Among other benefits, black beans may help strengthen bones; they contain quercetin and saponins, which can protect the heart, and also have around 114 kilocalories per half-cup. The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of several severe medical conditions and help your body process calories more effectively.

Source:

• Everything you need to know about black beans
• Black Beans: Health Benefits, Nutrition Facts, and How to Prepare Them

Ingredients:

• 1/2 butter lettuce
• 1 cup dry black beans, rinsed and sorted
• 1/4 medium white or yellow onion, skin on (NOT chopped — keep in a wedge // optional)
• 1 tbsp of paprika (optional)
• 1 tbsp of turmeric (optional)
• 1/2 tsp sea salt
• 1 cup vegetable broth (or sub water)
• 2 cups water

Preparation:

1. Add beans, onion, paprika, turneric (optional), salt, vegetable broth, and water to the Instant Pot.
2. Pressure cook on high for 30 minutes (it will take about 8 minutes for the Instant Pot to pressurize before cooking begins).
3. Then let the beans rest in the pot for 20 minutes so the steam can dissipate naturally (this means you don’t push any buttons — we recommend setting another time so you’ll remember to remove the lid after 20 minutes).
4. Carefully remove the lid once the steam has fully escaped.
5. The beans should be tender and perfectly cooked, but if they’re not that’s usually caused by having old beans or hard water – you can seal the lid again and pressure cook on high for an additional 10-20 minutes, or until they’re tender.
6. Remove onion and strain off any excess cooking liquid (or sauté for 10 minutes with the lid off, stirring frequently, to evaporate excess liquid).

 Let me know your comments after tasting them.

How to Cook Chickpeas in the Instant Pot

I will show you how to cook chickpeas in the Instant Pot using two different methods, with both soaked and un-soaked dry beans. Soaking the beans ahead of time means your cooking time will be much faster, but it also involves planning, so it is up to you what your preferred method is after reading these steps. 

I remember my grandmother saying that I needed to soak my beans overnight before cooking them to remove some of the indigestible sugars that cause gas and bloating. I haven’t felt a difference either way when I eat them. 

If you prefer to soak your beans but forgot to do it the night before, there’s another way– the quick-soak method. Cover 1 cup of dried beans with 3 cups of water and cook them in the Instant Pot for 2 minutes. Let the pressure release naturally for 10 minutes, then move the steam release valve to the vent to release any remaining pressure. Rinse and drain the beans, and now they’re ready to cook as if they’ve been soaked overnight. Use fresh cooking water and follow the directions below. 

Do not add salt to your cooking water until AFTER the beans are tender, as salt can restrict the cooking process. If you’d like to make seasoned chickpeas, it is recommended to cook them until they are tender, then add any seasoning of your choice. 

The pressure cooker makes the cooking process fast & easy!

PREP TIME: 10 minutes

COOK TIME: 50 minutes

PRESSURE RELEASE: 10 minutes

TOTAL COOKING TIME: 1 hour 10 minutes

SERVINGS 6 cups

Ingredients

1 pound dried chickpeas (about 2 1/4 cups)

6 cups water

Instructions

SOAKED METHOD

Cover the chickpeas with 3 inches of water in a large bowl and let them soak for 8 hours overnight; I often leave my beans covered with water inside the pot instead of in a large bowl. On the next day, drain the chickpeas and add them to your Instant Pot bowl. 

Cover the soaked chickpeas with 6 cups of water and secure the lid, moving the steam release valve to SEALING. Select the “Manual” or “Pressure Cook” button and cook at high pressure for 12 minutes, then allow the pressure to release naturally for 10 minutes. When the screen reads LO:10, move the steam release valve to VENTING to release the remaining pressure.

When the floating valve in the lid drops, it’s safe to remove the lid. Test the chickpeas for tenderness by mashing one against the pot’s side with a fork. Use the cooked beans right away, or store them in 1 1/2 cup portions in the fridge or freezer to replace a can of chickpeas in recipes. 

NO-SOAK METHOD:

Cover the dry chickpeas with 6 cups of water and secure the lid, moving the steam release valve to SEALING. Select the “Manual” or “Pressure Cook” button, cook at high pressure for 60 minutes, and then allow the pressure to release naturally for 10 minutes. When the screen reads LO:10, move the steam release valve to VENTING to release the remaining pressure.

When the floating valve in the lid drops, it’s safe to remove the lid. Test the chickpeas for tenderness by mashing one against the pot’s side with a fork. Use the cooked beans right away, or store them in 1 1/2 cup portions in the fridge or freezer to replace a can of chickpeas in recipes. 

NUTRITION

Calories: 275kcal | Carbohydrates: 45g | Protein: 14g | Fat: 4g | Sodium: 30mg | Potassium: 661mg | Fiber: 13g | Sugar: 8g | Vitamin A: 50IU | Vitamin C: 3.1mg | Calcium: 87mg | Iron: 4.7mg

How to Cook Chickpeas in the Instant Pot

Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It’s also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes.

To know about more health benefits of eggplant click here.

PREP TIME: 5 minutes

COOK TIME: 50 minutes

PRESSURE RELEASE: 10 minutes

TOTAL COOKING TIME: 55 minutes

Ingredients

• one1-2 poundsglobe eggplant
• 1 tablespoonsea salt
• 4-6tablespoons olive oil

Instructions

• Set your oven to Pre-heat to 400 °F. Wash the eggplant on the outside.
• Cut the eggplant into slices.
• Put 2-3 tbsp of olive oil over each slice.
• Sprinkle with the flaked sea salt.
• Roast in the oven for 40-45 minutes, until the eggplant starts to brown and soften.
• Once the eggplant is soft, turn on your broil oven option. You can flip the eggplant and broil the eggplant on the other side. 
• Remove and cool so that it’s just warm to the touch. Scoop out the interior of the eggplant and use as desired. 

NUTRITION

Calories: 275kcal | Carbohydrates: 49g | Protein: 14g | Fat: 82g | Sodium: 581mg

Boiling shrimp is one of the speediest and easiest methods of cooking shrimp. They’re perfect for classic salads, shrimp cocktails, salsa, pasta, sushi, and more! Shrimp cooks quickly; the secret is to take them out before they turn elastic and then cool them down to stop the cooking process. 

Why boil them instead of cooking them on a stove? It keeps well at room temperature, making it perfect for sitting out on a platter of shrimp cocktails while entertaining. Here’s our simple method. 

You ask yourself how to boil shrimp. The cook time is just 2 minutes until they are pink and cooked through! You’ll have to factor in the time to boil a large pot of water. And if you’re using shrimp with the shell on (which we recommend), you’ll need to remove the shells after cooking them. The overall time it takes for the entire process is about 15 to 20 minutes. 

Ingredients:

1 pound of large shrimp, I buy the wild-caught sold in my closest farmers market

Kosher salt

Lemon

Preparation:

You’ll bring a large pot of salted water to a boil with some fresh lemon juice. Once boiling, add the shrimp until pink and cooked; remember about 2 minutes. Remove the shrimp to an ice bath, water bowl, and ice. This process will stop the cooking immediately, leaving the shrimp perfectly tender. If you cooked the shrimp with the shell on, remove it — but if you’re serving for a shrimp cocktail, leave the tails on.

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!!

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.

Enjoy!!