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How to cook sweet potatoes on instant pot

Published: 30 June 2024
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Categories: Meal Prep

You might only eat sweet potatoes at Thanksgiving, but they are full of nutrients that make them worth having all year long. One sweet potato gives you 400% of the daily vitamin A; it helps keep your eyes healthy and your immune system, your body’s defense against germs. It’s also good for your reproductive system and organs like your heart and kidneys. 

Sweet potatoes are rich in the following: 

  • B vitamins
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

 Natural compounds called carotenoids give sweet potatoes their rich color. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage. 

When cooking sweet potatoes in the Instant Pot, start with similarly-sized potatoes to guarantee they are all evenly cooked. Add a trivet and water to the Instant Pot. You’ll start by adding one cup of water to the bottom of the Instant Pot, which is what creates the steam (and therefore the pressure) that cooks the potatoes. A trivet or steamer basket is just as important, which keeps the potatoes elevated above the water. 

And last but not least, use sweet potato size to determine cook time. You can cook any size of sweet potatoes in your Instant Pot. To get the tender, creamy potatoes you crave, plan a shorter cook time for small spuds and a longer one for the larger ones (more on this below!). 

Small sweet potatoes (6 to 8 ounces): 12 minutes under high pressure

Medium sweet potatoes (8 to 12 ounces): 18 minutes under high pressure

Large sweet potatoes (12 to 16 ounces): 25 minutes under high pressure

Ingredients

  • 4 sweet potatoes
  • 1 cup water

Preparation

  • Pierce the potatoes with a fork. Wash and scrub 4 similar-sized sweet potatoes, then pierce each one with a knife.
  • Set a heatproof trivet or steamer basket in an 6-quart Instant Pot or electric pressure cooker. Prepare the steamer insert and add water. Add 1 cup water and place the sweet potatoes on the trivet.
  • Cook under high pressure for 12 to 25 minutes. Lock the lid on and check that the valve is set to seal. Set to cook for 12 minutes under HIGH pressure for small potatoes (6 to 8 ounces each), 18 minutes under HIGH pressure for medium potatoes (8 to 12 ounces each), and 25 minutes under HIGH pressure for large potatoes (12 to 16 ounces each). It will take 7 to 10 minutes to come up to pressure.
  • Open the pressure cooker and remove the sweet potatoes. Naturally release the pressure. When the cook time is up, let the pressure naturally release for 10 minutes. Quick release any remaining pressure.

Enjoy!!

How to cook jackfruit

Published: 30 June 2024
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Categories: Meal Prep

Jackfruit is native to Southeast Asia and is known for its excellent flavor and multiple health benefits. Interestingly, It is the largest tree-borne fruit and can weigh up to 80 lbs (36kg). Jackfruit can grow up to 35 inches in length and reach a 21-inch diameter.

When consumed ripe, it has an exquisite sweet flavor, and its seeds may be roasted or boiled (which makes them taste a bit like chestnuts). Unripe Jackfruit has a pleasant fibrous texture that lends itself well to vegan dishes.

Jackfruit combines very well with various flavors and can mimic the texture of meat—but it all depends on how you prepare it.

Jackfruit is a good source of vitamin C and is rich in antioxidants. Low in calories and naturally fat- and sodium-free, it makes a healthy snack. Please don’t ignore the seeds; they are rich in thiamin and riboflavin and contain small amounts of minerals such as zinc, iron, calcium, and potassium.

Like any fruit, the best way to enjoy Jackfruit is fresh while it is sweet and juicy. The best way to prepare Jackfruit is boiled or roasted. It can also be pre-cooked: cook it for around half an hour to soften the flesh for sautéing. You can add it to smoothies, mixed with yogurt, or chopped and sprinkled it over ice cream; yum!!.

I keep the seed pods in a glass container, add them to my salads, and cook the flesh to accompany my quinoa, tacos, pita wraps, and even pizza topping.

Jackfruit seeds are delicious and are considered a delicacy in some Southeast Asian cultures.

You can also find Jackfruit on Amazon if you can’t find it in your fresh local market.

All right, let’s begin this journey!

Needed kitchen tools

  • Food processor
  • Cutting Table
  • Sharp knife
  • Disposable gloves
  • 5 quart casserole pan

Ingredients

  • A wheel of Jackfruit
  • Two bunches of green onions
  • Two onions
  • A bag of sweet peppers
  • Paprika
  • Cumin
  • Garlic
  • Capers
  • 4 cups of water
  • Coconut oil
  • One or two cubes of Vegetable bouillon

Preparation

  • Before learning how to eat Jackfruit, one must master the art of opening this tropical fruit. Jackfruit releases a very sticky sap, so it is wise to oil the fruit’s exterior, as well as all work surfaces and the blade of the knife you will be using. You can also learn how to cut other tropical fruits. After slicing it open, you’ll need to:
    • Remove its core with a knife
    • Then use your oiled hands to pull apart the fruit (which will lie hidden between flowery fibers)
    • It can be tricky, but with a bit of practice, you’ll be able to enjoy the sweet reward of jackfruit flesh.
  • Prepare a clean surface. Jackfruit has a sticky, white latex sap, so you’ll want to handle it on a surface that is easy to clean. Wear gloves and oil your knife to keep it from getting gummed up with sap. It’s a good idea to lay a sheet of plastic wrap down first.
  • Quarter the Jackfruit. Cut the Jackfruit in half lengthwise, then cut each piece in half again, so you have four parts.
  • Remove the core. The white core at the center of the Jackfruit is too tough to eat, so you’ll want to slice it off each of your quarters.
  • Remove the seeds and set them aside. They can be roasted later for a healthy snack.
  • Remove the fruit pods. Bend each piece of Jackfruit, so the fruits separate from the fibrous flesh.
  • Clean the fruit pods. Remove any fibrous pulp that clings to the fruit pods. You can eat them raw they are usually super sweet and tasty.
  • Put the flesh in your food processor at medium speed for one to two minutes or until it looks like ground meat, you know your food processor; you handle it in a way to accomplish this mission, haha
  • Once the flesh is processed, put it aside in a container
  • Put your casserole pan on the stove at medium heat
  • Put coconut oil, let it melt, and heat it a little
  • Add the green onions and the yellow onions and stir for 5 minutes or until they look transparent
  • Process the peppers, onions, and green onions on the food processor
  • Add the red peppers, garlic, and capers and mix with the onions; stir for 2 minutes
  • Take two cups of water and add the two cubes of vegetable bouillon plus the paprika and cumin; heat them in the microwave for 2 minutes
  • Add the Jackfruit to the casserole and mix it with the onions, red peppers, and capers
  • Mix them, and remember that heat has to be at a medium temperature
  • Add the two cups of water from the microwave
  • At this point, make sure the cooking is not too liquid that it becomes stir fry that you can use in salads, sandwiches, pitas, tacos, etc
  • Taste flavor with a small spoon, add salt at your preference, and keep cooking for 20 to 30 minutes; if the mix is too dry, add more water
  • When the preparation turns reddish and the taste is suitable for you, your Jackfruit is ready
  • Put the Jackfruit in a glass container and let it rest until it is a room temperature

I took some ideas and thoughts from the source below to complement my experience with Jackfruit; I have been eating this extraordinary and prodigious fruit for the last seven years.

https://www.finedininglovers.com/article/how-eat-jackfruit-tips-and-tricks-enjoy-tropical-fruit

Enjoy!!

Power Green Morning Juice

Published: 30 June 2024
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Categories: Power Juices & Desserts

✨ Kickstart your day with a burst of energy! Introducing my revitalizing Power Green Morning Juice, a vibrant elixir that will awaken your senses and nourish your body. 🍃🥭🍌

🌿 Ingredients:

– 1 ripe banana 🍌

– 1/2 cup of fresh celery 🌱

– 2 cups of nutrient-rich spinach 🥬

– 1 juicy mango 🥭

– A touch of ginger for that extra zing ✨

– A sprinkle of comforting cinnamon 🌟

– A drizzle of natural honey for a touch of sweetness 🍯

🍃 Directions:

1️⃣ In a blender, combine the banana, celery, spinach, mango, ginger, and a sprinkle of cinnamon.

2️⃣ Blend until smooth and creamy, ensuring all the ingredients are well incorporated.

3️⃣ Pour into a glass and drizzle with a touch of natural honey.

4️⃣ Stir gently and enjoy the vibrant colors and invigorating flavors!

🌞 Benefits:

✅ Packed with essential vitamins, minerals, and antioxidants.

✅ Supports immune function and digestion.

✅ Promotes healthy skin and overall wellness.

✅ Provides a natural energy boost.

💚 Tag someone who needs a refreshing start to their day! 💚

📸 Don’t forget to share your Power Green Morning Juice using #PowerGreenJuice for a chance to be featured! 🌿💪

Disclaimer: Consult your healthcare professional before making any dietary changes.

Power red morning juice

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

Start your day with a burst of energy and nourishment! This Power Morning Juice recipe is packed with vibrant flavors and wholesome ingredients to kickstart your morning. This invigorating blend of beets, strawberries, cilantro, ginger, and lemon will leave you feeling refreshed and ready to take on the day. Let’s dive into the recipe and experience the goodness it has to offer! 🍃💪

Ingredients:

– 2 beets

– 7 strawberries

– Small handful of cilantro

– 2 lemons

– 1-inch piece of raw ginger

– 1/4 teaspoon of cinnamon

– 1 tablespoon of honey (adjust to taste)

– 1 cup of water

Instructions:

1️⃣ Wash the beets, strawberries, cilantro, lemons, and ginger under running water. This ensures that your ingredients are clean and free from any impurities.

2️⃣ Peel and chop the beets and ginger. Removing the skin helps in achieving a smoother texture for the juice.

3️⃣ Remove stems from strawberries and cut them in half. This makes it easier for the blender to break them down.

4️⃣ Squeeze the lemons to extract their juice. Freshly squeezed lemon juice adds a zesty kick to the juice.

5️⃣ Combine beets, strawberries, cilantro, ginger, lemon juice, cinnamon, honey, and water in a blender. The combination of flavors creates a delightful and balanced taste.

6️⃣ Blend until smooth and well combined. The vibrant colors of the ingredients coming together indicate that your Power Morning Juice is almost ready!

7️⃣ Adjust sweetness with honey, if desired. Taste the juice and add more honey if you prefer a slightly sweeter flavor.

8️⃣ Pour into a glass and enjoy immediately. Freshly made juice ensures that you get the maximum nutrients and flavors.

💡 Tip: For a smoother texture, strain the juice through a fine mesh strainer. This step is optional but can be done if you prefer a silky consistency.

Remember to savor its nutrients by consuming it right away! The Power Morning Juice is most beneficial when enjoyed immediately after preparation.

Fuel your mornings with this powerhouse juice that revitalizes your body and boosts your well-being. Its abundance of vitamins and minerals will leave you feeling nourished and ready to conquer the day! Share this recipe with a friend who would love this nutritious start to their day! 🌈✨

Prep Time: 15 minutes

Cook Time: 9 minutes

Total Time: 24 minutes

  • Calories: 36
  • Carbohydrates: 9.25 grams
  • Fiber: 1 gram
  • Sugars: 7 grams
  • Protein: 0.5 grams

Morning Power Juice

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

Kickstart your day with this energizing Morning Power Juice! Packed with essential nutrients and a burst of tropical flavors, it’s the perfect way to fuel your morning routine.🍌🥭🍋🍍🍏💪

Ingredients:

– 2 ripe bananas 🍌

– 1 juicy mango 🥭

– 1 fresh celery stalk 🌿

– 1/2 cup of sweet pineapple 🍍

– 1 tangy lemon 🍋

– 1 crisp green apple 🍏

– 2 tbsp of ground cinnamon 🌿

Instructions:

1. Peel and slice the bananas and mango. Cut the celery stalk into smaller pieces.

2. In a blender, combine the bananas, mango, celery, pineapple, lemon juice (squeeze out the juice), green apple (cored and sliced), and ground cinnamon.

3. Blend all the ingredients until smooth and creamy.

4. Pour the juice into glasses and serve chilled.

5. Optionally, garnish with a slice of fresh lemon or a sprinkle of cinnamon for a touch of presentation.

Serving: 3 people

Enjoy the vibrant and refreshing flavors of this Morning Power Juice, and feel the energy radiate through your body! 💥💚

Pro tip: You can make a larger batch of this delicious juice and store it in the refrigerator for up to 24 hours. Shake well before serving if it separates. This juice is best enjoyed fresh, but if you’re on the go, pour it into a travel-friendly bottle and take it with you for a revitalizing boost anytime, anywhere! 🚀🌈

Prep Time: 15 minutes

Cook Time: 9 minutes

Total Time: 24 minutes

  • Calories: 139.5
  • Carbohydrates: 35.75 grams
  • Fiber: 4.9 grams
  • Sugar: 24.325 grams
  • Protein: 1.85 grams
  • Fat: 0.975 grams

Watermelon-Feta Mint Rolls with Balsamic Glaze

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

Looking for a refreshing and elegant summer treat? Try these Watermelon-Feta Mint Rolls with a drizzle of luscious balsamic glaze! Inspired by a viral TikTok recipe, these delightful bites are the perfect balance of sweet and savory. They’re not only visually stunning but also incredibly delicious. Here’s how to recreate this culinary masterpiece:

Ingredients:

– Fresh watermelon slices

– High-quality feta cheese, cut into rectangular blocks

– Fresh mint leaves

– Balsamic glaze

Instructions:

1. Begin by laying out the fresh watermelon slices on a clean surface. Choose ripe watermelon for the best flavor and texture.

2. Place a rectangular block of high-quality feta cheese on each watermelon slice. The creamy feta will beautifully contrast with the juicy watermelon.

3. Next, lay a few fresh mint leaves over the feta cheese. Mint adds a burst of freshness and complements the other flavors in the dish.

4. Gently roll up each watermelon slice, securing the ingredients inside. The watermelon acts as a natural wrapper, creating a visually appealing and delightful package.

5. Arrange the rolls on a serving platter, positioning them with care to showcase their vibrant colors and textures.

6. To elevate the flavor profile, generously drizzle the rolls with a rich balsamic glaze. The balsamic glaze adds a sweet and tangy dimension that ties all the ingredients together.

7. For an artistic touch, you can sprinkle some additional finely chopped mint leaves over the rolls. This will not only enhance the presentation but also provide an extra burst of minty aroma.

8. Now, your Watermelon-Feta Mint Rolls with Balsamic Glaze are ready to be enjoyed! Serve them as an elegant appetizer at your next summer gathering or simply savor them as a light and refreshing snack.

Capture the beauty of your creation by snapping a photo and sharing it on Instagram with the hashtag #GourmetSummerBites. Get ready to receive a flurry of likes and comments from your friends and followers who will be amazed by your culinary skills! 📸🍴

Oats and Banana cookies

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

🍪 Elevate Your Snacking Game with These Irresistible Oats and Banana Cookies! 🍌

Craving a guilt-free treat? Look no further! These homemade Oats and Banana Cookies are about to steal the spotlight at your next snack session. 🌟

Ingredients:

– 4 ripe bananas 🍌

– 2 cups of hearty oat flakes 🌾

– Decadent dark chocolate 🍫

– Crunchy chopped walnuts 🌰

– Sweet and shredded dried coconut 🥥

🔥 Oven Preheating: 350°F

🍽️ Grease Your Cookie Pan with Coconut Oil

Instructions:

1️⃣ Begin by preheating your oven to 350°F for that perfect bake.

2️⃣ Grease your cookie pan with a touch of coconut oil. It adds a delightful hint of tropical flavor!

3️⃣ Peel and mash those ripe bananas into a sweet, creamy consistency.

4️⃣ Carefully fold in the oats, using gentle, loving motions, until you have a dough-like mixture.

5️⃣ Now, your mixture should resemble dough heaven!

6️⃣ Shape the mixture into small, round balls and place them on your greased cookie pan. Flatten them slightly to create adorable cookie shapes.

7️⃣ Pop those cuties into the oven and bake for a tantalizing 25 minutes. Your kitchen will soon be filled with mouthwatering aromas!

8️⃣ While they’re baking to perfection, melt some luxurious dark chocolate.

9️⃣ As soon as your cookies are ready, drizzle them with the melted chocolate, sprinkle on the chopped walnuts for that satisfying crunch, and don’t forget the shredded dried coconut to transport your taste buds to paradise!

🕒 Allow them to cool for 30 minutes (if you can resist that long!), and get ready for a heavenly, guilt-free indulgence.

🤤 Dive into these Oats and Banana Cookies and let your taste buds thank you later! A treat that’s as easy to make as it is to enjoy. 😋

Coquito

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

Ingredients

  • 1 1/2 cups rum
  • 2 tbsp ground cinnamon
  • 1 can (14 oz) can sweetened condensed milk
  • 2 can (15 oz each) can cream of coconut (Coco Lopez)
  • 1 can (13.5 oz) can coconut milk (with thick coconut cream on top)
  • can (4 oz) evaporated milk
  • 1 teaspoon vanilla extract
  • 4 tablespoons shredded coconut, optional

Preparation

  • Put together in your blender the can ingredients (sweetened condensed milk, can cream of coconut, coconut milk, evaporated milk) plus the cinnamon and the vanilla
  • Start mixing in low speed
  • Mix for 2 minutes
  • Prepare a bottle with ¼ cup of rum, I use Bacardi white rum, but you can use your preferred brand
  • Pour in the mix until the bottle(s) is/are filled
  • This amount will be for bottles of 16 oz
  • You might have a total of 6 bottles

Note: Chill for at least 4 hours before serving to allow flavors to meld and coquito to thicken. (The coconut cream will thicken as it chills.)

Store in airtight container in refrigerator for up 2 weeks. Shake vigorously each time before serving!

Almond flour banana cake

Published: 30 June 2024
Written by admin
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Categories: Power Juices & Desserts

Ingredients:

– 3 ripe bananas, mashed

– 3 large eggs

– 1/4 cup honey or maple syrup

– 1/4 cup coconut oil, melted

– 1 teaspoon vanilla extract

– 2 cups almond flour

– 1 teaspoon baking powder

– 1/2 teaspoon baking soda

– 1/2 teaspoon cinnamon

– 1/4 teaspoon salt

– Optional: 1/2 cup chopped nuts (such as walnuts or pecans)

Green Peas Bread

Published: 30 June 2024
Written by admin
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Categories: Breads and Crepes

Green Peas Bread introduces a plethora of benefits through its innovative combination of soaked green peas, vegan yogurt, eggs, salt, and baking powder. This delightful creation not only tantalizes the taste buds with a symphony of flavors but also offers numerous health benefits. Green peas, known for their vibrant green hues, are rich in essential nutrients such as fiber, vitamins, and minerals. They contribute to digestive health, heart health, and weight management. Additionally, the inclusion of vegan yogurt adds a creamy texture while catering to dietary preferences. Eggs provide a source of high-quality protein and essential amino acids. A pinch of salt enhances flavor while baking powder ensures a light and fluffy texture. Overall, Green Peas Bread offers a delectable way to enjoy the nutritional goodness of green peas while savoring a unique culinary experience.

**Ingredients:**

– Soaked green peas (overnight for tenderness)

– Vegan yogurt

– Eggs

– Pinch of salt

– Baking powder

🌱 With just a handful of premium ingredients, we’ve created a masterpiece that will tantalize your taste buds. 🌟 Watch as the green peas, with their tender texture, blend effortlessly with the creamy vegan yogurt and eggs, creating a velvety mixture that’s as beautiful as it is delicious. 🥚💚

**Preparation Steps:**

1. Soak the green peas overnight to achieve the perfect tenderness.

2. In a blender, combine the soaked green peas, vegan yogurt, eggs, pinch of salt, and baking powder. Blend until you have a smooth and luscious green mixture.

3. Pour the prepared mixture into a loaf pan, ensuring it is evenly spread.

4. Preheat your oven to 350°F (175°C) and carefully place the loaf pan inside. Bake the Green Peas Bread for about 50 minutes, or until it rises gracefully and acquires a golden crust that adds a delightful crunch to every bite. 🍞🔥

💚 Each slice of this Green Peas Bread reveals a symphony of flavors, where the sweetness of green peas harmonizes with the tangy notes of vegan yogurt, while the eggs add a touch of richness, and the pinch of salt enhances the overall taste. 🎵🌟

🌿 Elevate your culinary journey with this gourmet creation and indulge in the enchanting flavors of Green Peas Bread. Trust us, you won’t be able to resist its captivating taste! 😍

📸 Snap a picture, take a bite, and let us know what you think! Don’t forget to tag us and use #GreenPeasBread for a chance to be featured! 📸✨

Get ready to embark on a gourmet adventure like no other! 🌿✨ Enjoy the delightful Green Peas Bread and share this incredible recipe with your loved ones. Happy baking! 🍃🥖

Prep Time: 15 minutes

Cook Time: 9 minutes

Total Time: 24 minutes