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DASH DIET INSTANT POT COOKBOOK

Quick, Easy and Healthy Recipes that Easy to Follow and Good for Your Health

Alec Norton 2019

Table of Contents

Introduction

If youre familiar with the Dash Diet, you already know the benefits of the instant pot. However, lets take a look at everything that this diet has to offer. It helps to lower cholesterol, blood pressure, aid in weight loss, keep your heart healthy, and even helps to prevent cancer. It can also improve kidney healthy, prevent osteoporosis, controls diabetes, and helps to prevent depression.

The DASH Diet stands for Dietary Approach to Stop Hypertension. Which means the objective of this diet isnt too slim you down. Its meant to help lower blood pressure and prevent hypertension as well as other cardiovascular diseases. However, it does have the added benefit of helping you to slim down. You should start seeing positive results of this diet in about two weeks. The best part is that with this Diet you dont have to get rid of the foods you know and love.

This diet increases the vegetable and fruit intake as well as good low-fat dairy items. It also concentrates on whole grains. It does not force you to go completely vegetarian, but instead you just need to be aware of the food choices that youre picking and keep in mind how frequently youre doing so. The last thing to remember about the DASH Diet, and probably one of the most important, is that it limits sodium. In this book youll find everything you need to get started, including already low sodium recipes with calorie and carb count so you can tweak to your hearts content. When you pair the useful benefits of the Dash Diet with the instant pot, you have an easy lifestyle change that doesnt include you slaving away over the stove.

Breakfast
Recipes

Coconut & Avocado Pudding

Serves:

Time: 15 Minutes

Calories:

Protein: 4 Grams

Fat: 3 Grams

Carbs: 13 Grams

Ingredients:

• 2 Avocados, Pitted, Peeled & Chopped
• 2 Teaspoons Vanilla Extract
• 1 Tablespoon Lime Juice
• 2 Tablespoons Coconut Sugar
• 14 Ounces Coconut Milk
• Cups Water

Directions:

1. Mix your avocado, coconut milk, vanilla extract, sugar, and lime juice. Blend well, and pour this mixture into a ramekin.
2. Add the water to the instant pot before throwing in the steamer basket. Place the ramekin on top.
3. Seal the lid, and cook on high pressure for five minutes, and then use a quick release. Cool before serving.

Mango Bowls

Serves:

Time: 18 Minutes

Calories:

Protein: 5 Grams

Fat: 3 Grams

Carbs: 11 Grams

Ingredients:

• 3 Oranges, Peeled & Segmented
• 1 Cup Coconut Cream
• 4 Bananas, Peeled & Sliced
• 2 Mangos, Cored, Peeled & Sliced

Directions:

1. Combine all ingredients in your instant pot and mix.
2. Seal the lid and cook on high pressure for six minutes.
3. Use a quick release and chill before serving.

Strawberry & Grape Pudding

Serves:

Time: 18 Minutes

Calories:

Protein: 5 Grams

Fat: 2 Grams

Carbs: 11 Grams

Ingredients:

• 2 Cups Red Grapes
• 2 Cups Green Grapes
• 1 Cup Strawberries
• 1 Cup Coconut Cream

Directions:

1. Combine all ingredients and toss.
2. Seal the lid and cook on high pressure for six minutes, and then chill before serving.

Plum & Apple Mix

Serves:

Time: 25 Minutes

Calories:

Protein: 7 Grams

Fat: 8 Grams

Carbs: 12 Grams

Ingredients:

• 1 Plum, Stone Removed & Chopped
• 1 Apple, Cored & Cubed
• 2 Tablespoons Coconut Sugar
• 2 Tablespoons Avocado Oil
• 1 Cup Apple Juice
• Cup Coconut, Shredded
• Teaspoon Cinnamon

Directions:

1. Mix everything together in your instant pot and toss well.
2. Seal the lid and cook on high pressure for fifteen minutes. Use a quick release before serving.

Hash Browns with Eggs

Serves:

Time: 30 Minutes

Calories:

Protein: 7 Grams

Fat: 5 Grams

Carbs: 22 Grams

Ingredients:

• 1 Cup Water
• 6 Eggs
• Cup Almond Milk
• Cup Cheddar Cheese, shredded
• 2 Cups Hash browns
• Pinch Black Pepper
• Red Bell Pepper, Chopped
• Green Bell Pepper, Chopped
• 1 Yellow Onion, Chopped

Directions:

1. Grease a pan and then add the onions, green bell pepper, red bell pepper and hash browns. Mix well and season with black pepper.
2. Whisk the milk and eggs together, add in the cheese and whisk again. Place it in the pan with your vegetables, and then add your water to the instant pot. Lower in the steamer basket, and then seal the lid.
3. Cook on high pressure for twenty minutes, and then use a quick release.

Easy Oatmeal

Serves:

Time: 15 Minutes

Calories:

Protein: 5 Grams

Fat: 2 Grams

Carbs: 9 Grams

Ingredients:

• Cups Water
• 1 Cup Apple, Peeled, Cored & Chopped
• 1 Cup Old Fashioned Oats
• 3 Tablespoons Butter, Low Fat
• 2 Tablespoons Palm Sugar
• Teaspoon Cinnamon

Directions:

1. Combine all ingredients in your instant pot, and mix well.
2. Cook on high pressure for five minutes and then use a quick release. Serve warm.

Chocolate Cherry Oatmeal

Serves:

Time: 20 Minutes

Calories:

Protein: 4 Grams

Fat: 4 Grams

Carbs: 12 Grams

Ingredients:

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