Julia Chiles - Good Food Fast: 50 Instant Pot Recipes for the Mediterranean Diet
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Good Food Fast
50 Instant Pot Recipes for the Mediterranean Diet
BY
Julia Chiles
Copyright 2020 - Julia Chiles
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Table of Contents
Want good, healthy food that easy and fast to prepare? Good Food Fast: 50 Instant Pot Recipes for the Mediterranean Diet is your dream come true! A fulfilling meals diet that is so much more than a trend. Cut out refined pastas, breads, sugars, and fatty, over-processed meats. Get the good stuff even quicker with Good Food Fast: 50 Instant Pot Recipes for the Mediterranean Diet!
Easy recipes for every level of dieting for all foodies! Vegetarian? Vegan? Gluten-free? There is something for everyone, regardless of experience with Instant Pot. Hone your skills and step up your game with Good Food Fast: 50 Instant Pot Recipes for the Mediterranean Diet.
Are you ready to up your cooking game? To reap the benefits of the Mediterranean Diet one tasty bite at a time? Then you have come to the right place! Good Food Fast: 50 Instant Pot Recipes for the Mediterranean Diet has everything to help you become master of the Instant Pot for the Mediterranean Diet!
QPR - quick pressure release; turn the valve to release steam or pressure. Keep hands out of stream HOT!!
NPR - natural pressure release; do nothing and let the machine do it; takes longer so food cooks longer.
Due to discrepancies in appliances, cooking times may be longer or shorter.
Serve with steamed veggies and warm bread! Makes 4 salads
Ingredients:
- 1 tbsp extra virgin olive oil
- 10 medium shrimp (peeled, de-veined, de-tailed)
- 1/3 diced seedless cucumber
- 1/4 cup diced olives
- 4 plum tomatoes, quartered
- 1/4 cup julienned red onion
- 1 tbsp diced thyme
- 1 tbsp. e.v. olive oil
- 3/4 tbsp. lemon juice
- 1/3 tsp. minced garlic
- 2-4 cups shredded Romaine lettuce
- 1/4 cup crumbled feta cheese to top each salad
Directions:
Set pot to saut and let warm.
Add in olive oil and swirl around.
Add in shrimp and saut 30-40 seconds.
Remove from heat and let cool 30 seconds.
Add diced red onion, lemon thyme, olive oil, lemon juice, garlic, lettuce, cucumber slices, diced olives, quartered tomatoes.
Pressure cook on high 3 minutes.
Divide evenly between 4 bowls.
Top with crumbled feta.
QPR
Also, great on flatbread! Makes 4-7 servings.
Ingredients:
- 1 cup shredded chicken
- 1 cup garbanzo beans, rinsed and drained
- 6-8 cherry tomatoes, halved
- 1/4 cup diced onion
- 1/4 cup chopped parsley
- 1 tbsp diced oregano
- cup olive oil
- 1 tsp. lemon peel
- 1/4 tsp. pepper
- 3 cups torn lettuce
- 1/3 cup Parmigiano-Reggiano cheese
- 4-7 taco shells
Directions:
Combine shredded chicken, rinsed garbanzo beans, cherry tomatoes, diced onions, chopped parsley, chopped oregano, olive oil, lemon peel, pepper, torn lettuce, cheese.
Cook on high 5 minutes.
QPR
Seafood is an excellent source of healthy fats and essential oils! Makes 4 servings.
Ingredients:
- pounds mussels
- pound asparagus, cut into 2-inch pieces
- 1 seedless cucumber, sliced
- 2 Roma tomatoes, sliced
- 1 tbsp e.v. olive oil
- 1/2 tbsp. lemon juice
- 1/2 tsp. grated lemon zest
- 1/3 tsp thyme
- tsp diced basil
Directions:
In pot combine asparagus, cucumber, tomatoes, olive oil, lemon juice, lemon zest, thyme,
Cook on high 5 minutes.
QPR
Serve over rice! Makes 4 servings.
Ingredients:
- block firm silken cubed tofu, pressed dry
- 1 can washed drained black beans
- 1 cup julienned sweet bell peppers
- 3/4 cup diced egg plant
- 4 quartered cherry tomatoes, halved
- 1/2 tbsp. lemon juice
- 1/2 tsp. grated lemon zest
- 1/4 cup grated Parmesan-Romano cheese
Directions:
Combine tofu, black beans, bell peppers, eggplant, tomatoes, lemon juice, lemon peel, cheese.
Cook on high 5 minutes.
QPR
Works with any fish! Makes 2 servings
Ingredients:
- 1 filet cod, cut into strips
- cup blueberries, washed
- cup strawberries sliced, washed
- cup diced peaches , washed
- 1 sliced Roma tomatoes
- 2 tbsp. e.v. olive oil
- 1/3 tsp diced oregano or rosemary
- 1/3 tsp. lemon zest
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