5 Whole 30 Instant Pot Recipes
5 whole 30 instant pot recipes
stay on track with easy recipes fast enough for every weeknight
Bethany Rae, February 25, 2020
Everyone knows the secret to successfully following Whole 30- the popular elimination diet used to pinpoint inflammation triggers- is cooking. But we also know that the only people who have time to cook three squares a day are those in made-for-tv movies. And while we love watching a mother prepare a full English breakfast for her tweens, we know real life looks more like drive-thru coffee and an extremely questionable banana.
But slow cookers? That we can do.
And super fast slow cookers? Hallelujah.
It’s time to dust off that Instant Pot your aunt bought you two years ago.
Some tips if you’re feeling intimidated by the Instant Pot:
- READ THE DIRECTIONS. Each one is different and understanding the options, and how to scroll through and select them, will really help you.
- Plan for realistic cooking times. The Instant Pot takes time to build and release pressure…which means a recipe that calls for 30 minutes may actually take 50.
- Slow down. When using the quick release, press slowly and gently.
Some tips if you’re feeling intimidated by Whole 30:
- Stock the kitchen. You’ll need staples like compliant cooking fats (ghee, or clarified butter, and olive oil are used often). Coconut oil, sesame oil, and avocado oil are also popular.
- Read ingredients. Sugar is found in SO many packaged foods and is the sneakiest enemy (including store-bought broths; look out!). Peanuts are not a tree nut, thus not allowed. Watch for foods fried in peanut oil.
- Know the MVPS. You’re going to love using: flour alternatives like tapioca starch (to thicken sauces), coconut milk (to replace dairy), and cauliflower rice…for literally everything (amazing in soups and under saucy meats).
Some tips if you’re feeling intimidated by deep sea diving:
- Sorry, we can’t help you.
Now plug in the IP and get cooking (your aunt is going to be so proud).
- 1.5 lb flank steak, sliced thinly (against the grain)
- 2-3 crowns of broccoli, broken into florets
- ¾ cup beef broth
- ½ cup coconut aminos
- 2 tablespoons avocado oil (or olive oil)
- 2 tablespoons sesame oil (or toasted sesame oil for a bolder flavor)
- 1 tablespoon minced garlic
- 1 tablespoon arrowroot flour
- ½ tablespoon grated ginger
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
- ⅛ teaspoon pepper
- Sesame seeds and chopped green onions, for garnish
Set your Instant Pot “sauté” mode and add the oil of your choosing. Once the oil is sizzling, sear sliced beef in batches (a minute or so, on each side) and transfer browned meat to a plate. Once all the beef is browned, add minced garlic to the pot and sauté until fragrant (about one minute). Add the broth, ginger, coconut aminos, sesame oil, onion powder, red pepper flakes, salt, and pepper. Add beef and any juices from the plate. Close the lid and manually set the time to 10 minutes. Meanwhile, steam the broccoli (either on the stove, in a bowl of water in the microwave, or simply purchase the ‘steam-in-a-bag variety). When the beef is done cooking, use the ‘quick release’ option to open the lid. Switch the IP back to “sauté” mode. Slowly stir in the arrowroot flour, using a fork to whisk it into the liquid. Add in broccoli and continue stirring as the sauce thickens. Remove beef and broccoli, with a slotted spoon, and plate as desired. Allow the remaining liquid to continue simmering as you work. Once thick and bubbling, pour the sauce over your bowls of beef. Garnish with pepper flakes, sesame seeds, and green onions.
- 1 can coconut milk, full fat
- 1 14.5oz can tomato sauce
- 2lbs chicken thighs, cubed
- 2 tablespoons ghee
- 1 teaspoon salt
- ¼ teaspoon cayenne pepper
- 2 tablespoons garam masala
- 2 tablespoons lemon juice
- 1 cinnamon stick
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoon fresh cilantro, chopped
- 1 tablespoon tapioca starch, optional (for thickening)
Place all ingredients (except for the cilantro) into the Instant Pot and use manual mode. Hit the “pressure cook” button (high pressure) and set time for 15minutes. When finished, remove the cinnamon stick and discard. To thicken the sauce, mix a small amount of tapioca starch with a bit of room temperature water. Add the mixture to the liquor and set the IP to “sauce” mode. Bring to a boil just until it thickens. Serve with a generous sprinkling of chopped cilantro
- 2 teaspoons Italian seasoning
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 2 teaspoons sea salt
- 2 teaspoons pepper
- 3lb beef pot roast (or sub chuck or shoulder roast)
- 1 tablespoon ghee
- 2 cups beef broth
- 2 sweet potatoes (or sub white potatoes or winter squash), peeled and cut into large chunks
- 1 onion, chopped into large chunks
- 6 stalks celery, chopped into large chunks
- 6 carrots, chopped into thick rounds
- 3 sprigs fresh rosemary, removed from stems and chopped
- 2 sprigs fresh thyme, removed from stems and chopped
First, prepare the seasoning by mixing the first five ingredients in a small bowl. Season the roast well on all sides. Next, press the “sauté” button on the Instant Pot and add ghee. Once hot, sear the roast on all sides (3-4 minutes each) until well browned. Next, pour in beef broth. Place potatoes, onion, celery, and carrots atop the roast and add fresh herbs and any leftover seasoning. Secure the lid and choose “manual” mode. Set for 60 minutes at high pressure. Once finished, shred the beef and serve with veggies and roast juices.
- 1.5 tablespoons olive oil, divided
- ½ cup onion, diced
- 1 red pepper, diced
- ½ cup celery, sliced
- 1 tablespoon garlic, minced
- 1lb 85/15 ground beef
- 4 teaspoons chili powder
- 1 tablespoon smoked paprika
- ¼ teaspoon cayenne pepper
- ⅛ teaspoon ground allspice
- 1 14.5oz can fire roasted tomatoes
- ½ cup water
- 2 tablespoons tomato paste
- 1 teaspoon sea salt
- Pinch of pepper
- 2 bay leaves
- ¼ cup parsley, chopped
Pour 1 tablespoon of oil into the Instant Pot and select “sauté” mode. Once hot, add the onion, pepper, celery, and garlic. Cook for about 3 minutes, or until soft. Add the remaining oil, along with the beef, and cook until it begins to turn brown (about 3-4 minutes). Be sure to drain the excess fat! Next, add chili powder, paprika, cayenne and allspice and cook until the beef is completely cooked through (no longer pink). Add remaining ingredients (except parsley) and stir until well combined. Seal the lid and switch to “manual” mode. Set for 10 minutes at high pressure. When finished, press “sauté” mode and cook-off any remaining liquid (2-4 minutes) until the chili reaches a desired consistency. Remove and discard the bay leaves and top with fresh, chopped parsley.
- 1 tablespoon cumin
- 1 tablespoon oregano
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon chili powder
- 1 tablespoon olive oil
- 1 medium onion, chopped
- ¼ cup pineapple juice or orange juice
- ¼ cup lime juice
- ¼ cup chicken stock
- 1lb boneless, skinless chicken breasts
- Fresh cilantro, chopped, for garnish
Start by mixing the cumin, oregano, salt and pepper, and chili powder together in a small bowl. Add the olive oil to the Instant Pot and press the “sauté” button. Once the oil is warm, add the onion. Use a wooden spoon to stir and cook until softened and fragrant (about 3 minutes). Add garlic and stir for another minute or so. Next, stir in juices and stock, along with the spice blend. Stir to combine. Add chicken to the IP and gently stir to coat. Switch to “manual” mode and set the timer for 8 minutes. Once finished, shred the chicken. Feel free to crisp further in a hot, well-oiled pan.
Serve any one of these scrumptious recipes over veggie rice (or use butter lettuce to turn the carnitas into “tacos”). And make sure to check back with Northern Fork’s blog posts for more ways to make scary-fast food a little…well…less scary.