Healthy Cooking: The Ultimate Guide to INSTANT POT, AIR FRYER, SOUS VIDE Three Books in 1 With Delicious Recipes

Discover how to prepare healthy alternatives to some of your favorite meals and take the guesswork out of preparing heal

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Healthy Cooking: The Ultimate Guide to INSTANT POT, AIR FRYER, SOUS VIDE Three Books in 1 With Delicious Recipes

Table of contents :
INSTANT POT PRESSURE COOKER
Introduction
Chapter 1: Instant Pot Pressure Cooker
What is an Instant Pot Pressure Cooker?
Benefits of Using an Instant Pot Pressure Cooker
The Buttons
Clean Your Instant Pressure Cooker
Chapter 2: Pressure Cooking
When Buying an Instant Pot Pressure Cooker
Basic Structure of an Instant Pot Pressure Cooker
Guide to Instant Pot Pressure Cooker Cooking
Working States Instant Pot Pressure Cookers:
Instant Pot Pressure Cooker Safety Features
Safety Precautions
Trouble-shooting
Maintenance
Chapter 3: Let’s Cook; Recipes
Breakfast
Coconut Cornmeal Porridge
Strawberry Cream Oatmeal
Coconut Rice Pudding
Cranberry Apricot Steel-Cut Oats
Egg Stuffed Bell Pepper
Latte Cut Oats
Peppers Morning Hash
Cornmeal Porridge
Strawberry Compote
Bread Pudding
Black Bean and Egg Casserole
Morning Frittatas
Beans Rice Mix
Orange Marmalade Oatmeal
Garlic Eggs
Oatmeal with Pistachios
Quinoa with Bananas
Korean Steamed Eggs
Eggs with Herbs de Provence
Eggs Mushroom Casserole
Almond Quinoa Meal
Spinach Hash
Vanilla Rice Pudding
Chapter 4: Vegetables and Side Dishes
Spaghetti Squash
Cucumber Quinoa Salad
Quinoa Brussels Sprout Salad
Mushrooms with Butternut Squash
Seasoned Potatoes
Maple-glazed Brussel Sprouts
Mayo Potato Salad
Quinoa Mushroom Salad
Instant Sweet Potato
Instant Pot Mac & Cheese
Quinoa Tomato Salad
Brussels Sprout Salad
Lime Potatoes
Sauce Dipped Spinach
Honey-glazed Carrots
Nutritious Chickpea Bowl
Fresh Kale Salad
Steamed Garlic Broccoli
Wine-glazed Mushrooms
Steamed Artichoke
Green Beans with Tomatoes
Avocado Quinoa Salad
Pepper Salad
Asparagus Sticks
Instant Mashed Potato
Potato & Cauliflower Mash
Green Beans Salad
Tasty Corn Cobs
Vegetable Chickpea Salad
Boiled Bok Choy
Garlic with White Beets
Italian Potato Salad
Chapter 5: Soups, Stews and Chilies
Tomato Soup
Potato and Corn Soup
Chicken and Kale Soup
Green Bean Soup
Pork and Cabbage Soup
Chicken and Mushroom Stew
Beef and Veggie Stew
Mixed Veggie Stew
Beef with Beans Chili
Three Beans Mix Chili
Full Meal Turkey Soup
Gourmet Mexican Beef Soup
Beef Soup
Bacon and Veggie Soup
Broccoli Soup
Carrot Soup
Coconut Chicken Stew
Lamb Pepper Stew
Pepper Chicken Chili
Ground Turkey Chili
Pork and Beef Chili
Bacon Tomato Chili
Spinach Lentil Soup
Zuppa Toscana
Minestrone Soup
Chicken Tortilla Soup
Japanese Ramen Soup
Barley Soup
Coconut Celery Soup
Cauliflower Butternut Soup
Chinese Congee
Cheesy Leek Soup
Chapter 5: Beef, Lamb and Pork
Beef Mushroom Stroganoff
Eastern Lamb Stew
Garlic Beef Sirloin
Lamb Meat Balls
Traditional Country Steak
Peppers Lamb
Healthy Prime Rib
Bacon Lamb Chili
Sauce Glazed Lamb Chops
Turmeric Beef Steaks
Lamb Shanks
Cheesy Beef Meatballs
Coconut Lamb Curry
Japanese Beef Bowl
Beef & Bacon Casserole
Lamb and Zucchini Curry
Beef Potato Tots
Juicy Lamb Leg
Mexican Butter Beef
Greek Style Lamb
Beef Broccoli Stew
Beef and Pork Gumbo
Wine Glazed Short Ribs
Spicy Minced Meat
Beef Pot Roast
Beef Carne Asada
Lamb Chop Irish Stew
Pork Lettuce Wraps
Picante Lamb Chops
Pork with Calabacita Squash
Instant Pork Thai Curry
Jamaican Pork Roast
Smokey BBQ Pork Ribs
Cauliflower Tourtiere
Spice Pork Ribs
Pork Bo Kho
Cheese Pork Schnitzel
Saucy Pork Brisket
Pork Sausages with Mushrooms
Peppercorns Beef
Pork Roast Tacos
Chapter 6: Chicken Meals
Spicy Chicken
Cheesy Chicken
Chicken and Shirataki Noodles
Teriyaki Chicken
Chicken Thighs with Turmeric and Cumin
Lemon Garlic Chicken
Fried Chicken
Honey Bourbon Chicken
Conclusion
Air Fryer Cookbook
Introduction
Chapter 1: What Does an Air Fryer Do?
Different Types of Air Fryers
Benefits of the air fryer
How to use your air fryer
What air fryer should you use?
Early Mistakes to Avoid
Chapter 2: Breakfast Recipes
Orange-Flavored Cupcakes
Blueberry Oat Bars
Potato and Spinach Omelet
Air-Fried Sourdough Sandwiches
Mango Bread
Greek-Style Frittata
Cheddar Hash Browns
Cherry and Almond Scones
French Toast with Vanilla Filling
Bacon & Egg Muffins
Banana and Hazelnut Muffins
Broccoli Cheese Quiche
Cinnamon French Toast Sticks
Sausage and Egg Casserole
Chili Hash Browns
Buttered Eggs in Hole
Breakfast Muffins with Walnuts
Paprika Rarebit
Breakfast Banana Bread
Chorizo Spanish Frittata
Zucchini Muffins
Onion and Cheese Omelet
Grilled Cheese
Air Fried Shirred Eggs
Crustless Mediterranean Quiche
Prosciutto, Mozzarella and Egg in a Cup
Meat Cheesy Omelet
Raspberry and Vanilla Pancakes
Berry Breakfast Puff
Sweet Bread Pudding with Raisins
Traditional Cooked Egg
Vanilla Toast
Flaxseed Porridge
Breakfast Sandwich
Sausage Frittata with Parmesan
Cinnamon Flavored Grilled Pineapples
Japanese Omelet
Blueberry Cream Cheese with French Toast
Clean Breakfast Sandwich
Bread Cups Omelet
Air Fried Calzone
Parsnip Hash Browns
Spicy Egg and Bacon Wraps
Mock Stir Fry
German Pancake
Grilled Apple and Brie Sandwich
Turkey and Mushroom Sandwich
Garlicky Chicken on Green Bed
Baked Kale Omelet
Craving Cinnamon Toast
Toasted Herb and Garlic Bagel
Feta Breakfast
Cheesy Omelet
Caprese on Toast
Italian Sausage Patties
Mac and Cheese
Prosciutto and Mozzarella Bruschetta
Chapter 3: Poultry Recipes
Chinese Stuffed Chicken Recipe
Chicken and Asparagus Recipe
Chinese Chicken Wings Recipe
Creamy Chicken, Peas and Rice
Chicken and Green Onions Sauce Recipe
Chicken Cacciatore Recipe
Herbed Chicken Recipe
Chinese Duck Legs Recipe
Chicken and Creamy Mushrooms Recipe
Chicken Breasts and Tomatoes Sauce
Chicken Parmesan Recipe
Chicken Salad Recipe
Chicken & Parsley Sauce
Mexican Chicken Recipe
Chicken and Lentils Casserole Recipe
Chicken Thighs and Baby Potatoes
Cheese Crusted Chicken Recipe
Fried Japanese Duck Breasts
Duck and Veggies Recipe
Chicken Wings and Mint Sauce Recipe
Honey Duck Breasts Recipe
Chicken and Cauliflower Rice Mix Recipe
Turkey Quarters and Veggies Recipe
Chicken Thighs and Apple
Fall Fried Chicken
Duck Breasts Recipe
Duck and Plum Sauce Recipe
Chicken and Simple Coconut Sauce Recipe
Marinated Duck Breasts Recipe
Chicken Breasts with Passion Fruit Sauce
Turkey, Mushrooms and Peas Casserole
Chicken and Creamy Veggie Mix Recipe
Cider Glazed Chicken Recipe
Duck Breasts with Red Wine and Orange Sauce Recipe
Coconut Creamy Chicken
Duck and Cherries Recipe
Easy Duck Breasts Recipe
Duck and Tea Sauce Recipe
Chicken and Radish Mix Recipe
Quick Creamy Chicken Casserole Recipe
Duck Breasts with Endives Recipe
Chicken and Garlic Sauce Recipe
Lemony Chicken
Pepperoni Chicken Recipe
Chicken and Chestnuts Mix Recipe
Chicken Tenders and Flavored Sauce Recipe
Duck Breast with Fig Sauce Recipe
Greek Chicken Recipe
Duck Breasts and Raspberry Sauce Recipe
Chicken and Peaches Recipe
Chicken and Capers Recipe
Tea Glazed Chicken Recipe
Chicken and Spinach Salad Recipe
Chicken Breasts and BBQ Chili Sauce Recipe
Chicken Thighs Recipe
Chicken and Black Olives Sauce Recipe
Chicken and Apricot Sauce Recipe
Duck Breasts And Mango Mix Recipe
Veggie Stuffed Chicken Breasts Recipe
Chapter 4: Fish and Seafood Recipes
Chinese Cod Fillets
Cod Fillets with Leeks
Rosemary Shrimp Kabobs
Simple Balsamic Cod Fillets
Chili Salmon Fillets
Shrimp and Veggie Mix
White Fish and Peas
Cod and Lime Sauce
Flavored Salmon Fillets
Herbed Tuna
Creamy Shrimp and Mushrooms
Maple Salmon
Salmon and Balsamic Orange Sauce
Pistachio Crusted Cod
Roasted Cod and Parsley
Salmon and Fennel
Salmon Fillets and Pineapple Mix
Easy Salmon Fillets and Bell Peppers
Coconut Cod Fillets
Salmon and Orange Vinaigrette
Sea Bass Paella
Easy Coconut Shrimp
Tiger Shrimp Mix
Hot Shrimp Mix
Butter Shrimp Mix
Salmon and Capers
Snapper Mix
Simple Trout Mix
Cilantro Trout Fillets
Salmon and Jasmine Rice
Salmon and Carrots
Spicy Cod
Air Fried Salmon
Salmon Steaks Mix
Chinese Trout Bites
Simple Trout
Mussels Bowls
Mussels and Shrimp
Clams and Potatoes
Parmesan Clams
Saffron Shrimp Mix
Shrimp and Corn
Simple Shrimp
Shrimp and Tomatoes
Chili Tomato Shrimp
Pea Pods and Shrimp Mix
Shrimp Mix
Shrimp and Spaghetti
Butter Flounder Fillets
Tarragon Shrimp
Shrimp, Crab and Sausage Mix
Squid Mix
Squid and Peas
Garlicky Squid
Shrimp and Chestnut Mix
Baby Shrimp Salad
Trout and Almond Butter Sauce
Baked Cod
Lime Salmon
Salmon and Blackberry Sauce
Shrimp and Zucchini Mix
Chapter 5: Vegetable Recipes
Peppers Stuffed with Beef Recipe
Fried Leeks Recipe
Okra and Corn Salad Recipe
Flavored Fennel Recipe
Chard and Sausage Recipe
Beet, Tomato and Goat Cheese Mix Recipe
Brussels Sprouts and Tomatoes Mix Recipe
Spinach Pie Recipe
Stuffed Baby Peppers Recipe
Cherry Tomatoes Skewers Recipe
Broccoli Salad Recipe
Beet Salad and Parsley Dressing Recipe
Eggplant and Garlic Sauce Recipe
Flavored Fried Tomatoes Recipe
Herbed Eggplant and Zucchini Mix Recipe
Mexican Peppers Recipe
Balsamic Artichokes Recipe
Artichokes and Special Sauce Recipe
Chapter 6: Meat Recipes
Spiced Pork Chops
Chinese Pork and Broccoli Mix
French Beef Mix
Beef and Mushroom Mix
Oregano Pork Chops
Crusted Rack of Lamb
Coconut Pork Mix
Creamy Pork and Sprouts
Pork and Chives Mix
Beef and Wine Sauce
Lamb Chops and Dill
Mustard Pork Chops
Beef Roast and Grapes
Sage Pork Mix
Beef Roast
Tarragon Pork Loin
Beef and Celery Mix
Chinese Beef Mix
Pork and Bell Pepper Mix
Lamb and Beans
Pork Chops and Spinach Mix
Ground Beef Mix
Smoked Pork Roast
Pork and Cauliflower Mix
Pork and Bell Peppers
Beef and Peas
Conclusion
SOUS VIDE COOKBOOK
Introduction
Chapter 1: What Is Sous Vide?
The History Of Sous Vide
Why Go Through the Trouble to Use Sous Vide Cooking?
Sous Vide Appliances
Sous Vide Packaging
Chapter 2: Tips and Tricks for Success in Sous Vide Cooking
How Sous Vide Works
Cooking Sous Vide Safety
Some advantages of using Sous Vide
Health benefits of Sous Vide
Sous Vide Cooking Time and Temperature Guidelines
Beef
Pork
Chicken
Fish
Vegetables
Fruit
Chapter 3: Appetizers
Spicy Bacon
Broccoli in Oyster Sauce
Button Mushrooms & Parmesan
Brussel Sprouts Teriyaki
Omelette with Herbs & Parmesan
Chicken Fajitas
Parmesan & Turkey Bites with Pesto
Salmon & Avocado Bites
Salmon & Tartar Toasts
Poached Eggs Toast
Beef Meatballs
French Style Escargots
Cheese Spread
Shrimp Wraps
Delicious Crab Dip
Mexican Stuffed Mushrooms
Italian Chicken Wings
Cheesy Artichoke Dip
Simple Oysters
Parmesan Salmon Bites
Chapter 4: Vegetables
Cream of Corn Soup
Cold Pea & Yogurt Soup
Potato & Curry Soup
Carrot & Celery Soup
Butter Potatoes
Garlic Brussels Sprouts
Mixed Vegetables with Butter
Mashed Potatoes
Cabbage Wedges
Assorted Mushrooms with Herbs and Sour Cream
Asparagus
Butter Carrots
Asian Style Eggplants
Butter Corn on the Cob
Spicy Chinese Style Green Beans
Chapter 5: Fruits
Rosemary Apricots
Vanilla Pears
Cinnamon Apples
Poached Sugar Plums
Tangerine Ice Cream
Citrus Confit
Raspberry Compote
Strawberry Jam
Peach and Orange Jam
Blueberry Jam
Chapter 6: Fish
Salmon Gravlox
Salmon Teriyaki
Ginger Salmon
Salmon in Orange & Butter Sauce
Oriental Soy & Ginger Fish
Cod in Hollandaise Sauce
Lemon Cod with Garlic and Capers
Spicy Cobbler
Blue Cheese Fish
Trout in White Wine
Trout with Pesto & Lemon Juice
Sea Bass
Garlic & Herbs Cod
Coconut Cream Sea Bass
Thai Tom Yum Fish
Chapter 7: Seafood
Butter Shrimps
Garlic Shrimps
Shrimps Cajun
Oriental Shrimp Salad
Butter Scallops
Shrimp Penne
Lobster Provencal
Blue Cheese Lobster Tails
Lobster Roll
Lobster Cajun Spaghetti
Aromatic Shrimps
Drunken Mussels
Garlic Squid
Hong Kong Style Squid with Teriyaki Sauce
Seafood Mix with Tomato, Wine and Parsley
Chapter 8: Chicken
Curry Chicken & Bacon Wraps
Honey Turkey & Bacon Wraps
Chicken Meatballs with Herbs and Tomato Sauce
Turkey Curry Meatballs
Duck Leg Confit
Caramelized Chicken Teriyaki
Simple Chicken Breast
Chicken Breast with Lemon and French Herbs
Chicken Breast with Mushroom Sauce
Italian Chicken Marsala
Chapter 9. Lamb
Lamb Shank Cooked in Red Wine
Lamb Chops with Honey Mustard Sauce
Lamb Shank with Wine Sauce and Rosemary
Lamb Shoulder
Sliced Lamb Shoulder with Jalapeno Sauce
Plain Lamb Shank with Cranberry Sauce
Leg of Lamb with Smoked Paprika
Garlic & Butter Lamb Chops
Party Lamb Dips with Lime
Glazed Lamb Leg
Chapter 10. Beef
Beef Tenderloin
Striploin Steak
Beef Burgers
Ribeye Steak in Mushroom Sauce
Butter Steak
Meatballs with Herbs and Tomato Sauce
Pumpkin Meatballs
Veal Cheeks in Red Wine
Beef Stroganoff
Beef Bourguignon
Chapter 11. Pork
Roasted Sausages
Ginger & Parsley Ham
Japanese Style Pork Chops
Rosemary Pork
Roasted Garlic Pork Chops
Pork Tenderloin with Shallots, Garlic and Herbs
BBQ Pork
Chili Pork Chops
Sherry Braised Pork Ribs
Beer Braised Pork Ribs
Chapter 12. Desserts
Time to prepare: 10 min
Vanilla Pears
Lemon Curd
Almond Vanilla Pudding
Chocolate Pudding
Pear & Lingberry Pie
Apple & Cinnamon Pie
Spicy Custard Crème
Crème Brulee
Apricot and Cranberry Pie
Orange Yogurt
Raspberry & Honey Yogurt
Apple Yogurt with Raisins
White Chocolate Mousse
Dark Chocolate Mousse
Sous Vide Espresso Ice Cream
Carrot Pudding
Strawberry Stew
Apple Stew
Espresso Pudding
Easy Lemon Pudding
Chocolate Cream
Pear Stew
Rice Pudding
Blueberry Stew
Chapter 13. Rubs and Sauces
Bearnaise Sauce
Jalapeno Sauce
Hot Tomato Sauce
Cheddar Cheese Sauce
Blue Cheese Sauce
Cranberry Sauce
Hollandaise Sauce
Thyme Garlic and Lemon Sous Vide Rub
Hot Cayenne & Mustard Sous Vide Rub
Paprika Sous Vide Rub
Easy Cranberry Sauce
Famous Hollandaise Sauce
Jalapeno Sauce
Rich Mango Sauce
Spiced Tomato and Cocoa Sauce
Flavored Teriyaki Sauce
Mint Sauce
Rosemary Lemon Sauce
Pineapple and Soy Sauce
Worcestershire Sauce Mix
Chapter 14: Eggs
Coffee Shop Egg White Bites
Deconstructed Quiche Lorraine
Smoked Salmon Eggs Benedict
French Herb Omelette
Simple Shakshuka
Devilled Eggs Nicoise
Cheesy Grits & Eggs
Huevos Rancheros
Bar-Style Pink Pickled Eggs
Manhattan Pastrami Scramble
Chapter 15: Sous Vide Side Dish
Sous Vide Asparagus Mix
Easy Okra Mix
Eggplant Salsa
Broccoli and Tomatoes Mix
Beets and Radish Salad
Green Beans and Tangerine Sauté
Coconut Squash Mix
Italian Veggie Salad
Cauliflower Mash
Mushroom Salad
Chapter 16: Cocktails & Infusions
Orange-Anise Bitters
Mulled Wine
Watermelon Mint Vodka Infusion
Peach Infused Bourbon
Rummy Eggnog
Lime-Ginger Gin Tonic
Mocha Coffee Liqueur
“Barrel-Aged” Negroni
Conclusion

Citation preview

Healthy Cooking The Ultimate Guide to

INSTANT POT, AIR FRYER, SOUS VIDE

Three Books in 1 With Delicious Recipes

By ESTELLA FRANCO

Table of Contents INSTANT POT PRESSURE COOKER Introduction Chapter 1: Instant Pot Pressure Cooker What is an Instant Pot Pressure Cooker? Benefits of Using an Instant Pot Pressure Cooker The Buttons Clean Your Instant Pressure Cooker Chapter 2: Pressure Cooking When Buying an Instant Pot Pressure Cooker Basic Structure of an Instant Pot Pressure Cooker Guide to Instant Pot Pressure Cooker Cooking Working States Instant Pot Pressure Cookers: Instant Pot Pressure Cooker Safety Features Safety Precautions Trouble-shooting Maintenance Chapter 3: Let’s Cook; Recipes Breakfast Coconut Cornmeal Porridge Strawberry Cream Oatmeal Coconut Rice Pudding Cranberry Apricot Steel-Cut Oats Egg Stuffed Bell Pepper Latte Cut Oats Peppers Morning Hash Cornmeal Porridge Strawberry Compote Bread Pudding Black Bean and Egg Casserole Morning Frittatas Beans Rice Mix Orange Marmalade Oatmeal Garlic Eggs

Oatmeal with Pistachios Quinoa with Bananas Korean Steamed Eggs Eggs with Herbs de Provence Eggs Mushroom Casserole Almond Quinoa Meal Spinach Hash Vanilla Rice Pudding Chapter 4: Vegetables and Side Dishes Spaghetti Squash Cucumber Quinoa Salad Quinoa Brussels Sprout Salad Mushrooms with Butternut Squash Seasoned Potatoes Maple-glazed Brussel Sprouts Mayo Potato Salad Quinoa Mushroom Salad Instant Sweet Potato Instant Pot Mac & Cheese Quinoa Tomato Salad Brussels Sprout Salad Lime Potatoes Sauce Dipped Spinach Honey-glazed Carrots Nutritious Chickpea Bowl Fresh Kale Salad Steamed Garlic Broccoli Wine-glazed Mushrooms Steamed Artichoke Green Beans with Tomatoes Avocado Quinoa Salad Pepper Salad Asparagus Sticks Instant Mashed Potato Potato & Cauliflower Mash Green Beans Salad Tasty Corn Cobs Vegetable Chickpea Salad

Boiled Bok Choy Garlic with White Beets Italian Potato Salad Chapter 5: Soups, Stews and Chilies Tomato Soup Potato and Corn Soup Chicken and Kale Soup Green Bean Soup Pork and Cabbage Soup Chicken and Mushroom Stew Beef and Veggie Stew Mixed Veggie Stew Beef with Beans Chili Three Beans Mix Chili Full Meal Turkey Soup Gourmet Mexican Beef Soup Beef Soup Bacon and Veggie Soup Broccoli Soup Carrot Soup Coconut Chicken Stew Lamb Pepper Stew Pepper Chicken Chili Ground Turkey Chili Pork and Beef Chili Bacon Tomato Chili Spinach Lentil Soup Zuppa Toscana Minestrone Soup Chicken Tortilla Soup Japanese Ramen Soup Barley Soup Coconut Celery Soup Cauliflower Butternut Soup Chinese Congee Cheesy Leek Soup Chapter 5: Beef, Lamb and Pork Beef Mushroom Stroganoff

Eastern Lamb Stew Garlic Beef Sirloin Lamb Meat Balls Traditional Country Steak Peppers Lamb Healthy Prime Rib Bacon Lamb Chili Sauce Glazed Lamb Chops Turmeric Beef Steaks Lamb Shanks Cheesy Beef Meatballs Coconut Lamb Curry Japanese Beef Bowl Beef & Bacon Casserole Lamb and Zucchini Curry Beef Potato Tots Juicy Lamb Leg Mexican Butter Beef Greek Style Lamb Beef Broccoli Stew Beef and Pork Gumbo Wine Glazed Short Ribs Spicy Minced Meat Beef Pot Roast Beef Carne Asada Lamb Chop Irish Stew Pork Lettuce Wraps Picante Lamb Chops Pork with Calabacita Squash Instant Pork Thai Curry Jamaican Pork Roast Smokey BBQ Pork Ribs Cauliflower Tourtiere Spice Pork Ribs Pork Bo Kho Cheese Pork Schnitzel Saucy Pork Brisket Pork Sausages with Mushrooms

Peppercorns Beef Pork Roast Tacos Chapter 6: Chicken Meals Spicy Chicken Cheesy Chicken Chicken and Shirataki Noodles Teriyaki Chicken Chicken Thighs with Turmeric and Cumin Lemon Garlic Chicken Fried Chicken Honey Bourbon Chicken Conclusion

Air Fryer Cookbook Introduction Chapter 1: What Does an Air Fryer Do? Different Types of Air Fryers Benefits of the air fryer How to use your air fryer What air fryer should you use? Early Mistakes to Avoid Chapter 2: Breakfast Recipes Orange-Flavored Cupcakes Blueberry Oat Bars Potato and Spinach Omelet Air-Fried Sourdough Sandwiches Mango Bread Greek-Style Frittata Cheddar Hash Browns Cherry and Almond Scones French Toast with Vanilla Filling Bacon & Egg Muffins Banana and Hazelnut Muffins Broccoli Cheese Quiche Cinnamon French Toast Sticks Sausage and Egg Casserole Chili Hash Browns Buttered Eggs in Hole

Breakfast Muffins with Walnuts Paprika Rarebit Breakfast Banana Bread Chorizo Spanish Frittata Zucchini Muffins Onion and Cheese Omelet Grilled Cheese Air Fried Shirred Eggs Crustless Mediterranean Quiche Prosciutto, Mozzarella and Egg in a Cup Meat Cheesy Omelet Raspberry and Vanilla Pancakes Berry Breakfast Puff Sweet Bread Pudding with Raisins Traditional Cooked Egg Vanilla Toast Flaxseed Porridge Breakfast Sandwich Sausage Frittata with Parmesan Cinnamon Flavored Grilled Pineapples Japanese Omelet Blueberry Cream Cheese with French Toast Clean Breakfast Sandwich Bread Cups Omelet Air Fried Calzone Parsnip Hash Browns Spicy Egg and Bacon Wraps Mock Stir Fry German Pancake Grilled Apple and Brie Sandwich Turkey and Mushroom Sandwich Garlicky Chicken on Green Bed Baked Kale Omelet Craving Cinnamon Toast Toasted Herb and Garlic Bagel Feta Breakfast Cheesy Omelet Caprese on Toast

Italian Sausage Patties Mac and Cheese Prosciutto and Mozzarella Bruschetta Chapter 3: Poultry Recipes Chinese Stuffed Chicken Recipe Chicken and Asparagus Recipe Chinese Chicken Wings Recipe Creamy Chicken, Peas and Rice Chicken and Green Onions Sauce Recipe Chicken Cacciatore Recipe Herbed Chicken Recipe Chinese Duck Legs Recipe Chicken and Creamy Mushrooms Recipe Chicken Breasts and Tomatoes Sauce Chicken Parmesan Recipe Chicken Salad Recipe Chicken & Parsley Sauce Mexican Chicken Recipe Chicken and Lentils Casserole Recipe Chicken Thighs and Baby Potatoes Cheese Crusted Chicken Recipe Fried Japanese Duck Breasts Duck and Veggies Recipe Chicken Wings and Mint Sauce Recipe Honey Duck Breasts Recipe Chicken and Cauliflower Rice Mix Recipe Turkey Quarters and Veggies Recipe Chicken Thighs and Apple Fall Fried Chicken Duck Breasts Recipe Duck and Plum Sauce Recipe Chicken and Simple Coconut Sauce Recipe Marinated Duck Breasts Recipe Chicken Breasts with Passion Fruit Sauce Turkey, Mushrooms and Peas Casserole Chicken and Creamy Veggie Mix Recipe Cider Glazed Chicken Recipe Duck Breasts with Red Wine and Orange Sauce Recipe

Coconut Creamy Chicken Duck and Cherries Recipe Easy Duck Breasts Recipe Duck and Tea Sauce Recipe Chicken and Radish Mix Recipe Quick Creamy Chicken Casserole Recipe Duck Breasts with Endives Recipe Chicken and Garlic Sauce Recipe Lemony Chicken Pepperoni Chicken Recipe Chicken and Chestnuts Mix Recipe Chicken Tenders and Flavored Sauce Recipe Duck Breast with Fig Sauce Recipe Greek Chicken Recipe Duck Breasts and Raspberry Sauce Recipe Chicken and Peaches Recipe Chicken and Capers Recipe Tea Glazed Chicken Recipe Chicken and Spinach Salad Recipe Chicken Breasts and BBQ Chili Sauce Recipe Chicken Thighs Recipe Chicken and Black Olives Sauce Recipe Chicken and Apricot Sauce Recipe Duck Breasts And Mango Mix Recipe Veggie Stuffed Chicken Breasts Recipe Chapter 4: Fish and Seafood Recipes Chinese Cod Fillets Cod Fillets with Leeks Rosemary Shrimp Kabobs Simple Balsamic Cod Fillets Chili Salmon Fillets Shrimp and Veggie Mix White Fish and Peas Cod and Lime Sauce Flavored Salmon Fillets Herbed Tuna Creamy Shrimp and Mushrooms Maple Salmon

Salmon and Balsamic Orange Sauce Pistachio Crusted Cod Roasted Cod and Parsley Salmon and Fennel Salmon Fillets and Pineapple Mix Easy Salmon Fillets and Bell Peppers Coconut Cod Fillets Salmon and Orange Vinaigrette Sea Bass Paella Easy Coconut Shrimp Tiger Shrimp Mix Hot Shrimp Mix Butter Shrimp Mix Salmon and Capers Snapper Mix Simple Trout Mix Cilantro Trout Fillets Salmon and Jasmine Rice Salmon and Carrots Spicy Cod Air Fried Salmon Salmon Steaks Mix Chinese Trout Bites Simple Trout Mussels Bowls Mussels and Shrimp Clams and Potatoes Parmesan Clams Saffron Shrimp Mix Shrimp and Corn Simple Shrimp Shrimp and Tomatoes Chili Tomato Shrimp Pea Pods and Shrimp Mix Shrimp Mix Shrimp and Spaghetti Butter Flounder Fillets Tarragon Shrimp

Shrimp, Crab and Sausage Mix Squid Mix Squid and Peas Garlicky Squid Shrimp and Chestnut Mix Baby Shrimp Salad Trout and Almond Butter Sauce Baked Cod Lime Salmon Salmon and Blackberry Sauce Shrimp and Zucchini Mix Chapter 5: Vegetable Recipes Peppers Stuffed with Beef Recipe Fried Leeks Recipe Okra and Corn Salad Recipe Flavored Fennel Recipe Chard and Sausage Recipe Beet, Tomato and Goat Cheese Mix Recipe Brussels Sprouts and Tomatoes Mix Recipe Spinach Pie Recipe Stuffed Baby Peppers Recipe Cherry Tomatoes Skewers Recipe Broccoli Salad Recipe Beet Salad and Parsley Dressing Recipe Eggplant and Garlic Sauce Recipe Flavored Fried Tomatoes Recipe Herbed Eggplant and Zucchini Mix Recipe Mexican Peppers Recipe Balsamic Artichokes Recipe Artichokes and Special Sauce Recipe Chapter 6: Meat Recipes Spiced Pork Chops Chinese Pork and Broccoli Mix French Beef Mix Beef and Mushroom Mix Oregano Pork Chops Crusted Rack of Lamb Coconut Pork Mix

Creamy Pork and Sprouts Pork and Chives Mix Beef and Wine Sauce Lamb Chops and Dill Mustard Pork Chops Beef Roast and Grapes Sage Pork Mix Beef Roast Tarragon Pork Loin Beef and Celery Mix Chinese Beef Mix Pork and Bell Pepper Mix Lamb and Beans Pork Chops and Spinach Mix Ground Beef Mix Smoked Pork Roast Pork and Cauliflower Mix Pork and Bell Peppers Beef and Peas Conclusion

SOUS VIDE COOKBOOK Introduction Chapter 1: What Is Sous Vide? The History Of Sous Vide Why Go Through the Trouble to Use Sous Vide Cooking? Sous Vide Appliances Sous Vide Packaging Chapter 2: Tips and Tricks for Success in Sous Vide Cooking How Sous Vide Works Cooking Sous Vide Safety Some advantages of using Sous Vide Health benefits of Sous Vide Sous Vide Cooking Time and Temperature Guidelines Beef Pork Chicken Fish

Vegetables Fruit Chapter 3: Appetizers Spicy Bacon Broccoli in Oyster Sauce Button Mushrooms & Parmesan Brussel Sprouts Teriyaki Omelette with Herbs & Parmesan Chicken Fajitas Parmesan & Turkey Bites with Pesto Salmon & Avocado Bites Salmon & Tartar Toasts Poached Eggs Toast Beef Meatballs French Style Escargots Cheese Spread Shrimp Wraps Delicious Crab Dip Mexican Stuffed Mushrooms Italian Chicken Wings Cheesy Artichoke Dip Simple Oysters Parmesan Salmon Bites Chapter 4: Vegetables Cream of Corn Soup Cold Pea & Yogurt Soup Potato & Curry Soup Carrot & Celery Soup Butter Potatoes Garlic Brussels Sprouts Mixed Vegetables with Butter Mashed Potatoes Cabbage Wedges Assorted Mushrooms with Herbs and Sour Cream Asparagus Butter Carrots Asian Style Eggplants Butter Corn on the Cob

Spicy Chinese Style Green Beans Chapter 5: Fruits Rosemary Apricots Vanilla Pears Cinnamon Apples Poached Sugar Plums Tangerine Ice Cream Citrus Confit Raspberry Compote Strawberry Jam Peach and Orange Jam Blueberry Jam Chapter 6: Fish Salmon Gravlox Salmon Teriyaki Ginger Salmon Salmon in Orange & Butter Sauce Oriental Soy & Ginger Fish Cod in Hollandaise Sauce Lemon Cod with Garlic and Capers Spicy Cobbler Blue Cheese Fish Trout in White Wine Trout with Pesto & Lemon Juice Sea Bass Garlic & Herbs Cod Coconut Cream Sea Bass Thai Tom Yum Fish Chapter 7: Seafood Butter Shrimps Garlic Shrimps Shrimps Cajun Oriental Shrimp Salad Butter Scallops Shrimp Penne Lobster Provencal Blue Cheese Lobster Tails Lobster Roll

Lobster Cajun Spaghetti Aromatic Shrimps Drunken Mussels Garlic Squid Hong Kong Style Squid with Teriyaki Sauce Seafood Mix with Tomato, Wine and Parsley Chapter 8: Chicken Curry Chicken & Bacon Wraps Honey Turkey & Bacon Wraps Chicken Meatballs with Herbs and Tomato Sauce Turkey Curry Meatballs Duck Leg Confit Caramelized Chicken Teriyaki Simple Chicken Breast Chicken Breast with Lemon and French Herbs Chicken Breast with Mushroom Sauce Italian Chicken Marsala Chapter 9. Lamb Lamb Shank Cooked in Red Wine Lamb Chops with Honey Mustard Sauce Lamb Shank with Wine Sauce and Rosemary Lamb Shoulder Sliced Lamb Shoulder with Jalapeno Sauce Plain Lamb Shank with Cranberry Sauce Leg of Lamb with Smoked Paprika Garlic & Butter Lamb Chops Party Lamb Dips with Lime Glazed Lamb Leg Chapter 10. Beef Beef Tenderloin Striploin Steak Beef Burgers Ribeye Steak in Mushroom Sauce Butter Steak Meatballs with Herbs and Tomato Sauce Pumpkin Meatballs Veal Cheeks in Red Wine Beef Stroganoff

Beef Bourguignon Chapter 11. Pork Roasted Sausages Ginger & Parsley Ham Japanese Style Pork Chops Rosemary Pork Roasted Garlic Pork Chops Pork Tenderloin with Shallots, Garlic and Herbs BBQ Pork Chili Pork Chops Sherry Braised Pork Ribs Beer Braised Pork Ribs Chapter 12. Desserts Time to prepare: 10 min Vanilla Pears Lemon Curd Almond Vanilla Pudding Chocolate Pudding Pear & Lingberry Pie Apple & Cinnamon Pie Spicy Custard Crème Crème Brulee Apricot and Cranberry Pie Orange Yogurt Raspberry & Honey Yogurt Apple Yogurt with Raisins White Chocolate Mousse Dark Chocolate Mousse Sous Vide Espresso Ice Cream Carrot Pudding Strawberry Stew Apple Stew Espresso Pudding Easy Lemon Pudding Chocolate Cream Pear Stew Rice Pudding Blueberry Stew

Chapter 13. Rubs and Sauces Bearnaise Sauce Jalapeno Sauce Hot Tomato Sauce Cheddar Cheese Sauce Blue Cheese Sauce Cranberry Sauce Hollandaise Sauce Thyme Garlic and Lemon Sous Vide Rub Hot Cayenne & Mustard Sous Vide Rub Paprika Sous Vide Rub Easy Cranberry Sauce Famous Hollandaise Sauce Jalapeno Sauce Rich Mango Sauce Spiced Tomato and Cocoa Sauce Flavored Teriyaki Sauce Mint Sauce Rosemary Lemon Sauce Pineapple and Soy Sauce Worcestershire Sauce Mix Chapter 14: Eggs Coffee Shop Egg White Bites Deconstructed Quiche Lorraine Smoked Salmon Eggs Benedict French Herb Omelette Simple Shakshuka Devilled Eggs Nicoise Cheesy Grits & Eggs Huevos Rancheros Bar-Style Pink Pickled Eggs Manhattan Pastrami Scramble Chapter 15: Sous Vide Side Dish Sous Vide Asparagus Mix Easy Okra Mix Eggplant Salsa Broccoli and Tomatoes Mix Beets and Radish Salad

Green Beans and Tangerine Sauté Coconut Squash Mix Italian Veggie Salad Cauliflower Mash Mushroom Salad Chapter 16: Cocktails & Infusions Orange-Anise Bitters Mulled Wine Watermelon Mint Vodka Infusion Peach Infused Bourbon Rummy Eggnog Lime-Ginger Gin Tonic Mocha Coffee Liqueur “Barrel-Aged” Negroni Conclusion

INSTANT POT PRESSURE COOKER Your Ultimate Guide to Pressure Cooking with Delicious Recipes

© Copyright 2019 by Estella Franco All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly

Introduction If you have cooked with a pressure cooker, then you will be familiar with this kitchen appliance. It is a multi-cooker that performs more than functions. The Instant Pot Pressure Cook enables you to cook a wide variety of dishes including meat, fish, eggs, grain, poultry, beans, cakes, yogurt and vegetables etc. What makes the Instant Pot Pressure Cooker exceptional is because you can use different cooking programs such as a steamer, rice cooker, sauté pan, and even a warming pot, thus saving more time, money, and space than buying any other kitchen appliances. The Instant Pot Pressure Cooker serves as a multi-use programmable appliance can help create easy, fast and flavorful recipes with the ability to apply different cooking settings all in one pot. It was developed by Canadian technology experts seeking to be the ultimate kitchen mate, from stir-frying, pressure cooking, slow cooking and yogurt and cake making. It was created to serve as a one-stop shop to allow home cooks prepare a tasty meal with the press of a button. You can cook almost everything in your Instant Pot. In this book, we will explore the variety of easy delicious dishes you can cook with your Instant Pot Pressure Cooker. We will explore a wide variety of dishes, from breakfast to dinner, soups to stews, desserts to appetizers, meat to beef, side dishes to vegetables and use a healthy ingredient in the process. The vast majority of the recipes can be prepared and served in less than 45 minutes. Each recipe is written with the exact preparation time, cooking instructions and ingredients required to prepare the dishes. Once you try these delicious dishes with our cookbook, you and your Instant Pot are sure to become inseparable too.

Chapter 1: Instant Pot Pressure Cooker What is an Instant Pot Pressure Cooker? The Instant Pot Pressure Cooker is a multifunctional cooker that acts as a slow cooker, rice cooker, steamer, electric pressure cooker, sauté pan and a yogurt maker. It is a single device or multi-cooker that does the job of seven different kitchen appliances ranging from electric pressure cooker, rice cooker, steamer, yogurt maker, sauté pan, and warming pot etc. It makes use of a combination of steam and pressure which enables your foods to cook quicker and safer than other devices. It is a programmable countertop multi-cooker which speeds up cooking by 2~6 times using up to 70% less energy. The Instant Pot Pressure Cooker can cook nutritious healthy food in a convenient and consistent fashion, making everything from slowand-low barbecue dishes and tenders stews to perfectly prepared rice pilaf, lentil, bacon, chicken and steamed veggies. You can rely on Instant Pot more than any other kitchen appliances and it deserves to earn a spot in your kitchen. The Instant Pot is a versatile multi-cooker that can do the job of a pressure cooker, slow cooker, rice cooker, steamer, poultry and more. It has lots of safety features which makes it safer to use and comes in different models. It comes with preset programs that are specifically designed to cook your food to perfection, whether it be a cheesecake, a stew, soup, or porridge.

Benefits of Using an Instant Pot Pressure Cooker 1 Saving Time & Energy: The Instant Pot cook foods much faster than any other traditional methods of cooking. Electric pressure cooker can reduce cooking time by up to 70% when compared with other methods. Cooking with an Instant Pot requires less water used in cooking and a fully insulated external pot, much less energy is required thereby saving up to 70% of energy comparing with boiling, steaming, and slow cooking. You will save more time and money when cooking with an Instant Pot. A whole chicken can be cooked in just half an hour, make a tender pot roast in less than 2 hours, cook a large squash in just 10 minutes and veggies in less than 5 thereby saving more time and energy. 2 Preserving Nutrients & Cook Tasty Food: Pressure cooking ensures that heat is evenly and quickly distributed. The food is not necessarily required to be immersed in water; it simply requires sufficient water to keep the pressure cooker filled with steam. This will not allow the vitamins and minerals to be leached or dissolved away by water. Since the food is surrounded by the steam, the foods will not be oxidized by air exposure at heat, so asparagus, lentil, broccoli, artichoke, and other veggies retain their bright green colors and phytochemical. It will also enable the food to retains its original flavor. Scientific studies have proved that pressure cooking is the best method for retaining the vitamins and minerals of the food that your body needs. Pressure cooking broccoli, for instance, will retain 90% of its vitamin C. The retention when compared to boiling is (66% retention) or steaming (78%). Instant Pot Pressure Cooker tends to be the healthier option. 3 Eliminating Harmful Micro-Organisms in Food:

Pressure cookers cook foods at a temperature above the boiling point of water, killing almost all harmful living micro-organisms such as bacteria, fungi, and viruses. It helps to kill harmful microorganisms that are toxic to our health. Some foods such as rice, wheat, corn and beans may carry fungal poisons called aflatoxins. Aflatoxins are naturally occurring mycotoxins produced by many species of Aspergillus fungi, as a result of improper storage, such as in humid conditions. Research has proved that aflatoxins are a potent trigger of liver cancer and may play a vital role in a host of other cancers too. Aflatoxins cannot be destroyed by just heating your food to the boiling point, they can only be destroyed by pressure cooking. 4 Helps Boost Digestibility of Foods: I believe you must have heard, “You are what you eat.” But actually, you are what you absorb from your food. Boosting the digestibility of your food will maximize the nutritional value to your body. Pressure cooking makes even the toughest meats moist and tender, which is the key to foods that your body can easily digest.

The Buttons 1 Soup: The Instant Pot Pressure Cooker has a soup program that is 30 minutes on High Pressure. But this program depends on if you are using fresh or frozen meats. The soup times may range from 20 minutes to an hour. The soup function cooks at High Pressure for about 30 minutes. It can be Adjusted to more to cook for about 40 minutes. It can also be Adjusted to less to cook for about 20 minutes. 2 Meat / Stew: The meat / stew program is 20 minutes on High Pressure. Though, the times may vary wildly depending on temperature, size, and thickness of the meats. The Meat / Stew function cooks at High Pressure for about 35 minutes. It can be Adjusted to more cooks for 45 minutes and Adjusted to less cooks for about 20 minutes. 3 Bean / Chili: The Bean / Chili program is 30 minutes on High Pressure. The Bean / Chili button cooks at High Pressure for 30 minutes. It can be Adjusted to more cooks for about 40 minutes. The button can also be Adjusted to less cooks for about 25 minutes. 4 Poultry: The poultry button is 12 minutes on High Pressure. This cooking time is meant for uncooked chicken in small portions. Larger chicken pieces will need a cooking time of about 25 minutes to reach a center temperature of 165°F. The Poultry function cooks at High Pressure for 15 minutes. The button can be Adjusted to more cooks for about 30 minutes and Adjusted to less cooks for about 5 minutes. 5 Slow Cook: The Slow Cook button can be programmed from between 30 minutes to 20 hours. The pressure-cooking time can be lowered up to 24 hours. The Slow Cook mode can be set to normal (which is equivalent to low), more (which is equivalent to high), or less (which is equivalent to keep warm mode). 6 Sauté: The sauté button can be used to brown your meat directly inside of your Instant Pot. The temperature of the sauté button can be

adjusted by using the ‘Adjust’ function to cycle through the modes of less, normal, and more. The temperature mode has to be adjusted within 10 seconds of pressing the sauté mode. When you press the Sauté function, kindly wait until it displays “Hot” before adding ingredients to the pot. 7 Pressure: The pressure button serves as a toggle between low and HighPressure modes. It can simply be used to switch between High and low-pressure settings for pressure cooking programs. 8 Manual: The Manual button can be used to start pressure cooking. It can be switched between low and high pressure by using the ‘pressure’ button within 10 seconds of pressing the ‘Manual’ button. You can set a pressure level and cook time using the Adjust and [+] or [-] buttons. When the time is up, time will begin to count down. 9 Adjust: This button can be used to adjust the temperature of the slow cooking and sauté settings between less, normal, and more. This button can be used to toggle from the Less, Normal and More settings on older Instant Pot versions. You can select any of the feature you wish to use and press Adjust until the light under Less, Normal and More is adjusted to the desired setting. 10 Timer: The timer setting is for programmed delayed cooking. The button performs the function for both slow cooking mode and regular pressure-cooking mode. This setting must be pressed within 10 seconds of setting your cooking program’s time and can be adjusted by pressing the + and – buttons. 11 Keep warm / Cancel: The Keep Warm button sets the unit into keep warm mode, and another less turns the unit OFF. This setting helps to turn the Auto Keep Warm function ON and OFF. The Keep Warm function keeps the foods in your cooking pot between 145–172°F. This button can also be used to cancel a function or to turn off the Instant Pot. 12 Yogurt:

This function is not included in the IP-LUX series and is a fullyautomated program. These settings can be sued to make yogurt. You can press this button and Adjust to More for boiling the milk and use Normal for incubating the yogurt. 13 Steam: This button cooks at High Pressure for about 10 minutes. It can be Adjusted to more cooks for about 15 minutes and Adjusted to less for about 3 minutes. The Steam function is simply normal HighPressure mode that can be set all the way down to 0 minutes. It simply means that once the cooking time is up, you can perform a quick release. This function is very important when cooking leafy vegetables and preventing them from being overcooked. 14 Porridge and Multigrain: The Porridge button cooks at High Pressure for 20 minutes. It can be Adjusted to more cooks for 30 minutes and Adjusted to less cooks for 15 minutes. 15 Multigrain: The Multigrain button cooks at High Pressure for 40 minutes. It can be Adjusted to more cooks for 45 minutes and pressure-cooking time of 60 minutes. It can also be Adjusted to less cooks for 20 minutes. 16 Rice: The Rice button is an automated program that begins at 12 minutes. This button functions at low pressure and can cook white or jasmine rice in 20 minutes flat. The setting is specifically designed for cooking white rice and the cooking time can be adjusted depending on the quantity of water and rice in the cooking pot. 17 Egg: The Egg button cooks at High Pressure for 5 minutes. The button can be Adjusted to more cooks for 6 minutes and Adjusted to less cooks for about 4 minutes. 18 Cake: The Cake button cooks at High Pressure for 30 minutes. It can be Adjusted to more cooks for 40 minutes and Adjusted to less cooks for about 25 minutes.

Clean Your Instant Pressure Cooker It is important to clean your Instant Pot Pressure Cooker right after dinner or right after you're done using it, because: • The spills, drips, etc. are still warm and clean up more easily when cleaning right away. • You'll appreciate it being clean the next time you're ready to use it. What NOT to do when cleaning your Instant Pot Pressure Cooker: Ensure that you clean your Instant Pot right after cook and avoid the following practices when cleaning: • Do not submerge the base in water. • Do not leave it plugged in while cleaning it. Tools you will need when cleaning your Instant Pot Pressure Cooker include: • Washcloth • Non-scratch scouring pad • Towel • Dish soap or all-purpose spray cleaner • Vinegar • Baking soda • Toothbrush or small cleaning brushes How to Clean Your Instant Pot: 1. Fill a sink with hot, soapy water. This step is the most important because it will make everything easier and faster. 2. Ensure that you unplug your Instant Pot and remove the insert pot from the base. 3. The next step is to place everything that needs to be cleaned in the hot, soapy water. Dump out any liquid that must have accumulated in the condensation cup. Place the silicone ring, valve

cover if your model has a removable valve cover, sealing valve, and lid in the soapy water. 4. Dip a small cleaning utensil such as toothbrush or small cleaning brush in the hot, soapy water. Use the brush to clean all the nooks and crannies of the base. Make use of a wet, wrung-out cloth in sopping up any liquids or dislodged food particles. The toothbrush and the washcloth can be uses to reach and dislodge everything. 5. Use a washcloth and all-purpose spray cleaner to wipe down the outside of the Instant Pot to look pretty and shiny. 6. Wash everything that's been soaking in the hot, soapy water. After washing, rinse and air dry with the towel. 7. Scrub the silicone ring with the toothbrush. Use baking soda to remove any odor and staining. You can soak the silicon ring in vinegar water for a few hours if it's still stinky. Rinse and air dry after washing. 8. Scrub the inside of the insert pot in circular motion with nonscratch scouring pad. Make use of baking soda for stubborn messes. 9. Scrub the following accessories with toothbrush the lid, sealing valve, condensation cup and wipe with a towel.

Chapter 2: Pressure Cooking Pressure cooking as a kitchen technique has been in use since the late 1600s. From the first-ever steam digester to the 3rd generation pressure cookers, the idea served miles to bring revolution in the cooking techniques. As of today, pressure cooking has achieved an even bigger milestone through instant pot electric pressure cookers. The technique was first introduced to reduce the cooking time significantly. But time conservation is not the only benefit pressure cooking offers, it also preserves all the nutrients and reduces any chance of food contamination. Experts believe that pressure cooking has not only brought ease to the kitchen, but it also provides healthy and nutritious food. Healthy and Nutritious Meal: When food is cooked under high pressure, it takes less time. As prolonged and excessive boiling of ingredients in water can reduce the number of nutrients they carry, it is more appropriate to cook the meal in a shorter amount of time with less liquid. Food, when cooked at a faster rate in a closed vessel never loses its true color, aroma, and flavor. With every tick of the clock, food being cooked in an open vessel will lose its moisture, essential minerals, and nutrients through continuous evaporation of its steam. In contrast, the food in pressure cookers actually bathes in its own steam which leaves it more enriched. Time and Energy Conservation: Life today is much busier than ever and spending several hours in the kitchen to cook yourself a decent meal is a luxury that few can afford. With the pressure-cooking technique, we can save time due to its effective steam mechanism. With pressure cookers, the cooking time is reduced up to 70% compared to the time taken by open pots or vessels. Moreover, such cookers are also energy efficient. Pressure cooking saves us from using multiple pots and different burners to cook a single meal. It allows us to cook a single

pot recipe in less time, which in turn reduces the energy consumption per meal. Cleaner and cooler kitchen: With pressure cooking, all the heat and steam is contained inside the sealed container. Hence it does not emit excessive heat to the surroundings. As a result, the kitchen’s temperature remains the same. Whereas when the meal is cooked in open pots, the heat flows with the steaming vapors and raises the kitchen temperature. Pressure cooking makes it convenient to stay in your kitchen even in hot summers. Another great benefit that comes with pressure cooking is that it keeps kitchen atmosphere, walls, and appliances clean. With open pot cooking the steam along with oil settles on nearby surfaces. Thus, the kitchen demands constant cleaning. Whereas when you pressure cook food, all the vapors and oil particles stay inside the vessel and does not settle on the kitchen walls and appliances.

When Buying an Instant Pot Pressure Cooker Pressure cooking has never been easier than today, as Instant Pot electric pressure cookers have brought great ease and convenience to every home. The third generation one button electric miracle allows you to cook a meal with extremely simple steps. It has crammed all the cooking options into a single control panel. Just by selecting the appropriate mode for your recipe and setting the time limit, you can cook any meal using the instant pot. As the technology has taken over the market, Instant pot Electric pressure cookers are available everywhere, in many different sizes and designs. Each new model comes with additional features and smarter technology. Consider the following options when selecting an electric pressure cooker. Available Sizes Instant pot pressure cookers are mainly categorized according to their size and volume. Available in various models, each model has a different size and external features. Currently, there are three different sizes available in the market, which includes 5-quart, 6 quarts, and 8-quart pressure cookers. To recognize a pot for its size, look for its model number. IPDUO50 has a volume of 5 quarts, IPDUO 60, IP ULTRA, IP LUX 60 V3, IP Smart Bluetooth and IP-DUO plus 60 has a volume of 6 quarts, and IP DUO80 has a volume of 8 quarts. With the increase in size and capacity, the price range of each pressure cooker also increases. However, each model provides the same basic standards functions for cooking. While looking for a particular model and size, one must also check its weight and dimensions. The weight of all the models varies from 12lbs. to 16lbs. approximately. To pick the right pot for you, first look for the desired size and related model then compare the weight, dimensions, and individual prices of each pot. Basic Structure of an Instant Pot Pressure Cooker

Although an instant pot is a countertop single unit appliance, it consists of several different components which are provided in the complete package. These components are assembled into the basic cooking unit for the efficient functioning of the product. Before making the purchase inspect all the components with their specifications. 1. Base unit: It is the basic functional unit, which has a built-in electric system with special pressure sensors and temperature controller. The base unit is a cylindrical vessel that consists of a rigid outer body, with a control box and a control panel fixed outside. The open end of this unit has cooker handles, a lid stands, and lid open/close markings. The heating element is under the base of this unit. 2. Control box with Control panel: A standard Instant pot IP DUO 60 has an attached control panel fixed inside its control box. This panel consists of a LED display; pressure, mode, and function indicators; function and operation keys. This panel allows you to select a specific mode of cooking through one-touch button system. With a function key, you can adjust time and the suitable pressure for cooking. The 7 in 1 multifunctional instant pot pressure cookers have the following programs to support the range of different recipes: 1. Soup 2. Rice 3. Meat stew 4. Multigrain 5. Bean chili 6. Porridge 7. Poultry 8. Steam 9. Slow Cook 10. Yogurt 11. Sauté. There are separate keys for each mode, including time and pressure adjustment, manual operations, and Keep warm function. 3. Stainless-steel Inner pot: Each instant pot pressure cooker comes with a stainless-steel inner pot, which is also dishwasher safe. For easy cleaning, it is mirror polished from inside out. While its bottom consists of 3-ply material,

so the heat is distributed evenly. Size of the inner pot varies for each model. It is marked with grading lines from inside. 4. Lid: Lid maintains and controls the pressure inside the cooker effectively. On the underside of the lid, there is a sealing ring fixed inside the sealing ring rack. A sealing ring is important to maintain the pressure. Make sure the ring is intact. It prevents steam leakage from the sides. Its lid also has the anti-block shield, float valve, pressure release outlet and lid locking pin. On the outside, the lid has the lid handle, lid fin, lid position marks, venting position markings, float valve, and pressure release handle. Anti-Block shield: This shield covers the venting system and allows unhindered flow of steam. It prevents clogging of the float valve and pressures releasing outlet. Pressure Release handle: This handle covers the pressure release outlet and controls the mechanism through the rotation. To seal the cooker for pressure cooking, the bar of the handle is positioned to "sealing" point. And to release the steam, the bar positioned to the “venting” mark. Float valve: The float valve also controls the internal pressure and adjusts accordingly. When the cooker is switched to the "cooking" mode, it has to be pressed down to seal the vessel. However, when we release the steam, the float valve pushes outward until all the steam is released. 5. Condensation collector: The primary function of the condensation collector is to store all the steam and vapors produced inside the vessel during cooking. A condensation collector is affixed outside the cooker base and can be removed for cleaning. After each cooking session, condensation collector needs to be drained and cleaned. 6. Accessories:

The list of items does not end here; the product is available with a few other accessories to ease the cooking process. It comes with a durable silicon ring, a tempered glass lid, a silicon cover, a silicon mini mitt, a measuring cup, rice paddle, soup spoon, a stainlesssteel steam rack, and a trivet. Guide to Instant Pot Pressure Cooker Cooking Once you learn all about the basic functioning of the Instant Pot pressure cooker, your kitchen time will be greatly reduced and cooking will become nothing but a delightful experience. In order to avoid any mistakes while handling the appliance, it is important to know the standard functions of your electric cooker. To initiate the cooking operation for the first time, it is essential to assemble all the parts and accessories as needed. 1. Prepare the appliance: Unbox the appliance and take out all the accessories and base unit. Check all the components carefully and place the device on a countertop near an electric supply. Before the initial use remember to follow the following steps: a. Install Condensation Collector: As the condensation collector is not attached to the base of the cooker, it has to be placed in a specified slot. Gently slide the condensation collector into this slot and fix it. For cleaning, reverse this movement to remove the collector from the base. b. Install the Anti-Block Shield: The anti-block shield prevents the vent from clogging. Hence it has to be installed and removed before and after cooking respectively. For installation, simply place it in the right position and press it down gently. To remove the shield for cleaning, push it to the side and then pull outwards.

c. Install the Sealing Ring: A sealing ring is most important to maintain the internal pressure. In order to install it, push it inside the sealing ring rack under the lid and press it down section wise. To remove the ring, simply pull it outwards. 2. Lid handling: Proper lid control is crucial for personal safety. The whole mechanism is a bit complex with all the valves involved. But with clear understanding, lid handling will not cause any nuisance while cooking. a. Before opening the lid, ensure that the pressure-cooking program is complete. If the program is not complete, then press the "Keep Warm or Cancel” key to end the ongoing program. b. Do not open the lid right after the termination of the selected program. First, release the pressure built inside. c. To release the pressure, the Instant Pot pressure cooker provides you with two different options: Quick release. Natural release. For quick release, turn the pressure release handle to the “Venting Position.” Let the steam out until the float valve goes back to the dropped position. Remember the quick release is not appropriate for food with large volume like soup or porridge etc. Use natural release of such recipes. For natural release, let the cooker cool down for 15 or more minutes. The steam will escape naturally and the cooker will automatically switch to Keep Warm mode. When the float valve drops down, it indicates that all the steam has been released from the cooker. d. Now you can open the lid through its lid handle. Hold the handle and turn it counterclockwise until it clicks to open position. Keep pressure release valve to the “Venting position” to avoid vacuum suction. Now simply lift the lid to open the cooker. 3. How to cook: It’s about time to learn all about the working mechanism of Instant Pot pressure cooker and ways to operate the appliance. Certain sets of steps are required for the preparation of any meal. Whether it’s

breakfast, lunch or dinner with instant pot cooker, you get it all in minimum cooking time. a. Open the lid: To open the lid hold the handle and rotate the lid to 30 degrees in counterclockwise direction. When the arrow mark on the cooker lid aligns with the marking of the base unit, remove the lid. b. Inspect Components: Before initiating any program, check all the components of the lid carefully. Inspect float valve, pressure release handle, sealing ring and anti-block shield. Ensure everything is completely fixed in the right position. Then plug in the device. c. Put all the ingredients in the Pot: Remove the inner pot from the base unit and add all the ingredients of the recipe into it. Use a measuring cup to add ingredients accordingly. Consider the inner markings on the side wall of the pot. Make sure that the volume of ingredients remains under the safety limit, which is about 23 full of the pot. Avoid adding ingredients which can produce foam or froth inside the vessel. If ingredients can expand while cooking, then keep the level to the half of this pot. d. Place the inner pot inside the base: After adding all the required ingredients in the pot, place it gently inside the base unit. Make sure that outer base of the inner pot is clean and dry. If not, use a soft cloth to wipe it out. e. Close the lid properly: After placing the inner pot, cover the base with the lid. When you place the lid back on, the "open" mark on the lid and cooker base aligns. Now twisting the lid 30 degrees clockwise will set it to the closing position and the close marks on the base and lid will align. Press down the float valve to ensure secure locking. If the lid is not closed tightly, then the cooker will not function properly. The display screen will flash "LID" sign continuously.

Ensure secure lid locking for every cooking mode except "Sauté.” For Sauté mode keep the lid open. f. Use Pressure release handle and Float Valve: The pressure release handle loosely rests on the pressure release outlet and rotates between “sealing position” and “venting Position.” The handle can even be removed for cleaning. For pressure cooking the “end” of this handle has to be pointed towards the “sealing position.” Make sure to adjust the pressure handle right after locking the lid. Remember each mode except “Slow Cook”, “Sauté", and "Keep Warm" requires sealing of the pressure release valve. Ensure that the float valve is also resting in the downward position. For Slow Cook and Keep Warm modes remember to turn the release valve to “Venting position” right after covering the lid. For Sauté mode, do not cover the lid. g. Select the desired working mode/program: As Instant Pot electric pressure cooker provides you with the range of cooking modes, and each mode has its own custom setting to adjust the pressure and time accordingly. To initiate cooking, simply press any of the operation keys for the desired program. Remember each operation has its own settings, but if you want to add changes to the time and pressure then use the timer and adjust keys to do so. A standard control panel gives you following options for cooking: Soup Meat/Stew Bean/Chili Porridge Poultry Steam Rice Multigrain Sauté Yogurt After the mode selection, your Instant pot will automatically switch to the Preheating State within 10 seconds. During the preheating stage, the cooker will build up the internal pressure and then finally switch to the cooking state. Working States Instant Pot Pressure Cookers:

Instant pot pressure cookers switch between three working states which are displayed on the led screen. These are Standby, Preheating, and Program operating states. During Standby state, the LED display flashes “off” sign, whereas in a preheating state LED display changes to “on” symbol and function indicator lights up. However, during Program operating state, the LED display shows time as it counts down to the selected program. Manual Operations: Manual mode allows customized cooking settings. Using this key, you can set the time and pressure according to the demand of your recipe. However, “240 minutes” is the maximum cooking time limit it can offer. To use the manual option, press the designated key and then set the time through the timer key. Adjust pressure with operation keys. Keep Warm/Cancel Key: This key is used to change the state of the cooker. It can be used to cancel the ongoing operation or to switch to “Keep warm” mode from “standby” mode and vice versa. h. Time and pressure Adjustment: Either you are manually operating the system or selecting any particular cooking program, you can still adjust the time and pressure as needed. To adjust time and pressure, there are four different operational keys: “+”, “-”, “Pressure” and “Adjust”. To change the value for time, use the “+”, “-” keys. To increase the cooking time press “+” or to decrease the cooking time press “-”. Usually, the timer starts counting within 10 seconds of program selection. However, if you need to delay the cooking time, press “+” key within 10 seconds and then press “Timer” key. Now you can set the delay time as needed. The pressure key allows you to switch between high and low pressures. This key can only be used for all the pressure-cooking modes. For the Slow cook, Sauté, and Yogurt mode, the pressure

key does not work. Adjustment key works for 3 types of adjustment settings: 1. To adjust the pressure during any selected program except for Rice and Manual functions. 2. To adjust the temperature for Sauté and Slow cook. 3. To select the program for "yogurt" preparation. Instant Pot Pressure Cooker Safety Features Safety is always the first priority while handling any electrical appliance. In case of any mishandling, a pressure cooker may cause scalding injuries. In order to ensure complete safety, instant pot pressure cookers come with 10 different safety features. This programmable instant device is installed with a highly secure electrical system which has a built-in monitoring mechanism. In addition to its powerful functionality, the product also offers the following safety measures. 1. Pressure Regulation: Maintaining optimum pressure inside the vessel is most important in pressure cooking. Instant pot adjusts and regulates its working pressure according to the selected program. High and low-pressure options guarantee secure pressure mechanism. 2. Anti-Blockage Vent: Steam must be completely released before lid opening. The antiblockage vent in instant pot cooker prevents obstruction of the vent by food particles. 3. Lid Lock: Instant pot pressure cookers have an efficient lid lock system that tightly binds it to the base unit during cooking. Lid lock prevents accidental lid opening even under high pressures. 4. Position sensors:

These sensors monitor the position of the lid. For each selected program, the sensors detect if the lid is placed in the right position. If not, then the display screen flashes “LID” symbol to indicate the wrong position. 5. Temperature Control: For instant pot pressure cookers, every program requires an optimum temperature, which is mainly controlled by its temperature controller. It allows even distribution of heat to the inner pot and automatically changes the mode after cooking is completed. 6. High-Temperature monitoring: To prevent burning of food, instant pot also monitors high temperatures. In certain cases, the temperature inside the cooker may reach beyond the safety limits. The cooker beeps instantly to indicate abnormally high temperature to ensure safety. 7. Pressure Controller: The pressure controller maintains exact pressure for the selected program which guarantees safe cooking. It keeps the pressure in a suitable range and doesn’t allow it to exceed beyond the safety limit. 8. Fuse cut off: This security feature is a great relief for users. This feature immediately cuts off the power supply if the current or internal temperature reach or exceed a dangerous level. 9. Pressure Protection: The base unit is provided with an internal chamber to endure extra pressure inside the vessel. When the pressure exceeds more than the safety limits, the cooker automatically releases the pressure to this internal chamber. 10. Smart detection: Its smart detection system detects any leakage in the lid. This mechanism doesn’t allow cooking operations until the lid is properly closed.

Safety Precautions Besides these safety features, instant pot pressure cookers must be used with precaution and care. As mishandling can be dangerous, following recommendations will ensure more safety: 1. Always use the handles to touch the appliance, avoid touching it from its hot surface. 2. The appliance should not be used around children, disabled individuals, and people with no knowledge of pressure cookers. 3. Never keep the appliance in a hot oven or hot place. 4. Avoid moving the appliance when there is hot substance inside. If needed, move it with extreme care. 5. The device is built for indoor kitchen use only. Never use it outside. 6. As the device cooks under pressure, always make sure to keep at least 1 cup of liquid to pressurize the vessel. Before initiating any operation, make sure to secure the lid tightly. 7. Avoid overfilling the inner pot, as it may clog the pressure release valve. Keep all the ingredients to 2/3 full. For food that expands upon cooking, the inner pot must only be half filled. 8. Certain food items can produce froth and foam during cooking, and it can clog the pressure release valve. Make sure never to cook these items in this pressure cooker. These items include applesauce, pearl barley, cereals, split peas, cranberries, oatmeal, noodles, macaroni, spaghetti, and rhubarb. 9. Make sure to check anti-block shield, float valve, and pressure release valve before each use. Clean them if clogged. 10. During pressure cooking make sure that the pressure release handle is in the sealing position. 11. Open the pressure cooker only when it has cooled down and all of its pressure has been released completely. A pressurized cooker shows difficulty in moving the handles apart, thus do not force open the appliance until all the pressure is released. 12. Deep frying and pressure frying with oil are strictly prohibited for instant pot pressure cookers.

13. Never immerse the power plug and power cord in any liquid. 14. Make sure to unplug the device properly before cleaning its components. First, switch off the appliance and then unplug it from the power socket. 15. If any part of the appliance appears to be damaged or deformed, especially the power plug and cord then do not operate the device at all. 16. Always use the stainless-steel inner pot for cooking. Do not place any other accessory inside the base unit. 17. Protect the power cord from touching any hot or sharp surfaces. 18. As this device supports only 110-120V~/60Hz, make sure to operate it on the same electrical system. Trouble-shooting As instant pot pressure cooker is an advanced electrical device, it may need technical assistance and in-depth knowledge regarding all functions of the appliance. Certain issues may arise while using the product due to inappropriate handling, assembly mistakes or wrong command options. Following are the most common issues reported for instant pot pressure cookers. These problems may arise due to technical mishandling, but the following solutions may help resolve them: 1. Difficulty in closing the lid: The problem may arise if the “Sealing ring” is not installed properly or the “float valve" is in the popped-up position. Setting the sealing ring properly or pressing the float valve downward will resolve this problem instantly. 2. Difficulty in opening the lid: Either there is too much pressure inside the cooker or the float valve is stuck in the popped-up position. Use the release valve to reduce the internal pressure of the cooker or press the float valve lightly. 3. Leaking Steam: If the steam is leaking from the sides of the lid, then it means that either the sealing ring is absent, damaged or not

fixed properly. Check the sealing ring and fix it properly, remove any food debris if stuck in the ring. Close the lid properly. 4. Float Valve leaks steam over 2 minutes: This problem occurs when something is wrong with the silicone seal of the float valve, either some food particle is stuck in the valve or the seal is worn out. Clean the silicone seal or replace if needed. 5. Float Valve does not rise: When there is little food or water inside the inner pot, the float valve may not rise. In such cases add more water as per the recipe. This problem may also arise if the valve is hindered by the lid locking pin. Close the lid completely in such cases. 6. Nonstop steaming from Exhaust valve: This problem occurs when the pressure release handle is not in the sealing position. Turn it carefully to the sealing position. If the same problem occurs due to control failure, then contact the support team. 7. “LID” on LED display: When the lid is not in the right position for any selected program, the display will flash “lid” on the screen. Close the lid properly for pressure cooking or leave it open to sauté. 8. Display flashes “noPr”: Cooker has not attained the working pressure during its preheating cycle. Check if the steam is leaking, if so follow step 3 and 4. 9. Display flashes “Ovht”: it means that the inner pot is overheated. Push the cancel button to stop cooking immediately. 10. "Blank display" after power connection: After connecting the power cord if the display screen remains blank, it means the connection is faulty. So ensure proper connection. It may also indicate that the electrical fuse has blown out, contact the support team in such a case. 11. Error or CODES on the Display screen:

C1 & C2 Code: It states fault in temperature sensor. Contact support team. C5 code: When the temperature gets too high, either because of the absence of inner pot or there is no water in the inner pot. In such a case, place the inner pot or add more water to the pot. C6 code: It states fault in the pressure sensor. Contact the support team. 12. Half-cooked rice: The premature opening of the lid or little water in the inner pot may result in half-cooked rice. Make sure to add more water or open the lid after the cooking time is complete. 13. Rice too soft: When there is too much water in the pot along with the rice, it may cause this problem. Check the proportion of water to dry rice. 14. Constant Beeping during Cooking: This indicates overheating, or that the pot has not gained appropriate cooking pressure. It occurs when starch deposits on the bottom of the inner pot and hinders even distribution of heat. Stop the process and check the bottom of the inner pot. 15. Cracking sound: This sound is produced when the pressure board expands in changing temperature, which is normal. But when the inner pot is wet from its bottom, the same sounds can be heard. In that case, clean the pot with a dry cloth and then place it inside the cooker. Maintenance Along with careful cleaning, an electric appliance also needs constant maintenance. To ensure personal safety, all the components of the product has to be checked at least once in a week. It is important to examine the power cord and its functionality. In case of following anomalies, contact the Instant pot support team immediately:

1. If the power plug and cord show any damage, deformation, discoloration, and expansion. 2. If a certain portion of the power plug and the cord feels hotter than usual. 3. If the instant pot shows abnormal heating or emits a burnt smell. 4. If the cooker produces any abnormal sounds or vibrations when its power is on. Caution: Unplug the device immediately when you find any such anomalies. Do not try to repair anything by yourself. Contact the support team and discuss the issue in detail.

Chapter 3: Let’s Cook; Recipes Breakfast Coconut Cornmeal Porridge (Serves: 6 / Prep Time: 15 minutes / Cooking Time: 6 minutes) Ingredients • 6 cups water • 1 ¼ cups coconut milk • 1 ¼ cups yellow cornmeal, fine • 2 ½ sticks cinnamon • 1 ¼ teaspoons vanilla extract • ¾ teaspoon coconut flakes • ¾ cup sweetened condensed milk How to 1. Add 5 cups of water and all the coconut milk to the Instant Pot. 2. Mix the cornmeal with 1 cup of water and add the mixture to the pot. 3. Stir in vanilla extract, coconut flakes, and cinnamon sticks. 4. Secure the lid of the cooker and press the “Manual” function key. 5. Adjust the time to 6 minutes and cook at high pressure. 6. After the beep, release the pressure naturally and remove the lid. 7. Stir in sweetened condensed milk. 8. Serve and enjoy. Nutrition Values (Per Serving) • Calories: 253 • Carbohydrate: 46.2g

• Protein: 6.9g • Fat: 3.1g

Strawberry Cream Oatmeal (Serves: 4 / Prep time: 5 minutes’ / Cooking time: 6 minutes) Ingredients • 2 cups old-fashioned oats • 2 ¼ cups water • 2 ¼ cups milk • ½ teaspoon salt • ½ teaspoon ground cinnamon • ¼ cup sugar • 8 strawberries, chopped How to 1. Add all the listed ingredients to the Instant Pot. Save a few strawberry slices for garnishing. 2. Secure the lid of the cooker and press the “Multigrain option.” 3. Adjust the time to 6 minutes and let it cook. 4. After the beep, release the pressure naturally and remove the lid. 5. Serve with the chopped strawberries on top. Nutrition Values (Per Serving) • Calories: 436 • Carbohydrate: 75g • Protein: 14.7g • Fat: 8g

Coconut Rice Pudding (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 1 cup coconut milk • ¾ cup water • ½ cup basmati rice, short grain • ½ cup coconut cream • 2 tablespoons maple syrup • A pinch of sea salt • Whipped cream and coconut flakes for garnishing How to 1. Add all the listed ingredients except for the whipped cream, and coconut flakes to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 10 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared pudding and serve in a bowl. 6. Add the whipped cream and coconut flakes on top. Nutrition Values (Per Serving) • • • •

Calories: 476 Carbohydrate: 36.5g Protein: 18.6g Fat: 27.9g

Cranberry Apricot Steel-Cut Oats (Serves: 4 / Prep time: 5 minutes / Cooking time: 10 minutes) Ingredients • 2 cups steel-cut oats • 3 cups water • 4 tablespoons butter • 2 cups freshly squeezed orange juice • 2 tablespoons dried cranberries • 2 tablespoons raisins • 2 tablespoons chopped dried apricots • 2 tablespoons pure maple syrup • ½ teaspoon ground cinnamon • 4 tablespoons chopped pecans • ¼ teaspoon salt • Strawberries, chopped (garnish) How to 1. Add all the listed ingredients to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 10 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared oatmeal and serve in a bowl. 6. Garnish with fresh strawberries on top. Nutrition Values (Per Serving) • Calories: 351 • Carbohydrate: 45.3g • Protein: 6.4g • Fat: 16.8g

Egg Stuffed Bell Pepper (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 6 minutes) Ingredients • 4 slices of whole wheat bread, toasted • 4 slices of mozzarella • 2 small bunches of arugula • 4 fresh eggs, refrigerated • 4 bell peppers, clean out the insides and ends cut off • Aluminum foil. For the Mock Hollandaise Sauce: • 1 ½ cup mayonnaise • 3 teaspoons Dijon mustard • 6 tablespoons orange juice • 2 teaspoons fresh lemon juice • 2 tablespoons white wine vinegar • 1 teaspoon salt • 2 teaspoons of turmeric How to 1. Add all the ingredients of Mock Hollandaise Sauce into a bowl and whisk them well. Set the sauce aside. 2. Add the water to the pot and place the steamer trivet inside it. 3. Over the trivet, set the bell pepper cups, crack one egg into each cup, and then cover with aluminum foil. 4. Secure the lid of the cooker and press the “Manual” function key. 5. Adjust the time to 6 minutes and cook at low pressure. 6. After the beep, release the pressure naturally and remove the lid. 7. Remove the cooked bell peppers. 8. Stack the bread slices with slices mozzarella, arugula, and pepper cups. 9. Generously pour the sauce over the stacks and serve. Nutrition Values (Per Serving) • Calories: 614 • Carbohydrate: 46.4g

• Protein: 19.6g • Fat: 40.4g

Latte Cut Oats (Serves: 6/ Prep Time: 10 minutes / Cooking Time: 10 minutes) Ingredients • 5 cups water • 2 cups milk • 2 cups steel-cut oats • 4 tablespoons sugar • 2 teaspoons espresso powder • ½ teaspoon salt • 4 teaspoons vanilla extract • Freshly whipped cream • Finely grated chocolate How to 1. Add all the listed ingredients expect for the whipped cream and grated chocolate to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 10 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared oatmeal and serve in a bowl. 6. Garnish with whipped cream and grated chocolate on top. Nutrition Values (Per Serving) • Calories: 274 • Carbohydrate: 46.6g • Protein: 9.4g • Fat: 5.2g

Peppers Morning Hash (Serves: 3 / Prep Time: 20 minutes / Cooking Time: 15 minutes) Ingredients • 6 eggs • ½ green bell pepper, chopped • 2 bacon slices, chopped • ½ yellow bell pepper, chopped • ½ cup cheddar cheese • ½ red bell pepper, chopped • ¼ teaspoon black pepper • ¼ teaspoon salt • 1 tablespoon milk • 6-inch springform pan • Aluminum foil (tool) How to 1. Add the bacon to the Instant Pot and select the “Sauté” function to cook for 3 minutes. 2. Transfer the crispy cooked bacon to the greased “spring pan” 3. Add all the bell peppers on top of bacon. 4. Crack all the eggs in a bowl and whisk them well with the milk. 5. Pour the eggs mixture over the bell peppers in the spring pan. 6. Sprinkle salt and pepper on top and cover with aluminum foil. 7. Pour some water into the Instant Pot, set the trivet inside, and then place the covered spring pan over the trivet. 8. Press the “Manual” key, adjust its settings to High pressure for 15 minutes. 9. After it is done, do a Natural release to release the steam. 10. Remove the lid and the spring pan. Transfer the hash to a plate. 11. Sprinkle cheddar cheese on top and serve. Nutrition Values (Per Serving) • Calories: 406 • Carbohydrate: 23.1g • Protein: 27.9g

• Fat: 19.2g

Cornmeal Porridge (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 6 minutes) Ingredients • 6 cups water • 1 ¼ cups milk • 1 ¼ cups yellow cornmeal, fine • 2 ½ sticks cinnamon • 5 pimento berries • 1 ¼ teaspoons vanilla extract • ¾ teaspoon nutmeg, ground • ¾ cup sweetened condensed milk How to 1. Add 5 cups of water and the milk to the Instant Pot. 2. Mix the cornmeal with 1 cup of water and add it to the pot. 3. Stir in vanilla extract, pimento berries, nutmeg, and cinnamon sticks. 4. Secure the lid of the cooker and press the “Manual” function key. 5. Adjust the time to 6 minutes and cook at high pressure. 6. After the beep, release the pressure naturally and remove the lid. 7. Stir in sweetened condensed milk. 8. Serve and enjoy. Nutrition Values (Per Serving) • Calories: 247 • Carbohydrate: 43.5g • Protein: 6.9g • Fat: 5.4g

Strawberry Compote (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 15 minutes) Ingredients • 2 lbs. fresh strawberries washed, trimmed, and cut in half • ¼ cup sugar • 2 oz. fresh orange juice • 1 vanilla bean, chopped • ½ teaspoon ground ginger • Toast to serve with the compote How to 1. Add all the ingredients to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 15 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared compote, let it thicken as it cools. 6. Serve on toast and enjoy. Nutrition Values (Per Serving) • Calories: 152 • Carbohydrate: 35.5g • Protein: 2.4g • Fat: 1.6g

Bread Pudding (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 11 minutes) Ingredients • 2 cups of challah bread, chopped & cubed • 1 egg • ¼ cup of milk • ¼ cup sweetened condensed milk • ½ teaspoon cinnamon • 1 cup water • 1/3 cup semi-sweet chocolate chunks • 6-inch baking pan • Aluminum foil How to 1. Add the egg along with all the wet ingredients to a bowl and mix them well. 2. Grease a 6-inch baking pan and pour the egg mixture into it. 3. Add the challah bread and chocolate chunks to the pan. 4. Add 1 cup of water to the Instant Pot and place the trivet inside. 5. Arrange the spring pan over the trivet and cover with the aluminum foil. 6. Secure the lid of the cooker and press the “Manual” function key. 7. Adjust the time to 11 minutes and cook at high pressure. 8. After the beep, release the pressure naturally and remove the lid. 9. Remove the pudding from the pan. 10. Let it cool and serve. Nutrition Values (Per Serving) • Calories: 305 • Carbohydrate: 48.1g • Protein: 8.7g • Fat: 10.3g

Black Bean and Egg Casserole (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 20 minutes) Ingredients • 4 large eggs, well-beaten • ½ lb. mild ground sausage • ¼ large red onion, chopped • ½ red bell pepper, chopped • ½ can black beans, rinsed • ¼ cup green onions • ¼ cup flour • ½ cup Cotija cheese* • ½ cup mozzarella cheese • Sour cream, cilantro to garnish How to 1. Add the sausage and onion to the Instant Pot and select the “Sauté” function and cook for 3 minutes. 2. Combine flour with eggs and add this mixture to the sausages. 3. Add all the vegetables, cheeses, and beans. 4. Secure the lid of the cooker and press the “Manual” function key. 5. Adjust the time to 20 minutes and cook at high pressure. 6. After the beep, release the pressure naturally and remove the lid. 7. Remove the inner pot, place a plate on top then flip the pot to transfer the casserole to the plate. 8. Serve warm. Nutrition Values (Per Serving) • Calories: 564 • Carbohydrate: 33.4g • Protein: 36.2g • Fat: 30.7g

(Note: Cotija Cheese - Cotija is a hard cow's milk cheese that originated from Mexico. It is named after the town of Cotija, Michoacán.)

Morning Frittatas (Serves: 2 / Prep Time: 10 minutes / Cooking Time: 5 minutes) Ingredients • 3 eggs • 2 tablespoons almond milk • Salt and pepper, to taste • ¼ cup cheddar cheese • 1 tablespoon oil • 1 cup water • ¼ cup red bell pepper, chopped • ¼ cup onion, chopped • 3 silicon baking molds • How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add the eggs, milk, all the vegetables, spices, and cheese in a dish and mix them well. 3. Now grease the silicon baking molds with oil and pure the mixture into each mold. 4. Place the silicon baking molds over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 5 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Remove the stuffed molds and serve immediately. Nutrition Values (Per Serving) • • • •

Calories: 196 Carbohydrate: 4g Protein: 12.5g Fat: 14.9g

Beans Rice Mix (Serves: 4 / Prep Time: 12 minutes / Cooking Time: 15 minutes) Ingredients • 1 cup white basmati rice • 1 cup whole mung beans • ½ teaspoon turmeric powder • ½ teaspoon sea salt • 2 inches’ ginger, grated or chopped • 3 teaspoons shredded coconut • Bunch of cilantro, chopped • 6 cups water • ½ cup cremini mushrooms, sliced How to 1. Add all the listed ingredients to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 15 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared mixture and serve in a bowl. Nutrition Values (Per Serving) • Calories: 202 • Carbohydrate: 41g • Protein: 7g • Fat: 1.3g

Orange Marmalade Oatmeal (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 6 minutes) Ingredients • 2 cups old-fashioned oats • 2 ¼ cups water • 2 ¼ cups milk • ½ teaspoon salt • ½ teaspoon ground cinnamon • ¼ cup sugar • 2 tablespoons plain low-fat Greek yogurt • 2 tablespoons orange marmalade • Orange and kiwi slices (garnish) How to 1. Add all the ingredients except the garnish to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 6 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared oatmeal and serve in a bowl. 6. Garnish with orange and kiwi slices on top. Nutrition Values (Per Serving) • Calories: 523 • Carbohydrate: 84.8g • Protein: 26.5g • Fat: 8.2g

Garlic Eggs (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 15 minutes) Ingredients • 1 tablespoon olive oil • 6 small tomatoes. • 4 eggs • 1 teaspoon garlic (minced) • 1 teaspoon turmeric powder • 1 green onion (chopped) • Salt and pepper to taste. How to 1. First, cut all the tomatoes in half or into three to four slices. Set them aside. 2. Pour one tablespoon of olive oil into the Instant Pot and Select “Sauté.” 3. Now add the sliced tomatoes and sauté them with their cut side down. 4. Add the minced garlic and powdered turmeric into the pot. 5. Add 4 eggs to the pot and stir them using a spatula. Scramble the eggs and mix them well with garlic, turmeric, salt and pepper. 6. After cooking the egg scramble for 15 minutes on “Sauté” press “Cancel. 7. Sprinkle the chopped green onions on top and serve. Nutrition Values (Per Serving) • • • •

Calories: 118 Carbohydrate: 5.7g Protein: 6.7g Fat: 8.2g

Oatmeal with Pistachios (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 6 minutes) Ingredients • 2 cups old-fashioned oats • 2 ¼ cups water • 2 ¼ cups milk • ½ teaspoon salt • ¼ teaspoon nutmeg • 1 tablespoon honey • 1 tablespoon dried cranberries • 1 tablespoon dried cherries • 1 tablespoon roasted pistachios How to 1. Add all the ingredients to the Instant Pot, except for cranberries, cherries, and pistachios. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 6 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared oatmeal and serve in a bowl. 6. Garnish with cranberries, cherries, and pistachios on top. Nutrition Values (Per Serving) • Calories: 415 • Carbohydrate: 66.8g • Protein: 15g • Fat: 8.9g

Quinoa with Bananas (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 12 minutes) Ingredients • ¾ cup quinoa, soaked in water for at least 1 hour • 1 (8 oz.) can almond milk • ¾ cup water • ½ cup banana, peeled and sliced • 1 teaspoon vanilla extract • 2 tablespoons honey • 1 pinch of salt Topping: • 6 banana slices • Grated chocolate How to 1. Add all the ingredients for quinoa to the Instant Pot. 2. Secure the lid of the cooker and press “Rice” function key. 3. Adjust the time to 12 minutes and cook at low pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared quinoa well and serve in a bowl. 6. Add the banana slices and grated chocolate on top and serve. Nutrition Values (Per Serving) • • • •

Calories: 371 Carbohydrate: 41.4g Protein: 7.3g Fat: 20.4g

Korean Steamed Eggs (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 5 minutes) Ingredients • 3 large eggs • ½ cup cold water • 3 teaspoons chopped scallions • Pinch of sesame seeds • Pinch of garlic powder • Salt and pepper to taste • Cooked rice to serve How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add all the ingredients in a bowl and whisk well. 3. Take a heatproof bowl and pour the egg mixture into it. 4. Place the bowl over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 5 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Serve immediately with rice. Nutrition Values (Per Serving) • • • •

Calories: 443 Carbohydrate: 26.5g Protein: 13.2g Fat: 14.2g

Eggs with Herbs de Provence (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 10 minutes) Ingredients • 3 eggs • 1 cup water • ½ small onion chopped • ½ cup cooked ham or bacon • ¼ cup heavy cream • ½ cup chopped kale leaves • ½ cup cheddar cheese (shredded) • ½ teaspoon Herbs de Provence • Sea salt and pepper, to taste How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add all the ingredients to a bowl except the cheese and whisk well. 3. Take a heatproof container and pour the egg mixture into it. 4. Place the container over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 10 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Drizzle the shredded cheese on top and serve hot. Nutrition Values (Per Serving) • Calories: 303 • Carbohydrate: 4.6g • Protein: 19.7g • Fat: 23.1g

Eggs Mushroom Casserole (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 3 eggs • 1 cup water • ½ small onion chopped • ½ cup cooked ham or bacon • ¼ cup heavy cream • ½ cup cheddar cheese (shredded) • ½ cup cremini mushrooms, cooked and sliced • Sea salt and pepper, to taste How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add all the ingredients to a bowl except the cheese and whisk well. 3. Take a heatproof container and pour the egg mixture into it. 4. Place the container over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 10 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Drizzle the shredded cheese on top and serve hot. Nutrition Values (Per Serving) • • • •

Calories: 218 Carbohydrate: 3.3g Protein: 14.6g Fat: 16.3g

Almond Quinoa Meal (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • ¾ cup quinoa, soaked in water at least 1 hour • 1 (8 oz.) can almond milk • ¾ cup water • ½ teaspoon crushed almonds • 1 teaspoon vanilla extract • 2 tablespoons honey • A pinch of salt Topping: • ¼ cup almonds, soaked, peeled, and chopped How to 1. Add all the ingredients for quinoa, to the Instant Pot. 2. Secure the lid of the cooker and press “Rice” function key. 3. Adjust the time to 10 minutes and press cook at low pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared quinoa well and serve in a bowl. 6. Add the chopped almonds on top and serve. Nutrition Values (Per Serving) • • • •

Calories: 376 Carbohydrate 39.7g Protein: 7.9g Fat: 21.3g

Spinach Hash (Serves: 3 / Prep Time: 20 minutes / Cooking Time: 20 minutes) Ingredients • 6 eggs • 1 small onion, chopped • 3 bacon strips, chopped • ½ cup cheddar cheese (shredded) • 8 oz. baby spinach, chopped • 1 medium green pepper, stemmed, cored, and chopped (1 cup) • 1 medium red pepper, stemmed, cored, and chopped (1 cup) • ¼ teaspoon black pepper • 2 large sweet potatoes, diced • ¼ teaspoon salt • 1 tablespoon milk • 6-inch springform pan How to 1. Add the bacon to the Instant Pot and select the “Sauté” function to cook for 3 minutes. 2. Transfer the crispy cooked bacon to the greased “spring pan.” 3. Add the sweet potatoes, onion, bell peppers and spinach on top of bacon. 4. Crack all the eggs in a bowl and whisk them well with the milk. 5. Pour the eggs mixture over the bell peppers in the spring pan. 6. Sprinkle salt and pepper on top and cover with aluminum foil. 7. Pour some water into the Instant Pot, set the trivet inside, and then place the covered spring pan over the trivet. 8. Press the “Manual” key, adjust its settings to High pressure for 20 minutes. 9. After it is done, do a Natural release to release the steam. 10. Remove the lid and the spring pan. Transfer the hash to a plate. 11. Sprinkle the shredded cheddar cheese on top and serve. Nutrition Values (Per Serving) • Calories: 397

• Carbohydrate: 25.6g • Protein: 31.1g • Fat: 21.2g

Vanilla Rice Pudding (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 25 minutes) Ingredients • 1 cup short grain brown rice • 1 ½ cups water • 1 tablespoon vanilla extract • 1 cinnamon stick • 1 tablespoon butter • 1 cup raisins • 3 tablespoons honey • ½ cup heavy cream How to 1. Add the water, rice, cinnamon stick, vanilla, and butter in the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 20 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir in honey, raisins, and cream. 6. Cook on “Sauté” function for 5 minutes. 7. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 438 Carbohydrate: 83.5g Protein: 5g Fat: 11.4g

Oeufs Cocotte (Serves: 6 / Prep Time: 5 minutes / Cooking Time: 4 minutes) Ingredients

• • • • • •

6 eggs 1 ½ cup water 6 slices of meat, fish or vegetables 6 slices of cheese 1 cup fresh herbs (garnish) 1 tablespoon avocado oil

How to 1. Add the water to the Instant Pot and place the trivet inside. 2. Now grease the ramekin with oil and crack an egg into it. 3. Add the meat, fish or vegetable slices to the ramekin, and then place the cheese slice on top. 4. Cover the ramekin with aluminum foil and place it over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 4 minutes and cook at low pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Remove the stuffed ramekin and serve immediately. Nutrition Values (Per Serving) • Calories: 391 • Carbohydrate: 1g • Protein: 53.2g • Fat: 18.2g • Sugar: 0.5g • Sodium: 326mg

Instant Pot Porridge (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 3 minutes) Ingredients • 1 cup cashews (raw, unsalted) • ½ cup Pepitas, shelled • 1 cup Pecan halves • 1 cup unsweetened dried coconut shreds

• • • •

2 cups water 4 teaspoons coconut oil, melted 2 tablespoons maple syrup or honey Fresh fruits (garnish)

How to 1. Add all the ingredients to a blender, except water, maple syrup, coconut oil and garnish. Blend them well to form a smooth mixture. 2. Add the prepared mixture along with water, coconut oil, and maple syrup to the Instant Pot. 3. Secure the lid of the cooker and press “Porridge” option. 4. Adjust the time to 3 minutes and let it cook. 5. After the beep, release the pressure naturally and remove the lid. 6. Stir the prepared mixture and serve in a bowl. 7. Garnish with fresh fruits on top. Nutrition Values (Per Serving) • • • • • •

Calories: 615 Carbohydrate: 29.4g Protein: 14.9g Fat: 53.4g Sugar: 9.5g Sodium: 22mg

Eggs & Red Beans Casserole (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 20 minutes) Ingredients • 3 eggs • 1 cup water • ½ small onion chopped • ½ cup cooked ham or bacon • ¼ cup heavy cream

• ½ cup cheddar cheese (shredded) • ½ cup red beans, boiled • Sea salt and pepper, to taste How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add all the ingredients to a bowl except the cheese and whisk well. 3. Take a heatproof container and pour the egg mixture into it. 4. Place the container over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 20 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Drizzle the shredded cheese on top and serve hot. Nutrition Values (Per Serving) • • • • • •

Calories: 318 Carbohydrate: 21.6g Protein: 21.2g Fat: 16.6g Sugar: 1.6g Sodium: 480mg

Cinnamon Quinoa Bowl (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 12 minutes) Ingredients • ¾ cup quinoa, soaked in water at least 1 hour • 1 (8 oz.) can coconut milk • ¾ cup water • ½ teaspoon ground cinnamon • 2 tablespoons pure maple syrup

• 1 teaspoon vanilla extract • 1 pinch of salt Toppings: • Fresh fruits • Coconut flakes How to 1. Add all the ingredients for quinoa to the Instant Pot. 2. Secure the lid of the cooker and press “Rice” option. 3. Adjust the time to 12 minutes and cook at low pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared quinoa well and serve in a bowl. 6. Add the fresh fruits and coconut flakes on top. Add more milk if needed. Nutrition Values (Per Serving) • Calories: 370 • Carbohydrate: 40.9g • Protein: 7.8g • Fat: 20.6g • Sugar: 10.7g • Sodium: 17mg

Egg Broccoli Casserole (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 20 minutes) Ingredients • 3 eggs • ½ small onion chopped • ½ cup cooked ham or bacon • ¼ cup heavy cream • ½ cup cheddar cheese (shredded) • ½ lb. broccoli florets

• Sea salt and pepper, to taste How to 1. Add 1 cup of water to the Instant Pot and place the trivet inside. 2. Add all the ingredients to a bowl except the cheese and whisk well. 3. Take a heatproof container and pour the egg mixture into it. 4. Place the container over the trivet. 5. Secure the lid of the cooker and press the “Manual” function key. 6. Adjust the time to 20 minutes and cook at high pressure. 7. After the beep, release the pressure naturally and remove the lid. 8. Drizzle the shredded cheese on top and serve hot. Nutrition Values (Per Serving) • Calories: 203 • Carbohydrate: 11.1g • Protein: 6.2g • Fat: 7.6g • Sugar: 2.3g • Sodium: 61mg

Coco Quinoa Bowl (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 1o minutes) Ingredients • ¾ cup quinoa, soaked in water at least 1 hour • 1 (8 oz.) can milk, • ¾ cup water • ½ teaspoon cocoa powder • 2 tablespoons honey • A pinch of salt Toppings: • Chocolate chips

• Whipped cream How to 1. Add all the ingredients for quinoa to the Instant Pot. 2. Secure the lid of the cooker and press the “Rice” function key. 3. Adjust the time to 10 minutes and cook at low pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared quinoa well and serve in a bowl. 6. Add the chocolate chips and whipped cream on top. Nutrition Values (Per Serving) • • • • • •

Calories: 373 Carbohydrate: 41.1g Protein: 7.9g Fat: 20.5g Sugar: 11.2g Sodium: 16mg

Brown Rice Pudding (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 1 cups milk • ¾ cup water • ½ cup brown rice, short grain • ½ cup heavy cream • 2 tablespoons maple syrup • Pinch of sea salt • 1 teaspoon cocoa powder • Whipped cream and grated chocolate (garnish) How to

1. Add all the ingredients to the Instant Pot. 2. Secure the lid of the cooker and press the “Manual” function key. 3. Adjust the time to 10 minutes and cook at high pressure. 4. After the beep, release the pressure naturally and remove the lid. 5. Stir the prepared pudding and serve in a bowl. 6. Add the whipped cream and grated chocolate on top. Nutrition Values (Per Serving) • • • • • •

Calories: 426 Carbohydrate: 30.1g Protein: 15.2g Fat: 26.4g Sugar: 10.8g Sodium: 763mg

Potato Cornmeal Porridge (Serves: 6 / Prep Time: 15 minutes / Cooking Time: 6 minutes) Ingredients • 6 cups water • 1 ¼ cups coconut milk • 1 ¼ cups yellow cornmeal, fine • ½ cup potatoes, shredded • ¼ teaspoon salt • ¼ teaspoon pepper • ¼ cup corn kernels • ¾ cup unsweetened condensed milk How to 1. Add 5 cups of water and coconut milk to the Instant Pot. 2. Mix the cornmeal with 1 cup of water and add it to the pot. 3. Stir in potatoes, corns, salt, and pepper.

4. Secure the lid of the cooker and press the “Manual” function key. 5. Adjust the time to 6 minutes and cook at high pressure. 6. After the beep, release the pressure naturally and remove the lid. 7. Stir in unsweetened condensed milk. 8. Serve and enjoy. Nutrition Values (Per Serving) • • • • • •

Calories: 252 Carbohydrate: 49.6g Protein: 7.2g Fat: 3.5g Sugar: 16.5g Sodium: 179mg

Chapter 4: Vegetables and Side Dishes Spaghetti Squash (Serves: 2 / Prep time: 5 minutes / Cooking time: 20 minutes) Ingredients • 1 (2 lbs.) spaghetti squash • 1 cup water • Cilantro to serve • 2 tablespoons fresh cilantro to garnish (optional) How to 1. Slice the squash in half. Remove the seeds from its center. 2. Pour a cup of water into the insert of the Instant Pot and place the trivet inside. 3. Arrange the two halves of the squash over the trivet, with the skin side down. 4. Secure the lid and select “Manual” with high pressure for 20 minutes. 5. After the beep, do a Natural release and remove the lid. 6. Remove the squash and use two forks to shred it from inside. 7. Serve with spicy pork filling if needed. Nutrition Values (Per Serving) • Calories: 146 • Carbohydrate: 32.2g • Protein: 3.4g • Fat: 2.6g

Cucumber Quinoa Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 minute) Ingredients • ½ cup quinoa, rinsed • ¾ cup water • ¼ teaspoon salt • ½ carrot, peeled and shredded • ½ cucumber, chopped • ½ cup frozen edamame, thawed • 3 green onions, chopped • 1 cup shredded red cabbage • ½ tablespoon soy sauce • 1 tablespoon lime juice • 2 tablespoons sugar • 1 tablespoon vegetable oil • 1 tablespoon freshly grated ginger • 1 tablespoon sesame oil • pinch of red pepper flakes • ½ cup peanuts, chopped • ¼ cup freshly chopped cilantro • 2 tablespoons chopped basil How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix well. 5. Add the cooked quinoa to the prepared mixture and mix them well. 6. Serve as a salad. Nutrition Values (Per Serving)

• • • •

Calories: 320 Carbohydrate: 31.2g Protein: 12.1g Fat: 18.5g

Quinoa Brussels Sprout Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 minute) Ingredients • ½ cup cabbage, chopped • ½ cup quinoa, rinsed • ½ carrot, peeled and shredded • ¾ cup water • ¼ teaspoon salt • 1 cup Brussels sprout, diced • ½ cup red onions, sliced • 1 tablespoon brown sugar • 2 tablespoons, balsamic vinegar • 1 tablespoon vegetable oil • 1 tablespoon sunflower seeds • 1 teaspoon ginger, grated • 1 garlic clove, minced • Black pepper to taste How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Add the cooked quinoa to the prepared mixture and stir. 6. Serve as a salad. Nutrition Values (Per Serving) • • • •

Calories: 151 Carbohydrate: 22.5g Protein: 4.4g Fat: 5.2g

Mushrooms with Butternut Squash (Serves: 4 / Prep time: 10 minutes / Cooking time: 40 minutes) Ingredients • 1 tablespoon olive oil • ½ cup onion, chopped • 3 garlic cloves, minced • 1 red bell pepper, diced • 2 cups butternut squash, peeled and diced • 1 ½ cups Arborio rice* • 3 ½ cup vegetable broth • 2 teaspoons ground coriander • ½ cup dry white wine • 8 oz. white mushrooms, sliced • 1 teaspoon salt • 1 teaspoon black pepper • ¼ teaspoon oregano • 1 ½ a tablespoon nutritional yeast How to 1. Put the oil to the insert of the Instant Pot and select the “Sauté” function. 2. Add the onion, bell pepper, butternut squash, and garlic to the oil and sauté for 5 minutes. 3. Now stir in rice, broth, salt, pepper, mushrooms, oregano, coriander, and wine. 4. Secure the lid and select the “Bean” function with 30 minutes cooking time. 5. After the beep, do a Natural release for 10 minutes then remove the lid. 6. Add the nutritional yeast, cook for another 5 minutes on “Sauté” setting. 7. Serve warm. Nutrition Values (Per Serving)

• • • •

Calories: 422 Carbohydrate: 72g Protein: 14.5g Fat: 5.5g

Seasoned Potatoes (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 18 minutes) Ingredients • ½ cup avocado oil • 3 lbs. russet potatoes, diced • 1 teaspoon onion powder • 2 teaspoons garlic powder • 2 teaspoons sea salt • ½ teaspoon paprika • ½ teaspoon ground black pepper • 2 cups chicken broth How to 1. Add the oil to the insert of the Instant Pot and select “Sauté” function on it. 2. Add the diced potatoes, and onion to the oil and sauté for 8 minutes. 3. Now stir in all the remaining ingredients. 4. Secure the lid and select the “Manual” function with 10 minutes cooking time. 5. After the beep, do a “Quick release” and remove the lid. 6. Sprinkle additional seasoning on top and serve. Nutrition Values (Per Serving) • Calories: 200 • Carbohydrate: 38.2g • Protein: 5.9g • Fat: 3.1g

Maple-glazed Brussel Sprouts (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 4 minutes) Ingredients • 1 lb. Brussels sprouts (trimmed) • 2 tablespoons freshly squeezed orange juice • ½ teaspoon grated orange zest • ½ tablespoon Earth Balance buttery spread • 1 tablespoon maple syrup • Salt, and black pepper to taste How to 1. Add all the ingredients to the Instant Pot. 2. Secure the lid and select the “Manual” function for 4 minutes with high pressure. 3. Do a quick release after the beep then, remove the lid. 4. Stir well and serve immediately. Nutrition Values (Per Serving) • Calories: 166 • Carbohydrate: 14.5g • Protein: 3.9g • Fat: 11.4g

Mayo Potato Salad (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 5 minutes) Ingredients • 3 medium russet potatoes, peeled and cubed • 1 cup water • 3 large eggs • 1/8 cup finely chopped onion • ½ cup mayonnaise • 1 tablespoon finely chopped fresh parsley • ½ tablespoon dill pickle juice • ½ tablespoon mustard • Salt and pepper to taste How to 1. Pour a cup of water into the insert of the Instant Pot and place the steamer trivet inside. 2. Arrange the potatoes and eggs over the trivet. 3. Secure the lid and select the “Manual” function with high pressure for 4 minutes. 4. After the beep, do a Quick release and remove the lid. 5. Meanwhile, in a separate bowl combine onion, mayo, mustard, parsley, and pickle juice. 6. Add the cooked potatoes and mix gently with the mixture. 7. Peel all the eggs and dice to add to the mixture. 8. Sprinkled seasoning on top and serve. Nutrition Values (Per Serving) • Calories: 383 • Carbohydrate: 44.7g • Protein: 10.8g • Fat: 18.8g

Quinoa Mushroom Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 minute) Ingredients • ½ cup quinoa, rinsed • ¾ cup water • ¼ teaspoon salt • ½ carrot, peeled and shredded • ½ cup green onions • ½ cup cremini mushrooms, diced • 1 tablespoon lime juice • 1 tablespoon vegetable oil • 1 tablespoon freshly grated ginger • 1 tablespoon sesame oil • A pinch of red pepper flakes How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Add the cooked quinoa to the prepared mixture and mix well. 6. Serve as a salad. Nutrition Values (Per Serving) • • • •

Calories: 156 Carbohydrate: 17.6g Protein: 3.7g Fat: 8.2g

Instant Sweet Potato (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 1 cup water • 2 medium sweet potatoes, peeled • Salt and pepper to taste • 1 tablespoon olive oil • 2 tablespoons chopped fresh parsley to garnish • Pomegranate seeds as needed to garnish How to 1. Pour a cup of water into the insert of the Instant Pot. 2. Place the steamer trivet inside. 3. Arrange the sweet potatoes over the trivet. 4. Secure the lid and select “Steam” function for 10 minutes. 5. After the beep, do a Natural release and remove the lid. 6. Remove the potatoes and cut them into cubes. 7. Add the oil and potatoes into the Instant Pot and “Sauté” for 5 minutes while stirring. 8. Garnish with parsley and pomegranate seeds. 9. Serve Nutrition Values (Per Serving) • Calories: 100 • Carbohydrate: 23g • Protein: 2g • Fat: 0g

Instant Pot Mac & Cheese (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 4 minutes) Ingredients • ½ lb. pasta • ½ teaspoon hot sauce • 1 tablespoon butter • ½ tablespoon dry mustard powder • 2 cups water • ½ cup of milk • ½ lb. cheddar cheese • ½ cup Monterey Jack cheese How to 1. Add the water, pasta, hot sauce, and dry mustard to the Instant Pot 2. Secure the lid and select the “Manual” function for 4 minutes with high pressure. 3. Do a quick release after the beep then remove the lid. 4. Strain the pasta and return it back to the pot. Select the “Sauté” function to cook. 5. Add the cheeses, milk, and butter to the pasta and let it melt. 6. Stir and serve. Nutrition Values (Per Serving) • Calories: 492 • Carbohydrate: 33.9g • Protein: 25.4g • Fat: 28.3g

Quinoa Tomato Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 minute) Ingredients • ½ cup quinoa, rinsed • ¾ cup water • ½ cup cherry tomatoes, sliced • ¼ teaspoon salt • ½ carrot, peeled and shredded • ½ cucumber, chopped • 3 green onions, chopped • ½ tablespoon soy sauce • 1 tablespoon lime juice • 2 tablespoons sugar • 1 tablespoon vegetable oil • 1 tablespoon sesame oil • pinch of red pepper flakes • ½ cup peanuts, chopped • ¼ cup freshly chopped cilantro • 2 tablespoons chopped basil How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Add the cooked quinoa to the prepared mixture and mix well. 6. Serve as a salad. Nutrition Values (Per Serving) • Calories: 285 • Carbohydrate: 27.6g • Protein: 8.7g

• Fat: 17.2g

Brussels Sprout Salad (Serves: 8 / Prep Time: 05 minutes / Cooking Time: 5 minutes) Ingredients • 2 lbs. Brussels sprouts, trimmed and halved • 1 tablespoon unsalted butter, melted • 1 cup water • 2 cup pomegranate seeds • ½ cup almonds, chopped How to 1. Pour a cup of water into the insert of the Instant Pot. 2. Place the steamer trivet inside. 3. Arrange the Brussel sprouts over the trivet. 4. Secure the lid and select the “Manual” function with high pressure for 5 minutes. 5. After the beep, do a Natural release and remove the lid. 6. Transfer the sprouts in a platter and pour melted butter on top. 7. Sprinkle almonds and pomegranate seeds on top and serve. Nutrition Values (Per Serving) • Calories: 196 • Carbohydrate: 35.6g • Protein: 5.1g • Fat: 4.8g

Lime Potatoes (Serves: 2 / Prep Time: 05 minutes / Cooking Time: 10 minutes) Ingredients • ½ tablespoon olive oil • 2 ½ medium potatoes, scrubbed and cubed • 1 tablespoon fresh rosemary, chopped • Freshly ground black pepper to taste • ½ cup vegetable broth • 1 tablespoon fresh lemon juice How to 1. Put the oil, potatoes, pepper, and rosemary to the Instant Pot. 2. “Sauté” for 4 minutes with constant stirring. 3. Add all the remaining ingredients into the Instant Pot. 4. Secure the lid and select the “Manual” function for 6 minutes with high pressure. 5. Do a quick release after the beep then remove the lid. 6. Give a gentle stir and serve warm. Nutrition Values (Per Serving) • Calories: 225 • Carbohydrate: 43.3g • Protein: 5.1g • Fat: 4.1g

Sauce Dipped Spinach (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 11 minutes) Ingredients • 1 tablespoon olive oil • ½ medium onion, chopped • ½ tablespoon garlic, minced • ¼ teaspoon red pepper flakes, crushed • 4 cups fresh spinach, chopped • ½ cup tomatoes, chopped • ¼ cup homemade tomato puree • ¼ cup white wine • 2/3 cup vegetable broth How to 1. Add the oil and onion to the Instant Pot. “Sauté” for 3 minutes with constant stirring. 2. Now add the pepper, garlic and spinach and cook for another 3 minutes. 3. Add all the remaining ingredients to the Pot. 4. Secure the lid and select the “Manual” function for 5 minutes with high pressure. 5. Do a quick release after the beep then remove the lid. 6. Give a gentle stir and serve warm. Nutrition Values (Per Serving) • Calories: 142 • Carbohydrate: 9.9g • Protein: 4.5g • Fat: 7.9g

Honey-glazed Carrots (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 5 minutes) Ingredients • 1 lb. carrots, peeled and cut into chunks • 2 tablespoons golden raisins • ½ cup water • ½ tablespoon unsalted butter, melted • ½ tablespoon honey • 2/3 teaspoon red pepper flakes, crushed • Salt to taste How to 1. Add the raisins, water, and carrots to the Instant Pot 2. Secure the lid and select the “Manual” function for 5 minutes with low pressure. 3. After the beep, do a quick release then remove the lid. 4. Strain the carrots and transfer them to a large bowl. 5. Put the remaining ingredients into the bowl and mix them well. 6. Serve warm. Nutrition Values (Per Serving) • Calories: 109 • Carbohydrate: 22.8g • Protein: 1.5g • Fat: 2g

Nutritious Chickpea Bowl (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 25 minutes) Ingredients • ½ tablespoon olive oil • ½ onion, chopped • ½ tablespoon fresh ginger, minced • ½ tablespoon garlic, minced • ½ teaspoons curry powder • ½ teaspoon ground cumin • ½ teaspoon ground coriander • 1 medium tomato, chopped finely • ½ cup dried chickpeas, rinsed, soaked, and drained • ½ cup water • A pinch of salt • Freshly ground black pepper to taste • 1 tablespoon fresh parsley to garnish, chopped How to 1. Add the oil and onion to the Instant Pot and Select the “Sauté” function to cook for 3 minutes. 2. Now add the garlic, ginger, and all the spices and cook for another 2 minutes. 3. Add the water and chickpeas to the pot then secure the lid. 4. Switch the cooker to the Manual function with high pressure and 20 minutes cooking time. 5. After it is done, do a Quick release then remove the lid. 6. Sprinkle some salt and black pepper on top and garnish with parsley. 7. Serve hot. Nutrition Values (Per Serving) • Calories: 211 • Carbohydrate: 26.2g • Protein: 7.8g • Fat: 9.4g

Fresh Kale Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 minute) Ingredients • ½ bunch kale, chopped • ½ cup quinoa, rinsed • ½ carrot, peeled and shredded • ¾ cup water • ¼ teaspoon salt • ½ beets, cooked and diced • ½ cup red onions, sliced • 1 tablespoon Dijon mustard • 2 tablespoons, balsamic vinegar • 1 tablespoon vegetable oil • 1 tablespoon sunflower seeds • 1 garlic clove, minced • Salt and pepper to taste How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Add the cooked quinoa to the prepared mixture and stir. 6. Serve as a salad. Nutrition Values (Per Serving) • • • •

Calories: 140 Carbohydrate: 19.5g Protein: 4.1g Fat: 5.3g

Steamed Garlic Broccoli (Serves: 6 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 6 cups broccoli florets • 1 cup water • ½ garlic cloves, minced • 2 tablespoons peanut oil • 2 tablespoons Chinese rice wine • Fine Sea Salt to taste • Lemon slices to garnish How to 1. Pour a cup of water into the insert of the Instant Pot. 2. Place the steamer trivet inside. 3. Arrange the broccoli florets over the trivet. 4. Secure the lid and select the “Manual” function with low pressure for 5 minutes. 5. After the beep, do a Natural release and remove the lid. 6. Strain the florets and return them back to the pot. Add the remaining ingredients to the broccoli. 7. Select “Sauté” and stir-fry for 5 minutes. 8. Garnish with lemon slices and serve. Nutrition Values (Per Serving) • Calories: 72 • Carbohydrate: 6.1g • Protein: 2.6g • Fat: 4.8g

Wine-glazed Mushrooms (Serves: 6 / Prep Time: 5 minutes / Cooking Time: 6 minutes) Ingredients • 2 tablespoons olive oil • 6 garlic cloves, minced • 2 lbs. fresh mushrooms, sliced • 1/3 cup balsamic vinegar • 1/3 cup white wine • Salt and black pepper to taste How to 1. Add the oil and garlic to the Instant Pot and Select the “Sauté” function to cook for 1 minute. 2. Now add all the remaining ingredients to the cooker. 3. Switch the cooker to the “Manual” function with high pressure and 5 minutes cooking time. 4. After it is done, do a Quick release then remove the lid. 5. Sprinkle some salt and black pepper if desired then serve. Nutrition Values (Per Serving) • Calories: 91 • Carbohydrate: 6.5g • Protein: 5g • Fat: 5.1g

Steamed Artichoke (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 4 artichokes, trimmed • 2 lemons, one juiced and one sliced • ½ tablespoon peppercorns, whole • 1 ½ garlic cloves, chopped • ½ tablespoons olive oil • 2 cups water • Salt and pepper to taste How to 1. Pour the water and peppercorns into the insert of the Instant Pot. 2. Place the steamer trivet inside. 3. Arrange the artichokes over the trivet. 4. Secure the lid and select the “Manual” function with low pressure for 5 minutes. 5. After the beep, do a Natural release and remove the lid. 6. Strain the artichokes and return them back to the pot. 7. Add the oil and all the remaining ingredients back into the Instant Pot, and then “Sauté” for 5 minutes while stirring. 8. Serve hot. Nutrition Values (Per Serving) • Calories: 103 • Carbohydrate: 20.5g • Protein: 5.7g • Fat: 2.1g

Green Beans with Tomatoes (Serves: 8 / Prep Time: 05 minutes / Cooking Time: 7 minutes) Ingredients • 2 tablespoons olive oil • 2 garlic cloves, crushed • 4 cups fresh tomatoes, diced • 2 lbs. green beans • Salt to taste How to 1. Add the oil and garlic to the Instant Pot and “Sauté” for 1 minute. 2. Stir in tomatoes and sauté for another 1 minute. 3. Set the steamer trivet in the pot and arrange green beans over it. 4. Secure the lid and select the “Manual” function with high pressure for 5 minutes. 5. After it is done, do a Natural release to release the steam. 6. Remove the lid and the trivet along with green beans. 7. Add the beans to tomatoes in the pot. 8. Sprinkle salt and stir well. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 82 Carbohydrate: 11.8g Protein: 2.9g Fat: 3.8g

Avocado Quinoa Salad (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 1 minute) Ingredients • ½ cup quinoa, rinsed • ¾ cup water • ¼ teaspoon salt • ½ carrot, peeled and shredded • ½ cup avocados, diced • ½ cup green onions • ½ cup cabbage, chopped • 1 tablespoon lime juice • 1 tablespoon avocado oil • 1 tablespoon freshly grated ginger • A pinch of red pepper flakes How to 1. Add the quinoa, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 1 minute. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Add the cooked quinoa to the prepared mixture and mix well. 6. Serve as a salad. Nutrition Values (Per Serving) • • • •

Calories: 163 Carbohydrate: 19.3g Protein: 3.9g Fat: 8.5g

Pepper Salad (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 10 minutes) Ingredients • 2 red peppers, thinly sliced into strips • 2 yellow peppers, thinly sliced • 1 green pepper, thinly sliced • 2 cups tomato puree • 1 red onion, thinly sliced into strips • 2 garlic cloves • 1 bunch parsley, chopped • 1 tablespoon olive oil • Salt and black pepper to taste How to 1. Add the oil and all the vegetables to the Instant Pot. 2. Select “Sauté” and stir-fry for 5 minutes with constant stirring. 3. Stir in tomato puree, salt, and pepper. 4. Secure the lid and select the “Manual” function for 5 minutes at high pressure. 5. After the beep, do a quick release and remove the lid. 6. Stir well and serve. Nutrition Values (Per Serving) • Calories: 132 • Carbohydrate: 23.7g • Protein: 4.1g • Fat: 4.2g

Asparagus Sticks (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 03 minutes) Ingredients • 1 cup water • 8 oz. thinly sliced Prosciutto* • 1lb. thick Asparagus sticks • Salt to taste • Pepper to taste How to 1. Wrap each prosciutto slice over the asparagus sticks. 2. Pour a cup of water into the Instant Pot. 3. Arrange a steamer trivet inside. 4. Place the wrapped asparagus sticks over the trivet. 5. Secure the lid and select “Manual” with high pressure for 3 minutes. 6. After the beep, do a natural release then remove the lid. 7. Transfer the steamed asparagus sticks to the platter. 8. Sprinkle some salt and pepper then serve. Nutrition Values (Per Serving) • Calories: 164 • Carbohydrate: 9.6g • Protein: 17.6g • Fat: 5.7g

Instant Mashed Potato (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 18 minutes) Ingredients • 2 cups water • 6-8 medium potatoes (peeled) • 1 teaspoon coarse rock salt • 2 tablespoons full cream • Additional salt and pepper to taste How to 1. Add the water, potatoes, and salt to the Instant Pot. 2. Secure the lid and select the “Manual” function for 18 minutes with high pressure. 3. After the beep, do a Natural release for 10 minutes and remove the lid. 4. Drain the water from the pot and leave the potatoes inside. 5. Use a potato masher to mash the potatoes in the pot. 6. Stir in cream, pepper, and additional salt. Mix them well. 7. Serve and enjoy. Nutrition Values (Per Serving) • • • •

Calories: 394 Carbohydrate: 62.5g Protein: 10.3g Fat: 9.9g

Potato & Cauliflower Mash (Serves: 8 / Prep Time: 5 minutes / Cooking Time: 25 minutes) Ingredients • 3 cups water • 4 lbs. potatoes (peeled) • 16 oz. cauliflower florets • 1 teaspoon coarse rock salt • 2 tablespoons full cream • Additional salt and pepper to taste How to 1. Add the water, potatoes, cauliflower, and salt to the Instant Pot. 2. Secure the lid and select the “Manual” function for 25 minutes with high pressure. 3. After the beep, do a Natural release in 10 minutes and remove the lid. 4. Drain the water from the pot and leave the potatoes and cauliflower inside. 5. Use a potato masher to mash the cauliflower and potatoes in the pot. 6. Stir in cream, pepper, and the additional salt. Mix them well. 7. Serve and enjoy. Nutrition Values (Per Serving) • Calories: 204 • Carbohydrate: 38.7g • Protein: 6.6g • Fat: 2.1g

Green Beans Salad (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 7 minutes) Ingredients • ½ oz. dry porcini mushrooms, soaked • 1 cup water • 1 lb. green beans, trimmed • 1 lb. potatoes, quartered • ½ teaspoon sea salt, divided • Black pepper ground to taste How to 1. Add the water, potatoes, mushrooms, and salt to the Instant Pot. 2. Place the steamer trivet over the potatoes. Arrange all the green beans in the steamer. 3. Secure the lid and select the “Manual” function for 7 minutes with high pressure. 4. After the beep, do a Natural release for 10 minutes and remove the lid. 5. Transfer the green beans to a platter. Strain the potatoes and mushrooms. 6. Add the potatoes and mushroom to the green beans. 7. Mix gently, sprinkle some pepper and salt on top and serve. Nutrition Values (Per Serving) • Calories: 127 • Carbohydrate: 27.7g • Protein: 4.9g • Fat: 0.3g

Tasty Corn Cobs (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 2 minutes) Ingredients • 4 ears corn • 2 cups water • Salt and pepper to taste • 1 tablespoon lemon juice • 1 tablespoon melted butter How to 1. Add the water and arrange the corn ears vertically in the Instant Pot. 2. Keep the larger end of the corn ears dipped in the water or arrange diagonally. 3. Secure the lid and select the “Manual” function with high pressure for 2 minutes. 4. After the beep, do a Natural release then remove the lid carefully. 5. Strain the corn ears and transfer them to a platter. 6. Drizzle some lemon juice along with melted butter on top. 7. Sprinkle salt and pepper then serve hot. Nutrition Values (Per Serving) • Calories: 158 • Carbohydrate: 29.1g • Protein: 5.1g • Fat: 4.7g • Sugar: 5.1g • Sodium: 48mg

Vegetable Chickpea Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 2o minutes) Ingredients • ½ bunch kale, chopped • ½ cup chickpeas, soaked and rinsed • ½ carrot, peeled and shredded • 1 cup water • ¼ teaspoon salt • ½ cup cabbage, sliced • ½ cup green onions, chopped • ½ cup red onions, sliced • 1 tablespoon brown sugar • 2 tablespoons, balsamic vinegar • 1 tablespoon vegetable oil • 1 tablespoon ginger, grated • 1 tablespoon sunflower seeds • 1 garlic clove, minced • Black pepper to taste How to 1. Add the chickpeas, salt, and water to the Instant Pot. 2. Secure the lid and select the “Manual” function with high pressure for 20 minutes. 3. After the beep, do a quick release and remove the lid. 4. Meanwhile, add the remaining ingredients to a bowl and mix them well. 5. Strain the cooked chickpeas and add to the prepared mixture and stir. 6. Serve as a salad. Nutrition Values (Per Serving) • Calories: 164 • Carbohydrate: 24.1g

• Protein: 6g • Fat: 5.4g

Boiled Bok Choy (Serves: 2 / Prep Time: 05 minutes / Cooking Time: 7 minutes) Ingredients • 1 garlic clove, smashed • 1 bunch bok choy*, trimmed • 1 cup or more water • Salt and pepper to taste How to 1. Add the water, garlic, and bok choy to the Instant Pot. 2. Secure the lid and select the “Manual” function for 7 minutes with high pressure. 3. After the beep, do a Quick release and remove the lid. 4. Strain the cooked bok choy and transfer it to a platter. 5. Sprinkle some salt and pepper on top. 6. Serve. Nutrition Values (Per Serving) • • • •

Calories: 27 Carbohydrate: 5g Protein: 3.1g Fat: 0.5g

Garlic with White Beets (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 10 minutes) Ingredients • 6 whole white beets • 4 cups water • 2 teaspoons salt • 2 tablespoons olive oil • 4 cloves garlic, minced • 2 tablespoons lime juice How to 1. Separate the white part of the beets from the green ones. Wash and rinse. 2. Cut the white parts into cubes and add them to the Instant Pot along with water. 3. Secure the lid and select the “Manual” function for 10 minutes with high pressure. 4. After the beep, do a Natural release and remove the lid. 5. Now add the green parts of the beets to the Instant Pot and let it stay for 5 minutes. 6. Strain the beets and set them aside. 7. Add the oil and garlic to the Instant Pot and “Sauté” for 2 minutes. 8. Return the beets to the pot and sauté for a minute. 9. Drizzle lime juice and salt then serve. Nutrition Values (Per Serving) • • • •

Calories: 133 Carbohydrate: 17.4g Protein: 2.3g Fat: 7.3g

Italian Potato Salad (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 5 minutes) Ingredients • 2 cups water • 1 ½ lbs. red potatoes, large dice • ½ bunch parsley, finely chopped • ¼ medium red onion, finely chopped • 2 tablespoons white wine vinegar • 2 tablespoons Olive Oil • ½ teaspoon salt • A dash of freshly ground pepper How to 1. Pour water into the insert of the Instant Pot. Add the potatoes to the water. 2. Secure the lid and select the “Manual” function for 5 minutes with high pressure. 3. After the beep, do a Quick release and remove the lid. 4. Strain the potatoes and transfer them to a bowl. 5. Add all the remaining ingredients and mix them gently. 6. Serve. Nutrition Values (Per Serving) • • • •

Calories: 184 Carbohydrate: 27.9g Protein: 3.3g Fat: 7.3g

Chapter 5: Soups, Stews and Chilies

Tomato Soup (Serves: 4 / Prep time: 6 minutes’ / Cooking time: 13 minutes) Ingredients • ½ garlic clove, minced • 1 small onion, chopped • 2 tablespoons olive oil • 1 ½ lbs fresh tomatoes, chopped • 1 teaspoon dried parsley, crushed • 1 tablespoon tomato sauce • 1 teaspoon dried basil, crushed • 1 ¼ cups vegetable broth • 1 tablespoon sugar • ½ tablespoon balsamic vinegar • Freshly ground black pepper, to taste • Cilantro and fresh cream to garnish How to 1. Pour the oil into the inner pan of the instant pot and select the ‘sauté” function. 2. Add the garlic and onions to the oil and cook for 3 minutes. 3. Hit ‘cancel’, then add the tomato sauce, broth, herbs, tomatoes and black pepper. 4. Secure the lid and select the ‘Soup’ function on your instant pot. Set the timer to cook for 10 minutes. 5. When you hear the beep, ‘quick release’ the steam and remove the lid. 6. Stir in the vinegar and sugar. 7. Garnish with fresh cream and cilantro, then serve hot. Nutrition Values (Per Serving) • Calories: 56 • Carbohydrate: 12g • Protein: 2.4g

• Fat: 0.4g

Potato and Corn Soup (Serves: 4 / Prep time: 6 minutes / Cooking time: 12 minutes) Ingredients • 1 cup fresh corn kernels • 1 tablespoon unsalted butter, melted • ½ medium onion, chopped • 1 celery stalk, chopped • 1 garlic clove, chopped • 1 large russet potato, peeled and chopped • 1 ½ carrots, peeled and chopped • 1 tablespoon dried parsley, crushed • 3 cups vegetable broth • 1½ tablespoon corn starch • Freshly ground black pepper, to taste • ¼ cup water How to 1. Pour the melted butter into the instant pot and press the ‘sauté’ key. Add the celery, onion, carrot and garlic to the pot, then cook for 3 minutes. 2. Now add the broth, potatoes, corns, black pepper and parsley to the pot, and secure the lid. 3. Select the ‘manual' function, set to high pressure and the timer to 6 minutes. 4. After the beep, ‘quick release’ the steam and remove the lid. 5. Meanwhile, prepare the corn starch slurry by mixing it with some water. 6. Pour the corn starch slurry into the soup, stirring continuously. 7. Set the cooker to the ‘sauté’ function and cook for 3 minutes. 8. Serve hot Nutrition Values (Per Serving) • Calories: 168 • Carbohydrate: 30.5g • Protein: 5.1g

• Fat: 3.5g

Chicken and Kale Soup (Serves: 8 / Prep time: 10 minutes’ / Cooking time: 12 minutes) Ingredients • 2 cups water • 6 celery stalks, chopped • 4 carrots, peeled and chopped • 2 medium onions, chopped • 4 bay leaves • 2 tablespoons olive oil • ½ teaspoon dried oregano, crushed • Freshly ground black pepper to taste • ½ teaspoon dried thyme, crushed • 8 cups low-sodium chicken broth • 2 lbs cooked chicken, shredded • 4 cups fresh kale, trimmed and chopped • 1 teaspoon Worcestershire sauce How to 1. Pour the oil into the instant pot and select the ‘sauté’ function. 2. Add the carrot, celery and onion to the oil and sauté for 5 minutes. 3. Now stir in the herbs, bay leaves and black pepper and cook for another minute. 4. Pour the water and chicken broth into the pot and secure the lid. 5. Select the ‘soup’ function on the control panel and cook for 4 minutes. 6. When you hear the beep, ‘quick release’ the steam, then remove the lid. 7. Stir in the kale and chicken then cook on ‘sauté’ for 2 minutes. 8. Add the Worcestershire sauce, then serve hot. Nutrition Values (Per Serving) • Calories: 261 • Carbohydrate: 11.2g • Protein: 36.6g

• Fat: 7g

Green Bean Soup (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • ½ pound lean ground beef • ½ tablespoon garlic, minced • ½ tablespoon olive oil • ½ medium onion, chopped • 1 teaspoon dried thyme, crushed • ½ teaspoon ground cumin • 1½ cups fresh tomatoes, chopped finely • ½ pound fresh green beans, trimmed and cut into 1-inch pieces • 2 cups low-sodium beef broth • Freshly ground black pepper, to taste • ⅛ cup Parmesan cheese, freshly grated How to 1. Select the ‘sauté’ function on your instant pot. Pour in the oil, add the beef, and cook for 5 minutes. 2. Add the thyme, cumin and garlic, then cook for 3 minutes. 3. Now stir in the beans, tomatoes and broth and secure the lid. 4. Set the ‘manual' function to low pressure and cook for 20 minutes. 5. ‘Quick release’ the steam and remove the lid. 6.Drizzle some black pepper and Parmesan cheese on top. 7. Serve hot. Nutrition Values (Per Serving) • Calories: 226 • Carbohydrate: 11.5g • Protein: 27.9g • Fat: 7.7g

Pork and Cabbage Soup (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • ½ tablespoon olive oil • ½ lb ground pork • ½ large onion, chopped • 1 cup carrots, peeled and shredded • ¼ head cabbage, chopped • 2 cups chicken broth • ½ cup coconut aminos • ½ teaspoon ground ginger • Freshly ground black pepper, to taste How to 1. Select the ‘sauté’ function on the instant pot, add the oil and pork to the pot and cook for 5 minutes. 2. Press ‘cancel’, add the remaining ingredients, and secure the lid. 3 Cook for 25 minutes at high pressure on the ‘manual setting. 4. ‘Quick release’ the steam after the beep, then remove the lid. 5. Serve immediately. Nutrition Values (Per Serving) • Calories: 179 • Carbohydrate: 10.3g • Protein: 22.5g • Fat: 5.1g

Chicken and Mushroom Stew (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 15 minutes) Ingredients • ½ tablespoon olive oil • ½ lb fresh cremini mushrooms, stemmed and quartered • ½ small onion, chopped • ½ tablespoon tomato paste • 1½ garlic cloves, minced • 4 (5-oz) skinless chicken thighs • ½ cup green olives, pitted and halved • 1 cup fresh cherry tomatoes • ¼ cup low-sodium chicken broth • Freshly ground black pepper to taste • ¼ cup fresh parsley, chopped How to 1. Place the oil, onion and mushrooms into the instant pot and cook on the ‘sauté’ function for 5 minutes. 2. Stir in the tomato paste, along with the garlic, and cook for another minute. 3. Add the broth, chicken, olives and tomatoes to the pot, then secure the lid. 4. Set the ‘manual' function to high pressure for 10 minutes cooking time. 5. After the beep, ‘Quick release’ the steam and remove the lid. 6. Sprinkle some black pepper and parsley on top. 7. Serve immediately. Nutrition Values (Per Serving) • Calories: 423 • Carbohydrate: 7.8g • Protein: 57.6g • Fat: 16.7g

Beef and Veggie Stew (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 40 minutes) Ingredients • 1½ tablespoons olive oil • 1½ lb chuck roast, trimmed and cubed • 1 cup homemade tomato sauce • ½ teaspoon smoked paprika • 1 cup low-sodium chicken broth • 1 large onion, cut into bite-sized pieces • ½ lb carrots, peeled and cut into bite-sized pieces • ½ lb potatoes, peeled and cut into bite-sized pieces • ½ garlic clove, minced • ¼ cup fresh cilantro to garnish, chopped How to 1. Put the oil and beef into the instant pot and cook on the ‘sauté’ function for 5 minutes. 2. Stir in the paprika, broth and tomato sauce, then secure the lid. 3. Cook on ‘manual' settings at high pressure for 15 minutes. 4. Once done, ‘quick release’ the steam pressure, then remove the lid. 5. Add all the vegetables and re-lock the lid. Cook for another 20 minutes at high pressure on ‘manual' settings. 6. ‘Quick release’ the steam, remove the lid and add the cilantro. 7. Serve immediately. Nutrition Values (Per Serving) • Calories: 320 • Carbohydrate: 21.6g • Protein: 26.9g • Fat: 13.7g

Mixed Veggie Stew (Serves: 5 / Prep Time: 10 minutes / Cooking Time: 10 minutes) Ingredients • 1 tablespoon olive oil • ½ carrot, peeled and minced • ½ celery stalk, minced • ½ small onion, minced • 1 garlic clove, minced • ½ teaspoon dried sage, crushed • ½ teaspoon dried rosemary, crushed • 4 oz. fresh Portabella mushrooms, sliced • 4 oz. fresh white mushrooms, sliced • ¼ cup red wine • 1 Yukon Gold potato, peeled and chopped • ¾ cup fresh green beans, trimmed and chopped • 1 cup tomatoes, chopped • ½ cup tomato paste • ½ tablespoon balsamic vinegar • 1¼ cups water • 1 tablespoon corn starch • ⅛ cup water • Salt and freshly ground black pepper to taste • 2 oz. frozen peas How to 1. Select the ‘sauté’ function on your instant pot and pour in the oil. Add the celery, carrot and onion. Cook for 3 minutes. 2. Add the herbs and garlic to the pot and cook for another minute. 3. Now add the mushrooms and sauté for 5 minutes. Stir in the wine and cook for 2 minutes. 4. Add the green beans, potatoes, tomato paste, tomatoes, water and vinegar, and secure the lid. 5. Set to high pressure in the ‘manual' function for 15 minutes. When finished, ‘quick release’ the steam.

6. Combine the corn starch with water in a separate bowl to make a slurry. 7. Remove the lid of the cooker and add the corn starch slurry, the peas, black pepper and salt. 8. Cook for 1 minute on the ’sauté’ setting; transfer to a bowl and serve hot. Nutrition Values (Per Serving) • Calories: 197 • Carbohydrate: 36.9g • Protein: 6.6g

Beef with Beans Chili (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 20 minutes) Ingredients • 1 tablespoon olive oil • 2 lbs ground beef • 1 onion, chopped • 1 green bell pepper, seeded and chopped • 2 garlic cloves, minced • 1 teaspoon dried oregano, crushed • 3 tablespoons red chili powder • 1 tablespoon ground cumin • 3½ cups tomatoes, chopped finely • 1½ cups cooked red kidney beans • 1½ cups water • ½ cup sour cream How to 1. Place the oil and the beef in the instant pot and cook for 5 minutes on the ‘sauté’ function. 2. Once cooked, transfer the beef to a plate. 3. Add all the vegetables and stir fry for 5 minutes. 4. Add the beef and all the remaining ingredients, except the sour cream, then secure the lid. 5. Cook on the ‘manual' function for 10 minutes at high pressure.

6. Once done, ‘Quick release’ the steam and then remove the lid. 7. Serve with sour cream topping. Nutrition Values (Per Serving) • Calories: 769 • Carbohydrate: 96.4g • Protein: 67.3g • Fat: 14.6g

Three Beans Mix Chili (Serves: 4 / Prep Time: 5 minutes / Cooking Time: 20 minutes) Ingredients • 1 tablespoon olive oil • 1 cup onion, chopped • ½ green bell pepper, seeded and chopped • ½ cup carrot, peeled and chopped • 2 tablespoons celery stalk, chopped • ½ tablespoon garlic, minced • ¼ dried kidney beans, rinsed, soaked for 8 hours and drained • ¼ cup dried pinto beans, rinsed, soaked for 8 hours and drained • ¼ cup dried black beans, rinsed, soaked for 8 hours and drained • 1 cup fresh tomatoes, chopped • 1 cup homemade tomato paste • 1 teaspoon dried oregano, crushed • 1 tablespoon mild chili powder • ½ teaspoon smoked paprika • ½ teaspoons ground cumin • ¼ teaspoon ground coriander • 2 cups low-sodium vegetable broth • Scallions to garnish, chopped How to 1. Select the ‘sauté’ function on the instant pot, add the oil, bell pepper, celery, onion, carrot and garlic, and cook for 5 minutes. 2. Add the remaining ingredients to the pot then secure the lid. 3. Select the ‘manual' function and set to high pressure. Cook for 15 minutes. 4. After the beep, use the ‘natural release’ function to vent the steam, then remove the lid. 5. Garnish with scallion and serve. Nutrition Values (Per Serving) • Calories: 282 • Carbohydrate: 50g • Protein: 13g

• Fat: 4.7g

Full Meal Turkey Soup (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 30 minutes) Ingredients • ½ tablespoon olive oil • ½ lb lean ground turkey • ½ small yellow onion, chopped • 1 cup carrots, peeled and shredded • ¼ head cabbage, chopped • 2 cups homemade chicken broth • 2 teaspoons low-sodium soy sauce • ½ teaspoon ground ginger • Freshly ground black pepper to taste How to 1. Add the oil and turkey in the instant pot and select the ‘sauté’ function to cook for 5 minutes. 2. Select ‘cancel’, then add the remaining ingredients. Cover and lock the lid. 3. Set the cooker to ‘manual' and select high pressure for 25 minutes. 4. After the beep, ‘quick release’ the steam and then remove the lid. 5. Serve hot. Nutrition Values (Per Serving) • Calories: 190 • Carbohydrate: 9.2g • Protein: 19.5g • Fat: 8.7g

Gourmet Mexican Beef Soup (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 15 minutes) Ingredients • ½ teaspoon olive oil • 1 lb grass-fed, lean ground beef • 10 oz. canned sugar-free diced tomatoes with green chilies • 4 oz. cream cheese • ¼ cup heavy cream • 2 cups homemade beef broth • 2 garlic cloves, minced • 1 tablespoon chili powder • 1 teaspoon ground cumin • Salt and freshly ground black pepper to taste • ¼ cup cheddar cheese, shredded How to 1. Pour the oil into the instant pot and Select the ‘sauté’ function. Stir in the beef and cook for 10 minutes. 2. Add the remaining ingredients, except for the cheese, then secure the lid. 3. Select the ‘soup’ function and cook for 5 minutes. Once done, vent the steam by using ‘natural release’. 4. Remove the lid and serve hot with cheddar cheese on top. Nutrition Values (Per Serving) • Calories: 390 • Carbohydrate: 5.6g • Protein: 29.5g • Fat: 26.5g

Beef Soup (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 33 minutes) Ingredients • ½ tablespoon olive oil • ½ lb grass-fed, lean ground beef • ½ small yellow onion, chopped • ½ tablespoon garlic, minced • 1 teaspoon dried thyme, crushed • ½ teaspoon ground cumin • 1½ cups fresh tomatoes, chopped finely • ¼ lbs fresh green beans, trimmed and cut into 1-inch pieces • 2¼ cups homemade beef broth • Salt and freshly ground black pepper to taste • ¼ cup Parmesan cheese, freshly grated How to 1. Put the oil and beef into the instant pot and select the ‘sauté’ function. Cook for 5 minutes. 2. Now add the cumin, garlic, thyme and onion, and cook for another 3 minutes. 3. Add the broth, tomatoes and green beans, then secure the lid on the pot. 4. Switch the cooker to the ‘manual’ function at low pressure and cook for 25 minutes. 5. When it’s cooked, ‘quick release’ the steam, then remove the lid. 6. Sprinkle some salt and black pepper on top, then garnish with Parmesan cheese. 7. Serve hot. Nutrition Values (Per Serving) • Calories: 227 • Carbohydrate: 8.4g • Protein: 22.7g • Fat: 10.8g

Bacon and Veggie Soup (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 20 minutes) Ingredients • ½ tablespoon olive oil • ½ small yellow onion, chopped • 1 garlic clove, minced • ½ head cauliflower, chopped roughly • ½ green bell pepper, seeded and chopped • Salt, and freshly ground black pepper to taste • 2 cups homemade chicken broth • 1 cup Cheddar cheese, shredded • ½ cup half-and-half cream* • 3 cooked turkey bacon slices, chopped • 2 dashes hot pepper sauce How to 1. Add the oil with onion and garlic in the instant pot and “Sauté” for 3 minutes 2. Stir in the broth, salt, black pepper, cauliflower and bell pepper then secure the lid. 3. Select the ‘soup’” function and cook for 15 minutes. 4. After the beep, ‘quick release’ the steam then remove the lid. 5. Stir in the remaining ingredients and cook on the ‘sauté’ function for 5 minutes. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 293 • Carbohydrate: 18.1g • Protein: 18.1g • Fat: 21g

Broccoli Soup (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 13 minutes) Ingredients • 1 tablespoon olive oil • 1 medium carrot, peeled and chopped • ½ small yellow onion, chopped • 1 tablespoon almond flour • ½ garlic clove, minced • 1½ cups homemade vegetable broth • 2½ cups broccoli florets • ½ teaspoon dill weed • ½ teaspoon smoked paprika • Salt and freshly ground black pepper to taste • 2 American cheese slices, cut into pieces • ½ cup Colby Jack cheese, shredded • ½ cup Pepper Jack cheese, shredded • ¼ cup Parmesan cheese, shredded • ½ cup half-and-half cream How to 1. Select the ‘sauté’ function on the instant pot and add the oil, onion and carrot. Cook for 3 minutes. 2. Stir in the garlic and flour, then ‘sauté’ for another minute. 3. Pour in the broth and cook for one more minute, stirring continuously. 4. Add the broccoli and secure the lid. Cook on ‘manual' settings, at high pressure for 8 minutes. 5. After the beep, ‘quick release’ the steam, then remove the lid. 6. Add the salt, paprika, black pepper, dill weed, cream and all the cheeses, and let it sit for around 2 minutes until the cheeses melt completely. 7. Stir well to combine the ingredients, then serve hot Nutrition Values (Per Serving) • Calories: 525 • Carbohydrate: 59.8g • Protein: 30.1g

• Fat: 19.3g

Carrot Soup (Serves: 2 / Prep Time: 15 minutes / Cooking Time: 12 minutes) Ingredients • 1 tablespoon olive oil • ½ small yellow onion, chopped • ½ garlic clove, minced • ⅛ teaspoon dried parsley, crushed • ⅛ teaspoon dried basil, crushed • ½ lb carrots, peeled and chopped • Salt and freshly ground black pepper to taste • 1 (7-oz) can unsweetened coconut milk • 1½ cups homemade chicken broth • ½ tablespoon Sriracha* sauce • 1 tablespoon fresh cilantro, chopped How to 1. Select the ‘sauté’ function on your instant pot, then add the oil, garlic and onion and cook for 3 minutes. 2. Add the salt, carrots, dried parsley, basil and black pepper and cook for another 2 minutes. 3. Pour in the broth, Sriracha sauce and coconut milk, then secure the lid. 4. Set the cooker to ‘manual’ function at high pressure for 6 minutes. 5. Use ‘natural release’ for 10 minutes, then carefully remove the lid. 6. Use an immerse blender to blend the soup into a smooth puree. 7. Serve with fresh cilantro on top. Nutrition Values (Per Serving) • Calories: 376 • Carbohydrate: 20g • Protein: 7.1g • Fat: 31.7g

Coconut Chicken Stew (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 25 minutes) Ingredients • 1½ tablespoons Worcestershire sauce • 1 tablespoon fresh lime juice • 1 tablespoon paprika • ½ teaspoon ground cumin • ½ teaspoon ground turmeric • Salt and freshly ground black pepper to taste • 2 grass-fed whole chicken legs (drumsticks and thighs separated into 8 pieces) • ½ tablespoon coconut oil • ½ cup yellow onion, sliced • 1½ garlic cloves, minced • 1 tablespoon homemade tomato puree • 1 cup homemade chicken broth • ¼ cup fresh parsley, chopped How to 1. Prepare the marinade in a bowl by mixing all the spices, the Worcestershire sauce and the lime juice. Immerse the chicken in the marinade and mix well. 2. Place the chicken in the refrigerator for 1 hour to marinate. 3. Separate the chicken from the marinade and keep both to one side. 4. Select the ‘sauté’ function on your instant pot and add the oil and the chicken. Let it sauté for 3 minutes until each piece turns golden brown from both sides. 5. Remove the chicken and add the garlic and onion. Let it cook for 3 minutes. 6. Now put chicken back in the pot and add the broth, tomato puree and marinade mixture. 7. Secure the lid and select ‘manual' settings - 20 minutes on high pressure.

8. After the beep, do ‘natural release’ to vent the steam and carefully remove the lid. 9. Serve with fresh cilantro on top. Nutrition Values (Per Serving) • Calories: 131 • Carbohydrate: 7.7g • Protein: 16.1g • Fat: 3.9g

Lamb Pepper Stew (Serves: 3 / Prep Time: 20 minutes / Cooking Time: 25 minutes) Ingredients • ½ tablespoon olive oil • ½ small yellow onion, chopped • ½ celery stalk, chopped • ½ tablespoon garlic, minced • 1 lb grass-fed lamb shoulder, trimmed and cubed into 2-inch size • 1 cup fresh tomatoes, chopped finely • 1 tablespoon sugar-free tomato paste • 1½ tablespoons fresh lemon juice • ½ teaspoon dried oregano, crushed • ½ teaspoon dried basil, crushed • Salt and freshly ground black pepper to taste • ¼ cup homemade chicken broth • ½ large green bell pepper, seeded and cut into 8 slices • ½ large red bell pepper, seeded and cut into 8 slices • ¼ cup fresh parsley to garnish, minced How to 1. Add the oil, onion and garlic to the instant pot and select ‘sauté’. Cook for 2 minutes. 2. Now add all the remaining ingredients except the bell peppers and secure the lid. 3. Select the ‘manual' function and cook for 15 minutes on high pressure. 4. After the beep, use ‘natural release’ for 10 minutes, then vent any remaining steam by using ‘quick release’. 5. Remove the lid and switch the cooker back to the ‘sauté’ mode. 6. Add the bell peppers and cook for 8 minutes stirring constantly. 7. Garnish with minced parsley and serve. Nutrition Values (Per Serving)

• • • •

Calories: 252 Carbohydrate: 5.3g Protein: 33.1g Fat: 10.4g

Pepper Chicken Chili (Serves: 4 / Prep Time: 25 minutes / Cooking Time: 15 minutes) Ingredients • 1 tablespoon olive oil • 1½ lbs chicken thighs and drumsticks (bone-in, skin-on) • ½ pound tomatillos, husks removed and quartered • 1 Anaheim pepper, seeded and chopped • 1 poblano pepper, seeded and chopped • 1 serrano pepper, seeded and chopped • ½ medium yellow onion, chopped • 3 garlic cloves, peeled • ¾ tablespoon ground cumin • ½ tablespoon dried thyme • Salt to taste • ¼ cup fresh cilantro, chopped • ¼ cup homemade chicken broth • ½ tablespoon fish sauce • 1 tablespoon fresh lime juice • ¼ cup plain Greek yoghurt How to 1. Pour the oil into the instant pot and select the ‘sauté’ function. Add the garlic, cumin, salt, thyme, tomatillos, chicken and peppers and stir-fry for 4 minutes. 2. Stir in the broth then cover with the lid. Press the ‘manual' key and cook for 15 minutes at high pressure. 3. After the beep, use ‘natural release’ to vent the steam and remove the lid. 4. Transfer the chicken pieces to a bowl and remove all the skin and bones. Shred the remaining meat and keep it to one side. 5. Meanwhile, add the lime juice, fish sauce and cilantro to the instant pot and blend into a smooth puree using a hand blender. 6. Add the shredded chicken to the smooth puree. 7. Serve with yoghurt topping.

Nutrition Values (Per Serving) • • • •

Calories: 490 Carbohydrate: 9.6g Protein: 32.1g Fat: 36.7g

Ground Turkey Chili (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 50 minutes) Ingredients • ½ tablespoon olive oil • 1 small yellow onion, chopped • 4 garlic cloves, minced • ½ celery stalk, chopped • 1½ lbs. lean ground turkey • ¾ (15-oz) can sugar-free diced tomatoes with liquid • 1 oz. sugar-free tomato paste • ½ (4-oz) can green chilies with liquid • 1 tablespoon Worcestershire sauce • 2 tablespoons red chili powder • 1 tablespoon ground cumin • ½ tablespoon dried oregano, crushed • Salt and freshly ground black pepper to taste • 1 small avocado, peeled, pitted and sliced How to 1. Select the ‘sauté’ function on your instant pot. Add the oil, onion and celery, and cook for 5 minutes. 2. Cook for 1 more minute after adding the garlic.

3. Add the turkey and let it cook for 9 minutes. Stir in all the remaining ingredients, except the avocado, then secure the lid. 4. Select the ‘Meat Stew’ option on the cooker, and cook for the default time of 35 minutes. 5. When it’s done, vent the steam using ‘natural release’, then remove the lid. 6. Serve with avocado slices on top. Nutrition Values (Per Serving) • • • •

Calories: 542 Carbohydrate: 9.4g Protein: 67.6g Fat: 26.8g

Pork and Beef Chili (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 40 minutes) Ingredients • ½ tablespoon olive oil • ½ lb. grass-fed ground beef • ½ lb. ground pork • 1½ medium tomatillos, chopped • ¼ small yellow onion, chopped • 1 jalapeño pepper, chopped • 1 garlic clove, minced • ½ (6-oz) can sugar-free tomato sauce • ½ tablespoon chili powder • ½ tablespoon ground cumin • Salt and freshly ground black pepper to taste • 2 tablespoon water • ¼ cup cheddar cheese, grated How to 1. Add the oil to the instant pot and select the ‘sauté’ function. Place the pork and beef in the oil and sauté for 5 minutes. 2. Remove the excess grease and add the remaining ingredients, except the cheese. 3. Cook on ‘manual” at high pressure for 35 minutes. 4. Once done, vent the steam using ‘natural release’, then remove the lid. 5. Top with grated cheddar cheese and serve hot. Nutrition Values (Per Serving) • Calories: 270 • Carbohydrate: 6.9g • Protein: 30.5g • Fat: 12.7g

Bacon Tomato Chili (Serves: 8 / Prep Time: 15 minutes / Cooking Time: 45 minutes) Ingredients • 8 bacon slices, chopped • 2 red bell peppers, seeded and chopped • 1 small yellow onion, chopped • 4 garlic cloves, minced • 2 lbs. grass-fed, ground beef • 3 tablespoons chili powder • 2 tablespoon smoked paprika • 4 teaspoons ground cumin • Freshly ground black pepper, to taste • 1 (28 oz.) can sugar-free, fire roasted tomatoes • 4 oz. sugar-free tomato sauce • ½ cup sour cream How to 1. Add the bacon strips in the instant pot and cook on ‘sauté’ for 5 minutes until crispy. 2. Put the bacon on plate with a paper towel to soak away the fat. 3. Place the garlic, onion and bell peppers in the pot and ‘sauté’ for 5 minutes. 4. Now add the beef and spices and cook for another 5 minutes. 5. Stir in the tomato sauce, tomatoes and crispy bacon, then secure the lid. 6. Select the ‘bean/chili’ function on your instant cooker and cook for 30 minutes using the default settings. 7. After the beep, use ‘natural release’ to vent the steam, and remove the lid. 8. Serve with sour cream on top. Nutrition Values (Per Serving) • Calories: 414

• Carbohydrate: 15.5g • Protein: 33.5g • Fat: 24.1g

Spinach Lentil Soup (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 20 minutes) Ingredients • 1 teaspoon olive oil • ½ small yellow onion, diced • 1 medium carrot, peeled and diced • ½ medium celery stalk, diced • 2 medium garlic cloves, minced • 1 teaspoon ground cumin • ½ teaspoon ground turmeric • ½ teaspoon dried thyme • Kosher salt to taste • Freshly ground black pepper to taste • ½ cup dry brown lentils, rinsed well in cold water • 2 cups low-sodium vegetable broth • 4 oz. (about 6 cups) baby spinach How to 1. Select the ‘sauté’ function on the instant pot. Pour in the oil and add the onions, celery and carrots. Cook for 5 minutes. 2. Add the thyme, cumin, turmeric, garlic, pepper and salt, and sauté for 1 minute. 3. Stir in the broth, along with lentils, then secure the lid. 4. Press the ‘manual' key, and set 12 minutes cooking time on medium pressure. 5. After the beep, ‘quick release’ the steam, then remove the lid. 6. Add the spinach, salt and pepper to taste, then serve. Nutrition Values (Per Serving) • Calories: 190 • Carbohydrate: 30.5g • Protein: 10.8g

• Fat: 3.5g

Zuppa Toscana (Serves: 2 / Prep Time: 10 minutes / Cooking Time: 10 minutes) Ingredients • 1 tablespoon olive oil • ½ medium onion, diced • ½ lb ground, mild Italian sausage • 2 cloves garlic, minced • 1½ large russet potatoes, unpeeled and sliced into 1/4-inch slices. • 3 cups (1½ quarts) chicken broth • 2 tablespoons water • 1 cup fresh kale, chiffonade • ½ cup heavy cream How to 1. Add the oil and onion to the instant pot and cook on the ‘sauté’ function for 3 minutes. 2. Add the Italian sausage and cook until it turns brown. 3. Stir in the garlic and cook for 1 minute. 4. Add the water, broth and potato slices and seal the lid. 5. Cook on ‘manual' setting for 6 minutes at high pressure. 6. Once done, use ‘natural release’, and then ‘quick release’ to vent all the steam. 7. Remove the lid and stir in the kale and cream. Serve hot Nutrition Values (Per Serving) • • • •

Calories: 784 Carbohydrate: 54.8g Protein: 34g Fat: 46.5g

Minestrone Soup (Serves: 4 / Prep Time: 12 minutes / Cooking Time: 6 minutes) Ingredients • 2 tablespoons olive oil • 2 stalks celery, diced • 1 large onion, diced • 1 large carrot, diced • 3 cloves garlic, minced • 1 teaspoon dried oregano • 1 teaspoon dried basil • Sea salt and pepper to taste • 1 (28 oz.) can San Marzano tomatoes • 1 (15 oz.) can white or cannellini beans • 4 cups bone broth or vegetable broth • 1 bay leaf • ½ cup fresh spinach • 1 cup gluten-free elbow pasta • 1/3 cup finely grated parmesan cheese • 2 tablespoons fresh pesto How to 1. Switch the instant pot to ‘sauté’ mode and add the oil, onion, garlic, celery and carrot. Cook for 3 minutes. 2. Drizzle the salt, pepper, oregano and basil into the mix to add more flavour. 3. Add the broth, spinach, pasta, tomatoes and bay leaf to the pot and select ‘manual' settings. Cook for 6 minutes at high pressure. 4. Let it sit for 2 minutes after the beep, then ‘quick release’ the steam. Remove the lid carefully. 5. Stir in the white beans. 6. Serve with a grating of parmesan cheese and pesto on top. Nutrition Values (Per Serving)

• • • •

Calories: 629 Carbohydrate: 96.9g Protein: 37.3g Fat: 12.6g

Chicken Tortilla Soup (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 20 minutes) Ingredients • 2½ cups chicken broth • ½ (14.5 oz.) can tomatoes, undrained, diced • 1 small onion, diced • 2 garlic cloves, finely minced • 1 teaspoon chili powder • 1 teaspoon cumin • ½ teaspoon paprika • ½ teaspoon coriander (ground) • Salt and pepper to taste • 1 lb boneless, skinless chicken breast • 14.5 oz. (½ can) black beans, drained and rinsed • 1 cup frozen corn kernels • ½ tablespoon lime juice • 2 tablespoons cilantro to garnish, chopped • Tortilla chips to serve How to 1. Pour the chicken broth into the instant pot, add the tomatoes, onion and garlic, then the chicken breasts. 2. Sprinkle all the spices into the pot and add the corn and the beans. 3. Seal the lid and cook on the ‘manual' setting at high pressure for 5 minutes. 4. ‘Natural release’ the steam when the timer goes off. Remove the lid. 5. Remove the chicken and shred it in a bowl using two forks. 6. Put the chicken back in the pot and add the lime juice. 7. Garnish with cilantro and serve with tortilla chips. Nutrition Values (Per Serving)

• • • • • •

Calories: 625 Carbohydrate: 76.6g Protein: 57.2g Fat: 10.8g Sugar: 5.4g Sodium: 590mg

Japanese Ramen Soup (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 90 minutes) Ingredients • 1½ lbs. pork spareribs, cut into 2" pieces • ¾ lb chicken wings • 1 tablespoon cooking oil • 1 large onion, peeled, thick sliced • 1½ cloves garlic, smashed • 1 teaspoon ginger, grated • Soy sauce or salt to taste • 2 cup boiled egg noodles. • ¼ cup green onion, chopped. • 1 boiled egg (cut in half) How to 1. Pour the water into a large pot. Add the pork spareribs and chicken wings. Boil the mixture for 8 minutes, then remove the wing and spareribs. Dispose of the remaining water. 2. Now set the instant pot on the ‘sauté’ function and add the onion and oil. Cook for 5 minutes 3. When the onion turns brown, add the garlic, ginger, wings and ribs. Fill the inner pot with water up to the ‘MAX’ limit. Secure the lid. 4. Select the ‘manual' function on the instant pot, and cook for 90 minutes at high pressure. 5. After the beep, ‘natural release’ the steam, then remove the lid. 6. Strain the soup, discard all the solids and skim off the surface fats. 7. Serve with boiled noodles, chopped green onions and boiled egg on top. Nutrition Values (Per Serving) • Calories: 662 • Carbohydrate: 14.8g • Protein: 75.5g

• Fat: 31.8g

Barley Soup (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 1 hr 30 min) Ingredients • 1½ lb stew meat • Salt and pepper to taste • 2 tablespoons oil • 10 baby Bella mushrooms, quartered • 1 cup onion, chopped • 1 cup carrots, chopped • 4 celery stalks, chopped • 6 cloves garlic, minced • 6 cups low sodium beef broth • 1 cup water • 2 bay leaves • ½ teaspoon dried thyme • 1 large potato, shredded • 2/3 cup pearl barley, rinsed How to 1. Put the oil and the stew meat in the instant pot and ‘sauté’ until all the meat turns golden brown on both sides. Sprinkle in the salt and pepper for seasoning. 2. When cooked, remove the beef and add the mushrooms to the oil. Cook for 2 minutes, then transfer them to a plate. 3. Put the onion, carrot and celery into the pot and cook for 5 minutes, stirring constantly. Add the garlic and cook for another minute. 4. Now put the beef and mushrooms back in the pot and add the thyme, bay leaves, water and broth, and secure the lid. 5. Cook the mixture on the ‘manual’ function at high pressure for 16 minutes. 6. Use ‘natural release’ to vent the steam and remove the lid. 7. Stir in the potatoes and barley, then cover with the lid.

8. Cook on ‘slow cook’ for 1 hour, then press ‘cancel’. 9. Remove the lid and serve hot. Nutrition Values (Per Serving) • Calories: 518 • Carbohydrate: 35.5g • Protein: 44.9g • Fat: 21.2g

Coconut Celery Soup (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • 2 bunches celery, diced • 2 sweet yellow onions, diced • 2 cups coconut milk • 4 cups chicken broth • 1 teaspoon dill • 2 pinches of sea salt How to 1. Put all the ingredients into the instant pot. 2. Secure the lid and set the cooker on the ‘soup’ function for 30 minutes. 3. After the beep, use ‘natural release’ to vent the steam, then remove the lid. 4. Use an immerse blender to blend the soup into a smooth mixture. 5. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 169 Carbohydrate: 5.4g Protein: 4.2g Fat: 15g

Cauliflower Butternut Soup (Serves: 3 / Prep Time: 05 minutes / Cooking Time: 25 minutes) Ingredients • ½ medium onion, diced • 2 teaspoons olive oil • 1 garlic clove, minced • ½ lb frozen cauliflower • ½ lb frozen, cubed, butternut squash • 1 cup vegetable broth • ½ teaspoon paprika • ¼ teaspoon dried thyme • 2 pinches of sea salt • ½ cup milk How to 1. Put the oil and garlic into the instant pot and select the ‘sauté’ function. Cook for 2 minutes. 2. Add the broth, cauliflower, butternut and all the spices and secure the lid. 3. Cook under ‘manual’ settings at high pressure for 5 minutes. 4. After the beep, ‘quick release’ the steam and remove the lid. 5. Add the milk to the soup and blend well using an immerse blender. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 125 • Carbohydrate: 15.4g • Protein: 4.7g • Fat: 6g

Chinese Congee (Serves: 6 / Prep Time: 5 minutes / Cooking Time: 20minutes) Ingredients • 1 lb ground chicken • 6 cups chicken broth • ½ tablespoon salt • 1½ cups short grain rice, rinsed until water is clear • 1 tablespoon grated fresh ginger • 4 cups cabbage, shredded • Green onions to garnish How to 1. Put all the ingredients, except the cabbage and green onions, in the instant pot. 2. Select the ‘porridge’ function and cook on the default time and settings. 3. After the beep, ‘quick release’ the steam and remove the lid. 4. Stir in the shredded cabbage and cover with the lid. 5. Serve after 10 minutes with chopped green onions on top. Nutrition Values (Per Serving) • • • •

Calories: 237 Carbohydrate: 13.2g Protein: 28.1g Fat: 7.1g

Cheesy Leek Soup (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 10 minutes) Ingredients • 1 tablespoon unsalted butter, melted • 1½ leeks, cleaned and sliced • ½ teaspoon kosher salt • 2 garlic cloves, crushed • 2 sprigs fresh thyme • 1/3 teaspoon dried oregano • 1 bay leaf • ½ cup white wine • 2½ cups vegetable broth • 2 cups medium gold potatoes, peeled and diced • ¾ cups cream • ¼ cup grated cheddar cheese How to 1. ‘Sauté’ the leeks with melted butter in the instant pot for 1 minute, then add the garlic to cook for 30 seconds. 2. Add all the remaining ingredients, except the cream, and secure the lid. 3. Select the ‘manual’ function on the instant pot and cook for 10 minutes at high pressure. 4. After the beep, ‘quick release’ the steam and remove the lid. 5. Stir the cream into the soup and remove the bay leaf. 6. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 878 Carbohydrate: 94.2g Protein: 30.4g Fat: 35.3g

Chapter 5: Beef, Lamb and Pork Beef Mushroom Stroganoff (Serves: 6 / Prep time: 5 minutes’ / Cooking time: 23 minutes) Ingredients • 1½ lbs beef stew meat • 1½ tablespoons olive oil • 1½ tablespoons garlic • ¾ cup diced onions • 1½ teaspoons salt • 2 cups mushroom, chopped • 1 cup water • 1½ teaspoons black pepper • ¾ cup sour cream How to 1. Select the ‘sauté’ function on the instant pot. 2. Add the oil, onions and garlic. Cook for 3 minutes. 3. Add the remaining ingredients, except the sour cream. 4. Secure the lid and set the cooker on ‘manual' for 20 minutes at high pressure. 5. After the beep, ‘natural release’ the steam and remove the lid after 20 minutes. 6. Stir in the sour cream and serve. Nutrition Values (Per Serving) • Calories: 317 • Carbohydrate: 4.4g • Protein: 36.4g • Fat: 16.6g

Eastern Lamb Stew (Serves: 7 / Prep time: 15 minutes’ / Cooking time: 1 hour 20 minutes) Ingredients • 4 tablespoons olive oil • 1 (½ -1¾) lb lamb stew meat • 2 onions, diced • 8 garlic cloves, chopped • 2 teaspoons salt and pepper • 2 teaspoons cumin • 2 teaspoons coriander • 2 teaspoons turmeric, • 2 teaspoons cinnamon • 1 teaspoon chilli flakes • 4 tablespoons tomato paste • ½ cup apple cider vinegar • 4 tablespoons honey or brown sugar • 2½ cups chicken broth • 2 (15 oz.) cans chickpeas, rinsed and drained • ½ cup raisins, chopped • 2 tablespoons fresh cilantro to garnish, chopped How to 1. Select the ‘sauté’ function on the instant pot. 2. Add the oil, garlic and all the spices. Sauté for 4 minutes. 3. Stir in all the remaining ingredients and secure the lid. 4. Switch the cooker to the ‘meat stew’ mode for 1 hour 15 minutes. 5. After the beep, ‘natural release’ the steam and remove the lid. 6. Stir the stew and serve with fresh cilantro on top. Nutrition Values (Per Serving) • Calories: 1010 • Carbohydrate: 87.2g • Protein: 65.4g • Fat: 44.2g

Garlic Beef Sirloin (Serves: 8 / Prep time: 10 minutes’ / Cooking time: 35 minutes) Ingredients • 6 lbs beef top sirloin steak • 4 teaspoons garlic powder • 8 cloves garlic, minced • 1 cup butter • Salt and pepper to taste How to 1. Select the ‘sauté’ function on the instant pot. 2. Add the butter to the pot and add the sirloin steaks. Cook for 5 minutes. Let the meat brown on each side. 3. Stir in all the remaining ingredients and secure the lid. 4. Switch the cooker to the ‘meat stew’ mode and cook for 30 minutes. 5. After the beep, ‘natural release’ the steam and remove the lid. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 865 • Carbohydrate: 2g • Protein: 103.9g • Fat: 44.3g

Lamb Meat Balls (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 35 minutes) Ingredients • ¾ lbs ground lamb meat • Salt and freshly ground black pepper, to taste • 2 small tomatoes, chopped roughly • ½ small yellow onion, chopped roughly • ½ cup sugar-free tomato sauce • ¼ teaspoon red pepper flakes, crushed • 2 garlic cloves, peeled • 5 mini bell peppers, seeded and halved • ½ tablespoon olive oil • 1 teaspoon adobo seasoning* How to 1. In a bowl, combine the lamb meat with the adobo seasoning*. 2. Prepare small meatballs out of this mixture. 3. Set the cooker to the ‘sauté’ mode and add the oil to it. 4. Add the meatballs to the hot oil and cook until they turn golden brown. 5. Transfer the meatballs to a separate bowl. 6. Add all the remaining ingredients to the pot and secure the lid. 7. Switch the cooker to the ‘meat stew’ mode and cook for 35 minutes. 8. After the beep, ‘natural release the steam and remove the lid. 9. Use an immerse blender to blend the vegetable mix. 10. Stir in the meatballs, garnish with herbs, and serve hot. Nutrition Values (Per Serving) • Calories: 445 • Carbohydrate: 24.3g • Protein: 32g • Fat: 25.5g

Traditional Country Steak (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • 4 lbs beef round steak • 2 tablespoons vegetable oil • 4 teaspoons Worcestershire sauce • 6 garlic cloves • 1 cup all-purpose flour • 1 teaspoon salt • 1 teaspoon black pepper • 1 cup ketchup • 1 cup diced onions How to 1. Add the steaks and flour to a bowl and dredge the steaks through to cover both sides with flour. 2. Set the instant pot on the ‘sauté’ function and add the oil to it. 3. Add the steaks in batches and cook well to turn them brown on both sides. 4. Add the remaining ingredients and secure the lid. 5. Cook on the ‘manual' function for 30 minutes at high pressure. 6. ‘Natural release’ the steam, then remove the lid. 7. Serve immediately. Nutrition Values (Per Serving) • Calories: 308 • Carbohydrate: 10g • Protein: 35.8g • Fat: 12g

Peppers Lamb (Serves: 10 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • 2 lbs grass-fed, boneless lamb, trimmed • 4 cups tomatoes, chopped finely • 6 garlic cloves, minced • 2 cups water • 2 tablespoons olive oil • Salt and black pepper to taste • 2 teaspoons dried rosemary, crushed • 2 large green bell peppers, seeded and sliced • 2 large yellow bell peppers, seeded and sliced • 2 large red bell peppers, seeded and sliced • 3 cups sugar-free tomato sauce How to 1. Turn the instant pot to the ‘sauté’ function and add the oil to it. 2. Stir in the lamb meat along with salt and pepper. Cook for 5 minutes. 3. Dish the meat out onto a plate. 4. Add the water, salt, garlic, tomatoes, rosemary and black pepper. 5. Stir in all the peppers, tomato sauce and return the meat to the pot. 6. Secure the lid and set it to the ‘manual' function for 25 minutes at high pressure. 7. ‘Quick release’ the steam and remove the lid. Serve hot. Nutrition Values (Per Serving) • Calories: 224 • Carbohydrate: 10.1g • Protein: 26g • Fat: 9.2g

Healthy Prime Rib (Serves: 7 / Prep Time: 5 minutes / Cooking Time: 46 minutes) Ingredients • ½ (5 lbs) prime rib roast • 1 tablespoon olive oil • 1 teaspoon ground black pepper • 1 teaspoon salt • 2 cups water • 5 cloves garlic, minced • 1 teaspoon dried thyme How to 1. In a large bowl, combine the oil, salt, thyme, garlic and pepper. 2. Add the beef to the mixture and marinate for 5 minutes. 3. Pour the water into the pot and place in the streamer trivet. 4. Place the marinated prime rib roast over the trivet and secure the lid. 5. Select the ‘meat stew’ option and cook for 25 minutes at high pressure. 6. ‘Quick release’ the steam and remove the lid. 7. Meanwhile, set the oven to 475o F. 8. Bake the ribs in the oven for 15 minutes. 9. Serve hot. Nutrition Values (Per Serving) • Calories: 1164 • Carbohydrate: 6.7g • Protein: 80.2g • Fat: 87.9g

Bacon Lamb Chili (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 40 minutes) Ingredients • 2 lbs grass-fed ground lamb • 8 bacon slices, chopped • 1 small onion, chopped • 4 garlic cloves, minced • 3 tablespoons chilli powder • 2 tablespoons smoked paprika • 4 teaspoons ground cumin • 2 red bell peppers, seeded and chopped • Freshly ground black pepper to taste How to 1. Set the instant pot to ‘sauté’ mode and place the bacon inside. 2. Sauté the bacon for 5 minutes, then transfer onto a paper towel on a plate. 3. Now add the garlic, onion and bell peppers to the pot and cook for 5 minutes. 4. Add the lamb, the spices and cooked bacon to the pot and secure the lid. 5. Use the ‘Bean/Chili’ function and cook for 30 minutes. 6. Once done, ‘Natural release’ the steam then, remove the lid. 7. Serve hot. Nutrition Values (Per Serving) • Calories: 427 • Carbohydrate: 6.8g • Protein: 27.4g • Fat: 23g

Sauce Glazed Lamb Chops (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 30 minutes) Ingredients • 1 lb lamb loin chops • 1 garlic clove, crushed • ½ cup bone broth • ¾ teaspoon dried rosemary, crushed • 1 tablespoon arrowroot starch • 1½ tablespoons butter • ½ small onion, sliced • ¾ cup sugar-free, diced tomatoes • 1 cup carrots, peeled and sliced • Salt and black pepper (to taste) • ½ tablespoon cold water How to 1. Add the butter to the instant pot and heat it on the ‘sauté’ function. 2. Place the lamb chops in the pot and cook for 3 minutes each side. 3. Take the chops out of the pot and place them on a plate. 4. Put the onion and garlic into the pot and cook for 3 minutes. 5. Add the remaining ingredients except the arrowroot and water and secure the lid. 6. Cook on the ‘manual' setting for 15 minutes at high pressure. 7. Once done ‘Quick release’ the steam and remove the lid. 8. Meanwhile, dissolve the arrowroot flour in some water and add the slurry to the pot. 9. Cook for 5 minutes then pour this sauce over the fried chops. 10. Serve hot. Nutrition Values (Per Serving) • Calories: 579 • Carbohydrate: 14g • Protein: 70.1g • Fat: 25.5g

Turmeric Beef Steaks (Serves: 3 / Prep Time: 5 minutes / Cooking Time: 35 minutes) Ingredients • ½ lb beef steak pieces • 1 tablespoon salt • 1½ tablespoons oil • 1 cup water • 1 tablespoon turmeric powder • 1 tablespoon red chili powder • 1 tablespoon coriander powder • 1 tablespoon lemon juice • 1 tablespoon cumin powder • 1 tablespoon vinegar • Boiled white rice to serve How to 1. In a bowl, combine the red chili powder with the cumin powder, salt, coriander powder, vinegar, oil, lemon juice, and turmeric powder. 2. Place the beef pieces in the marinade, mix well and refrigerate overnight. 3. Pour a cup of water into the instant pot and place a steamer trivet inside. 4. Arrange the beef pieces in a single layer over the trivet and secure the lid. 5. Cook for 30 minutes on the ‘meat stew’ setting at high pressure. 6. Once done, ‘Natural release’ the steam and remove the lid. 7. Serve hot with boiled white rice. Nutrition Values (Per Serving) • Calories: 255 • Carbohydrate: 6.8g • Protein: 26.6g • Fat: 13.1g

Lamb Shanks (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 45 minutes) Ingredients • 1½ lbs grass-fed lamb shanks, trimmed • 1 tablespoon olive oil • ¾ cup bone broth • ½ teaspoon dried rosemary, crushed • 1 tablespoon melted butter • 7 whole garlic cloves, peeled • Salt and black pepper to taste • ¾ tablespoon sugar-free tomato paste • 1¼ tablespoons fresh lemon juice How to 1. Turn the instant pot to the ‘sauté’ setting, and add the oil to the insert. 2. Place the shanks in the pot and sprinkle some salt and pepper over them. 3. Cook each side for 3 minutes, then add the garlic cloves. 4. Stir-fry for 2 minutes, then add all the remaining ingredients expect the lemon juice and butter 5. Secure the lid and select the ‘manual' function and cook at high pressure for 30 minutes. 6. ‘Natural release’ the steam for 10 minutes, then remove the lid. 7. Transfer the lamb to a platter. 8. Pour the melted butter and lemon juice on top and serve. Nutrition Values (Per Serving) • Calories: 533 • Carbohydrate: 1.2g • Protein: 69.1g • Fat: 23.7g

Cheesy Beef Meatballs (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 7 minutes) Ingredients • 1 lb ground beef • 1 tablespoon Parmesan cheese, grated • ½ teaspoon dried oregano • ½ tablespoon olive oil • ½ egg • ½ tablespoon flaxseed meal • 1 cup water • Salt and ground black pepper to taste • ½ (14 oz.) can tomato sauce How to 1. In a bowl, combine the Parmesan cheese with the ground beef, oregano, egg, salt, pepper and flaxseed. 2. Use this mixture to make small meatballs of 1-inch diameter. 3. Add the oil to the instant pot and select the ‘sauté’ function. 4. Put the meatballs into the oil and sauté until they turn brown. 5. Stir in the tomato sauce and water, then secure the lid. 6. Cook on ‘manual' setting for 7 minutes at high pressure. 7. ‘Natural release’ the steam for 5 minutes, then remove the lid. 8. Serve warm. Nutrition Values (Per Serving) • Calories: 358 • Carbohydrate: 3.1g • Protein: 50.6g • Fat: 15g

Coconut Lamb Curry (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 30 minutes) Ingredients • 1 lb grass-fed lamb shoulder, cut into bite-sized pieces • 1 tablespoon curry powder, divided • ¼ cup unsweetened coconut milk • 2 tablespoons coconut cream • 1 tablespoon coconut oil • 1 medium yellow onion, chopped • 2 garlic cloves, crushed • ½ cup chicken broth • 1 tablespoon fresh lemon juice • Salt and black pepper to taste • 2 tablespoons fresh cilantro to garnish, chopped How to 1. Combine the coconut cream, milk and curry powder in a bowl and then add the lamb. Allow to marinate for 20 minutes. 2. Heat the oil in the instant pot on ‘sauté’ function. 3. Stir in the onion and garlic and cook for 4 minutes. 4. Add the curry powder to the pot and cook for a minute. 5. Now put the lamb into the pot, keeping the marinade to one side. 6. Stir in the chicken broth, pepper, salt and lemon juice, then secure the lid. 7. Cook on ‘manual' setting at high pressure for 20 minutes. 8. ‘Quick release’ the steam, remove the lid, and add the cream marinade to the lamb. 9. Cook for 5 minutes on ‘sauté’ mode. 10. Serve with fresh cilantro on top. Nutrition Values (Per Serving) • Calories: 340 • Carbohydrate: 7.1g • Protein: 29.5g • Fat: 21.3g

Japanese Beef Bowl (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 15 minutes) Ingredients • 1 lb beef ribeye steak, thinly sliced • 2 large white onions, chopped • 1 cup water • 2 tablespoons brown sugar • 2 tablespoons sake • 2 teaspoons vegetable oil • 4 tablespoons soy sauce • 2 tablespoons mirin How to 1. Put the oil and onions into the instant pot and cook until brown. 2. Stir in the soy sauce, mirin, sake, water and brown sugar. 3. Add the beef steaks to the instant pot and secure the lid. 4. Cook on ‘manual' function for 15 minutes at high pressure. 5. Once done ‘Quick release’ the steam and remove the lid. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 316 • Carbohydrate: 16.9g • Protein: 22.7g • Fat: 16.3g

Beef & Bacon Casserole (Serves: 4 / Prep Time: 15 minutes / Cooking Time: 30 minutes) Ingredients • 1 lb ground beef • ¼ teaspoon onion powder • 4 eggs • ½ cup heavy cream • ¼ teaspoon ground pepper • 1½ garlic cloves, crushed • ½ lb bacon, cooked and chopped • 3 oz. tomato paste • ¼ teaspoon salt • 6 oz. cheddar cheese, grated How to 1. Put the beef, bacon, garlic and onion powder into the instant pot and ‘sauté’ for 5 minutes. 2. Combine the cream, eggs, salt, tomato paste and cheddar cheese in a bowl. 3. Pour this mixture over the beef and bacon. Secure the lid. 4. Cook on ‘the manual' function for 25 minutes at high pressure. 5. ‘Natural release the steam for 5 minutes, then remove the lid. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 823 • Carbohydrate: 6.7g • Protein: 72.9g • Fat: 54.9g

Lamb and Zucchini Curry (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 25 minutes) Ingredients • 1 lb cubed lamb stew meat • 1 tablespoon fresh ginger, grated • ½ teaspoon lime juice • ¼ teaspoon black pepper • ¾ cup diced tomatoes • ½ teaspoon turmeric powder • 1½ medium carrots, sliced • 2 garlic cloves, minced • ½ cup coconut milk • ¼ teaspoon salt • 1 tablespoon olive oil • ½ medium onion, diced • ½ medium zucchini, diced How to 1. Combine the garlic, ginger, salt, pepper, coconut milk and lime juice in a bowl and add the meat to marinate for 30 minutes. 2. Put the oil and meat, along with the marinade, tomatoes, carrots, turmeric powder and onions, into the instant pot. 3. Secure the lid and cook for 20 minutes on ‘manual' function at high pressure. 4. ‘Natural release’ for 15 minutes, then remove the lid. 5. Add the zucchini to the curry and let it simmer for 5 minutes. 6. Serve hot. Nutrition Values (Per Serving) • Calories: 255 • Carbohydrate: 12.7g • Protein: 9,5g • Fat: 19.6g

Beef Potato Tots (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 30 minutes) Ingredients • ¾ lbs lean ground beef • 16 oz. frozen potato rounds, tater tots • ¼ onion, chopped • 8 oz. cream of chicken soup • 2 tablespoons olive oil How to 1. Heat the oil in the instant pot on ‘sauté’ mode. 2. Stir in the beef and onion. Sauté for 5 minutes. 3. Add the cream of chicken soup and place the potato tater tots on top. 4. Secure the lid and cook for 25 minutes at medium pressure on the ‘manual’ setting. 5. ‘Natural release’ for 5 minutes, then remove the lid. 6. Serve warm. Nutrition Values (Per Serving) • • • • • •

Calories: 1100 Carbohydrate: 92.7g Protein: 35.2g Fat: 63.4g Sugar: 0.6g Sodium: 1052mg

Juicy Lamb Leg (Serves: 6 / Prep Time: 15 minutes / Cooking Time: 47 minutes) Ingredients • 2 lbs leg of lamb • 1 teaspoon fine sea salt • 2½ tablespoons olive oil • 6 sprigs thyme • 1½ cups bone broth • 6 garlic cloves, minced • 1½ teaspoons black pepper • 1½ small onions • ¾ cup orange juice How to 1. Add the salt, pepper and garlic to the lamb and marinate. 2. Heat the oil in the instant pot using the ‘sauté’ function, then add the onions. 3. Cook for 4 minutes then remove the onions from the pot. 4. Put the marinated lamb in the pot and cook for 3 minutes on each side. 5. Stir in the broth, onions, orange juice and thyme. Secure the lid. 6. Select ‘meat stew’ mode and cook for 40 minutes. 7. ‘Natural release’ the steam for 10 minutes, then remove the lid. 8. Serve hot. Nutrition Values (Per Serving) • Calories: 380 • Carbohydrate: 6.3g • Protein: 48.1g • Fat: 17g

Mexican Butter Beef (Serves: 3 / Prep Time: 20 minutes / Cooking Time: 35 minutes) Ingredients • 1 lb boneless beef • ¾ teaspoon salt • ½ teaspoon black pepper • ½ medium onion, thinly sliced • 3 garlic cloves, minced • ¼ cup bone broth • ½ tablespoon chili powder • 1 tablespoon butter • ½ tablespoon tomato paste • ¼ teaspoon red boat fish sauce How to 1. Add the chili powder and salt to the beef in a bowl. Mix them well. 2. Heat the butter in the instant pot on the ‘sauté’ function. 3. Sauté the onion for 4 minutes, then add the tomato paste and garlic. 4. Add the fish sauce, beef and broth to the cooker and lock the lid. 5. Select the ‘meat stew’ function and cook for 30 minutes at high pressure. 6. ‘Natural release’ the steam for 15 minutes, then remove the lid. 7. Sprinkle some salt and pepper on top, then serve. Nutrition Values (Per Serving) • Calories: 649 • Carbohydrate: 4.1g • Protein: 23.9g • Fat: 59g

Greek Style Lamb (Serves: 2 / Prep Time: 25 minutes / Cooking Time: 15 minutes) Ingredients • 1 lb lamb meat, ground • 4 garlic cloves • 1 teaspoon rosemary • ¾ teaspoon salt • ¼ teaspoon black pepper • ½ small onion, chopped • 1 teaspoon dried oregano • 1 teaspoon ground marjoram • ¾ cup water How to 1. Chop the garlic, onions, rosemary and marjoram in a food processor. 2. Add the ground lamb meat and salt and pepper to the mixture and combine well. 3. Compress the beef mixture to make a compact ‘loaf’. 4. Cover it tightly with tin foil and make some holes in it. 5. Pour the water into the instant pot and place the trivet inside. 6. Place the loaf pan over the trivet and secure the lid. 7. Cook on ‘manual’ at high pressure for 15 minutes. 8. Once done ‘Quick release’ the steam, then remove the lid. 9. Serve warm. Nutrition Values (Per Serving) • • • •

Calories: 664 Carbohydrate: 4.8g Protein: 56.9g Fat: 44.8g

Beef Broccoli Stew (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 45 minutes) Ingredients • 1¼ lbs beef stew chunks • 1 zucchini, chopped • 1 tablespoon curry powder • ½ teaspoon salt • ½ lb broccoli florets • ¼ cup chicken broth • ½ tablespoon garlic powder • ½ cup coconut milk How to 1. Place all the ingredients, except the coconut milk, into the instant pot. 2. Secure the lid and turn on the ‘manual' function. 3. Cook for 45 minutes at high pressure. 4. Once done ‘Natural release’ the steam and remove the lid. 5. Stir in the coconut milk and let it simmer for 2 minutes. 6. Serve immediately. Nutrition Values (Per Serving) • Calories: 227 • Carbohydrate: 24.4g • Protein: 12.3g • Fat: 16.2g

Beef and Pork Gumbo (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 4 hours 25 minutes) Ingredients • ¼ tablespoon olive oil • ¼ lbs. grass-fed ground beef • ¼ lbs. ground pork • 1 medium tomatillo, chopped • ⅛ small yellow onion, chopped • ½ jalapeño pepper, chopped • ½ garlic clove, minced • ¼ (6oz) can sugar-free tomato sauce • ¼ tablespoon chili powder • ¼ tablespoon ground cumin • Salt and freshly ground black pepper to taste • 1 tablespoon water • 2 tablespoons cheddar cheese, shredded How to 1. Put the oil and all the ingredients into the instant pot. 2. Stir well and secure the lid. 3. Set the cooker to ‘slow cook’ at high pressure for 4 hours. 4. Once done ‘Natural release’ the steam and remove the lid. 5. Serve hot. Nutrition Values (Per Serving) • Calories: 181 • Carbohydrate: 4.8g • Protein: 20.4g • Fat: 8.5g

Wine Glazed Short Ribs (Serves: 2 / Prep Time: 15 minutes / Cooking Time: 60 minutes) Ingredients • 1 lb boneless beef short ribs • 1 tablespoon curry powder • 1 cup water • 1 tablespoon white wine • ½ large onion, diced • 1½ tablespoons tamari sauce • ½ tablespoon salt How to 1. Put all the listed ingredients into the instant pot. 2. Cover with the lid and select the ‘slow Cook’ function. Cook for 1 hour. 3. Once done ‘Natural release’ the steam and remove the lid. 4. Serve hot. Nutrition Values (Per Serving) • Calories: 482 • Carbohydrate: 8.3g • Protein: 74.8g • Fat: 14.7g

Spicy Minced Meat (Serves: 2 / Prep Time: 15 minutes / Cooking Time: 20 minutes) Ingredients • ½ lb ground lamb meat • ½ cup onion, chopped • ½ tablespoon garlic • ½ tablespoon minced ginger • ¼ teaspoon turmeric • ¼ teaspoon ground coriander • ½ teaspoon salt • ¼ teaspoon cumin • ¼ teaspoon cayenne pepper How to 1. Set the instant pot to ‘sauté’ mode. 2. Add the onions, garlic and ginger, and sauté for 5 minutes. 3. Add the remaining ingredients to the pot and secure the lid. 4. Cook on the ‘manual' function for 15 minutes at high pressure. 5. After the beep, ‘natural release’ the steam for 15 minutes. 6. Remove the lid and serve immediately. Nutrition Values (Per Serving) • Calories: 343 • Carbohydrate: 4.8g • Protein: 28.7g • Fat: 22.5g

Beef Pot Roast (Serves: 6 / Prep Time: 5 minutes / Cooking Time: 1 hour 10 minutes) Ingredients • 2½ lbs. beef roast • 1 teaspoon garlic powder • 1 teaspoon onion powder • 2 tablespoons olive oil • 1 teaspoon salt • ½ teaspoon black pepper • 2 tablespoons Worcestershire sauce • 3 cups beef broth • 2 lbs. potatoes, quartered • ½ lb. carrots, peeled and cut into chunks How to 1. Turn on the instant pot and set to ‘sauté.’ In a bowl, mix together the salt, pepper, garlic powder, and onion powder. 2. Rub the mixture all over the roast to coat all sides using your hands. 3. Drizzle oil in the pot and when the oil is heated, place the roast and sear for 4-5 minutes on each side. 4. Switch the instant pot to ‘pressure cook’ on high and set to 55-65 minutes depending on how large your pieces are (65 minutes to be safe) 5. Add the potatoes, carrots and pour the beef broth and Worcestershire sauce over everything. 6. Lock the lid of instant pot making sure the vent is set to the sealed position. 7. Once done, ‘Natural release’ the steam for 10 minutes, then remove the lid. 8. Shred or chunk the roast. Garnish with fresh parsley if desired and serve warm with the veggies.

Nutrition Values (Per Serving) • Calories: 456 • Carbohydrate: 17g • Protein: 57.5g • Fat: 12.1g

Beef Carne Asada (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 40 minutes) Ingredients • 2 lbs beef stew meat • ¾ tablespoon chili powder • 2 tablespoon salt • 1½ tablespoons olive oil • ½ cup beef bone broth • ½ large onion, sliced • ¾ tablespoon cumin • 1 tablespoon lemon juice • 1½ oz. tomato paste How to 1. Season the stew meat with salt, cumin and chili powder. 2. Select the ‘sauté’ function on your instant pot to heat the oil. 3. Place the beef in the pot and secure the lid. 4. Cook on ‘manual' function for 35 minutes at high pressure. 5. Once done ‘Natural release’ the steam and remove the lid. 6. Add the remaining ingredients and let it sit for 5 minutes. 7. Serve warm. Nutrition Values (Per Serving) • Calories: 408 • Carbohydrate: 13.4g • Protein: 58.6g • Fat: 15.3g

Lamb Chop Irish Stew (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 15 minutes) Ingredients • 8 lamb shoulder chops, cubed • 4 cups water • 4 tablespoons olive oil • 8 large onions, sliced into thin rounds • 9 large carrots, chunked • 4 sprigs thyme • 2 teaspoons salt • 2 teaspoons black pepper How to 1. Select the ‘sauté’ on the instant pot and heat the oil in it. 2. Add the lamb chops and cook until they turn brown. 3. Transfer the chops to a plate. 4. Pour the water into the pot and add the thyme. 5. Put the chops back into the pot and arrange the vegetables over them. 6. Sprinkle with some salt and pepper and secure the lid. 7. Cook for 15 minutes on ‘manual’ at high pressure. 8. After the beep ‘Natural release’ the steam, then remove the lid. 9. Serve warm. Nutrition Values (Per Serving) • • • •

Calories: 325 Carbohydrate: 22.5g Protein: 24.4g Fat: 16.2g

Pork Lettuce Wraps (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 55 minutes) Ingredients • 3 lbs bone-in pork shoulder • ¾ teaspoon ground cumin • 1¼ pinches cayenne • ½ teaspoon black pepper • ½ teaspoon dried oregano • ¾ teaspoon garlic powder • ¾ teaspoon sea salt • 1¼ tablespoon olive oil • 1¼ onions, chopped • 1¼ oranges, juiced • 2 cups water • 6 lettuce leaves How to 1. Put all the ingredients in except the lettuce with the pork and mix them well. Refrigerate overnight. 2. Heat the oil in the instant pot using the ‘sauté’ function. 3. Put the marinated pork into the oil and sear for 10 minutes. 4. Pour in 2 cups of water and secure the lid. 5. Select the ‘manual' function and cook for 45 minutes at medium pressure. 6. Release the pressure for 10 minutes using ‘Natural release’. 7. Serve the cooked pork on lettuce leaves. Nutrition Values (Per Serving) • Calories: 514 • Carbohydrate: 7.6g • Protein: 39.2g • Fat: 35.5g

Picante Lamb Chops (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 35 minutes) Ingredients • 6 lamb chops, bone-in • 1¼ apples, peeled and sliced • 1¼ cup Picante sauce • 3 tablespoons olive oil • 3 tablespoons all-purpose flour • 3 tablespoons brown sugar, packed How to 1. Dredge the lamb chops through a bowl of flour. 2. Mix the apple slices, picante sauce and brown sugar in a bowl. 3. Pour the oil into the instant pot and select ‘sauté’. 4. Add the flour covered chops to the oil and sear for 5 minutes. 5. Secure the lid and select the ‘meat stew” function. Cook for 35 minutes at high pressure. 6. Once done ‘Natural release’ the steam for 10 minutes, then remove the lid. 7. Serve warm. Nutrition Values (Per Serving) • Calories: 449 • Carbohydrate: 16.3g • Protein: 20.1g • Fat: 33.3g

Pork with Calabacita Squash (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 1 hour 08 minutes) Ingredients • ½ pork tenderloin • ½ tablespoon ground cumin • 1 teaspoon salt • ½ tablespoon chili powder • ½ tablespoon garlic powder • ½ tablespoon butter • 4 cups water • 3 calabacita squashes, seeds removed How to 1. Season the pork with half the cumin, garlic powder, salt and chili powder. 2. Switch the instant pot to ‘sauté’ mode and add the butter to heat. 3. Place the seasoned pork in the pot and cook it for 4 minutes per side. 4. Pour in 4 cups of water and secure the lid. 5. Select ‘meat stew’ option and cook for 1 hour. 6. ‘Natural release’ the steam for 30 minutes, and remove the lid. 7. Stuff the calabacita squashes with the pork mixture. 8. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 146 Carbohydrate: 11.5g Protein: 16.7g Fat: 4.3g

Instant Pork Thai Curry (Serves: 2 / Prep Time: 5 minutes / Cooking Time: 35 minutes) Ingredients • ½ lbs pork meat, boneless • ½ cup coconut milk, canned • 1 tablespoon Thai curry paste • ¼ cup water How to 1. Prepare the Thai curry sauce by mixing the coconut milk, water and the Thai curry paste in a bowl. 2. Put the pork meat and Thai curry sauce into the instant pot. 3. Secure the lid and select the ‘manual' function. Set to high pressure and cook for 35 minutes. 4. Once done ‘Natural release’ the steam for 10 minutes, then remove the lid. 5. Serve immediately. Nutrition Values (Per Serving) • Calories: 309 • Carbohydrate: 4.8g • Protein: 25.4g • Fat: 21.3g

Jamaican Pork Roast (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 55 minutes) Ingredients • 2 lbs pork shoulder • ¾ tablespoon olive oil • ¼ cup Jamaican jerk spice blend • ¼ cup beef broth How to 1. Use the Jamaican jerk spice with olive oil to marinate the pork for 10 minutes. 2. Select the ‘sauté’ function on the instant pot and place the marinated pork inside. 3. Sear each side for 4 minutes, then add the broth. 4. Secure the lid and cook for 45 minutes at high pressure on the ‘manual' setting. 5. ‘Natural release’ the steam for 10 minutes, then remove the lid. 6. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 226 Carbohydrate: 0g (Zero gram) Protein: 35.4g Fat: 111.7g

Smokey BBQ Pork Ribs (Serves: 4 / Prep Time: 10 minutes / Cooking Time: 1 hour 35 minutes) Ingredients • 2 lbs baby back pork ribs • 2 tablespoons apple cider vinegar • 2 cups apple juice • 1 tablespoon liquid smoke • ½ teaspoon ground cumin • ½ teaspoon brown sugar • ½ teaspoon garlic powder • ½ teaspoon black pepper • 1 teaspoon salt • ¼ cup BBQ sauce • ¼ cup tomato ketchup • 1 tablespoon Worcestershire sauce How to 1. Combine the salt, pepper, brown sugar, cumin and garlic powder in a bowl to prepare the seasoning. 2. Add the pork to the mixture and mix well. 3. Now put the seasoned pork, apple cider vinegar, liquid smoke and apple juice into the instant pot. 4. Cook for 20 minutes at high pressure using the ‘meat stew’ function. 5. Once done ‘Natural release’ the steam for 15 minutes, then remove the lid. 6. Stir in the Worcestershire sauce, BBQ sauce and the tomato ketchup. 7. Let it sit for 15 minutes, then serve hot. Nutrition Values (Per Serving)

• • • •

Calories: 746 Carbohydrate: 25.2g Protein: 36.6g Fat: 54.5g

Cauliflower Tourtiere (Serves: 10 / Prep Time: 5 minutes / Cooking Time: 50 minutes) Ingredients • 2 (9 inch) pie crust, frozen, ready-to-bake • 2 lbs pork meat • 1 cup water • ½ teaspoon black pepper • 2 teaspoons salt • ½ teaspoon ground nutmeg • 1 tablespoon ground sage • 4 tablespoons butter • 2 small onions, sliced • 2 cups cooked cauliflower How to 1. Put the meat, onions, salt and water into the instant pot. 2. Secure the lid and cook for 20 minutes at high pressure using the ‘meat stew’ option. 3. ‘Natural release’ the steam for 5 minutes, then remove the lid. 4. In a blender, blend the cooked cauliflower and add this mixture to the pot. 5. Stir in the butter and all the spices. 6. Mix well and pour the mixture over the pie crust. 7. Bake the pie for 30 minutes at 3500 F in an oven. 8. Serve warm. Nutrition Values (Per Serving) • • • •

Calories: 425 Carbohydrate: 33.8g Protein: 20.3g Fat: 23g

Spice Pork Ribs (Serves: 3 / Prep Time: 10 minutes / Cooking Time: 40 minutes) Ingredients • 2 lbs pork ribs • ¾ teaspoon erythritol • ½ teaspoon garlic powder • ½ teaspoon all spice • ½ teaspoon salt • ¼ teaspoon black pepper • ½ teaspoon onion powder • ¼ teaspoon coriander powder • ¼ cup tomato ketchup • ¾ tablespoon red wine vinegar • ½ teaspoon ground mustard • ¼ teaspoon liquid smoke How to 1. Add all the dry spices to the pork and marinate for 1 hour. 2. In a separate bowl, combine the vinegar, mustard, ketchup and liquid smoke to prepare a sauce. 3. Place the marinated ribs in the instant pot and pour the sauce over it. 4. Secure the lid and select the ‘manual' function. Cook for 35 minutes at high pressure. 5. Once done ‘Natural release’ the steam for 5 minutes, then remove the lid. 6. Transfer the ribs to a platter. 7. Cook the remaining sauce in the pot on the ‘sauté’ setting for 5 minutes. 8. To serve, drizzle the sauce over the ribs. Nutrition Values (Per Serving)

• • • •

Calories: 852 Carbohydrate: 7.3g Protein: 80.7g Fat: 53.8g

Pork Bo Kho (Serves: 3 / Prep Time: 15 minutes / Cooking Time: 1 hour 35 minutes) Ingredients • 1¼ lbs pork briskets • 1 tablespoon ghee • ½ small onion, diced • 1 tablespoon fresh ginger, grated • 1 tablespoon red boat fish sauce • ½ large stalk lemongrass, cut into 3-inch lengths • ½ bay leaf • ½ cup diced tomatoes • ½ lb carrots, peeled and chopped • 1 teaspoon Madras curry powder • 1 tablespoon apple sauce • 1 whole star anise • ½ cup bone broth • ½ teaspoon salt How to 1. Select ‘sauté’ function on the instant pot and add the ghee to it. 2. Stir-fry the briskets in the pot in batches. 3. Transfer the briskets to a plate and put the onions into the pot. 4. Sauté the onions for 3 minutes then add the ginger, carrots, diced tomatoes, curry powder, red boat fish sauce, and the seared pork. 5. Stir in the lemongrass, bay leaf, broth, apple sauce and star anise. 6. Cook on “the ‘manual' function for 35 minutes at high pressure. 7. Release the pressure naturally for 30 minutes then remove the lid. 8. Serve immediately. Nutrition Values (Per Serving) • Calories: 304 • Carbohydrate: 17.1g

• Protein: 46.9g • Fat: 7.1g

Cheese Pork Schnitzel (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 20 minutes) Ingredients • 2 lbs boneless pork chops, thinly sliced • 2 teaspoons water • 2 eggs • 4 tablespoons oil • ¼ cup parmesan cheese, grated • ½ teaspoon garlic powder • 1 teaspoon salt • 1 teaspoon black pepper • ½ cup coconut flour • 1 cup breadcrumbs How to 1. Crack the eggs into a bowl and whisk them together with the water. 2. Stir in the coconut flour, salt, cheese, pepper and garlic powder. 3. Heat the oil using the ‘sauté’ function on the instant pot. 4. Take the pork chops, dip them into the egg mixture, then dredge them through the breadcrumbs. 5. Place the chops in the pot and secure the lid. 6. Cook for 10 minutes on ‘manual' setting at high pressure. 7. Release the steam, open the lid and flip the pork chops over. Secure the lid again. 8. Cook for another 10 minutes at the same settings 9. Release the pressure, remove the lid and serve. Nutrition Values (Per Serving) • • • •

Calories: 445 Carbohydrate: 20.3g Protein: 46.7g Fat: 18.8

Saucy Pork Brisket (Serves: 8 / Prep Time: 10 minutes / Cooking Time: 1 hour) Ingredients • 4 lbs pork brisket, flat cut • ½ teaspoon celery salt • ½ teaspoon garlic salt • ½ teaspoon Lowry’s seasoned salt • 2 tablespoons Worcestershire sauce • 2 cups barbecue sauce • 4 tablespoons liquid smoke • 1 cup water How to 1. Season the pork brisket with salt, garlic salt, celery salt, liquid smoker and Worcestershire sauce. 2. Marinate the seasoned pork overnight. 3. Add the barbecue sauce, water and marinated pork into the instant pot. 4. Select ‘manual' and cook for 60 minutes at high pressure. 5. After the beep, ‘natural release’ the steam for 15 minutes. 6. Remove the lid and serve hot. Nutrition Values (Per Serving) • Calories: 321 • Carbohydrate: 27.6g • Protein: 48.6g • Fat: 3.2g

Pork Sausages with Mushrooms (Serves: 2 / Prep Time: 10 minutes / Cooking Time: 35 minutes) Ingredients • 2 large Portobello mushrooms • 6 oz. pork sausages • ½ cup marinara sauce • ½ cup whole milk ricotta cheese • ½ cup whole milk mozzarella cheese, shredded • ¼ cup parsley, chopped How to 1. Stuff each mushroom with pork sausage. 2. Place the ricotta cheese over the sausages and carve a dent in the centre. 3. Drizzle the marinara sauce over the ricotta cheese. 4. Cover with mozzarella cheese on top, and place the mushrooms in the instant pot. 5. Secure the lid, select the ‘manual’ function and cook for 35 minutes at high pressure. 6. ‘Natural release’ the steam, then remove the lid. 7. Serve immediately. Nutrition Values (Per Serving) • • • •

Calories: 624 Carbohydrate: 27.2g Protein: 34.9g Fat: 41.7g

Peppercorns Beef (Serves: 2 / Prep Time: 15 minutes / Cooking Time: 1 hour 30 minutes) Ingredients • 2 lbs corned beef, flat cut • 4 whole peppercorns • ½ small onion, quartered • ½ cup water • 2 large bay leaves • 1 teaspoon dried thyme • 1 cup low-sodium chicken broth How to 1. Put the pork in the instant pot. 2. Add all the remaining ingredients and secure the lid. 3. Cook for 90 minutes at high pressure on ‘manual' function. 4. Once done ‘Natural release’ the steam and remove the lid. 5. Serve hot. Nutrition Values (Per Serving) • • • •

Calories: 797 Carbohydrate: 4.9g Protein: 62g Fat: 56.8g

Pork Roast Tacos (Serves: 6 / Prep Time: 10 minutes / Cooking Time: 50 minutes) Ingredients • 2 lbs pork sirloin tip roast • 8 low-carb whole wheat tortillas • 6 tablespoons olive oil • 4 tablespoons lemon juice • 1 cup chicken stock • 1 cup Greek salsa • 2 tablespoons Greek seasoning • 1 teaspoon Greek oregano • Homemade tortillas How to 1. Pour the oil into the instant pot and select the ‘sauté’ function. 2. Add the pork roast to the heated oil and cook until it turns brown on both sides. 3. Add all the remaining ingredients, except the tortillas, and secure the lid. 4. Cook for 50 minutes at high pressure on the ‘manual' setting. 5. Once done ‘Natural release’ the steam for 15 minutes, then remove the lid. 6. Stuff the tortillas with cooked pork and serve. Nutrition Values (Per Serving) • • • •

Calories: 432 Carbohydrate: 22g Protein: 37.9g Fat: 21g

Chapter 6: Chicken Meals Spicy Chicken 5 minutes preparation, 15 minutes cooking serve 2. Calories: 223 Protein: 23.8 grams Carbs: 18.9 grams Fats: 22 grams What to Use • Black pepper (as desired) • Jalapeno (1 diced, seeded) • Paprika (as desired) • Cumin (as desired) • Onion seasoning (.3 tsp) • Garlic powder (1 pinch) • Chicken tenders (.5 lbs.) What to Do • In a small bowl, combine the garlic powder, onion seasoning, cumin, paprika and black pepper and combine thoroughly. Coat the chicken thoroughly before placing it in the Instant Pot cooker pot and sealing the lid of the cooker. Choose the poultry high-pressure option and set the time for 15 minutes. • Once the timer goes off, select the instant pressure release option and remove the lid. • Let stand five minutes prior to serving.

Cheesy Chicken 15 minutes of preparation, 25 minutes cooking serve 2. Calories: 330 Protein: 30.7 grams Carbs: 14.1 grams Fats: 18.3 grams What to Use • Black pepper (as desired) • Cream cheese (2 oz.) • Cheddar cheese (2 oz.) • Chicken breast (1 lb.) • Bacon (2 slices) • Water (1 c) • Ranch seasoning (1 packet) • Cornstarch (1.5 T) What to Do • Turn the Instant Pot cooker to sauté before adding in the bacon and allowing it to cook until it is crisp enough to crumble. • Place the chicken in the Instant Pot cooker before topping it with the cream cheese and seasoning as desired. • Add 1 c water to the pot and seal the lid of the cooker. Choose the high-pressure option and set the time for 25 minutes. • Once the timer goes off, select the instant pressure release option and remove the lid before removing the chicken and shredding it with a pair of forks. • Turn the heat on the Instant Pot cooker to low before adding in the cornstarch and whisking well. Add in the cheese and then return the chicken to the pot along with the bacon and mix well. • Serve hot.

Chicken and Shirataki Noodles 15 minutes preparation, 5 minutes cooking serve 2. Calories: 323 Protein: 19.7grams Carbs: 26.2 grams Fats: 17.2 grams What to Use • Black pepper (as desired) • Chicken breast (.5 lbs. grilled) • Coconut milk (.5 c) • Shirataki noodles (.5 c) • Water (2 c) • Cheddar cheese (4 oz.) What to Do • Add the shirataki noodles and the water to the Instant Pot cooker pot and seal the lid of the cooker. Choose the high-pressure option and set the time for 5minutes. • Once the timer goes off, select the instant pressure release option and switch the heat to sauté. • Add in the cheese and coconut milk and stir until the cheese is melted.

• Plate the grilled chicken and top with cheese shirataki noodles prior to serving.

Teriyaki Chicken 15 minutes preparation, 15 minutes cooking serve 2. Calories: 203 Protein: 15.7 grams Carbs: 33.5 grams Fats: 42 grams What to Use • Black pepper (as desired) • Onion (.25 sliced) • Water (.25 c) • Cornstarch (1 T) • Honey (.25 c) • Garlic (1 clove crushed) • Ginger (.3 tsp.) • Low-sodium soy sauce (.25 c) • Chicken breast (2) • Rice vinegar (.25 c) What to Do • Coat the Instant Pot cooker pot in cooking spray before adding in the chicken breast. • In a small bowl, combine the seasoning, garlic, onion, rice vinegar, soy sauce and honey and mix well. Use the results to coat the chicken. • Seal the Instant Pot cooker, choose the high-pressure option and set the time for 15 minutes. • Once the timer goes off, select the instant pressure release option and remove the lid. Remove the chicken before shredding it. • In a separate bowl, combine the cornstarch with the water and slowly incorporate it into the Instant Pot cooker. Turn the heat to sauté and whisk well. Let everything sauté for 60 seconds or the sauce begins to boil.

• Turn off the pot and add back in the shredded chicken and allow it to warm. • Serve with shirataki rice.

Chicken Thighs with Turmeric and Cumin 5 minutes preparation, 15 minutes cooking serve 2. Calories: 540 Protein: 23.8 grams Carbs: 37.5 grams Fats: 42 grams What to Use • Black pepper (as desired) • Water (.5 c) • Hot sauce (1 T) • Black molasses (1 T) • Honey (.25 c) • Coconut oil (2 T) • Lemon juice (.5 T) • Turmeric (.5 tsp.) • Ginger (.5 tsp.) • Coriander (.5 tsp.) • Cumin (.5 tsp.) • Chicken thighs (1 lb.)

What to Do • Combine the spices in a small bowl and mix well. Use the results to coat the chicken thoroughly before placing it in the Instant Pot cooker pot along with the coconut oil and choose the sauté option, leaving the cooker uncovered. Brown the chicken thighs evenly. • Remove the chicken from the pot before adding in a little water, be prepared for it to boil quickly. Once the noise dies down, remove the brown bits from the bottom of the Instant Pot cooker pot before returning the chicken to the pot and setting the pressure to high and the time to 15 minutes. • While the chicken is cooking, combine the lemon, molasses and honey together in a small bowl. • Once the timer goes off, select the instant pressure release option and remove the lid. • Remove the chicken and cover it with foil to keep warm. Turn the Instant Pot cooker back to sauté before adding the honey mixture to the pot and letting everything boil, whisking regularly until the sauce thickens. • Dip each chicken thigh into the sauce prior to serving.

Lemon Garlic Chicken 15 minutes preparation, 25 minutes cooking serve 2. Calories: 453 Protein: 18.9 grams Carbs: 22.9 grams Fats: 28 grams What to Use • Chicken breast (1 lb.)

• Onion (1 diced) • Butter (.5 T) • Garlic (1 clove minced) • Chicken broth (.25 c) • Parsley (.5 tsp dried) • Paprika (.25 tsp.) • White wine (1 dash) • Lemon (.5 juiced) • Arrowroot flour (2 tsp) What to Do • Set the Instant Pot to sauté. Put onion in with butter. • Cook for 5 to 10 minutes until onions have softened. If you want, you can let them brown. • Combine remaining ingredients, minus the flour, and cover. • Press poultry setting. The steam valve should be closed. • Let it cook completely, release the valve, and then take off the lid. • Now you can thicken up the sauce with a slurry. Mix a ¼ cup of sauce with the flour. Mix it in with the rest of the liquid in the pot. • Stir and serve. It will also reheat really well if there are any leftovers.

Fried Chicken 15 minutes preparation, 15 minutes cooking serve 2. Calories: 477 Protein: 26 grams Carbs: 32 grams Fats: 33 grams What to Use • Chicken thighs (2) • Coconut oil (6 c) • Buttermilk (1 c) • Paprika (1 tsp) • Cayenne pepper (as desired) • Almond flour (1 c) • Cornstarch (1 T) • Black pepper (as desired) • Eggs (2 beaten with water) What to Do • Mix together milk, salt, cayenne, and paprika in a bag with chicken. Marinate at least 30 minutes. • Mix in a shallow bowl flour, cornstarch, pepper and salt. • Pour egg mixture in another bowl. • Combine the rest of the salt, flour, and pepper. • Set to sauté and heat oil to 350 degrees. • Dredge chicken in cornstarch, egg, and then flour. • Ease chicken into oil with tongs. • Lock the lid and cook on high, 10 minutes. Turn off and release pressure. Carefully remove lid and chicken. Enjoy.

Honey Bourbon Chicken 15 minutes preparation, 25 minutes cooking serve 2. • • • • • • •

Protein: 22 grams Carbs: 26.4 grams Fiber: 22.1 grams Sugar: .8 grams Fats: 22.4 grams Calories: 367 Sodium: 187 mg

What to Use • Chicken (.75 lbs.) • Pepper (as desired) • Onion (.25 c diced) • Honey (.5 c) • Soy sauce (.25 c) • Ketchup (2 T) • Coconut oil (1 T) • Garlic (1 tsp minced) • Red pepper flakes (as desired) • Cornstarch (1 T) • Water (1.5 tsp.) What to Do • Put everything, minus the cornstarch and water, in the pot • Lock and seal lid. • Set to chicken for 15 minutes. For frozen chicken, add 10 more minutes. Carefully release pressure. • Take out chicken, and chop. • Set to sauté. • Mix together water and cornstarch. • Mix cornstarch and chicken into the liquid. Cook a couple of minutes until thickened.

Conclusion To a lot of people, cooking is a tedious and time-consuming activity, especially if the desired result is a really good meal. They cannot spare the time required for the preparations. The good news is that pressure cookers help to prepare wonderfully delicious foods in ways that save time and effort. They make use of high pressures and high temperatures to expedite the cooking activity and at the same time, retaining the nutritious content of the foods. With Instant Pot Pressure Cooker, you may only need to spend 30 minutes or less in cooking but going the traditional way may take hours. Instant Pot Pressure Cooker are just right for those occasions when you have to do other chores around the house or away from it. The stovetop isn't always practical even for those who are skilled at multitasking. At these times, an electric pressure cooker is the more practical solution. The fantastic advantages of the Instant Pot Pressure Cooker are known by a lot of people but many of them still restrict its usage to cooking dinner when pressed for time. Dinner is considered to be the most important meal of the day, but breakfast is equally as vital to healthy living. When you eat a full breakfast, you will not have to eat a heavy lunch and this helps you to avoid junk food and snacks when you are at work or on the road.

Air Fryer Cookbook The Ultimate Guide on Air Fryer Cooking with and Everyday Recipes

© Copyright 2019 by Estella Franco All rights reserved. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly

Introduction What is air frying? Air frying has immense benefits. It is great for new cooks experimenting with frying, preventing any burns or even fire. The cooling mechanisms and temperature controls within the fryer enables it to protect itself, giving you better tasting food, healthier meals and is environmentally friendly. How did the Air Fryer become so popular? The air fryer was first launched and used in Europe and Australia in 2010. North America and Japan followed soon enough and now it has become a staple in many kitchens. All around the world, people use it to make different dishes according to what is usually eaten in each country. Many people have а love-hate relationship with fried foods. While they wish they could erase the calories they receive from it, they also love the taste and crunch that comes with it. That is where the air fryer comes in. The air fryer stands out from its competitors' appliances because it offers а low-fat version of normally unhealthy foods such as fried chicken, French fries and onion rings. As some healthy foods, tend to have а knock-off taste from the real deal, air fryers produce foods with а delicious taste and feel in your mouth. The air fryer can be used in many ways to help make your hectic, daily life more manageable. Whether you want to fry, bake, grill or roast ingredients, the air fryer can do it all. It can cook without oil, prepare multiple dishes at once and its parts can be easily removed for cleaning. Every one love the air fryer's variety of cooking options that enable them to prepare any type of meal at any time of the day. With an air fryer, you end up with healthier, low-fat dishes that make use of little to no oil. As for the flavor and texture, you have to be the judge of it. Most people say they can’t taste any difference between deep-fried foods and air-fried foods. On top of all this, the device is easy to use and clean up.

Chapter 1: What Does an Air Fryer Do? An air fryer is often referred to as oil-less fryer because unlike a deep fat fryer that uses hot oil to fry foods, an air fryer uses the circulation of superheated air to fry foods. The air within the air fryer can heat as high as 392 degrees Fahrenheit. Such high heat allows food to brown, crisp, and cook through much as the foods would do were they in a traditional deep fat fryer. This hot air is emitted from a heating element in the cooking chamber that is quite close to the food and then an exhaust fan above the food provides circulation for the hot air. This system lets the superheated air circulate and pass through the food so that the food is evenly heated. Since frying technically describes a method of cooking foods in fats and oil, how can an air fryer be considered a fryer? Well, air fryers aren’t technically fryers at all. The reason why they are referred to as fryers is because the air fryer was developed to provide a healthy alternative to deep fat frying. In actuality, air fryers are much more like convection oven cooking instead of deep fat fryers. Since companies intended for the air fryer to replace the deep fat fryer, however, marketing teams took to referring to this new cooking method as “air frying.”

Different Types of Air Fryers Technically, there are two different types of air fryers the basket air fryer and the paddle air fryer. There are, however, a few more categories that can separate some air fryers from others. In this section we will take a look at all of these categories. Basket Air Fryers A basket air fryer is a more affordable type of air fryer, but when using this air fryer you may have to stop the fryer multiple times

during the cooking process to shake up or turn the food in the fryer to ensure that it is thoroughly cooked. When cooking with a basket air fryer, food needs to be coated with fat before it is put in to the cooking basket. Paddle Air Fryers A paddle air fryer is usually a more expensive air fryer than a basket air fryer, but this expense is justified by the fact that this fryer turns or stirs the food in the fryer while it is cooking. When using a paddle air fryer, fat should be added to the pan with the food before cooking begins. Completely Oil Free Fryers Completely oil free fryers are a favorite among health conscious people because they don’t utilize oils to cook the food. The food from oil free fryers is crisped up simply through the use of hot air circulation as in convection ovens. When people refer to air fryers being similar to convection ovens, this is most often the type of air fryer they are talking about. Without oils, these cookers have absolutely none of the drawbacks of oil fryers. Oil free fryers can be both basket or paddle fryers.

Benefits of the air fryer Use less fat and oil Perhaps the top reason for using an air fryer is so you can cook using less fat and oil. No more cooking fries or spring rolls in a deep fryer filled with all that fattening oil. Now you can cook them in your air fryer using no more than a tablespoon of oil! The circulating hot oil cooks the fries, keeping the inside tender and the outside nice and crisp. Your air fryer not only cuts down the amount of fat and oil you use, but it also reduces your daily calorie intake. When you use the air fryer, you’ll be able to enjoy the foods you love while still eating a healthy diet. French fries when you’re watching your weight? Absolutely! Eating healthy is all about consuming nutritious foods and still being able to enjoy those treats you love.

Fits perfectly on your kitchen countertop You’ll be using your air fryer a lot…so it’s a good thing it fits so perfectly on any countertop in your kitchen. Air fryers only take up a small amount of room – leaving your kitchen neat and tidy. You’ll be able to cook all kinds of delicious meals without making a mess in your kitchen. And all the air fryer accessories can be stored within the air fryer, keeping your kitchen uncluttered. Ease and versatility Depending on what model air fryer you have, there are many different features you can use. In fact, there are so many functions, you’ll never use your microwave or oven again to cook a meal. And all of these functions are easy to use. This means you’ll be able to cook with ease, without the hassle of using other kitchen appliances. All you need to do is get all the ingredients together for a recipe, pop them into the air fryer, and set the function, temperature, and timer. Then wait until your meal is cooked to perfection.

How to use your air fryer Air fryers are designed to be super easy to use. Here’s a little guide to get you started. Choose a recipe Choose a recipe that you can cook in your air fryer. Remember that most foods that you cook in your microwave or oven, or on the stovetop, can be cooked in the air fryer – except for those recipes that have a lot of fat or liquids. You can use my air fryer cookbook to help you find suitable recipes. Prepare the air fryer Read through the recipe to the end so you know what accessories you need for cooking. Some recipes call for using the basket, rack, or rotisserie that comes with the air fryer. Other recipes use cake or muffin pans that you can insert into the air fryer. Just be sure these pans fit into the fryer and are safe to use. Prepare the ingredients Gather the ingredients for the recipe and prep them according to the instructions. When prepped, put the ingredients into the air fryer or in

the basket, rack, or pans within the air fryer. Use parchment baking paper or a light mist of oil spray to prevent food from sticking. Never crowd food in the air fryer or over-fill. Food that is crowded in the air fryer won’t cook evenly and can be raw and under-cooked. If you’re cooking for a crowd, you may have to cook more than one batch. Setting the temperature and time Check the recipe for the correct temperature and time setting. You can set manually, or you can use the digital setting for the temperature and time needed for the recipe. Most air fryers also have preset functions that make it easy to set according to each recipe. Check food during cooking Many air fryer recipes require you to check the food while it’s cooking so that it cooks evenly and doesn’t over-cook. All you need to do is shake, flip or toss the food to distribute it. Or for some recipes, you’ll need to turn the food about halfway through when cooking so that it cooks and crisps thoroughly all the way through. Cleaning the air fryer Once food is cooked, remove and unplug the air fryer. Let it cool completely before cleaning. Follow the instructions that come with the fryer for proper cleaning. Never scrub or use abrasive cleaners when cleaning the fryer or the fryer accessories.

What air fryer should you use? The recipes in my book can be used with any model of air fryer. This includes oven-style fryers that have horizontal racks or fryers that have a basket and handle. My recipes were developed for my air fryer – it only has a temperature and timer setting. But you’ll able to make any of the recipes in my book even if your air fryer has preset functions or multiple functions for baking, broiling, and roasting. Choose a function that matches my recipe or use the manual setting if you’re unsure. Using the basket or rack

Some models of air fryers use a round basket where foods are cooked while other models will have layered racks that fit into a square cooking space, much like a small oven. My recipes can be used for both baskets and racks. Keep an eye on timing You’ll find that air fryers cook at different temperatures depending on what model you have. This is why it’s important to check on foods during the cooking process, so you don’t over or under cook them. If you’ve cut back on some quantities in any of my recipes be sure to cut the cooking time down accordingly. Remember, my hints are just recommendations to guide you as you use your air fryer. Using oil sprays Most of my recipes in this book use oil spray I use PAM. But you can use any brand you want. Or make your own by merely putting olive oil into a small spray bottle. Use a small amount of oil and spray over the basket and trays to prevent food from sticking. Some of my recipes require you to directly spray the food with oil.

Early Mistakes to Avoid The following is а list of the most common mistakes made by those new to air fryer cooking. 1. Use your device in an area with high air flow. Keeping it in the corner where the air flow might be restricted will damage your fryer in the long run. 2. Turn the power off when not in use, as it may damage the internal cables. 3. The air fryer heats quickly, so preheat just before you are ready to start cooking. 4. Thaw all food before placing in fryer basket to ensure that items are thoroughly cooked.

Chapter 2: Breakfast Recipes Orange-Flavored Cupcakes Total Time: 25 min / Serves: 5 / Per serving: Calories: 412; Carbs: 2g; Fat: 25g; Protein: 4.6g INGREDIENTS Lemon Frosting: 1 cup natural yogurt Sugar to taste 1 orange, juiced 1 tbsp orange zest 7 oz cream cheese Cake: 2 lemons, quartered ½ cup flour + extra for basing ¼ tsp salt 2 tbsp sugar 1 tsp baking powder 1 tsp vanilla extract 2 eggs ½ cup softened butter 2 tbsp milk DIRECTIONS In a bowl, add the yogurt and cream cheese. Mix until smooth. Add the orange juice and zest; mix well. Gradually add the sweetener to your taste while stirring until smooth. Make sure the frost is not runny. Set aside. For cup cakes: Place the lemon quarters in a food processor and process it until pureed. Add the baking powder, softened butter, milk, eggs, vanilla extract, sugar, and salt. Process again until smooth. Preheat the Air Fryer to 400 F. Flour the bottom of 10 cupcake cases and spoon the batter into the cases ¾ way up. Place them in the Air

Fryer and bake for 7 minutes. Once ready, remove and let cool. Design the cupcakes with the frosting.

Blueberry Oat Bars Total Time: 40 min / Serves: 10 /Per serving: Calories: 276; Carbs: 32g; Fat: 16g; Protein: 8g INGREDIENTS 3 cups rolled oats ½ cup ground almonds ½ cup flour 1 tsp baking powder 1 tsp ground cinnamon 3 eggs, lightly beaten ½ cup canola oil ⅓ cup milk 2 tsp vanilla extract 2 cups blueberries DIRECTIONS Spray a baking pan that fits in your air fryer with cooking spray. In a bowl, add oats, almonds, flour, baking powder and cinnamon into and stir well. In another bowl, whisk eggs, oil, milk, and vanilla. Stir the wet ingredients gently into the oat mixture. Fold in the blueberries. Pour the mixture in the pan and place in the fryer. Cook for 30 minutes at 330 F. When ready, check if the bars are nice and soft.

Potato and Spinach Omelet Total Time: 35 min / Serves: 4 / Per serving: Calories: 242; Carbs: 23g; Fat: 8g; Protein: 19g INGREDIENTS 3 cups potato cubes, boiled 2 cups spinach, chopped 5 eggs, lightly beaten ¼ cup heavy cream 1 cup grated mozzarella cheese ½ cup parsley, chopped Fresh thyme, chopped Salt and pepper to taste DIRECTIONS Spray the air fryer’s basket with oil. Arrange the potatoes inside. In a bowl, whisk eggs, cream, spinach, mozzarella, parsley, thyme, salt and pepper, and pour over the potatoes. Cook for 16 minutes at 400 F, until nice and golden.

Air-Fried Sourdough Sandwiches Total Time: 25 min / Serves: 2 / Per serving: Calories: 315; Carbs: 32g; Fat: 12.1g; Protein: 20.4g INGREDIENTS 4 slices sourdough bread 2 tbsp mayonnaise 2 slices ham 2 lettuce leaves 1 tomato, sliced 2 slices mozzarella cheese Salt and pepper to taste Cooking spray DIRECTIONS On a clean board, lay the sourdough slices and spread with mayonnaise. Top 2 of the slices with ham, lettuce, tomato and mozzarella. Season with salt and pepper. Top with the remaining two slices to form two sandwiches. Spray with oil and transfer to the air fryer. Cook for 14 minutes at 340 F, flipping once halfway through cooking. Serve hot!

Mango Bread Total Time: 60 min / Serves: 8 / Per serving: Calories: 332; Carbs: 51g; Fat: 13g; Protein: 4g INGREDIENTS ½ cup melted butter 1 egg, lightly beaten ½ cup brown sugar 1 tsp vanilla extract 3 ripe mango, mashed 1 ½ cups plain flour 1 tsp baking powder ½ tsp grated nutmeg ½ tsp ground cinnamon DIRECTIONS Spray a loaf tin, that fits in the air fryer, with cooking spray and line with baking paper. In a bowl, whisk melted butter, egg, sugar, vanilla and mango. Sift in flour, baking powder, nutmeg and cinnamon and stir without overmixing. Pour the batter into the tin and place it the air fryer. Cook for 35 minutes at 300 F. Make sure to check at the 20-25-minute mark. When ready, let cool before slicing it.

Greek-Style Frittata Total Time: 10 min / Serves: 2 / Per serving: Calories: 387; Carbs: 13.2g; Fat: 32.1g; Protein: 21.4g INGREDIENTS 4 eggs, lightly beaten 2 tbsp heavy cream 2 cups spinach, chopped 1 cup chopped mushrooms 3 oz feta cheese, crumbled A handful of fresh parsley, chopped Salt and black pepper DIRECTIONS Spray your air fryer basket with cooking spray. In a bowl, whisk eggs and until combined. Stir in spinach, mushrooms, feta, parsley, salt and pepper. Pour into the basket and cook for 6 minutes at 350 F. Serve immediately with a touch of tangy tomato relish.

Cheddar Hash Browns Total Time: 25 min / Serves: 4 / Per serving: Calories: 404; Carbs: 73.2g; Fat: 15.1g; Protein: 8g INGREDIENTS 4 russet potatoes, peeled, grated 1 brown onion, chopped 3 garlic cloves, chopped ½ cup grated cheddar cheese 1 egg, lightly beaten Salt and black pepper 3 tbsp finely thyme sprigs Cooking spray DIRECTIONS In a bowl, mix with hands potatoes, onion, garlic, cheese, egg, salt, black pepper and thyme. Spray the fryer with cooking spray. Press the hash brown mixture into the basket and cook for 9 minutes at 400 F., shaking once halfway through cooking. When ready, ensure the hash browns are golden and crispy.

Cherry and Almond Scones Total Time: 30 min / Serves: 4 / Per serving: Calories: 433; Carbs: 62g; Fat: 15g; Protein: 10.4g INGREDIENTS 2 cups flour ⅓ cup sugar 2 tsp baking powder ½ cup sliced almonds ¾ cup chopped cherries, dried ¼ cup cold butter, cut into cubes ½ cup milk 1 egg 1 tsp vanilla extract DIRECTIONS Line air fryer basket with baking paper. Mix together flour, sugar, baking powder, almonds and dried cherries. Rub the butter into the dry ingredients with hands to form a sandy, crumbly texture. Whisk together egg, milk and vanilla extract. Pour into the dry ingredients and stir to combine. Sprinkle a working board with flour, lay the dough onto the board and give it a few kneads. Shape into a rectangle and cut into 9 squares. Arrange the squares in the air fryer’s basket and cook for 14 minutes at 390 F. Serve immediately.

French Toast with Vanilla Filling Total Time: 15 min / Serves: 3 / Per serving: Calories: 266; Carbs: 27g; Fat: 12.1g; Protein: 11g INGREDIENTS 6 slices white bread 2 eggs ¼ cup heavy cream ⅓ cup sugar mixed with 1 tsp ground cinnamon 6 tbsp caramel 1 tsp vanilla extract Cooking spray DIRECTIONS In a bowl, whisk eggs and cream. Dip each piece of bread into the egg and cream. Dip the bread into the sugar and cinnamon mixture until well-coated. On a clean board, lay the coated slices and spread three of the slices with about 2 tbsp of caramel each, around the center. Place the remaining three slices on top to form three sandwiches. Spray the air fryer basket with oil. Arrange the sandwiches into the fryer and cook for 10 minutes at 340 F, turning once halfway through cooking.

Bacon & Egg Muffins Total Time: 30 min / Serves: 10 / Per serving: Calories: 302; Carbs: 3.2g; Fat: 27.1g; Protein: 10g INGREDIENTS 10 eggs, lightly beaten 10 bacon rashers, cut into small pieces ½ cup chopped chives 1 brown onion, chopped 1 cup grated cheddar cheese Salt and black pepper Cooking spray DIRECTIONS Spray a 10-hole muffin pan with cooking spray. In a bowl, add eggs, bacon, chives, onion, cheese, salt and pepper, and stir to combine. Pour into muffin pans and place inside the fryer. Cook for 12 minutes at 330 F, until nice and set.

Banana and Hazelnut Muffins Total Time: 40 min / Serves: 6 / Per serving: Calories: 559; Carbs: 80g; Fat: 23.1g; Protein: 12g INGREDIENTS ½ cup melted butter ½ cup honey 2 eggs, lightly beaten 4 ripe bananas, mashed 1 tsp vanilla extract 2 cups flour 1 tsp baking powder ½ tsp baking soda 1 tsp ground cinnamon ½ cup chopped hazelnuts ½ cup dark chocolate chips DIRECTIONS Spray 10-hole muffin with oil spray. In a bowl, whisk butter, honey, eggs, banana and vanilla, until well-combine. Sift in flour, baking powder, baking soda and cinnamon without overmixing. Stir in the hazelnuts and chocolate into the mixture. Pour the mixture into the muffin holes and place in the air fryer. Cook for 30 minutes at 350 F, checking them at the around 20-minute mark.

Broccoli Cheese Quiche Total Time: 50 min / Serves: 2 / Per serving: Calories : 316; Carbs: 5g; Fat: 23.8g; Protein: 9.9g INGREDIENTS 4 eggs 1 cup whole milk 2 medium broccoli, cut into florets 2 medium tomatoes, diced 4 medium carrots, diced ¼ cup Feta cheese, crumbled 1 cup grated Cheddar cheese Salt and pepper to taste 1 tsp chopped parsley 1 tsp dried thyme DIRECTIONS Put the broccoli and carrots in a food steamer and cook until soft, about 10 minutes. In a jug, crack in the eggs, add the parsley, salt, pepper, and thyme. Using a whisk, beat the eggs while adding the milk gradually until a pale mixture is attained. Once the broccoli and carrots are ready, strain them through a sieve and set aside. In a 3 X 3 cm quiche dish, add the carrots and broccoli. Put the tomatoes on top, then the feta and cheddar cheese following. Leave a little bit of cheddar cheese. Pour the egg mixture over the layering and top with the remaining cheddar cheese. Place the dish in the Air Fryer and cook at 350 F for 20 minutes.

Cinnamon French Toast Sticks Total Time: 15 min / Serves: 3 / Per serving: Calories: 276; Carbs: 34g; Fat: 14.3g; Protein: 6.2g INGREDIENTS 5 slices bread 3 eggs Salt and pepper to taste 1 ½ tbsp butter ⅛ tsp cinnamon powder A pinch nutmeg powder A pinch clove powder Cooking spray DIRECTIONS Preheat the Air Fryer to 350 F. In a bowl, add clove powder, eggs, nutmeg powder, and cinnamon powder. Beat well using a whisk. Season with salt and pepper. Use a bread knife to apply butter on both sides of the bread slices and cut them into 3 or 4 strips. Dip each strip in the egg mixture and arrange them in one layer in the fryer’s basket. Cook for 2 minutes. Once ready, pull out the fryer basket and spray the toasts with cooking spray. Flip the toasts and spray the other side with cooking spray. Slide the basket back to the fryer and cook for 4 minutes. Check regularly to prevent them from burning. Once the toasts are golden brown, remove them onto a serving platter. Dust with cinnamon and serve with syrup.

Sausage and Egg Casserole Total Time: 20 min / Serves: 6 / Per serving: Calories: 494; Carbs: 9.1g; Fat: 41g; Protein: 26g INGREDIENTS 1 lb minced breakfast sausage 6 eggs 1 red pepper, diced 1 green pepper, diced 1 yellow pepper, diced 1 sweet onion, diced 2 cups Cheddar cheese, shredded Salt and pepper to taste fresh parsley to garnish DIRECTIONS Place a skillet over medium heat on a stove top, add the sausage and cook until brown, stirring occasionally. Once done, drain any excess fat derived from cooking and set aside. Grease a casserole dish that fits into the fryer basket with cooking spray, and arrange the sausage on the bottom. Top with onion, red pepper, green pepper, and yellow pepper. Spread the cheese on top. In a bowl, beat the eggs and season with salt and black pepper. Pour the mixture over the casserole. Place the casserole dish in the air basket, and bake at 355 F for 13-15 minutes. Serve warm garnished with fresh parsley.

Chili Hash Browns Total Time: 50 min / Serves: 3 / Per serving: Calories: 312; Carbs: 4g; Fat: 15g; Protein: 16g INGREDIENTS 1 pound potatoes, peeled and shredded Salt and pepper to taste 1 tsp garlic powder 1 tsp chili flakes 1 tsp onion powder 1 egg, beaten 1 tbsp olive oil Cooking spray DIRECTIONS Place a skillet over medium heat on a stove top, add the olive oil and potatoes. Sauté until evenly golden, about 10 minutes. Transfer to a bowl and let cool completely. After they have cooled, add in the egg, pepper, salt, chili flakes, onion powder, and garlic powder; mix well. In a flat plate, spread the mixture and pat firmly with your fingers. Refrigerate for 20 minutes and preheat the Air Fryer to 350 F. Remove from the fridge and divide into equal sizes. Grease the fryer basket with cooking spray and add in the patties. Cook at 350 F for 15 minutes; flip and cook for 6 more minutes. Serve with sunshine eggs.

Buttered Eggs in Hole Total Time: 11 min / Serves: 2 / Per serving: Calories: 220; Carbs: 10g; Fat: 16g; Protein: 8g INGREDIENTS 2 slices bread 2 eggs Salt and pepper to taste 2 tbsp butter DIRECTIONS Place a 3 X 3 cm heatproof bowl in the fryer’s basket and brush with butter. Make a hole in the middle of the bread slices with a bread knife and place in the heatproof bowl in 2 batches. Break an egg into the center of each hole. Season with salt and pepper. Close the Air Fryer and cook for 4 minutes at 330 F. Turn the bread with a spatula and cook for another 4 minutes. Serve as a breakfast accompaniment.

Breakfast Muffins with Walnuts Total Time: 15 min / Serves: 4 / Per serving: Calories: 214; Carbs: 24.3 g; Fat: 12.7 g; Protein: 2.7 g INGREDIENTS 1 cup flour ¼ cup mashed banana ¼ cup powdered sugar 1 tsp milk 1 tsp chopped walnuts ½ tsp baking powder ¼ cup oats ¼ cup butter, room temperature DIRECTIONS Preheat the Air Fryer to 320 degrees F. Place the sugar, walnuts, banana, and butter in a bowl and mix to combine. In another bowl, combine the flour, baking powder and oats. Combine the two mixtures and stir in the milk. Grease a muffin tin and pour the batter in. Cook for 10 minutes.

Paprika Rarebit Total Time: 15 min / Serves: 2 / Per serving: Calories: 401; Carbs: 15.4 g; Fat: 27.2 g; Protein: 26.9 g INGREDIENTS 3 slices bread 1 tsp smoked paprika 2 eggs 1 tsp dijon mustard 4 ½ oz cheddar cheese, grated Salt and pepper, to taste DIRECTIONS Toast the bread in the Air Fryer to your liking. In a bowl, whisk the eggs, stir in the mustard, cheddar and paprika. Season with salt and pepper. Spread the mixture on the toasts. Cook the slices for 10 minutes at 360 degrees F.

Breakfast Banana Bread Total Time: 50 minute / Serves: 2 / Per serving: Calories: 438; Carbs: 58 g; Fat: 21 g; Protein: 7.6 g INGREDIENTS 1 cup plus 1 tbsp flour ¼ tsp baking soda 1 tsp baking powder ⅓ cup sugar 2 mashed bananas ¼ cup vegetable oil 1 egg, beaten 1 tsp vanilla extract ¾ cup chopped walnuts ¼ tsp salt 2 tbsp peanut butter 2 tbsp sour cream Cooking spray for greasing DIRECTIONS Preheat the air fryer to 330 degrees F. Spray a small baking dish, that fits inside, with cooking spray or grease with butter. Combine the flour, salt, baking powder, and baking soda, in a bowl. In another bowl, combine bananas, oil, egg, peanut butter, vanilla, sugar, and sour cream. Combine both mixtures gently. Stir in the chopped walnuts. Pour the batter into the dish. Cook for 40 minutes and serve cool.

Ham and Cheese Mini Quiches Total Time: 30 min / Serves: 8 / Per serving: Calories: 365; Carbs: 21.4 g; Fat: 20.4 g; Protein: 8.9 g INGREDIENTS 1 crust pastry 3 oz chopped ham ½ cup grated cheese 4 eggs, beaten 3 tbsp Greek yogurt ¼ tsp garlic powder ¼ tsp salt ¼ tsp black pepper DIRECTIONS Preheat the air fryer to 330 degrees F. Take 8 ramekins and sprinkle them with flour to avoid sticking. Cut the shortcrust pastry into 8 equal pieces to make 8 mini quiches. Line the ramekins with the pastry. Combine all of the other ingredients in a bowl. Divide the filling between the ramekins and cook for 20 minutes in the air fryer.

Chorizo Spanish Frittata Total Time: 12 min / Serves: 2 / Per serving: Calories: 438; Carbs: 39.4 g; Fat: 22.9 g; Protein: 20.4 g INGREDIENTS 3 eggs 1 large potato, boiled and cubed ½ cup frozen corn ½ cup feta cheese, crumbled 1 tbsp chopped parsley ½ chorizo, sliced 3 tbsp olive oil Salt and pepper, to taste DIRECTIONS Pour the olive oil into the air fryer and preheat it to 330 degrees F. Cook the chorizo until slightly browned. Beat the eggs with some salt and pepper in a bowl. Stir in all of the remaining ingredients. Pour the mixture into the air fryer, give it a stir, and cook for 6 minutes.

Zucchini Muffins Total Time: 20 min / Serves: 4 / Per serving: Calories: 357; Carbs: 47.6 g; Fat: 13 g; Protein: 12.6 g INGREDIENTS 1 ½ cups flour 1 tsp cinnamon 3 eggs 2 tsp baking powder 2 tbsp sugar 1 cup milk 2 tbsp butter, melted 1 tbsp yogurt ½ cup shredded zucchini A pinch of salt 2 tbsp cream cheese DIRECTIONS Preheat the air fryer to 350 degrees F. In a bowl, whisk the eggs along with the sugar, salt, cinnamon, cream cheese, flour, and baking powder. In another bowl, combine all of the liquid ingredients. Gently combine the dry and liquid mixtures. Stir in zucchini. Line the muffin tins with baking paper, and pour the batter inside them. Arrange in the air fryer and cook for 15 minutes. Check with a toothpick.

Onion and Cheese Omelet Total Time: 15 min / Serve: 1 / Per serving: Calories: 347; Carbs: 6 g; Fat: 23.2 g; Protein: 13.6 g INGREDIENTS 2 eggs 2 tbsp grated cheddar cheese 1 tsp soy sauce ½ onion, sliced ¼ tsp pepper 1 tbsp olive oil DIRECTIONS Whisk the eggs along with the pepper and soy sauce. Preheat the air fryer to 350 degrees F. Heat the olive oil and add the egg mixture and the onion. Cook for 8 to 10 minutes. Top with the grated cheddar cheese.

Grilled Cheese Total Time: 10 min / Serve: 1 / Per serving: Calories: 452; Carbs: 23 g; Fat: 32.3 g; Protein: 17 g INGREDIENTS 2 tbsp butter 2 slices bread 3 slices American cheese DIRECTIONS Preheat the air fryer to 370 degrees F. Spread one tsp of butter on the outside of each of the bread slices. Place the cheese on the inside of one bread slice. Top with the other slice. Cook in the air fryer for 4 minutes. Flip the sandwich over and cook for an additional 4 minutes. Serve cut diagonally.

Air Fried Shirred Eggs Total Time: 20 min / Serves: 2 / Per serving: Calories: 279; Carbs: 1.8 g; Fat: 20 g; Protein: 20.8 g INGREDIENTS 2 tsp butter, for greasing 4 eggs, divided 2 tbsp heavy cream 4 slices of ham 3 tbsp Parmesan cheese ¼ tsp paprika ¾ tsp salt ¼ tsp pepper 2 tsp chopped chives DIRECTIONS Preheat the air fryer to 320 degrees F. Grease a pie pan with the butter. Arrange the ham slices on the bottom of the pan to cover it completely. Whisk one egg along with the heavy cream, salt and pepper, in a small bowl. Pour the mixture over the ham slices. Crack the other eggs over the ham. Sprinkle with Parmesan cheese. Cook for 14 minutes. Season with paprika, garnish with chives and serve with bread.

Crustless Mediterranean Quiche Total Time: 40 min / Serves: 2 / Per serving: Calories: 540; Carbs: 10.8 g; Fat: 43.9g; Protein: 25.8 g INGREDIENTS 4 eggs ½ cup chopped tomatoes 1 cup crumbled feta cheese 1 tbsp chopped basil 1 tbsp chopped oregano ¼ cup chopped kalamata olives ¼ cup chopped onion 2 tbsp olive oil ½ cup milk Salt and pepper to taste DIRECTIONS Preheat the air fryer to 340 degrees F. Brush a pie pan with olive oil. Beat the eggs along with the milk and some salt and pepper. Stir in all of the remaining ingredients. Pour the egg mixture into the pan. Cook for 30 minutes.

Prosciutto, Mozzarella and Egg in a Cup Total Time: 20 min / Serves: 2 / Per serving: Calories: 291; Carbs: 12.9 g; Fat: 20.5 g; Protein: 13 g INGREDIENTS 2 slices bread 2 prosciutto slices, chopped 2 eggs 4 tomato slices ¼ tsp balsamic vinegar 2 tbsp grated mozzarella ¼ tsp maple syrup 2 tbsp mayonnaise Salt and pepper, to taste Cooking spray for greasing DIRECTIONS Preheat the air fryer to 320 F. Grease two large ramekins. Place one bread slice on the bottom of each ramekin. Arrange 2 tomato slices on top of each bread slice. Divide the mozzarella between the ramekins. Crack the eggs over the mozzarella. Drizzle with maple syrup and balsamic vinegar. Season with some salt and pepper. Cook for 10 minutes, or until desired. Top with mayonnaise.

Meat Cheesy Omelet Total Time: 20 min / Serves: 2 / Per serving: Calories: 590; Carbs: 6.1 g; Fat: 42.5 g; Protein: 44 g INGREDIENTS 1 beef sausage, chopped 4 slices prosciutto, chopped 3 oz salami, chopped 1 cup grated mozzarella cheese 4 eggs 1 tbsp chopped onion 1 tbsp ketchup DIRECTIONS Preheat the air fryer to 350 degrees F. Whisk the eggs with the ketchup, in a bowl. Stir in the onion. Brown the sausage in the air fryer for 2 minutes. Meanwhile, combine the egg mixture, mozzarella cheese, salami and prosciutto. Pour the egg mixture over the sausage and give it a stir. Cook for 10 minutes.

Raspberry and Vanilla Pancakes Total Time: 15 min / Serves: 4 / Per serving: Calories: 483; Carbs: 108 g; Fat: 4.8 g; Protein: 13.5 g INGREDIENTS 2 cups all-purpose flour 1 cup milk 3 eggs, beaten 1 tsp baking powder 1 cup brown sugar 1 ½ tsp vanilla extract ½ cup frozen raspberries, thawed 2 tbsp maple syrup A pinch of salt Cooking spray for greasing DIRECTIONS Preheat the air fryer to 390 degrees F. In a bowl, mix the flour, baking powder, salt, milk, eggs, vanilla extract, sugar, and maple syrup, until smooth. Stir in the raspberries. Do it gently to avoid coloring the batter. Grease a baking dish or spray it with cooking spray. Drop the batter onto the dish. Just make sure to leave some space between the pancakes. If there is some batter left, repeat the process. Cook for 10 minutes.

Berry Breakfast Puff Total Time: 20 min / Serves: 3 / Per serving: Calories: 255; Carbs: 24.5 g; Fat: 15.7 g; Protein: 4.3 g INGREDIENTS 3 pastry dough sheets 2 tbsp mashed strawberries 2 tbsp mashed raspberries ¼ tsp vanilla extract 2 cups cream cheese 1 tbsp honey DIRECTIONS Preheat the air fryer to 375 degrees F. Divide the cream cheese between the dough sheets and spread it evenly. In a small bowl, combine the berries, honey and vanilla. Divide the mixture between the pastry sheets. Pinch the ends of the sheets, to form puff. Place the puffs on a lined baking dish. Place the dish in the air fryer and cook for 15 minutes.

Sweet Bread Pudding with Raisins Total Time: 45 min / Serves: 3 / Per serving: Calories: 529; Carbs: 77 g; Fat: 20 g; Protein: 13 g INGREDIENTS 8 slices of bread ½ cup buttermilk ¼ cup honey 1 cup milk 2 eggs ½ tsp vanilla extract 2 tbsp butter, softened ¼ cup sugar 4 tbsp raisins 2 tbsp chopped hazelnuts Cinnamon for garnish DIRECTIONS Preheat the air fryer to 310 degrees F. Beat the eggs along with the buttermilk, honey, milk, vanilla, sugar and butter. Stir in raisins and hazelnuts. Cut the bread into cubes and place them, in a bowl. Pour the milk mixture over the bread. Let soak for 10 minutes. Cook the bread pudding for 30 minutes and garnish with cinnamon.

Traditional Cooked Egg Total Time: 15 minute / Serves: 6 / Per serving: Calories: 63; Carbs: 1g; Fat: 4g; Protein: 6g INGREDIENTS 6 large eggs DIRECTIONS Preheat your air fryer 300 degrees F. Lay the eggs in your air fryer’s basket and bake for at least 8 minutes for a slightly runny yolk or 12 to 15 minutes for a firmer yolk. Using tongs, place the eggs in a bowl with icy water. Allow to cool in cold water for 5 minutes before cracking the shell under water. Peel and serve.

Vanilla Toast Total Time: 10 min / Serves: 6 / Per serving: Calories: 342; Carbs: 39.2 g; Fat: 19.3 g; Protein: 3.2 g INGREDIENTS 12 slices bread ½ cup sugar 1 ½ tsp cinnamon 1 stick of butter, softened 1 tsp vanilla extract DIRECTIONS Preheat the air fryer to 400 degrees F. Combine all ingredients, except the bread, in a bowl. Spread the buttery cinnamon mixture onto the bread slices. Place the bread slices in the air fryer. Cook for 5 minutes.

Flaxseed Porridge Total Time: 5 min / Serves: 4 / Per serving: Calories: 450; Carbs: 67 g; Fat: 18.9 g; Protein: 20.2 g INGREDIENTS 2 cups steel cut oats 1 cup flax seeds 1 tbsp peanut butter 1 tbsp butter 4 cups milk 4 tbsp honey DIRECTIONS Preheat the air fryer to 390 degrees F. Combine all of the ingredients in an ovenproof bowl. Place in the air fryer and cook for 5 minutes. Stir and serve.

Breakfast Sandwich Total Time: 10 min / Serve: 1 / Per serving: Calories: 240; Carbs: 25.5 g; Fat: 8.8 g; Protein: 13.3 g INGREDIENTS 1 egg 1 English muffin 2 slices of bacon Salt and pepper, to taste DIRECTIONS Preheat the air fryer to 395 F. Crack the egg into a ramekin. Place the muffin, egg and bacon in the air fryer. Cook for 6 minutes. Let cool slightly so you can assemble the sandwich. Cut the muffin in half. Place the egg on one half and season with salt and pepper. Arrange the bacon on top. Top with the other muffin half.

Sausage Frittata with Parmesan Total Time: 15 min / Serve: 1 / Per serving: Calories: 491; Carbs: 11g; Fat: 33g; Protein: 35g INGREDIENTS ½ sausage, chopped Salt and pepper to taste A bunch of parsley, chopped 3 whole eggs 1 tbsp olive oil 1 slice bread 4 cherry tomatoes, halved 1 slice bread 2 tbsp Parmesan, shredded for garnish DIRECTIONS Preheat your Air Fryer to 360 degrees F. Place tomatoes and sausages in your air fryer’s cooking basket and cook for 5 minutes. In a bowl, mix baked tomatoes, sausages, eggs, salt, parsley, parmesan, oil and pepper. Add the bread to the air fryer cooking basket and cook for 5 minutes. Add the frittata mixture over baked bread and top with parmesan. Serve and enjoy!

Cinnamon Flavored Grilled Pineapples Total Time: 15 min / Serves: 2 / Per serving: Calories: 480; Carbs: 71g; Fat: 18g; Protein: 13g INGREDIENTS 1 tsp cinnamon 5 pineapple slices ½ cup brown sugar 1 tbsp basil, chopped for garnish 1 tbsp honey, for garnish DIRECTIONS Preheat your air fryer to 340 degrees F. In a small bowl, mix brown sugar and cinnamon. Drizzle the sugar mixture over your pineapple slices and set aside for 20 minutes. Place the pineapple rings in the air fryer cooking basket and cook for 10 minutes. Flip the pineapples and cook for 10 minutes more. Serve with basil and a drizzle of honey.

Japanese Omelet Total Time: 20 min / Serve: 1 / Per serving: Calories: 305; Carbs: 19g; Fat: 40g; Protein: 72g INGREDIENTS 1 small Japanese tofu, cubed 3 whole eggs Pepper to taste 1 tsp coriander 1 tsp cumin 2 tbsp soy sauce 2 tbsp green onion, chopped Olive oil 1 whole onion, chopped DIRECTIONS In a bowl, mix eggs, soy sauce, cumin, pepper, oil, and salt. Add cubed tofu to baking forms and pour the egg mixture on top. Place the prepared forms in the air fryer cooking basket and cook for 10 minutes at 400 F. Serve with a sprinkle of coriander and green onion.

Blueberry Cream Cheese with French Toast Total Time: 15 min / Serves: 4 / Per serving: Calories: 428; Carbs: 53.7g; Fat: 11.3g; Protein: 23.4g INGREDIENTS 2 eggs, beaten 4 slices bread 3 tbsp sugar 1½ cups corn flakes ⅓ cup milk ¼ tsp nutmeg 4 tbsp berry-flavored cheese ¼ tsp salt DIRECTIONS Preheat your Air Fryer to 400 degrees F. In a bowl, mix sugar, eggs, nutmeg, salt and milk. In a separate bowl, mix blueberries and cheese. Take 2 bread slices and pour the blueberry mixture over the slices. Top with the milk mixture. Cover with the remaining two slices to make sandwiches. Dredge the sandwiches over cornflakes to coat well. Lay the sandwiches in your air fryer’s cooking basket and cook for 8 minutes. Serve with berries and syrup.

Clean Breakfast Sandwich Total Time: 10 min / Serve: 1 / Per serving: Calories: 320; Carbs: 33g; Fat: 13g; Protein: 17g INGREDIENTS 1 whole egg, cracked 1 slice English bacon Salt and pepper to taste 1 slice bread ½ cup butter DIRECTIONS Preheat your Air Fryer to 400 degrees F. Spread butter on one side of the bread slice. Add the cracked egg on top and season with salt and pepper. Place bacon on top. Arrange the bread slice in your Air Fryer’s cooking basket and cook for 3-5 minutes. Serve and enjoy!

Bread Cups Omelet Total Time: 25 min / Serves: 4 / Per serving: Calories: 499; Carbs: 46g; Fat: 24g; Protein: 26g INGREDIENTS 4 crusty rolls 5 eggs, beaten A pinch of salt ½ tsp thyme, dried 3 strips precooked bacon, chopped 2 tbsp heavy cream 4 Gouda cheese mini wedges, thin slices DIRECTIONS Preheat your air fryer 330 degrees F. Cut the tops off the rolls and remove the inside with your fingers. Line the rolls with a slice of cheese and press down, so the cheese conforms to the inside of the roll. In a bowl, mix eggs with heavy cream, bacon, thyme, salt and pepper. Stuff the rolls with the egg mixture. Lay the rolls in your air fryer’s cooking basket and bake for 8 to 12 minutes or until the eggs become puffy and the roll shows a golden brown texture.

Air Fried Calzone Total Time: 20 min / Serves: 4 / Per serving: Calories: 339; Carbs: 10.6 g; Fat: 17.3 g; Protein: 33.6 g INGREDIENTS Pizza dough 4 oz cheddar cheese, grated 1 oz mozzarella cheese 1 oz bacon, diced 2 cups cooked and shredded turkey 1 egg, beaten 1 tsp thyme 4 tbsp tomato paste 1 tsp basil 1 tsp oregano Salt and pepper, to taste DIRECTIONS Preheat the air fryer to 350 degrees F. Divide the pizza dough into 4 equal pieces so you have the dough for 4 small pizza crusts. Combine the tomato paste, basil, oregano, and thyme, in a small bowl. Brush the mixture onto the crusts just make sure not to go all the way and avoid brushing near the edges on one half of each crust, place ½ turkey, and season the meat with some salt and pepper. Top the meat with some bacon. Combine the cheddar and mozzarella and divide it between the pizzas, making sure that you layer only one half of the dough. Brush the edges of the crust with the beaten egg. Fold the crust and seal with a fork. Cook for 10 minutes.

Parsnip Hash Browns Total Time: 20 min / Serves: 2 / Per serving: Calories: 507; Carbs: 74.2 g; Fat: 14.8 g; Protein: 18.3 g INGREDIENTS 1 large parsnip, grated 3 eggs, beaten ½ tsp garlic powder ¼ tsp nutmeg 1 tbsp olive oil 1 cup flour Salt and pepper, to taste DIRECTIONS Heat olive oil in the air fryer at 390 degrees F. In a bowl, combine flour, eggs, parsnip, nutmeg, and garlic powder. Season with salt and pepper. Form patties out of the mixture. Arrange in the air fryer and cook for 15 minutes.

Spicy Egg and Bacon Wraps Total Time: 15 min / Serves: 3 / Per serving: Calories: 385; Carbs: 20.1 g; Fat: 25.3 g; Protein: 17.1 g INGREDIENTS 3 tortillas 2 previously scrambled eggs 3 slices bacon, cut into strips 3 tbsp salsa 3 tbsp cream cheese, divided 1 cup grated pepper Jack cheese DIRECTIONS Preheat the air fryer to 390 degrees F. Spread one tbsp. of cream cheese onto each tortilla. Divide the eggs and bacon between the tortillas evenly. Top with salsa. Sprinkle some grated cheese over. Roll up the tortillas. Cook for 10 minutes.

Mock Stir Fry Total Time: 25 min / Serves: 4 / Per serving: Calories: 277; Carbs: 15.6 g; Fat: 4.4 g; Protein: 43.1 g INGREDIENTS 4 boneless and skinless chicken breasts cut into cubes 2 carrots, sliced 1 red bell pepper, cut into strips 1 yellow bell pepper, cut into strips 1 cup snow peas 15 oz broccoli florets 1 scallion, sliced SAUCE: 3 tbsp soy sauce 2 tbsp oyster sauce 1 tbsp brown sugar 1 tsp sesame oil 1 tsp cornstarch 1 tsp sriracha 2 garlic cloves, minced 1 tbsp grated ginger 1 tbsp rice wine vinegar DIRECTIONS Preheat the air fryer to 370 degrees F. Place the chicken, bell peppers, and carrot, in a bowl. In another bowl, combine the sauce ingredients. Coat the chicken mixture with the sauce. Place on a lined baking sheet and cook for 5 minutes. Add snow peas and broccoli and cook for an additional 8 to 10 minutes. Serve garnished with scallion.

German Pancake Total Time: 30 min / Serves: 4 / Per serving: Calories: 196; Carbs: 19g; Fat: 9g; Protein: 16g INGREDIENTS 3 eggs, beaten 2 tbsp unsalted butter ½ cup flour 2 tbsp sugar, powdered ½ cup milk 1½ cups fresh strawberries, sliced DIRECTIONS Preheat your Air Fryer to 330 degrees F. Add butter to a pan and melt over low heat. In a bowl, mix flour, milk, eggs and vanilla until fully incorporated. Add the mixture to the pan with melted butter. Place the pan in your air fryer’s cooking basket and cook for 12-16 minutes until the pancake is fluffy and golden brown. Drizzle powdered sugar and toss sliced strawberries on top.

Grilled Apple and Brie Sandwich Total Time: 8 - 10 min / Serve: 1 / Per serving: Calories: 391; Carbs: 27.8 g; Fat: 25.9 g; Protein: 18 g INGREDIENTS 2 bread slices ½ apple, thinly sliced 2 tsp butter 2 oz brie cheese, thinly sliced DIRECTIONS Spread butter on the outside of the bread slices. Arrange apple slices on the inside of one bread slice. Place brie slices on top of the apple. Top with the other slice of bread. Cook for 5 minutes at 350 F. Serve cut diagonally.

Turkey and Mushroom Sandwich Total Time: 15 min / Serve: 1 / Per serving: Calories: 315; Carbs: 25.6 g; Fat: 16.4 g; Protein: 18.4 g INGREDIENTS ⅓ cup shredded leftover turkey ⅓ cup sliced mushrooms 1 tbsp butter, divided 2 tomato slices ½ tsp red pepper flakes ¼ tsp salt ¼ tsp black pepper 1 hamburger bun DIRECTIONS Melt half of the butter and add the mushrooms. Cook for 4 minutes. Meanwhile, cut the bun in half and spread the remaining butter on the outside of the bun. Place the turkey on one half of the bun. Arrange the mushroom slices on top of the turkey. Place the tomato slices on top of the mushrooms. Sprinkle with salt pepper and red pepper flakes. Top with the other bun half. Cook for 5 minutes at 350 F.

Garlicky Chicken on Green Bed Total Time: 20 min / Serve: 1 / Per serving: Calories: 551; Carbs: 10.7 g; Fat: 45 g; Protein: 28.7 g INGREDIENTS ½ cup baby spinach leaves ½ cup shredded romaine 3 large kale leaves, chopped 4 oz chicken breasts, cut into cubes 3 tbsp olive oil, divided 1 tsp balsamic vinegar 1 garlic clove, minced Salt and pepper, to taste DIRECTIONS Place the chicken, 1 tbsp. olive oil and garlic, in a bowl. Season with salt and pepper and toss to combine. Put on a lined baking dish and cook for 14 minutes at 390F. Meanwhile, place the greens in a large bowl. Add the remaining olive oil and balsamic vinegar. Season with salt and pepper and toss to combine. Top with the chicken.

Baked Kale Omelet Total Time: 15 min / Serve: 1 / Per serving: Calories: 294; Carbs: 3.9 g; Fat: 19.5 g; Protein: 24.7 g INGREDIENTS 3 eggs 3 tbsp cottage cheese 3 tbsp chopped kale ½ tbsp chopped basil ½ tbsp chopped parsley Salt and pepper, to taste 1 tsp olive oil DIRECTIONS Heat oil at 330 F. Beat the eggs with salt and pepper, in a bowl. Stir in the rest of the ingredients. Pour the mixture into the air fryer and cook for 10 minutes, until slightly golden and set.

Craving Cinnamon Toast Total Time: 15 minute / Serves: 6 / Per serving: Calories: 281; Carbs: 18g; Fat: 5g; Protein: 3g INGREDIENTS 12 slices bread Pepper to taste ½ cup sugar 1 stick butter 1½ tbsp vanilla extract 1½ tbsp cinnamon DIRECTIONS In a microwave proof bowl, mix butter, pepper, sugar and vanilla extract. Warm and stir the mixture for 30 seconds until everything melts. Pour the mixture over bread slices. Lay the bread slices in your air fryer’s cooking basket and cook for 5 minutes at 400 F. Serve with fresh banana and berry sauce.

Toasted Herb and Garlic Bagel Total Time: 6 min / Serve: 1 / Per serving: Calories: 432; Carbs: 40.4 g; Fat: 25.7 g; Protein: 10.4 g INGREDIENTS 2 tbsp butter, softened 1 tsp dried basil 1 tsp dried parsley 1 tsp garlic powder 1 tbsp Parmesan cheese Salt and pepper, to taste 1 bagel DIRECTIONS Preheat the air fryer to 370 degrees. Cut the bagel in half. Place in the air fryer and cook for 3 minutes. Combine the butter, Parmesan, garlic, basil, and parsley in a small bowl. Season with salt and pepper, to taste. Spread the mixture onto the toasted bagel. Return the bagel to the air fryer and cook for an additional 3 minutes.

Feta Breakfast Total Time: 30 min / Serves: 3 / Per serving: Calories: 426; Carbs: 65g; Fat: 14g; Protein: 9g INGREDIENTS 3½ pounds Feta cheese Pepper to taste 1 whole onion, chopped 2 tbsp parsley, chopped 1 egg yolk Olive oil for drizzling 5 sheets frozen filo pastry DIRECTIONS Cut each of the 5 filo sheets into three equal sized strips. Cover the strips with oil. In a bowl, mix onion, pepper, feta, salt, egg yolk, and parsley. Make triangles using the cut strips and add a little bit of the feta mixture on top of each triangle. Place the triangles in fryer’s basket and cook for 3 minutes at 400 F. Serve with a drizzle of oil and green onions.

Cheesy Omelet Total Time: 15 min / Serve: 1 / Per serving: Calories: 396; Carbs: 1g; Fat: 32g; Protein: 27g INGREDIENTS 2 eggs, beaten Pepper to taste 1 cup cheddar cheese, shredded 1 whole onion, chopped 2 tbsp soy sauce DIRECTIONS Preheat your Air Fryer to 340 degrees F. Drizzle soy sauce over the chopped onions. Place the onions in your air fryer’s cooking basket and cook for 8 minutes. In a bowl, mix the beaten eggs with salt and pepper. Pour the egg mixture over onions (in the cooking basket) and cook for 3 minutes. Add cheddar cheese over eggs and bake for 2 more minutes. Serve with fresh basil and enjoy!

Caprese on Toast Total Time: 7 min / Serve: 1 / Per serving: Calories: 514; Carbs: 24.8 g; Fat: 33.3 g; Protein: 34.2 g INGREDIENTS 2 slices of bread 4 tomato slices 4 mozzarella slices 1 tbsp olive oil 1 tbsp chopped basil Salt and pepper, to taste DIRECTIONS Preheat the air fryer to 370 degrees F. Place the bread slices in the air fryer and toast for 3 minutes. Arrange two tomato slices on each bread slice. Season with salt and pepper. Top each slice with 2 mozzarella slices. Return to the air fryer and cook for 1 minute more. Drizzle the caprese toasts with olive oil and top with chopped basil.

Italian Sausage Patties Total Time: 20 min / Serves: 4 / Per serving: Calories: 332; Carbs: 6.2 g; Fat: 24.6 g; Protein: 18.6 g INGREDIENTS 1 lb ground Italian sausage ¼ cup breadcrumbs 1 tsp dried parsley 1 tsp red pepper flakes ½ tsp salt ¼ tsp black pepper ¼ tsp garlic powder 1 egg, beaten DIRECTIONS Preheat the air fryer to 350 degrees F. Combine all of the ingredients in a large bowl. Line a baking sheet with parchment paper. Make patties out of the sausage mixture and arrange them on the baking sheet. Cook for 15 minutes, flipping once halfway through cooking.

Mac and Cheese Total Time: 15 min / Serves: 2 / Per serving: Calories: 375; Carbs: 23 g; Fat: 1.8 g; Protein: 6.4 g INGREDIENTS 1 cup cooked macaroni 1 cup grated cheddar cheese ½ cup warm milk 1 tbsp Parmesan cheese Salt and pepper, to taste DIRECTIONS Preheat the air fryer to 350 degrees F. Add the macaroni to an ovenproof baking dish. Stir in the cheddar and milk. Season with salt and pepper, to taste. Place the dish in the air fryer and cook for 10 minutes. Sprinkle with Parmesan cheese, to serve.

Prosciutto and Mozzarella Bruschetta Total Time: 7 min / Serve: 1 / Per serving: Calories: 674; Carbs: 41.6 g; Fat: 38.8 g; Protein: 38.4 g INGREDIENTS ½ cup finely chopped tomatoes 3 oz chopped mozzarella 3 prosciutto slices, chopped 1 tbsp olive oil 1 tsp dried basil 6 small slices of French bread DIRECTIONS Preheat the air fryer to 350 degrees F. Place the bread slices and toast for 3 minutes. Top the bread with tomatoes, prosciutto and mozzarella. Sprinkle the basil over the mozzarella. Drizzle with olive oil. Return to the air fryer and cook for 1 more minute, enough to become melty and warm.

Chapter 3: Poultry Recipes Chinese Stuffed Chicken Recipe (Prep + Cook Time: 45 Minutes | Servings: 8) Ingredients: • 1 whole chicken • 10 wolfberries • 2 red chilies; chopped • 4 ginger slices • 1 yam; cubed • 1 tsp. soy sauce • 3 tsp. sesame oil • Salt and white pepper to the taste Preparation: 1. Season chicken with salt, pepper, rub with soy sauce and sesame oil and stuff with wolfberries, yam cubes, chilies and ginger. 2. Place in your air fryer, cook at 400 °F, for 20 minutes and then at 360 °F, for 15 minutes. Carve chicken, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 320; Fat: 12; Fiber: 17; Carbs: 22; Protein: 12

Chicken and Asparagus Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 8 chicken wings; halved • 8 asparagus spears • 1 tbsp. rosemary; chopped • 1 tsp. cumin; ground • Salt and black pepper to the taste Preparation: 1. Pat dry chicken wings, season with salt, pepper, cumin and rosemary, put them in your air fryer’s basket and cook at 360 °F, for 20 minutes. 2. Meanwhile; heat up а pan over medium heat, add asparagus, add water to cover, steam for а few minutes; transfer to а bowl filled with ice water, drain and arrange on plates. Add chicken wings on the side and serve. Nutrition Facts (Per Serving): Calories: 270; Fat: 8; Fiber: 12; Carbs: 24; Protein: 22

Italian Chicken Recipe (Prep + Cook Time: 26 Minutes | Servings: 4) Ingredients: • 5 chicken thighs • 1 tbsp. olive oil • 1/4 cup parmesan; grated • 1/2 cup sun dried tomatoes • 2 garlic cloves; minced • 1 tbsp. thyme; chopped. • 1/2 cup heavy cream • 3/4 cup chicken stock • 1 tsp. red pepper flakes; crushed • 2 tbsp. basil; chopped • Salt and black pepper to the taste Preparation: 1. Season chicken with salt and pepper, rub with half of the oil, place in your preheated air fryer at 350 °F and cook for 4 minutes. 2. Meanwhile; heat up а pan with the rest of the oil over medium high heat, add thyme garlic, pepper flakes, sun dried tomatoes, heavy cream, stock, parmesan, salt and pepper; stir, bring to а simmer, take off heat and transfer to а dish that fits your air fryer. 3. Add chicken thighs on top, introduce in your air fryer and cook at 320 °F, for 12 minutes. Divide among plates and serve with basil sprinkled on top. Nutrition Facts (Per Serving): Calories: 272; Fat: 9; Fiber: 12; Carbs: 37; Protein: 23

Chinese Chicken Wings Recipe (Prep + Cook Time: 2 hours 15 Minutes | Servings: 6) Ingredients: • 16 chicken wings • 2 tbsp. honey • 2 tbsp. soy sauce • Salt and black pepper to the taste • 1/4 tsp. white pepper • 3 tbsp. lime juice Preparation: 1. In а bowl, mix honey with soy sauce, salt, black and white pepper and lime juice, whisk well, add chicken pieces, toss to coat and keep in the fridge for 2 hours. 2. Transfer chicken to your air fryer, cook at 370 °F, for 6 minutes on each side, increase heat to 400 °F and cook for 3 minutes more. Serve hot. Nutrition Facts (Per Serving): Calories: 372; Fat: 9; Fiber: 10; Carbs: 37; Protein: 24

Creamy Chicken, Peas and Rice (Prep + Cook Time: 40 Minutes | Servings: 4) Ingredients: • 1 lb. chicken breasts; skinless, boneless and cut into quarters • 1 cup white rice; already cooked • 1 cup chicken stock • 1/4 cup parsley; chopped. • 2 cups peas; frozen • 1 ½ cups parmesan; grated • 1 tbsp. olive oil • 3 garlic cloves; minced • 1 yellow onion; chopped • 1/2 cup white wine • 1/4 cup heavy cream • Salt and black pepper to the taste Preparation: 1. Season chicken breasts with salt and pepper, drizzle half of the oil over them, rub well, put in your air fryer’s basket and cook them at 360 °F, for 6 minutes. 2. Heat up а pan with the rest of the oil over medium high heat, add garlic, onion, wine, stock, salt, pepper and heavy cream; stir, bring to а simmer and cook for 9 minutes. 3. Transfer chicken breasts to а heat proof dish that fits your air fryer, add peas, rice and cream mix over them, toss, sprinkle parmesan and parsley all over, place in your air fryer and cook at 420 °F, for 10 minutes. Divide among plates and serve hot. Nutrition Facts (Per Serving): Calories: 313; Fat: 12; Fiber: 14; Carbs: 27; Protein: 44

Chicken and Green Onions Sauce Recipe (Prep + Cook Time: 26 Minutes | Servings: 4) Ingredients: • 10 green onions; roughly chopped. • 1-inch piece ginger root; chopped • 4 garlic cloves; minced • 2 tbsp. fish sauce • 3 tbsp. soy sauce • 1 tsp. Chinese five spice • 10 chicken drumsticks • 1 cup coconut milk • 1 tsp. butter; melted • 1/4 cup cilantro; chopped. • 1 tbsp. lime juice • Salt and black pepper to the taste Preparation: 1. In your food processor, mix green onions with ginger, garlic, soy sauce, fish sauce, five spice, salt, pepper, butter and coconut milk and pulse well. 2. In а bowl, mix chicken with green onions mix; toss well, transfer everything to а pan that fits your air fryer and cook at 370 °F, for 16 minutes; shaking the fryer once. Divide among plates, sprinkle cilantro on top, drizzle lime juice and serve with а side salad. Nutrition Facts (Per Serving): Calories: 321; Fat: 12; Fiber: 12; Carbs: 22; Protein: 20

Chicken Cacciatore Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 8 chicken drumsticks; bone-in • 1/2 cup black olives; pitted and sliced • 1 bay leaf • 1 tsp. garlic powder • 1 yellow onion; chopped • 28 oz. canned tomatoes and juice; crushed • 1 tsp. oregano; dried • Salt and black pepper to the taste Preparation: 1. In а heat proof dish that fits your air fryer, mix chicken with salt, pepper, garlic powder, bay leaf, onion, tomatoes and juice, oregano and olives; toss, introduce in your preheated air fryer and cook at 365 °F, for 20 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 300; Fat: 12; Fiber: 8; Carbs: 20; Protein: 24

Herbed Chicken Recipe (Prep + Cook Time: 70 Minutes | Servings: 4) Ingredients: • 1 whole chicken • 1 tsp. garlic powder • 1 tsp. onion powder • 1/2 tsp. thyme; dried • 1 tsp. rosemary; dried • 1 tbsp. lemon juice • 2 tbsp. olive oil • Salt and black pepper to the taste Preparation: 1. Season chicken with salt and pepper, rub with thyme, rosemary, garlic powder and onion powder, rub with lemon juice and olive oil and leave aside for 30 minutes. 2. Put chicken in your air fryer and cook at 360 °F, for 20 minutes on each side. Leave chicken aside to cool down, carve and serve. Nutrition Facts (Per Serving): Calories: 390; Fat: 10; Fiber: 5; Carbs: 22; Protein: 20

Chinese Duck Legs Recipe (Prep + Cook Time: 46 Minutes | Servings: 2) Ingredients: • 2 duck legs • 2 dried chilies; chopped. • 1 tbsp. olive oil • 2-star anise • 1 bunch spring onions; chopped • 4 ginger slices • 1 tbsp. oyster sauce • 1 tbsp. soy sauce • 1 tsp. sesame oil • 14 oz. water • 1 tbsp. rice wine Preparation: 1. Heat up а pan with the oil over medium high heat, add chili, star anise, sesame oil, rice wine, ginger, oyster sauce, soy sauce and water; stir and cook for 6 minutes. 2. Add spring onions and duck legs, toss to coat, transfer to а pan that fits your air fryer, put in your air fryer and cook at 370 °F, for 30 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 300; Fat: 12; Fiber: 12; Carbs: 26; Protein: 18

Chicken and Creamy Mushrooms Recipe (Prep + Cook Time: 40 Minutes | Servings: 8) Ingredients: • 8 chicken thighs • 1/2 tsp. thyme; dried • 1/2 tsp. oregano; dried • 1 tbsp. mustard • 1/4 cup parmesan; grated • 8 oz. cremini mushrooms; halved • 3 garlic cloves; minced • 3 tbsp. butter; melted • 1 cup chicken stock • 1/4 cup heavy cream • 1/2 tsp. basil; dried • Salt and black pepper to the taste Preparation: 1. Rub chicken pieces with 2 tbsp. butter, season with salt and pepper, put in your air fryer’s basket, cook at 370 °F, for 5 minutes and leave aside in а bowl for now. 2. Meanwhile; heat up а pan with the rest of the butter over medium high heat, add mushrooms and garlic; stir and cook for 5 minutes. 3. Add salt, pepper, stock, oregano, thyme and basil; stir well and transfer to а heat proof dish that fits your air fryer. 4. Add chicken, toss everything, put in your air fryer and cook at 370 °F, for 20 minutes. Add mustard, parmesan and heavy cream, toss everything again, cook for 5 minutes more, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 340; Fat: 10; Fiber: 13; Carbs: 22; Protein: 12

Chicken Breasts and Tomatoes Sauce (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 4 chicken breasts; skinless and boneless • 1 red onion; chopped • 1/4 cup balsamic vinegar • 1/4 cup parmesan; grated • 1/4 tsp. garlic powder • 14 oz. canned tomatoes; chopped • Salt and black pepper to the taste • Cooking spray Preparation: 1. Spray а baking dish that fits your air fryer with cooking oil, add chicken, season with salt, pepper, balsamic vinegar, garlic powder, tomatoes and cheese; toss, introduce in your air fryer and cook at 400 °F, for 20 minutes. Divide among plates and serve hot. Nutrition Facts (Per Serving): Calories: 250; Fat: 12; Fiber: 12; Carbs: 19; Protein: 28

Chicken Parmesan Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 2 cups panko bread crumbs • 1/4 cup parmesan; grated • 1/2 tsp. garlic powder • 2 cups white flour • 1 egg; whisked • 1 ½ lbs. chicken cutlets; skinless and boneless • 1 cup mozzarella; grated • 2 cups tomato sauce • 3 tbsp. basil; chopped. • Salt and black pepper to the taste Preparation: 1. In а bowl, mix panko with parmesan and garlic powder and stir. 2. Put flour in а second bowl and the egg in а third. 3. Season chicken with salt and pepper, dip in flour, then in egg mix and in panko. 4. Put chicken pieces in your air fryer and cook them at 360 °F, for 3 minutes on each side. 5. Transfer chicken to а baking dish that fits your air fryer, add tomato sauce and top with mozzarella, introduce in your air fryer and cook at 375 °F, for 7 minutes. Divide among plates, sprinkle basil on top and serve. Nutrition Facts (Per Serving): Calories: 304; Fat: 12; Fiber: 11; Carbs: 22; Protein: 15

Chicken Salad Recipe (Prep + Cook Time: 20 Minutes | Servings: 4) Ingredients: • 1 lb. chicken breast; boneless, skinless and halved • 1/2 cup feta cheese; cubed • 2 tbsp. lemon juice • 1½ tsp. mustard • 1 tbsp. olive oil • 1 ½ tsp. red wine vinegar • 1/2 tsp. anchovies; minced • 3/4 tsp. garlic; minced • 1 tbsp. water • 8 cups lettuce leaves; cut into strips • 4 tbsp. parmesan; grated • Cooking spray • Salt and black pepper to the taste Preparation: 1. Spray chicken breasts with cooking oil, season with salt and pepper, introduce in your air fryer’s basket and cook at 370 °F, for 10 minutes; flipping halfway. 2. Transfer chicken beasts to а cutting board, shred using 2 forks, put in а salad bowl and mix with lettuce leaves. 3. In your blender, mix feta cheese with lemon juice, olive oil, mustard, vinegar, garlic, anchovies, water and half of the parmesan and blend very well. Add this over chicken mix; toss, sprinkle the rest of the parmesan and serve. Nutrition Facts (Per Serving): Calories: 312; Fat: 6; Fiber: 16; Carbs: 22; Protein: 26

Chicken & Parsley Sauce (Prep + Cook Time: 55 Minutes | Servings: 6) Ingredients: • 12 chicken thighs • 1 cup parsley; chopped. • 1 tsp. oregano; dried • 1/2 cup olive oil • 1/4 cup red wine • 4 garlic cloves • A pinch of salt • A drizzle of maple syrup Preparation: 1. In your food processor, mix parsley with oregano, garlic, salt, oil, wine and maple syrup and pulse really well. 2. In а bowl, mix chicken with parsley sauce; toss well and keep in the fridge for 30 minutes. 3. Drain chicken, transfer to your air fryer’s basket and cook at 380 °F, for 25 minutes; flipping chicken once. Divide chicken on plates, drizzle parsley sauce all over and serve. Nutrition Facts (Per Serving): Calories: 354; Fat: 10; Fiber: 12; Carbs: 22; Protein: 17

Mexican Chicken Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 16 oz. salsa verde • 1 tbsp. olive oil • 1 lb. chicken breast; boneless and skinless • 1½ cup Monterey Jack cheese; grated • 1/4 cup cilantro; chopped • 1 tsp. garlic powder • Salt and black pepper to the taste Preparation: 1. Pour salsa verde in а baking dish that fits your air fryer, season chicken with salt, pepper, garlic powder, brush with olive oil and place it over your salsa verde. 2. Introduce in your air fryer and cook at 380 °F, for 20 minutes. 3. Sprinkle cheese on top and cook for 2 minutes more. Divide among plates and serve hot. Nutrition Facts (Per Serving): Calories: 340; Fat: 18; Fiber: 14; Carbs: 32; Protein: 18

Chicken and Lentils Casserole Recipe (Prep + Cook Time: 1 hour 10 Minutes | Servings: 8) Ingredients: • 2 lb. chicken breasts; skinless, boneless and chopped • 1 ½ cups green lentils • 3 cups chicken stock • 3 tsp. cumin; ground • 5 garlic cloves; minced • 1 yellow onion; chopped • 2 red bell peppers; chopped • 14 oz. canned tomatoes; chopped. • 2 cups corn • 2 cups Cheddar cheese; shredded • 2 tbsp. jalapeno pepper; chopped. • 1 tbsp. garlic powder • 1 cup cilantro; chopped • Cooking spray • Salt and cayenne pepper to the taste Preparation: 1. Put the stock in а pot, add some salt, add lentils; stir, bring to а boil over medium heat, cover and simmer for 35 minutes. 2. Meanwhile; spray chicken pieces with some cooking spray, season with salt, cayenne pepper and 1 tsp. cumin, put them in your air fryer’s basket and cook them at 370 degrees for 6 minutes. flipping half way. 3. Transfer chicken to а heat proof dish that fits your air fryer, add bell peppers, garlic, tomatoes, onion, salt, cayenne and 1 tsp. cumin. 4. Drain lentils and add them to the chicken mix as well. 5. Add jalapeno pepper, garlic powder, the rest of the cumin, corn, half of the cheese and half of the cilantro, introduce in your air fryer and cook at 320 °F, for 25 minutes. 6. Sprinkle the rest of the cheese and the remaining cilantro, divide chicken casserole on plates and serve.

Nutrition Facts (Per Serving): Calories: 344; Fat: 11; Fiber: 12; Carbs: 22; Protein: 33

Chicken Thighs and Baby Potatoes (Prep + Cook Time: 40 Minutes | Servings: 4) Ingredients: • 8 chicken thighs • 2 tbsp. olive oil • 1 lb. baby potatoes; halved • 2 tsp. oregano; dried • 2 tsp. rosemary; dried • 2 garlic cloves; minced • 1 red onion; chopped • 2 tsp. thyme; chopped. • 1/2 tsp. sweet paprika • Salt and black pepper to the taste Preparation: 1. In а bowl, mix chicken thighs with potatoes, salt, pepper, thyme, paprika, onion, rosemary, garlic, oregano and oil. 2. Toss to coat, spread everything in а heat proof dish that fits your air fryer and cook at 400 °F, for 30 minutes; shaking halfway. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 364; Fat: 14; Fiber: 13; Carbs: 21; Protein: 34

Cheese Crusted Chicken Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 4 bacon slices; cooked and crumbled • 4 chicken breasts; skinless and boneless • 1 tbsp. water • 1/2 cup avocado oil • 1 egg; whisked • 1 cup asiago cheese; shredded • 1/4 tsp. garlic powder • 1 cup parmesan cheese; grated • Salt and black pepper to the taste Preparation: 1. In а bowl, mix parmesan with garlic, salt and pepper and stir. 2. In another bowl, mix egg with water and whisk well. 3. Season chicken with salt and pepper and dip each pieces into egg and then into cheese mix. 4. Add chicken to your air fryer and cook at 320 °F, for 15 minutes. Divide chicken on plates, sprinkle bacon and asiago cheese on top and serve. Nutrition Facts (Per Serving): Calories: 400; Fat: 22; Fiber: 12; Carbs: 32; Protein: 47

Fried Japanese Duck Breasts (Prep + Cook Time: 30 Minutes | Servings: 6) Ingredients: • 20 oz. chicken stock • 6 duck breasts; boneless • 4 tbsp. soy sauce • 1½ tsp. five spice powder • 2 tbsp. honey • 4 ginger slices • 4 tbsp. hoisin sauce • 1 tsp. sesame oil • Salt and black pepper to the taste Preparation: 1. In а bowl, mix five spice powder with soy sauce, salt, pepper and honey, whisk, add duck breasts, toss to coat and leave aside for now. 2. Heat up а pan with the stock over medium high heat, hoisin sauce, ginger and sesame oil; stir well, cook for 2-3 minutes more, take off heat and leave aside. 3. Put duck breasts in your air fryer and cook them at 400 °F, for 15 minutes. Divide among plates, drizzle hoisin and ginger sauce all over them and serve. Nutrition Facts (Per Serving): Calories: 336; Fat: 12; Fiber: 1; Carbs: 25; Protein: 33

Duck and Veggies Recipe (Prep + Cook Time: 30 Minutes | Servings: 8) Ingredients: • 1 duck; chopped in medium pieces • 1 cup chicken stock • 1 small ginger piece; grated • 3 cucumbers; chopped. • 3 tbsp. white wine • 2 carrots; chopped • Salt and black pepper to the taste Preparation: 1. In а pan that fits your air fryer, mix duck pieces with cucumbers, wine, carrots, ginger, stock, salt and pepper; toss, introduce in your air fryer and cook at 370 °F, for 20 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 200; Fat: 10; Fiber: 8; Carbs: 20; Protein: 22

Chicken Wings and Mint Sauce Recipe (Prep + Cook Time: 36 Minutes | Servings: 6) Ingredients: • 18 chicken wings; halved • 1 tbsp. turmeric powder • 1 tbsp. cumin; ground • 2 tbsp. olive oil • 1 tbsp. ginger; grated • 1 tbsp. coriander; ground • 1 tbsp. sweet paprika • Salt and black pepper to the taste For the mint sauce: • 3/4 cup cilantro • Juice from 1/2 lime • 1 cup mint leaves • 1 small ginger piece; chopped • 1 tbsp. olive oil • 1 Serrano pepper; chopped • 1 tbsp. water • Salt and black pepper to the taste Preparation: 1. In а bowl, mix 1 tbsp. ginger with cumin, coriander, paprika, turmeric, salt, pepper, cayenne and 2 tbsp. oil and stir well. 2. Add chicken wings pieces to this mix; toss to coat well and keep in the fridge for 10 minutes. 3. Transfer chicken to your air fryer’s basket and cook at 370 °F, for 16 minutes; flipping them halfway. 4. In your blender, mix mint with cilantro, 1 small ginger pieces, juice from 1/2 lime, 1 tbsp. olive oil, salt, pepper, water and Serrano pepper and blend very well. Divide chicken wings on plates, drizzle mint sauce all over and serve. Nutrition Facts (Per Serving): Calories: 300; Fat: 15; Fiber: 11; Carbs: 27; Protein: 16

Honey Duck Breasts Recipe (Prep + Cook Time: 32 Minutes | Servings: 2) Ingredients: • 1 smoked duck breast; halved • 1 tsp. honey • 1 tsp. tomato paste • 1 tbsp. mustard • 1/2 tsp. apple vinegar Preparation: 1. In а bowl, mix honey with tomato paste, mustard and vinegar, whisk well, add duck breast pieces, toss to coat well, transfer to your air fryer and cook at 370 °F, for 15 minutes. 2. Take duck breast out of the fryer, add to honey mix, toss again, return to air fryer and cook at 370 °F, for 6 minutes more. Divide among plates and serve with а side salad. Nutrition Facts (Per Serving): Calories: 274; Fat: 11; Fiber: 13; Carbs: 22; Protein: 13

Chicken and Cauliflower Rice Mix Recipe (Prep + Cook Time: 30 Minutes | Servings: 6) Ingredients: • 3 lbs. chicken thighs; boneless and skinless • 3 bacon slices; chopped • 3 carrots; chopped • 2 bay leaves • 1/4 cup red wine vinegar • 4 garlic cloves; minced • 4 tbsp. olive oil • 1 tbsp. garlic powder • 1 tbsp. Italian seasoning • 24 oz. cauliflower rice • 1 tsp. turmeric powder • 1 cup beef stock • Salt and black pepper to the taste Preparation: 1. Heat up а pan that fits your air fryer over medium high heat, add bacon, carrots, onion and garlic; stir and cook for 8 minutes. 2. Add chicken, oil, vinegar, turmeric, garlic powder, Italian seasoning and bay leaves; stir, introduce in your air fryer and cook at 360 °F, for 12 minutes. Add cauliflower rice and stock; stir, cook for 6 minutes more, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 340; Fat: 12; Fiber: 12; Carbs: 16; Protein: 8

Turkey Quarters and Veggies Recipe (Prep + Cook Time: 44 Minutes | Servings: 4) Ingredients: • 1/2 tsp. rosemary; dried • 1/2 tsp. sage; dried • 1/2 tsp. thyme; dried • 1 yellow onion; chopped • 1 carrot; chopped • 3 garlic cloves; minced • 2 lbs. turkey quarters • 1 celery stalk; chopped • 1 cup chicken stock • 2 tbsp. olive oil • 2 bay leaves • Salt and black pepper to the taste Preparation: 1. Rub turkey quarters with salt, pepper, half of the oil, thyme, sage, rosemary and thyme, put in your air fryer and cook at 360 °F, for 20 minutes. 2. In а pan that fits your air fryer, mix onion with carrot, garlic, celery, the rest of the oil, stock, bay leaves, salt and pepper and toss. 3. Add turkey, introduce everything in your air fryer and cook at 360 °F, for 14 minutes more. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 362; Fat: 12; Fiber: 16; Carbs: 22; Protein: 17

Chicken Thighs and Apple (Prep + Cook Time: 12 hours 30 Minutes | Servings: 4) Ingredients: • 8 chicken thighs; bone in and skin on • 1 tbsp. apple cider vinegar • 3 tbsp. onion; chopped • 1 tbsp. ginger; grated • 1/2 tsp. thyme; dried • 3 apples; cored and cut into quarters • 3/4 cup apple juice • 1/2 cup maple syrup • Salt and black pepper to the taste Preparation: 1. In а bowl, mix chicken with salt, pepper, vinegar, onion, ginger, thyme, apple juice and maple syrup; toss well, cover and keep in the fridge for 12 hours. 2. Transfer this whole mix to а baking dish that fits your air fryer, add apple pieces, place in your air fryer and cook at 350 °F, for 30 minutes. Divide among plates and serve warm. Nutrition Facts (Per Serving): Calories: 314; Fat: 8; Fiber: 11; Carbs: 34; Protein: 22

Fall Fried Chicken (Prep + Cook Time: 30 Minutes | Servings: 8) Ingredients: • 3 lbs. chicken breasts; skinless and boneless • 1 yellow onion; chopped. • 1 garlic clove; minced • 10 white mushrooms; halved • 1 tbsp. olive oil • 1 red bell pepper; chopped • 1 green bell pepper • 2 tbsp. mozzarella cheese; shredded • Salt and black pepper to the taste • Cooking spray Preparation: 1. Season chicken with salt and pepper, rub with garlic, spray with cooking spray, place in your preheated air fryer and cook at 390 °F, for 12 minutes. 2. Meanwhile; heat up а pan with the oil over medium heat, add onion; stir and sauté for 2 minutes. 3. Add mushrooms, garlic and bell peppers; stir and cook for 8 minutes. 4. Divide chicken on plates, add mushroom mix on the side, sprinkle cheese while chicken is still hot and serve right away. Nutrition Facts (Per Serving): Calories: 305; Fat: 12; Fiber: 11; Carbs: 26; Protein: 32

Duck Breasts Recipe (Prep + Cook Time: 50 Minutes | Servings: 6) Ingredients: • 6 duck breasts; halved • 3 tbsp. flour • 6 tbsp. butter; melted • 2 cups chicken stock • 1/2 cup white wine • 1/4 cup parsley; chopped • 2 cups mushrooms; chopped. • Salt and black pepper to the taste Preparation: 1. Season duck breasts with salt and pepper, place them in а bowl, add melted butter; toss and transfer to another bowl. 2. Combine melted butter with flour, wine, salt, pepper and chicken stock and stir well. 3. Arrange duck breasts in а baking dish that fits your air fryer, pour the sauce over them, add parsley and mushrooms, introduce in your air fryer and cook at 350 °F, for 40 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 320; Fat: 28; Fiber: 12; Carbs: 12; Protein: 42

Duck and Plum Sauce Recipe (Prep + Cook Time: 42 Minutes | Servings: 2) Ingredients: • 9 oz. red plumps; stoned; cut into small wedges • 2 tbsp. sugar • 2 tbsp. red wine • 2 duck breasts • 1 tbsp. butter; melted • 1-star anise • 1 tbsp. olive oil • 1 shallot; chopped • 1 cup beef stock Preparation: 1. Heat up а pan with the olive oil over medium heat, add shallot; stir and cook for 5 minutes; 2. Add sugar and plums; stir and cook until sugar dissolves. 3. Add stock and wine; stir, cook for 15 minutes; take off heat and keep warm for now. 4. Score duck breasts, season with salt and pepper, rub with melted butter, transfer to а heat proof dish that fits your air fryer, add star anise and plum sauce, introduce in your air fryer and cook at 360 °F, for 12 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 400; Fat: 25; Fiber: 12; Carbs: 29; Protein: 44

Chicken and Simple Coconut Sauce Recipe (Prep + Cook Time: 22 Minutes | Servings: 6) Ingredients: • 1/4 cup coconut milk • 2 tsp. sweet paprika • 1 tsp. red pepper flakes • 2 tbsp. green onions; chopped. • 1 tbsp. olive oil • 3 ½ lbs. chicken breasts • 1 cup chicken stock • 1 ¼ cups yellow onion; chopped • 1 tbsp. lime juice • Salt and black pepper to the taste Preparation: 1. Heat up а pan that fits your air fryer with the oil over medium high heat, add onions; stir and cook for 4 minutes. 2. Add stock, coconut milk, pepper flakes, paprika, lime juice, salt and pepper and stir well. 3. Add chicken to the pan, add more salt and pepper; toss, introduce in your air fryer and cook at 360 °F, for 12 minutes. Divide chicken and sauce on plates and serve. Nutrition Facts (Per Serving): Calories: 320; Fat: 13; Fiber: 13; Carbs: 32; Protein: 23

Marinated Duck Breasts Recipe (Prep + Cook Time: 1 day 15 Minutes | Servings: 2) Ingredients: • 2 duck breasts • 2 garlic cloves; minced • 6 tarragon springs • 1 tbsp. butter • 1/4 cup sherry wine • 1 cup white wine • 1/4 cup soy sauce • Salt and black pepper to the taste Preparation: 1. In а bowl, mix duck breasts with white wine, soy sauce, garlic, tarragon, salt and pepper; toss well and keep in the fridge for 1 day. 2. Transfer duck breasts to your preheated air fryer at 350 °F and cook for 10 minutes; flipping halfway. 3. Meanwhile; pour the marinade in а pan, heat up over medium heat, add butter and sherry; stir, bring to а simmer, cook for 5 minutes and take off heat. Divide duck breasts on plates, drizzle sauce all over and serve. Nutrition Facts (Per Serving): Calories: 475; Fat: 12; Fiber: 3; Carbs: 10; Protein: 48

Chicken Breasts with Passion Fruit Sauce (Prep + Cook Time: 20 Minutes | Servings: 4) Ingredients: • 4 chicken breasts • 4 passion fruits; halved, deseeded and pulp reserved • 1 tbsp. whiskey • 2-star anise • 2 oz. maple syrup • 1 bunch chives; chopped • Salt and black pepper to the taste Preparation: 1. Heat up а pan with the passion fruit pulp over medium heat, add whiskey, star anise, maple syrup and chives; stir well, simmer for 5-6 minutes and take off heat. 2. Season chicken with salt and pepper, put in preheated air fryer and cook at 360 °F, for 10 minutes; flipping halfway. Divide chicken on plates, heat up the sauce а bit, drizzle it over chicken and serve. Nutrition Facts (Per Serving): Calories: 374; Fat: 8; Fiber: 22; Carbs: 34; Protein: 37

Turkey, Mushrooms and Peas Casserole (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 2 lbs. turkey breasts; skinless, boneless • 1 yellow onion; chopped • 1 celery stalk; chopped. • 1/2 cup peas • 1 cup chicken stock • 1 cup cream of mushrooms soup • 1 cup bread cubes • Salt and black pepper to the taste Preparation: 1. In а pan that fits your air fryer, mix turkey with salt, pepper, onion, celery, peas and stock, introduce in your air fryer and cook at 360 °F, for 15 minutes. 2. Add bread cubes and cream of mushroom soup; stir toss and cook at 360 °F, for 5 minutes more. Divide among plates and serve hot. Nutrition Facts (Per Serving): Calories: 271; Fat: 9; Fiber: 9; Carbs: 16; Protein: 7

Chicken and Creamy Veggie Mix Recipe (Prep + Cook Time: 40 Minutes | Servings: 6) Ingredients: • 29 oz. chicken stock • 2 cups whipping cream • 40 oz. chicken pieces; boneless and skinless • 3 tbsp. butter; melted • 1/2 cup yellow onion; chopped. • 3/4 cup red peppers; chopped • 1 bay leaf • 8 oz. mushrooms; chopped • 17 oz. asparagus; trimmed • 3 tsp. thyme; chopped. • Salt and black pepper to the taste Preparation: 1. Heat up а pan with the butter over medium heat, add onion and peppers; stir and cook for 3 minutes. 2. Add stock, bay leaf, salt and pepper, bring to а boil and simmer for 10 minutes. 3. Add asparagus, mushrooms, chicken, cream, thyme, salt and pepper to the taste; stir, introduce in your air fryer and cook at 360 °F, for 15 minutes. Divide chicken and veggie mix on plates and serve. Nutrition Facts (Per Serving): Calories: 360; Fat: 27; Fiber: 13; Carbs: 24; Protein: 47

Cider Glazed Chicken Recipe (Prep + Cook Time: 24 Minutes | Servings: 4) Ingredients: • 6 chicken thighs; bone in and skin on • 1 sweet potato; cubed • 2 apples; cored and sliced • 1 tbsp. olive oil • 1 tbsp. rosemary; chopped. • 2/3 cup apple cider • 1 tbsp. mustard • 2 tbsp. honey • 1 tbsp. butter • Salt and black pepper to the taste Preparation: 1. Heat up а pan that fits your air fryer with half of the oil over medium high heat, add cider, honey, butter and mustard, whisk well, bring to а simmer, take off heat, add chicken and toss really well. 2. In а bowl, mix potato cubes with rosemary, apples, salt, pepper and the rest of the oil; toss well and add to chicken mix. 3. Place pan in your air fryer and cook at 390 °F, for 14 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 241; Fat: 7; Fiber: 12; Carbs: 28; Protein: 22

Duck Breasts with Red Wine and Orange Sauce Recipe (Prep + Cook Time: 45 Minutes | Servings: 4) Ingredients: • 2 duck breasts; skin on and halved • 2 cups chicken stock • 2 cups orange juice • 2 tsp. pumpkin pie spice • 2 tbsp. olive oil • 2 tbsp. butter • 1/2 cup honey • 2 tbsp. sherry vinegar • 4 cups red wine • Salt and black pepper to the taste Preparation: 1. Heat up а pan with the orange juice over medium heat, add honey; stir well and cook for 10 minutes. 2. Add wine, vinegar, stock, pie spice and butter; stir well, cook for 10 minutes more and take off heat. 3. Season duck breasts with salt and pepper, rub with olive oil, place in preheated air fryer at 370 °F and cook for 7 minutes on each side. 4. Divide duck breasts on plates, drizzle wine and orange juice all over and serve right away. Nutrition Facts (Per Serving): Calories: 300; Fat: 8; Fiber: 12; Carbs: 24; Protein: 11

Coconut Creamy Chicken (Prep + Cook Time: 2 hours 25 Minutes | Servings: 4) Ingredients: • 4 big chicken legs • 5 tsp. turmeric powder • 2 tbsp. ginger; grated • 4 tbsp. coconut cream • Salt and black pepper to the taste Preparation: 1. In а bowl, mix cream with turmeric, ginger, salt and pepper, whisk, add chicken pieces, toss them well and leave aside for 2 hours. 2. Transfer chicken to your preheated air fryer, cook at 370 °F, for 25 minutes; divide among plates and serve with а side salad. Nutrition Facts (Per Serving): Calories: 300; Fat: 4; Fiber: 12; Carbs: 22; Protein: 20

Duck and Cherries Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 4 duck breasts; boneless, skin on and scored • 1 tbsp. ginger; grated • 1 tsp. cumin; ground • 1/2 tsp. clove; ground • 2 cups cherries; pitted • 1/2 cup sugar • 1/4 cup honey • 1/3 cup balsamic vinegar • 1/2 cup yellow onion; chopped • 1/2 tsp. cinnamon powder • 4 sage leaves; chopped • 1 tsp. garlic; minced • 1 jalapeno; chopped • 2 cups rhubarb; sliced • Salt and black pepper to the taste Preparation: 1. Season duck breast with salt and pepper, put in your air fryer and cook at 350 °F, for 5 minutes on each side. 2. Meanwhile; heat up а pan over medium heat, add sugar, honey, vinegar, garlic, ginger, cumin, clove, cinnamon, sage, jalapeno, rhubarb, onion and cherries; stir, bring to а simmer and cook for 10 minutes. 3. Add duck breasts; toss well, divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 456; Fat: 13; Fiber: 4; Carbs: 64; Protein: 31

Easy Duck Breasts Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 4 duck breasts; skinless and boneless • 4 garlic heads; peeled, tops cut off and quartered • 2 tbsp. lemon juice • 1/2 tsp. lemon pepper • 1 ½ tbsp. olive oil • Salt and black pepper to the taste Preparation: 1. In а bowl, mix duck breasts with garlic, lemon juice, salt, pepper, lemon pepper and olive oil and toss everything. 2. Transfer duck and garlic to your air fryer and cook at 350 °F, for 15 minutes. Divide duck breasts and garlic on plates and serve. Nutrition Facts (Per Serving): Calories: 200; Fat: 7; Fiber: 1; Carbs: 11; Protein: 17

Duck and Tea Sauce Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 2 duck breast halves; boneless • 3/4 cup shallot; chopped • 2 ¼ cup chicken stock • 1 ½ cup orange juice • 3 tsp. earl gray tea leaves • 3 tbsp. butter; melted • 1 tbsp. honey • Salt and black pepper to the taste Preparation: 1. Season duck breast halves with salt and pepper, put in preheated air fryer and cook at 360 °F, for 10 minutes. 2. Meanwhile; heat up а pan with the butter over medium heat, add shallot; stir and cook for 2-3 minutes. 3. Add stock; stir and cook for another minute. 4. Add orange juice, tea leaves and honey; stir, cook for 2-3 minutes more and strain into а bowl. 5. Divide duck on plates, drizzle tea sauce all over and serve. Nutrition Facts (Per Serving): Calories: 228; Fat: 11; Fiber: 2; Carbs: 20; Protein: 12

Chicken and Radish Mix Recipe (Prep + Cook Time: 40 Minutes | Servings: 4) Ingredients: • 4 chicken things; bone-in • 1 tbsp. olive oil • 3 carrots; cut into thin sticks • 6 radishes; halved • 2 tbsp. chives; chopped • 1 cup chicken stock • 1 tsp. sugar • Salt and black pepper to the taste Preparation: 1. Heat up а pan that fits your air fryer over medium heat, add stock, carrots, sugar and radishes; stir gently, reduce heat to medium, cover pot partly and simmer for 20 minutes. 2. Rub chicken with olive oil, season with salt and pepper, put in your air fryer and cook at 350 °F, for 4 minutes. Add chicken to radish mix; toss, introduce everything in your air fryer, cook for 4 minutes more, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 237; Fat: 10; Fiber: 4; Carbs: 19; Protein: 29

Quick Creamy Chicken Casserole Recipe (Prep + Cook Time: 22 Minutes | Servings: 4) Ingredients: • 10 oz. spinach; chopped • 1/2 cup parmesan; grated • 1/2 cup heavy cream • 4 tbsp. butter • 3 tbsp. flour • 1 ½ cups milk • 2 cup chicken breasts; skinless, boneless and cubed • 1 cup bread crumbs • Salt and black pepper to the taste Preparation: 1. Heat up а pan with the butter over medium heat, add flour and stir well. 2. Add milk, heavy cream and parmesan; stir well, cook for 1-2 minutes more and take off heat. 3. In а pan that fits your air fryer, spread chicken and spinach. 4. Add salt and pepper and toss. 5. Add cream mix and spread, sprinkle bread crumbs on top, introduce in your air fryer and cook at 350 for 12 minutes. Divide chicken and spinach mix on plates and serve. Nutrition Facts (Per Serving): Calories: 321; Fat: 9; Fiber: 12; Carbs: 22; Protein: 17

Duck Breasts with Endives Recipe (Prep + Cook Time: 35 Minutes | Servings: 4) Ingredients: • 2 duck breasts • 1 tbsp. sugar • 1 tbsp. olive oil • 6 endives; julienned • 2 tbsp. cranberries • 8 oz. white wine • 1 tbsp. garlic; minced • 2 tbsp. heavy cream • Salt and black pepper to the taste Preparation: 1. Score duck breasts and season them with salt and pepper, put in preheated air fryer and cook at 350 °F, for 20 minutes; flipping them halfway. 2. Meanwhile; heat up а pan with the oil over medium heat, add sugar and endives; stir and cook for 2 minutes. 3. Add salt, pepper, wine, garlic, cream and cranberries; stir and cook for 3 minutes. Divide duck breasts on plates, drizzle the endives sauce all over and serve. Nutrition Facts (Per Serving): Calories: 400; Fat: 12; Fiber: 32; Carbs: 29; Protein: 28

Chicken and Garlic Sauce Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 4 chicken breasts; skin on and bone-in • 1 tbsp. butter; melted • 1 tbsp. olive oil • Salt and black pepper to the taste • 40 garlic cloves; peeled and chopped. • 2 thyme springs • 1/4 cup chicken stock • 2 tbsp. parsley; chopped • 1/4 cup dry white wine Preparation: 1. Season chicken breasts with salt and pepper, rub with the oil, place in your air fryer, cook at 360 °F, for 4 minutes on each side and transfer to а heat proof dish that fits your air fryer. 2. Add melted butter, garlic, thyme, stock, wine and parsley; toss, introduce in your air fryer and cook at 350 °F, for 15 minutes more. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 227; Fat: 9; Fiber: 13; Carbs: 22; Protein: 12

Lemony Chicken (Prep + Cook Time: 40 Minutes | Servings: 6) Ingredients: • 1 whole chicken; cut into medium pieces • 1 tbsp. olive oil • Juice from 2 lemons • Zest from 2 lemons; grated • Salt and black pepper to the taste Preparation: 1. Season chicken with salt, pepper, rub with oil and lemon zest, drizzle lemon juice, put in your air fryer and cook at 350 °F, for 30 minutes; flipping chicken pieces halfway. Divide among plates and serve with а side salad. Nutrition Facts (Per Serving): Calories: 334; Fat: 24; Fiber: 12; Carbs: 26; Protein: 20

Pepperoni Chicken Recipe (Prep + Cook Time: 32 Minutes | Servings: 6) Ingredients: • 4 medium chicken breasts; skinless and boneless • 14 oz. tomato paste • 1 tbsp. olive oil • 1 tsp. oregano; dried • 6 oz. mozzarella; sliced • 1 tsp. garlic powder • 2 oz. pepperoni; sliced • Salt and black pepper to the taste Preparation: 1. In а bowl, mix chicken with salt, pepper, garlic powder and oregano and toss. 2. Put chicken in your air fryer, cook at 350 °F, for 6 minutes and transfer to а pan that fits your air fryer. 3. Add mozzarella slices on top, spread tomato paste, top with pepperoni slices, introduce in your air fryer and cook at 350 °F, for 15 minutes more. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 320; Fat: 10; Fiber: 16; Carbs: 23; Protein: 27

Chicken and Chestnuts Mix Recipe (Prep + Cook Time: 22 Minutes | Servings: 2) Ingredients: • 1/2 lb. chicken pieces • 1 small yellow onion; chopped • 2 tsp. garlic; minced • 2 tbsp. soy sauce • 4 tbsp. water chestnuts • 2 tbsp. chicken stock • 2 tbsp. balsamic vinegar • 2 tortillas for serving • A pinch of ginger; grated • A pinch of allspice; ground Preparation: 1. In а pan that fits your air fryer, mix chicken meat with onion, garlic, ginger, allspice, chestnuts, soy sauce, stock and vinegar; stir, transfer to your air fryer and cook at 360 °F, for 12 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 301; Fat: 12; Fiber: 7; Carbs: 24; Protein: 12

Chicken Tenders and Flavored Sauce Recipe (Prep + Cook Time: 20 Minutes | Servings: 6) Ingredients: • 2 lbs. chicken tenders • 2 tbsp. cornstarch • 1 tsp. chili powder • 2 tsp. garlic powder • 1 tsp. onion powder • 1 tsp. sweet paprika • 2 tbsp. butter • 2 tbsp. olive oil • 1/2 cup chicken stock • 2 cups heavy cream • 2 tbsp. water • 2 tbsp. parsley; chopped • Salt and black pepper to the taste Preparation: 1. In а bowl, mix garlic powder with onion powder, chili, salt, pepper and paprika; stir, add chicken and toss. 2. Rub chicken tenders with oil, place in your air fryer and cook at 360 °F, for 10 minutes. 3. Meanwhile; heat up а pan with the butter over medium high heat, add cornstarch, stock, cream, water and parsley; stir, cover and cook for 10 minutes. Divide chicken on plates, drizzle sauce all over and serve. Nutrition Facts (Per Serving): Calories: 351; Fat: 12; Fiber: 9; Carbs: 20; Protein: 17

Duck Breast with Fig Sauce Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 2 duck breasts; skin on, halved • 1 tbsp. white flour • 1 tbsp. olive oil • 1/2 tsp. thyme; chopped • 1/2 cup port wine • 1/2 tsp. garlic powder • 1/4 tsp. sweet paprika • 1 cup beef stock • 3 tbsp. butter; melted • 1 shallot; chopped • 4 tbsp. fig preserves • Salt and black pepper to the taste Preparation: 1. Season duck breasts with salt and pepper, drizzle half of the melted butter, rub well, put in your air fryer’s basket and cook at 350 °F, for 5 minutes on each side. 2. Meanwhile; heat up а pan with the olive oil and the rest of the butter over medium high heat, add shallot; stir and cook for 2 minutes. 3. Add thyme, garlic powder, paprika, stock, salt, pepper, wine and figs; stir and cook for 7-8 minutes. 4. Add flour; stir well, cook until sauce thickens а bit and take off heat. 5. Divide duck breasts on plates, drizzle figs sauce all over and serve. Nutrition Facts (Per Serving): Calories: 246; Fat: 12; Fiber: 4; Carbs: 22; Protein: 3

Greek Chicken Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 1 lb. chicken thighs • 2 tbsp. olive oil • Juice from 1 lemon • 1 tsp. oregano; dried • 3 garlic cloves; minced • 1/2 lb. asparagus; trimmed • 1 zucchini; roughly chopped. • 1 lemon sliced • Salt and black pepper to the taste Preparation: 1. In а heat proof dish that fits your air fryer, mix chicken pieces with oil, lemon juice, oregano, garlic, salt, pepper, asparagus, zucchini and lemon slices; toss, introduce in preheated air fryer and cook at 380 °F, for 15 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 300; Fat: 8; Fiber: 12; Carbs: 20; Protein: 18

Duck Breasts and Raspberry Sauce Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 2 duck breasts; skin on and scored • 1 tbsp. sugar • 1 tsp. red wine vinegar • 1/2 cup raspberries • 1/2 cup water • 1/2 tsp. cinnamon powder • Salt and black pepper to the taste • Cooking spray Preparation: 1. Season duck breasts with salt and pepper, spray them with cooking spray, put in preheated air fryer skin side down and cook at 350 °F, for 10 minutes. 2. Heat up а pan with the water over medium heat, add raspberries, cinnamon, sugar and wine; stir, bring to а simmer, transfer to your blender, puree and return to pan. Add air fryer duck breasts to pan as well; toss to coat, divide among plates and serve right away. Nutrition Facts (Per Serving): Calories: 456; Fat: 22; Fiber: 4; Carbs: 14; Protein: 45

Chicken and Peaches Recipe (Prep + Cook Time: 40 Minutes | Servings: 6) Ingredients: • 1 whole chicken; cut into medium pieces • 3/4 cup water • 1/3 cup honey • 1/4 cup olive oil • 4 peaches; halved • Salt and black pepper to the taste Preparation: 1. Put the water in а pot, bring to а simmer over medium heat, add honey, whisk really well and leave aside. 2. Rub chicken pieces with the oil, season with salt and pepper, place in your air fryer’s basket and cook at 350 °F, for 10 minutes. 3. Brush chicken with some of the honey mix, cook for 6 minutes more, flip again, brush one more time with the honey mix and cook for 7 minutes more. 4. Divide chicken pieces on plates and keep warm. 5. Brush peaches with what’s left of the honey marinade, place them in your air fryer and cook them for 3 minutes. Divide among plates next to chicken pieces and serve. Nutrition Facts (Per Serving): Calories: 430; Fat: 14; Fiber: 3; Carbs: 15; Protein: 20

Chicken and Capers Recipe (Prep + Cook Time: 30 Minutes | Servings: 2) Ingredients: • 4 chicken thighs • 3 tbsp. capers • 4 garlic cloves; minced • 1/2 cup chicken stock • 1 lemon; sliced • 4 green onions; chopped • 3 tbsp. butter; melted • Salt and black pepper to the taste Preparation: 1. Brush chicken with butter, sprinkle salt and pepper to the taste, place them in а baking dish that fits your air fryer. 2. Also add capers, garlic, chicken stock and lemon slices, toss to coat, introduce in your air fryer and cook at 370 °F, for 20 minutes; shaking halfway. Sprinkle green onions, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 200; Fat: 9; Fiber: 10; Carbs: 17; Protein: 7

Tea Glazed Chicken Recipe (Prep + Cook Time: 40 Minutes | Servings: 6) Ingredients: • 6 chicken legs • 6 black tea bags • 1/4 tsp. red pepper flakes • 1 tbsp. olive oil • 1/2 cup pineapple preserves • 1/2 cup apricot preserves • 1 cup hot water • 1 tbsp. soy sauce • 1 onion; chopped • Salt and black pepper to the taste Preparation: 1. Put the hot water in а bowl, add tea bags, leave aside covered for 10 minutes; discard bags at the end and transfer tea to another bowl. 2. Add soy sauce, pepper flakes, apricot and pineapple preserves, whisk really well and take off heat. 3. Season chicken with salt and pepper, rub with oil, put in your air fryer and cook at 350 °F, for 5 minutes. 4. Spread onion on the bottom of а baking dish that fits your air fryer, add chicken pieces, drizzle the tea glaze on top, introduce in your air fryer and cook at 320 °F, for 25 minutes. Divide everything on plates and serve. Nutrition Facts (Per Serving): Calories: 298; Fat: 14; Fiber: 1; Carbs: 14; Protein: 30

Chicken and Spinach Salad Recipe (Prep + Cook Time: 22 Minutes | Servings: 2) Ingredients: • 2 chicken breasts; skinless and boneless • 2 tsp. parsley; dried • 1/2 tsp. onion powder • 1 avocado; pitted, peeled and chopped • 1/4 cup olive oil • 1 tbsp. tarragon; chopped. • 2 tsp. sweet paprika • 1/2 cup lemon juice • 5 cups baby spinach • 8 strawberries; sliced • 1 small red onion; sliced • 2 tbsp. balsamic vinegar • Salt and black pepper to the taste Preparation: 1. Put chicken in а bowl, add lemon juice, parsley, onion powder and paprika and toss. 2. Transfer chicken to your air fryer and cook at 360 °F, for 12 minutes. 3. In а bowl, mix spinach, onion, strawberries and avocado and toss. 4. In another bowl, mix oil with vinegar, salt, pepper and tarragon, whisk well, add to the salad and toss. Divide chicken on plates, add spinach salad on the side and serve. Nutrition Facts (Per Serving): Calories: 240; Fat: 5; Fiber: 13; Carbs: 25; Protein: 22

Chicken Breasts and BBQ Chili Sauce Recipe (Prep + Cook Time: 30 Minutes | Servings: 6) Ingredients: • 6 chicken breasts; skinless and boneless • 2 cups chili sauce • 2 cups ketchup • 1 cup pear jelly • 1/4 cup honey • 1 tsp. garlic powder • 1/2 tsp. liquid smoke • 1 tsp. chili powder • 1 tsp. mustard powder • 1 tsp. sweet paprika • Salt and black pepper to the taste Preparation: 1. Season chicken breasts with salt and pepper, put in preheated air fryer and cook at 350 °F, for 10 minutes. 2. Meanwhile; heat up а pan with the chili sauce over medium heat, add ketchup, pear jelly, honey, liquid smoke, chili powder, mustard powder, sweet paprika, salt, pepper and the garlic powder; stir, bring to а simmer and cook for 10 minutes. Add air fried chicken breasts; toss well, divide among plates and serve. Nutrition Facts (Per Serving): Calories: 473; Fat: 13; Fiber: 7; Carbs: 39; Protein: 33

Chicken Thighs Recipe (Prep + Cook Time: 30 Minutes | Servings: 6) Ingredients: • 2 ½ lbs. chicken thighs • 5 green onions; chopped • 2 tbsp. sesame oil • 1 tbsp. sherry wine • 1/2 tsp. white vinegar • 1 tbsp. soy sauce • 1/4 tsp. sugar • Salt and black pepper to the taste Preparation: 1. Season chicken with salt and pepper, rub with half of the sesame oil, add to your air fryer and cook at 360 °F, for 20 minutes. 2. Meanwhile; heat up а pan with the rest of the oil over medium high heat, add green onions, sherry wine, vinegar, soy sauce and sugar; toss, cover and cook for 10 minutes. Shred chicken using 2 forks divide among plates, drizzle sauce all over and serve. Nutrition Facts (Per Serving): Calories: 321; Fat: 8; Fiber: 12; Carbs: 36; Protein: 24

Chicken and Black Olives Sauce Recipe (Prep + Cook Time: 18 Minutes | Servings: 2) Ingredients: • 1 chicken breast cut into 4 pieces • 2 tbsp. olive oil • 3 garlic cloves; minced For the sauce: • 1 cup black olives; pitted • 2 tbsp. olive oil • 1/4 cup parsley; chopped • 1 tbsp. lemon juice • Salt and black pepper to the taste Preparation: 1. In your food processor, mix olives with salt, pepper, 2 tbsp. olive oil, lemon juice and parsley, blend very well and transfer to а bowl. 2. Season chicken with salt and pepper, rub with the oil and garlic, place in your preheated air fryer and cook at 370 °F, for 8 minutes. Divide chicken on plates, top with olives sauce and serve. Nutrition Facts (Per Serving): Calories: 270; Fat: 12; Fiber: 12; Carbs: 23; Protein: 22

Chicken and Apricot Sauce Recipe (Prep + Cook Time: 30 Minutes | Servings: 4) Ingredients: • 1 whole chicken; cut into medium pieces • 2 tbsp. honey • 1 tbsp. olive oil • 1/2 tsp. smoked paprika • 1/4 cup white wine • 2 tbsp. white vinegar • 1/4 cup apricot preserves • 1 ½ tsp. ginger; grated • 1/2 tsp. marjoram; dried • 1/4 cup chicken stock • Salt and black pepper to the taste Preparation: 1. Season chicken with salt, pepper, marjoram and paprika; toss to coat, add oil, rub well, place in your air fryer and cook at 360 °F, for 10 minutes. 2. Transfer chicken to а pan that fits your air fryer, add stock, wine, vinegar, ginger, apricot preserves and honey; toss, put in your air fryer and cook at 360 °F, for 10 minutes more. Divide chicken and apricot sauce on plates and serve. Nutrition Facts (Per Serving): Calories: 200; Fat: 7; Fiber: 19; Carbs: 20; Protein: 14

Duck Breasts And Mango Mix Recipe (Prep + Cook Time: 1 hour 10 Minutes | Servings: 4) Ingredients: • 4 duck breasts • 3 garlic cloves; minced • 2 tbsp. olive oil • 1½ tbsp. lemongrass; chopped. • 3 tbsp. lemon juice • Salt and black pepper to the taste For the mango mix: • 1 mango; peeled and chopped • 1 ½ tbsp. lemon juice • 1 tbsp. coriander; chopped • 1 red onion; chopped • 1 tsp. ginger; grated • 3/4 tsp. sugar • 1 tbsp. sweet chili sauce Preparation: 1. In а bowl, mix duck breasts with salt, pepper, lemongrass, 3 tbsp. lemon juice, olive oil and garlic; toss well, keep in the fridge for 1 hour, transfer to your air fryer and cook at 360 °F, for 10 minutes; flipping once. 2. Meanwhile; in а bowl, mix mango with coriander, onion, chili sauce, lemon juice, ginger and sugar and toss well. 3. Divide duck on plates, add mango mix on the side and serve. Nutrition Facts (Per Serving): Calories: 465; Fat: 11; Fiber: 4; Carbs: 29; Protein: 38

Veggie Stuffed Chicken Breasts Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 4 chicken breasts; skinless and boneless • 2 tbsp. olive oil • 3 tomatoes; chopped • 1 red onion; chopped • 1 zucchini; chopped • 1 tsp. Italian seasoning • 2 yellow bell peppers; chopped • 1 cup mozzarella; shredded • Salt and black pepper to the taste Preparation: 1. Mix а slit on each chicken breast creating а pocket, season with salt and pepper and rub them with olive oil. 2. In а bowl, mix zucchini with Italian seasoning, bell peppers, tomatoes and onion and stir. 3. Stuff chicken breasts with this mix, sprinkle mozzarella over them, place them in your air fryer’s basket and cook at 350 °F, for 15 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 300; Fat: 12; Fiber: 7; Carbs: 22; Protein: 18

Chapter 4: Fish and Seafood Recipes Chinese Cod Fillets Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 4 cod fillets, boneless • Salt and black pepper to taste • 1 cup water • 4 tablespoons light soy sauce • 1 tablespoon sugar • 3 tablespoons olive oil + a drizzle • 4 ginger slices • 3 spring onions, chopped • 2 tablespoons coriander, chopped Directions: 1. Season the fish with salt and pepper, then drizzle some oil over it and rub well. 2. Put the fish in your air fryer and cook at 360 degrees F for 12 minutes. 3. Put the water in a pot and heat up over medium heat; add the soy sauce and sugar, stir, bring to a simmer, and remove from the heat. 4. Heat up a pan with the olive oil over medium heat; add the ginger and green onions, stir, cook for 2-3 minutes, and remove from the heat. 5. Divide the fish between plates and top with ginger, coriander, and green onions. 6. Drizzle the soy sauce mixture all over, serve, and enjoy! Nutrition: calories 270, fat 12, fiber 8, carbs 16, protein 14

Cod Fillets with Leeks Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2 Ingredients: • 2 black cod fillets, boneless • 1 tablespoon olive oil • Salt and black pepper to taste • 2 leeks, sliced • ½ cup pecans, chopped Directions: 1. In a bowl, mix the cod with the oil, salt, pepper, and the leeks; toss / coat well. 2. Transfer the cod to your air fryer and cook at 360 degrees F for 15 minutes. 3. Divide the fish and leeks between plates, sprinkle the pecans on top, and serve immediately. Nutrition: calories 280, fat 4, fiber 2, carbs 12, protein 15

Rosemary Shrimp Kabobs Preparation time: 5 minutes Cooking time: 7 minutes Servings: 2 Ingredients: • 8 shrimps, peeled and deveined • 4 garlic cloves, minced • Salt and black pepper to taste • 8 red bell pepper slices • 1 tablespoon rosemary, chopped • 1 tablespoon olive oil Directions: 1. Place all ingredients in a bowl and toss them well. 2. Thread 2 shrimp and 2 bell pepper slices on a skewer, and then repeat with 2 more shrimp and bell pepper slices. 3. Thred another 2 shrimp and 2 bell pepper slices on the other skewer and then repeat with the last 2 shrimp and 2 bell pepper slices. 4. Put the kabobs in your air fryer’s basket., cook at 360 degrees F for 7 minutes and serve immediately with a side salad. Nutrition: calories 200, fat 4, fiber 12, carbs 15, protein 6

Simple Balsamic Cod Fillets Preparation time: 5 minutes Cooking time: 12 minutes Servings: 2 Ingredients: • 2 cod fillets, boneless • 2 tablespoons lemon juice • Salt and black pepper to taste • ½ teaspoon garlic powder • ⅓ cup water • ⅓ cup balsamic vinegar • 3 shallots, chopped • 2 tablespoons olive oil Directions: 1. In a bowl, toss the cod with the salt, pepper, lemon juice, garlic powder, water, vinegar, and oil; coat well. 2. Transfer the fish to your fryer’s basket and cook at 360 degrees F for 12 minutes, flipping them halfway. 3. Divide the fish between plates, sprinkle the shallots on top, and serve. Nutrition: calories 271, fat 12, fiber 10, carbs 16, protein 20

Chili Salmon Fillets Preparation time: 5 minutes Cooking time: 8 minutes Servings: 2 Ingredients: • 2 salmon fillets, boneless • Salt and black pepper to taste • 3 red chili peppers, chopped • 2 tablespoons lemon juice • 2 tablespoon olive oil • 2 tablespoon garlic, minced Directions: 1. In a bowl, combine the ingredients, toss, and coat fish well. 2. Transfer everything to your air fryer and cook at 365 degrees F for 8 minutes, flipping the fish halfway. 3. Divide between plates and serve right away. Nutrition: calories 280, fat 4, fiber 8, carbs 15, protein 20

Shrimp and Veggie Mix Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • ½ cup red onion, chopped • 1 cup red bell pepper, chopped • 1 cup celery, chopped • 1 pound shrimp, peeled and deveined • 1 teaspoon Worcestershire sauce • Salt and black pepper to taste • 1 tablespoon butter, melted • 1 teaspoon sweet paprika Directions: 1. Add all the ingredients to a bowl and mix well. 2. Transfer everything to your air fryer and cook 320 degrees F for 20 minutes, shaking halfway. 3. Divide between plates and serve. Nutrition: calories 220, fat 14, fiber 9, carbs 17, protein 20

White Fish and Peas Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 white fish fillets, boneless • 2 tablespoons cilantro, chopped • 2 cups peas, cooked and drained • 4 tablespoons veggie stock • ½ teaspoon basil, dried • ½ teaspoon sweet paprika • 2 garlic cloves, minced • Salt and pepper to taste Directions: 1. In a bowl, mix the fish with all ingredients except the peas; toss to coat the fish well. 2. Transfer everything to your air fryer and cook at 360 degrees F for 12 minutes. 3. Add the peas, toss, and divide everything between plates. 4. Serve and enjoy. Nutrition: calories 241, fat 8, fiber 12, carbs 15, protein 18

Cod and Lime Sauce Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 cod fillets, boneless • Salt and black pepper to taste • 3 teaspoons lime zest • 2 teaspoons lime juice • 3 tablespoons chives, chopped • 6 tablespoons butter, melted • 2 tablespoons olive oil Directions: 1. Season the fish with the salt and pepper, rub it with the oil, and then put it in your air fryer. 2. Cook at 360 degrees F for 10 minutes, flipping once. 3. Heat up a pan with the butter over medium heat, and then add the chives, salt, pepper, lime juice, and zest, whisk; cook for 1-2 minutes. 4. Divide the fish between plates, drizzle the lime sauce all over, and serve immediately. Nutrition: calories 280, fat 12, fiber 9, carbs 17, protein 15

Flavored Salmon Fillets Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 salmon fillets, boneless • 1 tablespoon olive oil • Salt and black pepper to taste • 1 teaspoon cumin, ground • 1 teaspoon sweet paprika • ½ teaspoon chili powder • 1 teaspoon garlic powder • Juice of 1 lime Directions: 1. In a bowl, mix the salmon with the other ingredients, rub / coat well, and transfer to your air fryer. 2. Cook at 350 degrees F for 6 minutes on each side. 3. Divide the fish between plates and serve right away with a side salad. Nutrition: calories 280, fat 14, fiber 4, carbs 18, protein 20

Herbed Tuna Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: • ½ cup cilantro, chopped • ⅓ cup olive oil • 1 small red onion, chopped • 3 tablespoons balsamic vinegar • 2 tablespoons parsley, chopped • 2 tablespoons basil, chopped • 1 jalapeno pepper, chopped • 4 sushi tuna steaks • Salt and black pepper to taste • 1 teaspoon red pepper flakes • 1 teaspoon thyme, chopped • 3 garlic cloves, minced Directions: 1. Place all ingredients except the fish into a bowl and stir well. 2. Add the fish and toss, coating it well. 3. Transfer everything to your air fryer and cook at 360 degrees F for 4 minutes on each side. 4. Divide the fish between plates and serve. Nutrition: calories 306, fat 8, fiber 1, carbs 14, protein 16

Creamy Shrimp and Mushrooms Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 1 tablespoon butter, melted • A drizzle of olive oil • 1 pound shrimp, peeled and deveined • ¼ cup heavy cream • 8 ounces mushrooms, roughly sliced • A pinch of red pepper flakes • Salt and black pepper to taste • 2 garlic cloves, minced • ½ cup beef stock • 1 tablespoon parsley, chopped • 1 tablespoon chives, chopped Directions: 1. Season the shrimp with salt and pepper and grease with the oil. 2. Place the shrimp in your air fryer, cook at 360 degrees F for 7 minutes, and divide between plates. 3. Heat up a pan with the butter over medium heat, add the mushrooms, stir, and cook for 3-4 minutes. 4. Add all remaining ingredients; stir and then cook for a few minutes more. 5. Drizzle the butter / garlic mixture over the shrimp and serve. Nutrition: calories 305, fat 13, fiber 4, carbs 14, protein 11

Maple Salmon Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 2 salmon fillets, boneless • Salt and black pepper to taste • 2 tablespoons mustard • 1 tablespoon olive oil • 1 tablespoon maple syrup Directions: 1. In a bowl, mix the mustard with the oil and the maple syrup; whisk well and brush the salmon with this mix. 2. Place the salmon in your air fryer and cook it at 370 degrees F for 5 minutes on each side. 3. Serve immediately with a side salad. Nutrition: calories 290, fat 7, fiber 14, carbs 18, protein 17

Salmon and Balsamic Orange Sauce Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 4 salmon fillets, boneless and cubed • 2 lemons, sliced • ¼ cup balsamic vinegar • ¼ cup orange juice • A pinch of salt and black pepper Directions: 1. In a pan that fits your air fryer, mix all ingredients except the fish; whisk. 2. Heat the mixture up over medium-high heat for 5 minutes and add the salmon. 3. Toss gently, and place the pan in the air fryer and cook at 360 degrees F for 10 minutes. 4. Divide between plates and serve right away with a side salad. Nutrition: calories 227, fat 9, fiber 12, carbs 14, protein 11

Pistachio Crusted Cod Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 1 cup pistachios, chopped • 4 cod fillets, boneless • ¼ cup lime juice • 2 tablespoons honey • 1 teaspoon parsley, chopped • Salt and black pepper to taste • 1 tablespoon mustard Directions: 1. Place all the ingredients except the fish into a bowl; whisk. 2. Spread the mixture over the fish fillets, put them in your air fryer, and cook at 350 degrees F for 10 minutes. 3. Divide the fish between plates and serve immediately with a side salad. Nutrition: calories 270, fat 17, fiber 12, carbs 20, protein 12

Roasted Cod and Parsley Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 3 tablespoons parsley, chopped • 4 medium cod filets, boneless • ¼ cup butter, melted • 2 garlic cloves, minced • 2 tablespoons lemon juice • 1 shallot, chopped • Salt and black pepper to taste Directions: 1. In a bowl, mix all ingredients except the fish; whisk well. 2. Spread this mixture over the cod fillets. 3. Put them in your air fryer and cook at 390 degrees F for 10 minutes. 4. Divide the fish between plates and serve. Nutrition: calories 280, fat 4, fiber 7, carbs 12, protein 15

Salmon and Fennel Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 2 red onions, chopped • 2 tablespoons olive oil • 2 small fennel bulbs, trimmed and sliced • ¼ cup almonds, toasted and sliced • Salt and black pepper to taste • 4 salmon fillets, boneless • 5 teaspoons fennel seeds, toasted Directions: 1. Season the fish with salt and pepper, grease it with 1 tablespoon of the oil, and place in your air fryer’s basket. 2. Cook at 350 degrees F for 5-6 minutes on each side and divide between plates. 3. Heat up a pan with the remaining tablespoon of oil over mediumhigh heat; add the onions, stir, and sauté for 2 minutes. 4. Add the fennel bulbs and seeds, almonds, salt, and pepper, and cook for 2-3 minutes more. 5. Spread the mixture over the fish and serve right away; enjoy! Nutrition: calories 284, fat 7, fiber 10, carbs 17, protein 16

Salmon Fillets and Pineapple Mix Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 20 ounces canned pineapple pieces • ½ teaspoon ginger, grated • A drizzle of olive oil • 2 teaspoons garlic powder • 1 tablespoon balsamic vinegar • 2 medium salmon fillets, boneless • Salt and black pepper to taste Directions: 1. Grease a pan that fits your air fryer with the oil and add the fish inside. 2. Add the remaining ingredients and place the pan in the air fryer. 3. Cook at 350 degrees F for 10 minutes. 4. Divide between plates and serve. Nutrition: calories 236, fat 8, fiber 12, carbs 17, protein 16

Easy Salmon Fillets and Bell Peppers Preparation time: 5 minutes Cooking time: 15 minutes Servings: 6 Ingredients: • 1 cup green olives, pitted • 3 red bell peppers, cut into medium pieces • ½ teaspoon smoked paprika • Salt and black pepper to taste • 3 tablespoons olive oil • 6 medium salmon fillets, skinless and boneless • 2 tablespoons cilantro, chopped Directions: 1. In a baking dish that fits your air fryer, mix all the ingredients and toss gently. 2. Place the baking dish in your air fryer and cook at 360 degrees F for 15 minutes. 3. Divide the fillets between plates and serve. Nutrition: calories 281, fat 8, fiber 14, carbs 17, protein 16

Coconut Cod Fillets Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 4 medium cod fillets, boneless • Salt and black pepper to taste • ½ cup coconut milk • A drizzle of olive oil • 1 teaspoon ginger, grated • ½ cup parsley, chopped • 2 garlic cloves, chopped • ½ jalapeno, chopped Directions: 1. Place all ingredients except the fish in your blender; pulse well. 2. In a baking dish that fits your air fryer, place the fish along with the coconut milk mixture and toss gently. 3. Place the dish in your air fryer and cook at 380 degrees F for 10 minutes. 4. Divide between plates and serve hot. Nutrition: calories 250, fat 5, fiber 6, carbs 15, protein 18

Salmon and Orange Vinaigrette Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 2 salmon fillets, boneless • Zest of ½ orange • Juice of ½ orange • A pinch of salt and black pepper • 2 tablespoons mustard • 2 teaspoons honey • 2 tablespoons olive oil • 1 tablespoon dill, chopped • 2 tablespoons parsley, chopped Directions: 1. In a bowl, mix the orange zest with the orange juice, salt, pepper, mustard, honey, oil, dill, and parsley, and whisk well. 2. Add the salmon to this mix, toss, and transfer the fish to your air fryer. 3. Cook at 350 degrees F for 10 minutes, flipping halfway. 4. Divide the fish between plates, drizzle the orange vinaigrette all over, and serve. Nutrition: calories 272, fat 8, fiber 12, carbs 15, protein 16

Sea Bass Paella Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: • 5 ounces wild rice • 2 ounces peas • 1 red bell pepper, deseeded and chopped • 14 ounces dry white wine • 3½ ounces chicken stock • 1 pound sea bass fillets, cubed • 6 scallops • 8 shrimp, peeled and deveined • Salt and black pepper to taste • A drizzle of olive oil Directions: 1. In a heatproof dish that fits your air fryer, place all the ingredients and toss. 2. Place the dish in your air fryer and cook at 380 degrees F and cook for 25 minutes, stirring halfway. 3. Divide between plates and serve. Nutrition: calories 290, fat 12, fiber 2, carbs 16, protein 19

Easy Coconut Shrimp Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 12 large shrimp, deveined and peeled • 1 cup coconut cream • 1 tablespoon cornstarch • 1 tablespoon parsley, chopped • Salt and black pepper to taste Directions: 1. Add all ingredients to a pan that fits your air fryer and toss. 2. Place the pan in the fryer and cook at 360 degrees F for 10 minutes. 3. Serve hot and enjoy! Nutrition: calories 272, fat 4, fiber 3, carbs 14, protein 4

Tiger Shrimp Mix Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 20 tiger shrimp, peeled and deveined • Salt and black pepper to taste • ½ teaspoon Italian seasoning • 1 tablespoon extra virgin olive oil • ¼ teaspoon smoked paprika Directions: 1. Add all the ingredients to a bowl and toss. 2. Put the shrimp in the air fryer’s basket and cook at 380 degrees F for 10 minutes. 3. Divide into bowls and serve. Nutrition: calories 219, fat 6, fiber 4, carbs 14, protein 15

Hot Shrimp Mix Preparation time: 2 hours Cooking time: 10 minutes Servings: 4 Ingredients: • 1 pound large shrimp, peeled and deveined • 1 teaspoon red pepper flakes • 2 tablespoons olive oil • 1 teaspoon Tabasco sauce • 2 tablespoons water • 1 teaspoon basil, dried • Salt and black pepper to taste • 1 tablespoon parsley, chopped • ½ teaspoon garlic powder • ½ teaspoon sweet paprika Directions: 1. In a bowl, mix the shrimp with all other ingredients except the parsley; toss to coat the shrimp well. 2. Place shrimp in the fridge for 2 hours. 3. Transfer the shrimp to your air fryer’s basket and cook at 370 degrees F for 10 minutes. 4. Divide into bowls, sprinkle with parsley, and serve with a side salad. Nutrition: calories 210, fat 7, fiber 6, carbs 13, protein 8

Butter Shrimp Mix Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 Ingredients: • 8 large shrimp • 4 garlic cloves, minced • Salt and black pepper to taste • 1 tablespoon rosemary, chopped • 2 tablespoons butter, melted Directions: 1. Add all the ingredients to a bowl and toss. 2. Transfer the shrimp to your air fryer and cook at 360 degrees F for 10 minutes. 3. Divide into bowls, serve, and enjoy! Nutrition: calories 210, fat 11, fiber 12, carbs 16, protein 9

Salmon and Capers Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 salmon fillets, boneless • 1 tablespoon capers, drained • 1 tablespoon dill, chopped • Salt and black pepper to taste • Juice of 1 lemon • 2 teaspoons olive oil Directions: 1. In your air fryer, mix the capers, dill, salt, pepper, and the oil, and then rub the fish gently with this mixture. 2. Cook at 360 degrees F for 6 minutes on each side. 3. Divide the fish between plates, drizzle the lemon juice all over, and serve. Nutrition: calories 280, fat 11, fiber 1, carbs 12, protein 18

Snapper Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 8 garlic cloves, minced • 1 tablespoon lemon zest • ⅓ cup olive oil • 4 medium snapper fillets, boneless • 1½ tablespoons green olives, pitted and sliced • Juice of 2 limes • Salt and black pepper to taste Directions: 1. Add all the ingredients except the fish to a baking dish that fits your air fryer; mix well. 2. Add the fish and toss gently, then place in the fryer. 3. Cook at 360 degrees F for 15 minutes. 4. Divide everything between plates and serve. Nutrition: calories 191, fat 2, fiber 3, carbs 18, protein 12

Simple Trout Mix Preparation time: 10 minutes Cooking time: 13 minutes Servings: 2 Ingredients: • 2 trout fillets, boneless • Salt and black pepper to taste • 1 red chili pepper, chopped • 1 tablespoon lemon juice • 1 tablespoon olive oil • 1 tablespoon garlic, minced Directions: 1. Put the trout in your air fryer and add all other ingredients; rub the trout gently. 2. Cook at 360 degrees F for 13 minutes. 3. Divide between plates and serve. Nutrition: calories 271, fat 4, fiber 2, carbs 15, protein 11

Cilantro Trout Fillets Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 trout fillets, boneless • 4 garlic cloves, minced • 1 cup black olives, pitted and chopped • 3 tablespoons cilantro, chopped • 1 tablespoon olive oil Directions: 1. Add all of the ingredients to your air fryer and mix well. 2. Cook at 360 degrees F for 6 minutes on each side. 3. Divide everything between plates and serve. Nutrition: calories 251, fat 7, fiber 3, carbs 16, protein 12

Salmon and Jasmine Rice Preparation time: 5 minutes Cooking time: 30 minutes Servings: 2 Ingredients: • 2 wild salmon fillets, boneless • Salt and black pepper to taste • ½ cup jasmine rice • 1 cup chicken stock • 1 tablespoon butter, melted • ¼ teaspoon saffron Directions: 1. Add all ingredients except the fish to a pan that fits your air fryer; toss well. 2. Place the pain in the air fryer and cook at 360 degrees F for 15 minutes. 3. Add the fish, cover, and cook at 360 degrees F for 12 minutes more. 4. Divide everything between plates and serve right away. Nutrition: calories 271, fat 8, fiber 9, carbs 15, protein 8

Salmon and Carrots Preparation time: 5 minutes Cooking time: 20 minutes Servings: 2 Ingredients: • 2 salmon fillets, boneless • 3 garlic cloves, minced • 1 tablespoon olive oil • ¼ cup veggie stock • 1 cup baby carrots • Salt and black pepper to taste Directions: 1. In your air fryer, mix all the ingredients. 2. Cook at 370 degrees F for 20 minutes. 3. Divide everything between plates and serve. Nutrition: calories 200, fat 6, fiber 6, carbs 18, protein 11

Spicy Cod Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 4 cod fillets, boneless • 2 tablespoons assorted chili peppers • Juice of 1 lemon • 1 lemon, sliced • Salt and black pepper to taste Directions: 1. In your air fryer, mix the cod with the chili pepper, lemon juice, salt, and pepper. 2. Arrange the lemon slices on top and cook at 360 degrees F for 10 minutes. 3. Divide the fillets between plates and serve. Nutrition: calories 200, fat 4, fiber 8, carbs 16, protein 7

Air Fried Salmon Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 salmon fillets, boneless • 1 lemon, sliced • 1 white onion, chopped • 3 tomatoes, sliced • 4 thyme sprigs, chopped • 4 cilantro sprigs, chopped • 3 tablespoons olive oil • Salt and black pepper to taste Directions: 1. In your air fryer, mix the salmon with the oil, onions, tomatoes, thyme, cilantro, salt, and pepper. 2. Top with the lemon slices and cook at 360 degrees F for 12 minutes. 3. Divide everything between plates and serve. Nutrition: calories 200, fat 5, fiber 5, carbs 16, protein 15

Salmon Steaks Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 6 Ingredients: • 6 salmon steaks • 2 tablespoons olive oil • 2 garlic cloves, minced • 2 tablespoons parsley, chopped • 1 cup clam juice • 2 tablespoons lemon juice • Salt and white pepper to taste • 1 teaspoon sherry • ⅓ cup dill, chopped Directions: 1. In a pan that fits your air fryer, mix the salmon with all the other ingredients. 2. Place the pan in the fryer and cook at 370 degrees F for 15 minutes. 3. Divide everything between plates and serve. Nutrition: calories 261, fat 8, fiber 6, carbs 15, protein 14

Chinese Trout Bites Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 1 pound trout fillets, boneless and cut into cubes • 1 garlic clove, crushed • 1 shallot, sliced • 1-inch ginger piece, chopped • ⅓ cup sake • ⅓ cup mirin • ¼ cup miso • 1 sweet onion, chopped • 2 celery stalks, sliced • 1 tablespoon rice vinegar • 1 teaspoon mustard • 1 teaspoon sugar Directions: 1. Add all ingredients to a pan that fits your air fryer and toss. 2. Place the pan in the fryer and cook at 370 degrees F for 12 minutes. 3. Divide into bowls and serve. Nutrition: calories 271, fat 11, fiber 7, carbs 16, protein 6

Simple Trout Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 4 whole trout • 3 ounces breadcrumbs • Juice of 1 lemon • 1 tablespoon chives, chopped • Salt and black pepper to taste • 1 egg, whisked • 1 tablespoon butter • 1 tablespoon olive oil Directions: 1. In a bowl, combine the breadcrumbs, lemon juice, salt, pepper, egg, and chives; stir very well. 2. Coat the trout with the breadcrumb mix. 3. Heat up your air fryer with the oil and the butter at 370 degrees F; add the trout and cook for 10 minutes on each side. 4. Divide between plates and serve with a side salad. Nutrition: calories 214, fat 8, fiber 8, carbs 17, protein 7

Mussels Bowls Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 2 pounds mussels, scrubbed • 12 ounces black beer • 1 tablespoon olive oil • 1 yellow onion, chopped • 8 ounces spicy sausage, chopped • 1 tablespoon paprika Directions: 1. Combine all the ingredients in a pan that fits your air fryer. 2. Place the pan in the air fryer and cook at 400 degrees F for 12 minutes. 3. Divide the mussels into bowls, serve, and enjoy! Nutrition: calories 201, fat 6, fiber 7, carbs 17, protein 7

Mussels and Shrimp Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 12 mussels • 1½ pounds large shrimp, peeled and deveined • 2 tablespoons butter, melted • 2 yellow onions, chopped • 3 garlic cloves, minced • ½ cup parsley, chopped • 20 ounces canned tomatoes, chopped • 8 ounces clam juice • ½ teaspoon marjoram, dried • 1 tablespoon basil, dried • Salt and black pepper to taste Directions: 1. Place all the ingredients in a pan that fits your air fryer; toss well. 2. Put the pan into the fryer and cook at 380 degrees F for 15 minutes. 3. Divide into bowls and serve right away. Nutrition: calories 261, fat 7, fiber 7, carbs 16, protein 8

Clams and Potatoes Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 15 small clams, shucked • 2 chorizo links, sliced • 1 pound baby red potatoes, scrubbed • 1 yellow onion, chopped • 10 ounces beer • 2 tablespoons cilantro, chopped • 1 teaspoon olive oil Directions: 1. In a pan that fits your air fryer, add all of the ingredients and toss. 2. Place the pan in the fryer and cook at 390 degrees F for 15 minutes. 3. Divide into bowls and serve. Nutrition: calories 231, fat 6, fiber 8, carbs 16, protein 16

Parmesan Clams Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 24 clams, shucked • 3 garlic cloves, minced • 4 tablespoons butter, softened • ¼ cup parsley, chopped • ¼ cup parmesan cheese, grated • 1 teaspoon oregano, dried • 1 cup breadcrumbs Directions: 1. In a bowl, combine the breadcrumbs, parmesan, oregano, parsley, butter, and garlic; mix well. 2. Divide the breadcrumb mixture into the exposed clams. 3. Put the clams in your air fryer and cook at 380 degrees F for 12 minutes. 4. Serve and enjoy! Nutrition: calories 100, fat 7, fiber 4, carbs 15, protein 6

Saffron Shrimp Mix Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: • 20 shrimp, peeled and deveined • 2 tablespoons butter, melted • Salt and black pepper to taste • ¼ cup parsley, chopped • ½ teaspoon saffron powder • Juice of 1 lemon • 4 garlic cloves, minced Directions: 1. In a pan that fits your air fryer, mix the shrimp with all the other ingredients; toss well. 2. Place the pan in the fryer and cook at 380 degrees F for 8 minutes. 3. Divide between plates and serve hot. Nutrition: calories 261, fat 7, fiber 9, carbs 16, protein 7

Shrimp and Corn Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 1½ pounds shrimp, peeled and deveined • 2 cups corn • A drizzle of olive oil • ¼ cup chicken stock • 1 tablespoon old bay seasoning • Salt and black pepper to taste • 1 teaspoon red pepper flakes, crushed • 2 sweet onions, cut into wedges • 8 garlic cloves, crushed Directions: 1. Grease a pan that fits your air fryer with the oil. 2. Add all other ingredients to the oiled pan and toss well. 3. Place the pan in the fryer and cook at 390 degrees F for 10 minutes. 4.Divide everything into bowls and serve. Nutrition: calories 261, fat 7, fiber 6, carbs 17, protein 11

Simple Shrimp Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 1 pound shrimp, peeled and deveined • 2 tablespoons olive oil • 1 tablespoon red onion, chopped • 1 cup chicken stock Directions: 1. In a pan that fits your air fryer, mix all the ingredients. 2. Place the pan in the fryer and cook at 380 degrees F for 10 minutes. 3. Divide into bowls and serve. Nutrition: calories 261, fat 6, fiber 8, carbs 16, protein 6

Shrimp and Tomatoes Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 2 pounds shrimp, peeled and deveined • 1 pound tomatoes, peeled and chopped • ¼ cup veggie stock • Salt and black pepper to taste • 4 tablespoons olive oil • 4 onions, chopped • 1 teaspoon coriander, ground • Juice of 1 lemon Directions: 1. In a pan that fits your air fryer, mix all the ingredients well. 2. Place the pan in the fryer and cook at 360 degrees F for 15 minutes. 3.Divide into bowls and serve; enjoy! Nutrition: calories 161, fat 1, fiber 6, carbs 17, protein 7

Chili Tomato Shrimp Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 1 pound shrimp, peeled and deveined • ½ teaspoon sugar • 2 teaspoons vinegar • 1 cup tomato juice • Salt and black pepper to taste • 1 teaspoon chili powder • 1 yellow onion, chopped • 2 tablespoons olive oil Directions: 1. Place all of the ingredients into a pan that fits your air fryer and mix well. 2. Put the pan in the fryer and cook at 370 degrees F for 10 minutes. 3.Divide into bowls and serve. Nutrition: calories 251, fat 7, fiber 7, carbs 18, protein 11

Pea Pods and Shrimp Mix Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: • 1 pound shrimp, peeled and deveined • 2 tablespoons soy sauce • ½ pound pea pods • 3 tablespoons balsamic vinegar • ¾ cup pineapple juice • 3 tablespoons sugar Directions: 1. In a pan that fits your air fryer, mix all the ingredients. 2. Place the pan in the fryer and cook at 380 degrees F for 8 minutes. 3. Divide into bowls and serve. Nutrition: calories 251, fat 4, fiber 3, carbs 14, protein 5

Shrimp Mix Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 18 ounces shrimp, peeled and deveined • Salt and black pepper to taste • ½ tablespoon mustard seeds • 1 tablespoon olive oil • 1 teaspoon turmeric powder • 2 green chilies, minced • 2 onions, chopped • 4 ounces curd, beaten • 1-inch ginger, chopped Directions: 1. In a pan that fits your air fryer, place and mix all the ingredients. 2. Place the pan in the fryer and cook at 380 degrees F for 10 minutes. 3.Divide into bowls and serve. Nutrition: calories 251, fat 3, fiber 7, carbs 15, protein 8

Shrimp and Spaghetti Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: • 1 pound shrimp, cooked, peeled and deveined • 2 tablespoons olive oil • 1 garlic clove, minced • 10 ounces canned tomatoes, chopped • ¼ teaspoon oregano, dried • 1 tablespoon parsley, finely chopped • 1 cup parmesan cheese, grated • 12 ounces spaghetti, cooked Directions: 1. In a pan that fits your air fryer, add the shrimp with the oil, garlic, tomatoes, oregano, and parsley; toss well. 2. Place the pan in the fryer and cook at 380 degrees F for 10 minutes. 3. Add the spaghetti and the parmesan; toss well. 4. Divide between plates, serve, and enjoy! Nutrition: calories 271, fat 12, fiber 4, carbs 14, protein 5

Butter Flounder Fillets Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 2 pounds flounder fillets • 4 tablespoons butter, melted • Salt and black pepper to taste • Juice of 1 lime Directions: 1. Put the flounder fillets in your air fryer, and then add the melted butter, salt, pepper, and lime juice. 2. Cook at 390 degrees F for 6 minutes on each side. 3.Divide between plates, serve with a side salad, and enjoy. Nutrition: calories 191, fat 6, fiber 7, carbs 15, protein 7

Tarragon Shrimp Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 2 tablespoons olive oil • 2 garlic cloves, minced • 1 yellow onion, chopped • 2 tablespoons dry white wine • ½ cup chicken stock • Salt and black pepper to taste • 1 pound shrimp, peeled and deveined • ¾ cup parmesan cheese, grated • ¼ cup tarragon, chopped Directions: 1. In a pan that fits your air fryer, add all ingredients except the parmesan cheese and stir well. 2. Place the pan in the air fryer and cook at 380 degrees F for 12 minutes. 3. Add the parmesan and toss. 4. Divide everything between plates and serve. Nutrition: calories 271, fat 8, fiber 8, carbs 17, protein 11

Shrimp, Crab and Sausage Mix Preparation time: 10 minutes Cooking time: 20 minutes Servings: 6 Ingredients: • 2 tablespoons olive oil • 1 cup yellow onions, chopped • ½ cup celery, chopped • 1 cup green bell pepper, chopped • 4 garlic cloves, chopped • 6 plum tomatoes, chopped • ½ teaspoon onion powder • ½ teaspoon garlic powder • 1 teaspoon thyme, dried • 1 teaspoon celery seeds • 1 teaspoon sweet paprika • 1 pound sausage, sliced • 1 cup chicken stock • 24 shrimp, peeled and deveined • ½ pound crab meat • Salt and black pepper to taste Directions: 1. Heat up a pan with the oil over medium heat, then add the onions and celery; stir and cook for 1-2 minutes. 2. Add the bell peppers, garlic, tomatoes, onion powder, garlic powder, thyme, celery seeds, and paprika; stir and cook for another 2 minutes. 3. Add the sausage, stock, shrimp, crab, salt, and pepper, and place the pan into the fryer. 4. Cook at 380 degrees F for 15 minutes. 5. Divide into bowls and serve.

Nutrition: calories 261, fat 8, fiber 12, carbs 17, protein 6

Squid Mix Preparation time: 5 minutes Cooking time: 17 minutes Servings: 4 Ingredients: • 17 ounces squids, cleaned and cut into medium pieces • ½ cup veggie stock • 1½ tablespoons red chili powder • Salt and black pepper to taste • ¼ teaspoon turmeric powder • 4 garlic cloves, minced • ½ teaspoon cumin seeds • 3 tablespoons olive oil • ¼ teaspoon mustard seeds • 1-inch ginger, minced Directions: 1. Place all ingredients in a pan that fits your air fryer and mix well. 2. Insert the pan into the fryer and cook at 380 degrees F for 17 minutes. 3. Divide between plates and serve. Nutrition: calories 251, fat 5, fiber 7, carbs 15, protein 6

Squid and Peas Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 1 pound squid, cleaned and cut • 1 pound fresh peas • ½ pound canned tomatoes, crushed • 1 yellow onion, chopped • 2 tablespoons white wine • 1 tablespoon olive oil • Salt and black pepper to taste Directions: 1. In a pan that fits your air fryer, mix together all of the ingredients. 2. Place the pan in the fryer and cook at 380 degrees F for 20 minutes. 3.Divide between plates and serve. Nutrition: calories 221, fat 7, fiber 8, carbs 16, protein 6

Garlicky Squid Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: • 1 pound squid, cleaned and cut into small pieces • 10 garlic cloves, minced • 1 teaspoon ginger piece, grated • 2 green chilies, chopped • 2 yellow onions, chopped • ½ tablespoon lemon juice • 1 tablespoon coriander powder • ¾ tablespoon chili powder • Salt and black pepper to taste • 1 teaspoon mustard seeds, toasted • ½ cup chicken stock • 3 tablespoons olive oil Directions: 1. Place all ingredients into a pan that fits your air fryer and toss. 2. Put the pan in the air fryer and cook at 380 degrees F for 25 minutes. 3. Divide between plates and serve. Nutrition: calories 251, fat 6, fiber 5, carbs 15, protein 14

Shrimp and Chestnut Mix Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • ½ pound shrimp, peeled and deveined • 8 ounces water chestnuts, chopped • ½ pound shiitake mushrooms, sliced • 2 tablespoons olive oil • 1 garlic clove, minced • 1 teaspoon ginger, minced • 3 scallions, chopped • Salt and black pepper to taste Directions: 1. In your air fryer, add all the ingredients and mix. 2.Cook at 380 degrees F for 15 minutes. 3.Serve hot and enjoy! Nutrition: calories 190, fat 3, fiber 4, carbs 12, protein 4

Baby Shrimp Salad Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • ½ cup yellow onion, chopped • 1 cup green bell pepper, chopped • 1 cup red bell pepper, chopped • 1 pound baby shrimp, peeled and deveined • 1 cup mayonnaise • Salt and black pepper to taste • 1 tablespoon olive oil • 1 teaspoon sweet paprika Directions: 1. In a pan that fits your air fryer, add all the ingredients except the mayo; toss well. 2. Place the pan in the fryer and cook at 380 degrees F for 12 minutes. 3. Cool the mixture down, and then add the mayo. 4. Toss and serve. Nutrition: calories 210, fat 8, fiber 2, carbs 15, protein 5

Trout and Almond Butter Sauce Preparation time: 10 minutes Cooking time: 15 minutes Servings: 5 Ingredients: • 4 trout fillets, boneless • Cooking spray • Salt and black pepper to taste For the sauce: • 1 cup almond butter • 4 teaspoons soy sauce • ¼ cup lemon juice • 1 teaspoon almond oil • ¼ cup water Directions: 1. Put the fish fillets in your air fryer, season with salt and pepper, and grease with the cooking spray. 2. Cook at 380 degrees F for 5 minutes on each side and divide between plates. 3. Heat up a pan with the almond butter over medium heat; then add the soy sauce, lemon juice, almond oil, and the water. 4. Whisk the sauce well and cook for 2-3 minutes. 5. Drizzle the almond butter sauce over the fish and serve. Nutrition: calories 280, fat 7, fiber 3, carbs 18, protein 11

Baked Cod Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients: • 4 cod fillets, boneless • Salt and black pepper to taste • 2 tablespoons parsley, chopped • A drizzle of olive oil • ¾ teaspoon sweet paprika • ½ teaspoon oregano, dried • ½ teaspoon thyme, dried • ½ teaspoon basil, dried • Juice of 1 lemon • 2 tablespoons butter, melted Directions: 1. Add all ingredients to a bowl and toss gently. 2. Transfer the fish to your air fryer and cook at 380 degrees F for 6 minutes on each side. 3. Serve right away. Nutrition: calories 216, fat 7, fiber 3, carbs 14, protein 9

Lime Salmon Preparation time: 5 minutes Cooking time: 12 minutes Servings: 6 Ingredients: • 2 salmon fillets, boneless • 1 lime, sliced • Juice of 1 lime • ½ cup butter, melted • ½ cup olive oil • 3 garlic cloves, minced • 2 shallots, chopped • Salt and black pepper to taste • 6 green onions, chopped Directions: 1. In a bowl, mix the salmon with the lime juice, butter, oil, garlic, shallots, salt, pepper, and the green onions; rub well. 2. Transfer the fish to your air fryer, top with the lime slices, and cook at 380 degrees F for 6 minutes on each side. 3. Serve with a side salad. Nutrition: calories 270, fat 4, fiber 2, carbs 12, protein 6

Salmon and Blackberry Sauce Preparation time: 5 minutes Cooking time: 12 minutes Servings: 2 Ingredients: • 2 salmon fillets, boneless • 1 tablespoon honey • ½ cup blackberries • 1 tablespoon olive oil • Juice of ½ lemon • Salt and black pepper to taste Directions: 1. In a blender, mix the blackberries with the honey, oil, lemon juice, salt, and pepper; pulse well. 2. Spread the blackberry mixture over the salmon, and then place the fish in your air fryer’s basket. 3. Cook at 380 degrees F for 12 minutes, flipping the fish halfway. 4. Serve hot, and enjoy! Nutrition: calories 210, fat 8, fiber 4, carbs 14, protein 11

Shrimp and Zucchini Mix Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: • 2 red onions, cut into chunks • 3 zucchinis, cut in medium chunks • 1 pound shrimp, peeled and deveined • 2 tablespoons olive oil • ¼ cup tomato sauce • Salt and black pepper to taste • 1 garlic clove, minced • 1 tablespoon lemon juice • ½ cup parsley, chopped Directions: 1. In a baking dish that fits your air fryer, mix all the ingredients except the parsley; toss well. 2. Place the baking dish into the fryer and cook at 400 degrees F for 8 minutes. 3. Add the parsley and stir. 4. Divide everything between plates and serve. Nutrition: calories 210, fat 7, fiber 4, carbs 15, protein 9

Chapter 5: Vegetable Recipes Peppers Stuffed with Beef Recipe (Prep + Cook Time: 65 Minutes | Servings: 4) Ingredients: • 1-pound beef; ground • 1 tsp. coriander; ground • 1 onion; chopped • 3 garlic cloves; minced • 1/2 tsp. turmeric powder • 1 tbsp. hot curry powder • 2 tbsp. olive oil • 1 tbsp. ginger; grated • 1/2 tsp. cumin; ground • Salt and black pepper to the taste • 1 egg • 4 bell peppers; cut into halves and seeds removed • 1/3 cup raisins • 1/3 cup walnuts; chopped Preparation: 1. Heat up а pan with the oil over medium high heat, add onion; stir and cook for 4 minutes. 2. Add garlic and beef; stir and cook for 10 minutes 3. Add coriander, ginger, cumin, curry powder, salt, pepper, turmeric, walnuts and raisins; stir take off heat and mix with the egg. 4. Stuff pepper halves with this mix, introduce them in your air fryer and cook at 320 °F, for 20 minutes. Divide among plates and serve Nutrition Facts (Per Serving): Calories: 170; Fat: 4; Fiber: 3; Carbs: 7; Protein: 12

Fried Leeks Recipe (Prep + Cook Time: 17 Minutes | Servings: 4) Ingredients: • 4 leeks; washed, ends cut off and halved • 1 tbsp. butter; melted • Salt and black pepper to the taste • 1 tbsp. lemon juice Preparation: 1. Rub leeks with melted butter, season with salt and pepper, put in your air fryer and cook at 350 °F, for 7 minutes. 2. Arrange on а platter, drizzle lemon juice all over and serve Nutrition Facts (Per Serving): Calories: 100; Fat: 4; Fiber: 2; Carbs: 6; Protein: 2

Okra and Corn Salad Recipe (Prep + Cook Time: 22 Minutes | Servings: 6) Ingredients: • 1 lb. okra; trimmed • 6 scallions; chopped • 28 oz. canned tomatoes; chopped. • 3 green bell peppers; chopped • Salt and black pepper to the taste • 2 tbsp. olive oil • 1 tsp. sugar • 1 cup con Preparation: 1. Heat up а pan that fits your air fryer with the oil over medium high heat, add scallions and bell peppers; stir and cook for 5 minutes 2. Add okra, salt, pepper, sugar, tomatoes and corn; stir, introduce in your air fryer and cook at 360 °F, for 7 minutes. Divide okra mix on plates and serve warm. Nutrition Facts (Per Serving): Calories: 152; Fat: 4; Fiber: 3; Carbs: 18; Protein: 4

Flavored Fennel Recipe (Prep + Cook Time: 18 Minutes | Servings: 4) Ingredients: • 2 fennel bulbs; cut into quarters • 3 tbsp. olive oil • Juice from 1/2 lemon • Salt and black pepper to the taste • 1 garlic clove; minced • 1 red chili pepper; chopped • 3/4 cup veggie stock • 1/4 cup white wine • 1/4 cup parmesan; grated Preparation: 1. Heat up а pan that fits your air fryer with the oil over medium high heat, add garlic and chili pepper; stir and cook for 2 minutes 2. Add fennel, salt, pepper, stock, wine, lemon juice, and parmesan, toss to coat, introduce in your air fryer and cook at 350 °F, for 6 minutes. Divide among plates and serve right away. Nutrition Facts (Per Serving): Calories: 100; Fat: 4; Fiber: 8; Carbs: 4; Protein: 4

Chard and Sausage Recipe (Prep + Cook Time: 30 Minutes | Servings: 8) Ingredients: • 8 cups Swiss chard; chopped • 1/2 cup onion; chopped • 1/4 cup parmesan; grated • 1 lb. sausage; chopped • 1 tbsp. olive oil • 1 garlic clove; minced • Salt and black pepper to the taste • 3 eggs • 2 cups ricotta cheese • 1 cup mozzarella; shredded • A pinch of nutmeg Preparation: 1. Heat up а pan that fits your air fryer with the oil over medium heat, add onions, garlic, Swiss chard, salt, pepper and nutmeg; stir, cook for 2 minutes and take off heat 2. In а bowl; whisk eggs with mozzarella, parmesan and ricotta; stir, pour over Swiss chard mix, toss, introduce in your air fryer and cook at 320 °F, for 17 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 332; Fat: 13; Fiber: 3; Carbs: 14; Protein: 23

Beet, Tomato and Goat Cheese Mix Recipe (Prep + Cook Time: 44 Minutes | Servings: 8) Ingredients: • 8 small beets; trimmed, peeled and halved • 1 red onion; sliced • 2 tbsp. sugar • 1 pint mixed cherry tomatoes; halved • 2 oz. pecans • 2 tbsp. olive oil • 4 oz. goat cheese; crumbled • 1 tbsp. balsamic vinegar • Salt and black pepper to the taste Preparation: 1. Put beets in your air fryer, season them with salt and pepper, cook at 350 °F, for 14 minutes and transfer to а salad bowl 2. Add onion, cherry tomatoes and pecans and toss 3. In another bowl, mix vinegar with sugar and oil, whisk well until sugar dissolves and add to salad. Also add goat cheese, toss and serve. Nutrition Facts (Per Serving): Calories: 124; Fat: 7; Fiber: 5; Carbs: 12; Protein: 6

Brussels Sprouts and Tomatoes Mix Recipe (Prep + Cook Time: 15 Minutes | Servings: 4) Ingredients: • 1 lb. Brussels sprouts; trimmed • 6 cherry tomatoes; halved • 1/4 cup green onions; chopped. • 1 tbsp. olive oil • Salt and black pepper to the taste Preparation: 1. Season Brussels sprouts with salt and pepper, put them in your air fryer and cook at 350 °F, for 10 minutes 2. Transfer them to а bowl, add salt, pepper, cherry tomatoes, green onions and olive oil, toss well and serve. Nutrition Facts (Per Serving): Calories: 121; Fat: 4; Fiber: 4; Carbs: 11; Protein: 4

Radish Hash Recipe (Prep + Cook Time: 17 Minutes | Servings: 4) Ingredients: • 1/2 tsp. onion powder • 1/3 cup parmesan; grated • 4 eggs • 1 lb. radishes; sliced • 1/2 tsp. garlic powder • Salt and black pepper to the taste Preparation: 1. In а bowl; mix radishes with salt, pepper, onion and garlic powder, eggs and parmesan and stir well 2. Transfer radishes to а pan that fits your air fryer and cook at 350 °F, for 7 minutes 3. Divide hash on plates and serve. Nutrition Facts (Per Serving): Calories: 80; Fat: 5; Fiber: 2; Carbs: 5; Protein: 7

Spinach Pie Recipe (Prep + Cook Time: 25 Minutes | Servings: 4) Ingredients: • 7 oz. flour • 2 tbsp. butter • 7oz. spinach • 1 tbsp. olive oil • 1 yellow onion; chopped • 2 eggs • 2 tbsp. milk • 3 oz. cottage cheese • Salt and black pepper to the taste Preparation: 1. In your food processor, mix flour with butter, 1 egg, milk, salt and pepper, blend well, transfer to а bowl, knead, cover and leave for 10 minutes 2. Heat up а pan with the oil over medium high heat, add onion and spinach; stir and cook for 2 minutes. 3. Add salt, pepper, the remaining egg and cottage cheese; stir well and take off heat 4. Divide dough in 4 pieces, roll each piece, place on the bottom of а ramekin, add spinach filling over dough, place ramekins in your air fryer’s basket and cook at 360 °F, for 15 minutes. Nutrition Facts (Per Serving): Calories: 250; Fat: 12; Fiber: 2; Carbs: 23; Protein: 12

Stuffed Baby Peppers Recipe (Prep + Cook Time: 16 Minutes | Servings: 4) Ingredients: • 12 baby bell peppers; cut into halves lengthwise • 1 lb. shrimp; cooked, peeled and deveined • 1/4 tsp. red pepper flakes; crushed • 6 tbsp. jarred basil pesto • 1 tbsp. lemon juice • 1 tbsp. olive oil • Salt and black pepper to the taste • A handful parsley; chopped Preparation: 1. In а bowl; mix shrimp with pepper flakes, pesto, salt, black pepper, lemon juice, oil and parsley, whisk very well and stuff bell pepper halves with this mix 2. Place them in your air fryer and cook at 320 °F, for 6 minutes; Arrange peppers on plates and serve. Nutrition Facts (Per Serving): Calories: 130; Fat: 2; Fiber: 1; Carbs: 3; Protein: 15

Cherry Tomatoes Skewers Recipe (Prep + Cook Time: 36 Minutes | Servings: 4) Ingredients: • 3 tbsp. balsamic vinegar • 3 garlic cloves; minced • 1 tbsp. thyme; chopped • 24 cherry tomatoes • 2 tbsp. olive oil • Salt and black pepper to the taste For the dressing: • 2 tbsp. balsamic vinegar • Salt and black pepper to the taste • 4 tbsp. olive oil Preparation: 1. In а bowl; mix 2 tbsp. oil with 3 tbsp. vinegar, 3 garlic cloves, thyme, salt and black pepper and whisk well. 2. Add tomatoes, toss to coat and leave aside for 30 minutes 3. Arrange 6 tomatoes on one skewer and repeat with the rest of the tomatoes. 4. Introduce them in your air fryer and cook at 360 °F, for 6 minutes 5. In another bowl, mix 2 tbsp. vinegar with salt, pepper and 4 tbsp. oil and whisk well. Arrange tomato skewers on plates and serve with the dressing drizzled on top. Nutrition Facts (Per Serving): Calories: 140; Fat: 1; Fiber: 1; Carbs: 2; Protein: 7

Broccoli Salad Recipe (Prep + Cook Time: 18 Minutes | Servings: 4) Ingredients: • 1 broccoli head; florets separated • 1 tbsp. Chinese rice wine vinegar • 1 tbsp. peanut oil • 6 garlic cloves; minced • Salt and black pepper to the taste Preparation: 1. In а bowl; mix broccoli with salt, pepper and half of the oil, toss, transfer to your air fryer and cook at 350 °F, for 8 minutes; shaking the fryer halfway 2. Transfer broccoli to а salad bowl, add the rest of the peanut oil, garlic and rice vinegar, toss really well and serve. Nutrition Facts (Per Serving): Calories: 121; Fat: 3; Fiber: 4; Carbs: 4; Protein: 4

Beet Salad and Parsley Dressing Recipe (Prep + Cook Time: 24 Minutes | Servings: 4) Ingredients: • 4 beets • 2 tbsp. balsamic vinegar • A bunch of parsley; chopped • 1 tbsp. extra virgin olive oil • 1 garlic clove; chopped • 2 tbsp. capers • Salt and black pepper to the taste Preparation: 1. Put beets in your air fryer and cook them at 360 °F, for 14 minutes. 2. Meanwhile; in а bowl, mix parsley with garlic, salt, pepper, olive oil and capers and stir very well 3. Transfer beets to а cutting board, leave them to cool down, peel them, slice put them in а salad bowl 4. Add vinegar, drizzle the parsley dressing all over and serve. Nutrition Facts (Per Serving): Calories: 70; Fat: 2; Fiber: 1; Carbs: 6; Protein: 4

Eggplant and Garlic Sauce Recipe (Prep + Cook Time: 20 Minutes | Servings: 4) Ingredients: • 2 tbsp. olive oil • 2 garlic cloves; minced • 1 tbsp. ginger; grated • 1 tbsp. soy sauce • 3 eggplants; halved and sliced • 1 red chili pepper; chopped. • 1 green onion stalk; chopped. • 1 tbsp. balsamic vinegar Preparation: 1. Heat up а pan that fits your air fryer with the oil over medium high heat, add eggplant slices and cook for 2 minutes 2. Add chili pepper, garlic, green onions, ginger, soy sauce and vinegar, introduce in your air fryer and cook at 320 °F, for 7 minutes. Divide among plates and serve. Nutrition Facts (Per Serving): Calories: 130; Fat: 2; Fiber: 4; Carbs: 7; Protein: 9

Flavored Fried Tomatoes Recipe (Prep + Cook Time: 25 Minutes | Servings: 8) Ingredients: • 1 jalapeno pepper; chopped • 4 garlic cloves; minced • 1/2 tsp. oregano; dried • 1/4 cup basil; chopped. • 2 lbs. cherry tomatoes; halved • Salt and black pepper to the taste • 1/4 cup olive oil • 1/2 cup parmesan; grated Preparation: 1. In а bowl; mix tomatoes with garlic, jalapeno, season with salt, pepper and oregano and drizzle the oil, toss to coat, introduce in your air fryer and cook at 380 °F, for 15 minutes 2. Transfer tomatoes to а bowl, add basil and parmesan, toss and serve. Nutrition Facts (Per Serving): Calories: 140; Fat: 2; Fiber: 2; Carbs: 6; Protein: 8

Herbed Eggplant and Zucchini Mix Recipe (Prep + Cook Time: 18 Minutes | Servings: 4) Ingredients: • 1 eggplant; roughly cubed • 3 zucchinis; roughly cubed • 2 tbsp. lemon juice • 1 tsp. thyme; dried • Salt and black pepper to the taste • 1 tsp. oregano; dried • 3 tbsp. olive oil Preparation: 1. Put eggplant in а dish that fits your air fryer, add zucchinis, lemon juice, salt, pepper, thyme, oregano and olive oil, toss, introduce in your air fryer and cook at 360 °F, for 8 minutes 2. Divide among plates and serve right away. Nutrition Facts (Per Serving): Calories: 152; Fat: 5; Fiber: 7; Carbs: 19; Protein: 5

Mexican Peppers Recipe (Prep + Cook Time: 35 Minutes | Servings: 4) Ingredients: • 4 bell peppers; tops cut off and seeds removed • 1/2 cup tomato juice • 1/4 cup yellow onion; chopped • 1/4 cup green peppers; chopped. • 2 cups tomato sauce • 2 tbsp. jarred jalapenos; chopped. • 4 chicken breasts • 1 cup tomatoes; chopped • Salt and black pepper to the taste • 2 tsp. onion powder • 1/2 tsp. red pepper; crushed • 1 tsp. chili powder • 1/2 tsp. garlic powder • 1 tsp. cumin; ground Preparation: 1. In а pan that fits your air fryer, mix chicken breasts with tomato juice, jalapenos, tomatoes, onion, green peppers, salt, pepper, onion powder, red pepper, chili powder, garlic powder, oregano and cumin; stir well, introduce in your air fryer and cook at 350 °F, for 15 minutes 2. Shred meat using 2 forks; stir, stuff bell peppers with this mix, place them in your air fryer and cook at 320 °F, for 10 minutes more. Divide stuffed peppers on plates and serve Nutrition Facts (Per Serving): Calories: 180; Fat: 4; Fiber: 3; Carbs: 7; Protein: 14

Balsamic Artichokes Recipe (Prep + Cook Time: 17 Minutes | Servings: 4) Ingredients: • 4 big artichokes; trimmed • 2 tbsp. lemon juice • 2 tsp. balsamic vinegar • 1 tsp. oregano; dried • 1/4 cup extra virgin olive oil • 2 garlic cloves; minced • Salt and black pepper to the taste Preparation: 1. Season artichokes with salt and pepper, rub them with half of the oil and half of the lemon juice, put them in your air fryer and cook at 360 °F, for 7 minutes 2. Meanwhile; in а bowl, mix the rest of the lemon juice with vinegar, the remaining oil, salt, pepper, garlic and oregano and stir very well 3. Arrange artichokes on а platter, drizzle the balsamic vinaigrette over them and serve. Nutrition Facts (Per Serving): Calories: 200; Fat: 3; Fiber: 6; Carbs: 12; Protein: 4

Artichokes and Special Sauce Recipe (Prep + Cook Time: 16 Minutes | Servings: 2) Ingredients: • 2 artichokes; trimmed • 2 garlic cloves; minced • A drizzle of olive oil • 1 tbsp. lemon juice For the sauce: • 3 anchovy fillets • 1/4 cup coconut oil • 1/4 cup extra virgin olive oil • 3 garlic cloves Preparation: 1. In а bowl; mix artichokes with oil, 2 garlic cloves and lemon juice, toss well, transfer to your air fryer, cook at 350 °F, for 6 minutes and divide among plates 2. In your food processor, mix coconut oil with anchovy, 3 garlic cloves and olive oil, blend very well, drizzle over artichokes and serve. Nutrition Facts (Per Serving): Calories: 261; Fat: 4; Fiber: 7; Carbs: 20; Protein: 12

Chapter 6: Meat Recipes Spiced Pork Chops Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 4 medium pork chops • Salt and black pepper to taste • 1 tablespoon olive oil • 2 tablespoons sweet paprika • 2 tablespoons onion powder • 2 tablespoons garlic powder • 2 tablespoons oregano, dried • 1 tablespoon cumin, ground • 1 tablespoon rosemary, dried Directions: 1. In a bowl, mix all of the ingredients and rub the pork chops well. 2. Put the pork chops in your air fryer’s basket and cook at 400 degrees F for 15 minutes, flipping them halfway. 3. Divide between plates, serve, and enjoy. Nutrition: calories 281, fat 8, fiber 7, carbs 17, protein 19

Chinese Pork and Broccoli Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 1 pound pork stew meat, cut into strips • 1 pound broccoli florets • ⅓ cup oyster sauce • 2 teaspoons olive oil • 1 teaspoon soy sauce • 1 garlic clove, minced Directions: 1. In a bowl, mix the pork with all the other ingredients and toss well. 2. Put the mixture into your air fryer and cook at 390 degrees F for 15 minutes. 3. Divide into bowls and serve. Nutrition: calories 281, fat 12, fiber 7, carbs 19, protein 20

French Beef Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 2 Ingredients: • 1 red onion, sliced • 1 green bell pepper, cut in strips • Salt and black pepper to taste • 2 teaspoons Provencal herbs • ½ tablespoon mustard • 1 tablespoon olive oil • 7 ounces beef fillets, cut into strips Directions: 1. Place all the ingredients in a baking dish that fits your air fryer and mix well. 2. Put the pan in the fryer and cook at 400 degrees F for 15 minutes. 3. Divide the mixture between bowls and serve. Nutrition: calories 291, fat 8, fiber 7, carbs 19, protein 20

Beef and Mushroom Mix Preparation time: 5 minutes Cooking time: 17 minutes Servings: 2 Ingredients: • 2 beef steaks, cut into strips • Salt and black pepper to taste • 8 ounces white mushrooms, sliced • 1 yellow onion, chopped • 2 tablespoons dark soy sauce • 1 teaspoon olive oil Directions: 1. In a baking dish that fits your air fryer, combine all ingredients; toss well. 2. Place the pan in the fryer and cook at 390 degrees F for 17 minutes. 3. Divide everything between plates and serve. Nutrition: calories 285, fat 8, fiber 2, carbs 18, protein 20

Oregano Pork Chops Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 2 tablespoons olive oil • 4 pork chops • Salt and black pepper to taste • 4 garlic cloves, minced • 2 tablespoon oregano, chopped Directions: 1. Place all of the ingredients in a bowl and toss / mix well. 2. Transfer the chops to your air fryer’s basket and cook at 400 degrees F for 15 minutes. 3. Serve with a side salad and enjoy! Nutrition: calories 301, fat 7, fiber 5, carbs 19, protein 22

Crusted Rack of Lamb Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 2 tablespoons macadamia nuts, toasted and crushed • 1 tablespoon vegetable oil • 2 garlic cloves, minced • 28 ounces rack of lamb • Salt and black pepper to taste • 1 egg, whisked • 1 tablespoon oregano, chopped Directions: 1. In a bowl, mix the lamb with the salt, pepper, garlic, and the oil; rub the lamb well. 2. In another bowl, mix the macadamia nuts with the oregano, salt, and pepper; stir. 3. Put the egg in a third bowl. 4. Dredge the lamb in the egg, then in the macadamia nuts mix. 5. Place the lamb in your air fryer’s basket and cook at 380 degrees F for 10 minutes on each side. 6. Divide between plates and serve with a side salad. Nutrition: calories 280, fat 12, fiber 8, carbs 20, protein 19

Coconut Pork Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 1 teaspoon ginger, grated • 2 teaspoons chili paste • 2 garlic cloves, minced • 14 ounces pork chops, cut into strips • 1 shallot, chopped • 7 ounces coconut milk • 2 tablespoons olive oil • 3 tablespoons soy sauce • Salt and black pepper to taste Directions: 1. In a baking dish that fits your air fryer, mix the pork with the ginger, chili paste, garlic, shallots, oil soy sauce, salt, and pepper; toss well. 2. Place the pan in the fryer and cook at 400 degrees F for 12 minutes, shaking the fryer halfway. 3. Add the coconut milk, toss, and cook for 3-4 minutes more. 4. Divide everything into bowls and serve. Nutrition: calories 283, fat 11, fiber 9, carbs 22, protein 14

Creamy Pork and Sprouts Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: • 1 pound pork tenderloin, cubed • 2 tablespoons olive oil • 2 tablespoons rosemary, chopped • Salt and black pepper to taste • 1 garlic clove, minced • 1½ pounds Brussels sprouts, trimmed • ½ cup sour cream • Salt and black pepper to taste Directions: 1. In a pan that fits your air fryer, mix the pork with the oil, rosemary, salt, pepper, garlic, salt, and pepper; toss well. 2. Place the pan in the fryer and cook at 400 degrees F for 17 minutes. 3. Next add the sprouts and the sour cream and toss. 4. Place the pan in the fryer and cook for 8 more minutes. 5. Divide everything into bowls and serve. Nutrition: calories 280, fat 13, fiber 9, carbs 22, protein 18

Pork and Chives Mix Preparation time: 10 minutes Cooking time: 22 minutes Servings: 6 Ingredients: • 1 cup mayonnaise • 2 garlic cloves, minced • 1 pound pork tenderloin, cubed • 2 tablespoons chives, chopped • 2 tablespoons mustard • ¼ cup tarragon, chopped • Salt and black pepper to taste Directions: 1. Place all ingredients except the mayo into a pan that fits your air fryer; mix well. 2. Put the pan in the fryer and cook at 400 degrees F for 15 minutes. 3. Add the mayo and toss. 4. Put the pan in the fryer for 7 more minutes. 5. Divide into bowls and serve. Nutrition: calories 280, fat 12, fiber 2, carbs 17, protein 14

Beef and Wine Sauce Preparation time: 10 minutes Cooking time: 40 minutes Servings: 6 Ingredients: • 2 tablespoons butter, melted • 3 garlic cloves, minced • Salt and black pepper to taste • 1 tablespoon mustard • 3 pounds beef roast • 1¾ cups beef stock • ¾ cup red wine Directions: 1. In a bowl, mix the beef with the butter, mustard, garlic, salt, and pepper; rub the meat thoroughly. 2. Put the beef roast in your air fryer’s basket and cook at 400 degrees F for 15 minutes. 3. Heat up a pan over medium-high heat and add the stock and the wine. 4. Then add the beef roast and place the pan in the fryer; cook at 380 degrees F for 25 minutes more. 5. Divide into bowls and serve. Nutrition: calories 300, fat 11, fiber 4, carbs 18, protein 22

Lamb Chops and Dill Preparation time: 10 minutes Cooking time: 20 minutes Servings: 6 Ingredients: • 1 pound lamb chops • 2 yellow onions, chopped • 1 tablespoon olive oil • 1 garlic clove, minced • 3 cups chicken stock • 2 tablespoons sweet paprika • Salt and black pepper to taste • 1½ cups heavy cream • 2 tablespoons dill, chopped Directions: 1. Put the lamb chops in your air fryer and season with the salt, pepper, garlic, and paprika; rub the chops thoroughly. 2. Cook at 380 degrees F for 10 minutes. 3. Transfer the lamb to a baking dish that fits your air fryer. Then add the onions, stock, cream, and dill, and toss. 4. Place the pan in the fryer and cook everything for 7-8 minutes more. 5. Divide everything between plates and serve hot. Nutrition: calories 310, fat 8, fiber 10, carbs 19, protein 25

Mustard Pork Chops Preparation time: 10 minutes Cooking time: 15 minutes Servings: 6 Ingredients: • 2 pork chops • ¼ cup olive oil • 2 garlic cloves, minced • 1 tablespoon mustard • 1 teaspoon sweet paprika • Salt and black pepper to taste Directions: 1. Place all of the ingredients in a bowl, and coat the pork chops well. 2. Transfer the pork chops to your air fryer’s basket and cook at 400 degrees F for 15 minutes. 3. Divide the chops between plates and serve Nutrition: calories 284, fat 14, fiber 4, carbs 17, protein 28

Beef Roast and Grapes Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: • 1 pound beef roast meat, cubed • 3 tablespoons olive oil • Salt and black pepper to taste • 1½ cups chicken stock • ½ cup dry white wine • 2 garlic cloves, minced • 1 teaspoon thyme, chopped • ½ red onion, chopped • ½ pound red grapes Directions: 1. Heat up the oil in a pan that fits your air fryer over medium-high heat. 2. Add the beef, salt, and pepper; toss, and brown for 5 minutes. 3. Add the stock, wine, garlic, thyme, and onions; toss and cook for 5 minutes more. 4. Transfer the pan to your air fryer and cook at 390 degrees F for 25 minutes. 5. Add the grapes, toss gently, and cook everything for 5-6 minutes more. 6. Divide between plates and serve right away. Nutrition: calories 290, fat 12, fiber 5, carbs 19, protein 28

Sage Pork Mix Preparation time: 10 minutes Cooking time: 50 minutes Servings: 6 Ingredients: • 2½ pounds pork loin, boneless and cubed • ¾ cup beef stock • 2 tablespoons olive oil • ½ tablespoon smoked paprika • 3 teaspoons sage, dried • ½ tablespoon garlic powder • 1 teaspoon basil, dried • 1 teaspoon oregano, dried • Salt and black pepper to taste Directions: 1. In a pan that fits your air fryer, heat up the oil over medium heat. 2. Add the pork, toss, and brown for 5 minutes. 3. Add the paprika, sage, garlic powder, basil, oregano, salt, and pepper; toss and cook for 2 more minutes. 4. Next add the stock and toss. 5. Place the pan in the fryer and cook at 360 degrees F for 40 minutes. 6. Divide everything between plates and serve. Nutrition: calories 290, fat 11, fiber 6, carbs 20, protein 29

Beef Roast Preparation time: 10 minutes Cooking time: 55 minutes Servings: 4 Ingredients: • 3 tablespoons garlic, minced • 1 tablespoon smoked paprika • 3 tablespoons olive oil • 2 pounds beef roast • Salt and black pepper to taste Directions: 1. In a bowl, combine all the ingredients and coat the roast well. 2. Place the roast in your air fryer and cook at 390 degrees F for 55 minutes. 3. Slice the roast, divide it between plates, and serve with a side salad. Nutrition: calories 291, fat 12, fiber 9, carbs 20, protein 26

Tarragon Pork Loin Preparation time: 10 minutes Cooking time: 55 minutes Servings: 6 Ingredients: • 3 pounds pork loin roast, trimmed • Salt and black pepper to taste • 3 garlic cloves, minced • 2 tablespoons tarragon, chopped • 2 teaspoons sweet paprika • ¼ cup olive oil Directions: 1. In a bowl, mix the roast with all the other ingredients and rub well. 2. Transfer the roast to your air fryer and cook at 390 degrees F for 55 minutes. 3. Slice the roast, divide it between plates, and serve. Nutrition: calories 290, fat 14, fiber 9, carbs 19, protein 22

Beef and Celery Mix Preparation time: 10 minutes Cooking time: 55 minutes Servings: 6 Ingredients: • 1 pound yellow onion, chopped • 3 pounds beef roast • 1 pound celery, chopped • Salt and black pepper to taste • 3 cups beef stock • 16 ounces canned tomatoes, chopped • 2 tablespoons olive oil Directions: 1. Place all the ingredients into a baking dish that fits your air fryer and mix well. 2. Put the pan in the fryer and cook at 390 degrees F for 55 minutes. 3. Slice the roast, and then divide it and the celery mix between plates. 4. Serve, and enjoy! Nutrition: calories 300, fat 12, fiber 4, carbs 18, protein 20

Chinese Beef Mix Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 1 cup green onion, chopped • 1 cup soy sauce • ¼ cup sesame seeds, toasted • 5 garlic cloves, minced • Black pepper to taste • 1 pound beef stew meat, cut into strips Directions: 1. In a pan that fits your air fryer, place all ingredients and mix well. 2. Place the pan in the fryer and cook at 390 degrees F for 20 minutes. 3. Divide everything into bowls and serve. Nutrition: calories 289, fat 8, fiber 12, carbs 20, protein 19

Pork and Bell Pepper Mix Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 1 pound pork, cut into strips • 4 garlic cloves, minced • 2 tablespoons olive oil • 2 red bell peppers, cut in strips • A pinch of salt and black pepper • 2 tablespoons fish sauce • ½ cup beef stock • 4 shallots, chopped Directions: 1. In a pan that fits your air fryer, place all the ingredients and toss. 2. Place the pan in the fryer and cook at 400 degrees F for 20 minutes, shaking the fryer halfway. 3. Divide everything between plates and serve. Nutrition: calories 293, fat 12, fiber 12, carbs 20, protein 29

Lamb and Beans Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients: • 1 carrot, chopped • 1 yellow onion, sliced • ½ tablespoon olive oil • 3 ounces canned kidney beans, drained • 8 ounces lamb loin, cubed • 1 garlic clove, minced • Salt and black pepper to taste • 1 tablespoon ginger, grated • 3 tablespoons soy sauce Directions: 1. In baking dish that fits your air fryer, place all of the ingredients and mix well. 2. Place the dish in the fryer and cook at 390 degrees F for 30 minutes. 3. Divide everything into bowls and serve. Nutrition: calories 275, fat 3, fiber 7, carbs 20, protein 18

Pork Chops and Spinach Mix Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients: • 2 pork chops • Salt and black pepper to taste • 2 cups baby spinach • 3 tablespoons spinach pesto • ¼ cup beef stock Directions: 1. Place the pork chops, salt, pepper, and spinach pesto in a bowl; toss well. 2. Place the pork chops in the air fryer and cook at 400 degrees F for 4 minutes on each side. 3. Transfer the chops to a pan that fits your air fryer, and add the stock and the baby spinach. 4. Put the pan in the fryer and cook at 400 degrees F for 7 minutes more. 5. Divide everything between plates and serve. Nutrition: calories 290, fat 11, fiber 9, carbs 22, protein 19

Ground Beef Mix Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: • 1 tablespoon olive oil • 1 pound ground beef • 1 yellow onion, chopped • Salt and black pepper to taste • 2 garlic cloves, minced • ½ teaspoon cumin • ¼ cup tomato salsa • 1 green bell pepper, chopped Directions: 1. Heat up the oil in a pan that fits your air fryer over medium heat. 2. Add the onion, garlic, bell peppers, and the cumin; stir, and sauté for 3 minutes. 3. Add the meat, toss, cook for 3 minutes more, and take off the heat. 4. Add the salsa, toss, and place the pan in the fryer; cook at 380 degrees F for 14 minutes more. 5. Divide everything into bowls and serve. Nutrition: calories 264, fat 11, fiber 4, carbs 20, protein 16

Smoked Pork Roast Preparation time: 5 minutes Cooking time: 55 minutes Servings: 4 Ingredients: • 2 pounds pork loin roast • Salt and black pepper to taste • 1 tablespoon olive oil • 3 tablespoons smoked paprika • 1 teaspoon liquid smoke • 1 tablespoon brown sugar • 2 tablespoons oregano, chopped Directions: 1. Place all ingredients into a bowl, mix well, and be sure the pork is thoroughly coated. 2. Transfer the roast to your air fryer and cook at 370 degrees F for 55 minutes. 3. Slice the roast, divide it between plates, and serve. Nutrition: calories 300, fat 12, fiber 9, carbs 22, protein 18

Pork and Cauliflower Mix Preparation time: 5 minutes Cooking time: 22 minutes Servings: 4 Ingredients: • 1 pound pork stew meat, cubed • 1 cauliflower head, florets separated • 2 tablespoons olive oil • 1 teaspoon soy sauce • 1 teaspoon sugar • ⅓ cup balsamic vinegar • 1 garlic clove, minced Directions: 1. Place all the ingredients in a pan that fits your air fryer and mix well. 2. Put the pan into the fryer and cook at 390 degrees F for 22 minutes. 3. Divide into bowls, serve, and enjoy. Nutrition: calories 270, fat 9, fiber 7, carbs 23, protein 20

Pork and Bell Peppers Preparation time: 10 minutes Cooking time: 22 minutes Servings: 2 Ingredients: • 1 sweet onion, chopped • 1 red bell pepper, cut into strips • 1 green bell pepper, cut into strips • 1 yellow bell pepper, cut in strips • Salt and black pepper to taste • 1 tablespoon olive oil • 7 ounces pork tenderloin, cut into strips Directions: 1. Place all of the ingredients into a pan that fits your air fryer, and toss well. 2. Put the pan in the fryer and cook at 390 degrees F for 22 minutes. 3. Divide the mix between plates and serve. Nutrition: calories 280, fat 13, fiber 7, carbs 21, protein 19

Beef and Peas Preparation time: 5 minutes Cooking time: 25 minutes Servings: 2 Ingredients: • 2 beef steaks, cut into strips • Salt and black pepper to taste • 14 ounces snow peas • 2 tablespoons soy sauce • 1 tablespoon olive oil Directions: 1. Put all of the ingredients into a pan that fits your air fryer; toss well. 2. Place the pan in the fryer and cook at 390 degrees F for 25 minutes. 3. Divide everything between plates and serve. Nutrition: calories 265, fat 11, fiber 4, carbs 22, protein 19

Conclusion Air fryers are a healthy alternative to cooking your previously deepfried favorites. By using minimal amounts of oil, the same dish can have a significantly lower fat content when made in an air fryer rather than traditionally. But what recipes are best for your air frying adventures? To answer that, we made a compilation of our favorite air fryer appetizer, dessert, and classic fried potato recipes for you to try out. One of the greatest benefits is the ability to cook with little or no oil. If you want to minimize or eliminate oily foods from your diet, this is the appliance for you. Now you can have low fat versions of favorite foods like French fries and fried chicken. You can have healthy versions of the meals you love without compromising on taste. The air fryer is a multipurpose appliance that provides a variety of cooking options. It can be used to fry, grill, bake or roast ingredients. It can cook more than one dish at once thereby saving time. It has easily removable parts for easy cleaning.

SOUS VIDE COOKBOOK Your Ultimate Guide to Quick & Easy Days of Sous Vide Cooking

© Copyright 2019 by Estella Franco All rights reserved.

This document is geared towards providing exact and reliable information with regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written

Introduction Regardless of whatever people might say, there is a hidden “Want” inside all of us to be able to create the most wonderful and magical meals that would help to win the heart of your family members and loved ones. However, this is a feeble dream for some individuals who aren't blessed with the art of cooking and aren't able to manage enough time to hone their skill! There was a time when even I was unable to cook an Omelet properly. If you fall under that particular category, then you might be wondering now, is this the end of your culinary dreams? Well of course not! Thanks to constant evolutions in culinary technologies, we have amazing devices that not only make our cooking life easier but also makes it much more accessible so that anyone can cook wonderful meals, even without having an in-depth experience! While it is true that there are some amazing appliances to consider such as the Air Fryer, Instant Pot, and Crock Pot etc., an undeniable fact is that the Sous Vide Appliances stand on a league of its own! Best part about Sous Vide You will be able to cook perfect meal every single time, regardless of your culinary skill levels! It might sound a little bit hard to believe, but it’s true! Before letting you go wild into the 100+ amazing recipes, which you can find in this book, I would like you to go through this introductory chapter to know more about your shiny Sous Vide device! If you are already an experienced veteran, hope you will find some interesting things throughout the reading. Alternatively, if you are an amateur and interested in learning the craft, the brief introductory chapter will give you all the necessary information required to help you fully grasp the science behind Sous Vide cooking.

Chapter 1: What Is Sous Vide? The term sous vide is a French term, which loosely translates to “under vacuum”. That’s why you can think of it as the process of vacuum sealing food in an airtight bag then cooking it in a water bath to a very precise temperature. Although the term Sous Vide sounds exotic and hard to understand, we use it describe the vacuum culinary technique. This method brings ingredients and spices together in a heat-proof bag and cooks in a water bath at a steady temperature. Because the temperatures are lower than the temperatures other cooking method uses, the cooking process is very long and can take around 10 hours, for some thicker cuts of meat. Sous Vide technique is developing for centuries. This is the best method you can use to prepare foods that lose their quality when made with classic cooking methods. A good example is an octopus, chewy, or tough meat. This technique will preserve all their qualities while making them tender and perfect for consumption. Besides mentioned, Sous Vide has other advantages over classic culinary methods. While the traditional methods can dry out or burn food, with the Sous Vide, you can forget these mistakes. This technique will always offer a well-cooked, juicy, and flavor-intensive dish. The Sous Vide method is perfect for the preparation of meat and seafood. When you fry a fish fillet, the skillet reaches up to 400F. This temperature is far away from the ideal center temperature of the fish. This results in overcooked edges and sometimes raw center. The term “Sous Vide” is French for “cooking in a vacuum.” Still, the main characteristic of this cooking method is not the package, but precision temperature. Intelligent heaters can heat up water to the desired temperature, and most importantly keep it at that temperature for hours. With this method, you can relax and continue with your chores, whether in the kitchen or around the house. This is

something you cannot do when baking in the oven or frying in the fryer. One second of being reckless can cost you lunch.

The History Of Sous Vide So, how did the idea of cooking food in vacuum-sealed bags come about? Benjamin Thompson, Count Rumford was the first to describe low temperature cooking in 1799. He placed a shoulder of mutton in a machine he had invented to roast potatoes. As he was attempting to see whether he could roast meat, Benjamin used air as the medium of heat transfer in his experiments. He cooked the meat for 3 hours after which he gave up and gave the meat to the maids. With the intention of cooking the meat the next day, the maids left it in the machine only to wake up the next day and discover that the meat was fully cooked and perfectly done. In his own words, Benjamin described the meat as In the mid-1960s, preparing foods under pressure with or without heat was discovered by French and American engineers. The researchers observed that cooking using this method, the resulting food showed distinctive improvements with texture and flavor. While this method began to develop, vacuum sealing was sometimes referred to as “cryovacking”. Even without cooking, the pressure notably improved the concentration of the fruits’ flavors. In 1974, George Pralus, a French chef adopted the method for the restaurant Troisgros (of Michel and Pierre Troisgros) in Roanne, France. He observed that when foie gras was cooked using this method, it had better texture, did not lose excess amounts of fat and kept its original appearance. Bruno Goussault, the Chief scientist at Sterling, Virginia, was another pioneer in sous vide. He was the top food manufacturer of Cuisine Solutions who did further research of how temperature affects different types of foods. He was later well known for training top chefs in this method and developing parameters of cooking temperature and times for various foods. In the 1970s, Bruno and

George worked independently on the development of sous vide and eventually became collaborators. Bruno was the one who pioneered the union of low temperature cooking and vacuum sealing and thus sous vide was born. George is considered to be the pioneer of modern sous vide where cooking takes place at fairly high temperatures. *Note: The results produced by using this technique are impossible to achieve using any other cooking method, as it cooks food to the exact desired level of doneness every time. I know you might be wondering; why go through the trouble of cooking your food this way? The benefits of Sous Vide cooking that we will discuss next will amaze you:

Why Go Through the Trouble to Use Sous Vide Cooking? 1: Helps you organize your cooking time This is one of the greatest things about sous vide cooking; that it gives you more control over your cooking times. You can prepare your food and vacuum seal it up to a day in advance and leave it to cook slowly in the water oven. It also gives you the pleasure of coming back and serving up your meal whenever you are ready to eat. The best part is that you can even sous vide overnight. 2: No more burnt, chewy or undercooked food It is not uncommon to end up with food where a piece is cooked on the outside but still raw on the inside when pan-frying. In such instances, cooking the food until it is very well done on the inside means that the outside can easily end up overcooked or even burnt. This problem never arises with sous vide cooking where the food cooks evenly all the way through at a low temperature and can be later on seared or browned. It is nearly impossible to overcook food in a water bath. 3: Great quality delicious food

Sous vide cooked food is utterly delicious and infinitely more appealing, the reason being that since the food is placed in a vacuum sealed bag, it does not lose its form or dehydrate while cooking. The original flavor, weight, aroma and natural color of the food is not lost. It also means that you can utilize forgotten or cheaper cuts of meat to your advantage. Other than that, sous vide produces food in the texture that it is meant to be eaten. Gone are the days of soggy asparagus and chewy chicken – sous vide vegetables retain their color and crunch and the meat is moist and tender. 4: Healthier food As mentioned above, foods cooked through sous vide retain their flavors; therefore, little or no additional fat or salt is required during cooking. In addition, cooking food in a vacuum sealed bag means that the minerals and vitamins are not lost during the process unlike in steaming or boiling. 5: Consistent good results You can prepare the same dish repeatedly while achieving the exact same results with the extremely precise temperature control of sous vide cooking. 6: It is simpler and quicker to prepare meals Using the sous vide water bath is pretty much just as easy as using any slow cooker. Once you have prepared your food for cooking (which sometimes could be as easy as packing steak into a vacuum sealed bag), it is as easy as just placing the bag in the water bath once it reaches the right temperature. Most meals can be prepared and cooked with less than 30 minutes. If you are new to all this, I know you might be wondering how this cooking method came into being. Let’s discuss that. From the above discussion, it is clear that you need special cooking appliances for sous vide cooking. Let’s discuss that next to prepare you for the next level of cooking:

Sous Vide Appliances There are a variety of sous vide appliances but it is easier for you to choose one based on the affordability, ease of use, energy required, purpose, efficiency and such. Sous Vide Supreme Demi Water Oven Why buy it: If you are planning to do a lot of sous vide cooking, you will appreciate this machine because it is made of quality materials and can hold lots of food. Who it’s for: Anyone wanting an ultra-high quality and reliable countertop sous vide machine? Cost: $342 This machine brings sous vide cooking closer to home cooks. It is almost the size of a crockpot (measuring 29cm x 28cm x 33cm) and can be store easily in a cabinet or a countertop. It’s a high-quality water oven yet affordable enough for non-commercial use. The demi water oven has a steam containing lid and double walled insulation, so no steam escapes and its cool to touch on the outside. It can hold water at your desired temp for several days and the timer can be set for up to 99 hours. It can maintain the temperature of water between 86- and 210-degrees F within 1-degree accuracy. The machine is completely quiet, as it does not run on a motor. It has a perforated bottom grill, which allows it to generate thermal turbulence. The water capacity of the water bath is 2.3 gallons, so it can hold quite a bit of food –up to 12 pouches of 4 Oz. each of food. It comes with a stainless-steel rack for the correct positioning of food. The major limitation of this machine is the price. It is quite expensive at $342. Anova precision cooker nano Why buy it: This is an ideal option if you want to give sous vide a try without spending a ton of cash Who it’s for: Anyone in search of a sous vide machine that does not require a lot of space

Cost: $65 to $99 This is quite a well-known brand of sous vide. It can be attached virtually to any pot that is large enough to hold your desired water capacity and ingredients. It can heat 5 gallons of water to 32- and 197-degrees F. One major issue with this machine is the lack of accuracy; maintaining the perfect water bath temperature is vital. It maintains water bath temperature within a range of 0.1 degrees F. One cool feature of the device is that it has a Bluetooth app (BLE 4.2), which gives you the ability to control the machine remotely with your phone. The app also has easy-to-follow recipes that only require the push of a button to start – you can also use the app to create your own recipes. The major drawbacks of this machine is that the clamp does not open wide enough and that it is not as powerful as other sous vide machines so don’t overload the water bath. Anova precision cooker Wi-Fi Why buy it: It is great for just about anyone (its user friendly) whether you are a professional chef or an amateur. Who it’s for: Anyone who wants the pleasure of controlling their sous vide machine with voice or an app. Cost: $90 to $199. This machine clamps onto the side of your cooking pot without the need of a magnetic base. It requires you to fiddle with it for a few seconds but once in place, it is secure. It allows you to control it with your tablet, Smartphone or smart home devices such as Google home and Alexa. It also features an LED backlit scroll wheel and LCD display for users who do not want to control it externally. The anova precision cooker is a good choice for you if you want the flexibility to cook your meal with additional precisions or without them. The maximum capacity as per the manufacturer’s recommendations is 4 to 5 gallons. CHEFSTEPS CS10001 JOULE SOUS VIDE

Why buy it: You can control it with your voice or a Smartphone app and it cooks the perfect steak. Who it’s for: Anyone who wants a small device that makes easy, restaurant quality meals at home. Also, if you desire a smart kitchen and the ability to control your cooking device with apps, you will like this. Cost: $199 This is the best sous vide appliance. It has great integration, power, speed and durability. It is made out of stainless steel and extruded polycarbonate, which gives it added durability and strength. It also has a magnetic base, which allows it to stick to your pot without the need of a clamp. The Joule rises above and sets trends when it comes to integration. You can connect this devices immersion circulator to your tablet or Smartphone and use its visual tool to choose the way you want your steak to look once you are done cooking it. When you have raw meat that needs some cooking, you can even connect this machine to Facebook messenger or Alexa and just say “Joule, cook a steak” and it will do the rest. Due to this machines’ integration, you can spend a minimum of 6 minutes in your kitchen doing prep work while cooking steak and a side of veggies. This device is quite powerful – 1100 watts of power, so it heats up your water pretty quick. The maximum capacity of water as per the manufacturer’s recommendation when cooking with a cover is 5 gallons and 2.5 gallons without the cover. This is enough to accommodate a small dinner party or a large family. Considering its power and speed, it is surprisingly quiet sounds as loud as boiling water. Now that you have the right appliances for the cooking, you need to also get the necessary cooking accessories. By this, I mean stuff like packaging materials etc.

Sous Vide Packaging 1: Zip lock style bags What are they: They are the easiest way to begin sous vide but you will need a sturdy high-quality product. They are easy to find and affordable. The gallon- sized bags are big enough to contain several servings of food per bag Where to find them: Remember to choose high quality bags. When to use: When cooking all sorts of food, you want to sous vide burgers, chicken breasts, pork chops, fish and pork. When not to use: The zip-lock bags can fail at temperatures above 158 degrees F (70 degrees C) thereby exposing your food to the water bath. At such temperature, opt for heavy duty sous vide bags. 2: Plastic wrap What is it? It’s the material you use to cover a Tupperware container when you lose the lid. Where to find it: Buy high quality wrap on at your supermarket buy on bulk, off-brand. Sketchy wrap may not be safe for sous vide. When to use: It is used to contain and shape foods that need to set such as Hi-Tech mushroom and veggie burgers. When the preparation requires longer cooking times, the plastic covered cylinder is wrapped in a vacuum sealed pouch in order to ensure the packaging does not fail this is not necessary for shorter cooking times. You can also use it cover the water bath to reduce evaporation especially for the longer cooking times. When not to use: Generally, sous vide bags and zip-lock bags are the better option when cooking sous vide. Plastic wrap is not suggested as a substitute unless it is specifically recommended. 3: Sous vide bags What are they: They are sacks with strong seams specifically designed for higher temperature (above 158 degrees F/70 degree C). They are vacuum sealable but don’t require a vacuum sealer to

work –you simply drape bag’s opening over the side of the pot and secure it there or clip it with the lid. Where to find them: When to use: they are the best option when cooking foods that need temperatures above 158 degrees F/ 70 degrees C –certain braised meats, beans, lentils and vegetables. They are good for any sous vide preparation. You will find them more helpful especially if you have a vacuum sealer, as they help in keeping food fresher for longer. 4: Canning jars What are they? They are materials used for pickling and canning; therefore, they are quite easy to come by and are perfect for you if you prefer to avoid plastics. Where to find them: Thrift shops, grocery store etc. When to use: When batch cooking something that needs to set such as yogurt, pates and custard. When not to use: Don’t use canning jars when time is limited. Food takes longer to cook when using canning jars so, use plastic bags when you are short on time. With all we’ve learned in mind, let’s briefly discuss some tips and tricks guaranteed to make your sous vide cooking a great success.

Chapter 2: Tips and Tricks for Success in Sous Vide Cooking 1: Add ping pong balls to your water bath If you sous vide for a long time, the water bath can dip to such a low level that the circulator will completely shut off. This disrupts your cooking time and can be a serious risk of food safety. You could choose to cover the water bath with aluminum foil or plastic wrap to prevent evaporation or curve out a hole shaped like a sous vide device from an appropriate fitting lid but the easiest solution is to add a layer of ping-pong balls into the water bath. The layer of ping-pong balls on the surface of the water bath simultaneously helps the steam to condense and drip back to the bath and insulates the water bath. The ping-pong balls conform to whatever shape of the container you are using and allows you to drop the vacuum sealed bags in and fish them out of the bath mid cook. The ping-pong balls are also reusable. 2: Submerge the sous vide bags with a binder clip Floating bags is a common sous vide difficulty. There are a few reasons for this such as an imperfect seal where the air is trapped in the bag to begin with. (this is most common when using water displacement method). With prolonged cooks or high temperatures, vapor can also be formed inside the bag as the water gets heated and evaporates, or as air bubbles, which are trapped inside the veggies or meat escape. The sous vide bags can also float when cooking food that is less dense than water. It is quite vital for the bags to remain submerged and the trapped air bubbles to be pushed to the top away from the food while sous vide cooking. This is to guarantee that the food gets heat properly, which is important for both the food quality and safety.

So, how do you get the floating bags to sink? All you need to do is to use a big binder clip to clamp the bottom of your bag after which you put a pretty heavy spoon in the mouth of the clip. The spoons head keeps it from falling out and the weight of the spoon keeps the bags of the food submerged. You can add a few spoons to especially stubborn bags. 3: Use water displacement to seal zipper top bags No vacuum sealer? No worry. Vacuum sealers are designed to remove air from plastic bags while sous vide cooking but they are prohibitively expensive. The good news is that there is an easier, quicker and cheaper option referred to as the water displacement method. It only requires a pot or tub of water and a zipper lock freezer bag. To do water displacement, begin by placing food inside the zip lock bag then seal the bag leaving open the last inch of the seal. Next, lower the bag into a tub or a pot of water. As you lower the bag into the water, the water pressure pushes air out of the bag via the small opening you left. Seal off the opening just before the bag is completely submerged and pull out the whole bag from the tub. Before we get to the recipes, let’s have a comprehensive discussion on how sous vide works.

How Sous Vide Works You begin by placing the food you want to cook in a vacuum seal bag then remove air from inside the bag using a vacuum sealer or water displacement method. The vacuum sealer has a fan quite similar to that in a vacuum cleaner, which pulls air from the bag and prevents more air from entering it. The plastic of the sealing bag typically conforms to the shape of the food sealed inside it. Afterwards, you need to seal the air from the vacuum sealer to prevent more air from getting in. This is achieved by using a heated sealing surface, which presses the bag shut and applies some heat to the bag to melt the plastic slightly, which creates a secure airtight seal which can’t be pulled apart simply.

Now that the foods are sealed, you heat the water bath next. This process requires a device that allows a stable temp of water, so the more even the heat is and the greater the volume, the better. Ideally, slow cookers and rice cookers such as the Admiral craft RC-E50 are used in this process. We’ll use 72-hour short ribs as a good example of sous vide cooking. When you cook meat at a low temperature, it turns the connective tissue into tender mouthwatering deliciousness reason being that firm collagen proteins of the meat begin to denature and change into softer gelatin. When you cook the meat at high temp, it causes the muscle fibers of your meat to toughen. Since browning of steak is caused by high heat when the short ribs are done cooking, you will have a pale and soft piece of meat because as mentioned earlier, sous vide involves low temp. The browning is usually done after sous vide. The meat would cook for 72 hours at 55 degrees C after which you get your skillet as hot as you can then remove your cooked meat from the water bath. Open your vacuum sealed bag, oil the skillet then adds the meat immediately. Turn the steak with tongs until it is nicely browned on each side and voila, you have perfectly cooked steak.

Cooking Sous Vide Safety As with all new concepts, people have certain doubts about Sous Vide cooking. Some like to think it is not okay to cook food in plastic bags, while others are concerned about low cooking temperatures. Cooking in plastic this sounds like a wrong decision, and there are some alarming reports. We get your concern, as most of Sous Vide bags are made polyethylene. But there are some other things to have in mind. What about clean kitchen surfaces, and clean equipment? We should put all blame on the plastic bags. And what about plastic food containers, aren’t they bad? Plastic is not okay, but if you buy plastic bags from certified retailers, you can make your food perfectly safe. In the end, plastic is not safe

when used over and over again, or at high temperatures. Sous Vide bags should be used only once, and since this appliance does not cook at high temperatures, you will be perfectly okay. We know we love quality, juice, and well-done meat, seafood, and veggies, and why to avoid this, just because we are afraid. Still, if you have doubts, you can use canning jars instead. Another concern when it comes to Sous Vide is bacteria, especially salmonella. Salmonella only thrives in a particular range of temperatures, from 40-135F. This danger zone is the reason why we keep our food in the refrigerator for an hour before we cook them, or cook food to a particular temperature before we serve and eat them. There is no need to worry about bacteria, as long you keep your food clean, your kitchen counter clean, and refrigerate before cooking. Once you vacuum-seal you fresh steak or fish and cook it for longer periods of time at a steady temperature, there are no worries that any bacteria will grow. The precision temperature control of Sous Vide means that this method is safe than other traditional methods. Sous Vide is an entirely safe way to cook food, and plastic bags are okay because you are not exposing them to high temperatures. As you see, there is no reason why not to enjoy perfectly cooked and juicy food from the Sous Vide appliance.

Some advantages of using Sous Vide Some of the core advantages of using Sous Vide are as follows: You will be able to capture the beautiful “essence” of gourmet flavors in your meal without being a master of the trade. Since you are not required to stare at the water bath, it saves a lot of time from your daily life. All of the natural juices and nutrients are perfectly stored in your sealed bags. The accurate cooking will allow you to cook all of your expensive cuts of meat to perfect every single time.

Health benefits of Sous Vide The above-mentioned advantages are not the only good things that are going to come out from your Sous Vide experience, as there are a number of health benefits that you should be aware of as well. Sous Vide doesn’t require you to add any additional fats or oil while cooking, which helps to make the prepared meal healthier. This allows your body to eventually lower down its cholesterol levels in the long run. Meals cooked by Souse Vide method are easier to digest as it helps to break down the collagen proteins into gelatin, which is easier for the body to adapt and absorb. Exposing ingredients to heat, oxygen, and water causes them to lose a lot of useful nutrients, which leads to overcarbonization of meats and vitamin/antioxidant loss in vegetables. Sous Vide requires you to seal your ingredients in a vacuum-sealed pouch, as they don't come in contact with air or water, allowing them to preserve their nutrients.

Sous Vide Cooking Time and Temperature Guidelines Beef Steak Rare Temperature: 54 degrees C/129 degrees F Time: min 1 hour, max 2 hours Medium Temperature: 136 degrees F/58 degrees C Time: min 1 hour, max 2 hours Well done Temperature: 154 degrees F/ 68 degrees C Time: min 1 hour, max 2 hours Roast

Rare Temperature: 133 degrees F, 36 degrees C Time: min 7 hours, max 16 hours Medium rare Temperature: 140 degrees F, 60 degrees C Time: min 6 hours, max 14 hours Well done Temperature: 158 degrees F, 70 degrees C Time: min 5 hours, max 11 hours Tough cuts Rare Temperature: 131 degrees F, 55 degrees C Time: min 24 hours, max 48 hours Medium rare Temperature: 149 degrees F, 65 degrees C Time: 24 hours Well done Temperature: 185 degrees F, 85 degrees C Time: min 8 hours, max 16 hours

Pork Chops Rare Temperature: 136 degrees F, 58 degrees C Time: min 1 hour, max 3 hours Medium rare Temperature: 144 degrees F, 62 degrees C Time: min 1 hour, max 3 hours Well done Temperature: 158 degrees F, 70 degrees C Time: min 1 hour, max 3 hours Roast Rare Temperature: 136 degrees F, 58 degrees C Time: min 3 hours, max 5 ½ hours Medium rare

Temperature: 144 degrees F, 62 degrees C Time: min 3 hours, max 4 hours Well done Temperature: 158 degrees F, 70 degrees C Time: min 3 hours, max 3 ½ hours Tough cuts Rare Temperature: 140 degrees F, 60 degrees C Time: min 8 hours, max 24 hours Medium rare Temperature: 154 degrees F, 68 degrees C Time: min 8 hours, max 24 hours Well done: Temperature: 185 degrees F, 85 degrees C Time: min 8 hours, max 16 hours

Chicken Light meat Super supple Temperature: 140 degrees F, 60 degrees C Time: min 1 hour, max 3 hours Tender and juicy Temperature: 149 degrees F, 65 degrees C Time: min 1 hour, max 3 hours Well done Temperature: 167 degrees F, 75 degrees C Time: min 1 hour, max 3 hours Dark meat Tender Temperature: 149 degrees F, 65 degrees C Time: min 45 minutes, max 5 hours Falling off the bone Temperature: 167 degrees F, 75 degrees C Time: min 45 minutes, max 5 hours

Fish

Tender Temperature: 104 degrees F, 40 degrees C Time: min 40 minutes, max 1 hour 10 minutes Tender and flaky Temperature: 122 degrees F, 50 degrees C Time: min 40 minutes, max 1 hour 10 minutes Well done Temperature: 131 degrees F, 55 degrees C Time: min 40 minutes, max 1 hour 10 minutes

Vegetables Green vegetables Temperature: 180 degrees F, 82 degrees C Time: min 10 minutes, max 20 minutes Winter squash Temperature: 185 degrees F, 85 degrees C Time: min 1 hour, max 3 hours Potatoes and root vegetables Temperature: 185 degrees F, 85 degrees C Time: min 2 hours, max 3 hours

Fruit Warm and ripe Temperature: 154 degrees F, 68 degrees C Time: min 1 hour 45 minutes, max 2 hours 30 minutes Cooked to soft (for purees and such) Temperature: 185 degrees F, 85 degrees C Time: min 30 minutes, max 1 hour 30 minutes Now that you know how to cook sous vide, it is now time we start preparing delicious recipes to get you started with this new way of cooking. In this book, we will discuss delicious sous vide breakfast, lunch, dinner, dessert, snack and drink recipes guaranteed to yield the quality food you deserve:

Chapter 3: Appetizers Spicy Bacon Time to prepare: 10 min Time to cook: 9 h 10 min Servings: 4 You will need: 1 pound bacon, sliced 1/2 tsp ground paprika 1/2 tsp chili pepper Salt and pepper to taste Directions: 1. Preheat your cooking machine to 145 degrees F. 2. Mix the ingredients thoroughly but carefully, making sure the bacon slices are evenly covered with spices. 3. Place the ingredients in the vacuum bag. 4. Seal it, set the timer for 9 hours. 5. Preheat the skillet and roast each slice on both sides for 10-15 seconds. 6. Serve hot. Nutrition per serving: Calories: 360 Protein: 12 g Fats: 35 g Carbs: 9 g

Broccoli in Oyster Sauce Time to prepare: 10 min Time to cook: 35 min Servings: 4 You will need: 2 cups broccoli florets 1 tbsp oyster sauce 2 tbsp olive oil Salt and pepper to taste 1 garlic clove, minced Directions: 1. Preheat your cooking machine to 183 degrees F. 2. Mix the ingredients and place them in the vacuum bag. 3. Seal the bag and put it in the water bath, setting the timer for 35 minutes. 4. Carefully mix with the minced garlic clove before serving. Nutrition per serving: Calories: 160 Protein: 3 g Fats: 14 g Carbs: 9 g

Button Mushrooms & Parmesan Time to prepare: 10 min Time to cook: 45 min Servings: 4 You will need: 1 pound button mushrooms, coarsely chopped 4 tbsp olive oil 1 garlic clove, minced 1 cup Parmesan cheese, shredded 1/4 cup dry white wine 2 tbsp black truffle oil Salt and pepper to taste Directions: 1. Set your cooking device to 180 degrees F. 2. Mix the mushrooms with olive oil, sprinkle with salt and pepper and place them in the vacuum bag. Seal the bag removing the air. 3. Set the timer for 35 minutes. 4. Heat a skillet, add the cooked and drained mushrooms and pour over the white wine. 5. Simmer until the liquid evaporates. 6. Serve sprinkled with the truffle oil and topped with grated Parmesan cheese. Nutrition per serving: Calories: 280 Protein: 10 g Fats: 25 g Carbs: 7 g

Brussel Sprouts Teriyaki Time to prepare: 10 min Time to cook: 35 min Servings: 4 You will need: 1 pound Brussel sprouts 2 tbsp Teriyaki sauce 2 tbsp olive oil Salt and pepper to taste 1 garlic clove, minced Directions: 1. Set your cooking device to 183 degrees F. 2. In a salad bowl, mix the ingredients and place them in the vacuum bag. Seal the bag removing the air. 3. Put the bag into the water bath and set the cooking time for 35 minutes. 4. Carefully mix the sprouts with the minced garlic clove before serving. Nutrition per serving: Calories: 159 Protein: 3 g Fats: 13 g Carbs: 8 g

Omelette with Herbs & Parmesan Time to prepare: 10 min Time to cook: 20 min Servings: 2 You will need: 3 eggs 1 tbsp melted butter 1/2 tbsp tarragon, minced 1/2 tbsp rosemary, minced 1 tbsp plain yogurt Salt and pepper to taste 1 tbsp parsley, finely chopped (for serving) 1 tbsp grated Parmesan (for serving) Directions: 1. Preheat your cooking machine to 165 degrees F. 2. In a large bowl, whisk eggs with the yogurt, then add the herbs and mix again. 3. Pour the ingredients into the vacuum bag, seal it and put in the water bath. 4. Set the timer for 20 minutes. 5. After cooking the eggs for 10 minutes, carefully remove them and press into the shape of omelette. Cook for 10 more minutes. 6. Remove the omelette from the bag, wait till it cools down, chop into the portions and serve as a starter garnished with the chopped parsley and grated Parmesan. Nutrition per serving: Calories: 140 Protein: 15 g Fats: 12 g Carbs: 1.7 g

Chicken Fajitas Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4-6 You will need: 2 pounds chicken breast, bones and skin removed, sliced 2 green peppers, thinly sliced Fajita seasoning to taste 1 small onion, finely sliced Directions: 1. Preheat your cooking machine to 146 degrees F. 2. Place 3-4 breast slices in each vacuum bag, add onions, peppers and Fajita seasoning. 3. Seal the bags and set the timer for 1 hour. 4. After cooking the chicken in the Sous Vide machine, brown the slices in a cast iron skillet over medium heat and serve with tortilla shells, grated Cheddar cheese, sour cream and guacamole. Nutrition per serving: Calories: 357 Protein: 24 g Fats: 12 g Carbs: 40 g

Parmesan & Turkey Bites with Pesto Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4-6 You will need: 2 pounds turkey breast, bones and skin removed, sliced 1 small onion, finely sliced Sal and pepper to taste Parmesan cheese, grated Pesto sauce Directions: 1. Preheat your cooking machine to 146 degrees F. 2. Place 3-4 breast slices in each vacuum bag, add onions, season with salt and pepper. 3. Seal the bags and set the timer for 1 hour. 4. After cooking the turkey in the Sous Vide machine, brown the slices in a cast iron skillet over medium heat from one side. 5. Then turn the slices to the other side, sprinkle each with grated parmesan and let the cheese melt. 6. Serve as an appetizer with Pesto sauce. Nutrition per serving: Calories: 160 Protein: 15 g Fats: 10 g Carbs: 5 g

Salmon & Avocado Bites Time to prepare: 10 min Time to cook: 1 h Servings: 4-6 You will need: 1 salmon fillet Salt and pepper to taste 12 baguette crostini 1 ripe avocado Lemon juice for sprinkling Directions: 1. Preheat your cooking machine to 104 degrees F. 2. Sprinkle salmon fillet with salt and place it into the vacuum bag. 3. Seal it, setting the timer for 1 hour. 4. When the fillet is cooked, let it cool down, slice with a sharp knife and serve over baguette crostini topped with mashed avocado and sprinkled with lemon juice. Nutrition per serving: Calories: 120 Protein: 8 g Fats: 3 g Carbs: 15 g

Salmon & Tartar Toasts Time to prepare: 10 min Time to cook: 1 h Servings: 4-6 You will need: 1 salmon fillet Salt and pepper to taste 10-12 toasts 1/2 cup sour cream 1 marinated cucumber 4 dill sprigs Directions: 1. Preheat your cooking machine to 104 degrees F. 2. Sprinkle salmon fillet with salt and place it into the vacuum bag. 3. Seal it, setting the timer for 1 hour. 4. While the fillet is cooking, make the tartar sauce. To do this, mix the sour cream with finely chopped marinated cucumber and freshly chopped dill. 5. When the fillet is cooked, let it cool down, slice with a sharp knife and serve over toasts, topped with the tartar sauce. Nutrition per serving: Calories: 120 Protein: 8 g Fats: 3 g Carbs: 15 g

Poached Eggs Toast Time to prepare: 10 min Time to cook: 15 min Servings: 4 You will need: 4 eggs 4 bread toasts 1 avocado, mashed Salt and pepper to taste Directions: 1. Preheat your cooking machine to 167 degrees F. 2. Carefully merge the eggs into the water, making sure you don’t crack them. 3. Set the cooking time for 15 minutes. 4. When the time is up, run the eggs under cold water for 510 second and then remove the shell. 5. Serve over toasts, spread with mashed avocado and sprinkled with salt and pepper. Nutrition per serving: Calories: 298 Protein: 11 g Fats: 19 g Carbs: 24 g

Beef Meatballs Preparation time: 10 minutes Cooking time: 3 hours Servings: 12 Ingredients: 1 pound beef, ground 2 tablespoons milk Salt and black pepper to the taste 1 egg 1 tablespoon flour ½ shallot, chopped 2 tablespoons parsley, chopped 1 tablespoon oregano, dried 1 tablespoon garlic powder 3 tablespoons parmesan, grated Directions: 1. In a bowl, mix the beef with milk, salt, pepper, egg, flour, shallot, parsley, oregano, garlic and parmesan, stir well and shape medium meatballs out of this mix. 2. Put all the meatballs in a sous vide bag, seal it and freeze them for 1 hour. 3. Submerge the bag into the preheated water bath, cook them at 140 degrees F for 1 hour, arrange them on a platter and serve as an appetizer. Enjoy! Nutrition: calories 220, fat 6, carbs 14, protein 7

French Style Escargots Preparation time: 10 minutes Cooking time: 6 hours and 5 minutes Servings: 4 Ingredients: 24 French snails, cleaned and intestines removed 2 carrots, chopped 1 and ½ cup chicken stock 1 bay leaf 1 yellow onion, chopped Salt and black pepper to the taste 3 rosemary springs, chopped For serving: 2 tablespoons butter, melted 1 tablespoon shallot, chopped 1 tablespoon garlic, minced ¼ cup chicken stock 2 tablespoons cilantro, chopped Directions: 1. In a big sous vide bag, combine the snails with carrots, 1 and ½ cup stock, bay leaf, onion, salt, pepper and rosemary, seal the bag, shake it, submerge it in the preheated water oven and cook at 154 degrees F for 6 hours. 2. Heat up a pan with the ghee over medium-high heat, add shallot, garlic and ¼ cup stock, sauté for 4-5 minutes, also add drained snails, toss, cook for 1-2 minutes more, arrange them all on a platter, sprinkle the cilantro on top and serve. Enjoy! Nutrition: calories 231, fat 3, carbs 15, protein 6

Cheese Spread Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 2 cups Mexican cheese, shredded ¼ cup heavy cream 4 ounces canned green chilies, drained and chopped 2 tablespoons yellow onion, grated 2 teaspoons cumin, ground A pinch of salt and white pepper Directions: 1. In a sous vide bag, mix the cheese with the cream, chilies, onion, cumin, salt and pepper, seal the bag, submerge in the preheated water bath, cook at 175 degrees F for 30 minutes, transfer to a bowl, blend using an immersion blender, divide into small bowls and serve as an appetizer. Enjoy! Nutrition: calories 160, fat 14, carbs 15, protein 6

Shrimp Wraps Preparation time: 10 minutes Cooking time: 33 minutes Servings: 16 Ingredients: 2 tablespoons olive oil 16 shrimps, peeled and deveined 1 tablespoons mint, chopped 1/3 cup blackberries, ground 16 prosciutto slices 1/3 cup red wine Directions: 1. Wrap each shrimp in a prosciutto slice, introduce them into sous vide bags, seal, submerge in the preheated water oven and cook at 140 degrees F for 30 minutes. 2. Heat up a pan with the blackberries over medium heat, add mint and the wine, stir, cook for 2 minutes, add the wrapped shrimp, toss gently for 1 minute more, arrange on a platter and serve. Enjoy! Nutrition: calories 255, fat 12, carbs 16, protein 8

Delicious Crab Dip Preparation time: 10 minutes Cooking time: 30 minutes Servings: 8 Ingredients: 8 bacon strips, cooked and chopped 12 ounces crab meat ½ cup mayonnaise ½ cup heavy cream 8 ounces cream cheese, soft 2 poblano peppers, chopped 2 tablespoons lime juice Salt and black pepper to the taste 4 garlic cloves, minced 4 green onions, minced ½ cup parmesan cheese, grated Salt and black pepper to the taste Directions: 1. In a bowl, mix the cream with cream cheese, mayo, parmesan, poblano peppers, bacon, green onion, garlic, salt, pepper and lemon juice and whisk. 2. Put crab meat in a sous vide bag, seal, submerge in the preheated water bath, cook at 154 degrees F for 30 minutes, add to the bowl, whisk and serve. Enjoy! Nutrition: calories 210, fat 7, carbs 14, protein 9

Mexican Stuffed Mushrooms Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: ¼ cup mayonnaise 1 teaspoon garlic powder 1 small yellow onion, chopped 24 ounces white mushroom caps Salt and black pepper to the taste 4 ounces cream cheese, soft ¼ cup heavy cream ½ cup Mexican cheese, shredded 1 cup shrimp, cooked, peeled, deveined and chopped Directions: 1. In a bowl, mix the mayo with garlic powder, onion, curry powder, cream cheese, coconut cream, Mexican cheese, shrimp, salt and pepper, stir, stuff the mushrooms with this mix, put them in a sous vide bag, seal it, submerge in preheated water bath and cook at 180 degrees F for 1 hour. 2. Serve as an appetizer. Enjoy! Nutrition: calories 224, fat 12, carbs 16, protein 11

Italian Chicken Wings Preparation time: 10 minutes Cooking time: 4 hours and 10 minutes Servings: 6 Ingredients: 6 pounds chicken wings, halved Salt and black pepper to the taste ½ teaspoon Italian seasoning 2 tablespoons olive oil ½ cup parmesan cheese, grated 1 teaspoon garlic powder 1 egg Directions: 1. Season the chicken wings with salt and pepper, add half of the oil, put them in a sous vide bag, seal, submerge them in preheated water bath and cook at 170 degrees F for 4 hours. 2. Meanwhile, in your blender, mix the rest of the oil with the cheese, egg, garlic powder and Italian seasoning and blend 3. Transfer chicken wings to baking sheet, add the mix from the blender, toss, broil them for 5 minutes, arrange on a platter and serve. Enjoy! Nutrition: calories 254, fat 8, carbs 20, protein 17

Cheesy Artichoke Dip Preparation time: 10 minutes Cooking time: 1 hour and 10 minutes Servings: 12 Ingredients: 1 cup heavy cream ¼ cup mayonnaise ¼ cup spring onions, chopped 1 tablespoon olive oil 2 garlic cloves, minced 4 ounces cream cheese, soft 1 cup mozzarella cheese, shredded 4 ounces feta cheese, crumbled 1 tablespoon balsamic vinegar 28 ounces artichoke hearts Salt and black pepper to the taste 10 ounces spinach, chopped Directions: 1. In a sous vide bag, mix the artichokes with salt, pepper and spinach, seal the bag, submerge in the preheated water bath, cook at 183 degrees F for 1 hour, chop and put them in a bowl. 2. Heat up a pan with the oil over medium heat, add onions and garlic and sauté for 3-4 minutes. 3. Add cream, cream cheese, mayo, feta cheese, mozzarella, the artichokes, spinach, salt, pepper and the vinegar, stir, cook for 5 minutes more, divide into bowls and serve. Enjoy! Nutrition: calories 264, fat 12, carbs 17, protein 8

Simple Oysters Preparation time: 10 minutes Cooking time: 30 minutes Servings: 3 Ingredients: 6 oysters, shucked 3 garlic cloves, minced 1 lemon, cut into wedges 1 tablespoon parsley, chopped 1 teaspoon smoked paprika 2 tablespoons butter, melted Directions: 1. Stuff the oysters with the butter, parsley and paprika, put them in separate sous vide bags, seal, submerge them in the preheated water oven, cook them at 120 degrees F for 30 minutes, arrange on a platter and serve with lemon wedges on the side. Enjoy! Nutrition: calories 215, fat 1, carbs 20, protein 8

Parmesan Salmon Bites Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 4 garlic cloves, minced 2 pounds salmon fillets, skinless, boneless and cubed Salt and black pepper to the taste ½ cup parmesan, grated ¼ cup cilantro, chopped Directions: 1. Put the salmon bites in a sous vide bag, add salt and pepper, seal the bag, submerge it in the preheated water bath, cook them at 130 degrees F for 40 minutes and spread on a lined baking sheet. 2. Sprinkle cilantro, garlic and parmesan, broil over medium heat for 5 minutes and serve as an appetizer. Enjoy! Nutrition: calories 240, fat 12, carbs 20, protein 17

Chapter 4: Vegetables Cream of Corn Soup Time to prepare: 10 min Time to cook: 40 min Servings: 4 You will need: Kernels of 4 corn ears 6 cups still water 1 cup heavy cream 1 tbsp olive oil Salt and pepper to taste Directions: 1. Set your cooking device to 183 degrees F. 2. Place the kernels, salt, pepper and olive oil into the plastic bag, and seal it, removing the air. 3. Set the cooking time for 25 minutes. 4. Transfer the cooked kernels with the liquid to a pot. Add the cream and still water (if needed) and simmer on a medium heat for about 10 minutes. 5. Blend the soup with an immersion blender, and salt and pepper if needed and serve with chopped parsley. Nutrition per serving: Calories: 105 Protein: 4 g Fats: 3 g Carbs: 18 g

Cold Pea & Yogurt Soup Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 onion, chopped 2 garlic cloves, minced 1 carrot, peeled and grated 1 1/2 cups frozen peas 2 cups vegetable stock Salt and pepper to taste Greek yogurt for serving Chopped dill or cilantro for serving Directions: 1. Set your cooking device to 183 degrees F. 2. Place the onion, garlic and carrot into the vacuum bag, and seal it, removing the air. 3. Set the cooking time for 50 minutes. 4. Blend the cooked vegetable with the stock using an immersion blender, and salt and pepper to taste. 5. Serve refrigerated with yogurt and chopped dill or cilantro. Nutrition per serving: Calories: 135 Protein: 7 g Fats: 1 g Carbs: 27 g

Potato & Curry Soup Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 onion, chopped 2 garlic cloves, minced 1 carrot, peeled and grated 1 1/2 cup potato, peeled and cubed 2 cups vegetable stock Salt and pepper to taste 2 tbsp curry powder Chopped cilantro for serving Directions: 1. Preheat the cooking device to 183 degrees F. 2. Put the vegetables and curry powder into the vacuum bag, and seal it, removing the air. 3. Set the cooking time for 50 minutes. 4. Transfer the cooked vegetables to a pot, add the vegetable stock and blend everything together using an immersion blender. 5. Bring the soup to boil and simmer for 2-3 minutes. 6. Add salt and pepper to taste. 7. Serve with yogurt and chopped dill or cilantro. Nutrition per serving: Calories: 355 Protein: 11 g Fats: 17 g Carbs: 42 g

Carrot & Celery Soup Time to prepare: 10 min Time to cook: 2 h 30 min Servings: 4 You will need: 2 medium carrots, peeled and chopped 1 celery stalk, chopped 1 yellow onion, peeled and chopped 2 garlic cloves, minced 1 tsp dried rosemary 2 bay leaves 6 cups vegetable stock Salt and pepper to taste Directions: 1. Preheat the cooking device to 183 degrees F. 2. Put the ingredients into the vacuum bag, and seal it, removing the air. 3. Set the cooking time for 2 hours 10 minutes. 4. Transfer the cooked vegetables with the liquid into a pot. 5. Add the vegetable stock, bring to boil and simmer for 10 more minutes. 6. Blend everything together using an immersion blender. 7. Serve with yogurt and chopped dill or cilantro. Nutrition per serving: Calories: 80 Protein: 5 g Fats: 1g Carbs: 16 g

Butter Potatoes Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pounds potatoes, peeled 4 tsp unsalted butter 1 tsp olive oil 4 tbsp chopped parsley Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 190 degrees F 2. Put the potatoes into the vacuum bag, add butter and olive oil. Season with salt and pepper. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. Serve immediately with chopped parsley. Nutrition per serving: Calories: 160 Protein: 4 g Fats: 9 g Carbs: 22 g

Garlic Brussels Sprouts Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pound fresh Brussels sprouts 2 garlic cloves, minced 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 180 degrees F 2. Put the sprouts into the vacuum bag, add the olive oil, garlic salt and pepper to taste. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. When the time is up, serve with any preferred sauce. Nutrition per serving: Calories: 43 Protein: 2 g Fats: 2.2 g Carbs: 5.5 g

Mixed Vegetables with Butter Time to prepare: 10 min Time to cook: 3 h 10 min Servings: 4 You will need: 2 big carrots, peeled and chopped 1 turnip, peeled and chopped 1 parsnip, peeled and chopped 1 medium onion, peeled and sliced 2 garlic cloves, minced 2 tbsp olive oil 1 tbsp dried rosemary 2 tbsp unsalted butter Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 185 degrees F 2. In a big bowl, mix all the chopped vegetables. 3. Divide the vegetables into equal parts and put them into vacuum bags, add the olive oil, salt and pepper to taste. 4. Put it into the water bath and set the timer for 3 hours. 5. When the time is up, brown the cooked vegetables in a cast iron skillet on the high heat with 2 tbsp unsalted butter just until golden. 6. Add freshly minced garlic clove and dried rosemary, mix well with a spoon and close the skillet with a lid for a couple of minutes. 7. Serve as a side dish or a separate vegetarian meal. Nutrition per serving: Calories: 219 Protein: 6 g Fats: 12 g Carbs: 21 g

Mashed Potatoes Time to prepare: 10 min Time to cook: 1 h 40 min Servings: 4 You will need: 1 pounds potatoes, peeled and sliced 4 garlic cloves, minced 2 rosemary sprigs 1 cup milk 1 tsp salt Directions: 1. Preheat your Sous Vide machine to 194 degrees F 2. Put the sliced potatoes into the vacuum bag, add other ingredients. 3. Seal the bag, put it into the water bath and set the timer for 1 hour 30 min. 4. When the time is up, remove the rosemary sprigs, and mash the potatoes with the liquid in a big bowl. 5. Serve immediately. Nutrition per serving: Calories: 160 Protein: 4 g Fats: 9 g Carbs: 22 g

Cabbage Wedges Time to prepare: 10 min Time to cook: 4 h Servings: 6 You will need: 1 small cabbage head, cut into 6 wedges 2-4 tsp butter 1 tsp salt Directions: 1. Preheat your Sous Vide machine to 190 degrees F 2. Put the sliced cabbage into the vacuum bags, adding 1 tsp butter to each bag. 3. Seal the bag, put it into the water bath and set the timer for 4 hours. 4. When the time is up, brown the wedges in 1 tsp butter in a cast iron skillet until golden on both sides. 5. Serve immediately with sour cream. Nutrition per serving: Calories: 107 Protein: 3 g Fats: 9 g Carbs: 11 g

Assorted Mushrooms with Herbs and Sour Cream Time to prepare: 10 min Time to cook: 30 min Servings: 4 You will need: 1 pound assorted mushrooms, washed and chopped 2 tbsp sugar-free soy sauce Salt and pepper to taste 1 tbsp olive oil 2 tbsp freshly chopped parsley for serving 2 tbsp sour cream for serving Directions: 1. Preheat your Sous Vide machine to 180 degrees F 2. Place all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 30 minutes. 4. When the time is up, serve immediately with sour cream and chopped parsley. Nutrition per serving: Calories: 58 Protein: 3 g Fats: 6 g Carbs: 2 g

Asparagus Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pound asparagus 1 garlic clove, minced 1 tbsp olive oil Juice of 1/2 lemon Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 135 degrees F 2. Place all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. When the time is up, serve immediately as a side dish or a starter. Nutrition per serving: Calories: 27 Protein: 4.4 g Fats: 2 g Carbs: 3 g

Butter Carrots Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pound small carrots, peeled 2 tbsp butter Salt and pepper to taste 1 tbsp brown sugar Directions: 1. Preheat your Sous Vide machine to 185 degrees F 2. Place all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. When the time is up, serve immediately as a side dish or a starter. Nutrition per serving: Calories: 100 Protein: 1 g Fats: 4 g Carbs: 15 g

Asian Style Eggplants Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pound eggplants, sliced 2 tbsp sugar-free soy sauce 6 tbsp sesame oil 1 tbsp sesame seeds for serving Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 185 degrees F 2. Place all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 50 min. 4. When the time is up, brown the eggplants in cast iron skillet for a couple of minutes. 5. Serve immediately sprinkled with sesame seeds. Nutrition per serving: Calories: 78 Protein: 3 g Fats: 3 g Carbs: 1 g

Butter Corn on the Cob Time to prepare: 10 min Time to cook: 30 min Servings: 4 You will need: 4 corn ears, washed and trimmed 2 tbsp butter Salt to taste 2-3 parsley sprigs Directions: 1. Preheat your Sous Vide machine to 185 degrees F 2. Place the corn ears into the vacuum bag, add butter, salt and parsley. 3. Seal the bag, put it into the water bath and set the timer for 30 min. 4. When the time is up, remove parsley sprigs and serve the corn. Nutrition per serving: Calories: 77 Protein: 2 g Fats: 12 g Carbs: 16 g

Spicy Chinese Style Green Beans Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 pound long green beans 2 tbsp chili sauce 2 garlic cloves, minced 1 tbsp onion powder 1 tbsp sesame oil Salt to taste 2 tbsp sesame seeds for serving Directions: 1. Preheat your Sous Vide machine to 185 degrees F. 2. Place the ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. Sprinkle the beans with sesame seeds and serve. Nutrition per serving: Calories: 62 Protein: 2 g Fats: 3 g Carbs: 8 g

Chapter 5: Fruits Rosemary Apricots Time to prepare: 10 min Time to cook: 20 min Servings: 6 You will need: 6 ripe apricots, halved and stone removed 1/5 cup water 1/5 cup sugar 2 rosemary sprigs Directions: 1. Set your cooking device to 158 degrees F. 2. In a small saucepan, combine water and sugar, heat the mixture to dissolve the sugar and make the syrup. 3. Bring the syrup to boil and then cool it down. 4. Carefully pour the syrup into the vacuum bag, add the apricot halves, rosemary sprigs and cook in the preheated water bath for 20 minutes. 5. When the time is up, remove the rosemary sprigs and serve the apricots. Nutrition per serving: Calories: 50 Protein: 0.1 g Fats: 0 g Carbs: 13 g

Vanilla Pears Time to prepare: 10 min Time to cook: 20 min Servings: 6 You will need: 3 ripe pears, peeled, halved and cored 1/5 cup water 1/5 cup sugar 1 vanilla pod, seeds removed 1 anise star Directions: 1. Set your cooking device to 185 degrees F. 2. In a small saucepan, combine water and sugar, heat the mixture to dissolve the sugar and make the syrup. 3. Bring the syrup to boil and then cool it down. 4. Carefully pour the syrup into the vacuum bag, add the pear halves, vanilla pod and anise star, and cook in the preheated water bath for 20 minutes. 5. When the time is up, remove the vanilla pod and anise star and serve the pears. Nutrition per serving: Calories: 35 Protein: 0 g Fats: 0 g Carbs: 9 g

Cinnamon Apples Time to prepare: 10 min Time to cook: 20 min Servings: 6 You will need: 3 ripe apples, peeled, halved and cored 1/5 cup water 1/5 cup sugar 1 tsp ground cinnamon Directions: 1. Set your cooking device to 185 degrees F. 2. In a small saucepan, combine water and sugar, heat the mixture to dissolve the sugar and make the syrup. 3. Bring the syrup to boil and then cool it down. 4. Carefully pour the syrup into the vacuum bag, add the apple halves and cinnamon, and cook in the preheated water bath for 20 minutes. 5. Serve the apples with ice-cream or vanilla sauce. Nutrition per serving: Calories: 50 Protein: 0 g Fats: 0 g Carbs: 13 g

Poached Sugar Plums Time to prepare: 10 min Time to cook: 20 min Servings: 4 You will need: 8 ripe plums, halved, stone removed 1/5 cup sugar 1 tsp ground cinnamon Directions: 1. Set your cooking device to 158 degrees F. 2. In a small bowl, mix the sugar with the cinnamon. 3. Carefully put the halved plums into the vacuum bag, sprinkle them with the sugar-cinnamon mixture, and cook in the preheated water bath for 20 minutes. 4. Serve the plums with vanilla ice-cream. Nutrition per serving: Calories: 35 Protein: 0 g Fats: 0 g Carbs: 9 g

Tangerine Ice Cream Time to prepare: 10 min Time to cook: 30 min + 24 h Servings: 6 You will need: 1 cup mandarin (only juice and pulp) 2 cups heavy cream 6 fresh egg yolks 1/2 cup milk 1/2 cup white sugar 1/4 cup sweet condensed milk A pinch of salt Directions: 1. In a big bowl, combine all ingredients and whisk well until even. 2. Carefully pour the mixture into the vacuum bag and seal it. 3. Cook for 30 minutes in the water bath, previously preheated to 185 degrees F. 4. When the time is up, quick chill the vacuum bag without opening it. To do this, put it into big bowl or container, filled with ice and water. 5. Refrigerate the vacuum bag with ice-cream for 24 hours. 6. Carefully transfer the mixture to an ice-cream machine and cook according to the instructions. Nutrition per serving: Calories: 144 Protein: 3 g Fats: 8 g Carbs: 17 g

Citrus Confit Time to prepare: 10 min Time to cook: 1 h Servings: 10-15 You will need: 2 lemons, sliced and cut into quarters 1 orange, sliced and cut into quarters 1 lime, sliced and cut into quarters 1/2 cup sugar 1/2 cup salt Directions: 1. In a big bowl, combine all ingredients and mix well, making sure that fruits are evenly covered with salt and sugar. 2. Carefully put the mixture into the vacuum bag and seal it. 3. Cook for 1 hour in the water bath, previously preheated to 185 degrees F. 4. This confit is very rich in vitamins and can be stored in the fridge for at least 1 month. Nutrition per serving: Calories: 90 Protein: 1 g Fats: 2 g Carbs: 17 g

Raspberry Compote Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 cups raspberries 1 lemon zest 1 orange zest 1 tbsp white sugar Directions: 1. Put the ingredients into the vacuum bag and seal it. 2. Cook for 1 hour in the water bath, previously preheated to 185 degrees F. 3. Serve over ice cream or cake. Nutrition per serving: Calories: 106 Protein:2 g Fats: 1 g Carbs: 25g

Strawberry Jam Time to prepare: 10 min Time to cook: 1 h 30 min Servings: 10 You will need: 2 cups strawberries, coarsely chopped 1 cup white sugar 2 tbsp orange juice Directions: 4. Put the ingredients into the vacuum bag and seal it. 5. Cook for 1 hour 30 min in the water bath, previously preheated to 180 degrees F. 6. Serve over ice cream or cheese cake, or store in the fridge in an airtight container. Nutrition per serving: Calories: 50 Protein: 0 g Fats: 0 g Carbs: 13 g

Peach and Orange Jam Time to prepare: 10 min Time to cook: 2 h Servings: 10 You will need: 2 cups peaches, coarsely chopped 1 1/2 cup white sugar 1 cup water Zest and juice of 1 orange Directions: 1. Put the ingredients into the vacuum bag and seal it. 2. Cook for 2 hours in the water bath, previously preheated to 190 degrees F. 3. Serve over ice cream or cake, or store in the fridge in an airtight container. Nutrition per serving: Calories: 50 Protein: 0 g Fats: 0 g Carbs: 14 g

Blueberry Jam Time to prepare: 10 min Time to cook: 1 h 30 min Servings: 10 You will need: 2 cups blueberries 1 cup white sugar 2 tbsp lemon juice Directions: 1. Preheat the water bath to 180 degrees F. 2. Put the ingredients into the vacuum bag and seal it. 3. Cook for 1 hour 30 min in the water bath. 4. Serve over ice cream or cake, or store in the fridge in an airtight container. Nutrition per serving: Calories: 50 Protein: 0 g Fats: 0 g Carbs: 13 g

Chapter 6: Fish Salmon Gravlox Time to prepare: 30 min Time to cook: 1 h Servings: 8 You will need: 8 salmon fillets 4 tbsp sugar 4 tbsp salt Directions: 1. Preheat your cooking machine to 104 degrees F. 2. In a small bowl, mix the sugar with salt. 3. Season the salmon with the mixture and set aside for half an hour. 4. Rinse the salmon fillets and place them into the vacuum bag. 5. Seal it, setting the timer for 1 hour. 6. Serve immediately with toasted bread and cream cheese. Nutrition per serving: Calories: 260 Protein: 35 g Fats: 11 g Carbs: 7 g

Salmon Teriyaki Time to prepare: 30 min Time to cook: 1 h Servings: 8 You will need: 8 salmon fillets 8 tbsp Teriyaki sauce Directions: 1. Preheat your cooking machine to 104 degrees F. 2. Evenly cover the salmon fillets with the Teriyaki sauce set aside for half an hour. 3. Place the fillets in the vacuum bag. 4. Seal it, setting the timer for 1 hour. 5. Serve immediately with steamed white rice. Nutrition per serving: Calories: 277 Protein: 35 g Fats: 5 g Carbs: 9 g

Ginger Salmon Time to prepare: 1 h Time to cook: 40 min Servings: 2 You will need: 2 salmon fillets 2 tbsp soy sauce 1 tbsp liquid honey 1 tbsp sesame oil 1 tbsp ginger root, minced Chili pepper to taste Directions: 1. Put all ingredients into the vacuum bag and set aside for 1 hour to marinate. 2. In the meantime, preheat the water bath to 125 degrees F. 3. Seal the bag and set the timer for 30 minutes. 4. When the time is up, you can serve salmon immediately, or sear it on both sides in a cast iron skillet until it browns a bit and then serve over rice, pouring the juices from the bag over the rice. Nutrition per serving: Calories: 277 Protein: 35 g Fats: 5 g Carbs: 9 g

Salmon in Orange & Butter Sauce Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: For the salmon: 2 salmon steaks Salt to taste 1 tbsp olive oil For the butter sauce 1 cup water 1 shallot, finely chopped 1/3 cup freshly squeezed orange juice 1 tbsp lemon juice A pinch of salt and sugar 2 tbsp butter Directions: 1. Rub the fish with salt and put it into the vacuum bag together with olive oil. 2. Preheat the water bath to 115 degrees F. 3. Seal the bag and set the timer for 25 minutes. 4. In the meantime, cook the butter sauce. 5. In a small saucepan, combine water, juices, chopped shallot, salt and pepper. Bring to boil and simmer over medium heat until the amount of liquid is reduced to about 4 tbsp. 6. Mix in the butter, pour over the salmon and serve. Nutrition per serving: Calories: 409 Protein: 45 g Fats: 26g Carbs: 8 g

Oriental Soy & Ginger Fish Time to prepare: 10 min Time to cook: 20 min Servings: 2 You will need: 2 medium cod fillets 1/3 cup sugarfree soy sauce 2 tbsp peanut oil 2 tbsp sesame oil 2 tbsp ginger root, grated 2 garlic cloves, minced Directions: 1. In a small pan, saute ginger and garlic in peanut oil until lightly golden. 2. Preheat the water bath to 135 degrees F. 3. Put the fish, the sautéed ginger and garlic and the rest of the ingredients in the vacuum bag. 4. Seal the bag and set the timer for 20 minutes. Nutrition per serving: Calories: 361 Protein: 40 g Fats: 9 g Carbs: 2 g

Cod in Hollandaise Sauce Time to prepare: 10 min Time to cook: 20 min Servings: 2 You will need: 2 medium cod fillets 2 tbsp olive oil Salt and pepper to taste Sous Vide Hollandaise sauce Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the cod fillets with salt and pepper and put the fish and olive oil into the vacuum bag. 3. Seal the bag and set the timer for 20 minutes. 4. Serve with the Sous Vide Hollandaise sauce. Nutrition per serving: Calories: 544 Protein: 30 g Fats: 26 g Carbs: 40 g

Lemon Cod with Garlic and Capers Time to prepare: 30 min Time to cook: 30 min Servings: 2 You will need: 2 medium cod fillets 2 tbsp olive oil Salt and pepper to taste 2 tbsp lemon juice 2 tbsp marinated capers 4 garlic cloves, coarsely chopped Directions: 1. Rub the cod fillets with salt, pepper and lemon juice, put the fish into the vacuum bag and set aside for 30 minutes to marinate. 2. Preheat the water bath to 135 degrees F. 3. Add the capers, olive oil and garlic cloves to the vacuum bag. 4. Seal the bag and set the timer for 30 minutes. Nutrition per serving: Calories: 170 Protein: 27 g Fats: 6 g Carbs: 2 g

Spicy Cobbler Time to prepare: 30 min Time to cook: 30 min Servings: 2 You will need: 2 medium cobbler fillets 2 tbsp unsalted butter, softened 2 garlic cloves, minced 1 tsp red chili paste 1 tbsp fresh lemon juice A pinch of salt Directions: 1. In a small bowl, combine the softened butter with garlic, chili paste, salt and lemon juice. 2. Rub the cobbler fillets with the butter mixture and set aside. 3. In the meantime, preheat the water bath to 145 degrees F. 4. Seal the bag and set the timer for 30 minutes. Nutrition per serving: Calories: 544 Protein: 30 g Fats: 26 g Carbs: 40 g

Blue Cheese Fish Time to prepare: 10 min Time to cook: 20 min Servings: 2 You will need: 2 medium fish fillets of your choice (salmon, cod, trout or other) 2 tbsp olive oil Salt and pepper to taste Sous Vide Blue Cheese sauce Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the fish fillets with salt and pepper and put the fish and olive oil into the vacuum bag. 3. Seal the bag and set the timer for 20 minutes. 4. Serve with the Sous Vide Blue Cheese sauce. Nutrition per serving: Calories: 544 Protein: 30 g Fats: 26 g Carbs: 40 g

Trout in White Wine Time to prepare: 10 min Time to cook: 40 min Servings: 2 You will need: For the fish 2 medium trout fillets 2 tbsp olive oil Salt and pepper to taste For the sauce 1 cup dry white wine 1 cup heavy cream 1 onion, chopped Salt and pepper to taste 1 tsp lemon juice Directions: 1. Preheat the water bath to 120 degrees F. 2. Rub the trout fillets with salt and pepper and put the fish and olive oil into the vacuum bag. 3. Seal the bag and set the timer for 30 minutes. 4. In the meantime, prepare the wine sauce. 5. Combine the wine, chopped onion, salt and pepper in a pan and reduce over medium hit. 6. Mix in the heavy cream. 7. Serve the trout fillets with the sauce, sprinkled with lemon juice. Nutrition per serving: Calories: 352 Protein: 35 g Fats: 22 g Carbs: 1 g

Trout with Pesto & Lemon Juice Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: 2 medium fish fillets of your choice (salmon, cod, trout or other) 2 tbsp olive oil Salt and pepper to taste 4 tbsp Pesto sauce 2 tbsp lemon juice Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the trout fillets with salt, pepper and pesto sauce, and put the fish and olive oil into the vacuum bag. 3. Seal the bag and set the timer for 30 minutes. 4. Serve sprinkled with lemon juice. Nutrition per serving: Calories: 352 Protein: 35 g Fats: 22 g Carbs: 1 g

Sea Bass Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: 2 medium sea bass fillets 1 tbsp olive oil Salt and pepper to taste 1 tbsp lime juice Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the sea bass fillets with salt, pepper and olive oil, and put the fish into the vacuum bag. 3. Seal the bag and set the timer for 30 minutes. 4. Serve sprinkled with lime juice. Nutrition per serving: Calories: 331 Protein: 30 g Fats: 20 g Carbs: 9 g

Garlic & Herbs Cod Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: 2 medium cod fillets 2 garlic cloves, minced 1 tbsp fresh rosemary, chopped 1 tbsp fresh thyme, chopped 2 tbsp unsalted butter 1 tbsp olive oil Juice of 1 lemon Salt and pepper to taste Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the cod fillets with salt and pepper, and put them into the vacuum bag adding rosemary, thyme, butter, minced garlic and lemon juice. 3. Seal the bag and set the timer for 30 minutes. 4. When the time is up, sear the fish in a cast iron skillet in 1 tbsp olive oil on both sides and serve over white rice. Nutrition per serving: Calories: 250 Protein: 22 g Fats: 8 g Carbs: 18 g

Coconut Cream Sea Bass Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: For the fish 2 medium cod fillets 2 tbsp coconut milk Salt and pepper to taste For the sauce 1/2 cup coconut milk 1/2 cup chicken broth 1/2 tsp white sugar 1 tsp lime juice 2 slices ginger root Chopped cilantro for serving Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the sea bass fillets with salt, pepper, and coconut milk and put them into the vacuum bag. 3. Seal the bag and set the timer for 30 minutes. 4. While the fish is cooking, make the sauce. 5. Combine the chicken broth and coconut milk in a pan, and simmer for about 10 minutes over the medium heat. 6. Add the lime juice, sugar and ginger root, mix well and take the sauce off the heat. Close the pan with the lid and set aside for a couple of minutes. 7. Put the fish in bowls, pour the sauce over and serve topped with the freshly chopped cilantro. Nutrition per serving: Calories: 580 Protein: 22 g Fats: 15 g Carbs: 88 g

Thai Tom Yum Fish Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: 2 medium fish fillets (any white fish of your choice) 2 tbsp Tom Yum paste Fresh cilantro for serving 1 tbsp lime juice for serving Directions: 1. Preheat the water bath to 135 degrees F. 2. Rub the fillets with the Tom Yum paste, and put them into the vacuum bag. 3. Seal the bag and set the timer for 30 minutes. 4. Serve over white rice sprinkled with lime juice and topped with freshly chopped cilantro. Nutrition per serving: Calories: 200 Protein: 20 g Fats: 5 g Carbs: 14 g

Chapter 7: Seafood Butter Shrimps Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: 16 shrimps, peeled and deveined 1 shallot, minced 1 tbsp unsalted butter, melted 2 tsp thyme 1 tsp lemon zest, grated Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Put all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 25 minutes. 4. Serve immediately as an appetizer or tossed with penne pasta. Nutrition per serving: Calories: Protein: g Fats: g Carbs: g

Garlic Shrimps Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: 16 shrimps, peeled and deveined 1 shallot, minced 1 tbsp unsalted butter, melted 2 garlic cloves, minced Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Put all ingredients in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 25 minutes. 4. Serve immediately as an appetizer or tossed with penne pasta. Nutrition per serving: Calories: 202 Protein: 27 g Fats: 1 g Carbs: 9 g

Shrimps Cajun Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: 16 shrimps, peeled and deveined 1 shallot, minced 1 tbsp unsalted butter, melted 1 tbsp Cajun seasoning 2 garlic cloves, minced 1 tbsp lemon juice Freshly ground black pepper to taste 4 tbsp freshly chopped parsley Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Put all ingredients except parsley into the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 25 minutes. 4. Serve immediately as an appetizer garnished with the chopped parsley. Nutrition per serving: Calories: 133 Protein: 18 g Fats: 7 g Carbs: 1 g

Oriental Shrimp Salad Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: For the shrimps 16 shrimps, peeled and deveined 1 tbsp coconut oil 2 garlic cloves, minced Salt and pepper to taste For the salad 1/2 cup sliced shallot 1/2 cup chopped parsley For the dressing 1/2 cup mayo 4 tbsp lime juice 1 tsp ginger powder 1 tsp curry powder Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Put shrimp ingredients into the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 25 minutes. 4. In the meantime, cook the dressing. Whisk the dressing ingredients together in a bowl. 5. When the shrimps are ready, let them cool down and mix in the dressing, chopped parsley and sliced shallot. Nutrition per serving: Calories: 363 Protein: 23 g Fats: 13 g Carbs: 37 g

Butter Scallops Time to prepare: 10 min Time to cook: 30 min Servings: 4 You will need: 16 scallops Salt and pepper to taste 1 tbsp olive oil 1 tbsp butter Sous Vide Hollandaise sauce Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Remove the muscles from scallops and sprinkle them with salt and pepper. 3. Put the scallops into the vacuum bag, add olive oil. 4. Seal the bag, put it into the water bath and set the timer for 30 minutes. 5. When the scallops are ready, dry them with a paper towel and sear in 1 tbsp butter until golden on both sides. 6. Serve with hollandaise sauce. Nutrition per serving: Calories: 215 Protein: 7 g Fats: 9 g Carbs: 26 g

Shrimp Penne Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: 16 shrimps, peeled and deveined 1 tbsp lemon zest 3 tbsp lemon juice Salt and pepper to taste 2 tbsp butter Cooked penne pasta for 4 persons Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Put the shrimps into the vacuum bag, add butter and salt and pepper to taste. 3. Seal the bag, put it into the water bath and set the timer for 25 minutes. 4. Carefully pour the cooked shrimps together with all cooking liquid into a medium pot. 5. Add the lemon juice, lemon zest and 2 cups dry white wine to the pot. 6. Simmer the mixture until it thickens, pour the sauce over the cooked penne and serve. Nutrition per serving: Calories: 450 Protein: 19 g Fats: 17 g Carbs: 55 g

Lobster Provencal Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 4 lobster tails 10 tbsp butter 2 tbsp Provencal herbs Salt and pepper to taste 4 tbsp lemon juice for serving Directions: 1. Preheat your cooking machine to 135 degrees F. 2. Remove the shell from the lobster tails; sprinkle them with salt and pepper, season evenly with herbs. 3. Put the tails into the vacuum bag, add butter and seal the bag. 4. Set the timer for 1 hour. 5. Drizzle the cooked lobster tails with the cooking liquid, sprinkle each with 1 tbsp lemon juice and serve. Nutrition per serving: Calories: 260 Protein: 21 g Fats: 16 g Carbs: 8 g

Blue Cheese Lobster Tails Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 4 lobster tails, shells removed 10 tbsp butter Salt and pepper to taste Sous Vide Blue Cheese sauce for serving Directions: 1. Preheat your cooking machine to 135 degrees F. 2. Sprinkle the lobster tails with salt and pepper. 3. Put the tails into the vacuum bag and add the butter. 4. Seal the bag and set the timer for 1 hour. 5. Drizzle the cooked lobster tails with the cooking liquid and serve with Sous Vide Blue Cheese sauce. Nutrition per serving: Calories: 260 Protein: 21 g Fats: 16 g Carbs: 8 g

Lobster Roll Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 2 lobster tails, shells removed 2 tbsp butter Salt and pepper to taste 4 tbsp mayo 1 tbsp lemon juice 4 big salad leaves 4 hot dog buns Directions: 1. Preheat your cooking machine to 135 degrees F. 2. Sprinkle the lobster tails with salt and pepper. 3. Put the tails into the vacuum bag and add the butter. 4. Seal the bag and set the timer for 1 hour. 5. When the time is up, carefully remove the cooked lobster tails, let them cool down a bit and chop them into bitesize pieces. 6. Mix the lobster pieces with mayo, sprinkle with lemon juice. 7. Put 1 big salad leave into each hot dog bun, lay the lobster mayo mixture on each leave and serve. Nutrition per serving: Calories: 260 Protein: 21 g Fats: 16 g Carbs: 8 g

Lobster Cajun Spaghetti Time to prepare: 10 min Time to cook: 25 min Servings: 4 You will need: 2 lobster tails, shell removed 1 shallot, minced 1 tbsp unsalted butter, melted 1 tbsp Cajun seasoning 2 garlic cloves, minced 4 tbsp lemon juice 1 tbsp lemon zest Salt and pepper to taste 2 cups dry white wine 4 tbsp freshly chopped parsley Cooked spaghetti (for 4 persons) Directions: 1. Preheat your cooking machine to 135 degrees F. 2. Season the lobster tails with Cajun, salt and pepper, and put into the vacuum bag. Add shallots and butter. 3. Seal the bag, put it into the water bath and set the timer for 1 hour. 4. Carefully chop the cooked lobster tails into bite-size pieces and pour them together with all cooking liquid into a medium pot. 5. Add the lemon juice, lemon zest and 2 cups dry white wine to the pot. 6. Simmer the mixture until it thickens, pour the sauce over the cooked penne and serve with chopped fresh parsley. Nutrition per serving: Calories: 450 Protein: 19 g Fats: 17 g Carbs: 55 g

Aromatic Shrimps Time to prepare: 10 min Time to cook: 30 min Servings: 2 You will need: 1 pound large shrimps, peeled and deveined 1 tsp olive oil Any aromatics of your choice Salt to taste 2 tbsp lemon juice (optional) Directions: 1. Preheat your cooking machine to 125 degrees F. 2. Season the shrimps with salt and put into the vacuum bag. 3. Add 1 tsp olive oil and aromatics. 4. Seal the bag, put it into the water bath and set the timer for 30 minutes. 5. Serve with any sauce of your choice or sprinkled with lemon juice. Nutrition per serving: Calories: 202 Protein: 27 g Fats: 1 g Carbs: 9 g

Drunken Mussels Time to prepare: 10 min Time to cook: 15 min Servings: 2 You will need: 2 pounds mussels in their shells 1 cup dry white wine 2 garlic cloves, chopped 4 tbsp butter Salt to taste Directions: 1. Preheat your cooking machine to 194 degrees F. 2. Season the mussels with salt and put into the vacuum bag. 3. Reduce the air in the bag to 30% (70% of vacuum) otherwise the shell won’t open. 4. Add dry white wine, garlic cloves and butter 5. Seal the bag, put it into the water bath and set the timer for 15 minutes. 6. Serve sprinkled with lemon juice. Nutrition per serving: Calories: 370 Protein: 18 g Fats: 25 g Carbs: 18 g

Garlic Squid Time to prepare: 10 min Time to cook: 2 h Servings: 4 You will need: 4 small clean squids 2 garlic cloves, chopped 2 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your cooking machine to 140 degrees F. 2. Season the squid with salt and put into the vacuum bag. 3. Add olive oil and chopped garlic 4. Seal the bag, put it into the water bath and cook for 2 hours. 5. Serve sprinkled with lemon juice. Nutrition per serving: Calories: 170 Protein: 19 g Fats: 7 g Carbs: 8 g

Hong Kong Style Squid with Teriyaki Sauce Time to prepare: 10 min Time to cook: 2 h Servings: 4 You will need: 4 small clean squids 2 garlic cloves, chopped 4 tbsp olive oil 4 tbsp Teriyaki sauce 1 tbsp sesame seeds Salt and pepper to taste Directions: 1. Preheat your cooking machine to 140 degrees F. 2. Season the squid with salt and put into the vacuum bag. 3. Add 2 tbsp olive oil and chopped garlic 4. Seal the bag, put it into the water bath and cook for 2 hours. 5. Preheat 2 tbsp olive oil in the skillet, pour the Teriyaki sauce and sear the squids on medium to high heat from both sides until brown. 6. Serve sprinkled with sesame seeds. Nutrition per serving: Calories: 170 Protein: 19 g Fats: 7 g Carbs: 8 g

Seafood Mix with Tomato, Wine and Parsley Time to prepare: 10 min Time to cook: 2 h Servings: 4 You will need: 2 pounds seafood mix, thawed 1 cup tomatoes in own juice, diced 1/2 cup dry white wine 1 bay leaf 1 tsp dried oregano 2 garlic cloves, minced 2 tbsp olive oil Salt and pepper to taste Lemon juice for sprinkling Chopped parsley for sprinkling Directions: 1. Preheat your cooking machine to 140 degrees F. 2. Sprinkle the thawed seafood mix with salt and pepper and put it into the vacuum bag adding tomatoes, bay leaf, dried oregano, garlic, olive oil and white wine. 3. Seal the bag, put it into the water bath and cook for 2 hours. 4. Serve over rice sprinkled with freshly chopped parsley and lemon juice. Nutrition per serving: Calories: 370 Protein: 18 g Fats: 25 g Carbs: 18 g

Chapter 8: Chicken Curry Chicken & Bacon Wraps Time to prepare: 10 min Time to cook: 7 h Servings: 6 You will need: 4 pounds bacon, sliced 8 pound chicken breast, cut into 6 pieces 1 tbsp unsalted butter 1 tbsp ground curry 2 tbsp lemon juice Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 160 degrees F 2. Season the chicken pieces with curry, salt and pepper. 3. Wrap each piece in sliced bacon, sprinkling each with fresh lemon juice. 4. Carefully put the pieces into the vacuum bag. 5. Seal the bag removing the air as much as possible and set the cooking time for 7 hours. 6. Serve warm. Nutrition per serving: Calories: 210 Protein: 9 g Fats: 13 g Carbs: 18 g

Honey Turkey & Bacon Wraps Time to prepare: 10 min Time to cook: 7 h Servings: 6 You will need: 4 pounds bacon, sliced 8 pound turkey fillet, cut into 6 pieces 1 tbsp unsalted butter 1 tbsp ground paprika 2 tbsp oregano 1 tbsp liquid honey 2 tbsp lemon juice Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 160 degrees F 2. Season the turkey slices with paprika, oregano, salt and pepper. 3. Wrap each piece in sliced bacon, sprinkling each with honey and fresh lemon juice. 4. Carefully put the wraps into the vacuum bag. 5. Seal the bag removing the air as much as possible and set the cooking time for 7 hours. 6. Serve warm. Nutrition per serving: Calories: 210 Protein: 9 g Fats: 13 g Carbs: 18 g

Chicken Meatballs with Herbs and Tomato Sauce Time to prepare: 10 min Time to cook: 2 h Servings: 6 You will need: 8 pounds ground chicken 1 tbsp unsalted butter 2 tbsp tomato sauce 3 tbsp dried oregano 1 big egg Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 142 degrees F. 2. In a big bowl, combine the ground chicken with egg, butter, salt, pepper and oregano. Mix well until even. 3. Make 6 meatballs. 4. Carefully put the balls into the vacuum bag and add the tomato sauce. 5. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 2 hours. 6. Serve warm with white rice or mashed potato. Nutrition per serving: Calories: 214 Protein: 17 g Fats: 14 g Carbs: 4 g

Turkey Curry Meatballs Time to prepare: 10 min Time to cook: 2 hours Servings: 6 You will need: 8 pounds ground turkey 1 tbsp unsalted butter 2 tbsp curry powder 1 big egg Salt and pepper to taste Chopped parsley for serving Directions: 1. Preheat your Sous Vide machine to 142 degrees F. 2. In a big bowl, combine the ground turkey with egg, butter, salt, pepper and curry powder. Mix well until even. 3. Make 6 meatballs. 4. Carefully put the balls into the vacuum bag. 5. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 2 hours. 6. Serve warm with white rice garnished with freshly chopped parsley. Nutrition per serving: Calories: 214 Protein: 17 g Fats: 14 g Carbs: 4 g

Duck Leg Confit Time to prepare: 10-12 hours Time to cook: 12 h 10 min Servings: 2 You will need: 2 duck legs 1 tbsp dried thyme 2 big bay leaves, crushed 6 tbsp duck fat Salt and pepper to taste Cranberry sauce for serving Directions: 1. Preheat your Sous Vide machine to 167 degrees F. 2. Mix the bay leaves with salt, pepper and thyme, and season the duck legs with the mixture. 3. Refrigerate overnight. 4. In the morning, rinse the legs with cold water and carefully put them into the vacuum bag. 5. Add 4 tbsp duck fat, seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 12 hours. 6. Before serving, roast the legs in 2 remaining tbsp of duck fat until crispy. 7. Serve with cranberry sauce. Nutrition per serving: Calories: 470 Protein: 34 g Fats: 37 g Carbs: 15 g

Caramelized Chicken Teriyaki Time to prepare: 10 min Time to cook: 1 h 40 min Servings: 2 You will need: 2 chicken fillets 1 tbsp ginger juice 3 tsp sugar 1/2 tsp salt 2 tbsp Japanese Sake 2 tbsp unsweetened soy sauce Directions: 1. In a small bowl, mix the ginger juice with salt and 1 tsp sugar. 2. Rub the chicken and leave it overnight to marinate. 3. In the morning, carefully put the chicken into the vacuum bag and preheat your sous vide machine to 140 degrees F. 4. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 1 hour 30 minutes. 5. Mix 2 tsp sugar with sake and soy sauce and boil in a small skillet or saucepan until the sauce thickens a bit. 6. Pour half of the sauce over the cooked chicken breasts and torch the glaze until it caramelizes. 7. Chop the fillets and serve over white rice, drizzling with the remaining liquid half of the sauce. Nutrition per serving: Calories: 490 Protein: 58 g Fats: 18 g Carbs: 32 g

Simple Chicken Breast Time to prepare: 10 min Time to cook: 3 h Servings: 2 You will need: 2 chicken breast fillets 2 tbsp unsalted butter Salt and pepper to taste 1 garlic clove, halved Directions: 1. Preheat your sous vide machine to 145 degrees F. 2. Carefully put the chicken breasts into the vacuum bag. Add the butter, salt, pepper and halved garlic cloves and seal the bag removing the air as much as possible. 3. Put it into the water bath and set the cooking time for 3 hours. 4. Serve with any siding and sauces of your choice. This is a really basic recipe, so practically everything will work amazingly! Nutrition per serving: Calories: 171 Protein: 32 g Fats: 4 g Carbs: 0.2 g

Chicken Breast with Lemon and French Herbs Time to prepare: 10 min Time to cook: 3 h 20 min Servings: 2 You will need: 2 chicken breast fillets Salt and pepper to taste 1 tsp olive oil For the sauce: 1 onion, sliced 2 garlic cloves, minced 1 tbsp olive oil 1 tbsp unsalted butter 1 cup button mushrooms, coarsely chopped 2 tbsp white wine 1/2 cup chicken broth 1 cup cream Salt and pepper to taste Directions: 1. Preheat your sous vide machine to 145 degrees F. 2. Carefully put the chicken breasts into the vacuum bag. Add the butter, salt, pepper and halved garlic cloves and seal the bag removing the air as much as possible. 3. Put it into the water bath and set the cooking time for 3 hours. 4. While the chicken is cooking, make the sauce. 5. Heat olive oil in a medium skillet, and cook the chopped onion for about 2-3 minutes. 6. Add the butter and minced garlic and cook for 2 more minutes. 7. Add the chopped mushrooms and cook at the medium heat until the liquid evaporates. 8. Add the white wine, cook until the liquid almost evaporates and add the chicken broth and cream.

9. Continue cooking until the sauce thickens, add salt and pepper if needed. Set the sauce aside. 10. Remove the cooked chicken from the sous vide machine and roast it in a skillet on both sides until light brown. Add the sauce and wait just till it heats to the desired temperature. 11. Serve with mashed potato. Nutrition per serving: Calories: 171 Protein: 32 g Fats: 4 g Carbs: 0.2 g

Chicken Breast with Mushroom Sauce Time to prepare: 10 min Time to cook: 3 h 20 min Servings: 2 You will need: 2 chicken breast fillets 2 tbsp lemon juice Salt and pepper to taste French herbs seasoning to taste 1 tsp olive oil 1 tsp butter Directions: 1. In a small saucepan, mix the olive oil with the lemon juice and the herbs and set aside for an hour to marinate. 2. Preheat your sous vide machine to 145 degrees F. 3. Carefully put the chicken breasts into the vacuum bag and seal it removing the air as much as possible. 4. Put it into the water bath and set the cooking time for 3 hours. 5. Heat 1 tsp butter in a frying pan and sear the cooked fillets for about 1 minute on each side until golden. Nutrition per serving: Calories: 235

Protein: 29 g Fats: 8 g Carbs: 11 g

Italian Chicken Marsala Time to prepare: 10 min Time to cook: 2 h 20 min Servings: 2 You will need: 4 chicken breast fillets, bones and skin removed Salt and pepper to taste 1 cup all-purpose flour 1 tbsp olive oil 1 pound porcini mushrooms, chopped 1 cup dry red wine 1 cup chicken broth 3 tbsp freshly chopped parsley Directions: 1. Preheat your sous vide machine to 140 degrees F. 2. Carefully put the chicken breasts sprinkled with salt and pepper into the vacuum bag, and seal it removing the air as much as possible. 3. Put it into the water bath and set the cooking time for 2 hours. 4. When the time is up, remove the chicken breasts from the bag, dry them with kitchen towels and dredge them in the flour. 5. Heat olive oil in cast iron skillet and brown the fillets over the medium heat until golden. Set aside. 6. Put the chopped mushrooms in the skillet and saute for 5 minutes. Add the wine and chicken broth, simmer for 10 minutes. 7. Pour the sauce over the chicken breasts and serve sprinkled with the freshly chopped parsley. Nutrition per serving: Calories: 353 Protein: 34 g Fats: 12 g

Carbs: 15 g

Chapter 9. Lamb Lamb Shank Cooked in Red Wine Time to prepare: 10 min Time to cook: 48 h Servings: 10 You will need: 1 lamb shank 2 sprigs thyme 2 tbsp olive oil 1/2 cup dry red wine Salt and pepper to taste Directions: 1. Preheat the water bath to 144 degrees F. 2. Sprinkle the lamb shank with salt and pepper. Put it into the vacuum bag together with other ingredients and seal it. 3. Set the cooking timer for 48 hours. 4. Serve with mashed potato, pouring 3-4 tbsp of cooking juices over before serving. Nutrition per serving: Calories: 673 Protein: 34 g Fats: 38 g Carbs: 18 g

Lamb Chops with Honey Mustard Sauce Time to prepare: 10 min Time to cook: 3 h 10 min Servings: 4 You will need: For the lamb 4 lamb chops 4 rosemary sprigs 4 tbsp olive oil Salt and pepper to taste For the sauce 4 tbsp Dijon Mustard 1 tsp liquid honey 1 tbsp lemon juice Directions: 1. Preheat your Sous Vide machine to 145 degrees F. 2. Season the lamb shank with salt and pepper. 3. Put the lamb into the bag, add 2 tbsp olive oil and 1 rosemary sprig on each chop. 4. Remove the air and cook for 3 hours. 5. When the time is up, preheat the remaining 2 tbsp olive oil in a cast iron skillet and sear the chops over high heat for about 30 seconds on each side until golden. 6. Whisk the mustard with liquid honey and lemon juice, pour the sauce over the chops and serve. Nutrition per serving: Calories: 301 Protein: 20 g Fats: 22 g Carbs: 5 g

Lamb Shank with Wine Sauce and Rosemary Time to prepare: 10 min Time to cook: 48 h Servings: 10 You will need: 1 lamb shank 2 sprigs rosemary 2 tbsp olive oil 1/2 cup dry red wine Salt and pepper to taste Directions: 1. Preheat the water bath to 144 degrees F. 2. Sprinkle the lamb shank with salt and pepper. Put the lamb, rosemary, olive oil into the vacuum bag and seal it. 3. Set the cooking timer for 48 hours. 4. When the time is up, carefully open the bag and pour the cooking juices into a pan. 5. Bring the sauces to boil and remove the scums from the top of the liquid with a spoon. 6. Add the red wine and simmer until the liquid reduces to the sauce. 7. Pour the sauce over the lamb, the siding and serve. Nutrition per serving: Calories: 673 Protein: 34 g Fats: 38 g Carbs: 18 g

Lamb Shoulder Time to prepare: 10 min Time to cook: 8 h Servings: 10 You will need: 2 pounds lamb shoulder, bones removed 1 garlic clove 2 tbsp olive oil 2 rosemary sprigs Salt and pepper to taste Directions: 1. Preheat the water bath to 180 degrees F. 2. Season the lamb shank with salt and pepper. 3. Put the lamb into the vacuum bag, adding rosemary sprigs, olive oil and garlic. 4. Seal the bag. 5. Set the cooking timer for 8 hours. 6. Serve with boiled potatoes pouring the cooking juices over. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Sliced Lamb Shoulder with Jalapeno Sauce Time to prepare: 10 min Time to cook: 8 h Servings: 10 You will need: 2 pounds lamb shoulder, bones removed 1 garlic clove 2 tbsp olive oil Salt and pepper to taste Sous Vide Jalapeno Sauce Directions: 1. Preheat the water bath to 180 degrees F. 2. Season the lamb shank with salt and pepper. 3. Put the lamb into the vacuum bag, adding olive oil and garlic. 4. Seal the bag. 5. Set the cooking timer for 8 hours. 6. Slices the cooked shoulder and serve it with the Sous Vide jalapeno sauce. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Plain Lamb Shank with Cranberry Sauce Time to prepare: 10 min Time to cook: 48 h Servings: 10 You will need: 1 lamb shank 2 tbsp olive oil 2 garlic cloves, coarsely chopped Salt and pepper to taste Sous Vide cranberry sauce Directions: 1. Preheat the water bath to 144 degrees F. 2. Sprinkle the lamb shank with salt and pepper. Put it into the vacuum bag together with olive oil and garlic. 3. Seal the bag. 4. Set the cooking time for 48 hours. 5. Serve with boiled potato and Sous Vide cranberry sauce. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Leg of Lamb with Smoked Paprika Time to prepare: 10 min Time to cook: 10 h 20 min Servings: 6 You will need: 3 pounds lamb leg, bones removed 2 garlic cloves 1 tsp ground smoked paprika 2 tbsp dried oregano 1 garlic clove, minced 2 tbsp olive oil Salt and pepper to taste Juice of 1 lemon Directions: 1. Preheat your Sous Vide machine to 134 degrees F. 2. Prepare the seasoning: whisk together the minced garlic, olive oil, smoked paprika, salt, pepper and oregano. 3. Spread the mixture evenly over the lamb. 4. Put the lamb into the bag, remove the air and cook for 10 hours. 5. When the time is up, place the lamb under the preheated grill for 4-5 minutes just until it becomes crispy. 6. Slice the cooked lamb and serve it sprinkled with lemon juice. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Garlic & Butter Lamb Chops Time to prepare: 10 min Time to cook: 3 h 20 min Servings: 4 You will need: For the lamb 4 lamb chops 4 thyme sprigs 2 tbsp olive oil Salt and pepper to taste For searing 2 tbsp butter, melted 1 garlic clove, minced Directions: 1. Preheat your Sous Vide machine to 145 degrees F. 2. Season the lamb shank with salt and pepper. 3. Put the lamb into the bag; add 2 tbsp olive oil and 1 thyme sprig on each chop. 4. Remove the air and cook for 3 hours. 5. When the time is up, combine the melted butter with the minced garlic, and coat each cooked chop with the butter-garlic mixture. 6. Sear each chop in the preheated cast iron skillet for 20 seconds on each side until golden. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Party Lamb Dips with Lime Time to prepare: 3 h Time to cook: 6 h 10 min Servings: 4 You will need: For the lamb 10 lamb short ribs Zest of 1 lime Juice of 1 lime 2 garlic cloves, minced 4 tbsp olive oil Salt and pepper to taste 2 tbsp ground paprika For the sauce Any preferred Sous Vide sauce Directions: 1. Whisk together the lime juice, lime zest, minced garlic, olive oil, salt and pepper. 2. Rub the mixture into the ribs and leave for 2-3 hours to marinate. 3. Preheat your Sous Vide machine to 174 degrees F. 4. Put the lamb in the bag together with the marinade 5. Seal the bag and set the timer for 6 hours. 6. 30 minutes before the time is up, preheat the oven to 428 degrees F. 7. Cook the ribs in the preheated oven for 5 minutes until crispy. 8. Serve on a plate with any preferred Sous Vide sauce. Nutrition per serving: Calories: 230 Protein: 20 g Fats: 13 g Carbs: 7 g

Glazed Lamb Leg Time to prepare: 10 min Time to cook: 24 h Servings: 4 You will need: 1 lamb leg 2 tbsp tomato paste 2 cups balsamic vinegar 4 garlic cloves 4 thyme sprigs Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 167 degrees F. 2. Combine the vinegar and tomato paste in a medium pan and reduce the mixture until thick over the medium heat. 3. Rub salt and pepper into the leg, pour the sauce over it. 4. Put the leg into the vacuum bag. 5. Add thyme and garlic cloves 6. Seal the bag and set the timer for 24 hours. 7. When the time is up, carefully open the bag, remove the leg and pour the cooking juices into a pan. 8. Reduce the liquid over medium heat until thick, mixing it carefully with a spoon and making sure it does not burn. 9. Pour the sauce over the leg and serve. Nutrition per serving: Calories: 239 Protein: 17 g Fats: 23 g Carbs: 10 g

Chapter 10. Beef Beef Tenderloin Time to prepare: 10 min Time to cook: 2 h 10 min Servings: 1 You will need: 1 beef tenderloin 2 garlic cloves, minced 1/2 tbsp dried rosemary 1/2 tbsp dried thyme 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your cooking machine to 133 degrees F. 2. Season the meat with salt and pepper to taste. Then grease it with the olive oil on both sides and add the herbs. 3. Carefully place the meat into the vacuum bag. 4. Seal the bag and set the cooking time for 2 hours. 5. Remove the meat from the bag, dry it setting the oily herbs and garlic mixture from the bag. 6. Heat 1 tbsp olive oil in the skillet and roast the cooked piece of meat for about 1 minute on each side. 7. Serve hot garnished with the reserved mixture Nutrition per serving: Calories: 276 Protein: 20 g Fats: 21 g Carbs: 0 g

Striploin Steak Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 1 You will need: 1 strip steak 2 garlic cloves, minced 1/2 tbsp dried rosemary 1/2 tbsp dried thyme 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your cooking machine to 129 degrees F. 2. Season the strip steak with salt and pepper to taste. Then grease it with the olive oil on both sides and add the herbs. 3. Put the steak into a plastic bag removing as much air as possible. 4. Seal it and set the cooking time for 1 hour. 5. Remove the meat from the bag, dry it setting the oily herbs and garlic mixture from the bag. 6. Heat 1 tbsp olive oil in the skillet and roast the cooked piece of meat for about 1 minute on each side. 7. Serve hot garnished with the reserved mixture. Nutrition per serving: Calories: 225 Protein: 23g Fats: 10 g Carbs: 0 g

Beef Burgers Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 1 You will need: 10 pounds minced beef 2 buns for hamburgers 2 slice Cheddar cheese 8 slices marinated cucumbers 2 tbsp Dijon mustard 2 tbsp ketchup Salt and pepper to taste Directions: 1. Preheat your cooking machine to 137 degrees F. 2. Shape the minced beef into 2 putties, seasoning them with salt and pepper to taste. 3. Put them into a plastic bag removing as much air as possible. 4. Seal it and set the cooking time for 1 hour. 5. While the patties are cooking, toast the burger buns. 6. Remove the patties from the bag, dry them and roast on high heat for about 20-30 seconds on each side. 7. Assemble the burgers with Cheddar slices, mustard and ketchup and sliced marinated cucumbers and serve. Nutrition per serving: Calories: 280 Protein: 22 g Fats: 20 g Carbs: 40 g

Ribeye Steak in Mushroom Sauce Time to prepare: 10 min Time to cook: 2 h 10 min Servings: 1 You will need: 1 ribeye steak 1/2 tbsp dried rosemary 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 129 degrees F. 2. Season the ribeye steak with salt and pepper to taste. Then grease it with the olive oil on both sides and add the dried rosemary. 3. Put the steak into a plastic bag removing as much air as possible. 4. Place the bag into the water bath and set the cooking time for 2 hours. 5. Remove the meat from the bag, dry it and sear for about 1 minute on each side. 6. Serve hot with mashed potato and mushroom sauce. Nutrition per serving: Calories: 290 Protein: 25 g Fats: 30 g Carbs: 3 g

Butter Steak Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 1 You will need: 1 strip steak 1 tbsp olive oil Salt and pepper to taste 1 tbsp unsalted butter 1 bay leaf Directions: 1. Preheat your cooking machine to 129 degrees F. 2. Season the strip steak with salt and pepper to taste. Then grease it with the olive oil on both sides. 3. Put the steak into a plastic bag, add the bay leaf and remove as much air as possible. 4. Seal it and set the cooking time for 1 hour. 5. Remove the steak from the bag and dry it with paper towels. 6. Heat 1 tbsp butter in the skillet and wait till it stops bubbling. 7. Roast the steak for about 1 minute on each side. Nutrition per serving: Calories: 210 Protein: 25 g Fats: 16g Carbs: 34 g

Meatballs with Herbs and Tomato Sauce Time to prepare: 20 min Time to cook: 2 h Servings: 6 You will need: 8 pounds minced beef 1 garlic clove, minced 1 shallot, finely sliced 2 tbsp coriander 3 tbsp dried oregano 1 big egg 2 tbsp cranberry sauce Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 142 degrees F. 2. In a big bowl, combine the minced beef with egg, garlic, shallot, oregano, egg, salt and pepper. Mix well until even. 3. Make 6 meatballs. 4. Carefully put the balls into the vacuum bag. 5. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 2 hours. 6. Serve warm with cranberry sauce. Nutrition per serving: Calories: 283 Protein: 30 g Fats: 13 g Carbs: 11 g

Pumpkin Meatballs Time to prepare: 20 min Time to cook: 2 h Servings: 6 You will need: 1/2 cup fresh pumpkin, grated 8 pounds minced beef 1 garlic clove, minced 1 shallot, finely sliced 1 big egg Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 142 degrees F. 2. In a big bowl, combine the minced beef with the grated pumpkin, egg, garlic, shallot, salt and pepper. Mix well until even. 3. Make 6 meatballs. 4. Carefully put the balls into the vacuum bag. 5. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 2 hours. 6. Serve warm with a preferred sauce. Nutrition per serving: Calories: 283 Protein: 30 g Fats: 13 g Carbs: 11 g

Veal Cheeks in Red Wine Time to prepare: 20 min Time to cook: 8 h 10 min Servings: 6 You will need: 4 veal cheeks 1 shallot, finely sliced 2 celery sticks, diced 2 cups meat broth 1 carrot, diced 1 tsp dried basil 2 tbsp liquid honey 1 cup tomatoes in own juice, crushed 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your Sous Vide machine to 78 degrees F. 2. Season the cheeks with salt and paper and place them in the vacuum bag. 3. Heat the olive oil in the saucepan and saute shallot, carrot, celery and garlic for 3 minutes. 4. Add the red wine and cook until the liquid almost evaporates. 5. Add the crushed tomatoes and meat broth, and cook until the liquid is reduced by half. 6. When the sauce cools down, add it to the vacuum bag and seal it, removing the air. 7. Cook in the preheated water bath for 8 hours. 8. Serve hot over the baked potato. Nutrition per serving: Calories: 350 Protein: 15 g Fats: 24 g Carbs: 13 g

Beef Stroganoff Time to prepare: 20 min Time to cook: 1 h 20 min Servings: 2 You will need: 1 1/2 pounds beef loin 6 tbsp unsalted butter 1 cup button mushrooms, chopped 1 onion, finale chopped 3 tbsp all-purpose flour 1 cup beef broth 2 tbsp dry white wine 1 cup sour cream Rosemary sprigs Directions: 1. Preheat your Sous Vide machine to 136 degrees F. 2. Season the steaks with salt and paper and place them in the vacuum bag, putting a piece of butter and rosemary sprigs on top of each steak. 3. Seal the bag and cook the steaks in the preheated water bath for 1 hour. 4. In the meantime, heat 2 tbsp butter in a skillet and saute the chopped onion until translucent. 5. Add the mushrooms, salt and pepper to taste, and cook until the liquid evaporates. Set aside. 6. Sear the steaks in 1 tbsp butter. Set aside. 7. Add 2 tbsp butter and flour to the pan, mix it well with a spoon, add the stock, wine and cooked mushrooms. 8. Cook until the sauce thickens. Stir in the sour cream and serve the sauce with the chopped steak over mashed potato. Nutrition per serving: Calories: 361 Protein: 35 g

Fats: 16 g Carbs: 17 g

Beef Bourguignon Time to prepare: 20 min Time to cook: 24 h + 1 h Servings: 4 You will need: 1 1/2 pounds beef chunks 2 tbsp cornstarch 2 carrots, peeled and chopped 1 onion, peeled and sliced 2 garlic cloves, minced 1 cup water 1 tbsp beef stock 1 tbsp tomato paste 1 tsp dried thyme 1 bay leaf 4 tbsp unsalted butter 1 cup button mushrooms, chopped 2 tbsp flour 1 bottle dry red wine Directions: 1. Season the beef chunks with salt, pepper and cornstarch, tossing it gently to make sure the chunks are evenly coated. Put the chunks in the vacuum bag. 2. In a large skillet, heat the olive oil and sear the chunks for about 3 minutes until lightly browned. Transfer the beef to the vacuum bag. 3. Add carrot, garlic and onion to the skillet, add salt to taste and cook for about 10 minutes, stirring occasionally. Add the vegetables to the vacuum bag. 4. Finally, add a bottle of wine, tomato paste, beef broth and dried thyme to the bag, seal it and cook for 24 hours in the water bath preheated to 140 degrees F. 5. Heat a large skillet, combine 2 tbsp butter with the flour to form the paste.

6. Carefully open the bag and add the liquid to the paste, mixing well to avoid lumps. Simmer for about 5 minutes. 7. Add everything that is left in the bag, mix well with a spatula and serve over mashed potatoes or cauliflower puree. Nutrition per serving: Calories: 461 Protein: 34 g Fats: 17 g Carbs: 11 g

Chapter 11. Pork Roasted Sausages Time to prepare: 10 min Time to cook: 3 h 10 min Servings: 4 You will need: 1 pound pork sausages 1/2 tsp ground paprika 1/4 tsp ground chili 1 tsp oregano 1 tsp turmeric powder 1/2 tsp chili pepper 1 tbsp unsalted butter Salt and pepper to taste Directions: 1. Preheat your cooking machine to 155 degrees F. 2. Season the sausages with spices, making sure the sausages are evenly covered with spices. 3. Place the ingredients in the vacuum bag. 4. Seal it, setting the timer for 3 hours. 5. Melt 1 tbsp butter in the preheated skillet and roast each sausage until golden. 6. Serve hot. Nutrition per serving: Calories: 300 Protein: 19 g Fats: 25 g Carbs: 3 g

Ginger & Parsley Ham Time to prepare: 10 min Time to cook: 9 h Servings: 4 You will need: 2 pounds ham, sliced 1/2 tsp ground ginger 1 tsp sage 1 tbsp dried parsley 2 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat your cooking machine to 145 degrees F. 2. In a small bowl, mix the olive oil with spices. 3. Season the ham slices with the oil mixture, making sure the slices are evenly covered with it. 4. Place the ingredients in the vacuum bag. 5. Seal it, setting the timer for 9 hours. 6. Serve immediately. Nutrition per serving: Calories: 220 Protein: 30 g Fats: 9 g Carbs: 4 g

Japanese Style Pork Chops Time to prepare: 5 min Time to cook: 1 h 30 min Servings: 2 You will need: 2 pork rib chops 1 tbsp ginger juice 3 tsp sugar 1/2 tsp salt 2 tbsp Japanese Sake 2 tbsp unsweetened soy sauce Directions: 1. In a small bowl, mix the ginger juice with salt and 1 tsp sugar. 2. Rub the pork chops and leave them overnight to marinate. 3. In the morning, carefully put the chops into the vacuum bag and preheat your sous vide machine to 144 degrees F. 4. Seal the bag removing the air as much as possible, put it into the water bath and set the cooking time for 1 hour. 5. Mix 2 tsp sugar with sake and soy sauce and boil in a small skillet or saucepan until the sauce thickens a bit. 6. Pour half of the sauce over the cooked pork chops and torch the glaze until it caramelizes. 7. Serve the chops over plain white rice, drizzling with the remaining liquid half of the sauce. Nutrition per serving: Calories: 236 Protein: 15 g Fats: 14 g Carbs: 9 g

Rosemary Pork Time to prepare: 5 min Time to cook: 1h 30 min Servings: 2 You will need: 2 pork rib chops Salt and pepper to taste 1 tsp olive oil 2 rosemary sprigs Directions: 1. In a small bowl, mix salt and pepper to taste. 2. Rub the pork chops and leave them overnight to marinate. 3. In the morning, carefully rub the marinated chops with olive oil, put them into the vacuum bag and preheat your sous vide machine to 144 degrees F. 4. Add the rosemary sprigs to the bag and seal it removing the air as much as possible, put it into the water bath and set the cooking time for 1 hour. 5. Serve the chops over plain white rice or mashed potatoes. Nutrition per serving: Calories: 236 Protein: 15 g Fats: 14 g Carbs: 9 g

Roasted Garlic Pork Chops Time to prepare: 5 min Time to cook: 1h 10 min Servings: 2 You will need: 2 pork rib chops Salt and pepper to taste 1 tsp olive oil 2 tbsp unsalted butter 2 garlic cloves 1 small onion, finely chopped Directions: 1. In a small bowl, mix salt, pepper and the olive oil. 2. Rub the pork chops and put them into the vacuum bag. 3. Preheat your sous vide machine to 144 degrees F. 4. Add the garlic cloves and sliced onion to the bag and seal it removing the air as much as possible, put it into the water bath and set the cooking time for 1 hour. 5. Carefully dry the chops with the paper towels, removing the onion and garlic. 6. Heat 2 tbsp unsalted butter in a stainless steel skillet and roast the chops on both sides for about 40 seconds (until light brown). Nutrition per serving: Calories: 348 Protein: 30 g Fats: 6 g Carbs: 4 g

Pork Tenderloin with Shallots, Garlic and Herbs Time to prepare: 5 min Time to cook: 3 h 10 min Servings: 4 You will need: 1 pound pork tenderloin 5-6 rosemary sprigs 2 garlic cloves, coarsely chopped 2 shallots 1 tbsp olive oil Salt and pepper to taste Directions: 1. Preheat the water bath to 150 degrees F. 2. Rub the pork with salt and pepper and put it into the vacuum bag. 3. Add a half of rosemary sprigs, 1 garlic clove, 1 shallot to the bag. 4. Seal the bag and cook in the preheated water bath for 3 hours. 5. When the time is up, carefully remove the pork from the bag and sear it on both sides over the high heat in 1 tbsp olive oil until light brown. 6. Quickly add the remaining 1 garlic clove, 1 shallot, 3 rosemary sprigs and sear for 10 more seconds on each side. 7. Slice the pork and serve with mashed potatoes. Nutrition per serving: Calories: 236 Protein: 15 g Fats: 14 g Carbs: 9 g

BBQ Pork Time to prepare: 5 min Time to cook: 3 h 10 min Servings: 4 You will need: 1 pound pork tenderloin 2 garlic cloves, coarsely chopped 2 tbsp garlic powder 2 tbsp ground paprika Salt and pepper to taste 1 tbsp dried oregano 1/2 tsp liquid smoke 1/4 cup BBQ sauce Directions: 1. Preheat the water bath to 150 degrees F. 2. Mix salt, pepper, garlic powder, paprika and oregano in a bowl. 3. Rub the pork with the spice mixture and put it into the vacuum bag. 4. Add 1 garlic clove to the bag. 5. Seal the bag and cook in the preheated water bath for 3 hours. 6. When the time is up, carefully remove the pork from the bag and sear it on both sides over the high heat in 1 tbsp olive oil until light brown. 7. Slice the pork and serve with the BBQ sauce. Nutrition per serving: Calories: 236 Protein: 15 g Fats: 14 g Carbs: 9 g

Chili Pork Chops Time to prepare: 5 min Time to cook: 1 h 10 min Servings: 2 You will need: 2 pork rib chops 1 small onion, chopped 2 garlic cloves 2 tbsp Worcestershire sauce 1/2 tsp chili powder Salt and pepper to taste 1 tbsp unsalted butter 1 tbsp vegetable oil Directions: 1. In a small bowl, mix salt, pepper and chili powder. 2. Rub the pork chops and put them into the vacuum bag. 3. Preheat your sous vide machine to 144 degrees F. 4. Add the garlic cloves, chopped onion, Worcestershire sauce and olive oil to the bag and seal it. 5. Set the cooking time for 1 hour. 6. When the time is up, carefully dry the chops with the paper towels. 7. Sear the chops in 1 tbsp butter on both sides for about 40 seconds (until light brown). Nutrition per serving: Calories: 236 Protein: 15 g Fats: 14 g Carbs: 9 g

Sherry Braised Pork Ribs Time to prepare: 10 min Time to cook: 18 h + 10 min Servings: 4

You will need: 2 pounds pork ribs, chopped into bone sections 1 tbsp ginger root, sliced 1/2 tsp ground nutmeg 2 tbsp soy sauce 1 tsp salt 1 tsp white sugar 1 anise star pod 1/4 cup dry sherry 1 tbsp butter Directions: 1. In a small bowl, combine salt, sugar and ground nutmeg, and rub the pork ribs with this mixture. 2. Put the ribs into the vacuum bag, add sliced ginger root, soy sauce, anise star and sherry wine. 3. Preheat your sous vide machine to 176 degrees F. 4. Set the cooking time for 18 hours. 5. When the time is up, carefully dry the ribs with the paper towels. 6. Sear the ribs in 1 tbsp butter on both sides for about 40 seconds until crusty. Nutrition per serving: Calories: 293 Protein: 12 g Fats: 12 g Carbs: 32 g

Beer Braised Pork Ribs Time to prepare: 10 min Time to cook: 18 h + 10 min Servings: 4 You will need: 2 pounds pork ribs, chopped into bone sections 1 big onion, finely chopped 12 ounce can light beer Salt and pepper to taste 1 tbsp butter Directions: 1. Rub the pork ribs with salt and pepper. 2. Put the ribs into the vacuum bag, add chopped onion and beer. 3. Preheat your sous vide machine to 176 degrees F. 4. Set the cooking time for 18 hours. 5. When the time is up, carefully dry the ribs with the paper towels. 6. Sear the ribs in 1 tbsp butter on both sides for about 40 seconds until crusty. 7. Serve with mashed potatoes, cole slaw or white rice. Nutrition per serving: Calories: 280 Protein: 20 g Fats: 15 g Carbs: 17 g

Chapter 12. Desserts Cinnamon Apples

Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4 You will need: 4 red apples, cored, peeled and sliced 4 tbsp butter 2 tsp ground cinnamon 2 tsp liquid honey Juice of 1 lemon Directions: 1. Set your cooking device to 180 degrees F. 2. Put the ingredients into the plastic bag, and seal it, removing the air. 3. Put the bag into the sous vide chamber and set the cooking time for 1 hour 10 minutes. 4. Serve warm in bowls with a spoon of vanilla ice cream (optionally). Nutrition per serving: Calories: 250 Protein: 1 g Fats: 12 g Carbs: 35 g

Vanilla Pears Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4 You will need: 4 pears apples, cored, peeled and sliced 4 tbsp butter 2 tsp liquid honey Directions: 1. Set your cooking device to 180 degrees F. 2. Put the ingredients into the plastic bag, and seal it, removing the air. 3. Put the bag into the sous vide chamber and set the cooking time for 1 hour 10 minutes. 4. Serve warm in bowls with vanilla sauce. Nutrition per serving: Calories: 250 Protein: 1 g Fats: 12 g Carbs: 35 g

Lemon Curd Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4 You will need: 1/2 cup white sugar 1/4 cup lemon juice 1 tbsp lemon zest 4 tbsp unsalted butter 1 1/2 tbsp gelatin 3 fresh eggs 1 tsp ground cinnamon for sprinkling Directions: 1. Set your cooking device to 165 degrees F. 2. Put the ingredients into the plastic bag, and seal it, removing the air. 3. Set the timer for 1 hour. 4. When the time is up, blend the mixture with an immersion blender. 5. Wait until it cools down and refrigerates in portions. 6. Serve sprinkled with cinnamon Nutrition per serving: Calories: 66 Protein: 1 g Fats: 4 g Carbs: 12 g

Almond Vanilla Pudding Time to prepare: 10 min Time to cook: 1 h 10 min Servings: 4 You will need: 1/4 cup white sugar 1/4 cup vanilla sugar 1/4 cup almond milk 4 tbsp unsalted butter 1 1/2 tbsp gelatin 3 fresh eggs 1 tsp ground cinnamon for sprinkling Directions: 1. Set your cooking device to 165 degrees F. 2. Put the ingredients into the plastic bag, and seal it, removing the air. 3. Set the timer for 1 hour. 4. When the time is up, blend the mixture with an immersion blender. 5. Wait until it cools down and refrigerates in portions. Nutrition per serving: Calories: 159 Protein: 4 g Fats: 4 g Carbs: 28 g

Chocolate Pudding Time to prepare: 10 min Time to cook: 1 h Servings: 4 You will need: 1 cup milk 1 cup heavy cream 1/2 cup raw cocoa powder 1/4 cup lemon juice 3 fresh eggs 1/2 cup sugar Directions: 1. Set your cooking device to 180 degrees F. 2. Combine the ingredients and blend them with an immersion blender. 3. Transfer the bag to the water bath and set the cooking time for 50 minutes. 4. When the time is up, blend the mixture once with an immersion blender. 5. Wait until it cools down and refrigerates in portions. Nutrition per serving: Calories: 180 Protein: 4 g Fats: 4 g Carbs: 35 g

Pear & Lingberry Pie Time to prepare: 10 min Time to cook: 2 h 20 min Servings: 4 You will need: 2 pounds sweet pears, cored, peeled and sliced 1/2 pound lingberries 3/4 cup sugar 2 tbsp cornstarch 2 tbsp butter 1 pack puff pastry 2 tbsp milk 2 tbsp sugar Directions: 1. Set your cooking device to 160 degrees F. 2. Put sliced pears, lingberries, cornstarch, sugar and butter in the vacuum bag and set the cooking time for 1 hour 30 minutes. 3. When the time is up, cool down the filling to the room temperature. 4. In the meantime, preheat the oven to 375 degrees F, grease a baking pan, and roll out 1 sheet of the pastry. 5. Pour the filling over the sheet, and cover it with another sheet, seal the sheets on the edges with your fingers. 6. Bake in the preheated oven for 35 minutes. Nutrition per serving: Calories: 272 Protein: 3 g Fats: 16 g Carbs: 30 g

Apple & Cinnamon Pie Time to prepare: 10 min Time to cook: 2 h 20 min Servings: 4 You will need: 2 pounds green, cored, peeled and sliced 3/4 cup sugar 2 tbsp cornstarch 2 tbsp butter 2 tsp ground cinnamon 1 pack puff pastry 2 tbsp milk 2 tbsp sugar Directions: 1. Preheat the water bath to 160 degrees F. 2. Put the sliced apples, cornstarch, sugar, cinnamon and butter in the vacuum bag and set the cooking time for 1 hour 30 minutes. 3. When the time is up, cool down the filling to the room temperature. 4. In the meantime, preheat the oven to 375 degrees F, grease a baking pan, and roll out 1 sheet of the pastry. 5. Pour the filling over the sheet, and cover it with another sheet, seal the sheets on the edges with your fingers. 6. Bake in the preheated oven for 35 minutes. Nutrition per serving: Calories: 272 Protein: 3 g Fats: 16 g Carbs: 30 g

Spicy Custard Crème Time to prepare: 10 min Time to cook: 1 h 30 min + overnight Servings: 4 You will need: 2 cups heavy cream 1 cup milk 3 tsp ginger root, sliced 4 fresh egg yolks 1/2 cup brown sugar A pinch of salt Directions: 1. Before preheating the water bath, arrange the ramekins: install the rack half-inch below the water surface. 2. Place 4 ramekins on the rack. Make sure the water level is not higher than 2/3 of the ramekins. Remove the ramekins and set aside. 3. Combine the heavy cream, milk and sliced ginger in a small saucepan and heat the mixture but do not bring it to boil. Cover the pan and set aside for 30 minutes. 4. In 30 minutes, strain the liquid, return it to the pan, and reheat again. 5. Whisk the egg yolks with salt and sugar, and carefully pour the cream mixture into the yolk mixture. Whisk well until even. 6. Pour the custards into the 4 ramekins, wrap them with plastic and return back on the rack. 7. Set the timer for 50 minutes. 8. When the time is up, cool the ramekins to the room temperature then refrigerate until cold and serve. Nutrition per serving: Calories: 60 Protein: 0.7 g Fats: 3 g

Carbs: 8 g

Crème Brulee Time to prepare: 10 min Time to cook: 2 h + overnight Servings: 4 You will need: 2 cups heavy cream 1/2 tsp vanilla powder 1 cinnamon stick 4 fresh egg yolks 1/2 cup brown sugar A pinch of salt Directions: 1. Install the rack in the water bath half-inch below the water surface. 2. Place 4 ramekins on the rack. Make sure the water level is not higher than 2/3 of the ramekins. Remove the ramekins and set aside. 3. Combine the heavy cream, vanilla powder and cinnamon stick in a small saucepan and heat the mixture but do not bring it to boil. Cover the pan and set aside for 10 minutes. 4. In 10 minutes, strain the cream and return it to the pan. 5. Whisk the egg yolks with salt and sugar, and carefully pour the cream mixture into the yolk mixture. Whisk well until even. 6. Pour the custards into the 4 ramekins, wrap them with plastic and return back to the rack. 7. Set the timer for 90 minutes. 8. When the time is up, cool the ramekins to the room temperature, then refrigerate until cold and serve. Nutrition per serving: Calories: 60 Protein: 0.7 g Fats: 3 g

Carbs: 8 g

Apricot and Cranberry Pie Time to prepare: 10 min Time to cook: 2 h 20 min Servings: 4 You will need: 2 pounds ripe apricots, bone removed, halved 1/2 pound cranberries 3/4 cup sugar 2 tbsp cornstarch 2 tbsp butter 2 tsp ground cinnamon 1 pack puff pastry 2 tbsp milk 2 tbsp sugar Directions: 1. Preheat the water bath to 160 degrees F. 2. Put the apricots, cornstarch, cranberries, sugar, cinnamon and butter in the vacuum bag and set the cooking time for 1 hour 30 minutes. 3. When the time is up, cool down the filling to the room temperature. 4. In the meantime, preheat the oven to 375 degrees F, grease a baking pan, and roll out 1 sheet of the pastry. 5. Pour the filling over the sheet, and cover it with another sheet, seal the sheets on the edges with your fingers. 6. Bake in the preheated oven for 35 minutes. Nutrition per serving: Calories: 272 Protein: 3 g Fats: 16 g Carbs: 30 g

Orange Yogurt Time to prepare: 10 min Time to cook: 3 h + 1 h Servings: 4 You will need: 4 cups milk 1/2 cup greek yogurt 1 tbsp orange zest 1/2 tbsp lemon zest Directions: 1. Pour the milk into a pan and heat it to 180 degrees F. 2. Cool it down to the room temperature. 3. Preheat the water bath to 113 degrees F. 4. Mix in the yogurt, add the orange and lemon zest and pour the mixture into canning jars. 5. Cover the jars with the lids and cook in the water bath for 3 hours. 6. When the time is up, cool down the jars to the room temperature and then refrigerate before serving. Nutrition per serving: Calories: 120 Protein: 12 g Fats: 3 g Carbs: 6 g

Raspberry & Honey Yogurt Time to prepare: 10 min Time to cook: 3 h + 1 h Servings: 4 You will need: 4 cups milk 1/2 cup greek yogurt 1/2 cup fresh raspberries 2 tbsp honey Directions: 1. Pour the milk into a pan and heat it to 180 degrees F. 2. Cool it down to the room temperature. 3. Preheat the water bath to 113 degrees F. 4. Mix in the yogurt, add the raspberries, honey, and pour the mixture into canning jars. 5. Cover the jars with the lids and cook in the water bath for 3 hours. 6. When the time is up, cool down the jars to the room temperature and then refrigerate before serving. Nutrition per serving: Calories: 140 Protein: 12 g Fats: 3 g Carbs: 17 g

Apple Yogurt with Raisins Time to prepare: 10 min Time to cook: 3 h + 1 h Servings: 4 You will need: 4 cups milk 1/2 cup greek yogurt 1/2 cup sweet apples, peeled, cored and chopped into small pieces 1 tsp cinnamon 4 tsp small raisins 2 tbsp honey Directions: 1. Pour the milk into a pan and heat it to 180 degrees F. 2. Cool it down to the room temperature. 3. Preheat the water bath to 113 degrees F. 4. Mix in the yogurt, add the apples, cinnamon, honey, raisins, and pour the mixture into canning jars. 5. Cover the jars with the lids and cook in the water bath for 3 hours. 6. When the time is up, cool down the jars to the room temperature and then refrigerate before serving. Nutrition per serving: Calories: 120 Protein: 12 g Fats: 3 g Carbs: 6 g

White Chocolate Mousse Time to prepare: 10 min Time to cook: 7 h + 24 h Servings: 4 You will need: 2/3 cup white chocolate, chopped 1/2 cup milk 1/2 cup double cream 1/2 tsp gelatin powder 2 tbsp cold water Directions: 1. Preheat your Sous Vide machine to 194 degrees F. 2. Place the chopped white chocolate in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 6 hours. 4. When the time is up, pour the chocolate into a bowl and stir with a spoon. 5. Pour the milk into a pan and warm it over medium heat. 6. Soak the gelatin powder in 2 tbsp cold water and dissolve it in the warm milk. 7. Carefully stir the milk-gelatin mixture into the chocolate paste until even and refrigerate for 25 minutes. 8. Remove from the fridge, stir again and refrigerate for another 25 minutes. 9. Beat the cream to peaks and combine with white chocolate mixture. 10. Pour into single serve cups and refrigerate for 24 hours before serving. Nutrition per serving: Calories: 218 Protein: 4 g Fats: 15 g Carbs: 19 g

Dark Chocolate Mousse Time to prepare: 10 min Time to cook: 7 h + 24 h Servings: 4 You will need: 2/3 cup dark chocolate, chopped 1/2 cup milk 1/2 cup double cream 1/2 tsp gelatin powder 2 tbsp cold water Directions: 1. Preheat your Sous Vide machine to 194 degrees F. 2. Place the chopped dark chocolate in the vacuum bag. 3. Seal the bag, put it into the water bath and set the timer for 6 hours. 4. When the time is up, pour the chocolate into a bowl and stir with a spoon. 5. Pour the milk into a pan and warm it over medium heat. 6. Soak the gelatin powder in 2 tbsp cold water and dissolve it in the warm milk. 7. Carefully stir the milk-gelatin mixture into the chocolate paste until even and refrigerate for 25 minutes. 8. Remove from the fridge, stir again and refrigerate for another 25 minutes. 9. Beat the cream to peaks and combine with white chocolate mixture. 10. Pour into single serve cups and refrigerate for 24 hours before serving. Nutrition per serving: Calories: 218 Protein: 4 g Fats: 15 g Carbs: 19 g

Sous Vide Espresso Ice Cream Preparation time: 2 hours Cooking time: 20 minutes Servings: 6 Ingredients: 5 egg yolks 3 tablespoons sugar 1 tablespoon instant espresso powder ½ cup water, hot 1 and ½ cup heavy cream Directions: 1. In a blender, mix the egg yolks with the sugar, espresso powder, water and heavy cream, pulse well, pour this into a sous vide bag, seal, submerge in preheated water bath, cook at cook at 140 degrees F for 20 minutes, transfer to a container and freeze for 2 hours. Enjoy! Nutrition: calories 202, fat 2, carbs 19, protein 7

Carrot Pudding Preparation time: 10 minutes Cooking time: 3 hours Servings: 4 Ingredients: 3 tablespoons sugar 2 tablespoons almonds, chopped 2 pounds carrots, grated 1-quart milk 2 tablespoons raisins 2 tablespoons butter, melted Directions: 1. In a sous vide bag, mix the carrots with the almonds, raisins and the butter, seal the bag, submerge in preheated water bath, cook at 183 degrees F for 2 hours and transfer to a pan. 2. Add the milk and the sugar, whisk, cook for a couple of minutes, divide into bowls and serve cold. Enjoy! Nutrition: calories 192, fat 4, carbs 11, protein 9

Strawberry Stew Preparation time: 10 minutes Cooking time: 20 minutes Servings: 2 Ingredients: 2 cups strawberries, sliced 2 teaspoons sugar ¼ cup mulled wine Directions: 1. In a sous vide bag, mix the strawberries with the sugar and wine, seal the bag, shake it, submerge in the preheated water bath, cook at 183 degrees F for 20 minutes, divide into bowls and serve. Enjoy! Nutrition: calories 205, fat 2, carbs 8, protein 4

Apple Stew Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 4 apples, peeled, cored and cubed 2 tablespoons butter, melted 1 tablespoon sugar ¼ teaspoon cinnamon powder Directions: 1. In a sous vide bag, mix the apples with the sugar, butter and cinnamon, seal the bag, shake it, submerge in the preheated water bath, cook at 185 degrees F for 40 minutes, divide into ramekins and serve warm. Enjoy! Nutrition: calories 202, fat 4, carbs 14, protein 7

Espresso Pudding Preparation time: 10 minutes Cooking time: 20 minutes Servings: 6 Ingredients: 6 egg yolks Sugar to the taste 1 and ½ tablespoons instant espresso powder 2 cups milk Directions: 2. In bowl, mix the milk with egg yolks, sugar and espresso powder, whisk well, divide into ramekins, submerge them halfway through in your water bath, cook at 150 degrees F for 20 minutes and serve them cold. Enjoy! Nutrition: calories 202, fat 2, fiber 1, carbs 14, protein 8

Easy Lemon Pudding Preparation time: 10 minutes Cooking time: 45 minutes Servings: 4 Ingredients: 1 teaspoon butter, melted 2 egg yolks 3 tablespoons sugar ¼ cup lemon juice ½ tablespoon lemon zest, grated 1/3 cup milk ¼ cup flour Directions: 1. In a bowl, mix egg yolks with sugar, lemon juice, lemon zest, milk and flour, whisk, divide into 4 ramekins greased with the butter, cover the ramekins with tin foil, place them in your water oven, fill it with water until it reaches halfway up the side of the ramekins, cook at 185 degrees F for 45 minutes and serve cold. Enjoy! Nutrition: calories 202, fat 3, carbs 11, protein 4

Chocolate Cream Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1 cup heavy cream 1/3 cup milk 1 tablet dark chocolate, chopped 1 tablespoon sugar 3 egg yolks 2 teaspoons cocoa powder ¼ teaspoon vanilla extract Directions: 1. Heat up a pan with the cream over medium heat, add milk, chocolate and stevia, stir until chocolate melts, transfer to a bowl, cool down a bit, add egg yolks, cocoa powder and vanilla and whisk. 2. Divide this into ramekins, put in your water oven, fill the oven with water halfway up the sides of the ramekins, cook at 180 degrees F for 30 minutes and serve cold. Enjoy! Nutrition: calories 200, fat 2, fiber 5, carbs 11, protein 7

Pear Stew Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 2 cups mulled wine, hot 2 cups water, hot 1 cup maple syrup Sugar to the taste 4 pears, cored, peeled and cubed Directions: 1. In a sous vide bag, combine pears with the water, wine, maple syrup and the sugar, seal the bag, shake, submerge in the preheated water bath, cook at 176 degrees F for 1 hour, divide everything into bowls and serve. Enjoy! Nutrition: calories 162, fat 3, carbs 9, protein 6

Rice Pudding Preparation time: 10 minutes Cooking time: 1 hour and 30 minutes Servings: 4 Ingredients: 3 and ½ cups milk 1 and ½ cups rice ½ teaspoon cinnamon powder 1 tablespoon vanilla extract 1 tablespoon sugar Directions: 1. In a sous vide bag, mix the rice with milk, vanilla and sugar, seal the bag, submerge in the preheated water bath, cook at 180 degrees F for 1 hour and 30 minutes, divide into bowls and serve with cinnamon sprinkled on top. Enjoy! Nutrition: calories 202, fat 4, carbs 11, protein 7

Blueberry Stew Preparation time: 10 minutes Cooking time: 1 hour Servings: 8 Ingredients: ½ cup sugar 1 tablespoon lime zest, grated 1 tablespoon lime juice 1 pound blueberries Directions: 1. In a sous vide bag, mix the blueberries with sugar, lime zest and lime juice, seal, submerge in preheated water bath, cook at 180 degrees F for 1 hour, divide into bowls and serve cold. Enjoy! Nutrition: calories 132, fat 2, carbs 8, protein 5

Chapter 13. Rubs and Sauces Bearnaise Sauce Time to prepare: 10 min Time to cook: 1 h Servings: 10 You will need: 1/4 cup dry white wine ¼ cup white vine vinegar 1 tbsp scallion, chopped 2 tbsp tarragon, chopped 4 egg yolks 6 tbsp butter, melted Salt and pepper to taste Directions: 1. Set your cooking device to 174 degrees F. 2. In a large saucepan, combine the liquid, scallion and tarragon. Season the mixture with salt and pepper and simmer for about 5 minutes, until reduced twice. 3. Strain the liquid through a strainer and set aside. 4. In a bowl, whisk the egg yolks with the cooled mixture. Add the melted butter and mix well until even. 5. Transfer the mixture to the vacuum bag, seal it and cook 45 minutes in the preheated water bath. 6. Blend the cooked sauce in a blender and serve with poultry. Nutrition per serving: Calories: 38 Protein:2.4 g Fats: 2.2 g Carbs: 4 g

Jalapeno Sauce Time to prepare: 10 min Time to cook: 20 min Servings: 10 You will need: 1 cup green jalapeno peppers, seeded and chopped 3 garlic cloves, minced ½ tsp salt 1/3 cup rice vinegar 4 tbsp simple syrup Directions: 1. Set your cooking device to 99 degrees F. 2. Blend the peppers with garlic and salt with an immersion blender. 3. Carefully pour the mixture into the vacuum bag, seal and cook in the preheated water bath for 20 minutes. 4. Stir in the syrup and vinegar. 5. Serve with chicken, meat or fish – it works well with anything. Nutrition per serving: Calories: 35 Protein: 0 g Fats: 3 g Carbs: 2 g

Hot Tomato Sauce Time to prepare: 10 min Time to cook: 20 min Servings: 10 You will need: 1/2 cup hot red peppers, seeded and chopped 3 garlic cloves, minced ½ tsp salt 1/2 cup tomatoes in own juice, chopped 4 tbsp lime juice Directions: 1. Set your cooking device to 99 degrees F. 2. Blend the peppers with garlic and salt with an immersion blender. 3. Carefully pour the mixture into the vacuum bag, add the chopped tomatoes in own juice, seal the bag and cook in the preheated water bath for 20 minutes. 4. Stir in the lime juice. 5. Serve with chicken, meat or fish – it works well with anything. Nutrition per serving: Calories: 43 Protein: 1.2 g Fats: 1.2 g Carbs: 6.8 g

Cheddar Cheese Sauce Time to prepare: 10 min Time to cook: 20 min Servings: 5-6 You will need: 5 ounces Cheddar cheese, sliced 1/5 tsp sodium citrate 1/3 cup water Directions: 1. Set your cooking device to 167 degrees F. 2. Carefully place the ingredients into the vacuum bag, seal the bag and cook in the preheated water bath for 20 minutes. 3. When the time is up, pour the sauce into a bowl and blend with an immersion blender until even. Nutrition per serving: Calories: 80 Protein: 3 g Fats: 5 g Carbs: 4 g

Blue Cheese Sauce Time to prepare: 10 min Time to cook: 20 min Servings: 5-6 You will need: 5 ounces blue cheese, crumbled 1/5 tsp sodium citrate 1/3 cup water Directions: 1. Set your cooking device to 167 degrees F. 2. Carefully place the ingredients into the vacuum bag, seal the bag and cook in the preheated water bath for 20 minutes. 3. When the time is up, pour the sauce into a bowl and blend with an immersion blender until even. Nutrition per serving: Calories: 73 Protein: 2 g Fats: 6 g Carbs: 2 g

Cranberry Sauce Time to prepare: 10 min Time to cook: 2 h Servings: 5-6 You will need: 1 cup fresh cranberries Zest of 1/2 orange 7 tbsp white sugar Directions: 1. Set your cooking device to 194 degrees F. 2. Carefully place the ingredients into the vacuum bag, seal the bag and cook in the preheated water bath for 2 hours. 3. When the time is up, pour the sauce to a sauceboat and serve with lamb or beef. Nutrition per serving: Calories: 54 Protein: 0.2 g Fats: 0.4 g Carbs: 14 g

Hollandaise Sauce Time to prepare: 10 min Time to cook: 40 min Servings: 5-6 You will need: 1/5 cup white wine vinegar 2 shallots, finely chopped 1/2 cup butter 4 egg yolks 1/5 cup still water 1 tbsp lemon juice A pinch of salt Directions: 1. Put the finely chopped shallots into a small saucepan, add the white wine vinegar and simmer until the liquid is reduced by half. 2. Set your cooking device to 185 degrees F. 3. Carefully pour the cooked shallots with the vinegar into the vacuum bag, add all other ingredients, seal the bag and cook in the preheated water bath for 30 minutes. 4. When the time is up, pour the sauce into a bowl, blend with an immersion blender and serve. Nutrition per serving: Calories: 161 Protein: 2 g Fats: 15 g Carbs: 4.5 g

Thyme Garlic and Lemon Sous Vide Rub Time to prepare: 10 min Time to cook: 5 min Servings: 2 You will need: 1 garlic clove 2 tbsp olive oil 1 tsp dried thyme 1 tbsp lemon juice Salt and pepper to taste Directions: 1. Whisk all the ingredients in a small bowl. 2. Rub the mixture into the lamb leg or ribs and cook according to the instructions. 3. This rub is ideal for cooking lamb but can also be used for fish. 4. You can scale the amount of ingredients depending on the number of meat you are going to cook Sous Vide. Nutrition per serving: Calories: 120 Protein: 0 g Fats: 14 g Carbs: 0 g

Hot Cayenne & Mustard Sous Vide Rub Time to prepare: 10 min Time to cook: 5 min Servings: 2 You will need: 2 garlic cloves, minced 1 tsp cayenne pepper 2 tsp mustard powder 2 tbsp olive oil 2 tbsp freshly ground black pepper 1 tsp salt 1 tsp onion powder Directions: 1. Whisk all the ingredients in a small bowl. 2. Rub the mixture into the beef or pork and cook according to the instructions. 3. This rub is ideal for cooking pork and beef. 4. You can scale the number of ingredients depending on the amount of meat you are going to cook Sous Vide. Nutrition per serving: Calories: 120 Protein: 0 g Fats: 14 g Carbs: 0 g

Paprika Sous Vide Rub Time to prepare: 10 min Time to cook: 5 min Servings: 2 You will need: 2 garlic cloves, minced 1/3 cup ground paprika 1 tsp freshly ground black pepper 1 tsp chili powder 1 tsp onion powder 1 tsp salt Directions: 1. Mix all the ingredients in a small bowl. 2. Rub the mixture into the beef or pork and cook according to the instructions. 3. This rub is ideal for cooking pork and beef. 4. You can scale the number of ingredients depending on the amount of meat you are going to cook Sous Vide. Nutrition per serving: Calories: 8 Protein: 0 g Fats: 0 g Carbs: 1 g

Easy Cranberry Sauce Preparation time: 10 minutes Cooking time: 2 hours Servings: 4 Ingredients: 7 ounces fresh cranberries 2 tablespoons sugar Zest of ½ lime, grated Directions: 1. In a sous vide bag, mix the cranberries with the sugar and lime zest, seal the bag, submerge in preheated water bath, cook at 190 degrees F for 2 hours, transfer to a bowl, blend using an immersion blender and serve. Enjoy! Nutrition: calories 121, fat 2, carbs 11, protein 6

Famous Hollandaise Sauce Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 2 tablespoons white vinegar 1 tablespoon shallots, chopped 6 ounces butter melted Salt and white pepper to the taste 3 egg yolks 2 tablespoons water 1 tablespoon lime juice Directions: 1. Heat up a pan over medium heat, add shallots and the vinegar, stir, cook for 5 minutes and transfer to a bowl. 2. In another bowl, mix the butter with the egg yolks, salt, pepper, water, lime juice and the vinegar mix and whisk really well. 3. Pour this into a sous vide bag, seal, submerge in preheated water bath, cook at 180 degrees F for 25 minutes, then cook at 165 degrees F for 30 minutes more, divide into bowls and serve. Enjoy! Nutrition: calories 190, fat 4, fiber 8, carbs 13, protein 9

Jalapeno Sauce Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 pound red jalapeno peppers, roughly chopped 8 garlic cloves, minced Salt and white pepper to the taste 2 tablespoons balsamic vinegar 1 tablespoon simple syrup Directions: 1. In a bowl, mix the jalapenos with the garlic, salt, pepper, vinegar and syrup, whisk, pour into a sous vide bag, seal, submerge in preheated water bath and cook at 190 degrees F for 20 minutes. 2. Transfer this to a blender, pulse, divide into bowls and serve. Enjoy! Nutrition: calories 121, fat 2, carbs 11, protein 6

Rich Mango Sauce Preparation time: 10 minutes Cooking time: 7 hours Servings: 4 Ingredients: ½ pound mangos, peeled and cubed 2 tablespoons olive oil 1 teaspoon red chili flakes, crushed 1 tablespoon pineapple juice 1 tablespoon cider vinegar 2 tablespoons sugar 1 teaspoon curry powder Salt and white pepper to the taste 1 small red onion, minced 1 tablespoon ginger, grated 1 small red bell pepper, chopped Directions: 1. In your blender, mix the mangos with the oil, chili flakes, pineapple juice, vinegar, sugar, curry powder, salt, pepper, onion, ginger and red pepper, pulse well, transfer to a sous vide bag, seal the bag, submerge in preheated water bath and cook at 180 degrees F for 7 hours. 2. Divide into bowls and serve cold. Enjoy! Nutrition: calories 149, fat 4, carbs 13, protein 6

Spiced Tomato and Cocoa Sauce Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 2 tablespoons canola oil 1 white onion, chopped 2 garlic cloves, minced 2 red chilies, minced 4 ounces tomato paste 2 tablespoons brown sugar 2 tablespoons cider vinegar 3 tablespoons cocoa powder A pinch of salt and white pepper 1 and ½ teaspoons cumin, ground 1 teaspoon coriander, ground 2 tablespoons lemon juice 1 tablespoon lime juice 1 tablespoon lemon zest, grated Directions: 1. Heat up a pan with the oil over medium high heat, add the onion, garlic and the chilies, cook for 5 minutes and transfer to a bowl. 2. Add tomato paste, sugar, vinegar, cocoa, cumin, coriander, salt, pepper, lemon juice, lime juice and lemon zest, blend using an immersion blender, transfer to a sous vide bag, seal, submerge in preheated water bath, cook at 170 degrees F for 40 minutes, divide into bowls and serve. Enjoy! Nutrition: calories 191, fat 4, carbs 9, protein 5

Flavored Teriyaki Sauce Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 cup soy sauce ½ cup water ¾ cup sugar 1 tablespoon white vinegar 1 tablespoon canola oil 3 green onions, chopped 4 garlic cloves, minced Directions: 1. In a bowl, mix the soy sauce with the water, sugar, vinegar, oil, garlic and green onions, whisk, pour into a sous vide bag, seal, submerge in preheated water bath, cook at 180 degrees F for 20 minutes, divide into jars and serve when needed. Enjoy! Nutrition: calories 150, fat 4, carbs 9, protein 5

Mint Sauce Preparation time: 10 minutes Cooking time: 2 hours Servings: 3 Ingredients: Juice of ½ lime 1 and ½ cups mint leaves 1 teaspoon ginger piece, grated ¾ cup cilantro 1 tablespoon olive oil 1 tablespoon water Salt and black pepper to the taste 1 red chili pepper, chopped Directions: 1. In your blender, mix the lime juice with mint, ginger, cilantro, oil, water, salt, pepper and Serrano pepper, pulse well, transfer to a ziplock bag, seal, shake, submerge in preheated water bath and cook at 130 degrees F for 2 hours. 2. Serve it warm with some chicken. Enjoy! Nutrition: calories 130, fat 1, carbs 7, protein 4

Rosemary Lemon Sauce Preparation time: 10 minutes Cooking time: 20 minutes Servings: 3 Ingredients: Juice of 3 lemons ¼ cup rosemary, chopped ¼ cup canola oil 2 garlic cloves, minced A pinch of salt and black pepper Directions: 1. In a blender, mix lemon juice with rosemary, oil, garlic, salt and pepper, pulse a bit, pour into a sous vide bag, seal, submerge in preheated water bath, cook at 180 degrees F for 20 minutes, divide into bowls and serve. Enjoy! Nutrition: calories 131, fat 4, carbs 9, protein 5

Pineapple and Soy Sauce Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 cup pineapple, peeled and crushed 1/3 cup soy sauce 1/3 cup honey ¼ cup cider vinegar 2 garlic cloves, minced 1 teaspoon ginger, grated Directions: 1. In a blender, mix the pineapple with the soy sauce, honey, vinegar, garlic and ginger, pulse, pour into a sous vide bag, seal, submerge in preheated water bath, cook at 190 degrees F for 20 minutes, divide into bowls and serve as a sauce. Enjoy! Nutrition: calories 100, fat 2, carbs 4, protein 6

Worcestershire Sauce Mix Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: ¼ cup olive oil ¼ cup balsamic vinegar 2 tablespoons Worcestershire sauce Black pepper to the taste 2 teaspoons oregano, chopped ½ teaspoon thyme, chopped ¼ teaspoon onion powder 2 garlic cloves, minced Directions: 1. In a bowl, mix the oil with the vinegar, Worcestershire sauce, black pepper, oregano, thyme, garlic and onion powder, whisk really well, pour into a sous vide bag, seal, submerge in preheated water bath cook at 180 degrees F for 30 minutes, divide into bowls and serve. Enjoy! Nutrition: calories 191, fat 4, carbs 10, protein 5

Chapter 14: Eggs Coffee Shop Egg White Bites Prep.time:10minutes Cooking time: 1 hour Serves: 6 Calories: 55, Fat 2.54 g, Carbohydrates 1.26 g, Protein 6.49 g Ingredients: 6 egg whites ¼ cup plain Greek yogurt ½ cup feta cheese ⅛ teaspoon salt ¼ teaspoon pepper 2 tablespoons roasted red pepper, finely chopped 2 tablespoons fresh chives, finely chopped Method: 1. Preheat the water bath to 172 ℉ . 2. Beat egg whites, yogurt, cheese, salt, and pepper until smooth. Stir in red pepper and chives. 3. Pour the mixture into jars. Screw on lids finger-tight. 4. Cook for 1 hour. Carefully remove from water bath. Cool slightly before eating.

Deconstructed Quiche Lorraine Prep.time: 30 minutes Cooking time:30 minutes Serves: 4 Calories: 316, Fat 24.78 g, Carbohydrates 7.66 g, Protein 15.49 g Ingredients: 3 large eggs 3 slices bacon, fried and chopped 4 ounces Gruyere cheese, shredded ½ cup plain Greek yogurt 2 tablespoons chopped fresh chives, plus extra for garnish Pinch nutmeg ½ teaspoon salt 1 teaspoon pepper 1 sheet refrigerated puff pastry Method: 1. Use a biscuit cutter to cut the puff pastry into rounds. Bake according to package instructions until golden brown. 2. Preheat water bath to 165 ℉ . 3. Beat eggs, then whisk in yogurt, chives, nutmeg, salt and pepper. Stir in bacon and cheese. Pour egg mixture into bag and seal using water method. The egg mixture should collect in the bottom of the bag. 4. Place bag into bath. Cook for 20 minutes, then remove. 5. Gently remove the cooked egg to a cutting board. Using the same biscuit cutter that you used to cut the pastry,

cut rounds from the egg. Place one round of egg on each pastry round. Sprinkle with chives.

Smoked Salmon Eggs Benedict Prep time: 30 minutes Cooking time: 2 hours Serves: 4 Calories: 604, Fat 49 g, Carbohydrates 14.76 g, Protein 26.15 g Ingredients: 4 eggs 8 ounces smoked salmon 2 English muffins, split Sous Vide Hollandaise sauce, bagged and uncooked Method: 1. Preheat the sous vide bath to 147°F. 2. Seal the eggs in a bag. Place the bag of eggs and the bag of hollandaise into the sous vide bath. Cook for 2 hours. 3. 30 minutes before the end of cooking time, toast and butter the English muffins. 4. Remove eggs and sauce from bath. Pour sauce into a blender and blend until smooth. Meanwhile, cool eggs in a bowl of cold water. 5. Arrange 2 ounces of smoked salmon on each English muffin half to form a cup that will hold the poached egg. Carefully crack each egg over a slotted spoon held over a bowl to allow the excess white to drip away. Place one egg in each smoked salmon cup. Top with hollandaise sauce.

French Herb Omelette Prep time: 10 minutes Cooking time: 20 minutes Serves: 1 Calories: 279, Fat 25.63 g, Carbohydrates 3.39 g, Protein 8.99 g Ingredients: 3 large eggs 1 tablespoon unsalted butter, melted ¼ tablespoon fresh chives, minced ¼ tablespoon fresh parsley, minced, plus more for garnish ¼ tablespoon fresh tarragon, minced ¼ teaspoon fresh rosemary, minced 1 tablespoon plain Greek yogurt ¼ teaspoon salt ¼ teaspoon pepper Method: 1. Preheat water bath to 165 ℉ . 2. Beat eggs with butter and yogurt, then stir in herbs, salt, and pepper. 3. Pour eggs into bag and seal using the water method. Place in water bath. 4. Cook eggs for 10 minutes, then remove and gently press the half-cooked eggs into an omelette shape. Replace in bath and cook 10 minutes more. 5. Gently remove omelette to plate. Garnish with parsley.

Simple Shakshuka Prep time: 10 minutes Cooking time: 2 hours Serves: 3 Calories: 287, Fat 18.54 g, Carbohydrates 12.86 g, Protein 18.75 g Ingredients: 1 28-ounces can whole peeled tomatoes, crushed 3 cloves garlic, minced ¼ teaspoon cayenne pepper 2 teaspoons ground cumin 1 tablespoon paprika ¼ teaspoon salt ¼ teaspoon pepper 6 eggs ¼ cup fresh cilantro, minced Crusty bread for serving Method: 1. Preheat water bath to 147°F. 2. Combine tomatoes, garlic, cayenne, cumin, paprika, salt, and pepper in a bag. Seal using water method. 3. Place eggs in a separate bag. Seal using water method. 4. Place both sauce and eggs bags in the bath. Cook 2 hours. 5. Divide sauce between 3 bowls. Carefully shell eggs and place 2 in each bowl. Top with cilantro and serve with crusty bread.

Devilled Eggs Nicoise Prep time: 30 minutes Cooking time: 1 hour Serves: 6 Calories: 160, Fat 12.38g, Carbohydrates 2.59 g, Protein 9.33 g Ingredients: 6 eggs 2 tablespoons black olives, minced 1 small tomato, seeded and minced 1 teaspoon Dijon mustard Juice of 1 lemon 1 tablespoon olive oil 1 tablespoon plain Greek yogurt 2 tablespoons fresh parsley, minced, plus more for garnish Method: 1. Preheat water bath to 170°F. 2. Place eggs in bag. Seal with water method, then place in bath. Cook for 1 hour. 3. Place eggs in a bowl of cold water to cool. Peel carefully, then cut each egg in half lengthwise. 4. Scoop egg yolks into a bowl. Stir in olives, tomato, mustard, lemon, oil, yogurt, and parsley. 5. Fill egg whites with the egg yolk mixture. Garnish with parsley.

Cheesy Grits & Eggs Prep time: 20 minutes Cooking time: 3 hours Serves: 4 Calories: 444, Fat 28.47 g, Carbohydrates 21.02 g, Protein 25.23 g Ingredients: 1 cup old-fashioned grits ½ cup plain Greek yogurt ½ cup milk 3 cups chicken stock 2 tablespoons butter, melted 4 ounces Cheddar cheese, grated, plus more for garnish 6 eggs Method: 1. Preheat water bath to 180°F. 2. Whisk together grits, yogurt, milk, stock, butter, and cheese, then pour into bag and seal using water method. 3. Place in water bath and cook 2 to 3 hours, occasionally massaging to prevent lumps. 4. When the grits have ½ hour left to cook, place eggs in a bag and add to water bath. 5. When the grits have absorbed most of the liquid, divide between 3 bowls. Carefully shell eggs and top each bowl with 2 eggs. Garnish with grated cheese.

Huevos Rancheros Prep time: 30 minutes Cooking time: 2 hours Serves: 3 Calories: 554, Fat 34.66 g, Carbohydrates 32.71, g, Protein 28.57 g Ingredients: ½ can (7 ounces) crushed tomatoes ½ small yellow onion, minced 2 cloves garlic, minced ¼ teaspoon dried oregano ¼ teaspoon ground cumin Juice of ½ lime 1 canned chipotle adobo chile, minced ½ can refried beans 6 eggs 6 corn tortillas ¼ cup fresh cilantro, chopped ½ cup crumbled cotija cheese or grated Monterey Jack Method: 1. Preheat water bath to 147°F. 2. Combine tomatoes, onion, garlic, oregano, cumin, lime, and chile in a bag. Seal using water method. Pour refried beans into a second bag and seal using water method. Place eggs into a third bag and seal using water method. 3. Place all three bags into the water bath. Cook for 2 hours. 4. When the other components have 20 minutes left to cook, heat tortillas in pan. Place 2 on each plate. 5. Top the tortillas with salsa, followed by the shelled eggs, cheese, and cilantro. Serve with refried beans.

Bar-Style Pink Pickled Eggs Prep time: 20 minutes Cooking time: 2 hours Serves: 6 Calories: 166, Fat 10.08 g, Carbohydrates 7.34 g, Protein 9.3 g Ingredients: 6 eggs 1 cup white vinegar Juice from 1 can beets ¼ cup sugar ½ tablespoon salt 2 cloves garlic 1 tablespoon whole peppercorn 1 bay leaf Method: 1. Preheat water bath to 170 ℉ . 2. Place eggs in bag. Seal bag and place in bath. Cook 1 hour. 3. After 1 hour, place eggs in bowl of cold water to cool and carefully peel. In the bag in which you cooked the eggs, combine vinegar, beet juice, sugar, salt, garlic, and bay leaf. 4. Replace eggs in bag with pickling liquid. Replace in water bath and cook 1 additional hour. 5. After 1 hour, move eggs with pickling liquid to refrigerator. Allow to cool completely before eating.

Manhattan Pastrami Scramble Prep time: 10 minutes Cooking time: 15 minutes Serves: 3 Calories: 287, Fat 21.28 g, Carbohydrates 12.76 g, Protein 11.38 g Ingredients: 6 large eggs 2 tablespoons heavy cream 2 tablespoons butter, melted ½ cup shredded thick-cut pastrami ¼ teaspoon salt ½ teaspoon pepper 3 slices buttered rye toast for serving Method: 1. Preheat the water bath to 167 ℉ . 2. Whisk together eggs, cream, butter, and salt and pepper. Stir in pastrami. 3. Pour egg mixture into bag and seal using water method. Place in water bath and cook 15 minutes, gently massaging every 3 to 5 minutes to form curds. 4. Serve pastrami scramble on rye toast.

Chapter 15: Sous Vide Side Dish Sous Vide Asparagus Mix Preparation time: 10 minutes Cooking time: 15 minutes

Servings: 2 Ingredients: 1 large bunch of asparagus, trimmed 1 teaspoon red vinegar ¼ cup olive oil Salt and black pepper to the taste 1 tablespoon cilantro, chopped Directions: In a sous vide bag, mix the asparagus with the vinegar, oil, salt, pepper and the cilantro, seal the bag Shake it well, submerge in preheated water bath Cook at 185 degrees F for 15 minutes Divide between plates and serve as a side dish. Enjoy! Nutrition: calories 171, fat 3, carbs 12, protein 6

Easy Okra Mix Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6 Ingredients: 1 pound cherry tomatoes, halved Salt and black pepper to the taste 1 yellow onion, cut into wedges 1 teaspoon olive oil 1 pound okra, sliced 1 small green bell peppers, cut into small wedges Directions: 1. In a sous vide bag, mix the tomatoes with the salt, pepper, onion, oil, okra and bell peppers, seal, shake the bag, submerge in preheated water bath, cook at 180 degrees F for 30 minutes, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 150, fat 2, carbs 11, protein 7

Eggplant Salsa This Mediterranean side dish is really tasty! Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 1 eggplant, cubed 1 red onion, roughly chopped 1 teaspoon canola oil 1 tablespoon balsamic vinegar 1 tablespoon fresh oregano, chopped Salt and black pepper to the taste Zest of 1 lemon, grated Directions: 1. In a sous vide bag, mix the eggplant with the onion, oil, vinegar, oregano, salt, pepper and the lemon zest, seal the bag, shake it, submerge in preheated water bath, cook at 180 degrees F for 40 minutes, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 150, fat 3, fiber 2, carbs 9, protein 5

Broccoli and Tomatoes Mix Preparation time: 10 minutes Cooking time: 45 minutes Servings: 6 Ingredients: 4 assorted broccoli heads, florets separated 12 cherry tomatoes, halved 10 black olives, pitted and sliced 6 tablespoons olive oil Salt and black pepper to the taste Directions: 1. In a sous vide bag, mix the broccoli with the tomatoes, olives, olive oil, salt and pepper, seal the bag, shake it, submerge in preheated water bath, cook at 183 degrees F for 45 minutes, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 142, fat 4, carbs 11, protein 5

Beets and Radish Salad Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 1 bunch red beets, trimmed, peeled and cut into wedges 1 bunch yellow beets, trimmed, peeled and cut into wedges 1 bunch radishes, trimmed and cut into wedges 10 ounces rocket leaves 2/3 cup walnuts, toasted 2 and ½ tablespoons balsamic vinegar 1 packet stevia Salt and black pepper to the taste 2/3 cup olive oil Directions: 1. In a sous vide bag, mix the red and yellow beets with radishes, salt, pepper and half of the oil, toss, seal the bag, submerge in preheated water bath and cook at 180 degrees F for 1 hour. 2. Transfer the beets and the radishes to a bowl, add rocket leaves, walnuts, vinegar, stevia, salt, pepper and the rest of the oil, toss, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 168, fat 4, carbs 11, protein 5

Green Beans and Tangerine Sauté Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 1 pound green beans, trimmed Salt and black pepper to the taste 2 ounces hazelnuts, toasted 2 tablespoons butter, melted Zest of 2 tangerines, grated Juice of 1 tangerine Directions: 1. In a sous vide bag, mix the green beans with salt, pepper, hazelnuts, butter, tangerine zest and juice, seal the bag, shake it, submerge in preheated water bath, cook at 185 degrees F for 1 hour, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 161, fat 2, carbs 8, protein 5

Coconut Squash Mix Preparation time: 10 minutes Cooking time: 1 hour and 10 minutes Servings: 4 Ingredients: 2 tablespoons butter, melted A pinch of salt and black pepper 1 red onion, chopped 1 and ½ pounds summer squash, quartered and sliced ½ cup coconut milk Directions: 1. In a sous vide bag, mix the butter with salt, pepper, onion, squash and milk, seal the bag, shake it well, submerge in preheated water bath, cook at 176 degrees F for 1 hour and 10 minutes, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 202, fat 3, carbs 15, protein 6

Italian Veggie Salad Preparation time: 10 minutes Cooking time: 2 hours Servings: 6 Ingredients: 3 tomatoes, cut into chunks 3 zucchinis, cubed Salt and black pepper to the taste 10 garlic cloves, grated 1 red onion, roughly chopped 2 red bell peppers, roughly chopped 1 eggplant, cubed 4 tablespoons olive oil 5 basil springs, chopped Directions: 1. In a sous vide bag, mix the tomatoes with zucchinis, salt, pepper, garlic, onion, bell peppers, eggplant, oil and basil, seal the bag, shake it, cook at 180 degrees F for 2 hours, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 159, fat 3, fiber 4, carbs 11, protein 6

Cauliflower Mash Preparation time: 10 minutes Cooking time: 2 hours Servings: 2 Ingredients: ¼ cup sour cream 1 cauliflower head, florets separated Salt and black pepper to the taste 1 tablespoon canola oil 2 tablespoons feta cheese, crumbled 2 tablespoons chives, chopped Directions: 1. In a sous vide bag, mix the cauliflower with salt and pepper and the oil, seal the bag, submerge into preheated water oven and cook at 180 degrees F for 2 hours. 2. Transfer cauliflower florets to your blender, add sour cream, pulse well, add the cheese and the chives, toss well, divide between plates and serve as a side dish. Enjoy! Nutrition: calories 181, fat 4, carbs 16, protein 6

Mushroom Salad Preparation time: 10 minutes Cooking time: 1 hour Servings: 4 Ingredients: 10 ounces spinach, torn Salt and black pepper to the taste 14 ounces mushrooms, chopped 2 garlic cloves, minced 2 tablespoons parsley, chopped 3 spring onions, chopped 4 tablespoons olive oil 2 tablespoons balsamic vinegar Directions: 1. In a sous vide bag, mix the spinach with salt, pepper, mushrooms, garlic, onions, oil and vinegar, toss, seal the bag, submerge in preheated water bath and cook at 175 degrees F for 1 hour. 2. Divide between plates, sprinkle the parsley on top and serve as a side dish. Enjoy! Nutrition: calories 140, fat 4, carbs 12, protein 7

Chapter 16: Cocktails & Infusions Orange-Anise Bitters Prep time: 10 minutes Cooking time: 2 hours Serves: 4 Calories: 140, Fat 0 g, Carbohydrates 0.06 g, Protein 0 g Ingredients: The peel of one orange, pith removed 1 star anise 1 cup bourbon Method: 1. Preheat water bath to 125 ℉ . 2. Seal all ingredients into a bag and place in water bath. Cook 2 hours. 3. Strain bitters into a small bottle using a coffee filter or a cheesecloth. Before using in a cocktail, bring to room temperature.

Mulled Wine Prep time: 10 minutes Cooking time: 4 hours Serves: 4 Calories: 269, Fat 0.13 g, Carbohydrates 33.74 g, Protein 0.57 g Ingredients: 1 bottle red wine 1 cup hard apple cider ¼ cup honey 2 cinnamon sticks 3 star anise 5 whole cloves 1 orange, cut in half Method: 1. Preheat water bath to 150 ℉ . 2. Combine all ingredients in a bag and seal. Place in water bath and cook 2 to 4 hours. 3. Strain solids from wine using a coffee filter or cheesecloth. Serve hot.

Watermelon Mint Vodka Infusion Prep time: 20 minutes Cooking time: 2 hour Serves: 4 Calories: 140, Fat 0.06 g, Carbohydrates 2.91 g, Protein 0.23 g Ingredients: 1 cup vodka 1 cup watermelon, cubed 2-3 sprigs fresh mint Method: 1. Preheat water bath to 140 ℉ . 2. Seal all ingredients into a bag. Place in water bath and cook 2 hours. 3. Strain solids from infusion. Use in your favorite martini recipe.

Peach Infused Bourbon Prep time: 20 minutes Cooking time: 2 hours Serves: 8 Calories: 143, Fat 0.09 g, Carbohydrates 3.58 g, Protein 0.34 g Ingredients: 2 ripe peaches, cut into wedges, pit and peel removed 1 cinnamon stick 2 cups bourbon Method: 1. Preheat water bath to 150 ℉ . 2. Seal all ingredients into a bag. Place in water bath and cook 2 hours. 3. Strain solids from brandy using a cheesecloth or coffee filter. Bring to room temperature before using in cocktails.

Rummy Eggnog Prep time: 30 minutes Cooking time: 1 hour Serves: 4 Calories: 551, Fat 35.54 g, Carbohydrates 27.42 g, Protein 14.03 g Ingredients: 4 eggs 2 cups whole milk 1 cup heavy cream ½ tablespoon vanilla ¾ cup sugar 2 cinnamon sticks ½ cup rum Freshly-grated nutmeg for garnish Method: 1. Preheat water bath to 140 ℉ . 2. Beat eggs until pale and fluffy. Beat in milk, cream, vanilla, and sugar. Pour into bag with cinnamon stick and seal using water immersion method. 3. Place bag in water bath and cook 1 hour. 4. Strain solids from bag using a coffee filter or cheesecloth. Chill completely. 5. To serve, pour into glasses and top with freshly-grated nutmeg.

Lime-Ginger Gin Tonic Prep time: 20 minutes Cooking time: 2 hours Serves: 4 Calories: 630, Fat 0.05 g, Carbohydrates 30.9 g, Protein 0.22 g Ingredients: 1 cup gin 1 lime, cut into wedges 1 inch ginger, peeled 1 ¼ cup tonic water 1 cup ice Method: 1. Preheat water bath to 125 ℉ . 2. Pour gin, ginger, and half the lime into a bag. Seal and place in water bath. Cook 2 hours. After 2 hours, remove to refrigerator and cool completely. 3. When gin infusion is cool, divide ice between 4 glasses. Strain solids from gin. Pour an equal amount of the gin infusion into each glass. Garnish with lime wedge.

Mocha Coffee Liqueur Prep time: 10 minutes Cooking time: 24 hours Serves: 8 Calories: 244, Fat 6.3 g, Carbohydrates 21.49 g, Protein 1.74 g Ingredients: 1 ½ cups vodka 1 pound coffee beans ½ cup cacao nibs 1 cup sugar 1 vanilla bean, split Method: 1. Preheat sous vide to 150 ℉ . 2. Combine all ingredients into a bag and seal. Place in water bath and cook 24 hours. 3. Strain solids from bag using a coffee filter or cheesecloth. Transfer to a bottle and bring to room temperature before using in your favorite cocktails.

“Barrel-Aged” Negroni Prep time: 20 minutes Cooking time: 24 hours Serves: 4 Calories: 216, Fat 0.09 g, Carbohydrates17.3 g, Protein 0.07 g Ingredients: ½ cup gin ½ cup vermouth ½ cup Campari ½ cup water 1 orange, cut into wedges ½ cup winemaking toasted oak chips Method: 1. Preheat water bath to 120 ℉ . 2. Combine all ingredients in a bag. Seal and place in water bath. Cook 24 hours. 3. Strain solids from liquid using a coffee filter or cheesecloth. Serve over ice.

Conclusion Why is sous vide cooking such a popular cooking method these days? Why do people who try it end up loving this futuristic cooking style? Why do these recipes taste so good? We are here to answer all these questions! So, let’s get started. Find out everything about sous vide cooking and decide whether to try it or not. Sous vide cooking refers to cooking food in a controlled temperature environment and under vacuum. This means you have to put the food in a vacuum-sealed bag, then submerge it in a water bath and cook it at a very precise temperature. This cooking method has gained a lot of fans all over the world over the last few years due to the fact that all the food cooked this method tastes way better. You can cook so many interesting and rich dishes using your water oven and we can assure you that they will all be really impressive. Once you get familiarized with this cooking method, you will really become a star in the kitchen! Sous vide dishes are textured, flavored, colored and so intense. Now that you know why sous vide cooking is a new, healthy and an easy way to make wonderful dishes for friends, family and guests, will you try it? Be bold. Get a sous vide machine and start making some of the most special dishes of your life. In order to help you with this, we searched worldwide and discovered the best sous vide recipes. We gathered all these recipes in this next sous vide collection. Just check them all out. Have fun and begin your new culinary experience right away! Make the best sous vide dishes today!