Do you find it difficult to get healthy meals on the table in a hurry? Do you love your electric pressure cooker (EPC)? Then you’ll want to check out my new cookbook, The Diabetes Cookbook for Electric Pressure Cookers.
Pressure cookers can be intimidating. I know. Although my mom and grandma used theirs constantly, I never mustered the courage to try one until I heard so many people rave about their Instant Pot® (affiliate link). I finally bought one on sale about a year ago and it sat unopened for several months. (Sound familiar?) My husband got tired of looking at the box, set up the pot, and cooked some chicken. That first sound when we manually released the pressure startled both of us!
Once I started working on recipes for the cookbook, I quickly got comfortable with the pressure cooking concept. Developing 80 recipes in two months with two pots going at least eight hours a day will do that! Today’s EPCs are very safe and easy to use. When my mom saw my pot in operation on the counter, she was shocked by how quiet it was. “You could always tell when I was cooking something in the pressure cooker because of the loud hissing noise it made,” she said. “Your brother always hated that sound because he knew we’d be having pressure-cooked chicken for dinner…again.” (I, on the other hand, loved my mom’s chicken.)
What’s included in The Diabetes Cookbook for Electric Pressure Cookers?
I teamed up with the amazing Simone Harounian, a diabetes educator and RD, to create the cookbook. I developed most of the recipes and then Simone reviewed their nutritional content and gave them her blessing. We’ve also included a couple of beef dishes from Mary Opfer, who is both a dietitian AND a professionally trained chef. What you’ll find in the book:
- Reasons why cooking in an EPC is beneficial for people with diabetes
- Information about which vegetables are a good fit for the EPC
- Strategies for meal planning (and a sample weekly plan)
- Tips for stocking your pantry, refrigerator, and freezer for quick meals
- Answers to Frequently Asked Questions about EPCs
- 80 recipes appropriate for breakfast, lunch, dinner, dessert, and snacks
What recipes will I find in the book?
The Diabetes Cookbook for Electric Pressure Cookers contains seven chapters full of recipes: Breakfasts, Sides & Soups, Meatless Mains, Poultry, Meat, Desserts, and Staples. Here’s just a sample:
- Shakshuka with Swiss Chard
- Hoisin Chicken Lettuce Wraps
- Firecracker Chicken Meatballs
- Chicken Noodle Soup
- Shredded Buffalo Chicken
- Herbed Whole Turkey Breast
- 4-Ingredient Carnitas Posole
- Spaghetti and Turkey Meatballs
- Mary’s Meatloaf
- Chipotle Black Bean Brownies
Any Vegan recipes?
The Diabetes Cookbook for Electric Pressure Cookers includes an entire chapter devoted to meatless recipes. They aren’t all vegan, but many in that chapter (and other chapters) offer vegan variations. Here are a few vegan recipes that are in the book:
- Tropical Steel Cut Oats
- Breakfast Farro with Berries and Walnuts
- Lemony Brussels Sprouts with Poppy Seeds
- Buttercup Squash Soup (a variation of this soup adapted for the EPC)
- Creamy Sweet Potato Soup
- Moroccan Eggplant Stew (a variation of this stew adapted for the EPC)
- Cauliflower Chickpea Curry
- Black Bean Chipotle Chili
- Spiced Pear Applesauce
Any Gluten-free recipes?
Are you following a gluten-free diet? The Diabetes Cookbook for Electric Pressure Cookers has you covered! Take a look at a sampling of gluten-free recipes in the book:
- Smoked Salmon and Asparagus Quiche Cups
- Parmesan Cauliflower Mash
- Wild Rice Salad with Cranberries and Almonds
- Mexican Zucchini Casserole
- Minestrone with Red Beans, Zucchini, and Spinach (a variation of this minestrone adapted for the EPC)
- Smoky Whole Chicken
- Okra Stew with Chicken Andouille Sausage and Shrimp (a variation of this okra stew adapted for the EPC)
- Chicken Salsa Verde with Pumpkin
- Spicy Beef Stew with Butternut Squash
- Rosemary Lamb Chops
- Crustless Key Lime Cheesecake
- Tapioca Berry Parfaits
Any Low Sodium recipes?
Watching sodium can be tricky in a world filled with processed food. The Diabetes Cookbook for Electric Pressure Cookers offers several low-sodium recipes (less than 140mg sodium per serving) such as:
- Lemony Black Rice Salad with Edamame
- Split Pea Soup
- Chai Pear-Fig Compote
- Goat Cheese-Stuffed Pears
- Chicken Bone Broth
- Spiced Tomato Ketchup
- Marinara Sauce with Red Lentils
I’ll be sharing some of these recipes over the next few weeks. If your EPC is still sitting in an unopened box, pull it out and start cooking!