أفضل 10 وجبات فورية صديقة للكيتو

حليب جوز الهند الكفير

تحتوي وصفة الكفير بحليب جوز الهند على كمية صغيرة من السكر للمساعدة في تخمير حليب جوز الهند إلى الكفير ، لكنها خيار رائع لأولئك الذين يتبعون نظام كيتو الغذائي المعدل. استخدم هذا السائل كسائل في حبوب أساسها جوز الهند مصنوعة من رقائق جوز الهند غير المحلاة والمكسرات المفرومة وحفنة صغيرة من التوت الطازج. سيوفر التوت كمية صغيرة من الكربوهيدرات ، لكنها ستساعد في موازنة الوجبة وإعطائها قوامًا أكثر إرضاءً.

وظيفة القدر الفوري: الزبادي

الأدوات الخاصة: ميزان حرارة سريع القراءة ، برطمانات تخزين زجاجية

يناسب الأنظمة الغذائية: خالي من الغلوتين ، كيتو ، نباتي ، نباتي

وقت التحضير: 5 دقائق

وقت الطهي: 17 ساعة

المحصول: 9 حصص

مكونات

علبتان 13.5 أونصة من كريمة جوز الهند غير المحلاة

ملعقتان كبيرتان من زبادي جوز الهند مع مستنبتات نشطة حية أو 1 كبسولة (فارغة) مسحوق بروبيوتيك

2 ملاعق كبيرة شراب القيقب

2 ملاعق صغيرة جيلاتين غير منكه

الاتجاهات

أضف كريمة جوز الهند إلى القدر الفوري ، وأغلق الغطاء ، واضغط على إعداد الزبادي مرتين ، حتى تظهر الشاشة غليان. قم بتأمين الغطاء.

عندما يصدر Instant Pot صوتًا ، أزل الغطاء وافحص درجة الحرارة ؛ يجب أن يقرأ 180 درجة على الأقل. إذا لم يحدث ذلك ، اضبطه على Sauté واستمر في التسخين حتى تصل إلى 180 درجة.

في حوض المطبخ الخاص بك ، قم بعمل حمام جليدي يناسب إناءك. ضع القدر في الحمام المثلج. قلّب باستمرار حتى يصل الحليب إلى نطاق درجة حرارة من 105 إلى 110 درجة. ثم اخفقي زبادي جوز الهند أو مسحوق البروبيوتيك وشراب القيقب والجيلاتين. استمر في الخفق لمدة 1 دقيقة.

امسح قاع الإناء حتى يجف. أعده إلى القدر الفوري وقم بتأمين الغطاء.

اضغط على إعداد الزبادي ، واضبط الوقت لمدة 16 ساعة ، واضغط على ابدأ.

عندما يكتمل الكفير ، أضف الماء المغلي إلى برطمانات التخزين. اتركيه لمدة 5 دقائق ، ثم أفرغي الماء واتركي البرطمانات تجف في الهواء. صب الكفير في البرطمانات ، وقم بتأمين الأغطية وخزنها في الثلاجة لمدة تصل إلى 10 أيام أو في الفريزر لمدة تصل إلى شهر واحد.

كلما طالت مدة تخمير الكفير ، زادت احتمالية وصوله إلى قوام رقيق يشبه الزبادي.

تجنب استخدام العسل كمُحلي. سوف تتنافس البكتيريا الموجودة في العسل مع البروبيوتيك.

يُمزج التوت الطازج بعد اكتمال الكفير ويُخزن لمدة تصل إلى 3 أيام. إذا كنت تفضل منتجًا أكثر سمكًا ، فحاول الخفق في ملعقة صغيرة من طحين التابيوكا قبل التبريد.

بيض مسلوق

إذا كنت من محبي البيض ، فسيظل مسموحًا لك بالاستمتاع به في نظام كيتو الغذائي! البيض هو خيار غني بالمغذيات يتزاوج بشكل مثالي مع بعض الخضروات منخفضة الكربوهيدرات ، مثل البروكلي المفروم والسبانخ والفطر! يمكنك أيضًا إضافة بعض جبن الشيدر واللحم المفروم لوجبة غنية بالبروتين. وصفة البيض المسلوق لدينا هي مكان رائع للبدء.

خاصية القدر الفوري: بخار (عالي) ، سريع التحرير

أدوات خاصة: أكواب سيليكون

يناسب الأنظمة الغذائية: خالي من الغلوتين ، كيتو ، متوسطي ، نباتي

وقت التحضير: لا شيء

وقت الطهي: 4 دقائق

المحصول: 4 حصص

مكونات

4 بيضات كبيرة

1 كوب ماء

الاتجاهات

رش 4 أكواب مافن سيليكون مع رذاذ الطبخ وكسر بيضة واحدة في كل حامل أكواب مافن.

ضع أكواب المافن على الركيزة. صب الماء في القدر وانزل الركيزة برفق في القدر. قم بتأمين الغطاء واضبطه على Steam (عالي). اضبط الوقت على 4 دقائق.

عند الانتهاء من الطهي ، اضغط على إلغاء و Quick Release للتنفيس.

باستخدام ملعقة ، أخرج البيض بعناية من البطانة.

للحصول على صفار بيض أكثر تماسكًا ، قم بزيادة وقت الطهي إلى 5 دقائق. للحصول على بيض مسلوق أكثر نعومة ، قلل وقت الطهي إلى 3 دقائق.

مرق اللحم البقري

Avoid paying the high price for a glorified bone broth at your local market, and make your own in your Instant Pot. Our Beef Bone Broth recipe is an excellent way to bring rich flavor to the low-carbohydrate soups that tend to be prominent on the keto diet. Plus, bone broth is a great source for many vitamins and minerals because of the bone used to flavor the broth.

Instant Pot function: Pressure Cook (High), Keep Warm (On), Natural Release

Special tools: Glass storage jars

Fits diets: Gluten-Free, Keto, Mediterranean

Prep time: None

Cook time: 2 hours

Yield: 10 servings

Ingredients

3 pounds beef bones

3 large carrots, chopped

3 celery stalks, chopped

1 large onion, chopped

1/2 teaspoon dried thyme

1/4 cup parsley

1 bay leaf

1/4 teaspoon peppercorns

2-1/2 quarts filtered water

Directions

Combine the bones, carrots, celery, onion, thyme, parsley, bay leaf, and peppercorns in the Instant Pot; then pour the filtered water over the top.

Secure the lid and set to Pressure Cook (High) and Keep Warm (On) or use the Soup/Broth setting. Set the time for 120 minutes using the +/– button and press Start.

When cooking completes, do a Natural Release of the pressure for 30 minutes.

Carefully remove the pot from the Instant Pot with oven mitts. Strain the stock with a colander into a clean bowl, and discard the bones and vegetables. Store in the refrigerator up to 5 days or in the freezer up to 4 months.

You can use onion skins, celery stems, and the tops of celery in stock.

To make a rich and robust beef stock roast the bones in the oven for an hour at 400 degrees.

Beef Bone Broth

Avoid paying the high price for a glorified bone broth at your local market, and make your own in your Instant Pot. Our Beef Bone Broth recipe is an excellent way to bring rich flavor to the low-carbohydrate soups that tend to be prominent on the keto diet. Plus, bone broth is a great source for many vitamins and minerals because of the bone used to flavor the broth.

Instant Pot function: Pressure Cook (High), Keep Warm (On), Natural Release

Special tools: Glass storage jars

Fits diets: Gluten-Free, Keto, Mediterranean

Prep time: None

Cook time: 2 hours

Yield: 10 servings

Ingredients

3 pounds beef bones

3 large carrots, chopped

3 celery stalks, chopped

1 large onion, chopped

1/2 teaspoon dried thyme

1/4 cup parsley

1 bay leaf

1/4 teaspoon peppercorns

2-1/2 quarts filtered water

Directions

Combine the bones, carrots, celery, onion, thyme, parsley, bay leaf, and peppercorns in the Instant Pot; then pour the filtered water over the top.

Secure the lid and set to Pressure Cook (High) and Keep Warm (On) or use the Soup/Broth setting. Set the time for 120 minutes using the +/– button and press Start.

When cooking completes, do a Natural Release of the pressure for 30 minutes.

Carefully remove the pot from the Instant Pot with oven mitts. Strain the stock with a colander into a clean bowl, and discard the bones and vegetables. Store in the refrigerator up to 5 days or in the freezer up to 4 months.

You can use onion skins, celery stems, and the tops of celery in stock.

To make a rich and robust beef stock roast the bones in the oven for an hour at 400 degrees.

Seasoned Pulled Pork

Our Seasoned Pulled Pork recipe is very rich, mainly from the fattier pork shoulder used in the recipe. The recipe suggests pairing this with a simple coleslaw, which traditionally is high in fat from mayonnaise. But if you’re on the keto diet, we recommend pairing this recipe with low-carbohydrate veggies to add more fiber to your diet and prevent some of the unfortunate side effects of a high-fat diet, like constipation.

Instant Pot function: Pressure Cook (Normal), Keep Warm (Off), Natural Release

Special tools: Meat thermometer

Fits diets: Gluten Free, Keto

Prep time: 5 minutes

Cook time: 1-1/2 hours

Yield: 12 servings

Ingredients

2 tablespoons blackened seasoning

2 teaspoons garlic powder

1 teaspoon onion powder

1 teaspoon paprika

1/2 teaspoon ground black pepper

1/4 teaspoon salt

4 pounds bone-in pork shoulder

2 cups chicken broth

1 bay leaf

Directions

In a large bowl, mix together the blackened seasoning, garlic powder, onion powder, black pepper, and salt. Add the pork shoulder, and rub the spices into the pork shoulder, covering the entire surface area.

Place the seasoned pork shoulder into the inner pot of the Instant Pot. Top with the remaining spices from the bowl. Pour the chicken broth over the top, add in the bay leaf, and secure the lid.

Set the valve to Sealing and select Pressure Cook (Normal) and Keep Warm (Off), using the +/– button to set the time to 90 minutes.

The final internal temperature of the pork should reach 145 degrees. When cooking completes, do a Natural Release of the pressure for 25 minutes.

Switch the valve to Venting and allow the remaining pressure (if any) to release. Remove the lid and discard the bone, bay leaf, and any excess visible fat from the inner pot.

Using two large forks, begin to shred the pork directly into the broth and spice mixture. Serve immediately.

For a smaller pork shoulder, adjust the time accordingly with the estimate of 22 minutes per pound.

Serve with cabbage slaw on top of a Hawaiian sweet roll or on its own over a salad for a keto-friendly option.

Switch up your seasonings and add your favorite spice blend! If you’re using barbecue sauce, wait until the final stages of serving to add.

Carne Guisada

Though Carne Guisada is traditionally served with tortillas, to remain keto compliant you can serve it alongside some butterleaf lettuce or spoon it into a halved avocado. Avocados are a nutrient-rich food that helps to provide satiety alongside the better-for-you fats that aren’t found in meats.

Instant Pot function: Pressure Cook (High), Keep Warm (On), Natural Release, Sauté (High)

Fits diets: Gluten-Free, Keto

Prep time: 10 minutes

Cook time: 39 minutes

Yield: 8 servings

Ingredients

3 pounds beef stew meat, cubed

2 cups beef stock

2 tablespoons tomato paste

1 tablespoon dried oregano

1 teaspoon cumin

4 garlic cloves, chopped

1 large onion, chopped

1 large green bell pepper, chopped

1-1/2 teaspoons salt

2 tablespoons cornstarch

2 tablespoons cold water

Directions

Place the cubed stew meat into the Instant Pot and add the beef stock, tomato paste, oregano, cumin, cloves, onion, bell pepper, and salt. Stir to combine the ingredients, and secure the lid.

Press Pressure Cook (High) on the Instant Pot, adjust the time to 35 minutes using the +/– button, with Keep Warm (On). Do a Natural Release of the pressure for 15 minutes.

Using a slotted spoon, remove the meat to a serving bowl.

In a small bowl, whisk together the cornstarch and water.

Press Sauté (High) and, while whisking, add in the cornstarch slurry. Bring the sauce to a low simmer about 4 minutes; then ladle over the meat and serve.

If you prefer a smoother gravy, use an immersion blender or regular blender to blend the gravy before serving. Work in small batches with a towel over the top of the blender. Serve with flour tortillas or over rice, mashed potatoes, or cauliflower rice.

Korean Beef Bulgogi Bowl

Our Korean Beef Bulgogi Bowl recipe does call for sugar, but to remain keto compliant, you can substitute the brown sugar with stevia or monk fruit. This delicious recipe can certainly fit into your low-carb meal plan when paired with a simple cauliflower rice. Cauliflower rice is a freezer-friendly staple, so you won’t have to spend hours in the kitchen ricing your own.

Instant Pot function: Sauté (High), Pressure Cook (High), Keep Warm (Off), Quick Release

Prep time: 5 minutes

Cook time: 13 minutes

Yield: 4 servings

Ingredients

1/3 cup filtered water

1/4 cup low-sodium soy sauce

2 tablespoons rice wine vinegar

2 tablespoons packed brown sugar

2 teaspoons sesame oil

1 teaspoon ground ginger

2 tablespoons cornstarch

1-1/4 pounds lean ground beef

1/2 small onion, chopped

1 teaspoon minced garlic

2 cups chopped bell peppers

2 cups cooked brown rice, divided

2 cups Basic Brown Rice

1 stalk of green onion, chopped, for garnish

1/2 teaspoon red pepper flakes, for garnish

4 teaspoons Sriracha, for garnish

Directions

In a small bowl, whisk together the water, soy sauce, rice wine vinegar, brown sugar, sesame oil, ginger, and cornstarch. Set aside.

Press Sauté (High) on the Instant Pot and add the ground beef. When the beef begins to brown (about 3 minutes), add in the onion, garlic, and bell peppers. Continue to cook for 5 minutes. When finished, press Cancel.

Stir in the sauce and select Pressure Cook (High) and Keep Warm (Off), adjust the timer to 5 minutes using the +/– button, and secure the lid. Ensure the vent is set to Sealing.

When the cooking completes, press Cancel, remove the lid, stir, and portion into 4 bowls, served over 1/2 cup of Brown Jasmine Rice. Garnish as desired with green onion, red pepper flakes, and Sriracha.

To make the recipe keto compliant, substitute a sugar replacement for the brown sugar. Because sugar substitutes are sweeter than sugar, use half the amount. Then serve with cauliflower rice.

Use a tamari sauce in place of soy to make the recipe gluten-free.

Korean Beef Bulgogi Bowl

Our Korean Beef Bulgogi Bowl recipe does call for sugar, but to remain keto compliant, you can substitute the brown sugar with stevia or monk fruit. This delicious recipe can certainly fit into your low-carb meal plan when paired with a simple cauliflower rice. Cauliflower rice is a freezer-friendly staple, so you won’t have to spend hours in the kitchen ricing your own.

Instant Pot function: Sauté (High), Pressure Cook (High), Keep Warm (Off), Quick Release

Prep time: 5 minutes

Cook time: 13 minutes

Yield: 4 servings

Ingredients

1/3 cup filtered water

1/4 cup low-sodium soy sauce

2 tablespoons rice wine vinegar

2 tablespoons packed brown sugar

2 teaspoons sesame oil

1 teaspoon ground ginger

2 tablespoons cornstarch

1-1/4 pounds lean ground beef

1/2 small onion, chopped

1 teaspoon minced garlic

2 cups chopped bell peppers

2 cups cooked brown rice, divided

2 cups Basic Brown Rice

1 stalk of green onion, chopped, for garnish

1/2 teaspoon red pepper flakes, for garnish

4 teaspoons Sriracha, for garnish

Directions

In a small bowl, whisk together the water, soy sauce, rice wine vinegar, brown sugar, sesame oil, ginger, and cornstarch. Set aside.

Press Sauté (High) on the Instant Pot and add the ground beef. When the beef begins to brown (about 3 minutes), add in the onion, garlic, and bell peppers. Continue to cook for 5 minutes. When finished, press Cancel.

Stir in the sauce and select Pressure Cook (High) and Keep Warm (Off), adjust the timer to 5 minutes using the +/– button, and secure the lid. Ensure the vent is set to Sealing.

When the cooking completes, press Cancel, remove the lid, stir, and portion into 4 bowls, served over 1/2 cup of Brown Jasmine Rice. Garnish as desired with green onion, red pepper flakes, and Sriracha.

To make the recipe keto compliant, substitute a sugar replacement for the brown sugar. Because sugar substitutes are sweeter than sugar, use half the amount. Then serve with cauliflower rice.

Use a tamari sauce in place of soy to make the recipe gluten-free.

Turkey and Mushroom Meatloaf

Nothing is worse than showing up to an event without something to eat! That’s why our prep-ahead Turkey and Mushroom Meatloaf can be a keto follower’s best friend for a weekend away. Going camping? Cook ahead and modify by using an almond flour in place of the breadcrumbs. Reheat to 165 degrees (yes, you can do this over an open flame in the woods), and you’ll have a nourishing meal (not out of a package) in a matter of minutes.

Instant Pot function: Sauté (High), Pressure Cook (High), Keep Warm (Off), Natural Release

Special tools: Three 4-inch loaf pans

Fits diets: Gluten-Free, Keto, Mediterranean

Prep time: 10 minutes

Cook time: 45 minutes

Yield: 6 servings

Ingredients

1 teaspoon extra-virgin olive oil

1/4 small onion, chopped

1 teaspoon minced garlic

3 large white mushrooms, finely diced

1 pound lean ground turkey

1 large egg

1 teaspoon Italian seasoning

1/2 teaspoon ground black pepper

1/8 teaspoon salt

1 tablespoon fresh chopped basil

1/2 cup whole-wheat breadcrumbs

6 tablespoons barbecue sauce

1 cup water

Directions

Press Sauté (High) on the Instant Pot, and place the oil in the inner pot. Add the onion, garlic, and mushrooms. Sauté for 10 minutes, until the mushrooms are tender. Press Cancel.

In a large bowl, combine the mushroom mixture with the ground turkey. Add in the egg, Italian seasoning, pepper, salt, basil, and breadcrumbs. Mix until uniformly combined. Liberally spray three 4-inch aluminum loaf pans with cooking spray. Divide the turkey mixture evenly into the loaf pans and top each loaf with 2 tablespoons of barbecue sauce.

Cover the loaf pans with aluminum foil. Rinse the inner pot and dry the outside. Place the insert back into the Instant Pot, and pour the water in. Position the metal trivet on the bottom and place 2 loaf pans on top; place the remaining loaf pan horizontally across the bottom pans. Close the lid and set to Sealing.

Press Pressure Cook (High) and Keep Warm (Off), and use the +/– button to set the timer to 35 minutes. When cooking completes, do a Natural Release of the pressure for 5 minutes, and then use Quick Release to remove the remaining pressure.

Remove the foil from the loaf pans, slice and serve.

These make an excellent freezer-friendly meal to enjoy later. Just reheat until the internal temperature of the meatloaf is 165 degrees.

Garlic Green Beans and Tomatoes

Green beans are non-starchy vegetables (along with artichokes, bok choy, cabbage, celery, mushrooms, and spinach — think of vegetables that grow aboveground.) Though tomatoes are a bit higher in carbohydrates, when eaten in moderation, they can absolutely fit into a keto diet! Pair our Garlic Green Beans and Tomatoes recipe with any meat, and we promise, you’ll be satiated and satisfied!

Instant Pot function: Pressure Cook (High), Keep Warm (On), Quick Release

Fits diets: Gluten-Free, Mediterranean, Vegan, Vegetarian

Prep time: 5 minutes

Cook time: 1 minute

Yield: 6 servings

Ingredients

1/2 cup water

1 pound fresh green beans, ends removed

2 cloves garlic, minced

1 lemon, zested and juiced

1/4 cup extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon onion powder

1 small red onion, thinly sliced

1 cup halved cherry tomatoes

Directions

Place the water into the inner pot of the Instant Pot. Add the green beans. Cover with the lid, set the valve to Sealing, and press Pressure Cook (High) and Keep Warm (Off). Adjust the time to 0 minutes using the +/– button.

Meanwhile, in a small bowl, whisk together the garlic, lemon zest, lemon juice, olive oil, salt, pepper, and onion powder.

When the cooking completes, do a Quick Release, and immediately place the green beans in an ice bath for 1 minute. (This helps retain the bright green color and halts the cooking process.)

In a serving bowl, toss the green beans, red onions, and cherry tomatoes together. Drizzle with the dressing, toss, and serve.

Use fresh asparagus instead of green beans for a seasonal twist.

1

Cheese Fondue with Jalapeños

Our Cheese Fondue with Jalapeños is a party-friendly appetizer that you and your friends on the keto bandwagon can enjoy! Serve this recipe alongside celery sticks, cauliflower, radishes, or even rolled meats. Remember, though: This is a pretty high-sodium dish, so be mindful of your portions and drink lots of water.

Instant Pot function: Pressure Cook (High), Keep Warm (Off), Quick Release

Special tools: Instant Pot–friendly casserole dish

Fits diets: Gluten-Free, Keto, Vegetarian

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 8 servings

Ingredients

One 12-ounce can cheese soup

1/2 cup plain Greek yogurt

8 ounces shredded reduced-fat cheddar cheese

One 8-ounce canned diced jalapeño

1/2 teaspoon garlic powder

1 tablespoon yellow mustard

1/2 teaspoon paprika

1/4 teaspoon ground black pepper

1/4 teaspoon salt

1-1/2 cups water

1/4 cup chopped parsley, for garnish

Crusty bread, for serving

Tortilla chips, for serving

Directions

In a medium bowl, mix the cheese soup, yogurt, cheddar cheese, jalapeño, garlic powder, yellow mustard, paprika, pepper, and salt. Pour into an Instant Pot–friendly casserole dish and cover tightly with foil.

Press Pressure Cook (High) and Keep Warm (Off), and set the timer for 10 minutes using the +/– button.

Add the water to the base of the metal pot insert and place the metal trivet over the water. Position the pan on top of the trivet and secure the lid. Set the valve to Sealing.

When the cooking completes, press Cancel. Use Quick Release to remove the pressure.

Carefully remove the pan from the Instant Pot and discard the foil. Stir the cheese fondue one more time, and garnish with parsley.

Serve with crusty bread or tortilla chips, or use as a topping for tacos, nachos, or burgers.

If you prefer less-spicy foods, you can omit the jalapeños.

1

Cheese Fondue with Jalapeños

Our Cheese Fondue with Jalapeños is a party-friendly appetizer that you and your friends on the keto bandwagon can enjoy! Serve this recipe alongside celery sticks, cauliflower, radishes, or even rolled meats. Remember, though: This is a pretty high-sodium dish, so be mindful of your portions and drink lots of water.

Instant Pot function: Pressure Cook (High), Keep Warm (Off), Quick Release

Special tools: Instant Pot–friendly casserole dish

Fits diets: Gluten-Free, Keto, Vegetarian

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 8 servings

Ingredients

One 12-ounce can cheese soup

1/2 cup plain Greek yogurt

8 ounces shredded reduced-fat cheddar cheese

One 8-ounce canned diced jalapeño

1/2 teaspoon garlic powder

1 tablespoon yellow mustard

1/2 teaspoon paprika

1/4 teaspoon ground black pepper

1/4 teaspoon salt

1-1/2 cups water

1/4 cup chopped parsley, for garnish

Crusty bread, for serving

Tortilla chips, for serving

Directions

In a medium bowl, mix the cheese soup, yogurt, cheddar cheese, jalapeño, garlic powder, yellow mustard, paprika, pepper, and salt. Pour into an Instant Pot–friendly casserole dish and cover tightly with foil.

Press Pressure Cook (High) and Keep Warm (Off), and set the timer for 10 minutes using the +/– button.

Add the water to the base of the metal pot insert and place the metal trivet over the water. Position the pan on top of the trivet and secure the lid. Set the valve to Sealing.

When the cooking completes, press Cancel. Use Quick Release to remove the pressure.

Carefully remove the pan from the Instant Pot and discard the foil. Stir the cheese fondue one more time, and garnish with parsley.

Serve with crusty bread or tortilla chips, or use as a topping for tacos, nachos, or burgers.

If you prefer less-spicy foods, you can omit the jalapeños.

1

Spiced Walnuts and Cashews

Need to satisfy a sweet tooth but recognize that keto means saying no to your favorite desserts? Then our Spiced Walnuts and Cashews recipe is a great go-to. Walnuts are rich in omega-3 fatty acids, a heart-healthy fat that has shown to have many promising effects within the body. When preparing this recipe, you can swap the maple with commonly approved sugar substitutes on the keto diet, like stevia, monk fruit, erythritol, or xylitol.

A word of caution, though: If you’re new to sugar substitutes, be mindful of portions and see how your body responds. Some people report tummy troubles upon eating sugar substitutes.

Instant Pot function: Sauté (High), Pressure Cook (High), Keep Warm (Off), Quick Release

Fits diets: Gluten-Free, Keto, Mediterranean, Vegan, Vegetarian

Prep time: None

وقت الطهي : 26 دقيقة

المحصول: 12 حصة

مكونات

1/4 كوب من شراب القيقب النقي

1 ملعقة صغيرة فانيليا

1 ملعقة صغيرة قرفة مطحونة

1 ملعقة صغيرة كركم مطحون

1/2 ملعقة صغيرة جوزة الطيب المطحون

1/4 ملعقة صغيرة فلفل حريف

2 كوب من أنصاف الجوز النيء

1 كوب كاجو نيء

1/3 كوب ماء

1/2 كوب توت بري مجفف

2 ملاعق طعام من بذور السمسم

ملح 1/2 ملعقة صغيرة

الاتجاهات

اضغط على Sauté (عالي) في وعاء التحضير الفوري. أضيفي إلى القدر المعدني شراب القيقب والفانيليا والقرفة والكركم وجوزة الطيب والفلفل. يقلب ويضاف ببطء الجوز والكاجو ، ويطهى لمدة 4 دقائق.

اضغط على إلغاء . أضف الماء وحركه وأغلق الغطاء. اضبط الصمام على الختم ، واضغط على طباخ الضغط (مرتفع ) واحتفظ بالدفء (إيقاف) ، واضبط المؤقت على 8 دقائق باستخدام الزر +/–. في هذه الأثناء ، سخني الفرن إلى 300 درجة.

عند اكتمال الطهي ، اضغط على إلغاء واستخدم التحرير السريع لإزالة الضغط.

ضعي ورقة زبدة مطوية على صينية خبز ورشها برذاذ الطبخ. نضيف التوت البري وبذور السمسم والملح إلى القدر ونمزجهم مع المكسرات.

انشر خليط الجوز على صينية الخبز. ضعيها في الفرن واخبزيها لمدة 8 دقائق ، وحركيها ، ثم اخبزيها لمدة 6 دقائق المتبقية. نخرجه من الفرن ونتركه يبرد لمدة 10 دقائق. تخدم.

لجعل هذه الوصفة متوافقة مع الكيتو ، استخدم 2 إلى 3 قطرات من فاكهة الراهب أو مستخلص ستيفيا بدلاً من شراب القيقب النقي.

اشترِ المكسرات النيئة من صناديق السوائب واحفظها في الفريزر للحصول على نضارة مثالية.

استخدم اللوز والجوز للمكسرات واستبدل قطع المانجو المجففة بالتوت البري.