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    The Effective Mediterranean Instant Pot Cookbook
    The Effective Mediterranean Instant Pot Cookbook
    The Effective Mediterranean Instant Pot Cookbook
    Ebook234 pages1 hour

    The Effective Mediterranean Instant Pot Cookbook

    By Chef Effect

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    About this ebook

    The Effective Mediterranean Instant Pot Cookbook

    Food affects your health in several ways:

    One, if you over-eat, you put yourself at risk of excessive weight gain and obesity. Two, if you starve yourself, your body won’t get the nutrients it needs to stay in top shape. Three, if you don’t eat the right foods, you are likely to develop serious ailments.

    Experts have long confirmed the link between diet and health. In one study, it was reported that a poor diet makes one more prone to obesity, heart disease, diabetes, high blood pressure, high cholesterol and stroke, among others. Taking on a healthy diet is the best way to avoid all these health conditions.

    Dubbed as the world’s healthiest diet, the Mediterranean Diet is one of your best choices. It is rich in fruits, vegetables, whole grains, olive oil, lean meat and legumes.

    This book will cover:

    • Tips for cooking with an Instant Pot
    • An intro to the Mediterranean Diet
    • Health benefits of the Mediterranean Diet
    • Disadvantages of the Mediterranean Diet
    • 101 Mediterranean Instant Pot Recipes

    Some of the recipes include:

    • Lamb & Chickpea Chili
    • Stuffed Pasta Shells
    • Beef Casserole
    • Beef with Gremolata
    • Garlic & Rosemary Pork Strips
    • Pork Tenderloin with Greek Salad
    • Pulled Pork Gyros
    • Chicken Shawarma
    • Chicken Tikka Masala
    • Lemon Garlic Chicken
    • Chicken Orzo
    • Steamed Mussels
    • Salmon with Green Beans
    • Shrimp & Sausage Jambalaya
    • Seafood Pasta
    • Garlic Shrimp Fettuccine
    • Clams & Corn
    • Steamed Asparagus with Garlic Mayo
    • Greek Vegetable Soup
    • Brussels Sprouts in Citrus Bacon Sauce
    • Spicy Kale Stir Fry
    • Spaghetti Squash with Marinara
    • Mediterranean Ratatouille

    Get your copy today and start your exciting Mediterranean Journey right away.

    See You on the Effective Side!

    -Chef Effect

    LanguageEnglish
    PublisherChef Effect
    Release dateDec 14, 2017
    ISBN9781386783053
    The Effective Mediterranean Instant Pot Cookbook

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      Book preview

      The Effective Mediterranean Instant Pot Cookbook - Chef Effect

      Thank You

      A big thank you to everyone who downloaded this book. Let this be the start of a healthier life, filled with delicious and easy-to-cook Mediterranean dishes made with the highly convenient cooking device—the Instant Pot.

      Introduction

      Food affects your health in several ways:

      One, if you over-eat, you put yourself at risk of excessive weight gain and obesity.

      Two, if you starve yourself, your body won’t get the nutrients it needs to stay in top shape.

      Three, if you don’t eat the right foods, you are likely to develop serious ailments.

      Experts have long confirmed the link between diet and health. In one study, it was reported that a poor diet makes one more prone to obesity, heart disease, diabetes, high blood pressure, high cholesterol and stroke, among others.

      Taking on a healthy diet is the best way to avoid all these health conditions.

      Dubbed as the world’s healthiest diet, the Mediterranean Diet is one of your best choices. It is rich in fruits, vegetables, whole grains, olive oil, lean meat and legumes.

      In this book, you will find 101 healthy and delicious Mediterranean recipes that are easy-to-prepare, so there is no need to spend hours and hours in the kitchen. Also, to make the recipes more family friendly, all of them serve a total of 4 people.

      Enjoy and happy cooking!

      Chapter 1 - An Overview

      What is an Instant Pot?

      An Instant Pot is a multi-purpose cooker that can function as a pressure cooker, slow cooker, rice cooker and steamer. You can also use it to sauté veggies and meat, warm soup, or even make yogurt.

      It is highly convenient device that can perform various functions, helping you save time and effort in the kitchen.

      Tips for Cooking with an Instant Pot

      Cooking with an Instant Pot is easy. Here are some tips to make sure your first time is a success.

      Use the manual button for recipes that are not designed for Instant Pots. All the recipes here are specified for Instant Pot use, but if you’re going to use other recipes designed for pressure cookers or slow cookers, use the manual button and enter in the level of pressure and cooking time required.

      Know which pressure release method to use. The two most commonly used methods are quick release and natural release. Choose quick release if you do not want to overcook your food. This is ideal for seafood and vegetables. Natural release, meanwhile, is a gradual release of steam. Use this for recipes that make use of high volumes of liquid, like soup, porridge and so on.

      Dilute the liquid. Do not use cooking liquids that are too thick. Thick liquids make it more difficult to reach the desired pressure. Dilute by adding water, stock or broth.

      Add thickeners after pressure cooking. Do not add them before, as this will disrupt the cooking cycle.

      Brown the meat first. Use the sauté function to brown the meat first as this adds more flavor to the dish.

      Don’t forget to deglaze. Pour cold liquid (water or stock) into the hot pot. Then, scrape the brown bits from the bottom part of the pot with a wooden spatula. This makes the dish more flavorful.

      Do not force open your Instant Pot. See to it that the pressure has been released completely before opening the pot. Turn the venting knob to the venting position to make sure that all the pressure has been released. Open the pot away from you to avoid any accident.

      What is a Mediterranean Diet?

      A Mediterranean diet is a healthy diet program based on the cuisines of the countries surrounding the Mediterranean Sea.

      These countries include: Spain, France, Italy, Portugal, Greece, Turkey, Israel, Syria, Lebanon, Tunisia, Egypt, Libya, Algeria and Morocco.

      This diet emphasizes the use of the following:

      Plant-based foods, such as fruits, vegetables, nuts, whole grains and legumes

      Healthy fats, such as olive oil and avocado oil

      Herbs and spices

      Lean meat, fish and poultry

      Red wine and balsamic vinegar

      Health Benefits of the Mediterranean Diet

      Take note of the following health benefits of this popular diet:

      Weight loss

      Research has shown that the Mediterranean diet can help one lose weight and keep it off for a long time.

      In a 2011 meta-analysis conducted in Italy, it was reported that the use of the Mediterranean diet for more than six months helped reduced weight and increased physical activity. There were no adverse side effects reported.

      Heart health

      Experts explain that olive oil, a main component of this diet, is rich in alpha-linolenic acid (ALA), which has been proven in studies to help protect against heart disease.

      A study published in the journal Clinical and Investigative Medicine found that this diet can reduce the risk of cardiac-related death by up to 45 percent.

      Cancer protection

      The Mediterranean diet is also valued for its strong cancer protective effects.

      According to a 2004 study, there are several aspects of this diet that contribute to its ability to protect against cancer. These include the use of whole grains, healthy fats, and natural, unprocessed foods.

      This diet is said to help lower the risk of colorectal cancer, breast cancer and cancer of the upper digestive tract.

      Diabetes Prevention

      There’s also enough evidence that confirms the beneficial effects of this diet on blood sugar levels.

      A review of five randomized clinical trials showed that this diet lowered the risk of diabetes in both healthy individuals and people who are at risk of this disease.

      It may be due to the diet’s ability to help keep insulin levels in check. Insulin is the hormone that helps regulate blood sugar levels.

      Disadvantages of the Mediterranean Diet

      It’s also good to know the disadvantages of this diet.

      It’s low in calcium. This diet does not include a lot of milk and dairy products, so you have to monitor your calcium intake to make sure you’re getting enough of this nutrient.

      It’s high in fat. This diet mainly uses healthy fats. But too much of a good thing can still be bad. It’s imperative to watch your fat intake to avoid putting yourself at risk of health problems.

      Chapter 2 – 101 Recipes

      21 Beef/Lamb Recipes

      Mediterranean Beef

      Preparation Time: 10

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