid is fully absorbed while stirring rice every once in a while, round 10 minutes.

6) Add another splash of wine and ½ cup of broth. Stirring once in a while.

7) Add tomato paste and stir to mix well.

8) Continue cooking and adding wine and broth until broth is used up.

9) Once done cooking, press cancel and stir in pepper and ¾ cup cheese.

10) To serve, sprinkle with remaining cheese and enjoy.

Nutrition Information:

Calories per Serving: 378; Carbs: 15.47g; Protein: 15.19g; Fats: 30.5g

Mediterranean Puttanesca Bucatini

Serves: 4

Cooking Time: 25 minutes

Ingredients:

 1 tsp coarsely chopped fresh oregano

 1 tbsp capers, rinsed

 8 black Kalamata olives, pitted and sliced into slivers

 12-oz bucatini pasta

 1/8 tsp salt

 2 cups coarsely chopped canned no-salt-added whole peeled tomatoes with their juice

 1 tsp finely chopped garlic

 3 tbsps extra virgin olive oil, divided

 4 anchovy fillets, chopped

Directions:

1) Cook bucatini pasta according to package directions. Drain, keep warm, and set aside.

2) On medium fire, place a large nonstick saucepan and heat 2 tbsps oil.

3) Sauté anchovies until it starts to disintegrate.

4) Add garlic and sauté for 15 seconds.

5) Add tomatoes, sauté for 15 to 20 minutes or until no longer watery. Season with 1/8 tsp salt.

6) Add oregano, capers, and olives.

7) Add pasta, sautéing until heated through.

8) To serve, drizzle pasta with remaining olive oil and enjoy.

Nutrition Information:

Calories per Serving: 149; Carbs: 30.48g; Protein: 4.99g; Fats: 1.54g

Spicy Yogurt With Chicken Burger

Serves: 5

Cooking Time: 20 minutes

Ingredients:

 ½ cup diced tomato

 2 cups shredded lettuce

 4 pcs of 6-inch pitas, cut in half

 1 ½ tsp chopped fresh oregano

 ½ cup plain low-fat yogurt

 1 tbsp olive oil

 2 tsps grated lemon rind, divided

 1 lb ground chicken

 2 large egg whites, lightly beaten

 ½ tsp coarsely ground black pepper

 1 tbsp Greek or Moroccan seasoning blend

 1/3 cup Italian seasoned bread crumbs

 ½ cup chopped green onions

Directions:

1) Mix thoroughly the ground chicken, 1 tsp lemon rind, egg whites, black pepper, Greek or Moroccan seasoning and green onions. Equally separate into eight parts and shaping each part into ¼ inch thick patty.

2) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes. Fry the patties until browned or for two mins each side. Coo in batches if needed.

3) In a small bowl, mix thoroughly the oregano, yogurt and 1 tsp lemon rind.

4) To serve, spread the mixture on the pita, add cooked patty, 1 tbsp tomato and ¼ cup lettuce.

Nutrition Information:

Calories per Serving: 242; Carbs: 6.79g; Protein: 20.47g; Fats: 14.31g

Lemony Shrimp Pasta with Basil

Serves: 6

Cooking Time: 10 minutes

Ingredients:

 2 cups baby spinach

 ½ tsp salt

 2 tbsps. fresh lemon juice

 2 tbsps. extra virgin olive oil

 3 tbsps. drained capers

 ¼ cup chopped fresh basil

 1 lb peeled and deveined large shrimp

 8 oz uncooked spaghetti

 3 quarts water

Directions:

1) In Instant Pot, add pasta and water.

2) Cover pot, press pressure cook button, choose high settings, and cook for 3 minutes. Do a QPR.

3) Stir in Shrimp and allow to stand for 3 minutes.

4) Drain the pasta and transfer to a bowl. Add salt, lemon juice, olive oil, capers and basil while mixing well.

5) To serve, place baby spinach on plate around ½ cup and topped with ½ cup of pasta.

Nutrition Information:

Calories per Serving: 108; Carbs: 12.42g; Protein: 12.78g; Fats: 1.09g

Halibut Sandwiches Mediterranean Style

Serves: 4

Cooking Time: 15 minutes

Ingredients:

 2 packed cups arugula or 2 oz.

 Grated zest of 1 large lemon

 1 tbsp capers, drained and mashed

 2 tbsps fresh flat leaf parsley, chopped

 ¼ cup fresh basil, chopped

 ¼ cup sun dried tomatoes, chopped

 ¼ cup reduced fat mayonnaise

 1 garlic clove, halved

 1 pc of 14 oz of ciabatta loaf bread with ends trimmed and split in half, horizontally

 2 tbsps plus 1 tsp olive oil, divided

 Kosher salt and freshly ground pepper

 2 pcs or 6 oz halibut fillets

 Cooking spray

Directions:

1) Add a cup of water in Instant Pot and place trivet on bottom of pot. Place halibut with skin side down on trivet. Cover, press pressure cook button, cook on high for 3 minutes. Do a 5-minute natural release and then do a QPR.

2) Heat oven to 450 o F.

3) Get a slice of bread and coat with olive oil the sliced portions. Put in oven and cook until golden, around six to eight minutes. Remove from heat and rub garlic on the bread.

4) Combine the following in a medium bowl: lemon zest, capers, parsley, basil, sun dried tomatoes and mayonnaise. Then add the halibut, mashing with fork until flaked. Spread the mixture on one side of bread, add arugula and cover with the other bread half and serve.

Nutrition Information:

Calories per Serving: 130; Carbs: 6.97g; Protein: 4.77g; Fats: 9.94g

Mediterranean Stuffed Bell Peppers

Serves: 4

Cooking Time: 20 minutes

Ingredients:

 A handful of parsley, chopped roughly

 0.40 lb of feta cheese, crumbled finely

 1 lb of ready to eat quinoa

 1 courgette, thinly sliced and quartered lengthwise

 4 red peppers

Directions:

1) Preheat oven to 400 o F.

2) Cut the peppers one by one lengthways and place on baking pan with the hollow side up. Remove and discard the seeds, season and drizzle with a tbsp. of olive oil. For fifteen minutes, roast the pepper.

3) Press sauté button on Instant Pot and heat for 3 minutes. Add a tsp of olive oil and sauté the courgette. Before adding the parsley, feta and quinoa, remove fry pan from fire, season with pepper and mix well.

4) Then equally put the quinoa mixture into the hollow of the pepper and bake again in the oven for five more minutes.

5) Serve and enjoy while hot.

Nutrition Information:

Calories per Serving: 599; Carbs: 108.6g; Protein: 14.88g; Fats: 10.53g

Herbed Chicken Greek Salad

Serves: 4

Cooking Time: 15 minutes

Ingredients:

 ¼ cup or 1 oz crumbled feta cheese

 6 pitted kalamata olives, halved

 1 cup grape tomatoes, halved

 1 cup peeled and chopped English cucumbers

 8 cups chopped romaine lettuce

 1 tsp bottled minced garlic

 2 tsps sesame seed paste or tahini

 1 cup plain fat-free yogurt

 5 tsps fresh lemon juice, divided

 1-pound skinless, boneless chicken breast, cut into 1-inch cubes

 Cooking spray

 ½ tsp salt

 ¾ tsp black pepper, divided

 ½ tsp garlic powder

 1 tsp ground oregano

Directions:

1) In a bowl, mix together ¼ tsp salt, ½ tsp pepper, garlic powder and oregano.

2) Press sauté button on Instant Pot and heat for 3 minutes. Spray insert with cooking spray pan fry together the spice mixture and chicken until chicken is cooked. Before transferring to bowl, drizzle with juice.

3) In a small bowl, mix thoroughly the following: garlic, tahini, yogurt, ¼ tsp pepper, ¼ tsp salt, and 2 tsps juice.

4) In another bowl, mix together olives, tomatoes, cucumber and lettuce.

5) To Serve salad, place 2 ½ cups of lettuce mixture on plate, topped with ½ cup chicken mixture, 3 tbsps yogurt mixture and 1 tbsp of cheese.

Nutrition Information:

Calories per Serving: 248; Carbs: 20.29g; Protein: 31.3g; Fats: 5.49g

Arabian Salad Tabbouleh

Serves: 4

Cooking Time: 10 minutes

Ingredients:

 Ground black pepper to taste

 1 tsp salt

 1 cucumber, peeled, seeded and chopped

 3 tomatoes, chopped

 ¼ cup chopped fresh mint

 1 cup chopped fresh parsley

 1 cup chopped green onions

 1/3 cup lemon juice

 1/3 cup olive oil

 1 2/3 cups boiling water

 1 cup bulgur

Directions:

1) In Instant Pot, add water and bulgur. Press pressure cook button, cook on high for 3 minutes. Allow for a complete natural release.

2) Transfer bulgur to a large bowl and let it cool to room temperature while covered.

3) After one hour, toss in cucumber, tomatoes, mint, parsley, onions, lemon juice and oil. Then season with black pepper and salt to taste. Toss well and refrigerate for another hour while covered before serving.

Nutrition Information:

Calories per Serving: 263; Carbs: 19.2g; Protein: 6.13g; Fats: 19.56g

Kefta Beef Patties

Serves: 4

Cooking Time: 15 minutes

Ingredients:

 2 pcs of 6-inch pita, quartered

 ½ tsp freshly ground black pepper

 1 tbsp fresh lemon juice

 ½ cup plain Greek yogurt, fat free

 2 cups thinly sliced English cucumber

 ½ tsp ground cinnamon

 ½ tsp salt

 1 tsp ground cumin

 2 tsps ground coriander

 1 tbsp peeled and chopped ginger

 ¼ cup cilantro, fresh

 ¼ cup plus 2 tbsps fresh parsley, chopped and divided

 1 lb ground sirloin

Directions:

1) Press sauté button on Instant Pot and let it heat for 3 minutes. Coat bottom of pot with cooking spray and heat for another 3 minutes.

2) In a medium bowl, mix together cinnamon, salt, cumin, coriander, ginger, cilantro, parsley and beef. Then divide the mixture equally into four parts and shaping each portion into a patty ½ inch thick.

3) Then place patties in pot, cooking each side for three minutes or until desired doneness is achieved.

4) In a separate bowl, toss together vinegar and cucumber.

5) In a small bowl, whisk together pepper, juice, 2 tbsps parsley and yogurt.

6) Serve each patty on a plate with ½ cup cucumber mixture and 2 tbsps of the yogurt sauce.

Nutrition Information:

Calories per Serving: 300; Carbs: 9.13g; Protein: 28.93g; Fats: 16.8g

Delicious Seafood Jambalaya

Serves: 10

Cooking time: 45 minutes

Ingredients:

 2 tablespoon olive oil

 1-pound chicken breasts

 Salt

 2 tablespoon garlic, minced

 2 cups bell peppers, diced

 1 cups onion, diced

 1 ½ cups brown rice

 1 cup crushed tomatoes

 1 tablespoon Worcestershire sauce

 3 ½ cups chicken stock

 1-pound prawns

 1-pound sausages, pre-cooked and sliced

Directions:

1) Press the sauté button on the Instant Pot and heat the oil. Add the chicken and season with salt. Cook the chicken until all sides turn brown. Remove then set aside.

2) Add garlic, peppers and onions to the pot and sauté until the onions are translucent. Add the rice and mix in the tomato puree, chicken stock and Worcestershire sauce. Place the chicken back.

3) Close the lid and press the rice setting. Cook on default.

4) Once the rice is cooked, release the steam and remove the lid. Add the prawns and sausages. Place the lid back and press the manual button and cook for another 3 minutes on high.

Nutrition Information:

Calories per Serving: 407; Carbs: 32.79g; Protein: 30.61g; Fats: 17.6g

Scrumptious Chicken Romano

Serves: 6

Cooking time: 25 minutes

Ingredients:

 2 tablespoon oil

 1 teaspoon garlic, minced

 1 onion minced

 6 boneless chicken breasts, skin removed

 1 can tomato sauce

 1 teaspoon vinegar

 1 cup mushrooms, sliced

 1 tablespoon sugar

 1 tablespoon dried oregano

 1 teaspoon dried basil

 1 teaspoon chicken bouillon

 Salt and pepper to taste

Directions:

1) Set the Instant Pot to sauté and heat the oil. Add garlic and onions and cook until they become translucent.

2) Add the remaining ingredients except for the Romano cheese. Season with salt and pepper to taste.

3) Close the lid of the Instant Pot and choose the manual option for 10 minutes.

4) Do quick pressure release and remove the lid.

5) Add the Romano cheese last.

Nutritional Information:

Calories per serving: 515, fat: 35.77g, carbs: 5.1g, protein: 93.48g

Bean Chili with Turkey

Serves: 4

Cooking time: 45 minutes

Ingredients:

 1 tablespoon olive oil

 2 cups onion, diced

 ½ cup Anaheim pepper, diced

 ½ cup red bell pepper, diced

 1-pound ground turkey

 1 tablespoon salt

 ½ teaspoon black pepper

 1 teaspoon oregano

 2 tablespoon chili powder

 1 cup cannellini beans, soaked for 8 hours

 2 ½ cups chicken stock

 Cilantro, chopped

Directions:

1) Set the Instant Pot to the sauté setting. Heat up oil and add onions and the two types of pepper. Cook until the vegetables are translucent.

2) Add in the ground turkey and the rest of the ingredients.

3) Close the lid and select the bean/chili button.

4) Cook for 30 minutes.

5) Do natural release.

6) Serve with cilantro.

Nutritional Information:

Calories per serving: 679; fat: 56.43g, carbs: 15.78g, protein: 27.25g

Mixed Veggie Pasta

Serves: 5

Cooking time: 10 minutes

Ingredients:

 3 cups dried pasta

 1 jar spaghetti sauce

 1 zucchini, sliced

 1 cup water

 1 squash, shredded

 1 can black olives, rinsed and drained

 1 can chickpeas, rinsed and drained

 1 cup frozen lima beans

 1 cup frozen spinach

 1 tablespoon Italian seasoning

 1 teaspoon cumin

 1 teaspoon garlic powder

Directions:

1) Place all ingredients in the Instant Pot

2) Mix well and close the lid

3) Press the manual button and adjust the timer to 5 minutes

4) Let the pressure release naturally on its own

5) Serve warm

Nutritional Information:

Calories per serving: 368, fat: 4.44g, carbs: 68.86g, protein: 16.11g

Penne Rigate Pasta with Sherry Wine

Serves: 6

Cooking time: 25 minutes

Ingredients:

 1 tablespoon olive oil

 3 cloves garlic, minced

 1 onion, sliced

 1 shallot, diced

 12 white mushrooms sliced

 1 zucchini, sliced

 A pinch of oregano

 A pinch of dried basil

 Dash of sherry wine

 1 cup chicken stock

 3 tablespoon tomato paste

 2 cups water

 2 tablespoon soy sauce

 1 tablespoon fish sauce

 1 tablespoon Worcestershire sauce

 500-grams penne pasta

 Salt and pepper to taste

Directions:

1) Press the sauté button on the Instant Pot and heat up the oil

2) Sauté the garlic, onion and shallot. Stir constantly for two minutes. Add the mushrooms, zucchini, oregano and dried basil.

3) Pour in the sherry wine and deglaze the bottom of the pot. Add in the chicken stock, tomato paste, water, soy sauce, fish sauce and Worcestershire sauce.

4) Add the penne pasta and season with salt and pepper to taste.

5) Close the lid and press the manual button. Cook on high for 10 minutes.

6) Serve warm.

Nutritional Information:

Calories per serving: 336; fat: 8.22g, carbs: 28.6g, protein: 36.09g

Tuna and Capers In Tuna Capers

Serves: 6

Cooking time: 15 minutes

Ingredients:

 2 tablespoon olive oil

 2 garlic cloves, sliced

 1 ½ cups diced tomatoes

 2 cups pasta of your choice

 A dash of oregano

 A dash of chili pepper

 ¾ cup red wine

 2 cups water

 Salt and pepper to taste

 1 small can tuna in oil

 2 tablespoon capers

 Grated parmesan for garnish

Directions:

1) Press the sauté button on the Instant Pot and heat oil.

2) Sauté the garlic until fragrant.

3) Add the tomatoes and pasta. Season with oregano and chilis.

4) Add the red wine and water. Season with salt and pepper to taste.

5) Close the lid and press the manual button. Cook on high for 6 minutes.

6) Do quick pressure release.

7) Add the tuna and capers.

8) Press the sauté button and continue cooking until the flavors are infused.

9) Top with grated parmesan.

Nutritional Information:

Calories per serving: 175, fat: 7.41g, carbs: 15.94g, protein: 10.27g

Garden Pasta with Tomatoes

Yields: 4

Cooking time: 15 minutes

Ingredients:

 1 onion, chopped

 1 clove garlic, chopped

 1 cup mushroom, chopped

 1-pound lean ground beef

 2 cups tomatoes

 1 zucchini, chopped

 2 ½ cups water

 2 cups pasta noodles of your choice

 ½ cup parmesan cheese

Directions:

1) Press the sauté button on the Instant Pot and sauté the onion, garlic and mushrooms. Add the ground beef and tomatoes. Add in the zucchini. Let it boil before adding the 2 cups of pasta.

2) Close the lid and select the manual button. Cook for 10 minutes.

3) Do quick pressure release.

4) Serve with parmesan cheese.

Nutritional Information:

Calories per serving: 415; fat: 16.85g; carbs: 27.86g; protein: 37.4g

Garlic Lemony Chicken

Serves: 8

Cooking time: 20 minutes

Ingredients:

 1 onion, chopped

 1-pound chicken breast, skins removed

 1 tablespoon avocado oil

 Salt and pepper to taste

 5 cloves of garlic, mined

 ½ cup chicken broth

 ¼ teaspoon dried parsley

 1 teaspoon dried parsley

 ¼ cup cooking wine

 1 lemon, juiced

 3 teaspoon arrowroot powder

Directions:

1) Press the sauté button on the Instant Pot and sauté the onions in a few drops of water. Cook the onions for 5 minutes until softened.

2) Add the remaining ingredients except for the arrowroot flour.

3) Close the lid and press the poultry button. Cook in default setting.

4) Do quick pressure release and remove the lid.

5) Add the arrowroot powder and mix well until combined

6) Press the sauté button and cook until the sauce thickens.

Nutritional Information:

Calories per serving:153; fat: 8.08g; carbs: 3.94g, protein: 15.51g

Organic Instant Chicken

Serves: 10

Cooking time: 45 minutes

Ingredients:

 1 teaspoon dried thyme

 1 teaspoon paprika

 1 teaspoon salt

 1 teaspoon pepper

 1 tablespoon coconut or olive oil

 1 whole organic chicken

 1 ½ cups chicken broth

 6 cloves garlic, peeled

 2 tablespoon lemon juice

Directions:

1) In a bowl, mix together the thyme, paprika, salt and pepper. This will be the dry rub.

2) Press the sauté button of the Instant Pot and heat the oil. Add the chicken breasts and brown for 5 minutes on each side.

3) Add the broth, garlic cloves and lemon juice.

4) Close the lid and set the Instant Pot to manual. Adjust the cooking time to 25 minutes.

5) Release the pressure naturally.

Nutritional Information:

Calories per serving: 181 fat: 6.47g; carbs: 1.65g; protein: 27.43g

White Clam Linguine

Serves: 2

Cooking time: 20 minutes

Ingredients:

 4 tablespoon butter

 4 cloves garlic, minced

 2 cans minced clams with juice

 ¼ cup white wine

 1 ½ cups water

 1 tablespoon basil

 1 tablespoon oregano

 1 ½ teaspoon salt

 ½ teaspoon black pepper

 8-ounces linguine pasta

 4 tablespoon olive oil

Directions:

1) Set the Instant Pot to the sauté setting.

2) Melt the butter and sauté garlic. Add the clams, wine and water.

3) Flavor with basil, oregano, salt and pepper.

4) Add in the linguine pasta and olive oil.

5) Close the lid and set to manual. Cook on high for 15 minutes.

6) Serve warm.

Nutritional Information:

Calories per serving: 678; fat: 51.26g; carbs: 52.66g; protein: 4.87g

Easy and Melts in Your Mouth Salmon

Serves: 2

Cooking time: 15 minutes

Ingredients

 2 tablespoon butter

 6-ounces salmon fillet

 1 tablespoon lemon juice

 3 tablespoon mayonnaise

 A dash of soy sauce

 Fresh parsley for garnish

Directions:

1) Press the sauté setting on the Instant Pot.

2) Melt the butter and place the salmon fillet. Brown the sides and set aside.

3) Place the steaming rack inside the Instant Pot and add 1 ½ cups water. Place the seared salmon on the steaming rack.

4) Close the lid and select the steam setting. Cook on high for 5 minutes. Do natural release.

5) Meanwhile, prepare the sauce by mixing the lemon juice, mayonnaise, brown sugar, and soy sauce.

6) Garnish with fresh parsley.

Nutritional Information:

Calories per serving: 311; fat: 24.81g; carbs: 1.67g; protein: 19.76g

Braised Carrots and Kale

Serves: 2

Cooking time: 5 minutes

Ingredients:

 1 tablespoon lard

 3 medium carrot, sliced

 1 onion, chopped

 5 cloves of garlic, minced

 10-ounces kale, chopped

 ½ cup chicken broth

 Salt and pepper to taste

 1 tablespoon aged balsamic vinegar

Directions:

1) Press the sauté button on the Instant Pot. Heat the ghee and sauté the carrots and onions. Sauté until soft.

2) Add in the garlic and cook until fragrant. Add in the kale and chicken broth. Season with salt and pepper to taste.

3) Close the lid and press the manual button. Cook on low and set the cooking time to 3 minutes.

4) Do quick pressure release and open the lid.

5) Add the balsamic vinegar.

6) Serve warm.

Nutritional Information:

Calories per serving: 273; fat: 12.02g; carbs: 24.4g; protein: 20.65g

Tuna Noodle Mediterranean Delight

Serves: 6

Cooking time: 25 minutes

Ingredients

 1 tablespoon oil

 ½ cup onion, chopped

 1 ½ cups tomatoes, diced

 8-ounces dry egg noodles

 Salt and pepper to taste

 1 ¼ cups water

 1 cup boiled artichokes

 1 can tuna, not drained

 2 tablespoon feta cheese

 Parsley for garnish

Directions:

1) Set the Instant Pot to the sauté setting and add oil. Sauté the onions for 2 minutes. Add the tomatoes and noodles and season with salt and pepper to taste. Add water.

2) Close the lid and set the Instant Pot to the soup setting. Cook on high for 10 minutes. Do quick pressure release.

3) Remove the lid and click on the sauté setting. Add in the artichokes and tuna. Keep stirring for four minutes.

4) Top with feta cheese and parsley.

Nutritional Information:

Calories per serving: 232; fat: 5.48g; carbs: 33.78g; protein: 12.93g

Mediterranean Diet Dinner Recipes

Herbed Lamb Chops and Greek Couscous Salad

Serves: 4

Cooking time: 11 min

Ingredients:

 2 tbsps finely chopped fresh dill

 3 tbsps lemon juice

 ½ cup crumbled feta

 1 medium cucumber, peeled and chopped

 2 medium tomatoes, chopped

 ½ cup whole wheat couscous

 2 tsps extra virgin olive oil

 2 ½ lbs lamb loin chops, trimmed of fat

 ¼ tsp salt

 1 tbsp finely chopped fresh parsley

 1 tbsp minced garlic

 1 cup water

Directions:

1) Press sauté button on Instant Pot and let it heat for 3 minutes. Add oil and continue heating for 3 minutes.

2) In a small bowl, mix salt, parsley, and garlic. Rub onto lamb chops.

3) Pan fry lamb chops for 5 minutes per side or to desired doneness. Once done, transfer to a plate.

4) In same pot, add a cup of water and deglaze pot. Stir in couscous. Cover, press steam button, and adjust time to 3 minutes. Once done cooking, allow for a 5-minute natural release and then do a QPR.

5) Fluff couscous with a fork and place into a medium bowl.

6) Add dill, lemon juice, feta, cucumber, and tomatoes in bowl of couscous and toss well to combine.

7) Serve lamb chops with a side of couscous and enjoy.

Nutrition Information :

Calories per Serving: 502; Carbs: 12.14g; Protein: 61.37g; Fats: 23.9g

Yummy Spaghetti Squash

Serves: 2

Cooking time: 10 minutes

Ingredients:

 1 ½ cups water

 1 medium spaghetti squash

 Salt and pepper to taste

Directions:

1) Place the steamer rack in the Instant Pot. Add 1 ½ cup water.

2) Cut the spaghetti squash into half.

3) Scoop out the seeds.

4) Place the spaghetti squash on the steamer basket.

5) Close the lid and press the manual button. Adjust the timer to 7 minutes. Cook on high pressure.

6) Once the timer is set off, do quick pressure release to open the lid.

7) Scrape the flesh of the squash and transfer to a bowl.

8) Season with salt and pepper to taste.

Nutritional Information:

Calories per serving: 275; fat:7.79g; carbs:23.17g; protein: 3g

Middle Eastern Chickpea Stew And Rice

Serves: 6

Cooking time: 55 min

Ingredients:

 ½ cup chopped fresh cilantro

 ¼ tsp freshly ground pepper

 ¼ tsp salt

 2/3 cup brown basmati rice

 3 cups peeled and diced sweet potato

 2 15-oz cans chickpeas, rinsed

 4 cups reduced-sodium chicken broth

 1 cup orange juice

 2 tsps ground coriander

 2 tsps ground cumin

 3 medium onions, halved and thinly sliced

 1 tbsp extra virgin olive oil

Directions:

1) On medium fire, place a large nonstick fry pan and heat oil.

2) Sauté onions for 8 minutes or until soft and translucent.

3) Add coriander and cumin, sauté for half a minute.

4) Add broth and orange juice.

5) Add salt, rice, sweet potato, and chickpeas.

6) Bring to a boil, once boiling lower fire to a simmer, cover and cook.

7) Stir occasionally, cook for 45 minutes or until potatoes and rice are tender.

8) Season with pepper.

9) Stew will be thick, if you want a less thick soup, just add water and adjust salt and pepper to taste.

10) To serve, garnish with cilantro.

Nutrition Information :

Calories per Serving: 565; Carbs: 55.93g; Protein: 47.02g; Fats: 16.75g

Coconut Milk and Lentil Curry Soup

Serves: 4

Cooking time: 15 minutes

Ingredients:

 1 tablespoon olive oil

 3 cloves garlic, minced

 1 large onion, diced

 2 cups vegetable broth

 2 tablespoon red curry paste

 A pinch of red pepper flakes

 1/8 teaspoon ginger powder

 1 can coconut milk

 1 can diced tomatoes

 1 ½ cup lentils

 Chopped spinach

Directions:

1) Press the sauté button and heat oil. Sauté the garlic and onion until they begin to brown.

2) Add the vegetable broth and deglaze the bottom.

3) Click the cancel button and add the red curry paste, red pepper flakes, and ginger powder.

4) Pour the coconut milk, diced tomatoes and lentils.

5) Close the lid and press the manual button.

6) Adjust the cooking time to 6 minutes.

7) Let the pressure release naturally.

8) Press the sauté button and add the spinach. Let it cook for 3 minutes or until the spinach wilts.

Nutritional Information:

Calories per serving: 1042; fat: 112.86g; carbs: 15.55g; protein: 4.33g

Yummy Italian Chicken Cacciatore

Serves: 8

Cooking time: 15 minutes

Ingredients:

 1 tablespoon extra-virgin olive oil

 3 shallots, chopped

 4 cloves of garlic, crushed

 1 green bell pepper, seeded and diced

 ½ cup chicken broth or stock

 1 cup mushrooms, sliced

 6 boneless chicken, skins removed

 2 cans crushed tomatoes

 2 tablespoon organic tomato paste

 Fresh parsley for garnish

 1 can pitted black olives

 Red pepper to taste

 Salt and pepper to taste

Directions:

1) Press the sauté button on the Instant Pot and heat the oil.

2) Sauté the shallots and bell pepper while stirring constantly.

3) Add the broth and scrape the bottom to remove the browning. Add in the mushrooms and garlic. Place the chicken and add the crushed tomatoes around it. Add in the tomato paste.

4) Close the lid and press the manual button. Adjust the cooking time to 8 minutes.

5) Do natural pressure release.

6) Add in the parsley, olives, and red pepper flakes. Season with salt and pepper to taste.

Nutritional Information:

Calories per serving: 1042; fat: 112.86g; carbs: 15.55g; protein: 4.33g

Quinoa with Tomatoes and Mushrooms

Serves: 8

Cooking time: 12 minutes

Ingredients:

 3 tablespoon olive oil

 1 onion, chopped

 1 carrot, diced

 2 cups button mushroom, sliced

 4 cloves garlic, diced

 Zest of ½ lemon

 2 tablespoon lemon juice

 Salt and pepper to taste

 1 cup quinoa

 1 cup vegetable stock

 10 cherry tomatoes, halved

 Chopped spring onion and parsley for garnish

Directions:

1) Press the sauté button on the Instant Pot and add olive oil, Sauté the onions and carrots and cook for 2 minutes while stirring constantly. Add the mushrooms and cook for another 4 minutes.

2) Add in the garlic, lemon zest, and juice. Season with salt and pepper to taste.

3) Press the warm/cancel button.

4) Add the quinoa and stock and scrape the sides of the pot. Add in the tomatoes.

5) Close the lid and press the manual setting. Cook on high pressure for 10 minutes.

6) Do quick pressure release and open the lid.

7) Sprinkle with spring onion or parsley.

Nutritional Information :

Calories per serving: 377; fat: 33.72g; carbs: 18.16g; protein: 3.72g

Herbed Salmon with Asparagus

Serves: 3

Cooking Time: 10 minutes

Ingredients :

 1 cup filtered water

 3 to 5 large sprigs dill, parsley, basil, thyme, or tarragon fresh

 1 clove garlic fresh, crushed

 1 pound wild-caught Alaskan salmon filet skin-on

 1 tablespoon avocado oil + 2 tablespoons additional

 1 teaspoon sea salt divided

 1 teaspoon granulated garlic

 1/2 teaspoon dried dill or parsley, basil, thyme, or tarragon

 6 to 7 thin slices orange

 1 small bunch asparagus woody ends removed, cut in half or sliced into 1-1/2" pieces, cut on the bias

Directions:

1) Add a cup of water, crushed garlic, and fresh dill in Instant Pot, place trivet, and add salmon skin side down on trivet.

2) Drizzle salmon with 1 tbsp avocado oil. Season with dried dill, garlic granules, ¾ tsp salt.

3) Top evenly with Orange slices.

4) Close Instant Pot, press pressure cook button, choose high settings, and set time to 4 minutes.

5) Once done cooking, do a QPR.

6) Transfer fish to a serving plate and discard water from pot.

7) Press cancel, press sauté button and heat remaining oil.

8) Add asparagus and season with ¼ tsp salt. Sauté for 5 minutes.

9) Serve and enjoy with salmon.

Nutrition information :

Calories per serving: 584; Carbs: 114.12g; Protein: 22.52g; Fat: 6.19g

Mediterranean Style Cod

Serves: 6

Cooking Time: 15 minutes

Ingredients :

 6 pieces of frozen or fresh cod (about 1.5 pounds)

 3 tablespoons butter

 1 lemon, juiced

 1 onion, sliced

 1 teaspoon salt

 1/2 teaspoon black pepper

 1 teaspoon oregano

 1- 28 oz. can diced tomatoes

Directions:

1) Press sauté and melt butter. Stir in lemon juice, onion, salt, black pepper, oregano and diced tomatoes. Cook for 8 minutes.

2) Add fish and spoon sauce over it. Press cancel.

3) Close Instant Pot, press pressure cook button, choose high settings, and set time to 5 minutes.

4) Once done cooking, do a QPR.

5) Serve and enjoy.

Nutrition information :

Calories per serving: 144; Carbohydrates: 3.35g; Protein: 18g; Fat: 6.43g;

Coconut Curry Fish with Mango Salsa

Serves: 2

Cooking Time: 5 minutes

Ingredients :

 1 cup coconut milk

 1/2 to 1 tablespoon Thai green curry paste

 1 tablespoon fish sauce

 zest of 1 lime and juice of 1/2 lime

 2 teaspoons brown sugar

 1 teaspoon garlic, minced

 1 tablespoon fresh ginger, minced

 2 6-oz fish portions

 1 lime, cut in thin slices

 a sprinkle of cilantro leaves and chopped scallion

Mango Salsa Ingredients :

1 mango, peeled, seeded, and diced (about 3/4 cup small dice)

1 Fresno or jalapeno chiles, minced

1 scallion, finely chopped

a handful of cilantro leaves, chopped

juice of 1 lime

Directions:

1) In a bowl, mix well coconut milk, Thai green curry paste, fish sauce, lime juice, lime zest, brown sugar, garlic, and ginger. Add fish and marinate for at least an hour.

2) Meanwhile, make the mango salsa by combining all ingredients in a separate bowl. Keep in the fridge.

3) Cut two 11x11-inch foil. Place one fish fillet in each foil. Top each equally with lime, scallion and cilantro. Seal foil packets.

4) Add a cup of water in Instant Pot, place trivet, and add foil packets on trivet.

5) Close Instant Pot, press pressure cook button, choose high settings, and set time to 5 minutes.

6) Once done cooking, do a QPR.

7) Serve and enjoy with mango salsa on top.

Nutrition information :

Calories per serving: 372; Carbohydrates: 28.5g; Protein: 29.3g; Fat: 15.6g;

Basil-Tomato Dressed Tilapia

Serves: 4

Cooking Time: 4 minutes

Ingredients :

 4 (4 oz) tilapia fillets

 Salt and pepper

 3 roma tomatoes, diced

 2 minced garlic cloves

 1/4 cup chopped basil (fresh)

 2 Tbsp olive oil

 1/4 tsp salt

 1/8 tsp pepper

 Balsamic vinegar (optional)

Directions:

1) Add a cup of water in Instant Pot, place steamer basket, and add tilapia in basket. Season with pepper and salt.

2) Close Instant Pot, press pressure cook button, choose high settings, and set time to 2 minutes.

3) Meanwhile, in a medium bowl toss well to mix pepper, salt, olive oil, basil, garlic, and tomatoes. If desired, you can add a tablespoon of balsamic vinegar. Mix well.

4) Once done cooking, do a QPR.

5) Serve and enjoy with the basil-tomato dressing.

Nutrition information :

Calories per serving: 196; Carbohydrates: 5.38g; Protein: 24.44g; Fat: 8.96g;

Yummy Chickpea Curry

Serves: 6

Total time: 20 minutes

Ingredients:

 2 cups dry chickpeas, washed and soaked for 8 hours

 4 tablespoon oil

 2 tablespoon garam masala

 1 onion, diced

 1 teaspoon turmeric

 2 cloves garlic, minced

 1 finger-size ginger, minced

 1 can diced tomatoes

 4 tablespoon lemon juice

 ½ cup coriander leaves

 Salt to taste

Directions:

1) Place the chickpeas in the Instant Pot. Add 2 cups of water. Select the bean/chili function and adjust the cooking time to 10 minutes.

2) Do natural pressure release. Drain the beans then set aside.

3) Wipe the inner pot clean and press the sauté button. Heat oil and sauté the garam masala. Add the onions and turmeric. Add in the garlic, ginger and tomatoes.

4) Add in the chickpeas, lemon juice, and coriander leaves. Season with salt and pepper to taste.

5) Close the lid and press the manual button. Cook on high for another 5 minutes.

6) Serve with rice.

Nutritional Information:

Calories per serving: 350; fat: 13.24g; carbs: 46.19g, protein: 14.27g

Balsamic Vinegar Artichokes

Serves: 8

Cooking time: 15 minutes

Ingredients

 4 large artichokes, washed and trimmed

 2 teaspoon balsamic vinegar

 2 tablespoon fresh lemon juice

 1 teaspoon dried oregano

 ¼ cup olive oil

 2 cloves garlic, minced

 Salt and pepper to taste

Directions:

1) Place the steamer rack in the Instant Pot and add 2 cups of water.

2) Place the artichokes bottom up in the Instant Pot rack.

3) Press the steam button and adjust the cooking time to 8 minutes.

4) Meanwhile, prepare the marinade by mixing the balsamic vinegar, lemon juice, oregano, olive oil, and garlic. Season with salt and pepper to taste.

5) Once the timer sets off, remove the artichokes.

6) Place them on a baking sheet. Cut in half and drizzle the marinade.

7) Grill for 3 minutes.

Nutritional Information:

Calories per serving: 350; fat: 13.24g; carbs: 46.19g, protein: 14.27g

Vegetarian Chili with Beans

Serves: 8

Cooking time: 22 minutes

Ingredients:

 1 tablespoon oil

 1 teaspoon cumin seeds

 2 cups onion, chopped

 1 tablespoon minced garlic

 3 ½ cups water

 2/3 cup dried black beans, soaked for 8 hours

 2/3 cup dried pinto beans, soaked for 8 hours

 2/3 cup dried red beans, soaked for 8 hours

 ¾ cup carrots, chopped

 ¼ celery, chopped

 1 red bell pepper, seeds removed and chopped

 2 tablespoon chili powder

 1 ½ teaspoon oregano

 1 ½ teaspoon cumin powder

 1 teaspoon paprika

 ½ teaspoon coriander

 ¼ teaspoon cayenne pepper

 1 can diced tomatoes

 1 can tomato sauce

 Cilantro for garnish

 Roasted red peppers for garnish

Directions:

1) Press the sauté button on the Instant Pot. Heat oil and sauté the cumin seeds, onion and garlic for 5 minutes.

2) Add the vegetable broth and deglaze the bottom of the pot. Add the three types of beans, carrots, celery, bell pepper, chili powder, oregano, cumin, paprika, coriander, and cayenne pepper.

3) Close the lid and press the manual button. Cook on high pressure for 12 minutes.

4) Do natural release and open the lid.

5) Add in the diced tomatoes and tomato sauce. Press the sauté button and cook for 5 minutes or until the tomatoes are soft.

6) Garnish with cilantro and roasted peppers.

Nutritional Information :

Calories per serving: 216; fat: 2.99g; carbs: 37.56g; protein: 11.88g

Couscous Seafood Paella

Serves: 2

Cooking time: 10 minutes

Ingredients:

 ½ cup whole wheat couscous

 4 oz small shrimp, peeled and deveined

 4 oz bay scallops, tough muscle removed

 ¼ cup vegetable broth

 1 cup freshly diced tomatoes and juice

 Pinch of crumbled saffron threads

 ¼ tsp freshly ground pepper

 ¼ tsp salt

 ½ tsp fennel seed

 ½ tsp dried thyme

 1 clove garlic, minced

 1 medium onion, chopped

 2 tsps extra virgin olive oil

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes.

2) Stir in the onion and sauté for three minutes before adding: saffron, pepper, salt, fennel seed, thyme, and garlic. Continue to sauté for another minute.

3) Then add the broth and tomatoes.

4) Press cancel, cover pot, press steam button, choose high settings, and cook for 2 minutes. Do a QPR.

5) Add the scallops, shrimp, and couscous. Let it stand for 5-minutes.

6) Mix and serve.

Nutritional Information:

Calories per serving: 216; fat: 2.99g; carbs: 37.56g, protein: 11.88g

Healthy Chicken Stew

Serves: 4

Cooking time: 30 minutes

Ingredients:

 2 cups leftover chicken, shredded

 1 stalk celery, chopped

 1 cup mushroom, chopped

 1 onion, chopped

 1 carrot, chopped

 Salt and pepper to taste

Directions:

1) Place all ingredients in the Instant Pot.

2) Close the lid and press the meat/stew button.

3) Cook on default setting.

4) Serve with noodles or rice.

Nutritional Information:

Calories per serving: 216; fat: 2.99g; carbs: 37.56g, protein: 11.88 g

Chicken Mushroom Noodle Soup

Serves: 4

Cooking time: 45 minutes

Ingredients:

 1 tablespoon olive oil

 6 white button mushrooms, chopped

 4 cloves garlic, minced

 1 onion, diced

 1 bay leaf

 1 celery stalk, chopped

 2 medium carrots, chopped

 6 cups chicken stock

 2 boneless chicken breasts

 8-ounces egg noodles

Directions:

1) Press the sauté button on the Instant Pot and pour olive oil. Sauté the mushrooms, garlic and onions. Season with salt and pepper to taste. Stir constantly for 3 minutes until the onions are translucent.

2) Add the bay leaf, celery and carrots.

3) Pour the chicken stock and remove the browning at the base of the pot. Add in the chicken and close the lid.

4) Select the manual button and cook on high for 7 minutes.

5) One the timer sets off, do natural release and open the lid.

6) Press the sauté button and add in the egg noodles. Cook for 4 minutes. Season with more salt and pepper if needed.

Nutritional Information:

Calories per serving: 1980; fat: 56.81g; carbs: 21.83g; protein: 324.93g

Creamy Mixed Veggie Soup

Serves: 6

Cooking: 10 minutes

Ingredients

 1 head cauliflower, chopped finely

 4 cups vegetable broth

 3 cups potatoes, chopped

 2 large carrots, chopped

 4 cups onions, chopped

 ½ cup celery, chopped

 2 tablespoon soy sauce

 Salt and pepper to taste

Directions:

1) Put all ingredients in the Instant Pot.

2) Close the lid and push the manual button. Adjust the time to 8 minutes and cook on high.

3) Do quick pressure release.

4) Serve warm.

Nutritional Information:

Calories per serving: 1980; fat: 56.81g; carbs: 21.83g, protein: 324.93g

Hearty French Beef Bourguignon

Serves: 6

Cooking time: 15 minutes

Ingredients:

 1 ½ pounds boneless beef chuck roast, cut into chunks

 12 pearl onions, peeled

 8-ounces mushrooms, quartered

 5 carrots, chopped largely

 1 bay leaf

 1 ½ cup beef stock

 2 garlic cloves, minced

 ¾ teaspoon salt

 ¼ tablespoon black pepper

 2 tablespoon thyme

 2/3 cup dry red wine

 2/3 cup beef stock

 2 tablespoon tomato paste

 2 tablespoon flour + ¼ cup water

Directions:

1) Press the sauté button on the Instant Pot and add in the beef chuck roast and onions.

2) Add the remaining ingredients except the wheat flour and water.

3) Close the lid and set the Instant Pot to manual. Cook on high pressure for 12 minutes.

4) Do natural release and open the lid.

5) Press the sauté button and add the flour and water slurry.

6) Cook until the sauce thickens.

Nutritional Information:

Calories per serving: 418; fat: 10.4g; carbs: 43.89g; protein: 38.52g

Minestrone Soup with Potato

Serves: 6

Cooking time: 20 minutes

Ingredients:

 1 potato, diced

 2 stalks celery, chopped

 2 carrots, diced

 2 cloves garlic, minced

 1 onion, chopped

 3 cups chicken broth

 2 cups tomatoes, crushed

 2 teaspoon tomato paste

 Salt and pepper to taste

Directions:

1) Add all ingredients in the pot.

2) Stir to combine.

3) Close the lid and set on manual mode. Adjust the timer to 20 minutes.

4) Release pressure naturally for 10 minutes.

Nutritional Information:

Calories per serving: 268; fat: 8.56g; carbs: 18.81g; protein: 28.33g

Simple Greek Lamb Chops

Serves: 4

Cooking time: 16 minutes

Ingredients:

 Cooking spray

 8 pcs of lamb loin chops, around 4 oz

 ¼ tsp black pepper

 ½ tsp salt

 1 tbsp bottled minced garlic

 2 tbsps lemon juice

 1 tbsp dried oregano

Directions:

1) Press brown button or sauté button on Instant Pot. Heat pot for 5 minutes. Spray with cooking spray the bottom of pot and heat for 2 minutes more.

2) In a big bowl or dish, combine the black pepper, salt, minced garlic, lemon juice and oregano. Then rub it equally on all sides of the lamb chops.

3) Cook lamb chops for 4 minutes per side or until desired doneness is reached. Cook in batches if needed.

Nutrition Information:

Calories per Serving: 128; Carbs: 2.47g; Protein: 17.02g; Fats: 5.85g

Moroccan Vegetable Soup

Serves: 6

Cooking time: 40 minutes

Ingredients:

 ½ tsp pepper

 1 tsp salt

 2 oz whole wheat orzo

 1 large zucchini, peeled and cut into ¼-insh cubes

 8 sprigs fresh cilantro, plus more leaves for garnish

 12 sprigs flat leaf parsley, plus more for garnish

 A pinch of saffron threads

 2 stalks celery leaves included, sliced thinly

 2 carrots, diced

 2 small turnips, peeled and diced

 1 14-oz can diced tomatoes

 6 cups water

 1 lb lamb stew meat, trimmed and cut into ½-inch cubes

 2 tsps. ground turmeric

 1 medium onion, diced finely

 2 tbsps. extra virgin olive oil

Directions:

1) Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes.

2) Add turmeric and onion, stir fry for two minutes.

3) Add meat and sauté for 5 minutes.

4) Add saffron, celery, carrots, turnips, tomatoes and juice, and water.

5) With a kitchen string, tie cilantro and parsley sprigs together and into pot.

6) Press cancel, cover pot, press pressure cook button, choose high settings, and cook for 25-minutes. Do a QPR.

7) Stir in zucchini and orzo. Cover and let it continue to cook in remaining heat for 10 minutes.

8) Remove and discard cilantro and parsley sprigs.

9) Season with pepper and salt.

10) Transfer to a serving bowl and garnish with cilantro and parsley leaves before serving.

Nutrition Information:

Calories per Serving: 163; Carbs: 13.84g; Protein: 17.41g; Fats: 4.47g

Seafood Stew

Serves: 4

Cooking Time: 16 minutes

Ingredients :

 3 tablespoons extra-virgin olive oil, divided

 2 bay leaves

 2 teaspoons paprika

 1 small onion thinly sliced

 1 small green bell pepper thinly sliced

 1 1/2 cups tomatoes diced

 2 cloves garlic smashed

 sea salt to taste

 pepper freshly ground, to taste

 1 cup Fish Stock

 1 1/2 pounds meaty fish like cod or striped bass, cut into 2-inch chunks

 1-pound Shrimp cleaned and deveined

 12 Little Neck Clams

 1/4 cup cilantro for garnish

 1 tablespoon extra-virgin olive oil to add when serving

Directions:

1) Press sauté button and heat 3 tbsp of olive oil.

2) Stir in paprika and bay leaves. Sauté for half a minute.

3) Stir in 2 tbsp cilantro, garlic, tomatoes, bell pepper, and onion. Sauté for 5 minutes.

4) Add fish stock and deglaze pot.

5) Add clams and shrimps. Place fish on top and season lightly with pepper and salt.

6) Close Instant Pot, press pressure cook button, choose high settings, and set time to 10 minutes.

7) Once done cooking, do a QPR.

8) Serve and enjoy with a drizzle of olive oil and a sprinkle of cilantro.

Nutrition information :

Calories per serving: 428; Carbohydrates: 8.2g; Protein: 58.1g; Fat: 17.0g

Fragrant Steamed Catfish

Serves: 6

Cooking Time: 35 minutes

Ingredients :

 2 pounds fish, white fish such as catfish

 3 tablespoons Lao sticky rice, soaked in water overnight and drained

 1 stalk of lemongrass, thinly sliced, dry tough outer leaves removed

 1 small shallot chopped

 2 cloves garlic, peeled

 1-3 Thai Bird chilies (Optional)

 2 tablespoons water

 10 Kaffir lime leaves, sliced thinly

 2 tablespoons fish sauce

 1 heaping tablespoon chopped green onion

 1 cup fresh dill, not packed

 1/2 cup cilantro leaves, not packed

 2 cups quartered Thai eggplant

Directions:

1) Cut fish into 1x2-inch cubes and place in a large bowl.

2) In a blender, puree Thai bird chili (if using), garlic, shallot, lemongrass, and soaked rice. Add water and puree some more. Add to bowl of fish and coat fish well with mixture.

3) Chop dill and cilantro roughly and add to bowl of fish.

4) Add Thai eggplant, green onion, fish sauce, and Kaffir leaves in bowl of fish. Mix well. Cover bowl with foil and marinate in the fridge for at least an hour.

5) Ready 6-pieces of 11x11-inch of foil. Evenly divide the fish mixture into the 6 foil packets and securely seal edges.

6) Add 2 cups of water in Instant Pot, place trivet, and add the fish packets on top of the trivet.

7) Close Instant Pot, press pressure cook button, choose high settings, and set time to 15 minutes.

8) Once done cooking, do a 20-minute natural release and then do a QPR.

9) Serve and enjoy.

Nutrition information :

Calories per serving: 185; Carbohydrates: 8.8g; Protein: 31.8g; Fat: 2.8g; Sugar: 1.6g; Sodium: 580mg

Lemon-Tahini Sauce over Salmon

Serves: 2

Cooking Time: 3 minutes

Ingredients :

 1 tablespoon red wine vinegar

 1 tablespoon freshly squeezed lemon juice (from ½ medium lemon)

 1 clove garlic, minced

 ¼ teaspoon dried oregano

 ¼ teaspoon kosher salt

 ⅛ teaspoon freshly ground black pepper

 ¼ cup olive oil

 1 tbsp feta cheese, crumbled

 1lb salmon filets, fresh or frozen

 2 sprigs fresh rosemary

 2 slices of lemon

Directions:

1) In a lidded jar, add vinegar, lemon juice, garlic, oregano, salt, pepper, feta cheese, and olive oil. Close jar and shake well until emulsified to make the lemon-tahini sauce. Set aside.

2) Add a cup of water in Instant Pot. Place trivet and add salmon on top. Season salmon with pepper and salt. Drizzle ¼ of the lemon-tahini sauce over salmon. Place lemon slices and rosemary sprigs on top of salmon.

3) Close Instant Pot, press manual button, choose low settings, and set time to 3 minutes.

4) Once done cooking, do a QPR.

5) Serve and enjoy with the remaining sauce drizzled over the salmon.

Nutrition information :

Calories per serving: 557; Carbohydrates: 4.9g; Protein: 47.5g; Fat: 38.2 g

Easy Steamed Mussels

Serves: 4

Cooking Time: 10 minutes

Ingredients :

 2 Tablespoons butter

 2 shallots chopped

 4 garlic cloves minced

 1/2 cup broth

 1/2 cup white wine

 2-lbs mussels cleaned

 Lemon optional for serving

 Parsley optional for serving

Directions:

1) Press sauté button ad melt butter.

2) Sauté garlic and shallots for 5 minutes.

3) Stir in broth and wine. Deglaze pot.

4) Add mussels.

5) Close Instant Pot, press pressure cook button, choose high settings, and set time to 5 minutes.

6) Once done cooking, do a QPR.

7) Discard unopened mussels.

8) Serve and enjoy.

Nutrition information :

Calories per serving: 189; Carbohydrates: 8.0g; Protein: 14.0g; Fat: 8.0g

Shrimps with Spiced Pineapples

Serves: 4

Cooking Time: 12 minutes

Ingredients :

 1 large Red Bell Pepper cleaned and sliced

 12-oz Calrose Rice or Quinoa

 3/4 cup Unsweetened Pineapple Juice

 1/4 cup Dry White Wine

 2 Tablespoons Soy Sauce

 2 Tablespoons Thai Sweet Chili Sauce

 1 Tablespoon Sambal Oelek Ground Chili Paste

 1-pound Large Shrimp, tails on frozen

 4 Scallions chopped, White and Greens separated

 1 1/2 cups Unsweetened Pineapple Chunks drained

Directions:

1) Drain Juice from Pineapple and set Pineapple Chunks aside. Measure out 3/4 cup of Pineapple Juice.

2) Add Red Bell Peppers, Pineapple Juice, Wine, Chili Sauce, Soy Sauce, Sambal Oelek, Rice and chopped Scallions (the white part) to Instant Pot cooking pot. Place frozen Shrimp on top.

3) Close Instant Pot, press pressure cook button, choose high settings, and set time to 2 minutes.

4) Once done cooking, do a 10-minute natural release and then do a QPR.

5) Stir in green scallions and pineapple chunks.

6) Serve and enjoy.

Nutrition information :

Calories per serving: 282; Carbohydrates: 35.6g; Protein: 26.4g; Fat: 4.8g

Honeyed Salmon with Balsamic-Raspberry Sauce

Serves: 1

Cooking Time: 6 minutes

Ingredients :

 1/2 cup Raspberry Balsamic Vinegar

 2 Tablespoons Honey

 Pinch of Red Chili Pepper flakes

 1 7-oz Salmon filet

 4 medium Asparagus spears

 ½ red onion, sliced

 5 cremini mushrooms

 1 Red baby bell peppers, sliced

 1 Yellow baby bell peppers, sliced

 1/4 cup water

 Salt and Pepper to taste

Directions:

1) In a loaf pan that fits inside your Instant Pot, mix well balsamic vinegar and honey. Add salmon and coat well with sauce. Add red pepper flakes on top of salmon. Securely cover with foil.

2) In another loaf pan, add water and all your veggies. Season with pepper and salt. Cover securely with foil.

3) Add a cup of water in Instant Pot, place trivet, and place pans on top of trivet.

4) Close Instant Pot, press pressure cook button, choose high settings, and set time to 6 minutes.

5) Once done cooking, do a QPR.

6) Serve and enjoy.

Nutrition information :

Calories per serving: 760; Carbohydrates: 77.6g; Protein: 48.4g; Fat: 27.7g