The Paleo AIP Instant Pot Cookbook by Eileen Laird PDF

The PALE O A I P
Instant Pot
Cookbook
A COMMUNITY
COOKBOOK
EDITED BY
Eileen Laird
The Paleo AIP Instant Pot® Cookbook: Pressure Cooker Recipes for the Paleo Autoimmune Protocol
Cookbook CoPyRIghT: ©2016 Eileen Laird. Phoenixhelix.com. All rights reserved. Each recipe copyrighted to individual authors.
DIsClAImeR: The reader understands that this is a cookbook and not intended to be medical advice. The information is for inspirational
and educational purposes only. The reader should always consult his or her healthcare provider before making a dietary change. In addition,
all users of the Instant Pot® should read their manual before use. The authors of this cookbook aren’t liable for any loss or damage allegedly
rising from the information presented in this book.
DIsClosURe: This book contains affiliate links for Eileen Laird of Phoenix Helix. Your support allows projects, such as this community
cookbook, to be possible.
CReDITs:
tCover photo by Kate Jay from Healing Family Eats. Recipe is Lamb Stew with Butternut and Ginger (page 101).
tCover design by Chelsey Luther
tInterior design and copy editing by Laura Vein
tProject coordination and publication by Eileen Laird of Phoenix Helix

Table of ConTenTs
Introduction..................................................................................... 4
What is the Paleo Autoimmune Protocol?....................................... 5
13 Things You Need to Know About Your Instant Pot®............... 6-7
Broths........................................................................................... 8-12
Sauces + Condiments................................................................. 13-25
Vegetables................................................................................... 26-49
Poultry........................................................................................ 50-76
Meat.......................................................................................... 77-122
Seafood................................................................................... 123-138
Offal........................................................................................ 139-148
Dessert.................................................................................... 149-160
Extras...................................................................................... 161-165
Special Diet Modifications..................................................... 166-172
Meet the Authors.................................................................... 173-182
Resources....................................................................................... 183
The Paleo aIP InsTanT PoT® Cookbook 3

This book is:
A Paleo Autoimmune Protocol (AIP) Cookbook.
A resource for reversing autoimmune disease.
The work of 37 bloggers/recipe developers who have used the AIP to improve
their own health.
over 140 recipes! And 75 of these are new and exclusive to this cookbook.
Written specifically for the Instant Pot®.
“Fast food” on the AIP: Every recipe (except coconut yogurt) uses the Instant
Pot® pressure cooker functions, saving time in the kitchen through this magically
fast cooking method.
Filled with a wide variety of recipes including broths, sauces, condiments,

vegetables, poultry, meat, seafood, offal, desserts, and more!
Packed with flavor, including AIP-friendly recipes for a wide variety of ethnic foods.
elimination-phase friendly. Every recipe in the first 8 sections of the cookbook

meet the strictest version of the AIP. In the final section "Extras," there are
3 reintroduction recipes, which are labeled accordingly.
Over half the recipes can easily be modified for Low-FODMAP, GAPS/SCD,
and Coconut-Free Diets. (Charts are included at the back of the cookbook.)
Delicious!

WhaT is The Paleo auToimmune ProToCol (aiP)?
The AIP is a diet and lifestyle program designed to reduce inflammation, heal digestion, deliver nutrition that supports health, and
ultimately reverse autoimmune disease. There are four elements to the protocol:
FooDs To AvoID
These are foods that have the potential to increase inflammation, stimulate the immune system, and/or irritate the digestive tract:
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FooDs To eAT
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foods include:
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FMJNJOBUJPOQIBTFMBTUTGPSFWFS*UEPFTOU8IFOZPVTFFDMFBSJNQSPWFNFOUJOZPVSBVUPJNNVOFTZNQUPNT ZPVDBObegin a careful
reintroduction process where you test each food to see how your body reacts. This is how you personalize the AIP for you.
lIFesTyle ChoICes
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For more inFormation on the Protocol, Please read:

tA Simple Guide to the Paleo Autoimmune Protocol by Eileen Laird
tThe Paleo ApproachCZ%S4BSBI#BMMBOUZOF

13 T hings Y ou n eed To k noW
a bouT Y our i nsTanT P oT ®
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4. seCURIng The lID: 5VSOUIFMJEBUBTMJHIUEJBHPOBMUPOFTUJUJOUPUIFQPUćFOUVSOJUDMPDLXJTFVOUJMZPVDBOUUVSOJU

any further. The Instant Pot®IBTBTBGFUZGFBUVSFJGZPVUSZUPDPPLXJUIUIFMJEJOUIFXSPOHQPTJUJPO UIFEJTQMBZXJMMTBZi-JEw
BOEJUXPOUBMMPXZPVUPDPPLVOUJMZPVDPSSFDUUIFQPTJUJPO
5. bAsIC PRessURe CookIng: 1SFTTUIFi.BOVBMw#VUUPOćJTXJMMBVUPNBUJDBMMZEFGBVMUUPIJHIQSFTTVSFBU

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small wisps will escape around the small steel button on top of the lid. This button is called the float valve. Eventually, that button
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7. ReleAsIng PRessURe nATURAlly: 'PSTBGFUZSFBTPOT ZPVXPOUCFBCMFUPPQFOZPVS*OTUBOU1PU® until the

pressure has been released. The safest method is to let it naturally release by doing nothing and just letting your meal sit on the
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steam release handle, to absorb some of the moisture as it releases.
9. The sAUTé FeATURe: This is a great function of the Instant Pot®. It allows you to sauté or brown ingredients before
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10. RemembeR To TURn IT oFF: *UTBDUVBMMZFBTZUPGPSHFUUPEPUIJT CFDBVTFUIFi,FFQ8BSNwBOEi$BODFMwCVUUPO

are the same, and the Instant Pot®EFGBVMUTUPi,FFQ8BSNwBęFSDPPLJOH4PUIJTJTKVTUBSFNJOEFSUPIJUUIFSFECVUUPOJOUIF
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11. DIFFeRenT moDels AnD sIZes: Currently there are a variety of Instant Pot® models sold, with sizes ranging
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included a coconut yogurtSFDJQFBUUIFCBDLPGUIJTDPPLCPPL&WFSZPUIFSSFDJQFJOUIFCPPLDBOCFDPPLFEJOBOZNPEFM)PXFWFS
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12. TRoUbleshooTIng TIP: If you see steam coming out from under the lid and water is collecting in the lip surrounding
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more trouble with your Instant Pot® DIFDLZPVSNBOVBMTUSPVCMFTIPPUJOHUBCMFĕSTU*GZPVEPOUĕOEBOBOTXFS Instant Pot® has
excellent online support.
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broThs
#BTJD#POF#SPUI7BSJBUJPOTo
Fish Bone Broth....................................................................................... 11
$IJDLFO'FFU#SPUI.................................................................................. 12

b a s i C b o n e b r o T h + V a r i aT i o n s
by Eileen Laird of Phoenix Helix tYields approximately 3 quarts or 12 servings
24-hour broth cooked in just 2 hours? Yes, please!
3 pounds of bones
(choose a variety; frozen bones are OK) 1. Place the bones, salt, vinegar, onion, garlic, celery, and carrot in the
Instant Pot®, and add waterUPUPJODIFTCFMPXUIFi.BYwMJOF -FTTXBUFS
1 teaspoon sea salt NBLFTBNPSFHFMBUJOPVTCSPUI
1 tablespoon apple cider vinegar

2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
½ medium onion 120 minutes.
1 small clove garlic
3-inch piece of celery
3. 0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ XIJDIUBLFTBQQSPYJNBUFMZ
1 hour).
3-inch piece of carrot
Water, as needed 4. 6TFBTMPUUFETQPPOUPSFNPWFUIFCPOFTBOEWFHFUBCMFTćSPXBXBZUIFWFHFUBCMFT
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meaty/gelatinous bones to each batch.
5. Pour the broth through a mesh strainer into a large bowl. Transfer the broth into
mason jars. Let the jars cool for one hour on the counter and then refrigerate. If
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GBU PSUIFGBUJTDSBDLFE LFFQUIFCSPUIJOUIFGSJEHFBNBYJNVNPGEBZT:PV
can also freeze broth for up to one year. Just let it cool completely in the fridge;
UIFOUSBOTGFSUPGSFF[FSTBGFDPOUBJOFST
The Paleo aIP InsTanT PoT® Cookbook : broTh 9

b o n e b r o T h V a r i aT i o n s
heRbeD bRoTh:
"EEBGFXTQSJHTPGZPVSGBWPSJUFIFSCTUPUIFJOHSFEJFOUTCFGPSFQSFTTVSFDPPLJOH
FoR A sPICy kICk:

"EEBGFXUIVNCTJ[FEQJFDFTPGHJOHFSUPUIFJOHSFEJFOUTCFGPSFQSFTTVSFDPPLJOH
RoAsTeD bone bRoTh:

'PSBEFFQFSDPMPSBOESJDIFSĘBWPS SPBTUZPVSCPOFTQSJPSUPBEEJOHUIFNUPUIF*OTUBOU1PU¥$PPLUIFNGPSNJOVUFT
in a 350 degree oven.
gelATInoUs bRoTh:
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ingredients in bone broth. Some bones contain more of it than others, but all bones contain nutrition that supports a healthy
body. For example, marrow bones have almost no gelatin, but marrow itself is a superfood.
ćBUTBJE JGZPVSFBMMZXBOUUIBUKJHHMFDPOTJTUFODZ IFSFTXIBUZPVEP

1.$IPPTFHFMBUJOPVTCPOFTMJLFQJHTGFFUBOEPYUBJM
2.6TFMFTTXBUFSćFNPSFDPODFOUSBUFEZPVSCSPUI UIFUIJDLFSJUXJMMHFU
I Don’T lIke The TAsTe oF bone bRoTh. whAT CAn I Do?

1. "MXBZTJODMVEFTPNFNFBUZCPOFTJOZPVSCSPUIoUIFZQSPWJEFUIFĘBWPS
2. 5SZDIJDLFOCPOFCSPUIJUTNBOZQFPQMFTGBWPSJUFBOERVJUFFDPOPNJDBMćFOFYUUJNFZPVDPPLDIJDLFO TBWFBOE
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broth recipe as written.
3. 5SZTPNFPGUIFWBSJBUJPOT*WFMJTUFEBCPWF
4. 6TFJUBTBCBTFGPSTPVQćFSFBSFMPUTPGHSFBUSFDJQFTJOUIJTCPPL BOEXIJMFUIFCPOFCSPUIBEETOVUSJUJPOUPUIF
SFDJQFT UIFPUIFSJOHSFEJFOUTBEEUIFEFMJDJPVTĘBWPSZPVTFFL

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Re
fish bone broTh
by Joanna Frankham of joannafrankham.com tYields 3 quarts or 12 servings
It is widely recommended that non-oily fish are used when making bone broth from fish. This is
because oily fish like salmon is high in unsaturated fat, which becomes rancid during cooking.
3 to 4 pounds of fish carcasses 1. 8BTIUIF fishBOEDVUPČUIFHJMMT JGQSFTFOU

or heads from large non-oily fish
2 bay leaves
2. 1MBDFUIFĕTIJOUPUIF*OTUBOU1PU¥"EEbay leaves, vinegar, and water
oFOPVHIUPKVTUDPWFSBMMUIFĕTICPOFT"EEUIFonions, celery, carrots,
1 tablespoon apple cider vinegar parsley stalks, and thyme.
Water, as needed
2 onions, quartered NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
2 stalks celery, coarsely chopped
4. 6TFBTMPUUFETQPPOUPSFNPWFBMMUIFCPOFTBOEWFHFUBCMFT4USBJOUIFCPOFCSPUI
2 carrots, scrubbed and coarsely chopped JOUPBMBSHFCPXMUISPVHIBĕOFNFTITJFWFBOEEJTDBSEUIFTPMJET
Stalks from one bunch of fresh parsley
3 to 4 sprigs of fresh thyme
5. -FUUIFCSPUIDPPMPOUIFDPVOUFSGPSIPVSCFGPSFSFGSJHFSBUJOH0ODFDIJMMFE
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SFGSJHFSBUPSBOEUPNPOUITJOUIFGSFF[FS

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ChiCken feeT broTh
by Lexi Haverly of AYCEtoBetterHealth t Yields 3 quarts or 12 servings
Chicken feet make one of the most nutrient-dense, collagen-rich broths

available – goes great as a base for any chicken or veggie based soup.
10 cups water, for blanching 1. Fill the Instant Pot® with about 10 cups of water. Press the sAUTé button and
2 pounds of chicken feet heat the water until it boils.
12 cups water, for making the broth

2. .FBOXIJMF SJOTFUIFchicken feet and separate out any that have yellow
1 large white onion, quartered QBUDIFTUIBUOFFEUPCFQFFMFEPČ#MBODIUIFTFGFFUMBTUUPLFFQUSBDLPGUIFN
2 cloves garlic, halved
3. #MBODIGFFUJOCBUDIFTGPSTFDPOETUPSFNPWFBOZSFNBJOJOHEJSU"ęFS
2 tablespoons apple cider vinegar CMBODIJOH BOZTLJO ZFMMPXQBUDIFT
TIPVMEDPNFPČFBTJMZVTJOHZPVSIBOET
*GUIFSFBSFBOZESZPSPEEMPPLJOHQBUDIFT DVUUIPTFPVU*GVTJOHDPOWFOUJPOBM
1 large carrot, cut into thirds
DIJDLFOGFFU OPOQBTUVSFE
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2 celery stalks, cut into thirds UIFIBMGXBZNBSLPGFBDIUPFCAnCel the sauté function.
½ teaspoon sea salt
1 bay leaf
4. Rinse the stainless steel insert and add 12 cups of water. Add the prepared
chicken feet, onion, garlic, vinegar, carrot, celery, salt, and bay leaf.
NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
6. Strain broth, transfer to jars, allow to cool on counter for 1 hour, then refrigerate.
#SPUIXJMMLFFQJOUIFGSJEHFGPSEBZTPSJOUIFGSFF[FSGPSVQUPZFBS

s a u C e s +C o n d i m e n T s
$SBOCFSSZ##24BVDF
Cherry Rhubarb Ketchup....................................................................... 15
.BSJOBSB4BVDF........................................................................................ 16
Bolognese Sauce
$BVMJGSFEP4BVDF.................................................................................... 18
Gravy......................................................................................................... 19
Pear & Prune Chutney............................................................................ 20
Fresh Apricot Chutney............................................................................ 21
Fig Jam...................................................................................................... 22
#BDPO0SBOHF$IFSSZ+BN..................................................................... 23
Applesauce
Strawberry Rhubarb Compote.............................................................. 25
The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 13

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Re C r a n b e r r Y bbQ s a u C e
by Andrea Wyckoff of Forest and Fauna t Yields 2 cups or 8 servings
The perfect tangy bbq sauce to kick up the flavor for your nightshade-free bbq!
Feel free to substitute any of your favorite fruit or berries.
2 cups cranberries, fresh or frozen 1. Add the cranberries, red wine vinegar, coconut aminos, 2 tablespoons
¼ cup red wine vinegar of the honey, apple cider vinegar, molasses, onion powder, garlic
powder, and salt to the Instant Pot®.
¼ cup coconut aminos
4 tablespoons honey, divided 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl GPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
2 tablespoons apple cider vinegar on QBHF).
(or fruit vinegar like blackberry vinegar)
2 tablespoons blackstrap molasses 3. 6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJM
½ teaspoon onion powder smooth.
½ teaspoon garlic powder

4. "ęFSCMFOEJOH BEEJOginger and horseradish,UPUBTUF6TFB.JDSPQMBOF¥GPS
Pinch of sea salt BWFSZĕOFHSBUFćFGSFTIHJOHFSBOEIPSTFSBEJTIBEEBOJDFTQJDZiCJUFwUPUIJT
##2TBVDF"MTPBEEJOUIFSFNBJOJOH2 tablespoons of honey, as needed to
1 teaspoon grated fresh ginger
UBTUFćFTBVDFXJMMUIJDLFOBTJUDPPMT
1 teaspoon grated fresh horseradish
5. 8JMMLFFQJOUIFGSJEHFGPSEBZTPSUIFGSFF[FSGPSVQUPNPOUIT

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Re
C h e r rY r h u b a r b k e T C h u P
by Samantha Jo Teague of The Unskilled Cavewoman t Yields 2 cups or 32 servings
You'll never go back to regular ketchup again. Tangy, sweet, salty, and magically tomato-free.
1 cup chopped carrots 1. Add the carrots, cherries, rhubarb, water, honey, onion powder, salt,
½ cup sweet black cherries, frozen garlic powder, cinnamon, cloves, mace, and vinegar to the Instant Pot®.
½ cup chopped rhubarb

2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl and then PRessURe to switch to low.
1⅓ cups water, plus additional as needed 4FUDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF
(using the instructions on QBHF). Allow mixture to cool completely for safe
1 teaspoon honey handling.
1 teaspoon onion powder
1 teaspoon sea salt 3. 6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJM
smooth.
¼ teaspoon garlic powder
¼ teaspoon ground cinnamon 4. "EENPSFXBUFSUBCMFTQPPOBUBUJNFGPSBUIJOOFSLFUDIVQ5BTUFBOEBEKVTU
seasonings if necessary.
⅛ teaspoon ground cloves
⅛ teaspoon ground mace 5. 4UPSFJOUIFSFGSJHFSBUPSGPSVQUPXFFLT
3 tablespoons apple cider vinegar
noTe:
t8IJMFUIFLFUDIVQJTGSFTIMZDPPLFEBOE
still warm, it will taste strongly of
DBSSPUT"ęFSGVMMZDIJMMFE UIFĘBWPST
XJMMIBWFCMFOEFEBOEJUXJMMUBTUFKVTUMJLF
SFHVMBSLFUDIVQ

marinara sauCe
by Mary B. Lapp of Simple and Merry t Yields 2 cups or 6 servings
Great for dipping!
4 cups sliced fresh peaches

with 2 tablespoons water/bone broth
1. Place peaches/water, beets, onion, vinegar, oregano, dried basil, salt,
and garlic in the Instant Pot®.
OR
4 cups sliced frozen peaches 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
with ⅓ cup water/bone broth
on QBHF).
¼ cup grated or diced beets
1 onion, chopped 3. 6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJMBMNPTU
TNPPUIoTUJMMBMJUUMFDIVOLZ
1 teaspoon dried oregano 4. Stir in olive oil, fresh basil, and salt. Add more salt and vinegar, if desired.
1 teaspoon dried basil
1 teaspoon sea salt
6 cloves garlic, chopped
2 tablespoons extra-virgin olive oil
¼ cup fresh basil, chopped
Sea salt, to taste

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bolognese sauCe
by Kari Owens of Whole Life Full Soul t Yields 8 cups or 4 servings
This tomato-less sauce has a rich complexity just as a traditional Italian Bolognese
is meant to have. Pairing with light noodles makes this dish elegant yet simple.
2 tablespoons extra-virgin olive oil, divided 1. Press the sAUTé button on the Instant Pot® and add 1 tablespoon of olive
1 yellow onion, diced oil plus the onion and garlic$PPLVOUJMUSBOTMVDFOU
1 head of garlic, minced 2. Add the beets, carrots, bay leaves, thyme, rosemary, oregano, wine,
4 beets, peeled and chopped and broth. CAnCel the sauté function.
10 carrots, peeled and chopped
3 bay leaves NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
instructions on QBHF).
1 bunch of fresh thyme (1-inch thick)
2 branches of fresh rosemary 4. 3FNPWFUIFIFSCTGSPNUIFQPU6TFBOJNNFSTJPOCMFOEFSPSIJHITQFFE
1 tablespoon fresh oregano blender to purée mixture until smooth. Transfer to a separate container.
1 cup red wine

5. Rinse the stainless steel insert and dry thoroughly. Press the sAUTé button, and
½ cup bone broth (or substitute water) add the remaining tablespoon of olive oil and the ground beef4QSJOLMF
the salt and cinnamonPOUPQ#SPXOUIFNFBUPOCPUITJEFT0ODFNFBUJT
1 pound ground beef
browned, add half the sauceCBDLJO GSFF[FPSSFTFSWFUIFPUIFSIBMGGPS
½ teaspoon sea salt BOPUIFSTFSWJOH
.JYUPHFUIFSCAnCel the sauté function.
½ teaspoon ground cinnamon
½ cup fresh chopped basil
6. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOH
UJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
Kelp noodles, zoodles, or spaghetti squash, instructions on QBHF). Stir in the basil to the Bolognese, and serve over
for serving noodles, if desired.

Cauli-fredo sauCe
by Cristina Maria Curp of The Castaway Kitchen t Yields 4 cups or 4 servings
Thick, creamy, savory, umami…
One special ingredient makes this cauli-fredo especially convincing!
1 tablespoon extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot®. Add the olive oil, cauliflower,
1 head cauliflower, diced (about 3 cups) onions, ginger, and garlic. Sauté for 6 minutes, stirring occasionally. Add the
salt, oregano, broth, and coconut milk. Stir well. CAnCel the sauté function.
2 small onions, diced (about 1 cup)
1-inch nub of fresh ginger, minced 2. $MPTFBOEMPDLUIFMJE1SFTTUIFsTeAm CVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
2 garlic cloves, minced
1 teaspoon sea salt, plus additional to taste 3. Add the fish sauce.6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏF
2 teaspoons dried oregano mixture until smooth. Taste and adjust salt if necessary. Blend again.
½ cup bone broth

4. 4UPSFJOBOBJSUJHIUDPOUBJOFSJOUIFSFGSJHFSBUPSVQUPBXFFL
½ cup coconut milk
¼ cup fish sauce 5. Serving suggestions: zoodles, TQBHIFUUJTRVBTI, sautéed spinach, or mushrooms
and bacon.

g r aV Y
by Michelle Hoover of Unbound Wellness t Yields 4 cups or 8 servings
Thanksgiving’s favorite sidekick sans the deal-breaker ingredients.
1 head cauliflower (about 1 pound), chopped 1. Add the cauliflower, broth, garlic, dried rosemary, and salt to the Instant
2 cups chicken bone broth Pot®.
1 clove garlic, minced

½ teaspoon dried rosemary NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
1 sprig of fresh rosemary, for garnish 3. 6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJM
smooth.
4. Place in a gravy boat and top with the fresh rosemary.4FSWFPWFSUVSLFZ

NBTIFEQBSTOJQ PSFWFO"*1GSJFEDIJDLFO

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Re Pear & Prune ChuTneY
by Angie Brazzale of Paleomantic t Yields 1½ cups or 12 servings
Rich, dark and alluring, this is chutney with class—just one teaspoon is all it takes
to elevate yesterday’s leftovers to a higher state.
2 cups firm pears, peeled, cored and diced 1. Place the pears, prunes, date paste, vinegar, ginger, cloves, cinnamon,
( I use 2 large Abate pears) and water into the Instant Pot® and stir to combine.
¼ cup pitted and chopped prunes
1 tablespoon concentrated date paste 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ PSXBJU
(or 1 tablespoon muscovado sugar)
NJOVUFTBOEUIFORVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 heaping teaspoon minced fresh ginger 3. Remove the lid. Press the sAUTé button, and simmer the chutney, stirring
PęFO VOUJMUIFMJRVJEIBTSFEVDFECZIBMGBOEIBTUIJDLFOFE BCPVUNJOVUFT
1 teaspoon whole cloves CAnCel the sauté function.
1 teaspoon ground cinnamon
½ cup water 4. 4QPPOUIFDIVUOFZJOUP.BTPOKBST BOEBMMPXUPDPPMCFGPSFTFSWJOH4UPSFJOUIF
fridge, where it will last for a month or more.

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fresh aPriCoT ChuTneY
by Alexandra Raver of Don’t Eat the Spatula t Yields 2 cups or 8 servings
A childhood favorite of mine recreated, this chutney is the perfect complement
to almost any protein, adding a rich sweetness for your taste buds.
1 tablespoon avocado oil 1. Press the sAUTé button on the Instant Pot®. Add the avocado oil0ODFUIF
½ cup diced shallots oil is hot, add shallotsBOETBVUÏGPSNJOVUFTPSVOUJMUIFZCFDPNFTPę"EE
ginger and sauté for another minute.
1½ tablespoons minced fresh ginger
½ cup apple cider vinegar 2. Add in vinegarBOEVTFBTQBUVMBUPTDSBQFVQUIFCSPXOCJUT-FUJUDPPLEPXO
for 5 minutes. CAnCel the sauté function.
1 pound apricots, peeled and roughly chopped
1 teaspoon sea salt 3. Add the apricots, salt, coconut sugar, and cinnamon stick..JYUP
combine.
¼ cup coconut sugar
1 cinnamon stick 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZ
5. Remove lid and press the sAUTéCVUUPO$PPLGPSBOPUIFSUPNJOVUFTPS

VOUJMJUCFHJOTUPUIJDLFOCAnCel the sauté function. Remove from pot and let
cool.
6. Chill for several hours or overnight, before serving with your favorite protein.
ćFDIVUOFZXJMMLFFQJOUIFGSJEHFGPSTFWFSBMNPOUIT
noTe:
t8IJMFUIFDIVUOFZJTGSFTIMZDPPLFEBOE
still warm, it will taste strongly of vinegar.
Let it completely cool in the fridge,
allowing the flavors to balance.

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Re fig Jam
by Kari Owens of Whole Life Full Soul t Yields 2 cups or 16 servings
This sweet jam is perfect paired with coconut yogurt, spread on an AIP baked good,
over some liver pâté or a sweet dessert.
4 cups fresh figs, halved and de-stemmed 1. Add the figs, orange zest and juice, water, and cinnamon to the Instant
Zest and juice of one orange Pot®.
¼ cup water
Scant ¼ teaspoon ground cinnamon NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
QBHF).
3. .BTIUIFĕHTVOUJMEFTJSFEDPOTJTUFODZ0SVTFBOJNNFSTJPOCMFOEFSPSIJHITQFFE
blender for a smoother consistency.
4. 1PSUJPOJOUPTNBMMNBTPOKBST,FFQJOUIFSFGSJHFSBUPSGPSXFFLTPSGSFF[FGPS
up to one year.

b a C o n o r a n g e C h e r rY J a m
by Jen Eccleston of My Big Fat Grain Free Life t Yields 4 cups or 8 to 12 servings
Use as a condiment or transform a simple dish into something gourmet with this delicious jam.
1 pound bacon, diced 1. Press the sAUTé CVUUPOPOUIF*OTUBOU1PU¥8IFOIPU BEEbacon and stir
1 red onion, coarsely chopped PDDBTJPOBMMZUPDSJTQFWFOMZ0ODFDSJTQ SFNPWFUPQBQFSUPXFMMJOFEQMBUFBOE
set aside. Remove all but about 2 tablespoons of the bacon grease and discard or
1 clove garlic, chopped set aside for later use.
5 cups frozen cherries or fresh pitted cherries
1 cup unsweetened applesauce 2. Add onionBOETBVUÏVOUJMTPę"EEgarlic and stir until fragrant, about
30 seconds. Add the cooked bacon, cherries, applesauce, maple syrup,
⅓ cup maple syrup orange zest, and orange juice. Stir well. CAnCel the sauté function.
1 teaspoon orange zest
⅓ cup orange juice NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
4. Press the sAUTéCVUUPOBHBJOBOEBMMPXNJYUVSFUPCPJM TUJSSJOHGSFRVFOUMZUP

QSFWFOUCVSOJOH3FEVDFUIFMJRVJEVOUJMUIJDLFOFEUPBMJUUMFMFTTUIBODVQT
CAnCel the sauté function.
serVing suggesTions:
4FSWFBTBUPQQJOHGPSQMBOUBJODSBDLFST
5. "MMPXNJYUVSFUPDPPMTMJHIUMZ UIFOVTFBOJNNFSTJPOCMFOEFSPSIJHITQFFE
(with a dollop of coconut yogurt), as a CMFOEFSUPQVSÏFNJYUVSFVOUJMQVSÏFECVUTUJMMDIVOLZ
TBVDFGPSQMBOUBJOQJ[[BDSVTU PSTUVČJU
VOEFSUIFTLJOPGBDIJDLFOBOECBLF*U 6. 4QPPOJOUPDMFBOHMBTTKBSTBOEBMMPXUPDPPMDPNQMFUFMZ0ODFDPPMFE DBQUIF
is also delicious as a condiment alongside KBSTBOESFGSJHFSBUF8JMMLFFQBUMFBTUPOFXFFLSFGSJHFSBUFE
SPBTUFEUVSLFZ HSJMMFEĕTI QPSLDIPQT PS
BUPQUVSLFZCVSHFST

aPPlesauCe
by Laura Vein of Sweet TreatstYields 6 cups or 6 servings
Whether eaten on its own, served as a condiment, or used in other recipes,
this Instant Pot® applesauce is a terrific staple to have on hand. Plus, it has no added sweeteners.
4 large Granny Smith apples 1. Peel, core, and roughly chop the apples. Place the prepared apples and
4 large Pink Lady apples apple juice into the Instant Pot®.
¼ cup apple juice
2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl for high pressure. For a slightly caramelized
BQQMFTBVDF MJLFUIFPOFQJDUVSFE TFUUIFDPPLJOHUJNFGPSNJOVUFT0S GPSB
MJHIUFSBQQMFTBVDF TFUUIFDPPLJOHUJNFGPSNJOVUFT0ODFUJNFJTVQ BMMPXUIF
pressure to release naturally.
3. 6TFBQPUBUPNBTIFSPSJNNFSTJPOCMFOEFSUPNBTIUIFBQQMFT
4. $PPMTMJHIUMZBOEQPSUJPOJOUPBRVBSUTJ[FENBTPOKBSBOEBQJOUTJ[FENBTPO
KBS4UPSFJOUIFSFGSJHFSBUPSGPSVQUPBXFFL PSGSFF[FVQUPNPOUIT
noTes:
tćJTSFDJQFDBOOPUCFDBOOFECFDBVTFJUEPFTOPUDPOUBJOBEFRVBUFBDJE
t0UIFSBQQMFWBSJFUJFTNBZCFTVCTUJUVUFEGPSUIF(SBOOZ4NJUIBOE1JOL-BEZBQQMFT'JMUFSFEXBUFSNBZCFTVCTUJUVUFEGPSUIF
apple juice. 6.
tfor a sPiCed aPPlesauCe VariaTion: add warm spices (such as cinnamon, mace, ginger, cloves etc.) either before
QSFTTVSFDPPLJOHPSTUJSJOCFGPSFTFSWJOH
tfor a berrY aPPlesauCe VariaTion: BEECFSSJFTPGZPVSDIPJDF TVDIBTCMVFCFSSJFT CMBDLCFSSJFT TUSBXCFSSJFT BOE
SBTQCFSSJFT PSBDPNCJOBUJPOPGCFSSJFT
CFGPSFQSFTTVSFDPPLJOH1VTIUIFTBVDFUISPVHIBTUSBJOFSUPSFNPWFUIFTFFETBęFS
DPPLJOH

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Re s T r aW b e r rY r h u b a r b C o m P o T e
by Erin of Enjoying this Journey t Yields 2½ cups or 8 servings
A simple, classic compote of strawberries and rhubarb.
3 cups sliced rhubarb 1. Place rhubarb, strawberries, and orange zest in the Instant Pot®.
3 cups sliced strawberries
1 orange, zested
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
2 to 4 tablespoons honey, to taste
3. Pour compote out and sweeten with honey, to taste.
4. 4FSWFBMPOFPSTQPPOPWFSQPSLDIPQT MBNCSJCT PSPOUPQPGIPNFNBEF
coconut yogurt.

V e g e Ta b l e s
Lemon Asparagus
"SUJDIPLFTXJUI-FNPO5BSSBHPO%JQQJOH4BVDF............................... 28
Rosemary Bacon Braised Cabbage........................................................ 29
Turmip Greens with Toasted Coconut Sauce...................................... 30
-FNPOZ(BSMJD#PL$IPZ...................................................................... 31
/JHIUTIBEF'SFF$BQPOBUB..................................................................... 32
4NPUIFSFE0LSB...................................................................................... 33
$BVMJĘPXFSi3JDFw
2VJDL 4QBHIFUUJ4RVBTI......................................................................... 35
.PGPOHP.................................................................................................... 36
Honey Herbed Carrots & Parsnips
i#BLFEw4XFFU1PUBUPFT............................................................................ 38
.BTIFE4XFFU1PUBUPFT.......................................................................... 39
4BWPSZ.BTIFE8IJUF4XFFU1PUBUPFT
#VUUFSOVU"QQMF.BTI
%JMM.BTI
(PMEFO#FFU$BSBNFMJ[FE-FFL4PVQ
Creamy Root Veggie Curry Soup
"TJBO*OTQJSFE$SFBNZ$BSSPU(JOHFS4PVQ
$SFBNZ,BCPDIB4RVBTI4PVQ
Thyme Scented Fennel & Asparagus Soup
2VJDL0OJPO4PVQ
Classic Russian Borscht

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Re l e m o n a s Pa r a g u s
by Michelle Hoover of Unbound Wellness t Yields 2 servings
A light, fresh and easy side dish that can easily be paired with any meal of the day.
1 bunch asparagus (about 1 pound) 1. 8BTIUIFasparagusBOEDIPQPČUIFXPPEZFOET

1 cup water
Juice of ¼ lemon, plus additional for serving
2. Pour waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL1MBDFUIF
prepared asparagusPOUIFSBDLBOEUPQXJUIUIFlemon juice and salt.
1 teaspoon extra-virgin olive oil 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl and then PRessURe to switch to low.
4FUDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF
Lemon slice (optional garnish) (using the instructions on QBHF).
4. Transfer the asparagus to a serving dish and drizzle with olive oil, extra
lemon juice, and top with lemon slice, if desired.
The Paleo aIP InsTanT PoT® Cookbook : VegeTables 27

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Re arTiChokes with lemon Tarragon diPPing sauCe
by Kat Woods of Hope Heal Cook t Yields 4 servings
Artichokes are a West Coast favorite that really come alive
when paired with this rich, citrus dipping sauce.
4 artichokes, 5 to 6 ounces each 1. Trim the stems of the artichokesTPUIBUUIFZBSFPOFJODIJOMFOHUI$VUPČ
POFJODIPGUIFiQFUBMTwGSPNUIFPQQPTJUFFOEPGUIFBSUJDIPLFT%JTDBSEUIF
2 small lemons
stems and petal tips.
2 cups poultry bone broth
1 tablespoon finely chopped tarragon leaves 2. Zest the lemonsBOETFUBTJEF$VUGPVSUIJOTMJDFT BCPVUJODI
GSPNUIF
middle of one zested lemon, removing any seeds.
1 stalk celery
½ cup extra-virgin olive oil 3. Place the lemon slices in the Instant Pot® and top each lemon slice with a
trimmed artichoke,TUFNTJEFVQ1PVSJOUIFbrothBSPVOEUIFBSUJDIPLFT
¼ teaspoon sea salt
NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
QBHF).
5. 8IJMFUIFBSUJDIPLFTBSFDPPLJOH NBLFUIFEJQQJOHTBVDF'JOFMZDIPQGSFTI
tarragon leaves5SJNCPUIFOETPGPOFTUBMLPGcelery and chop into small
pieces.
6. Peel the remaining lemon BOEDVUUIFXIJUFQJUIBXBZXJUIBQBSJOHLOJGF

Coarsely chop the fruit. Throw away the seeds.
7. Place the lemon zest, lemon fruit, tarragon, chopped celery, olive oil,
and saltJOBCMFOEFSPSGPPEQSPDFTTPSBOECMFOEVOUJMUIJDLBOEDSFBNZ
8. 4FSWFUIFBSUJDIPLFTXJUIUIFEJQQJOHTBVDF'FFMGSFFUPESJOLUIFCSPUISFNBJOJOH
in the Instant Pot®.
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Re r osemarY b aCon b raised C abbage
by Kari Owens of Whole Life Full Soul t Yields 8 servings
This cabbage is a foolproof side dish that brings all the flavors of
the sweet cabbage, bacon and aromatic rosemary to the forefront.
8 ounce package of bacon, chopped 1. Press the sAUTé button on the Instant Pot.® Add in the bacon. Begin to sauté
until it gets crispy. Then add in the rosemary, cabbage, and broth/water.
2 tablespoons fresh chopped rosemary
Stir everything until mixed. CAnCel the sauté function.
1 head green cabbage, chopped
¼ cup bone broth or water 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
QBHF).
3. Serve with your favorite entrée.

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Re TurniP greens with ToasTed CoConuT sauCe
Turnip greens lose their bitter edge when cooked until tender
and dressed in a creamy, coco-nutty sauce.
3 bunches of spring or “salad” turnip greens, 1. 8BTIturnip greens BOEDVUJOUPJODIMFOHUIT1MBDFUIFchopped turnip
(about 8 cups chopped) greens and water in the Instant Pot®.
1 cup water
2 tablespoons coconut oil
6 tablespoons coconut butter QBHF).
2 tablespoons coconut aminos
3. 4USBJOUIFHSFFOTJOBDPMBOEFS6TJOHUIFCBDLPGBTQPPOHFOUMZQSFTTUIFHSFFOT
¼ teaspoon sea salt BOETRVFF[FPVUBOZFYDFTTXBUFS
4. Rinse and dry the stainless steel insert. Press the sAUTé button and add the
coconut oil.0ODFNFMUFE BEEUIFcoconut butter,VTJOHBXIJTLUP
JODPSQPSBUFUIFUXP$POUJOVFXIJTLJOHBTUIFDPDPOVUCVUUFSDPPLT
5. 0ODFUIFNJYUVSFIBTCFDPNFMJHIUCSPXOXJUIBOVUUZBSPNB BEEUIFcoconut
aminos and salt"UUIJTQPJOU UIFTBVDFXJUIRVJDLMZUIJDLFO
6. Add the turnip greens to the pot and mix into the sauce. CAnCel the sauté
function and serve.

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Re lemonY-garliC bok ChoY
by Angie Alt of Autoimmune Paleo t Yields 4 servings
In less than 10 minutes, you can have flavorful steamed greens on your dinner table!
2 tablespoons bone broth 1. Pour broth and vinegar into the Instant Pot®. Put the bok choy over broth/
WJOFHBSNJYUVSF *UTIPVMEBMNPTUĕMMUIF*OTUBOU1PU¥
4QSJOLMFgarlic over the
1 teaspoon apple cider vinegar
UPQPGCPLDIPZ
2 large heads bok choy, base discarded,
washed, chopped into 1-inch pieces 2. $MPTFBOEMPDLUIFMJE1SFTTUIFsTeAmCVUUPOBOETFUUIFDPPLJOHUJNFUP
2 garlic cloves, minced on QBHF).
½ lemon, juiced
2 tablespoons extra-virgin olive oil 3. 6TFBTMPUUFETQPPOUPUSBOTGFSUIFCPLDIPZUPBDMFBOTFSWJOHEJTI
Sea salt, to taste 4. Pour lemon juice and oilJOUPBHMBTTKBS QVUMJEPOUIFKBS TFBMUJHIUMZ4IBLF
vigorously to combine.
5. Pour lemon mixturePWFSXBSNCPLDIPZ BOETFBTPOXJUIsalt. Serve.

n i g h T s h a d e -f r e e C a P o n aTa
by Angie Brazzale of Paleomantic t Yields 6 servings
Packed with green olives, capers and with a touch of anchovy, the nightshades of the traditional
Sicilian Caponata are here replaced with summer zucchini and nutrient-dense chard.
2 heaping tablespoons salted capers 1. Cover the capers with water to dissolve the salt. Rinse and drain.
2. Press the sAUTé button on the Instant Pot® and ADJUsT heat to Less. Add the
1 large onion, chopped olive oil, onion, and celery. Sauté for 1 minute.
3 to 4 celery stalks, including leaves, chopped
1 pound zucchini, sliced into thick coins 3. Add the zucchini, chard, olives, muscovado sugar, vinegar, anchovy
paste, salt, and water. Stir to combine. CAnCel the sauté function.
1 pound chard, stalks only,
chopped into 1-inch pieces 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
30 green pitted olives (pimento-free) NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
1 tablespoon muscovado sugar

5. In batches, transfer the caponata to a sieve or a colander placed over a large
1 tablespoon red wine vinegar TBVDFQBOBOEESBJOPČNPTUPGUIFFYDFTTTUPDL TBWFGPSMBUFS

1 teaspoon anchovy paste
(or 1 large anchovy, mashed) 6. Place the caponata into a large bowl if using immediately, or store in the refrigerator
for up to 5 days. Serve at room temperature.
1 teaspoon coarse sea salt
½ cup water
noTe:
tćFFYDFTTTUPDLDBOCFFOKPZFEPOJUTPXO
as a lovely broth, or used as the base for a
soup.

photo by: Laura Vein
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Re smoThered okra
by Tara Perillo of Paleo Cajun Lady t Yields 4 servings
Earthy and flavorful, the best way to cook okra!
2 strips bacon, sliced into ½-inch slices 1. Press the sAUTé button on the Instant Pot®. Brown the bacon until just
beginning to crisp. Add onions. Stir. CAnCel the sauté function. Add the
1 cup chopped onions
okra, broth, and salt.
1 pound okra, roughly sliced
½ cup bone broth 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTFGPS
½ teaspoon sea salt NJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
3. 4UJSUIFPLSBBOETFSWF

CaulifloWer “riCe”
by Kristina Risola of Food and Sunshine t Yields 4 servings
Cauliflower rice without the mess of pre-ricing, this recipe lets
the Instant Pot® do all the work for you!
for The bAsIC ReCIPe: for The bAsIC ReCIPe:

1 cup water 1. Pour the waterJOUPUIF*OTUBOU1PU¥BOEQMBDFUIFTUFBNJOHSBDLJOTJEF1VU
cauliflowerPOUIFSBDL
1 head cauliflower, cut into large florets
¼ teaspoon sea salt 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
3 to 5 minutes minutes, depending on the size of the cauliflower. To prevent
PWFSDPPLJOH RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF) and
for The FRIeD RICe vARIATIon JNNFEJBUFMZUSBOTGFSUIFDBVMJĘPXFSUPBNFEJVNCPXM6TFBTMPUUFETQPPOUP
USBOTGFSBOZUIBUNBZIBWFTMJQQFEUISPVHIUIFSBDLJOUPUIFCSPUIXBUFS6TFB
1 cup bone broth GPSLUPDIPQJOUPQJFDFT*UTIPVMEGBMMBQBSUJOUPSJDFMJLFQFMMFUTFBTJMZ
1 head cauliflower, cut into large florets
1 tablespoon lard or bacon fat 3. Season with salt and serve warm.
1 small sweet onion, diced for The FRIeD RICe vARIATIon:
1 to 2 cloves garlic, diced 1. Repeat steps 1 and 2 from the basic recipe, using broth in place of the water.
Sea salt, to taste
2. "ęFSDPPLJOH SFNPWFUIFCSPUIBOESFTFSWFGPSMBUFS
noTes:
tćJTSFDJQFNBZSFRVJSFBCJUPGFYQFSJNFOUJOH 3. Press the sAUTé button and melt the lard or bacon fat. Add onion, and
DPPLVOUJMUIFPOJPOTBSFTPęBOEUSBOTMVDFOU"EEJOgarlic and cooked
based on the size of cauliflower head.
cauliflower and mix well. Slowly pour in some of the reserved broth
UBCMFTQPPOBUBUJNF
BOEDPPLVOUJMSJDFJTBUUIFEFTJSFEDPOTJTUFODZCAnCel
t3FEVDFUIFDPPLJOHUJNFGPSĕSNFSSJDF the sauté function. Season with salt and serve warm.
CVULOPXJUXJMMUBLFBMJUUMFNPSFFČPSU
BOEQPTTJCMZBLOJGFUPSJDFJUBęFSJUDPPLT

Q u i C k s Pa g h e T T i s Q u a s h
by Eileen Laird of Phoenix Helix t Yields 4 servings
Better than pasta and open to lots of sauce variations.
1 cup water 1. Pour the waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNFSSBDL4FUUIF

spaghetti squash XIPMF
POUPQPGUIFSBDL
1 spaghetti squash (around 3 pounds)
on QBHF).
3. 6TFIPUQBETUPMJęUIFTRVBTIPVUPGUIFQPUBOETFUJUPOBDVUUJOHCPBSE$VUJU
JOIBMG BOEMFUJUTUBSUUPDPPMPČ 5JQ*GZPVDVUUIFTRVBTIIPSJ[POUBMMZBDSPTT
UIFNJEEMF JOTUFBEPGMFOHUIXJTF ZPVMMHFUMPOHFSOPPEMFT
4. 0ODFDPPMFE TDPPQPVUUIFTFFETGSPNUIFTQBHIFUUJTRVBTIBOEUISPXUIFN
BXBZ6TFBGPSLUPTDSBQFUIFTQBHIFUUJTRVBTIOPPEMFTJOUPBCPXM3FGSJHFSBUF
noTes: for later use, or top with your favorite sauce.
t4FSWJOHTVHHFTUJPOT6TFUIJTJTBCBTF
for any of your favorite sauces including
.BSJOBSB, Bolognese, $BVMJGSFEP, Swedish
.FBUCBMMT, i$IFFTZw7FOJTPO.FBUCBMMT,
and more.
t*GZPVXBOUUPDPPLBOPUIFSUZQFPG
XJOUFSTRVBTIJOUIF*OTUBOU1PU¥ JUXPSLT
UIFTBNFXBZ:PVNJHIUOFFEUP
JODSFBTFPSEFDSFBTFUIFDPPLJOHUJNF
5 or 10 minutes, depending on the size
BOEUZQFPGTRVBTI

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Re mofongo
by Alaena Haber of Grazed and Enthused t Yields 4 to 6 servings
Mofongo is a traditional Puerto Rican dish featuring mashed plantains flavored robustly
with garlic, sea salt, and pork, and makes for a hearty, starchy side.
5 slices bacon, chopped into ⅓-inch pieces 1. Press the sAUTé button on the Instant Pot® and add the bacon.$PPLCBDPOGPS
5 to 6 minutes until the fat has rendered and the bacon is crispy.
1 cup diced yellow onion
5 large cloves garlic, minced 2. Add onionUPUIFQPUBOEDPPLGPSUPNJOVUFT TUJSSJOHFWFSZDPVQMFNJOVUFT
2 tablespoons duck fat or bacon fat VOUJMTPęFOFEBOEMJHIUMZCSPXOFE"EEgarlic and sauté for 2 minutes until
fragrant. Transfer mixture to a glass bowl and set aside.
4 green plantains,
peeled and chopped into 1-inch pieces
3. .FMUfat in the Instant Pot®. Add plantainsBOEDPPLGPSUPNJOVUFTVOUJMHPMEFO
1 cup beef bone broth, divided CSPXOBOETMJHIUMZTPęFOFECAnCel the sauté function. Add ½ cup of
1 bay leaf broth and bay leaf.
¾ teaspoon sea salt

2 tablespoons finely chopped fresh cilantro NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTFGPSNJOVUFT
ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
Additional bone broth, as needed for mashing ćFQMBOUBJOTTIPVMECFTPęFOPVHIUPNBTI*GOPU QSFTTVSFDPPLGPSBO
Lime wedges, for serving additional 2 minutes.
5. 3FNPWFCBZMFBG6TJOHBQPUBUPNBTIFS NBTIQMBOUBJOXJUISFNBJOJOH½ cup

of brothVOUJMTMJHIUMZMVNQZCVUUIFMBSHFQJFDFTPGQMBOUBJOIBWFCFFOCSPLFO
VQ6TFBEEJUJPOBMCPOFCSPUIGPSNBTIJOHJGQMBOUBJOJTTUJMMUPPESZ/PUFUSBEJUJPOBM
NPGPOHPJTSBUIFSTUJČJOUFYUVSFBOEOPUDSFBNZMJLFNBTIFEQPUBUPFT
6. Stir in the reserved bacon and onion mixture, salt, and cilantro.
7. Serve warm or at room temperature with lime wedges8IFOSFIFBUJOH
MFęPWFST BEEFYUSBCPOFCSPUI JGOFFEFE TJODFUIFQMBOUBJONBZIBWFBCTPSCFE
moisture and dried out slightly over time.
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Re honeY herbed CarroTs & ParsniPs
by Bethany Tapp of Adventures in Partaking t Yields 4 servings
Perfect served beside anything from burgers to roast turkey,
these carrots and parsnips add the taste of the south of France to any meal.
3 medium parsnips 1. Add the parsnips, carrots, water, herbs de Provence, parsley, salt,
(peeled and cut diagonally into 1-inch slices) and honey to the Instant Pot®. Stir well to combine.
4 medium carrots
(peeled and cut diagonally into 1-inch slices) 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 cup water
on QBHF).
1 tablespoon dried herbs de Provence
1½ dried parsley 3. Transfer, using a slotted spoon, to a serving bowl.
2 teaspoons sea salt
2 tablespoons honey

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Re “ b a k e d ” s W e e T P o TaT o e s
by Rory Linehan of The Paleo PI t Yields 3 to 6 servings
The best kind of potato? Sweet Potato! This recipe is perfect for when you need a side dish in a flash.
1 cup of water 1. Pour waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNFSSBDL1JFSDFFBDIsweet

potatoUJNFTXJUIBGPSL1MBDFUIFTXFFUQPUBUPFTTJEFCZTJEFPOUIFTUFBNFS
3 small-medium uniform size sweet potatoes,
SBDL
3 tablespoons duck fat
NJOVUFT0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
ćJTTPęFOTVQUIFTXFFUQPUBUPFTFWFOGVSUIFSXJUIPVUPWFSDPPLJOHUIFN
2VJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
3. Slice each sweet potato down the middle and add one tablespoon of duck fat to
each sweet potato before serving.
noTe:
t*UJTJNQPSUBOUUIBUUIFTXFFUQPUBUPFT
are uniform in size so that they don't
DPPLBUEJČFSFOUTQFFET

m a s h e d s W e e T P o TaT o e s
by Mary B. Lapp of Simple and Merry t Yields 4 to 6 servings
A quick and easy side for busy days.
4 sweet potatoes, peeled and roughly chopped 1. Add the sweet potatoes and water to the Instant Pot®.
1 cup water
Full-fat coconut milk
NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZPSRVJDL
(approximately ¼ cup, depending on potato) release the pressure (using the instructions on QBHF).
Sea salt, to taste
Ground cinnamon, to taste (optional) 3. %SBJOUIFDPPLJOHXBUFS.BTIXJUIBQPUBUPNBTIFS BEEJOHJOUIFcoconut
milk, salt, and cinnamon. Adjust to desired consistency and taste.

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Re
saVorY mashed WhiTe sWeeT PoTaToes
by Lexi Haverly of AYCEtoBetterHealth t Yields 4 to 6 servings
These potatoes will compliment any hearty meal and go great with smoked fish or roasts.
2 pounds white sweet potatoes

(Japanese Murasaki will work too)
1. Slice the sweet potatoesJOUPBCPVUJODITMJDFTBOEBSSBOHFFWFOMZJOUIF
Instant Pot®. Pour coconut milk over the potatoes.
1 cup full-fat coconut milk
4 ounces baby bella mushrooms, diced 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNF
UPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
1 teaspoon sea salt instructions on QBHF).
2 teaspoons extra-virgin olive oil
3. .BTIUIFQPUBUPFTXJUIBNBTIFSPSBGPSLJOTJEFUIF*OTUBOU1PU¥
½ teaspoon granulated garlic
1 teaspoon dried dill 4. Add the mushrooms, salt, olive oil, garlic, and dilloNJYXFMM
4FUDPPLJOHUJNFUPNJOVUF0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZ
SFMFBTFGPSNJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIF

buTTernuT aPPle mash
Popping with the flavors of fall, this mash is an easy and delicious compliment to any meal.
1 cup water or bone broth 1. Pour the water/brothJOUPUIF*OTUBOU1PU¥BOEQMBDFUIFTUFBNJOHSBDLJOTJEF

1½ pound butternut squash, Toss butternut squash, apples, and onionsUPHFUIFSBOEQMBDFPOSBDL
peeled and cut into 2-inch chunks 4QSJOLMFXJUIsalt, ginger, and cinnamon.
2 apples, cored and sliced
1 onion, chopped NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
¼ teaspoon sea salt, plus more to taste QBHF).
⅛ teaspoon ground ginger

3. $BSFGVMMZSFNPWFTUFBNJOHSBDLBOEQPVSDPPLFETRVBTI BQQMFTBOEPOJPOTJOUP
¼ teaspoon ground cinnamon BCPXM6TFBTMPUUFETQPPOUPUSBOTGFSBOZUIBUNBZIBWFTMJQQFEUISPVHIUIF
SBDLJOUPUIFCSPUIXBUFS'PMEBMMJOHSFEJFOUTUPHFUIFSVOUJMXFMMDPNCJOFEBOE
2 tablespoons coconut oil (optional) slightly mashed, adding coconut oil or another fat, if desired. Adjust the salt,
to taste. Serve warm.

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Re dill mash
by Rebecca Boucher of Lichen Paleo Loving AIP t Yields 4 servings
With parsnip and turnip, this dill mash is a twist on the classic paleo cauli-mash.
1 large head cauliflower, whole 1. Place cauliflower, turnip, parsnip, garlic, and broth in the Instant Pot®.
2 cups chopped white turnips
2 cups chopped parsnip
2 garlic cloves, minced on QBHF).
¼ cup bone broth
3. .BTIXJUIBQPUBUPNBTIFS PSQVSÏFXJUIBOJNNFSTJPOCMFOEFS.JYJOsalt
1 teaspoon sea salt and dill.
¼ cup fresh dill, chopped
4. Serve topped with olive oil.
Extra-virgin olive oil, for serving

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Re golden beeT & Caramelized leek souP
by Alexandra Raver of Don’t Eat the Spatula t Yields 4 to 5 servings
This rich and creamy soup is perfect on its own or can be topped
with avocado slices and sea salt flakes to add another layer of flavor.
2 medium leeks 1. Prepare the leeks$VUPČUIFSPPUFOEBOEEJTDBSE3FNPWFUIFEBSLHSFFO
TFDUJPOBOETFUBTJEF CVUEPOUUISPXBXBZ
4MJDFMFOHUIXJTFEPXOUIFXIJUF
2 tablespoons extra-virgin olive oil, divided
TFDUJPOPGUIFMFFLBOESVOVOEFSDPPMSVOOJOHXBUFSUPSJOTFBOZEJSUGSPN
2 pounds golden beets inside; then chop and set aside. Finally, clean the green parts by separating each
1 tablespoon minced garlic leaf and rubbing clean under running water. Pat the greens dry and slice into
very thin ribbons.
1 tablespoon red wine vinegar
½ teaspoon sea salt 2. Press the sAUTé button on the Instant Pot® and add 1 tablespoon of olive
oil.8IFOUIFPJMJTIPU BEEUIFleek greens and sauté for 5 minutes, or until
4 cups bone broth
UIFZCFHJOUPCSPXO0ODFEPOF SFNPWFGSPNQPUBOETFUBTJEF
1 cup coconut cream
3. Add the remaining tablespoon of olive oil and the leek whites to pot.
Allow these to sauté while you prepare the beets. Stir occasionally.
4. 6TJOHBWFHFUBCMFQFFMFS QFFMUIFTLJOPGUIFbeets, and roughly cube them.

5. 0ODFUIFMFFLTIBWFTUBSUFEUPCSPXOBOEDBSBNFMJ[F BEEUIFcubed beets,
garlic, and vinegar. Continue to sauté for another 5 minutes. CAnCel the
sauté function. Add the salt and broth.
6. $MPTFBOEMPDLUIFMJE1SFTTUIFsoUPCVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
7. Add the coconut cream.6TFBOJNNFSTJPOCMFOEFSPSIJHITQFFECMFOEFSUP

QVSÏFTPVQVOUJMTNPPUI4FSWFXBSNXJUIQSFWJPVTMZQSFQBSFEMFFLHSFFOT

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Re C r e a m Y r o o T V e g g i e C u r rY s o u P
by Andrea Wyckoff of Forest and Fauna t Yields 6 to 8 servings
The ultimate comfort food that can be made with minimal time and effort.
1 tablespoon avocado or coconut oil 1. Press the sAUTé button on the Instant Pot® and the oil.
1 onion
1 fennel bulb 2. $IPQWFHHJFTBOEBEEUPUIFTBVUÏFJOH*OTUBOU1PU¥BęFSFBDIPOFJTDVU$IPQ
onionĕSTU BTJUJTCFTUXIFOTBVUÏFEUIFMPOHFTUćFODIPQfennel, golden
2 cups golden beets
beets, and carrots,BEEJOHFBDIPOFUPTBVUÏXJUIUIFPOJPOTBęFSDIPQQJOH
3 cups carrots Chop garlic, and add in last.
2 cloves garlic
4 cups bone broth (or water) 3. Add the broth, curry leaves, turmeric, ginger, cinnamon, and salt.
10 curry leaves CAnCel the sauté function.
1 tablespoon minced fresh turmeric
(or 1 teaspoon ground turmeric) 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 tablespoon minced fresh ginger
(or 1 teaspoon ground ginger) on QBHF).
1 teaspoon cinnamon, plus additional for garnish
2 pinches sea salt, plus additional to taste 5. 3FNPWFUIFDVSSZMFBWFT JGUIFZBSFFBTZUPĕOE JGOPU JUTPLBZUPCMFOEUIFN
JOUPUIFTPVQ
6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏF
Extra bone broth/water for blending, if desired mixture until smooth. Add in a little extra broth/water until desired soup
Fresh parsley, for garnish UIJDLOFTTJTSFBDIFE
Dried onion granules, for garnish
6. Garnish with minced fresh parsley and dried onion granules, plus a little
more cinnamon and salt, to taste. Serve.
noTes:
tćFGFOOFMCVMCNBZCFPNJUUFE
t4XFFUQPUBUPNBZCFTVCTUJUVUFEGPSUIF
golden beets.

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Re asian-insPired CreamY CarroT & ginger souP
by Rory Linehan of The Paleo PI t Yields 5 servings
This nutrient-rich soup will take your senses on a trip to Thailand,
with subtle notes of ginger, cilantro and coconut.
1 cup of finely chopped fresh cilantro 1. Place the cilantro, ginger, carrots, parsnips, water/broth, and salt into
1-inch piece of fresh ginger, finely grated the Instant Pot®.
6 medium carrots, cut into ½-inch rounds

2. $MPTFBOEMPDLUIFMJE1SFTTUIFsoUPCVUUPOBOETFUUIFDPPLJOHUJNFUP
2 medium parsnips, cut into ½-inch rounds NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
5 cups of water or chicken bone broth
1 teaspoon sea salt 3. 6TFBOJNNFSTJPOCMFOEFSPSIJHITQFFECMFOEFSUPQVSÏFNJYUVSFVOUJMTNPPUI
Add the coconut milk and continue blending until a creamy consistency is
¾ cup of coconut milk
achieved.

CreamY kaboCha sQuash souP
by Jessica Espinoza of Delicious Obsessions t Yields 6 to 8 servings
This rich squash soup is full of flavor, easy to make, and perfect for those cool fall days.
1 kabocha squash, peeled and cubed 1. Peel the kabocha squash and cut into cubes (see note at end of the recipe)
(approximately 3 pounds) and place into the Instant Pot®. Add the onion and garlic4QSJOLMFUIFgarlic
1 large sweet onion, roughly chopped powder, onion powder, ginger, cinnamon, turmeric, and salt over the
TRVBTIPOJPOHBSMJD1PVSJOUIFbroth.
5 cloves garlic, roughly chopped
½ teaspoon garlic powder 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
½ teaspoon onion powder
on QBHF).
1 teaspoon ground ginger
¾ teaspoon ground cinnamon, 3. 6TFBOJNNFSTJPOCMFOEFSPSIJHITQFFECMFOEFSUPQVSÏFUIFTPVQVOUJMNPTUMZ
plus additional for garnish smooth. Add coconut milk and continue to purée until completely smooth and
DSFBNZ*GUIFTPVQJTUPPUIJDL BEEBMJUUMFextra chicken broth or coconut
1 teaspoon ground turmeric milk until it reaches your desired consistency.
1 cup chicken bone broth, 4. 4FSWFBTJTPSHBSOJTIXJUIBTQSJOLMFPGcinnamon and parsley.
plus additional for blending if needed
1 cup full-fat coconut milk,
plus additional for blending if needed
Fresh parsley for garnish, if desired
noTes:
t5PTBWFUJNF NBLFUIJTXJUIVOQFFMFELBCPDIBTRVBTI CVULFFQJONJOEUIFTPVQXJMMFOEVQBTBQFBHSFFODPMPSXIFOQVSÏFE
tćJTTPVQGSFF[FTWFSZXFMM5PSFIFBU TJNQMZUIBXBOEUIFOIFBUPWFSMPXVOUJMCVCCMZ TUJSSJOHGSFRVFOUMZUPLFFQJUGSPN
TUJDLJOHUPUIFQBO

T h Y m e s C e n T e d f e n n e l & a s Pa r a g u s s o u P
In this extra aromatic soup, fennel mellows to create a subtle yet complex backdrop for the forward
flavors of asparagus and fresh thyme.
12 ounces fresh or frozen asparagus 1. If using fresh asparagus, trim and discard the woody ends. Roughly chop the
fennel and asparagus and place in the Instant Pot®. Add the broth and
1 whole fennel, stems and fronds included
1 tablespoon of fresh thyme leaves, reserving 1 tablespoon for later.
1½ cups poultry bone broth
2 tablespoons fresh thyme leaves, divided, 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
plus additional for serving NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
3 tablespoons extra-virgin olive oil,
plus additional for serving
3. Add in the remaining tablespoon of fresh thyme leaves and mix them in.
4. $MPTFBOEMPDLUIFMJE6TFUIFkeeP wARm function to allow the leaves to
steam for 10 minutes.
5. Add the salt and olive oil.6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFE

blender, purée mixture until smooth.
6. Serve with an extra drizzle of olive oilBOEBTQSJOLMFPGthyme leaves.

QuiCk onion souP
by Rachael Bryant of Meatified t Yields 4 servings
This is the lighter, brighter cousin of a traditional French onion soup,
whipped up with a few simple ingredients in just a flash of the time.
8 cups yellow onions 1. Cut the onions in half through the root, peel them and slice them into thin half
2 tablespoons fat NPPOToTQFFEUIJTQSPDFTTVQCZDBSFGVMMZVTJOHBNBOEPMJOUPHFURVJDL FWFO
(avocado oil, coconut oil or lard) slices.
1 tablespoon balsamic vinegar
2. Press the sAUTé button on the Instant Pot® and add the fat0ODFUIFGBUJT
6 cups pork or chicken bone broth IPU BEEUIFPOJPOT$PPLUIFPOJPOTVOUJMUIFZIBWFSFEVDFEEPXOBOECFDPNF
USBOTMVDFOU TUJSSJOHPDDBTJPOBMMZUPQSFWFOUTUJDLJOH BCPVUNJOVUFT"EEUIF
1 teaspoon sea salt
balsamic vinegar and scrape up any from the bottom of the pot, then add the
2 bay leaves broth, salt, bay leaves, and thyme. CAnCel the sauté function.
2 large sprigs of fresh thyme
4. %JTDBSEUIFCBZMFBWFTBOEUIZNFTUFNT6TJOHBOJNNFSTJPOCMFOEFSPSB
IJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJMTNPPUI

ClassiC russian borsChT
I grew up eating my grandma’s recipe and knew there had to be a way to get the same flavor
without the tomato paste. This soup is highly nutrient dense and can be served with chicken
for additional protein.
2 teaspoons cooking fat (duck fat works great) 1. Press the sAUTé button on the Instant Pot® and add the fat.0ODFJUJTIFBUFE
1 white onion, diced sauté the onions and garlic for about 3 to 5 minutes.
10 cups chicken feet broth, divided
2. Add 2 cups of broth and stir. Add beets and carrots;DPPLGPSBCPVUUP
minutes. Add sauerkrautDPPLGPSUPNJOVUFT"EEsweet potato and
2 medium-large beets, shredded beet greens.
3 medium-large carrots, shredded
1¾ cups plain sauerkraut 3. CAnCel the sauté function. Cover with 8 cups of broth. Add salt, bay
leaf, oregano, and basil.
1 pound white sweet potatoes, cubed
4 to 4½ cups chopped beet greens 4. $MPTFBOEMPDLUIFMJE1SFTTUIFsoUPCVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
Sea salt, to taste if using unsalted broth 0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSBOPUIFSNJOVUFT
UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 bay leaf
1 teaspoon dried oregano
5. Remove the bay leaf. Top each bowl of soup with a dollop of coconut yogurt
1 teaspoon dried basil BOEBTQSJOLMFPGGSFTIdill.
Coconut yogurt, for garnish
Fresh dill, for garnish
noTes:
t3FHVMBSPSBOHFTXFFUQPUBUPFTXJMMXPSL
in place of the white sweet potatoes, but
will give the soup a slightly sweet flavor.
t0STVCTUJUVUFUVSOJQT
P o u lT r Y
'BMM0ČUIF#POF8IPMF$IJDLFO......................................................... 51
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The Paleo aIP InsTanT PoT® Cookbook : PoulTry 50

fall off The bone Whole ChiCken
by Alexandra Raver of Don’t Eat the Spatula tYields 4 to 5 servings
You won’t need to carve this chicken, because by the time it’s done,
the meat will slide right off the bones.
4 to 5 pound whole chicken

1. Prepare the chicken.3FNPWFUIFHJCMFUTGSPNJOTJEFBOEDVUPČBOZFYUSBGBU
2 tablespoons extra-virgin olive oil, divided or feathers and thoroughly pat the outside dry. It is important to remove the water
TPUIBUUIFTLJOEPFTOPUTUJDLUPUIFQPU-JHIUMZDPBUUIFUPQPGUIFCJSEXJUI
1 teaspoon sea salt ½ tablespoon of olive oil.
1 tablespoon fresh thyme, chopped
1 teaspoon dried basil 2. Press the sAUTé button on the Instant Pot®, and add the remaining olive oil.
0ODFUIFPJMJTWFSZIPU UFTUCZBEEJOHBESPQPGXBUFSUPQPU JGJUTJ[[MFTJOUIF
1 tablespoon fresh rosemary, chopped oil, it is ready), place the prepared chicken,TLJOTJEFEPXO"MMPXUPDPPL
undisturbed for at least 5 minutes or until it begins to move easily from the bottom
PGUIFQPU6TJOHUPOHT ĘJQUIFDIJDLFOPWFSCAnCel the sauté function.
3. Combine the salt, thyme, basil, and rosemary in a small bowl. Evenly season
UIFUPQPGUIFDIJDLFOXJUIUIFIFSCNJY
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPS
NJOVUFTćFORVJDLSFMFBTFUIFSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF
ćFDIJDLFOXJMMMJUFSBMMZCFGBMMJOHPČUIFCPOF

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QuiCk & easY shredded ChiCken
by Erin of Enjoying this Journey tYields 3 to 4 servings
This shredded chicken can be used in so many meals: in tacos, on salads,
in soups, even enjoyed on its own.
1 pound boneless chicken breasts or thighs 1. Place the chicken, broth, and salt in the Instant Pot®.
¼ to ½ cup bone broth
3. To shReD:
option one:1MBDFDIJDLFOJOUIFCPUUPNPGBTUBOENJYFSCPXM VTJOH
UIFQBEEMFBUUBDINFOU iNJYwUIFDIJDLFOXJUITPNFCPOFCSPUIUP
CSFBLJUVQ
option two:1MBDFDIJDLFOJOUIFCPUUPNPGBIFBUTBGFCPXM VTJOHB
IBOENJYFSBUUBDIFE iNJYwUIFDIJDLFOXJUITPNFCPOFCSPUIUPCSFBL
it up.
option three:(PBUJUXJUIUXPGPSLTPOBDVUUJOHCPBSE
4. 4FSWFJNNFEJBUFMZPSTUPSFJOUIFGSJEHFGPSRVJDLĕYNFBMTMBUFSJOUIFXFFL

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sPiCY ChiCken Wings
by Emma King of TheBaconMum t Yields 6 servings
I missed the tang of a chicken wing when I went AIP, this Instant Pot® version
has wings on your table in under 20 Minutes!
2 teaspoons Sushi Sonic wasabi powder
1. .JYwasabi, salt, turmeric, ginger, honey, and garlic in the Instant Pot.®
1 teaspoon sea salt Press the sAUTé button and heat the ingredients for 2 minutes, stirring constantly.
1 teaspoon ground turmeric
1 teaspoon ground ginger 2. Add wings, dipping them in the sauce to coat.
½ cup honey
2 teaspoons fresh minced garlic NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
2 pounds chicken wings on QBHF).
4. 1MBDFUIFDPPLFEDIJDLFOXJOHTPOBQBOMJOFEXJUIGPJMBOECBTUFXJUITBVDF
5. Broil them in the oven on high for 5 minutes to allow the sauce to caramelize.
Turn the wings over, baste and then broil for another 2 minutes before serving.

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l e m o n a s Pa r a g u s C h i C k e n
by Jessica Espinoza of Delicious Obsessions tYields 3 to 4 servings
There is just something about the combination of flavors in this recipe
that help brighten up dinnertime!
2 tablespoons coconut oil 1. Press the sAUTé button on the Instant Pot® and add the coconut oil. Sauté the
1 pound chicken breasts chicken breasts, uncovered, until golden brown (about 3 to 5 minutes on each
TJEF
.FBOXIJMF UIJOMZTMJDFUIFlemon and garlic.
3 cloves of garlic, thinly sliced
1 lemon, thinly sliced, divided 2. 8IFOCPUITJEFTPGUIFDIJDLFOCSFBTUTIBWFCFFOTFBSFE CAnCel the sauté
function. Layer the garlic and half of the lemon slices on top of the seared
2 sprigs fresh thyme DIJDLFOCSFBTUT"EEUIFthyme, rosemary, and salt. Pour over the broth.
(or ¼ teaspoon dried)
1 small sprig fresh rosemary
(or ¼ teaspoon dried)
Pinch of sea salt NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
½ cup chicken bone broth
1 pound fresh asparagus (stem ends trimmed) 4. 8IJMFUIFDIJDLFOJTQSFTTVSFDPPLJOH XBTIBOEUSJNUIFasparagus."ęFSUIF
Fresh parsley, chopped (optional garnish) DIJDLFOJTDPPLFEBOEUIFQSFTTVSFJTSFMFBTFE QMBDFUIFBTQBSBHVTJOUIF*OTUBOU
1PU¥POUPQPGUIFDIJDLFO
5. $MPTFBOEMPDLUIFMJE1SFTTsTeAmCVUUPOBOETFUDPPLJOHUJNFUPNJOVUF
6. 4MJDFUIFDIJDLFOBUBOBOHMF4FSWFXJUIBESJ[[MFPGUIFpan drippings, the

remaining fresh lemon slices, and chopped parsley if desired.

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l emon g reek C hiCken with r uTabaga P ur é e
by Jen Eccleston of My Big Fat Grain Free Life t Yields 4 servings
Rutabagas have never been one of my family’s favorites; however, the lemon, garlic, and oregano
broth puréed into this vitamin-rich root veggie transforms it into a side dish we all enjoy.
3 teaspoons dried oregano

1. In a small bowl mix together oregano and salt.4FUBTJEF4QSJOLMFUIFchicken
1½ teaspoons sea salt, thighs lightly with additional salt.
plus more for sprinkling on chicken
8 bone-in, skin-on chicken thighs 2. Press the sAUTé button on the Instant Pot® and melt 1 tablespoon of the
coconut oil to the hot Instant Pot®. Place half of the chicken into the pot
2 tablespoons coconut oil, TLJOTJEFEPXOBOECSPXOGPSUPNJOVUFTQFSTJEF5SBOTGFSUIFDPPLFE
or other fat of choice, divided DIJDLFOUPBQMBUFBOESFQFBUXJUIremaining chicken.
8 cups peeled and chopped rutabaga
1 onion, cut into eighths 3. Add the remaining tablespoon of coconut oil to the Instant Pot®, along
with the rutabaga and onion. Stir occasionally, allowing to lightly brown.
6 cloves garlic, pressed 4QSJOLMFhalf of the oregano/salt mixture on the rutabaga and onion. Add
pressed garlic and stir. Add lemon juice and stir again.
¼ cup lemon juice
2 teaspoons lemon zest 4. /FTUMFUIFbrowned chicken thighs,TLJOTJEFVQ POUIFSVUBCBHBBOEPOJPO
1PVSBOZBDDVNVMBUFEKVJDFTJOUPUIFQPU4QSJOLMFUIFDIJDLFOXJUIUIF
remaining oregano mixture and lemon zest. CAnCel the sauté function.
NJOVUFT.FBOXIJMF QSFIFBUPWFOUPEFHSFFT'0ODFUIFUJNFJTVQ RVJDL
release the pressure (using the instructions on QBHF).
6. 3FNPWFUIFDIJDLFOUPBOPWFOQSPPGTFSWJOHEJTIBOEQMBDFJOUPUIFPWFOUP
LFFQXBSNBOEDSJTQVQUIFTLJO
7. Transfer the rutabaga and onion to a food processor, using a slotted spoon. Add
£DVQPGUIFBDDVNVMBUFEMJRVJE1SPDFTTUIFSVUBCBHBVOUJMQVSÏFE5BTUFBOE
add salt if needed.
8. 5PNBLFBOPQUJPOBMTBVDFGSPNUIFSFNBJOJOHDPPLJOHMJRVJE QSFTTUIFsAUTé
CVUUPOPOUIF*OTUBOU1PU¥BOEBMMPXUIFKVJDFTUPCPJMVOUJMUIFMJRVJEJTSFEVDFE
by about two thirds. CAnCel the sauté function.
9. 0ODFUIFDIJDLFOTLJOIBTDSJTQFEVQBOECSPXOFE TFSWFXJUIUIFSVUBCBHB
purée and drizzle with the optional sauce.

lemon greek ChiCken WiTh r u Ta b a g a P u r é e
Pa g e 55
mole ChiCken WiTh blueCumber salsa
Pa g e 57

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m ole C hiCken with b lueCumber s alsa
by Samantha Jo Teague of The Unskilled Cavewoman tYields 6 to 8 servings
You won't miss your nightshades with this aromatic and bold-flavored Mexican dish.
for The mole ChICken: for The mole ChiCken:

3 tablespoons avocado oil, divided 1. Add 2 tablespoons of the oil, cherries, green onion, cloves, mace,
garlic powder, oregano, cinnamon, turmeric, ginger, carob, coconut
½ cup sweet black cherries, frozen flour, salt, and water to a blender. Purée until smooth. Set aside.
½ cup chopped green onions
2. Press the sAUTé button on the Instant Pot®. Add the remaining tablespoon
¼ teaspoon ground cloves of oil, then gently brown the chicken on all sides. CAnCel the sauté function.
¼ teaspoon ground mace Pour saucePWFSDIJDLFO UVSOJOHUPDPBU

½ teaspoon dried oregano NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
¾ teaspoon ground cinnamon
¼ teaspoon ground turmeric 4. 5FBSDIJDLFOJOUPDIVOLTPSTISFET PSMFBWFQJFDFTXIPMFJGEFTJSFE
¾ teaspoon ground ginger
Serve topped with Bluecumber salsa (recipe below).
2 tablespoons carob powder
2 teaspoons coconut flour for The blueCumber salsa:
½ teaspoon sea salt 1. Add the cucumber, blueberries, green onion, garlic, lime juice, cilantro,
and salt to a medium bowl. Gently toss to mix well.
¼ cup water
2 pounds boneless, skinless chicken breasts 2. Taste and adjust seasoning if necessary. Chill before serving, if desired.
for The blUeCUmbeR sAlsA:

1 cup peeled and diced cucumber
1 cup chopped blueberries,
½ cup chopped green onions
1 small garlic clove, minced
2 medium limes, juiced
½ cup fresh cilantro, roughly chopped
¼ teaspoon sea salt, or to taste
noTes:
t$VDVNCFST CMVFCFSSJFT BOEHSFFO
onions can also be roughly chopped then
added to a food processor for easier prep.
Pulse to desired consistency.
tćJTEJTIBMTPHPFTEFMJDJPVTMZXJUI
coconut yogurtPOUPQ

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i Ta l i a n C h i C k e n s T e W
by Kari Owens of Whole Life Full Soul tYields 6 servings
This Tuscan inspired Italian chicken stew is full of a nutrient dense broth
and robust root vegetables. It’s comfort food for the body and soul.
1 tablespoon fat of choice
(extra-virgin olive oil, lard, coconut oil)
1. Press the sAUTé button on the Instant Pot® and melt the fat. Add the onion
and garlic and sauté 2 to 3 minutes. Add the carrots, rutabaga, half the
1 onion, sliced rosemary,BOETQSJOLMFUIFcinnamon on top. Stir to incorporate.
6 cloves of garlic, chopped
2. Add the chicken quartersPOUPQ TQSJOLMJOHXJUIUIFremaining rosemary
10 carrots, chopped and salt. Pour in the broth. CAnCel the sauté function.
1 rutabaga, chopped
3 tablespoons chopped fresh rosemary, divided NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
½ teaspoon ground cinnamon on QBHF).
3 chicken quarters
4. Serve over fresh spinach.
1 teaspoon sea salt
1 cup chicken bone broth
4 cups fresh spinach

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CoConuT Curried ChiCken
by Mickey Trescott of Autoimmune Paleo t Yields 4 servings
Curry lovers will rejoice with this quick, flavorful, and perfectly compliant rendition
using chicken and fresh vegetables.
1 tablespoon coconut oil
1. Press the sAUTé button on the Instant Pot® and add the coconut oil8IFO
1 onion, chopped the fat has melted and the pan is hot, add the onionBOEDPPL TUJSSJOH GPS
5 minutes, or until translucent.
4 cloves garlic, minced
2-inch piece of fresh ginger, minced 2. Add the garlic, ginger, and lemongrass.$PPLGPSNJOVUF TUJSSJOH VOUJM
1 stalk lemongrass, bruised (see note) fragrant. Add the mushroomsBOEDPPLGPSBOPUIFSNJOVUFCAnCel the
sauté function.
4 ounces button mushrooms, chopped
3. Add the vinegar, coconut milk, carrots, parsnips, salt, turmeric,
1¾ cups coconut milk cinnamon, and chicken.4UJSUPDPNCJOFćFNJYUVSFXJMMCFRVJUFMPXPO
MJRVJE EPOUXPSSZӿUIJTJTOPSNBM
3 carrots, cut into 1½-inch chunks
(about 2 cups)
3 parsnips, cut into 1½-inch chunks 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
(about 2 cups)
on QBHF).
1 teaspoon sea salt, plus additional to taste
2 tablespoons ground turmeric 5. Add the lemon juice and additional salt, to taste. Serve each bowl of curry on
top of a bed of fresh spinach and garnish with cilantro.
⅛ teaspoon ground cinnamon
1½ pounds chicken thigh or breast meat,
cut into chunks noTe:
t5PCSVJTFUIFMFNPOHSBTTTUBML DVUPČUIFWFSZCPUUPNBTXFMMBTUIFHSFFO
½ lemon, juiced UPQ BOEDSVTIBHBJOTUBDVUUJOHCPBSEVTJOHUIFĘBUTJEFPGZPVSLOJGFUP
8 ounces fresh spinach release the oils.
1 bunch cilantro, chopped, for garnish

C ranberrY a PPle C hiCken with C abbage

Sweet and tangy, this dish is soon to become your family’s favorite!
1 small head cabbage, cored and shredded 1. Place the cabbage, chicken, apples, broth, cranberries, vinegar, maple
2 pounds boneless, skinless chicken syrup, cinnamon, ginger, and salt, in that order, into the Instant Pot®.
(thighs or breasts)
2 apples, cored and sliced 2. $MPTFBOEMPDLUIFMJE1SFTTUIFPoUlTRyCVUUPOBOETFUUIFDPPLJOHUJNFUP
½ cup chicken bone broth NJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
1 cup fresh or frozen cranberries on QBHF).

1 tablespoon maple syrup

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sWeeT & sour ChiCken
by Andrea Wyckoff of Forest and Fauna tYields 4 servings
A healthy real food version of the sweet & sour chicken take-out dish I loved as a kid!
¾ pound fresh plums

(or see apricot variation below)
1. Chop plums, discard pits. Add pitted plums, coconut aminos, vinegar,
honey, ginger, and salt in the Instant Pot® and using an immersion blender,
¼ cup coconut aminos purée mixture until smooth. Alternately, blend the ingredients in a blender and
transfer into the Instant Pot®.
2 tablespoons red wine vinegar (or lime juice)
2 tablespoons honey 2. Add chicken, celery, carrots, pineapple, and red onion to the sauce in the
Instant Pot®.
½-inch chunk fresh ginger, minced
(or ½ teaspoon ground ginger)
Pinch of sea salt
3. $MPTFBOEMPDLUIFMJE1SFTTUIFPoUlTRyCVUUPOBOETFUDPPLJOHUJNFUP
2 chicken breasts, cut into chunks on QBHF).
3 cups sliced celery
4. Serve as is, spoon over cauliflower rice, or serve with a side of cabbage. Garnish
3 cups sliced carrots with chopped green onions and cilantro, if desired.
2 cups chopped pineapple
1½ cups diced red onion
Green onions, for garnish
Fresh cilantro, for garnish aPriCoT VariaTion:
t1SFTPBLDVQESJFEBQSJDPUTXJUIDVQQJOFBQQMFKVJDFBOEBMJUUMFXBUFS
as needed, 30 minutes prior to blending the sauce.

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P ineaPPle & m ango C hiCken T highs
by Kristina Risola of Food and Sunshine t Yields 4 to 6 servings
Tender chicken thighs in a sweet and tropical sauce,

this dish is great over cauliflower rice or a bed of spinach.
1 tablespoon coconut oil 1. Press the sAUTé button on the Instant Pot® and add coconut oil.0ODFIFBUFE
⅓ cup chopped shallots add shallots, mango, and pineapple4BVUÏGPSUPNJOVUFTPSVOUJMTPęFOFE
adding garlic in the last minute. CAnCel the sauté function. Add the chicken
1 cup chopped mango thighs.
1 cup chopped pineapple
2 cloves minced garlic 2. In a small bowl combine lime juice, broth, coconut aminos, fish sauce,
and salt BOEQPVSPWFSDIJDLFOUIJHIT
1½ to 2 pounds boneless skinless chicken thighs,
cut into chunks
Juice of 1 lime NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF
BOESFNPWFDIJDLFOGSPNUIFQPU
¾ cup chicken bone broth
¼ cup coconut aminos 4. 5PNBLFUIFTBVDF QSFTTUIFsAUTé button and ADJUsT heat to Less. Carefully
ladle ¼ cup of the cooking liquidsJOUPBTNBMMCPXM8IJTLJOarrowroot
1 teaspoon fish sauce
UPGPSNBTMVSSZ.JYTMVSSZCBDLJOUPUIFDPPLJOHMJRVJETBOEMFUTBVDFUIJDLFO
½ teaspoon sea salt 8IFOBUEFTJSFEUIJDLOFTT CAnCel the sauté function, and pour the sauce
1 tablespoon arrowroot starch over the thighs.
Cauliflower rice, for serving

5. Serve over cauliflower rice and garnish with green onion.
Green onions, for garnish

WhiTe ChiCken Chili
by Samantha McClellan of Sweet Potatoes and Social Change tYields 4 to 6 servings
This recipe began as a slow cooker recipe on my blog but has now been adapted for the Instant Pot®.
It is warm, nourishing, and perfect for a filling lunch or a comforting dinner on a cold day.
3 to 4 boneless skinless chicken breasts 1. Chop the chickenJOUPDVCFT"EEUPUIF*OTUBOU1PU¥BOETQSJOLMFXJUIsalt.
1 teaspoon sea salt Add the onion, rutabaga, broth, and coconut milk.
1 large onion, chopped

1 rutabaga, peeled and cubed NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
3. Stir in the garlic and ginger.4QSJOLMFUIFarrowroot in while stirring
1 cup of coconut milk DPOUJOVPVTMZ BMMPXJOHUIFMJRVJEUPUIJDLFOTMJHIUMZ
4 cloves of garlic, minced
4. Garnish with avocado and serve.
½ teaspoon ground ginger
2 teaspoons arrowroot starch
1 avocado, sliced (optional garnish)

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ChiCken fennel & Pear sTuffed sQuash
by Petra Chambers-Sinclair of petra8paleo t Yields 4 servings
One-pot comfort food that’s fancy too!
1 cup of water 1. Pour the water JOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL

1 acorn squash
1 small fennel bulb
2. 2VBSUFSBOEEFTFFEUIFsquash."SSBOHFUIFTRVBTIDVUTJEFVQPOUPQPGUIF
TUFBNJOHSBDL
1 small red onion
1 medium-sized pear 3. %JDFUIFfennel CVMC JODMVEJOHUIFTUBMLT VOMFTTXPPEZ
BOEGSPOET%JDF
the onion.%FTFFEBOEEJDFUIFpear, retaining the peel. Combine the fennel,
1 pound ground chicken onion, pear, ground chicken, salt, sage, tarragon, and thyme in a bowl.
2 teaspoons sea salt .PVOEUIFstuffingPOUPQPGUIFTRVBTIRVBSUFST
1 teaspoon dried sage

4. $MPTFBOEMPDLUIFMJE1SFTTUIF sTeAmCVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
1 teaspoon dried tarragon 0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTFGPSNJOVUFTćFO
RVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 teaspoon dried thyme
½ cup fresh parsley, chopped, for garnish 5. Garnish with the parsley to serve.

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P a PaYa P o a C h e d W h o l e C h i C k e n
by Cristina Maria Curp of The Castaway Kitchen tYields 4 to 6 servings
Easy to digest with the aid of papaya, ginger & bone broth,
this healing dish packs an explosion of flavor!
1 ripe papaya 1. Halve and seed the papaya,TQPPOPVUUIFNFBUJOUPBCPXM.JYJOginger,
2 teaspoons ground ginger turmeric, garlic powder, salt, and coconut oil..JYNBTIXJUIBXIJTLPS
hands until a purée has formed. Alternately, process in a food processor.
2 teaspoons ground turmeric
2 teaspoons garlic powder 2. Place the chicken in the Instant Pot® and rub it down thoroughly with papaya
mixture. Add the broth and vinegar. Cut the lemongrass stalkJOUPJODI
1 tablespoon sea salt QJFDFTBOEUVDLUIFNVOEFSUIFCJSE1JMFBOZSFNBJOJOHQBQBZBNJYUVSFPOUPQ
¼ cup coconut oil or animal fat of choice of the breast.
1 pastured chicken (4 to 5 pounds)
3. $MPTFBOEMPDLUIFMJE1SFTTUIFPoUlTRyCVUUPOBOETFUUIFDPPLJOHUJNFUP
2 to 3 cups bone broth NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
1 stalk lemongrass 4. -FUUIFDIJDLFODPPMBCJUCFGPSFVTJOHUPOHTPSUXPTQBUVMBTUPDBSFGVMMZSFNPWF
JUGSPNUIFQPU*UXJMMCFBMNPTUGBMMJOHPČUIFCPOF CVUTIPVMETUBZJOUBDU4FSWF
UIFDIJDLFOTISFEEFEPSDBSWFE
noTe:
t5PUBLFBEWBOUBHFPGBMMUIFUVSNFSJDQBQBZBHPPEOFTTJOUIF*OTUBOU1PU¥
BEENPSFĕMUFSFEXBUFS UIFCPOFTPGUIFDPPLFECJSEUPNBLFQBQBZB
UVSNFSJDJOGVTFECSPUI'PMMPXUIFDPPLJOHJOTUSVDUJPOTPOpage 9.

photo by: Craig van den Bosch
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lemongrass & ginger ChiCken zoodle souP
by Aerin van den Bosch of Heal Your Kitchen t Yields 4 servings
A bright, beautiful Vietnamese inspired medley of lemongrass, ginger, mint, cilantro,
and lime flavors this delightful chicken zoodle soup.
1 tablespoon garlic olive oil 1. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥0ODFIPU BEEUIFgarlic olive oil,
¼ cup fresh chopped lemongrass lemongrass, and ginger.4BVUÏ TUJSSJOHGSFRVFOUMZ GPSBCPVUBNJOVUF"EE
chicken thighs, water, and salt. CAnCel the sauté function.
1 tablespoon grated fresh ginger
2 pounds bone-in, skin-on chicken thighs 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
4 cups water
on QBHF).
1 teaspoon sea salt
2 large zucchini, spiraled into zoodles 3. 8IJMFDIJDLFODPPLT TQJSBMJ[Fzucchini, chop the mint and cilantro, cut the
lime, and slice the avocado.
Fresh mint and cilantro, chopped, for garnish
1 lime, cut into wedges, for garnish 4. "ęFSUIFQSFTTVSFJTSFMFBTFE SFNPWFDIJDLFOBOEQMBDFJOBCPXM4FUBTJEF
$BSFGVMMZSFNPWFJOOFSQPUBOEQPVSMJRVJEUISPVHIBTUSBJOFSJOUPBTFQBSBUF
1 avocado, sliced, for garnish CJHCPXMPSQPU SFNPWJOHUIFMFNPOHSBTTBOEHJOHFS1PVSMJRVJECBDLJOUPJOOFS
2 big handfuls fresh baby kale or spinach QPUBOEQMBDFJOOFSQPUCBDLJOUPUIF*OTUBOU1PU¥
5. Press keeP wARm button, and add zoodles and kale/spinach. Close the
lid.
6. 3FNPWFCPOFTBOETLJOGSPNDIJDLFO BOETISFE"EEUPUIFTPVQ$IFDLUIF
[PPEMFTBOEHSFFOT*GUIFZBSFOPUTPęFOPVHI QSFTTUIFsAUTéCVUUPOUPDPPL
everything for a few additional minutes.
7. CAnCel the sauté function and ladle soup into bowls. Top with fresh mint,
cilantro,BTRVFF[FPGlime, and slices of avocado, if desired. Add more salt
if needed.
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i Ta l i a n W e d d i n g s o u P
by Jen Eccleston of My Big Fat Grain Free Life t Yields 6 servings
As a child, I used to love when my mom made this soup – there’s something fun about tiny meatballs
that causes vitamin-packed greens to escape the notice of even the pickiest kid. Though escarole is
traditionally the green used in this dish, Swiss Chard is a nice substitute.
2 pounds ground chicken or turkey 1. 8JUIBMBSHFGPSL NJYUIFground chicken or turkey, nutritional yeast,
¼ cup nutritional yeast onion powder, garlic powder, parsley, and saltJOBMBSHFCPXM%POPU
mix with hands or the meat will compress and become tough.
2 teaspoons onion powder
1 teaspoon garlic powder 2. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥8IFOIPU BEEUIFfat of choice.
Add onion, carrot, and celeryBOETBVUÏVOUJMKVTUTPęFOFE BCPVUNJOVUFT
¼ cup finely chopped fresh parsley
Add garlic and stir for 30 seconds, or until fragrant. Add the bay leaves and
2 teaspoons sea salt, plus additional to taste broth and bring to a simmer.
2 tablespoons bacon fat, coconut oil,
or fat of choice 3. 6TJOHBTNBMMTDPPQ TDPPQUIFNFBUCBMMNJYUVSFBOESPMMUIFNJOUPCBMMT
"MUFSOBUFMZ FZFCBMMPOFUBCMFTQPPOQPSUJPOT%SPQUIFNFBUCBMMTJOUPUIFIPU
½ onion, chopped broth. CAnCel the sauté function.
2 carrots, peeled and sliced
3 stalks celery, sliced 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 cloves garlic, chopped on QBHF).
2 bay leaves
12 cups bone broth
5. Remove the bay leaves, and add the chopped swiss chard. Stir until wilted but
still bright green. Adjust salt, to taste.
1 large bunch of Swiss chard,
cleaned and chopped

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CreamY buTTernuT ChiCken souP
by Jen Eccleston of My Big Fat Grain Free Life tYields 6 servings
I love to make this soup ahead and freeze in 24 ounce glass jars to have on hand
for an easy meal, especially during an autoimmune flare.
8 boneless/skinless chicken thighs, divided

(approximately 2 pounds)
1. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥8IJMFUIFQPUJTIFBUJOH DVCFUIF
chicken.
2 tablespoons coconut oil, or fat of choice
1 onion, cut into 8ths 2. 0ODFUIF*OTUBOU1PU¥JTIPU BEEUIFcoconut oil. Place half of the cubed
chickenJOUPUIFQPUBOECSPXOPOBMMTJEFT0ODFCSPXOFE USBOTGFSUIFDIJDLFO
2 garlic cloves, coarsely chopped to a separate dish. Repeat with the rest of the chicken, and set aside.
½ cup sherry
2 teaspoons sea salt, plus additional to taste
3. Add onionUPUIFFNQUZQPUBOETBVUÏVOUJMCBSFMZTPęBOEMJHIUMZCSPXOFE
Add garlic and stir 30 seconds or until fragrant. Add sherry and stir again.
1½ teaspoons dried sage Add the salt, sage, thyme, rosemary, browned chicken with accumulated
juices, and butternut squash. Stir, then add bay leaves and broth.
1½ teaspoons dried thyme CAnCel the sauté function.
1 teaspoon fresh rosemary, finely chopped
8 cups butternut squash, 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
peeled, seeded and cut into large chunks NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF
%JTDBSEUIFCBZMFBWFT
2 bay leaves
6 cups bone broth 5. 6TFBOJNNFSTJPOCMFOEFSPSIJHITQFFECMFOEFSUPQVSÏFUIFTPVQVOUJMTNPPUI
Adjust salt, to taste. Serve warm.

shredded ChiCken in QuiCk nomaTo sauCe
by Amanda Torres of The Curious Coconut t Yields 6 to 8 servings
A full blown nomato sauce can be time-consuming, but this recipe will give you the flavor you are
looking for in a fraction of the time!
15 ounce can of puréed pumpkin 1. Add the pumpkin purée, coconut milk, onion, garlic, salt, rosemary,
¼ cup coconut milk thyme, and oregano to the Instant Pot® and stir to combine. Add chicken
breasts to sauce and toss to cover.
1 large onion, diced (about 3 cups)
Cloves from ½ head of garlic, minced 2. $MPTFBOEMPDLUIFMJE1SFTTUIFPoUlTRyCVUUPOBOETFUDPPLJOHUJNFUP
2 teaspoons coarse salt
2 teaspoons dried rosemary 3. $BSFGVMMZTISFENFBUBOEDPNCJOFXJUIUIFTBVDF4FSWFXJUIBTUBSDIZTJEFMJLF
2 teaspoons dried thyme TRVBTI TXFFUQPUBUPFT PSZPVSGBWPSJUF"*1PQUJPO

4 boneless, skinless chicken breasts
(about 2 to 2½ pounds)

garliC TurmeriC ChiCken
by Louise Hendon of Paleo Flourish MagazinetYields 4 servings
This dish is filled with healthy fats and delicious flavors – perfect to go
with a sweet potato or some cauliflower rice.
¼ cup melted coconut oil 1. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥.FMUUIFcoconut oil, and add the
1 teaspoon ground turmeric turmeric, salt, and garlic. Stir to combine.
1 teaspoon sea salt, plus additional to taste

2. Add the chicken breasts to the Instant Pot®. CAnCel the sauté function.
10 cloves garlic, diced
4 boneless, skinless chicken breasts 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
on QBHF).
4. 4ISFEUIFDIJDLFOCSFBTUJOUIFQPU"EEadditional salt, to taste, and serve.

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maPle lime shredded ChiCken
A delicious shredded chicken infused with the comforting flavors of honey, garlic & lime.
It’s sure to become a family favorite!
4 pounds skinless, bone-in chicken breast 1. Place chicken breasts bone down in the Instant Pot®. Combine the salt,
(adds to nutrient density) cilantro, lime juice, and maple syrupJOBTNBMMEJTI1PVSPWFSUIFDIJDLFO
1 teaspoon kosher salt
2 teaspoons dried cilantro 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 tablespoons freshly squeezed lime juice
¼ cup maple syrup 3. 3FNPWFUIFCPOFTDBSFGVMMZGSPNUIFDIJDLFO4ISFEUIFDIJDLFOVTJOHUXPGPSLT
4. "MMPXUIFDIJDLFOUPTPBLJOUIFTBVDFGPSNJOVUFTCFGPSFTFSWJOH
noTes:
tServing IdeasUPSUJMMBT TBMBET MFUUVDFXSBQT ĕMMJOHGPSBOBWPDBEP
DIJDLFOCSPUI
tFreezing Tip—freeze into family sized portions, just transfer to the

refrigerator the night before serving.

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bbQ Pulled ChiCken
by Mary B. Lapp of Simple and Merry tYields 8 servings
So simple, so delicious!
3 pounds boneless, skinless chicken thighs 1. Add the chicken, salt, granulated garlic, and water in the Instant Pot®.
½ teaspoon granulated garlic NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
½ cup water on QBHF).
½ cup apple butter,
with no sweetener added 3. 1PVSPVUBTNVDIXBUFSCSPUIBTZPVDBO3FTFSWFUIFCSPUIGPSGVUVSFTPVQNBLJOH
if desired.
½ cup balsamic vinegar
2 tablespoons blackstrap molasses 4. 8IJTLUIFapple butter, balsamic, molasses, garlic, ginger, and salt
UPHFUIFS1PVSPWFSDPPLFEDIJDLFOXJUISFNBJOJOHKVJDF
2 teaspoons granulated garlic
2 teaspoons ground ginger 5. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥-FUUIFDIJDLFOBOETBVDFTJNNFS
UPFWBQPSBUFTPNFPGUIFKVJDFT0ODFTPNFPGUIFMJRVJEIBTFWBQPSBUFE
CAnCelUIFTBVUÏGVODUJPO4ISFEUIFDIJDLFO JGEFTJSFE CFGPSFTFSWJOH
noTes:
t%FMJDJPVTTFSWFEPOBCBLFETXFFUQPUBUP
t3FIFBUTXFMM"/%JTHPPETFSWFEDPME

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ChiCken & okra sTeW with PlanTain dumPlings
by Cristina Maria Curp of The Castaway Kitchen tYields 6 to 8 servings
An AIP rendition of a family favorite, this hearty stew is Cuban comfort food.
2 lemons 1. Juice lemons into a mixing bowl. Add the sliced okra to the lemon and toss.
1½ cups sliced okra (see note below)
2. Press the sAUTé button on the Instant Pot®. Add olive oil and diced onion,
1 tablespoon extra-virgin olive oil garlic, carrots, and celery. Sauté, stirring occasionally, for 5 to 8 minutes until
1 onion, diced onions are tender.
3 garlic cloves, diced
3. Add the chicken thighs, bay leaves, turmeric, poultry blend, and
2 medium carrots, diced 1 teaspoon salt.4UJSXFMMVOUJMUIFDIJDLFOJTCSPXOFE"EEJOUIFbroth
and lemon okra. Stir to combine. CAnCel the sauté function.
3 celery stalks, diced
2 pounds boneless skinless chicken thighs 4. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTew CVUUPOBOETFUDPPLJOHUJNFGPS
2 bay leaves 30 minutes.

5. *OUIFNFBOUJNF NBLFUIFQMBOUBJOEVNQMJOHTPOUIFTUPWF4MJDFUIFplantains,
1 tablespoon dried poultry blend: sage, thyme, XJUIUIFQFFMPO JOUPQJFDFT1MBDFTUBOEJOHVQJOBNFEJVNTJ[FEQPUBOE
rosemary, marjoram, cinnamon cover with water. Bring to a boil.
1 teaspoon sea salt
4 cups bone broth
6. 8IFOUIFQFFMTEBSLFOBOECFHJOUPPQFO UIFZBSFSFBEZ3FNPWFGSPNUIFIFBU
ESBJO$BSFGVMMZSFNPWFUIFQFFMGSPNUIFQMBOUBJOQJFDFT VTJOHUXPGPSLTćF
2 yellow plantains QFFMTIPVMEDPNFPČFBTJMZ
¼ teaspoon salt
7. 8IJMFTUJMMIPU NBTIUIFpeeled plantains with ¼ teaspoon sea salt.
Lime wedges, for serving (Cooled plantains harden too much to mash.) Scoop heaping tablespoons and
SPMMUIFNJOUPCBMMT MJLFNFBUCBMMT4FUBTJEF
Fresh cilantro, for serving
8. 0ODFUIFUJNFJTVQPOUIF*OTUBOU1PU¥ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
9. 3FNPWFUIFCBZMFBWFT6TFBGPSLPSUPOHTUPTISFEUIFDIJDLFOUIJHIT4UJSXFMM
10.Add the plantain dumplings to the soup. Serve with lime wedges and cilantro!
noTes:
t5PBWPJETMJNZPLSBTMJDFJUBOEMFUTJUJUPVUUPESZGPSVQUPBOIPVSCFGPSF
DPPLJOH
t"MUFSOBUJWFMZZPVNBZVTFGSP[FOPLSB BOEKVTUBEEJUJOGSP[FOXIFOUIF
recipe calls for it.
t,FFQJOHJUTJNQMF*GZPVXBOUUPTLJQUIFEVNQMJOHTUFQ ZPVDBOBMTPTMJDF
UIFQMBOUBJOJOUPJODITMJDFTBOEBEEEJSFDUMZUPUIF*OTUBOU1PU¥XJUIUIF
PLSBćFQJFDFTXJMMCFDPNFUFOEFSBOEBMNPTUGBMMBQBSU8IJMFUIFZXPOU
contribute to the soup as much in texture, the delicious sweetness will still
be in play.

ChiCken & okra sTeW WiTh P l a n Ta i n d u m P l i n g s
Pa g e 73
T u r k e Y & g r aV Y
Pa g e 75

T u r k e Y & g r aV Y
by Jaime Hartman of Gutsy by Nature tYields 6 servings
Create turkey and “lick-your-plate” good gravy in just under two hours!
4 to 5 pound bone-in, skin-on turkey breast 1. Pat turkey breast dry and generously season with salt.%FQFOEJOHPOUIFTJ[F
Sea salt PGUIFUVSLFZCSFBTU DVUUIFNFBUPČUIFCPOFUPNBLFJUĕUQSPQFSMZ QMBDJOHUIF
bone in the pot along with the breast to add flavor and nutrients to the gravy.
1 medium onion, cut into medium dice 2. Press the sAUTé button on the Instant Pot® and add coconut oil.0ODFNFMUFE
CSPXOUVSLFZCSFBTU TLJOTJEFEPXO BCPVUNJOVUFT BOEUSBOTGFSUPBQMBUF
1 large carrot, cut into medium dice leaving fat in pot. Add onion, carrot, and celeryUPQPUBOEDPPLVOUJM
1 celery stalk, cut into medium dice TPęFOFE BCPVUNJOVUFT TUJSSJOHGSFRVFOUMZ4UJSJOgarlic and sageBOEDPPL
until fragrant, about 30 seconds.
1 garlic clove, smashed
2 teaspoons dried sage 3. Pour in wineBOEDPPLVOUJMTMJHIUMZSFEVDFE BCPVUNJOVUFT4UJSJObroth
¼ cup dry white wine and bay leaf.6TJOHXPPEFOTQPPO TDSBQFVQBMMCSPXOFECJUTTUVDLPOCPUUPN
PGQPU1MBDFUVSLFZCSFBTU TLJOTJEFVQ JOQPUXJUIBOZBDDVNVMBUFEKVJDFTBOE
1½ cups bone broth bone, if removed in step 1. CAnCel the sauté function.
(preferably from chicken or turkey bones)
1 bay leaf 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 tablespoon tapioca starch NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
in 1 tablespoon warm water (optional) on QBHF).
5. 5SBOTGFSUVSLFZCSFBTUUPDBSWJOHCPBSEPSQMBUFBOEUFOUMPPTFMZXJUIGPJM
allowing it to rest while the gravy is prepared.
6. 3FNPWFUIFCBZMFBG6TJOHBOJNNFSTJPOCMFOEFS QVSÏFUIFDPPLFEWFHFUBCMFT
until smooth. Press the sAUTéCVUUPO BOEDPPLVOUJMUIJDLFOFEBOESFEVDFE
UPBCPVUDVQT5PNBLFBUIJDLFSHSBWZ DPNCJOFBUBCMFTQPPOPGtapioca starch
with a tablespoon of warm waterBOEXIJTLJOUPUIFHSBWZBUUIFWFSZFOEPGUIF
DPPLJOHUJNF"EKVTU salt, to taste. CAnCel the sauté function.
7. 4MJDFUVSLFZCSFBTUBOETFSWFXJUIIPUHSBWZ
noTes:
t"OZDPMPSDBSSPUXJMMUBTUFEFMJDJPVT CVUB
XIJUFDBSSPUXJMMHJWFZPVBHSBWZUIBUMPPLT
more 'authentic' than the typical orange.

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sage rubbed TurkeY Thighs
by Kat Woods of Hope Heal Cook t Yields 2 to 4 servings
These sage rubbed turkey thighs are so succulent, we call 'em Poor Man's Duck!
2 turkey thighs 1. Place the turkey thighs in a bowl. Add the salt and sage.6TJOHZPVSIBOET
1½ teaspoons sea salt NBTTBHFUIFTBMUBOETBHFJOUPUIFUVSLFZGPSBDPVQMFPGNJOVUFTUPUFOEFSJ[FUIF
UVSLFZNFBUBOEFOTVSFJUhTXFMMDPBUFEXJUIUIFESZSVC1MBDFUIFCPXMJOUIF
4 teaspoons dried sage fridge and allow to marinate for one hour.
½ large yellow onion, diced
2 cups poultry bone broth 2. 0ODFUIFUVSLFZIBTNBSJOBUFEGPSPOFIPVS BEEUIFonion to the Instant Pot®
and place the thighs on top. Slowly pour the broth PWFSUIFUVSLFZUIJHITUP
SJOTFTPNFPGUIFESZSVCJOUPUIFDPPLJOHMJRVJECFMPX
QBHF).
4. 1MBDFUIFDPPLFEUIJHITPOBCBLJOHTIFFU TLJOTJEFVQ#SPJMUIFUIJHITPO
MPXPOUIFNJEEMFSBDLPGBOPWFOGPSTFWFSBMNJOVUFTPSVOUJMUIFTLJOJTGVMMZ
CSPXOFEBOEDSJTQZ3FNPWFGSPNUIFPWFOBOEMFUTJUGPSNJOVUFT$IFDLUIF
internal temperature—it should read 165 degrees F—and serve.
5. *OPSEFSUPTMJDFUIFUIJHITBTTIPXO SFNPWFUIFUIJHICPOFBęFSDPPLJOH'FFM
GSFFUPESJOLUIFCSPUISFNBJOJOHJOUIF*OTUBOU1PU¥
noTes:
tćJTSFDJQFSFRVJSFTBPOFIPVSNBSJOBEF

m e aT
Caribbean Spiced Shredded Beef
Italian Beef
Vaca Frita (Cuban Fried Beef)................................................................................... 80
Rosemary Garlic Short Ribs....................................................................................... 81
Speedy Chili.................................................................................................................. 82
Beef & Broccoli Stir Fry.............................................................................................. 83
5FSJZBLJ(BSMJD#FFG
Beef Bourguignon........................................................................................................ 85
#FFG4UFXXJUI1VNQLJO$IFSSJFT....................................................................... 86
6LSBJOJBO#PSTDIU....................................................................................................... 88
.PSPDDBO4UFX............................................................................................................. 89
Plantain Beef Stew........................................................................................................ 90
-PX'0%."1#FFG4UFX........................................................................................... 91
#FFG4IBOL7FHFUBCMF4PVQ......................................................................................... 92
(BSMJD)FSC#FFG4IBOLT............................................................................................. 93
Spiced Cranberry Pot Roast
#SBJTFE$IVDL3PBTUXJUI(BSMJD3PTFNBSZ........................................................ 95
4XFEJTI.FBUCBMMT.VTISPPN(SBWZ................................................................... 96
4JNQMF'SFODI/BWBSJO-BNC4UFX
-BNC 5BHJOF XJUI 0SBOHF 1SVOFT...................................................................... 98
Lamb & Apricot Curry................................................................................................ 99
Balsamic Lamb Stew.................................................................................................. 100
Lamb Stew with Butternut & Ginger....................................................................... 101
Caribbean Plantain Lamb Stew................................................................................ 102
"QQMF 0OJPO 4UFXFE -BNC................................................................................ 103
3PTFNBSZ$VSSJFE3BDLPG-BNC
-BNC4IBOLTXJUI(JOHFS'JHT........................................................................... 105
$BSPMJOB4UZMF##21PSL.......................................................................................... 106
"TJBO1VMMFE1PSL
Cuban LechóO"TBEP .BSJOBUFE1PSL
................................................................ 108
.BQMF#BDPO#BMTBNJD1VMMFE1PSL........................................................................ 109
1JOFBQQMF (JOHFS 1PSL............................................................................................. 110
,BMVB1PSL.................................................................................................................. 111
)POH4IBP3PV 3FE$PPLFE1PSL
...................................................................... 112
1PSL7JOEBMPP.............................................................................................................. 113
Ham & Smothered Cajun Greens
4UJDLZ1PSL4IPSU3JCTXJUI"QQMF1SVOFT......................................................... 115
.BQMF5BNBSJOE#BCZ#BDL1PSL3JCT..................................................................... 116
#JTPO.FBUCBMMTXJUI$IFSSZ$BSPC4BVDF
,PSFBO##2#JTPO.FBUCBMMT................................................................................... 118
Sweet & Sour Rabbit Agrodolce............................................................................ 120
i$IFFTZ4QBHIFUUJw7FOJTPO.FBUCBMMT.............................................................. 121
Venison Stew with Root Vegetables........................................................................ 122
The Paleo aIP InsTanT PoT® Cookbook : MeaT 77

Caribbean sPiCed shredded beef
by Alaena Haber of Grazed and EnthusedtYields 6 servings
Tender and flavor-packed shredded beef pairs deliciously in a bowl of
cilantro-lime cauliflower rice and mashed avocado!

1. 8IJTLUPHFUIFSUIFsalt, garlic powder, cinnamon, thyme, ginger, and
1½ teaspoons garlic powder turmeric. Rub evenly over all sides of the chuck roast.4UJDLUIFXIPMFcloves
JOUPUIFDIVDLSPBTU
1 teaspoon dried thyme 2. Place the prepared roast in the Instant Pot®. Pour water or broth around (not
on top) of the roast.
½ teaspoon ground turmeric 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2½ pound chuck roast NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
5 whole cloves
4. 5SBOTGFSUIFDIVDLSPBTUUPBTFSWJOHEJTIBOETISFEXJUIUXPGPSLT1PVSTPNFPG
¼ cup water or bone broth the juices from the pot over the shredded beef.
noTe:
t4FSWFUIFCFFGXJUIBWPDBEP SFEPOJPO
cilantro, and cauliflower rice for a
$BSJCCFBOJOTQJSFEUBDPCPXM

i Ta l i a n b e e f
This recipe is a great way to stretch an inexpensive roast into a delicious protein that can be used
throughout the week for a variety of meals.
3 pound boneless chuck roast 1. 6TJOHBTIBSQQBSJOHLOJGF DVUTNBMMTMJUTJOUPUIFroastBOETUVČXJUIgarlic
6 cloves garlic, peeled cloves.
2 teaspoons garlic powder

2. 8IJTLgarlic powder, onion powder, ginger, oregano, basil, marjoram,
1 teaspoon onion powder and salt until well combined. Rub seasoning blend on all sides of the roast and
place in the Instant Pot®. Pour in broth and vinegar.
1 teaspoon dried oregano 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNF
1 teaspoon dried basil UPNJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
1 teaspoon dried marjoram

4. 3FNPWFCFFGGSPNQPUBOETISFEXJUIUXPGPSLT"EEKVJDFJGEFTJSFE4FSWF
1 teaspoon sea salt warm.
1 cup beef bone broth
¼ cup apple cider vinegar

V a C a f r i Ta (C u b a n f r i e d b e e f )
by Alaena Haber of Grazed and Enthused t Yields 6 to 8 servings
Vaca Frita is a salty, crispy beef dish that quite literally means fried cow,
and it’s a delicious way to make use of the affordable chuck roast.
4 tablespoons extra-virgin olive oil, divided 1. Press the sAUTé button on the Instant Pot® and heat 2 tablespoons of
1 yellow onion, halved and sliced the olive oil. Add onionBOEDPPLGPSNJOVUFTVOUJMTPęFOFEBOEMJHIUMZ
browned.
3 pound grass-fed beef chuck roast
8 cloves garlic, sliced 2. .FBOXIJMF DIPQbeefVTJOHBMBSHFDIFG hTLOJGFJOUPQBMNTJ[FEDIVOLT BCPVU
JODIFTXJEF
"EECFFG garlic, 2 teaspoons salt, and thyme to the Instant
2½ teaspoons sea salt, divided Pot® and toss well. Brown the beef for 1 minute per side. Pour orange juice over
2 teaspoons dried thyme beef. CAnCel the sauté function.
⅓ cup fresh-squeezed orange juice
2 teaspoons apple cider vinegar NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ*GSPBTU
Lime wedges, for serving JTOPUUFOEFSFOPVHIUPTISFEBUUIJTQPJOU QSFTTVSFDPPLGPSBOBEEJUJPOBM
NJOVUFTBOERVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
4. 5SBOTGFSUIFCFFGBOEPOJPOTUPBSJNNFECBLJOHTIFFUPSDVUUJOHCPBSEUPTISFE
XFMMXJUIUXPGPSLT%JTDBSEUIFMJRVJEJOUIFJOTFSU
5. Heat remaining 2 tablespoons olive oilJOBMBSHFIFBWZTLJMMFUPWFSNFEJVNIJHI

heat. Spread cooked shredded beef, garlic, and onions on the bottom of the
TLJMMFU'SZGPSUPNJOVUFTCFGPSFTUJSSJOHXJUIUPOHTPODFUIFCFFGIBTTUBSUFE
UPCSPXOBOEDSJTQ4QSJOLMFJOUIFvinegar and remaining ½ teaspoon salt.
Continue frying for 5 to 10 minutes until the beef is crispy and browned.
6. Transfer to serving bowl and serve with lime wedges. This dish pairs nicely
with cauliflower rice and a green salad.

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r o s e m a rY g a r l i C s h o rT r i b s
by Amanda Torres of The Curious Coconut tYields 4 servings
The Instant Pot® turns short ribs into a tender, flavorful meal perfect for cooler weather.
1 head of garlic, peeled and minced 1. Add garlic, salt, and rosemaryUPBTNBMMCPXM4UJSUPNBLFBQBTUF BOESVC
2 teaspoons coarse unrefined salt over short ribs.
¼ cup fresh chopped rosemary

(or 4 to 5 teaspoons dried) 2. Place the seasoned ribs in the Instant Pot®. Top with the diced onion, and pour
in the water.
4 to 5 pounds beef short ribs
1 large onion, diced (about 3 cups) 3. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
1½ cups water
4. Carefully shred meat from the bones and combine with the juices.
5. 4FSWFXJUIBTUBSDIZTJEFMJLFTRVBTI TXFFUQPUBUPFT PSZPVSGBWPSJUF"*1WFHFUBCMF

sPeedY Chili
by Michelle Hoover of Unbound Wellnesst Yields 4 servings
A warm, nourishing favorite that you won’t believe is AIP, featuring all of the flavors
you love, and none of the joint pain you loathe.
1 pound ground beef 1. Press the sAUTé button on the Instant Pot® and brown the ground beef.
1 medium/large sweet potato,
2. 0ODFUIFCFFGJTCSPXOFE BEEUIFgarlic, sweet potato, beet, carrots,
onion, oregano, salt, and broth. Stir until combined. CAnCel the sauté
peeled and chopped, (about 2 cups) function.
1 large beet, peeled and diced
(about 2½ cups) 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
3 medium carrots, peeled and chopped NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
1 medium onion, diced
1 teaspoon dried oregano 4. Serve with fresh cilantro and avocado for garnish, if desired.
4 cups bone broth
2 teaspoons fresh cilantro (optional garnish)
½ avocado, sliced (optional garnish)

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b e e f & b r o C C o l i s T i r f rY
by Cristina Maria Curp of The Castaway Kitchen t Yields 6 servings
Sure to be a new staple, this tender, saucy entrée is a definite crowd pleaser.
2 pounds tri-tip
1. Lay the tri-tipĘBUPOBDVUUJOHCPBSE XJUIGBUTJEFVQ6TFBTIBSQLOJGFUPUSJN
5 cloves garlic, sliced UIFGBU1VMMJOHVQPOUIFGBUXJUIPOFIBOE SVOUIFLOJGFVOEFSJU BTDMPTFBT
QPTTJCMFXJUIPVUQJFSDJOHUIFNFBU%POPUEJTDBSEGBU TBWFJUUPSFOEFSGPS
1 tablespoon coconut oil or lard UBMMPX4MJDFUIFNFBU BHBJOTUUIFHSBJO JOéJODIUIJDLTMJDFT
¼ cup blackstrap molasses 2. Press the sAUTé button on the Instant Pot®. Place sliced meat, garlic and
coconut oil or lard in the Instant Pot® and stir well until all the meat is
2-inch nub of ginger, minced browned. Add in coconut aminos, molasses, ginger, and salt. CAnCel
(or 1 tablespoon ground ginger) the sauté function.
1 teaspoon sea salt
2 to 3 cups julienned broccoli rabe 3. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
(or substitute broccoli florets)
on QBHF.
1 teaspoon gelatin
1 teaspoon cream of tartar 4. Add in the broccoli rabe.4UJSXFMM$MPTFBOEMPDLUIFMJE1SFTTUIFsTeAm
CVUUPOBOETFUUIFUJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF
(using the instructions on QBHF).
5. 6TFBTMPUUFETQPPOUPUSBOTGFSUIFNFBUBOECSPDDPMJUPBTFSWJOHEJTI
6. Press the sAUTé button on the Instant Pot®. Bring the sauce up to a simmer
BOEXIJTLJOUIFgelatin and cream of tartar. Reduce it for 5 minutes or until
JUUIJDLFOTBOEDPBUTBTQPPOCAnCel the sauté function.
7. Pour sauce over beef and broccoli, and gently toss. Serve immediately, or let cool
to room temperature and store in airtight container up to 5 days.
T e r i Ya k i g a r l i C b e e f
by Emma King of TheBaconMumt Yields 6 servings
Bring a kick of spice and Asian flare to your table with this Japanese inspired beef dish.
2 pounds flank steak 1. $VUUIFĘBOLsteakJOUPJODITUSJQT
for The TeRIyAkI sAUCe: 2. .BLFUIF5FSJZBLJTBVDFCZNJYJOHUPHFUIFSUIFcoconut aminos, fish sauce,

maple syrup, ginger, garlic, and honey.
2 tablespoons fish sauce 3. .JYUIFCFFGTUSJQTBOE5FSJZBLJTBVDFJOUIF*OTUBOU1PU¥
¼ cup maple syrup 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1½ teaspoons ground ginger (optional) NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF
.
1 tablespoon honey

beef bourguignon
Deliciously rich & comforting beef braised in red wine inspired by an original recipe by Julia Child.
1 tablespoon avocado oil or extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot®. Heat the oil.
1 pound stew beef
½ pound bacon
2. %SZUIFbeef. Sauté in batches to allow the beef to brown. Set aside. Slice bacon
into thin strips and sauté with the onion.
1 large red onion, sliced
5 medium carrots, cut into sticks 3. "EECBDLUIFbrowned beef, along with the carrots, garlic, salt, thyme,
parsley, wine, broth, white sweet potatoes, and maple syrup.
2 cloves garlic, minced CAnCel the sauté function.
2 teaspoons rock salt
2 tablespoons fresh thyme leaves
(or 2 teaspoons dried)
2 tablespoons fresh chopped parsley
(or 2 teaspoons dried)
1 cup red wine
½ cup beef bone broth
2 large white sweet potatoes, peeled & cubed

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b eef s TeW with P umPkin & C herries
by Maria Krummen-Fusy of Zesty Paleo t Yields 4 servings
Have you ever thought about adding cherries to your stew? I gave it a try and found
this pumpkin and cherries combination pretty yummy. This stew ages very well.
¾ cup pumpkin purée 1. 1SFQBSFBRVJDLOPNBUPTBVDFCZXIJTLJOHUPHFUIFSUIFpumpkin purée, beet
⅓ cup beet juice juice, balsamic and apple cider vinegars, coconut aminos, and salt in a
extracted from 2 medium beets (see note) NFEJVNTJ[FECPXM4FUBTJEF
3 tablespoons balsamic vinegar
2. Press the sAUTé button on the Instant Pot® and melt the fat. Add the onion
3 tablespoons apple cider vinegar BOETBVUÏVOUJMTPę UPNJOVUFT"EEUIFgarlic and ginger and sauté until
2 tablespoons coconut aminos fragrant, 1 to 2 minutes.
1 teaspoon sea salt

3. /FYUBEEUIFbeef stew chunksBOEDPPLGPSBCPVUNJOVUFT TUJSSJOHPODF
2 tablespoons solid cooking fat or twice. Add the broth/water, nomato sauce BTQSFQBSFEJOUIFĕSTUTUFQ

rosemary, bay leaf, and the pumpkin cubes. Stir, then CAnCel the sauté
1 medium red onion, sliced function.
5 garlic cloves, minced or left whole
1 tablespoon grated fresh ginger 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUUIFDPPLJOH
UJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
1 pound beef stew meat, cut into 1-inch chunks instructions on QBHF).
1¼ cups bone broth or water
1 branch fresh rosemary
5. Stir in sweet and sour cherries.$MPTFBOEMPDLUIFMJE1SFTTmAnUAl for
IJHIQSFTTVSFBOETFUUIFDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ RVJDL
1 bay leaf release the pressure (using the instructions on QBHF).
3 cups pumpkin, cut into 1-inch cubes
6. Remove the bay leaf and rosemary branch. Garnish the stew with fresh herbs
1½ cups pitted sweet cherries (fresh or frozen) BOETFSWF
½ cup dried sour cherries
Freshly chopped aromatic herbs
(mint, basil, etc.) for serving
noTes:
t&YUSBDUCFFUKVJDFKVJDFCZVTJOHBKVJDFSPSBHSBUFS4RVFF[FKVJDFGSPNHSBUFE
CFFUTXJUIZPVSIBOETPSCZQSFTTJOHQVMQUISPVHIBĕOFTUSBJOFS3FTFSWF
QVMQUPVTFJOTBMBET
t'FFMGSFFUPTVCTUJUVUFCVUUFSOVUTRVBTIGPSUIFQVNQLJO
t%SJFEDSBOCFSSJFTDBOCFTVCTUJUVUFEGPSUIFESJFETPVSDIFSSJFT PSPNJUUIF
dried fruit altogether and increase the sweet cherries to 2 cups.

beef sTeW WiTh PumPkin & Cherries
Pa g e 86
ukrainian borsChT
Pa g e 88
ukrainian borsChT
by Maria Krummen-Fusy of Zesty Paleot Yields 8 to 12 servings
This nightshade-free borscht makes my mind wander back to my motherland…

Being Russian, I tend to make a large batch of borscht, so feel free to reduce the amount by half.
2 tablespoons solid cooking fat 1. Press the sAUTé button on the Instant Pot® and melt the fat. Add the onions
2 medium yellow onions, diced and garlic and sauté for a couple of minutes. Add the stew meatBOEDPPLGPS
a couple of more minutes, stirring once or twice.
1 pound stew meat 2. /FYUBEEUIF broth, arrowroot tubers, beets, squash, carrots, balsamic
(beef, pork or a combination of both) vinegar, coconut aminos, ginger, dry herbs, and bay leaves. Stir, then
8 cups bone broth
2 cups arrowroot tubers,
peeled and cut into ½-inch cubes (see note) 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
2½ to 3 cups beets, ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
peeled and cut into ½-inch cubes
2½ cups butternut squash, 4. Remove the lid and press the sAUTé button. Add the cabbage, apple cider
peeled and cut into ½-inch cubes vinegar, lemon juice, and salt. Heat until the boiling resumes. CAnCel the
sauté function.
1½ cups carrots,
peeled and cut into ½-inch cubes
¼ cup balsamic vinegar
5. Remove the bay leaf. Garnish with parsley or dill BOETFSWF
1 to 1½ tablespoons ground ginger (see note)
2 tablespoons dried herbs
(thyme, rosemary & sage)
3 bay leaves
2 cups green cabbage, thinly sliced
(increase to 3 cups for thicker borscht)
¼ cup lemon juice
noTes:
1 teaspoon sea salt t6TFSVUBCBHBJGBSSPXSPPUTBSFOPUBWBJMBCMF
Freshly chopped parsley or dill, for serving
t4VCTUJUVUFUPUBCMFTQPPOTPGGSFTIHJOHFSJOTUFBECZBEEJOHJUBUUIFTBNF
time as onions and garlic.
t'PSNBLJOHBIBMGSFDJQF QSFTTVSFDPPLVTJOHUIFmeAT/sTew button and

RVJDLSFMFBTFUIFQSFTTVSFBTTPPOBTUIFUJNFJTVQ'PMMPXUIFSFTUPGUIF
steps as outlined in the recipe.

moroCCan sTeW
by Martine Partridge of Eat Heal Thrive t Yields 4 servings
Have fun mixing and matching your protein and vegetables in this flavorful Moroccan Stew.
1 teaspoon extra-virgin olive oil 1. .JYUPHFUIFS1 teaspoon of olive oil, cinnamon, ground ginger, turmeric,
½ teaspoon ground cinnamon salt, and stew meat. Allow to marinate at least 30 minutes.

2. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥$PPLUIFonion in 1 to 2 tablespoons
½ teaspoon ground turmeric of additional olive oil.0ODFUIFPOJPOTBSFUSBOTMVDFOU BEEUIFgarlic and
fresh ginger until fragrant.
1 pound stew meat (beef or lamb),
cut into 1-inch cubes
3. Remove the onion, garlic, and ginger mixture, and add more oil if necessary to
brown the marinated stew meat.0ODFUIFNFBUJTCSPXOFE USBOTGFSUPB
1 to 2 additional tablespoons separate bowl or plate.
extra-virgin olive oil
1 medium onion, chopped 4. Add the broth to deglaze the pot by scraping up any brown bits. CAnCel the
sauté function. Add the browned meat and cooked onion/garlic/ginger
2 garlic cloves, crushed mixture CBDLJOUPUIFQPU
1 tablespoon minced fresh ginger
½ cup bone broth
¼ cup dried apricots (chopped) or raisins on QBHF) or let the pressure release naturally.
4 cups of either chopped parsnips, carrots,
squash, or sweet potato (or a mixture thereof) 6. Add the chopped root vegetables and dried apricots/raisins. Stir.
¼ cup chopped fresh cilantro, mint, or parsley,
for garnish 7. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
PSNJOVUFT0ODFUIFUJNFJTVQ MFUUIFQSFTTVSFSFMFBTFOBUVSBMMZ
noTe: 8. Garnish with cilantro, mint, or parsley.

tćJTSFDJQFSFRVJSFTBNJOVUFNBSJOBEF

P l a n Ta i n b e e f s T e W
This plantain beef stew is a hearty, warm-you-up dish that is simple to throw together.
¼ cup arrowroot starch 1. .JYUPHFUIFSarrowroot and salt. Add in stew beef BOENJYUPDPBU0S
2 teaspoons sea salt TIBLFJUVQJOBMBSHF[JQUPQQMBTUJDCBH
2 pounds stew beef or moose 2. Add the pumpkin purée, broth, ground cloves, and garlic to blender and
1½ cups pumpkin purée purée until smooth.
2 cups bone broth
3. Press the sAUTé button on the Instant Pot®. Add 4 tablespoons of avocado
½ teaspoon ground cloves oil and brown the beef. Set aside.
4 garlic cloves, peeled
4. Add the remaining avocado oil and sauté onion and celeryVOUJMTPęFOFE
5 tablespoons avocado oil, divided .JYJObeef, carrots, and plantains. Pour sauce over top and mix. CAnCel
½ cup chopped onion the sauté function.
1½ cups chopped celery

5. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTew CVUUPOBOETFUDPPLJOHUJNFUP
2 cups chopped carrots NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF) or let the pressure release naturally.
2 green plantains, peeled and sliced
4 cups of baby spinach 6. .JYJOspinach and wait 5 to 10 minutes.
Fresh Parsley, for garnish
7. Serve garnished with parsley.

loW-fodmaP beef sTeW
by Laura Vein of Sweet Treatst Yields 6 to 8 servings
It IS possible to make delicious beef stew without garlic, shallots, onions, mushrooms
and other FODMAPS. Perfect for someone following a low-FODMAP diet,
but still delicious for those who don’t have the same dietary restrictions.
2 tablespoons solid fat
(duck fat, tallow, lard, or bacon drippings)
1. Press the sAUTé button on the Instant Pot®. Add the fat and allow to melt.
2 pounds beef stew meat 2. %SZUIFmeat very well. Brown the beef on all sides, in two to three batches.
0ODFCSPXOFE SFNPWFBOETFUBTJEF
4 strips bacon, cut into small pieces
2 heaping cups chopped leek greens 3. Sauté the bacon and leek/scallion greens until the bacon begins to crisp
and/or scallion greens BOEUIFMFFLTTDBMMJPOTCFHJOUPXJMU4UJSPDDBTJPOBMMZ"EEUIFcarrots, rutabaga,
2 heaping cups chopped carrots broth, wine, salt, and browned beef.4UJSUPDPNCJOF5VDLUIFbay
leaves and herbs into the mixture. CAnCel the sauté function.
2 heaping cups cubed rutabaga
1½ cups bone broth 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1½ cups red wine
(merlot or cabernet sauvignon) NJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF.)
1 tablespoon sea salt
(use less if broth is salted)
5. %JTDBSEUIFCBZMFBWFTBOEUIZNFTUFNT4FSWFUIFTUFXPOJUTPXO PSBMPOHTJEF
2 bay leaves a starchy vegetable. Garnish with extra chopped herbs just before serving. Store
BOZMFęPWFSTJOUIFSFGSJHFSBUPSPSGSFF[FS
A few sprigs of fresh thyme and parsley,

b e e f s h a n k V e g e Ta b l e s o u P
by Martine Partridge of Eat Heal Thrive t Yields 4 to 6 servings
Hop on the #breakfastsoup train with a bowl of this delicious and nourishing Beef Shank Vegetable
Soup. But, of course, you can enjoy it any time of day.
1½ pounds beef shank 1. Press the sAUTé button on the Instant Pot®. Brown the shank in 1 tablespoon
2 tablespoons extra-virgin olive oil, divided of olive oil UIJTTIPVMEUBLFBNJOVUFPSUXPQFSTJEF
CAnCel the sauté
function.
8 cups water
1 tablespoon apple cider vinegar 2. Add water, vinegar, salt, thyme sprigs, garlic, and 1 bay leaf.
1 teaspoon sea salt
2 to 3 sprigs of fresh thyme NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
3 garlic cloves, peeled on QBHF) or let the pressure release naturally.
2 bay leaves, divided

4. 4USBJOUIFCSPUI%JTDBSEHBSMJD UIZNFTQSJHT BOECBZMFBG1MBDFUIFTIBOLPOB
1 onion, diced cutting board and shred/dice the meat, removing the fat.
2 to 3 celery stalks, chopped
5. Press the sAUTé button on the Instant Pot®. Add the remaining olive oil.
1½ cups chopped carrots Sauté the onion, celery, carrots, rutabaga, and parsnip for about three
minutes. Add the dried thyme and marjoram. Stir. CAnCel the sauté function.
½ cup chopped rutabaga
Add the broth to the pot along with the shredded meat, cabbage, and the
1 parsnip, chopped other bay leaf.
½ teaspoon dried thyme
½ teaspoon dried marjoram
2 cups chopped cabbage on QBHF) or let the pressure release naturally.
¼ cup fresh parsley (optional garnish)
7. Remove the bay leaf. Garnish with fresh parsley, if desired, before serving.

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garliC herb beef shanks
by Jessica Espinoza of Delicious Obsessionst Yields 4 servings
Beef shanks are an often under-utilized cut of meat that are easy to prepare and absolutely delicious
with lots of garlic and herbs!
2 tablespoons coconut oil 1. Press the sAUTé button on the Instant Pot® and melt the coconut oil. Brown
2 pounds beef shanks the beef shanksBCPVUUPNJOVUFTPOFBDITJEF8IFOCPUITJEFTPGUIF
TIBOLTIBWFCFFOTFBSFE CAnCel the sauté function.
10 cloves of garlic, minced or sliced
1 medium sweet onion, thinly sliced 2. Add the garlic, onion, and carrotsPOUPQPGUIFTIBOLT"EEUIFrosemary,
thyme, parsley, onion powder, garlic powder, and salt on top of the
8 large carrots, cut into 2-inch chunks vegetables. Pour broth on top.
2 to 3 sprigs of fresh rosemary
(or about 1½ teaspoons dried) 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
6 to 7 sprigs fresh thyme NJOVUFT0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
(or about ¾ teaspoon dried) ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
2 tablespoons fresh parsley
(or about 2 teaspoons dried) 4. %JTDBSEUIFUIZNFTUFNTBOESPTFNBSZCSBODIFT4FSWFUIFTIBOLTXJUIUIF
drippings drizzled over the beef and veggies.
¼ teaspoon onion powder
½ cup beef bone broth

s P i C e d C r a n b e r rY P o T r o a s T
by Jaime Hartman of Gutsy by Nature t Yields 6 to 8 servings
You won’t miss nightshades with this recipe. Arm roast might also be labeled as
beef chuck arm pot roast, arm chuck roast, round bone pot roast, or round bone roast
(names of beef cuts are so confusing!).
3 to 4 pound beef arm roast 1. Pat beef dry with paper towels and season generously with salt.
Sea salt
2. Press the sAUTé button on the Instant Pot® and heat oil until shimmering.
Brown roast on all sides, 8 to 10 minutes total. Remove and set aside.
or other cooking fat
½ cup white wine
(or use additional ½ cup bone broth)
3. Pour wineJOUPFNQUZQPUBOETDSBQFVQUIFCSPXOCJUT"MMPXUPDPPLGPS
UPNJOVUFT TUJSSJOHDPOTUBOUMZUPEFHMB[FUIFQBO
1 cup whole cranberries, fresh or frozen
½ cup water 4. Add cranberries, water, honey, horseradish, cinnamon stick, garlic,
and whole cloves.$PPLGPSUPNJOVUFT TUJSSJOHDPOTUBOUMZ PSVOUJM
¼ cup honey cranberries start to burst. CAnCel the sauté function.
1 teaspoon horseradish powder
or 1 tablespoon grated fresh horseradish 5. Return meat to pot, nestling it into the cranberries. Add enough broth
UPCSJOHMJRVJEMFWFMUPOFBSMZ CVUOPUDPNQMFUFMZ DPWFSJOHUIFNFBU
3-inch cinnamon stick
2 large garlic cloves, peeled 6. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPS
6 whole cloves
NJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
2 cups bone broth on QBHF).
7. Transfer meat to serving platter and pour some of the cranberry sauce over top.
Reserve the rest of the sauce to pass at the table.

braised ChuCk roasT with garliC & rosemarY
by Jaime Hartman of Gutsy by Nature t Yields 4 to 6 servings
I will take a simple chuck roast over more expensive cuts any day, especially since I discovered how
incredibly flavorful and tender the humble cut can be when braised with delicious herbs.
2 tablespoons coconut oil 1. Press the sAUTé button on the Instant Pot® and add coconut oil. Add the
1 medium red onion, halved and sliced onionBOEDPPLVOUJMTPęFOFEBOEKVTUCBSFMZCSPXOJOHPOFEHFT BCPVU
5 minutes).
2 to 3 pound boneless beef chuck roast
1 cup red wine or bone broth 2. Push the onions to the side and add the chuck roast to the pot to brown. Allow
JUUPDPPLXJUIPVUEJTUVSCJOHGPSBCPVUNJOVUFT UIFOĘJQBOECSPXOPOUIF
3 sprigs fresh rosemary PUIFSTJEFGPSBOPUIFSNJOVUFTCAnCel the sauté function.
¼ teaspoon sea salt 3. Pour in wine or broth and add rosemary sprigs.4QSJOLMFgarlic and salt
evenly over the top of the roast.
UPNJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
5. 3FNPWFUIFNFBU POJPOT BOEIFSCTXJUIBTMPUUFETQPPO%JTDBSEUIF

rosemary stems.
6. Press the sAUTé button and allow the sauce remaining in the pot to come to a
CPJMBOEDPPLGPSBCPVUNJOVUFTXIJMFUIFNFBUJTSFTUJOH VOUJMJUIBTSFEVDFE
to about half. CAnCel the sauté function.
7. Slice the meat and serve with the sauce.

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s Wedish m eaTballs & m ushroom g raVY
by Andrea Wyckoff of Forest and Fauna t Yields 6 to 8 servings
One of my favorite savory dishes that I love to share with friends and family around the holidays.
1 pound ground beef 1. In a bowl mix together ground beef, pork, 3 tablespoons minced
1 pound ground pork parsley, dried onion, sage, mace, and salt.0ODFUIPSPVHIMZNJYFE GPSN
JOUPNFBUCBMMTBCPVUJODIJOEJBNFUFS
¼ cup minced fresh parsley (divided)
2 tablespoons dried minced onion 2. Place mushrooms, onion, broth/coconut milk/water, and coconut aminos
into the Instant Pot®. Add the meatballs.
1 teaspoon dried sage
½ teaspoon ground mace 3. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
½ teaspoon sea salt NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
2 cups sliced mushrooms (button or crimini)
1 large onion, chopped 4. 6TJOHBTMPUUFETQPPOHFOUMZSFNPWFNFBUCBMMTBOEUSBOTGFSUPBTFSWJOHQMBUUFS
½ cup bone broth (or coconut milk, or water)
5. 6TJOHBOJNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFUIFDPPLFENVTISPPNT
3 tablespoons coconut aminos POJPOT BOECSPUIJOUPBOJDFDSFBNZHSBWZ*GUIFHSBWZJTUPPUIJDL BEEBMJUUMF
NPSFCPOFCSPUIDPDPOVUNJMLXBUFSVOUJMUIFSJHIUDPOTJTUFODZJTSFBDIFE
6. Pour gravy over meatballs and garnish with remaining tablespoon of

minced parsley.ćJTEJTINBLFTBXPOEFSGVMBQQFUJ[FSBTJT PSNBJODPVSTF
when served over TQBHIFUUJTRVBTI cauliflower rice, sautéed veggies, or warmed
zucchini noodles.
noTe:
t4VCTUJUVUFDVQSFEXJOFPSUBCMFTQPPOT
red wine vinegar/balsamic vinegar for
the coconut aminos, if needed.

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s i m P l e f r e n C h n aVa r i n l a m b s T e W
by Sophie Van Tiggelen of A Squirrel in the Kitchent Yields 5 servings
Simple and homey, this flavorful traditional French dish is definitely
a family favorite at our house any day of the week!
or avocado oil
1. Press the sAUTé button on the Instant Pot® and add the oil.
1½ pounds lamb stew meat 2. Pat meat dry with paper towels. Brown meat, in two to three batches, on all
TJEFT BCPVUNJOVUFT
4FUBTJEF4BVUÏonions until slightly brown (about
1 large yellow onion, chopped 5 minutes).CAnCel the sauté function.
3 large cloves garlic, minced 3. Return meat CBDLUPUIFQPUBOEBEEbroth, garlic, rosemary, thyme, bay
leaves, and salt.
2 sprigs fresh rosemary
2 sprigs fresh thyme 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl GPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 bay leaves on QBHF).
1½ teaspoon sea salt, plus additional to taste
6 large carrots, chopped 5. 0QFOUIFMJE BEEUIFTUFBNJOHSBDL BOEUPQXJUIUIFcarrots and turnips.
2 medium turnips, chopped 6. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
on QBHF).
7. -JęUIFTUFBNJOHSBDL EJTDBSEIFSCT BOESFUVSOWFHFUBCMFTUPUIFQPU$IFDL

seasoning and adjust salt, UPUBTUF4FSWFIPU.BLFTHSFBUMFęPWFST

l a m b T a g i n e with o r a n g e & P r u n e s
by Kate Jay of Healing Family Eats t Yields 6 servings
A North African stew rich and full of flavor with plenty of healing spices.
2 teaspoons ground cinnamon 1. Place the cinnamon, ginger, and turmeric into a large bowl. Add the lamb.
1 teaspoon ground ginger Toss by hand to thoroughly coat and then set aside.

2. Press the sAUTé button on the Instant Pot® and add the fat.$PPLUIFonions,
2 pound lamb shoulder, cut into 2-inch cubes TUJSSJOHPęFO VOUJMTPęFOFEBOEUIFZIBWFHBJOFEBMJUUMFDPMPS BSPVOE
5 minutes. Add the garlic BOEDPPLGPSBNJOVUFPSUXPMPOHFS NBLJOHTVSFUIF
1 tablespoon solid fat, such as lard
garlic doesn't burn. Add the meat and stir it around for 2 minutes or so, allowing
2 medium onions, thinly sliced it to gain a little color. Pour in ½ cup of the broth and scrape the bottom of
2 garlic cloves, minced the pan with a wooden spoon. Add the remaining bone broth and stir.
1 cup bone broth, divided
1 orange, peeled (with a vegetable peeler, 3. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
reserving the peels) and juiced NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF). Add the orange peel and juice, together with the prunes. Close
½ cup prunes (approximately 12)
BOEMPDLUIFMJE1SFTTmeat/steW,BHBJO BOETFUUIFDPPLJOHUJNFUPNJOVUFT
½ teaspoon sea salt 0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
Orange wedges, for garnish
Fresh mint and cilantro, finely chopped, 4. 6TJOHBTMPUUFETQPPO SFNPWFUIFTPMJEJOHSFEJFOUTGSPNUIFQPUJOUPBCPXMBOE
set aside somewhere warm. Press the sAUTé button on the Instant Pot® and
for garnish
TJNNFSUIFMJRVJEVOUJMJUIBTSFEVDFECZIBMG BCPVUUPNJOVUFTCAnCel
the sauté function. Taste and add saltBTSFRVJSFE3FUVSOUIFJOHSFEJFOUTUPUIF
pot. Stir to incorporate.
5. Serve garnished with orange wedges and the chopped herbs.

l a m b & a P r i C o T C u r rY
by Bethany Tapp of Adventures in Partakingt Yields 5 to 6 servings
You may have thought curry was a no-go on AIP, but this one combines the rich flavors of the Middle
East for a sweet and mild curry your whole family will enjoy.
2 tablespoons extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot® and heat the olive oil. Add lamb
2 pounds lamb stew meat, stew meat, onion, garlic, turmeric, ginger, thyme, and salt. Sauté for
cut into 1-inch cubes 5 minutes until meat begins to brown. Add broth, carrots, apricots, sweet
potato, and spinach. CAnCel the sauté function.
1 medium yellow onion, diced
5 cloves garlic, chopped 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
on QBHF).
2-inch piece fresh ginger, grated
1 teaspoon dried thyme 3. Transfer the meat and half of the veggies to a separate dish.
1½ teaspoon sea salt
4. Stir in cilantro, coconut milk, and lime juice.6TJOHBOJNNFSTJPOCMFOEFS
1½ cups bone broth PSBIJHITQFFECMFOEFS QVSÏFUIFTBVDF"EEUIFNFBUBOEWFHHJFTCBDLUPUIF
pot.
3 medium carrots,
peeled and chopped into bite-sized pieces
10 dried apricots, quartered
5. Serve garnished with more cilantro and lime juice.
1 medium sweet potato, peeled & cubed
½ cup chopped frozen spinach
¼ cup chopped fresh cilantro,
plus additional for garnish
1 cup coconut milk
Juice of 1 lime
balsamiC lamb sTeW
by Dora Siah of Provincial Paleo t Yields 4 servings
A heady Middle Eastern-inspired soup-like stew that’s a cinch

to put together with no browning of meats required!
1 tablespoon extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot® and add olive oil. Add the onion
1 large onion, sliced thinly and sauté for 3 minutes, until lightly browned and translucent. Add the turmeric
and sauté for another minute. Add the stew meat and rutabaga, tossing to
1½ teaspoons ground turmeric coat evenly.
1 pound lamb stew meat, cut into 1-inch cubes
1 pound rutabaga, 2. Pour in the broth, balsamic vinegar, salt, and add in the bay leaf. Stir to
peeled and cut into 1-inch cubes mix. CAnCel the sauté function.
1¼ cups bone broth

3. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
⅓ cup balsamic vinegar NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTFGPS
NJOVUFTćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
1 teaspoon sea salt, plus additional to taste QBHF).
1 bay leaf
1 large bunch of Swiss chard, 4. Press the sAUTé button on the Instant Pot®, stir in the chard stems, and
leaves cut into ½-inch strips simmer for 5 minutes. Add in the chard leaves and simmer for 10 minutes, or
and stems thinly sliced until tender. Stir in the honey and season to taste with extra salt, if necessary.
1½ tablespoons honey
1 tablespoon finely sliced mint leaves, 5. 3FNPWFUIFCBZMFBG4QSJOLMFXJUImint and serve.
for garnish

eR
Cov IPe
ReC l a m b s T e W with b u T T e r n u T & g i n g e r
by Kate Jay of Healing Family Eats t Yields 6 servings
A warming and comforting bowl of deliciousness with a little heat from the ginger.
2 tablespoons coconut oil, divided 1. Press the sAUTé button on the Instant Pot® and add 1 tablespoon of the
2 pounds lamb stew meat, coconut oil. Brown the lamb in batches and transfer to a large plate.
cut into 1½-inch cubes
1 large onion, thinly sliced 2. Add the remaining coconut oil together with the onion and celery.$PPL
HFOUMZGPSBCPVUNJOVUFTVOUJMTPęFOFEBOEUSBOTMVDFOU"EEUIFginger
2 stalks celery, chopped BOEDPPLBGVSUIFSNJOVUF1PVSJO½ cup of the broth and scrape up any
browned bits from the bottom of the pot. Stir in the remaining broth. Return
2 teaspoons ground ginger
the browned lamb to the pot, along with the butternut and sage. CAnCel
1 cup bone broth, divided the sauté function.
½ large butternut squash,
peeled and cut into 2-inch cubes 3. $MPTFBOEMPDLUIFMJE1SFTTUIF meAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
2 tablespoons fresh sage leaves, finely chopped
Sea salt, to taste 4. 6TJOHBTMPUUFETQPPO SFNPWFUIFNFBUBOECVUUFSOVUGSPNUIFQPUJOUPBCPXM
and set aside somewhere warm. Press the sAUTé button on the Instant Pot® and
TJNNFSUIFMJRVJEVOUJMJUIBTSFEVDFECZBUIJSE BCPVUNJOVUFTCAnCel
the sauté function. Add salt, to taste. Return the ingredients to the pot, stir to
incorporate and serve.

C a r i b b e a n P l a n Ta i n l a m b s T e W
by Alexandra Raver of Don’t Eat the Spatula t Yields 4 servings
Sweet plantains aren’t just for treats, they work great in this savory and sweet stew.
1 tablespoon coconut oil 1. Press the sAUTé button on the Instant Pot® and add the coconut oil.0ODF
1½ pounds lamb stew meat, heated, add the lamb meat and sauté for 5 minutes, or until meat is brown on
cut into 1-inch cubes all sides. CAnCel the sauté function and pour in broth. Scrape up any meat
TUVDLUPUIFCPUUPNPGUIFQPU
4 cups bone broth
1 bunch of collard greens, chopped
(roughly 6 cups)
2. Add the collards, plantains, garlic, cinnamon, thyme, ginger, mace,
turmeric, salt, and bay leaves..JYTPFWFSZUIJOHJTFWFOMZDPNCJOFE
2 yellow-yellow/black plantains,
peeled and sliced 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl GPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 tablespoons minced garlic
1 tablespoon ground cinnamon
4. Remove the bay leaves. Serve the stew on its own or over fried cauliflower rice.
1 tablespoon dried thyme
1½ teaspoons ground ginger
1 teaspoon ground mace
3 bay leaves

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aPPle & onion sTeWed lamb
by Bethany Tapp of Adventures in Partaking t Yields 3 to 4 servings
Apples and onions blend together to form a sweet and tangy sauce for this stewed lamb.
Turn it into a complete meal with a root veggie mash and a simple salad.
1 tablespoon extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot® and heat the olive oil. Add lamb
1 pound lamb stew meat, stew meat and onion and sauté for 5 minutes. Add apples, broth,
cut into 1½-inch cubes oregano, cinnamon, garlic powder, and salt. Stir, then CAnCel the sauté
function.
1 large onion, thinly sliced
1½ apples (jazz or gala), 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl GPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
cut into large chunks NJOVUFT0ODFUIFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
1 cup bone broth on QBHF).
1 tablespoon fresh oregano

(or 1 teaspoon dried) 3. Pair stew with a side of CBLFETXFFUQPUBUPFT, or shred the meat and use it to top
a salad.
1 teaspoon garlic powder
1 teaspoon sea salt

r o s e m a rY C u r r i e d r a C k of lamb
A tender lamb stew bursting with flavor.
1 to 2 pounds lamb ribs or rack of lamb 1. Rub the lamb with salt and turmeric.
1 teaspoon sea salt
2. Add the prepared lamb, carrots, celery, cabbage, and rosemary to the
Instant Pot®.
1 cup chopped carrots
1 cup chopped celery 3. .BLFUIFTBVDFQVSÏFUIFcooked butternut squash, broth, garlic, ginger,
lime juice, salt, turmeric, and mint in a blender until smooth. Pour sauce
6 to 8 cups roughly chopped cabbage over lamb and veggies.
3 fresh rosemary sprigs
4. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNF
UPNJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZPSRVJDL
for The sAUCe: release the pressure (using the instructions on QBHF).
2 cups cooked butternut squash
5. %JTDBSESPTFNBSZCSBODIFT BOETFSWFUIFMBNCPOUPQPGUIFDPPLFEWFHFUBCMFT
1 cup bone broth
1-inch piece of fresh ginger, minced
Juice of 1 lime
5 fresh mint leaves

l a m b s h a n k s with g i n g e r & f i g s
by Jaime Hartman of Gutsy by Naturet Yields 4 servings
Lamb is an excellent source of B vitamins and several other minerals,
and lamb shanks are the most economical cut you can find.
2 tablespoons coconut oil, divided 1. Press the sAUTé button on the Instant Pot® and heat 1 tablespoon coconut
4 twelve-ounce lamb shanks oil. Add two of the lamb shanks and brown on all sides, turning occasionally.
Transfer to a plate or bowl. Repeat with remaining tablespoon coconut oil
1 large onion, sliced thinly and lamb shanks.
2 tablespoons minced fresh ginger
2. Add onion and gingerUPFNQUZQPUBOEDPPL TUJSSJOHPęFO VOUJMTPęFOFE
(about 3 minutes). Stir in the coconut aminos, vinegar, fish sauce, garlic,
2 tablespoons apple cider vinegar broth, and figs, scraping up any browned bits. CAnCel the sauté function.
2 teaspoons fish sauce
3. Return the browned shanks and any accumulated juices to the pressure
2 to 3 cloves garlic, minced DPPLFS.BLFTVSFUIFNFBUZQPSUJPOPGFBDITIBOLJTBUMFBTUQBSUJBMMZTVCNFSHFE
1½ cups bone broth JOUIFMJRVJE
10 dried figs,
stems cut off and halved lengthwise 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNF
UPNJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPS
Cauliflower rice, for serving UPNJOVUFT2VJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
5. 5SBOTGFSUIFTIBOLTUPBTFSWJOHQMBUUFS4LJNUIFTVSGBDFGBUGSPNUIFTBVDFBOE
EJTDBSE-BEMFUIFTBVDFPWFSUIFTIBOLT4FSWFXJUIcauliflower rice.

Carolina sTYle bbQ Pork
by Jen Eccleston of My Big Fat Grain Free Life t Yields 5 to 10 servings
I’ve served this pulled pork to guests and it’s a hit every time. Using a combination of low and high
pressure makes it especially tender. Serve it with or without plantain wraps.
2 tablespoons coconut sugar 1. In a small bowl mix together the coconut sugar, onion powder, garlic
1 teaspoon onion powder powder, salt, and cinnamon. Rub the roast on all sides with the spice
mixture.
1 teaspoon sea salt 2. Press the sAUTé button on the Instant Pot® and heat the coconut oil. Sear
UIFQPSLPOBMMTJEFT3FNPWFUPBQMBUF"EEonionBOETBVUÏVOUJMCBSFMZTPę
3 to 5 pound pork shoulder roast or Boston
Butt (with fat cap removed)
3. *OBTNBMMCPXM XIJTLUPHFUIFSUIFvinegar, maple syrup/honey, and
2 tablespoons coconut oil, or fat of choice coconut aminos.
1 onion, thinly sliced
4. Add the seared roastCBDLUPUIF*OTUBOU1PU¥XJUIBOZBDDVNVMBUFEKVJDFT
½ cup apple cider vinegar Gently pour the apple cider vinegar mixture on the roast and add the
minced garlic.
2 tablespoons maple syrup (or honey)
2 tablespoons coconut aminos 5. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl and then PRessURe to switch to low.
2 cloves garlic, minced or pressed 4FUDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ QSFTTPRessURe to switch
UPIJHIQSFTTVSFBOETFUUJNFGPSBOPUIFSNJOVUFT0ODFUJNFJTVQBHBJO
allow the pressure to release naturally.
noTe: 6. 1MBDFUIFSPBTUPOBTFSWJOHEJTI6TFUXPGPSLTUPTISFEUIFQPSLBOEEJTDBSEBOZ
clumps of fat.
t'PSBTMJHIUMZUIJDLFSTBVDF QVSÏFUIF
broth and onions using an immersion
CMFOEFSPSIJHITQFFECMFOEFSCFGPSF 7. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥BOESFEVDFUIFDPPLJOHKVJDFTUP
DVQTCAnCel the sauté function. Pour the reduced juice on top of the
reducing on the sAUTé mode. TISFEEFEQPSLBOETFSWF
asian Pulled Pork
by Kristina Risola of Food and Sunshinet Yields 8 servings
Sweet and slightly tangy, this pulled pork is reminiscent of Asian takeout.
4 pound Boston Butt pork roast 1. Cut the roast JOUPUISFFFRVBMTJ[FEQJFDFTBOEQMBDFJOUPUIF*OTUBOU1PU¥

1 sweet onion, sliced Add onion.
½ cup coconut aminos 2. In a small bowl mix the coconut aminos, broth, honey, fish sauce, garlic,
½ cup bone broth and ginger,VOUJMXFMMDPNCJOFE1PVSNJYUVSFPWFSQPSL
2 tablespoons honey
1 tablespoon fish sauce NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
4. 3FNPWFQPSLBOEQMBDFJOBMBSHFEJTI4ISFEUIFQPSLXJUIUXPGPSLT
1½-inch piece of ginger, minced
5. 4FSWFXBSN5PQXJUIDPPLJOHMJRVJE JGEFTJSFE

C uban l eCh Ón a sado (m arinaTed P ork )
Lechón Asado is a traditional Cuban pork dish that is normally made in the oven, but you can get all
of the delicious flavor in a fraction of the time with the Instant Pot®!
for The moJo Criollo mARInADe: 1. .BLFUIFNPKPDSJPMMPNBSJOBEFCZTUJSSJOHUPHFUIFSUIFsour orange juice,

garlic, salt, and oregano.
1 cup sour orange juice
(aka bitter, Seville, marmalade, or bigarade
oranges. May be labeled "naranja agria" at 2. 6TFBLOJGFUPQJFSDFIPMFTPOBMMTJEFTPGUIFroast to help the marinade
Hispanic markets) QFOFUSBUF1MBDFSPBTUJOBMBSHF[JQUPQQMBTUJDCBHBOEQPVSJONBSJOBEFBOE
1 head of garlic, peeled and minced sliced onion. Remove as much air as possible from the bag before sealing and
massaging to cover the roast with the marinade. Let sit overnight in the fridge.
2 teaspoons coarse sea salt
½ teaspoon dried oregano 3. 8IFOSFBEZUPDPPL SFNPWFSPBTUGSPNCBH SFTFSWJOHNBSJOBEF$VUUIFSPBTU
JOUPUPTNBMMFSQJFDFT
for The PoRk: 4. Press the sAUTé button on the Instant Pot® and heat the fat. Brown each piece
4 to 6 pound Boston Butt pork roast PGNFBUPOBMMTJEFT XPSLJOHJOCBUDIFTJGOFDFTTBSZCAnCel the sauté function.
Add browned roast, reserved marinade, and onion to the pot.
1 to 1½ cups mojo criollo marinade
2 tablespoons fat (lard or extra-virgin olive oil) 5. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF'PSBQPVOESPBTU
TFUDPPLJOHUJNFUPNJOVUFT'PSBQPVOESPBTU TFUDPPLJOHUJNFUP
1 onion, thinly sliced
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZćF
Lime wedges, for serving meat will be falling apart tender.
6. Carefully shred the meat and combine with the juices. Serve with lime wedges.
noTe:
t*GTPVSPSBOHFTBSFVOBWBJMBCMF TVCTUJUVUF 7. 5PSFIFBUMFęPWFST IFBUMBSEPSCBDPOGBUJOBGSZJOHQBOBOEBEETISFEEFENFBU
XJUIBCMFOEPGDVQSFHVMBSTXFFU 0QUJPOBMBEEJOTPNFGSFTITMJDFEPOJPOBOEGSZGPSTFWFSBMNJOVUFTVOUJMIFBUFE
PSBOHFKVJDFBOEDVQMJNFKVJDF UISPVHI PSDPPLVOUJMJUHFUTDSJTQZMJLFWBDBGSJUB

maPle baCon balsamiC Pulled Pork
by Alaena Haber of Grazed and Enthusedt Yields 6 to 8 servings
Sweet, savory, and warming, this pulled pork makes an excellent fall or winter meal paired with
roasted root vegetables and a massaged kale salad.
3 pound pork shoulder roast 1. Place pork shoulder in the Instant Pot®. In a small bowl, mix the salt,
2 teaspoons sea salt cinnamon, and garlic powder.3VCPOBMMTJEFTPGUIFQPSLTIPVMEFS-BZUIF
baconPOUPQPGUIFQPSL4QSJOLMFbalsamic and fish sauce over the bacon,
1 teaspoon ground cinnamon then lay onion slices on top.
6 slices bacon 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
¼ cup balsamic vinegar on QBHF).
2 teaspoons fish sauce
3. 5SBOTGFSUIFQPSLSPBTU CBDPOBOEPOJPOTPOUPBSJNNFEDVUUJOHCPBSE CBLJOH
½ yellow onion, sliced TIFFU PSBMBSHFBOEEFFQHMBTTTUPSBHFDPOUBJOFS6TFUXPGPSLTUPTISFEUIF
2 tablespoons maple syrup meat, bacon, and onion well.
4. *OBNFBTVSJOHDVQ XIJTL½ cup of the cooking liquid with the maple

syrup. 1PVSPWFSUIFQVMMFEQPSLBOEUPTTUPDPBU4UJSBHBJOKVTUCFGPSFTFSWJOH

PineaPPle ginger Pork
Pineapple, ginger, and pork are a match made in heaven in this dish!
1½ cups water 1. Pour the water into the Instant Pot®. Rub roast with salt, ginger, and garlic.
2½ to 3 pound pork shoulder roast Place in the Instant Pot® and add the pineapple and onion on top.
2 teaspoons coarse unrefined salt

2. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
¼ cup minced fresh ginger NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
4 large cloves of garlic, minced
3. $BSFGVMMZTISFENFBUBOEDPNCJOFXJUIUIFKVJDFT4FSWFXJUIBTUBSDIZTJEFMJLF
3 cups cubed pineapple, TRVBTI TXFFUQPUBUPFT PSZPVSGBWPSJUF"*1PQUJPO
(about half a pineapple)
1 large onion, diced (about 3 cups)

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kalua Pork
by Samantha Jo Teague of The Unskilled Cavewomant Yields 8 to 12 servings
Three ingredients and three hours to a smoky and juicy Hawaiian luau favorite.
½ cup water 1. Pour the water into the Instant Pot®, and then add the pork GBUTJEFVQ4QSJOLMF
4 pound Boson Butt pork roast the exposed meat evenly with salt. Pat the top of the roast carefully with the
tea leaves.
2 teaspoons black lava sea salt
2 tablespoons lapsang souchong tea 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
(smoked tea leaves) NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
3. "MMPXQPSLUPDPPMUPTBGFIBOEMJOHUFNQFSBUVSF UIFODBSFGVMMZSFNPWFMBZFSPG
UFBMFBWFTBOEEJTDBSEUIFN1VMMUIFQPSLJOUPDIVOLTPSTISFET
4. This pairs well with cauliflower ricePSBTBĕMMJOHGPSDBSOJUBTUBDPTXJUIQMBOUBJO

tortillas.

hong shao rou (red Cooked Pork)
by Dora Siah of Provincial Paleo t Yields 4 to 5 servings
Serve these melt-in-your-mouth morsels of red cooked pork

with cauliflower rice or simply with lettuce wraps.
Water, as needed 1. Fill the Instant Pot® with enough waterUPDPWFSUIFRVBOUJUZPGQPSLDVCFT
2 pound pork belly, cut into 1½-inch cubes Press the sAUTé CVUUPO0ODFUIFXBUFSTUBSUTUPCPJM BEEUIFpork cubes
BOECMBODIGPSNJOVUFT UIFOESBJOBOESJOTFPČUIFFYDFTTTDVNCAnCel
2 tablespoons maple syrup the sauté function.
3 tablespoons sherry
1 tablespoon blackstrap molasses 2. 4FUBTJEFUIFQPSLDVCFTJOBDPMBOEFSUPESBJOćPSPVHIMZXBTIBOEESZUIF
stainless steel insert and return it to the Instant Pot®.
1 teaspoon sea salt 3. Press the sAUTé button and heat the maple syrup."EEUIFQPSLDVCFTBOE
CSPXOUIFQPSLJOUIFNBQMFTZSVQGPSBQQSPYJNBUFMZNJOVUFT VTFBTQMBUUFS
⅓ cup water or bone broth guard). Add the sherry, molasses, coconut aminos, salt, water/broth,
1-inch length of fresh ginger, and ginger. Bring to a boil; then CAnCel the sauté function.
peeled and smashed
Fresh cilantro, for garnish 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
5. Remove the lid and press the sAUTé button. Bring the contents to a simmer
VOUJMUIFTBVDFJTTVďDJFOUMZSFEVDFEBOEUIJDLFOFEUPDPBUUIFQPSLDVCFT PS
UPZPVSMJLJOH
6. Serve with cilantro leaves as a garnish.

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Pork Vindaloo
by Martine Partridge of Eat Heal Thrivet Yields 4 to 6 servings
So much wonderful flavor comes together in this Pork Vindaloo, which is enhanced by the gorgeous
deep yellow of the anti-inflammatory turmeric.
2 pound boneless pork roast,
trimmed and cut into 1-inch pieces
1. Place the pork in the Instant Pot® stainless steel insert. Add the onion, vinegar,
garlic, ginger, honey, turmeric, salt, ground cilantro, basil, dill,
1 medium onion, diced cinnamon, and ground cloves..JYXFMM$PWFSBOEQMBDFJOUIFSFGSJHFSBUPS
to marinate for at least two hours.
4 to 6 cloves garlic, crushed 2. 3FNPWFUIFTUBJOMFTTTUFFMJOTFSUGSPNUIFSFGSJHFSBUPS1MBDFCBDLJOUIF*OTUBOU
Pot® and stir in the broth.
2 teaspoons grated fresh ginger
1 teaspoon honey 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 teaspoon ground turmeric NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 teaspoon sea salt
½ teaspoon ground cilantro 4. Stir in chopped cilantro and serve.
½ teaspoon dried basil
½ teaspoon dried dill
⅛ teaspoon ground cloves
1 cup bone broth
¼ cup chopped fresh cilantro
noTe:
tćJTSFDJQFSFRVJSFTBIPVSNBSJOBEF

ham & smoThered CaJun greens
This southern classic is a great way to get your greens!
6 cups raw greens 1. Place the greens, turnip, onion, ham, fat, garlic, salt, and broth in the
(collard, mustard, turnip, spinach, kale, etc.) Instant Pot®.
1 turnip, chopped
1 onion, chopped 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 pound fully cooked, uncured ham, ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
cut into large chunks
1 tablespoon animal fat ( I used bacon fat) 3. Stir the greens and serve.
2 cloves garlic, crushed
⅛ teaspoon sea salt
½ cup bone broth

sTiCkY Pork shorT ribs with aPPles & Prunes
by Angie Brazzale of Paleomantic t Yields 4 servings
Simple to make and finger lickingly good, the sauce is sweet
and the meat falls off the bone—you’ll be so glad you stayed home.
1 tablespoon extra-virgin olive oil 1. Press the sAUTé button on the Instant Pot® and ADJUsT the heat to Less. Add
1 heaping tablespoon minced garlic the oil, garlic, and ginger and stir for half a minute. Add the celery and
DPOUJOVFTUJSSJOHGPSNJOVUFTTPUIBUUIFDFMFSZCFHJOTUPTPęFO
1 heaping tablespoon minced fresh ginger
1½ cups chopped celery 2. Add the salt, apple, prunes, molasses, and broth/water. Continue stirring
until everything is simmering, about 2 minutes. CAnCel the sauté function.
2 teaspoons coarse sea salt Add the pork ribsUPUIFQPU TRVFF[JOHUIFNJOUPUIFTBVDFJOBTJOHMFMBZFS
1 large apple, peeled, cored and chopped
10 large prunes, 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
pitted and chopped in half NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
1 tablespoon blackstrap molasses Remove the lid and transfer the ribs to a separate bowl or plate.
½ cup beef bone broth (or water)
2 pounds pork short ribs 4. Press the sAUTé button on the Instant Pot®. Place the arrowroot/tapioca
JOUPBTNBMMCPXM BOEBEEBUBCMFTQPPOPGUIFMJRVJEGSPNUIFQPU TUJSSJOHJUUP
1 tablespoon arrowroot or tapioca starch NBLFBTNPPUITMVSSZ"EEBOPUIFSUBCMFTQPPOPGUIFMJRVJE TUJSXFMM BOEUIFO
QPVSCBDLJOUPUIFQPU,FFQTUJSSJOHVOUJMUIFMJRVJEIBTSFEVDFEBOEUIFTBVDF
IBTUIJDLFOFECAnCel the sauté function.
5. Return the ribs to the pot and turn them gently, so that each rib is coated with
sauce. Serve.

m a P l e T a m ar i n d b abY b aCk P ork r i bs
by Alaena Haber of Grazed and Enthusedt Yields 3 servings
I love these sticky-sweet ribs that take less than 2 hours to produce a fall-off-the-bone result!
1 teaspoon sea salt,

1. .JYUPHFUIFSUIF salt, garlic powder, and thyme and rub on both sides of the
rack of ribs to season.
2. 4MJDFUIFSBDLPGSJCTJOUPUISFFFRVBMTJ[FEQPSUJPOTBOEMBZUIFNJOUIFCPUUPN
of the Instant Pot®. Pour the broth/water around (not on top) of the ribs.
1 rack baby back pork ribs
¼ cup bone broth or water 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 tablespoons maple syrup
1 tablespoon tamarind paste 4. 8IJTLUPHFUIFSUIFmaple and tamarind in a small bowl until combined.
)FBUPWFOCSPJMFSPOMPX"SSBOHFUIFUPQPWFOSBDLUPJODIFTBXBZGSPNUIF
broiler element.
5. 1MBDFUIFDPPLFESJCTPOBSJNNFECBLJOHTIFFUXJUIUIFNFBUZTJEFVQ#BTUF
XJUIIBMGPGUIFNBQMFUBNBSJOETBVDF#SPJMGPSUPNJOVUFTVOUJMCVCCMJOH
BOEDBSBNFMJ[FE SFNPWFGSPNPWFO BOECBTUFXJUIBEEJUJPOBMNBQMFUBNBSJOE
sauce. Broil for another 3 to 5 minutes until caramelized. Season with additional
salt and serve immediately.

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bison meaTballs with CherrY Carob sauCe
by Alexandra Raver of Don’t Eat the Spatula t Yields 4 servings
These bison meatballs have a perfect smoky essence and just the right amount
of sweetness to keep you coming back for more.
1 pound sweet cherries, pitted
1. In a large mixing bowl, mash cherriesVOUJMUIFZIBWFCSPLFOEPXOBOESFOEFSFE
1 tablespoon extra-virgin olive oil some juice.
½ cup diced sweet onion, divided

2. Press the sAUTé button on the Instant Pot® and add the olive oil.8IFOQPUJT
1 teaspoon ground cinnamon hot, add ¼ cup diced onions and sauté them for 5 minutes. Add the mashed
cherries and juice along with the cinnamon, 1 teaspoon of salt, carob
2 teaspoons sea salt, divided
powder, and ½ tablespoon of balsamic vinegar. Stir together and allow it
1½ tablespoons carob powder to simmer for another 5 minutes.
1 tablespoon balsamic vinegar, divided
2 tablespoons cold water
3. *OBTNBMMCPXM XIJTLUPHFUIFSUIFcold water and arrowroot starch. Slowly
pour the arrowroot mixture into the Instant Pot® while stirring. Continue to mix
1 tablespoon arrowroot starch VOUJMUIFTBVDFTUBSUTUPUIJDLFOCAnCel the sauté function.
1 pound ground bison
4. In a medium size mixing bowl, combine the remaining diced onions, salt,
and balsamic vinegar with the ground bison.4DPPQUBCMFTQPPOTJ[FE
portions of the bison mixture & shape into meatballs. There should be 16 to 18
NFBUCBMMT%SPQUIFNFBUCBMMTJOUPUIFQPUXJUIUIFDIFSSZDBSPCTBVDF
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTF
6. Serve meatballs with cherry carob sauce over an AIP vegetable mash.

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k o r e a n b bQ b i s o n m e aT b a l l s
by Samantha Jo Teague of The Unskilled Cavewomant Yields 6 to 8 servings
An exotic and playful spin on cocktail sweet-and-sour meatballs.
Get out your toothpicks and have a party!
for The meaTballs for The meaTballs:

1 medium carrot 1. Finely mince the carrot, green onions and cilantro, using a food processor
if desired.
2 green onions
¼ cup cilantro 2. Add bison, minced veggies, salt, dulse, garlic powder, ginger, and
maceUPBMBSHFNJYJOHCPXM.JYXFMM
2 pounds ground bison
⅓ teaspoon sea salt 3. Add 3 tablespoons water UPBTNBMMCPXMUIFOTQSJOLMFgelatin over the top
to bloom. Set aside briefly, but not for too long or it will start to set.
½ teaspoon dulse powder
¼ teaspoon garlic powder 4. 4QSJOLMFflour evenly over bison mixture.
¼ teaspoon ground ginger
5. 2VJDLMZXIJTLSFNBJOJOH1 tablespoon water into gelatin mixture until
2 dashes ground mace smooth. Pour this immediately over the bison mixture and blend well. Set aside
¼ cup room-temperature water, divided BOENBLFUIFTBVDF
1 tablespoon gelatin
for The sauCe:
1½ tablespoons plantain flour
(or 1 tablespoon coconut flour)
1. Add the cherries, pineapple, carrot, onion, fish sauce, ginger juice,
vinegar, coconut nectar, molasses, tamarind, garlic powder, and dulse
to the Instant Pot®.
for The sauCe
1 cup sweet dark cherries, frozen
4FUDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTF
½ cup pineapple chunks naturally.
1 medium carrot, roughly chopped
3. "MMPXDPOUFOUTUPDPPMBCJUGPSTBGFIBOEMJOH6TJOHBOJNNFSTJPOCMFOEFSPSB
1 green onion, roughly chopped IJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJMTNPPUI"EEUIFwater for a thinner
4 dashes fish sauce TBVDF PSPNJUGPSBUIJDLTBVDF5BTUFBOEBEKVTUTFBTPOJOHTJGEFTJSFE1PVSCBDL
into the Instant Pot®.
3 tablespoons ginger juice,
The Ginger People bottled juice is a great brand
or 1 tablespoon ground ginger
PuTTing iT all TogeTher :
1. 4DPPQNFBUNJYUVSF VTJOHBUBCMFTQPPOTDPPQ ĕSNMZQBDLFE0SNBLFJODI
2 tablespoons coconut nectar EJBNFUFSCBMMTCZIBOE1MBDFCBMMTJOUPUIFTBVDFĕMMFE*OTUBOU1PU¥BTZPVHP
or 1½ tablespoons honey
1 tablespoon blackstrap molasses 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAl and then PRessURe to switch to low.
4FUDPPLJOHUJNFUPNJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTF
½ teaspoon tamarind paste naturally.
1 teaspoon dulse powder 3. 4FSWFNFBUCBMMTXJUIUPPUIQJDLT BOEQPSUJPOUIFTBVDFGPSEJQQJOH:PVDBOBMTP
serve atop zucchini noodles or TQBHIFUUJTRVBTIGPSB[FTUZQBTUBGVTJPO
⅔ cup water (optional)

k o r e a n bbQ b i s o n m e aT b a l l s
Pa g e 118
sWeeT & sour rabbiT agrodolCe
Pa g e 120
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sWeeT & sour rabbiT agrodolCe
by Angie Brazzale of Paleomantict Yields 4 servings
‘Agrodolce’—the Italian version of sweet and sour—is here infused with traditional herbs,
creating an aromatic and exciting sauce that lavishly coats each tender bite.
2 tablespoons extra-virgin olive oil, divided 1. Press the sAUTé button on the Instant Pot® and ADJUsT heat to Less. Heat
1 whole rabbit, cut into pieces one tablespoon olive oil and add three or four rabbit pieces. Brown the
(approximately 3 pounds with head and rabbit on all sides, and then remove the pieces to a plate. Repeat with remaining
ribcage, or 1½ pounds without) pieces.
1 tablespoon minced garlic
2. 8IFOBMMUIFSBCCJUQJFDFTBSFCSPXOFE BEEremaining tablespoon of olive
5 ounces bacon, diced oil to the pot along with the garlic, bacon, onion, celery, and carrot. Sauté
1 large onion, chopped for 2 minutes. Add the oregano, rosemary, thyme, parsley, bay leaf,
salt, broth/water, vinegar, muscovado sugar, anchovy paste, and
1 stalk of celery, chopped sultanas/raisins. Stir to combine. CAnCel the sauté function.
1 medium carrot, sliced into thick coins
1 tablespoon minced fresh oregano 3. Return the browned rabbit to the pot and coat each piece with the sauce.
%POUXPSSZUIBUUIFSFJTOUNVDIMJRVJEJOUIFQPUBMPUPGMJRVJEXJMMCFSFMFBTFE
1 tablespoon minced fresh rosemary under pressure.
1 tablespoon minced fresh thyme
1 tablespoon minced fresh parsley
1 bay leaf ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
5. Remove the rabbit pieces and the bay leaf. Press the sAUTé button on the Instant
½ cup bone broth or water Pot®. Place the arrowroot/tapioca into a small bowl, and add a tablespoon
of the liquid from the pot,TUJSSJOHJUUPNBLFBTNPPUITMVSSZ"EEBOPUIFS
¼ cup red wine vinegar
UBCMFTQPPOPGUIFMJRVJE TUJSXFMM BOEUIFOQPVSCBDLJOUPQPU,FFQTUJSSJOH
1 tablespoon muscovado sugar VOUJMUIFMJRVJEIBTSFEVDFEBOEUIFTBVDFIBTUIJDLFOFE
1 teaspoon anchovy paste
(or 2 rinsed salted anchovies, mashed) 6. Return the rabbit to the pot and turn each piece gently, so that each is coated
with sauce and heated through. CAnCel the sauté function.
1 heaping tablespoon sultanas or raisins
1 tablespoon arrowroot or tapioca starch 7. This dish pairs well with mashed cauliflower and vegetables.
noTe:
t'PSBXIPMFSBCCJU DVUBXBZUIFIFBE
BOESJCDBHF BOEVTFUIFNUPNBLFB
bone broth, which can be used in this
recipe.

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"CheesY sPagheTTi" & Venison meaTballs
by Lexi Haverly of AYCEtoBetterHealth t Yields 4 servings
This classic spaghetti and meatballs is a great weeknight meal and is ready in under an hour!
Feel free to substitute ground beef or bison, if you can’t find venison.
1 spaghetti squash (around 3 pounds) 1. $PPLspaghetti squash in the Instant Pot® (recipe on page 35).
1 small zucchini
1 cup full-fat coconut milk
2. 8IJMFUIFTRVBTIJTDPPLJOH QSFQBSFDIFFTFTBVDFCZCMFOEJOHUIFTMJDFEzucchini,
coconut milk, nutritional yeast, basil, oregano, thyme, and salt in a
1½ tablespoons nutritional yeast GPPEQSPDFTTPSPSIJHITQFFECMFOEFS"MUFSOBUFMZ TISFEUIF[VDDIJOJBOENJY
UIFTBVDFCZIBOEGPSBDIVOLZDPOTJTUFODZ
1 teaspoon dried basil
1 teaspoon dried oregano 3. In a separate bowl, combine the venison with the garlic, onion, tigernut
¼ teaspoon dried thyme flour, collagen, and salt. Form into 12 to 16 meatballs.

4. 0ODFUIFTQBHIFUUJTRVBTIJTĕOJTIFEDPPLJOH UBLFUIFTRVBTIPVUUPBMMPXUP
1 pound ground venison cool, dump the water, and dry the Instant Pot® stainless steel insert.
1 tablespoon granulated garlic
5. Layer meatballs on bottom of the Instant Pot® without overlapping. Pour cheese
⅛ cup diced onion sauce over the meatballs and roll any meatballs that did not get coated.
¼ cup tigernut flour
½ teaspoon sea salt ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
7. 5PTFSWF QPVSUIFNFBUCBMMTTBVDFPWFSUIFDPPLFETQBHIFUUJTRVBTIOPPEMFT

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V e n i s o n s T e W with r o o T V e g e Ta b l e s
by Jaime Hartman of Gutsy by Nature t Yields 4 servings
This comforting stew could also be made with another game meat, bison, or even grass-fed beef.
1 pound venison stew meat, 1. Season the venison with salt.

cut into 1-inch pieces
Sea salt 2. Press the sAUTé button on the Instant Pot® and heat 1 tablespoon of
coconut oil."EEWFOJTPOBOECSPXOPOBMMTJEFT TIPVMEUBLFBCPVUNJOVUFT
2 tablespoons coconut oil, divided
total). Remove meat and set aside.
1 medium red onion, chopped
2 tablespoons cassava flour 3. Add remaining coconut oil and onionUPQPUBOEDPPL TUJSSJOHDPOTUBOUMZ
VOUJMTPę BCPVUNJOVUFT
4UJSJOcassava flour and thymeBOEDPPLGPS
1 teaspoon dried thyme BCPVUPOFNJOVUF8IJTLJOwine, scraping up any browned bits on the
1 cup dry red wine bottom of the pot. Stir in broth, turnips, carrots, coconut aminos, and
browned meat. CAnCel the sauté function.
1 cup bone broth
1 pound turnips, cut into 1-inch pieces 4. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTew CVUUPOBOETFUDPPLJOHUJNFUP
1 pound carrots, cut into 1-inch pieces
¼ cup chopped fresh parsley, for garnish 5. Ladle into individual bowls and garnish with parsley.

seafood
5VSNFSJD$PDPOVU.VTTFMTXJUI7FHFUBCMF/PPEMFT
4UFBNFE.VTTFMTJO$PDPOVU(BSMJD4BVDF........................................ 125
ćBJ4FBGPPE$VSSZXJUI,FMQ/PPEMFT.............................................. 126
Jambalaya................................................................................................ 128
Steamed Crab......................................................................................... 129
$BMBNBSJ 1SBXO -BLTB XJUI #BTJM ;PPEMFT............................. 130
4ISJNQ²UPVČÏF...................................................................................... 131
-FFL4ISJNQ3JTPUUP.......................................................................... 132
Fish Tacos............................................................................................... 133
&O1BQJMMPUF$JMBOUSP-JNF4BMNPO
Salmon with Tarragon Carrot Purée................................................... 135
Salmon & Sweet Potato Chowder........................................................ 136
4NPLFE'JTI$IPXEFS
Creamy Spinach with Halibut.............................................................. 138

TurmeriC CoConuT mussels with VegeTable noodles
by Dora Siah of Provincial Paleo t Yields 3 to 4 servings
This fragrant one-pot meal of fresh mussels and vegetables bathed
in a creamy golden broth is a such a treat!
1 tablespoon coconut oil 1. Press the sAUTé button on the Instant Pot® and add the coconut oil, leek
1½ cups chopped leek greens greens, kaffir lime leaves, lemongrass stalk, and ginger. Sauté for
5 kaffir lime leaves (optional) approximately 3 minutes, or until the ginger starts to brown.
1 stalk lemongrass, trimmed and smashed
1-inch knob of ginger, julienned 2. Add the fennel, green cabbage, parsnips, and carrots, stirring to mix
before adding in the turmeric, dill, and basil. Sauté for a minute. Pour in the
2½ cups thinly sliced fennel coconut milk and mussels, then stir to mix. CAnCel the sauté function.
(approximately 1 bulb)
3 cups thinly sliced green cabbage
2 cups parsnips, peeled into long ribbons
3. $MPTFBOEMPDLUIFMJE1SFTTsTeAm and then PRessURe to switch to low. Set
DPPLJOHUJNFUPNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIF
(approximately 2 parsnips) instructions on QBHF).
2 cups carrots, peeled into long ribbons
(approximately 2 carrots)
4. 6ODPWFS TUJSJOUIFlime zest, juice, fish sauce, spring onion greens, and
1½ teaspoons ground turmeric cilantro leaves. Add salt, if not using fish sauce. Remove the lemongrass
1 teaspoon dried dill TUBMLBOELBďSMJNFMFBWFTCFGPSFTFSWJOH
1¾ cups coconut milk 5. Serve hot with extra cilantro, if desired.
2 pounds fresh mussels, cleaned
1½ teaspoons lime zest
1 teaspoon fish sauce, or sea salt, to taste
3 spring onion greens, chopped
½ cup cilantro leaves, plus more for garnishing
The Paleo aIP InsTanT PoT® Cookbook : seafood 124

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sTeamed mussels in CoConuT garliC sauCe
by Emma King of TheBaconMumtYields 3 to 4 servings
Did you know that shellfish are as nutrient-dense as organ meat?
2 pounds fresh mussels 1. Sort mussels,SFNPWJOHBOZDSBDLFEPSPQFOTIFMMT1MBDFNVTTFMTJOBDPMBOEFS

1 cup coconut milk PSCPXMJOUIFTJOLBOESVOUIFNVOEFSDPMEXBUFS3JOTFUPHFUSJEPGBOZEFCSJT
or seaweed on their outer shells. Scrub as necessary.
2 teaspoons fresh cilantro, finely chopped
2 teaspoons fresh garlic, minced 2. Place prepared mussels in the Instant Pot®. Add the coconut milk, cilantro,
and garlic.
3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOHUJNF
UPNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
4. Serve immediately.

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T h a i s e a f o o d C u r rY
by Kate Jay of Healing Family Eats t Yields 4 to 6 servings
Super quick and super healthy, especially since shellfish is classed as an organ meat.
for The CurrY PasTe 1. .BLFUIFDVSSZQBTUFCZQVUUJOHUIFgarlic, shallots, ginger, cilantro, and

water into a food processor. Blitz to a smooth paste, scraping the sides of the
3 cloves garlic, thinly sliced bowl a few times.
3 shallots, thinly sliced
1½-inch piece fresh ginger, grated 2. Press the sAUTé button on the Instant Pot® and heat the coconut oil. Add
the paste, TUJSSJOHGSFRVFOUMZ GPSBSPVOENJOVUFTVOUJMGSBHSBOUBOEBOZFYDFTT
1 packed cup cilantro, MJRVJEIBTFWBQPSBUFE%POPUMFUJUCVSO4UJSJOUIFcoconut milk, broth, fish
leaves and stalks, roughly chopped sauce, coconut aminos, coconut sugar, lemongrass, and lime leaves.
¼ cup water Simmer for 8 minutes until slightly reduced and to infuse the flavors. CAnCel
the sauté function.
for The CurrY
1 tablespoon coconut oil 3. Push the noodlesHFOUMZEPXOJOUPUIFMJRVJEBOEUIFOQMBDFUIFclams and
mussels over the top.
1¾ cups coconut milk
1½ cups chicken or fish bone broth 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
3 tablespoons fish sauce NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
QBHF).
1 tablespoon coconut aminos
1 teaspoon coconut sugar 5. %JTDBSEUIFMFNPOHSBTTBOEMJNFMFBWFTBOETUJSJOUIFlime juice.%JWJEFCFUXFFO
bowls and serve immediately, along with some lime wedgesGPSTRVFF[JOHBOE
3 lemongrass stalks, tough outer removed and
bruised with the back of a knife BTQSJOLMFPGchopped cilantro.
6 kaffir lime leaves

12 ounce bag kelp noodles, rinsed and drained
1½ pounds clams, scrubbed and rinsed
1½ pounds mussels, scrubbed,
rinsed and any beards removed
Wedges of lime, kaffir if possible, for garnish
Chopped fresh cilantro, for garnish
noTe:
tćFTIFMMĕTIXJMMBEETBMUJOFTTUPUIF
EJTITPEPOUBEKVTUUIFTFBTPOJOHVOUJM
tasting at the end.

T h a i s e a f o o d C u r rY
Pa g e 126
J a m b a l aYa
Pa g e 128
J a m b a l aYa
This recipe was inspired by my husband because if he could eat jambalaya everyday he would – also a
great way to get your seafood intake and for batch cooking or to serve a large number of guests.
for The sAUCe: for The sAUCe:

¾ pound shrimp in their shells 1. Peel and devein the shrimp, reserving the shells. Set the peeled shrimp in the
fridge for now. Put the shrimp shells into the Instant Pot® with the water.
2 cups water
1 cup chopped onion 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 garlic cloves, chopped UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 cup chopped beets
1½ cups chopped carrots
3. Remove the shells from the broth and add the onion, garlic, beets, and
1½ teaspoons granulated garlic carrotsUPUIFCSPUI$MPTFBOEMPDLUIFMJE1SFTTmAnUAl for high pressure.
¼ teaspoon dried thyme 4FUDPPLJOHUJNFUPNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOH
the instructions on QBHF).
½ teaspoon dried marjoram 4. Add granulated garlic, thyme, basil, marjoram, and turmeric.6TJOHBO
JNNFSTJPOCMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJMTNPPUI4FU
1 teaspoon ground turmeric aside.
for The JAmbAlAyA: for The JAmbAlAyA:

2 tablespoons cooking fat of choice 1. Rinse the stainless steel insert and dry thoroughly.
1 cup diced onion 2. Press the sAUTé button on the Instant Pot® and add the fatPGDIPJDF0ODF
1 boneless chicken breast, melted, add the onion and sauté 2 to 3 minutes. Add the chicken and pork
cut into bite-sized pieces meatballs and sauté for another 2 to 3 minutes. Add garlic, celery, and
clams. CAnCel the sauté function. Pour the reserved sauce over the mixture
6 ounces ground pork,
rolled into 1-inch meatballs and stir to blend.
3 garlic cloves, minced 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOHUJNF

2 stalks celery, diced GPSNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
1 to 1½ pounds clams, scrubbed and rinsed
½ lemon, juiced 4. Add lemon juice, lime juice, carrot, daikon, bok choy, peeled shrimp,
and scallops.$MPTFBOEMPDLUIFMJE1SFTTmAnUAl for high pressure and set
1 lime, juiced
DPPLJOHUJNFGPSNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOH
1 carrot, julienned the instructions on QBHF).
4 to 5-inch piece of daikon radish, julienned
1 to 2 heads baby bok choy, chopped
5. Add salt, to taste. Serve over cauliflower rice.
Peeled shrimp
(saved from step 1 of this recipe)
3 to 5 scallops, roughly chopped
Sea salt, to taste

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sTeamed Crab
by Louise Hendon of Paleo Flourish MagazinetYields 2 servings
I’ve always loved Dungeness crab, and using the Instant Pot® to steam
your crab makes cooking them so much easier.
1 cup water 1. Pour water JOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL1MBDFUIFcrab on
1 dungeness crab, whole or chopped UPQPGUIFTUFBNJOHSBDL
2. $MPTFBOEMPDLUIFMJE1SFTTUIFsTeAmCVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
3. Let the crab cool and remove from the pot. Remove the shell and serve.

Calamari & PraWn laksa with basil & zoodles
by Angie Brazzale of Paleomantic t Yields 2 to 4 servings
Infused with ginger, lemon and lime, this creamy seafood laksa is served on a bed of raw zucchini
noodles which soften and warm through the heat of the soup, thus keeping their form and full flavor.
1. Press the sAUTé button on the Instant Pot® and ADJUsT heat to Less. Add the
1 tablespoon minced fresh ginger coconut oil to the pot, and when warm, add the ginger and garlic. Sauté for
1 minute. Add the leek and celery. Sauté for another minute, stirring continu
1 tablespoon minced fresh garlic ously. Add the lime zest, lemon zest, salt, broth/water, coconut milk,
1 cup sliced leek and calamari. Stir briefly to combine. CAnCel the sauté function.
½ cup diced celery
zest of a lime NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
zest of a lemon UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).

3. Press the sAUTéCVUUPOPOUIF*OTUBOU1PU¥BOECSJOHUIFMBLTBCBDLUP
1½ cups fish broth or water simmering point. Add the prawns BOEDPPLGPSNJOVUFTCAnCel the
sauté function.
1½ cups coconut milk
10 ounces calamari rings 4. %JTUSJCVUFUIFzucchini noodles and basil CFUXFFOCPXMT-BEMFUIFIPUMBLTB
10 ounces whole prawns over the noodles/basil. Serve with lemon and lime wedges on the side.
2 medium zucchini, spiralized into noodles

20 large fresh basil leaves
Lemon and lime wedges, for serving

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s h r i m P é T o u f f ée
by Tara Perillo of Paleo Cajun LadytYields 4 servings
You’re going to love this Cajun staple, cooked in just half the time!
1 tablespoon palm shortening 1. .BLFUIFSPVYQSFTTUIFsAUTé button on the Instant Pot® and add the palm
1 tablespoon cassava flour shortening.0ODFQBMNTIPSUFOJOHIBTNFMUFE BEEcassava flour. Stir
GSFRVFOUMZ$POUJOVFUPDPPLBOETUJSVOUJMSPVYUVSOTUIFDPMPSPGEBSLQFBOVU
1 onion, chopped butter, about 25 to 30 minutes.
2 stalks celery, chopped
2 cloves garlic, minced 2. 8IFOSPVYJTUIFDPSSFDUDPMPS BEEonion, celery, and garlic. Continue to
DPPLGPSNJOVUFT*GUIF*OTUBOU1PU¥TIVUTPČEVSJOHDPPLJOH TJNQMZQSFTTUIF
1 pound shrimp or crawfish, sAUTé button again to resume. CAnCel the sauté function. Add the shrimp/
or ½ pound of each, peeled and rinsed crawfish, vinegar/lemon juice, coconut aminos, and broth. Stir well.

or lemon juice 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 teaspoon coconut aminos UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 cup bone broth
Sea salt, to taste
4. Stir well. Add salt, to taste. Serve over cauliflower rice, with sliced green
onions on top.
¼ cup sliced green onions, for garnish

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leek & shrimP risoTTo
If you love parsnips, you will enjoy this saucy and fragrant risotto!

1. Press the sAUTé button on the Instant Pot® and heat the olive oil. Add the
1½ cups sliced leek greens (¼-inch thick) leek greens, bay leaf and ¼ teaspoon salt and sauté for 3 minutes. Add
1 bay leaf in zucchini and thyme and sauté for another minute. Stir in the parsnips,
turnips, mace, and remaining ¼ teaspoon salt. Pour in the broth and stir
½ teaspoon sea salt, divided
to mix evenly. Smooth the top. CAnCel the sauté function.
1½ cups zucchini,
cut into small pea-sized pieces
1 teaspoon dried thyme NJOVUF0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
2 pounds parsnips, peeled & processed QBHF).
in a food processor until grain-like
1 pound turnips, peeled & processed 3. 6ODPWFSBOEHJWFUIFSJTPUUPBTUJS1SFTTUIFsAUTé button on the Instant Pot®.
in a food processor until grain-like Stir together the arrowroot starch & ¼ cup brothUPNBLFBTMVSSZ"EEUP
1 pinch ground mace UIFSJTPUUP-FUTJNNFSGPSBCPVUNJOVUFTVOUJMUIJDLFOFEBOECVCCMZ TUJSSJOH
occasionally.
2 cups bone broth or fish broth
2 tablespoons arrowroot starch 4. Stir in the shrimp and simmer for about 3 minutes, or until shrimp is heated
¼ cup additional bone broth through. CAnCel the sauté function. Remove the bay leaf. Stir in parsley,
lemon juice, and nutritional yeast (if using). Serve hot.
1 pound frozen, cooked and peeled shrimp
(thawed)
½ cup chopped fresh flat-leaf parsley
1 tablespoon lemon juice
1 tablespoon nutritional yeast,
plus extra for sprinkling (optional)

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fish TaCos
by Lexi Haverly of AYCEtoBetterHealth tYields 8 to 9 tacos (3 servings)
Cooking the fish in the Instant Pot® ensures the tacos will be flavorful and juicy,
as any taco should be!
1. .JYUPHFUIFSUIFgarlic powder, turmeric, oregano, marjoram, and dried
1 teaspoon ground turmeric parsley. Rub the fish with olive oil and then with the dry rub.
½ teaspoon dried oregano

2. Pour the waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL1MBDFUIFĕTIPO
1 teaspoon dried marjoram UIFTUFBNJOHSBDL
½ teaspoon dried parsley
1 pound cod 4FUDPPLJOHUJNFUPNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOH
1 teaspoon extra-virgin olive oil the instructions on QBHF).
1 cup water
4. 8IJMFUIFĕTIJTDPPLJOH QVSÏFUIFpineapple, avocado, lime juice, and
8 ounces fresh pineapple, chopped fresh parsley in a food processor.
½ avocado
5. 0ODFUIFĕTIJTĕOJTIFE QVUJUJOUPBTFSWJOHCPXMBOEĘBLFJUGPSUBDPT4FSWF
½ lime, juiced on top of lettuce leavesPSPUIFS"*1DPNQMJBOUUBDPTIFMMT ESJ[[MJOHXJUIUIF
fresh pineapple sauce. Add salt, to taste.
1½ teaspoons fresh parsley
8 to 9 romaine leaves
or other “shells” for serving
Sea salt, to taste

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e n P aPilloTe C ilanTro -l ime s almon
by Martine Partridge of Eat Heal Thrive t Yields 2 servings
This is a light and scrumptious main dish that comes together in mere minutes
thanks to the wonder of the Instant Pot®!
2 six-ounce salmon fillets
1. Rinse and pat dry the salmon fillets. Season with salt if desired. Pour the
Sea salt, optional water JOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL
1 cup water
2. Purée the lime juice, olive oil, coconut aminos, honey, garlic, ½ cup
2 tablespoons lime juice cilantro, and green onion. Transfer to a small bowl and stir in the additional
2 tablespoons of chopped cilantro as well as the pinch of salt.
1 tablespoon extra-virgin olive oil
1 tablespoon coconut aminos 3. $VUUXPJODIQJFDFTPGQBSDINFOUQBQFS'PMEFBDIJOIBMG$VUPVUBMBSHF
1 teaspoon honey IFBSUIBMGPOFBDIQJFDFXJUIUIFGPMEBUUIFDFOUFS0QFOVQUIFIFBSUTIBQFE
parchment cut out. Place one salmon fillet in the center of one half of the
2 garlic cloves, crushed IFBSUTIBQFEQBSDINFOU4QSFBEUIFcilantro mixture evenly over the top of
½ cup fresh cilantro FBDIĕMMFU
1 green onion, chopped
4. $MPTFUIFPOFIFBSUIBMGPWFSUIFPUIFSIBMGPOXIJDIUIFĕMMFUJTTFU4UBSUJOH
2 tablespoons fresh cilantro finely chopped BUUIFUPQSPVOEFEFEHFPGUIFIBMGIFBSUTIBQFEQBSDINFOU CFHJOUPGPME
Pinch of sea salt and press the edges of the parchment to create a seal all along the open ends.
$BSFGVMMZUSBOTGFSUIFTFQBSDINFOUQBDLFUTUPUIFTUFBNJOHSBDLJOUIF
Lime wedges (optional garnish) Instant Pot®.
QBHF
"MMPXUIFĕMMFUTUPTJUGPSBOBEEJUJPOBMNJOVUFTCFGPSFTFSWJOH
6. 5PTFSWF DVUPSUFBSPQFOUIFQBSDINFOUQBDLFUTCFJOHDBSFGVMPGBOZSFNBJOJOH
steam. Garnish with lime wedges, if desired.

photo by: Craig van den Bosch
s a l m o n with T a r r a g o n C a r r o T P u r é e
by Aerin van den Bosch of Heal Your Kitchent Yields 2 to 4 servings
Exceptionally fast and easy to prepare, this recipe yields gourmet style,
perfectly moist salmon topped with a crave-worthy carrot purée
infused with aromatic tarragon, tangy lemon, and spicy garlic.
¼ cup bone broth 1. Add broth and carrotsUPUIF*OTUBOU1PU¥BOEQVUTUFBNJOHSBDLPOUPQ
2 large carrots, peeled and roughly chopped Place salmonPOTUFBNJOHSBDLTLJOTJEFEPXO
1 pound salmon
2 tablespoons garlic olive oil NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
1 tablespoon lemon juice
¼ cup (loosely packed) fresh tarragon leaves 3. 3FNPWFTUFBNJOHSBDLBOEQMBDFTBMNPOPOBQMBUFBOEDPWFSXJUIGPJM PSQVU
½ teaspoon sea salt TBMNPOJOPWFOPOiXBSNwTFUUJOHUPLFFQXBSN
4. Transfer broth and carrots from the Instant Pot® to a blender or a glass measuring
cup. Add garlic olive oil, lemon juice, tarragon, and salt.6TJOHBOJNNFSTJPO
CMFOEFSPSBIJHITQFFECMFOEFS QVSÏFNJYUVSFVOUJMTNPPUI
5. 1PVSUBSSBHPODBSSPUQVSÏFPOUPTBMNPOĕMFU BOETFSWF

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s almon & s WeeT P oTaTo C hoWder
by Bethany Tapp of Adventures in Partaking t Yields 4 to 6 servings
Based on a Finnish salmon soup, this chowder is warm and filling any time of the year.
6 slices bacon, chopped into thin strips 1. Press the sAUTé button on the Instant Pot®. Sauté the bacon, onion, and
1 white onion, diced garlic GPSUPNJOVUFTVOUJMCBDPOCFHJOTUPCSPXO"EEsweet potatoes
and broth and simmer for 2 minutes. Add zucchini, garlic powder and salt.
2 cloves garlic, minced Stir, then CAnCel the sauté function.
2 medium sweet potatoes,
cut into 1-inch chunks 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
3 cups bone broth 6 minutes.
2 zucchini, cut into 2-inch chunks

3. 8IJMFWFHHJFTDPPL DIPQsalmonJOUPJODIDVCFT0ODFUJNFJTVQ RVJDL
1 tablespoon garlic powder release the pressure (using the instructions on QBHF).
1 teaspoon sea salt
4. 6TFBOJNNFSTJPOCMFOEFSUPCMFOEBCPVUíPGUIFWFHHJFT4UJSJOsalmon and
8 to 10 ounce salmon fillet dillBOETJNNFSGPSNJOVUFTVOUJMTBMNPOJTDPPLFEUISPVHI
3 tablespoons fresh dill, chopped

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smoked fish ChoWder
by Joanna Frankham of joannafrankham.com t Yields 4 servings
Nothing beats the comfort of a tummy-warming bowl of hearty chowder

for lunch or dinner on a cold day!
2 tablespoons coconut oil 1. Press the sAUTé button on the Instant Pot® and melt the coconut oil. Add the
1 large onion, chopped onion, garlic, and bacon. Stir well.

2. 8IJMFUIFPOJPOCBDPONJYUVSFJTTBVUÏJOH EJDFUIFcelery, carrot, and sweet
2 strips bacon, chopped potatoJOUPTJNJMBSTJ[FEDVCFToBCPVUJODI"EEUPUIFQPUXJUIUIFbroth.
2 stalks celery
1 carrot, peeled 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 large white sweet potatoes, peeled NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
QBHF).
2 cups fish bone broth
2 tablespoons tapioca starch 4. .JYUIFtapioca starch with a little coconut milkUPNBLFBTNPPUIQBTUF
"EEUIFSFTUPGUIFDPDPOVUNJMLBOEQPVSJUJOUPUIFQPU
1 cup coconut milk
1 pound smoked fish 5. Press the sAUTé button to maintain the simmer. Stir it until the soup bubbles
(use a mixture of different fish) gently.
1 teaspoon sea salt
2 tablespoons chopped fresh dill, 6. Cut the fishJOUPJODIDVCFTDVCFTBOEBEEUPUIFQPU4JNNFSGPSBCPVU
5 minutes. Add salt and most of the dill and parsley. Taste, add more salt, if
needed. CAnCel the sauté function.
2 tablespoons chopped fresh parsley,
7. 5PTFSWF MBEMFJOUPMBSHFCPXMTBOETQSJOLMFXJUIUIFSFTUPGUIFdill and parsley.

C r e a m Y s P i n a C h with h a l i b u T
Loosely inspired by ‘Palak Paneer’, a creamy and aromatic spinach dish from India,
this nutrient-dense dish with morsels of tender fish can be enjoyed on its own,
or with a side of riced parsnips or AIP flatbread.
1 tablespoon coconut oil 1. Combine the coconut oil, spinach, zucchini, ginger and ½ teaspoon salt
10 ounces baby spinach, rinsed well in the Instant Pot®.
(do not spin dry)
1 medium zucchini, 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOHUJNF
finely grated GPSNJOVUF0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
1½ teaspoons minced fresh ginger
½ teaspoon sea salt 3. 6TJOHBOJNNFSTJPOCMFOEFSPSIJHITQFFECMFOEFS QVSÏFVOUJMTNPPUIćFO
stir in the turmeric and coconut flour.
½ teaspoon ground turmeric
1 tablespoon coconut flour 4. 1BUPČFYDFTTNPJTUVSFPOUIFfish pieces with a paper towel and rub with a
2 halibut or other white fish fillets, pinch of salt.1MBDFUIFĕMMFUTFWFOMZPOUIFTQJOBDINJYUVSF
cut into 2-inch pieces
Pinch of sea salt, plus additional to taste
5. 1MBDFBSPVOEPGQBSDINFOUQBQFSPWFSUIFĕTIQJFDFT DPWFSJOHUIFFOUJSFBSFB
$MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1 tablespoon lemon juice NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
1 tablespoon nutritional yeast
4 tablespoons coconut milk 6. Remove and discard the parchment paper round. Stir in the lemon juice,
nutritional yeast, and extra salt to taste, if necessary.
7. Serve with a tablespoon of coconut milk drizzled over each portion.

o f fa l
%VDL(J[[BSET$POĕU
4UFBL,JEOFZ4UFX
0YUBJM$PMMBSE(SFFOT
Tongue Tacos
#FFG )FBSU XJUI (PMEFO 0OJPOT $BSSPUT
0SBOHF$JOOBNPO)FBSU4UFX
#SJMMJBOU#SBJTFE#FFG$IFFLT
$IJDLFO-JWFS1âté
W a i T ... a r e n ’ T o r g a n m e aT s T o x i C ?
That’s a common misconception. We hear that the liver processes toxins and
we think therefore it stores them. Not at all! the liver is a filter, not a sponge.
It processes the toxins out of your body, and if you have too many toxins for it to process,
they get packaged and stored primarily in fatty tissue, not the organs. That’s why if you’re
eating conventional meats, the advice is to choose lean. (Organic, grass-fed meats, on the
other hand, have beneficial nutrients in their fats, because those animals weren’t exposed
to many toxins.)
organ meats are actually superfoods. That’s because they have very important
jobs to do and need a lot of nutrition to accomplish it all. They are packed full of vitamins,
literally 10-100 times more than muscle meat. That’s why experts in the field of
autoimmune healing recommend them highly.

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duCk gizzards ConfiT
by Kat Woods of Hope Heal CooktYields 4 to 6 servings
Tender and flavorful with a texture similar to pot roast, this French inspired recipe
transforms humble organs into gourmet offerings.
2 pounds duck gizzards
1. Place the duck gizzardsJOBMBSHFCPXM/PUFUSJNNJOHUIFHJ[[BSETJTOPU
2 tablespoons fresh thyme leaves necessary for this recipe.
1½ teaspoons sea salt

2. Rub the thyme MFBWFTCFUXFFOZPVSĕOHFSTJOPSEFSUPiDSVTIwUIFMFBWFTćJT
11 ounce jar of duck fat, releases their volatile oils for greater flavor. Add the thyme and salt to the bowl
or 1½ cups of home rendered duck fat XJUIUIFEVDLHJ[[BSET.BTTBHFUIFJOHSFEJFOUTGPSNJOVUFT
3. 5SBOTGFSUIFHJ[[BSETUPBTFBMBCMFDPOUBJOFS BRVBSUNBTPOKBSXPSLTQFSGFDUMZ

and allow to marinate in the fridge overnight (at least 8 hours).
4. "ęFSNBSJOBUJOH SFUVSOUIFHJ[[BSETUPBCPXMBOESJOTFXJUIDPMEXBUFSVOUJM
UIFXBUFSSVOTDMFBS5SBOTGFSUIFHJ[[BSETUPBDPMBOEFSBOETIBLFUPSFNPWFBOZ
excess water.
5. Press the sAUTé button on the Instant Pot® and heat the duck fat just until
MJRVJECAnCel the sauté function. Add the marinated duck gizzards and
stir so that the fat evenly covers the gizzards.
QBHF).
7. 6TFBTMPUUFETQPPOUPSFNPWFUIFHJ[[BSETGSPNUIFGBUćFTFHJ[[BSETBSFXPOEFSGVM
noTe: TFSWFEXIPMFPSTISFEEFE5PTISFEUIFHJ[[BSETVTFUXPGPSLTPSBMMPXUPDPPM
tćJTSFDJQFSFRVJSFTBOPWFSOJHIUNBSJOBEF FOPVHIUPVTFZPVSĕOHFST%SJ[[MFXJUIBTQPPOGVMPSUXPPGUIFDPPLJOHGBU
before serving.
The Paleo aIP InsTanT PoT® Cookbook : offal 140
sTeak & kidneY sTeW
Skip the fuss of making the crust but enjoy the traditional flavors of
a steak and kidney pie with this dish. You won't even notice the nutrient-dense offal!
6 tablespoons fat of choice 1. 5PDMFBOBCFFGLJEOFZ SFNPWFUIFJOOFSXIJUFNFNCSBOF6TFBTIBSQLOJGFPS
(lard recommended) LJUDIFOTIFBSTUPDVUJUJOIBMGMFOHUIXJTFUIFODVUPVUUIFDFOUFS%JTDBSEUIF
6 tablespoons cassava or plantain flour white membrane.
2 cups diced onion

2. 0ODFFWFSZUIJOHJTQSFQQFE NBLFUIFSPVY1SFTTUIFsAUTé button on the Instant
1 cup diced celery Pot® and add the fat.0ODFUIFGBUJTNFMUFE BEEUIFcassava/plantain flour
BOEXIJTLUPSFNPWFBOZDMVNQT$PPLVOUJMBQFBOVUSPVY MJHIUDPMPSFE
JT
1 cup diced carrots
BDIJFWFE XIJDITIPVMEPOMZUBLFBCPVUUPNJOVUFTćFNJYUVSFXJMMCVCCMF
1½ cups water BTUIFNPJTUVSFDPPLTPVU0ODFJUTUPQTCVCCMJOH XBUDI7&3:DMPTFMZTPJUEPFT
1¾ pounds grass-fed beef roast of choice, OPUCVSO*UXJMMTUBSUUPTNFMMBCJUMJLFDPPLFEQPQDPSOBOECFDPNFBMJHIU
cut into 1-inch cubes NFEJVNCSPXODPMPS%POhUMFUJUSFBDIEBSLCSPXODIPDPMBUFDPMPS,FFQBOFZF
on the temperature, and if it is too hot, ADJUsT heat to Less.
2 beef kidneys, cleaned and diced
6 cups chopped turnips 3. 0ODFUIFSPVYJTSFBEZ JNNFEJBUFMZTUJSJOUIFonion, celery, and carrots.
$PPLUIFWFHHJFTVOUJMUIFZBSFTPęBOETUBSUJOHUPCSPXO4DSBQFUIFCPUUPNPG
6 large garlic cloves, minced
UIFQPUGSFRVFOUMZ%FHMB[FUIFQPUXJUIUIFwater. CAnCel the sauté function.
2 teaspoons coarse sea salt
1 teaspoon dried marjoram 4. Add beef, kidney, turnips, garlic, salt, marjoram, rosemary, thyme,
and bay leaves and stir to combine.
1 teaspoon dried rosemary
1 teaspoon dried thyme 5. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
2 bay leaves
6. Remove the bay leaf. Serve as is as a hearty stew or with an AIP starch option.

o x Ta i l & C o l l a r d g r e e n s
by Kari Owens of Whole Life Full SoultYields 4 servings
This recipe combines two nutrient-dense superfoods into the ultimate, nutritious, delicious meal.
8 cups chopped collard greens 1. 8BTIBOEDVUUIFcollard greensJOUPTISFET BCPVUJODIXJEFQJFDFT

½ teaspoon coconut oil
2. Press the sAUTé button on the Instant Pot® and melt the coconut oil. Add the
garlicBOEDPPLVOUJMGSBHSBOU"EEJOoxtails, sear each side until they are no
1 pound beef oxtails MPOHFSQJOLBOEIBWFBOJDFCSPXODPMPSCAnCel the sauté function.
1½ teaspoons apple cider vinegar
3. Add the collard greens, vinegar, salt, and water. Stir to incorporate all the
¼ teaspoon sea salt ingredients.
½ cup water
4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOHUJNF
UPNJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
on QBHF).
5. 8IFOĕOJTIFE UIFPYUBJMXJMMCFFYUSFNFMZUFOEFSBOEGBMMJOHPČUIFCPOF

Tongue TaCos
by Erin of Enjoying this Journey t Yields 4 servings
Tongue is incredibly flavorful, tender, and makes the best tacos!
for The TongUe: 1. 5PDPPLUIFUPOHVFQMBDFtongue, bay leaf, oregano, cilantro stems,

1 beef tongue garlic, broth, and salt in the Instant Pot®.
1 bay leaf
1 tablespoon dried oregano
NJOVUFT NJOVUFTGPSBMBSHFUPOHVF
0ODFUIFUJNFJTVQ BMMPXUIF
A handful of fresh cilantro stems pressure to release naturally.
3 cloves garlic, peeled
2 cups bone broth 3. Carefully remove tongue and let it cool slightly on a cutting board. Remove broth
and aromatics. Feel free to use these in another recipe or discard.
1 teaspoon sea salt
for The TACos: 4. 5PNBLFUIFUBDPTQSFTTUIFsAUTé button on the Instant Pot® and melt the
2 tablespoons solid cooking fat fat. Add the carrots and onionBOEDPPL TUJSSJOHPDDBTJPOBMMZ VOUJMPOJPOJT
(rendered bacon fat, tallow or lard) USBOTMVDFOUBOEDBSSPUTCFHJOUPTPęFO
2 carrots, chopped
½ onion, chopped 5. .FBOXIJMF VTFBTIBSQLOJGFUPTMJDFKVTUUISPVHIUIFNFNCSBOFPGUIFDPPLFE
Cooked tongue meat UPOHVF BOEQFFMJUCBDL3FNPWFBOEEJTDBSEUIFNFNCSBOF
2 cloves garlic, pressed
6. $IPQUIFUPOHVFNFBUJOUPCJUFTJ[FEQJFDFT"EEUIJTCBDLJOUPUIF*OTUBOU1PU¥
along with the pressed garlic, oregano, and salt.4BVUÏBOPUIFSĕWFNJOVUFT
½ teaspoon sea salt to let flavors combine. CAnCelUIFTBVUÏGVODUJPO$IFDLBOEBEKVTUTFBTPOJOH
To seRve: if necessary.
AIP tortillas of choice (cassava flour tortillas,
coconut wraps, plantain wraps, lettuce leaf) 7. Serve with tortillas of choice, avocado, lime juice, and cilantro.
Mashed avocado
Fresh lime juice
Fresh cilantro, chopped
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beef hearT with golden onions & CarroTs
by Erin of Enjoying this Journey t Yields 4 servings
Nutrient-rich heart is served with colorful onions and carrots.
1 tablespoon tallow 1. Press the sAUTé button on the Instant Pot® and heat the tallow. Sear beef
1 well-trimmed beef heart heart. Add onion, carrots, garlic, bay leaf, broth, salt, parsley, and
turmeric. Bring broth to a simmer. CAnCel the sauté function.
1 onion, quartered
2 carrots, quartered 2. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSFBOETFUDPPLJOHUJNF
GPSNJOVUFT0ODFUIFUJNFJTVQ MFUUIFQSFTTVSFSFMFBTFOBUVSBMMZ
2 cloves garlic, peeled
1 bay leaf 3. 6TJOHBTMPUUFETQPPO SFNPWFIFBSU POJPOT BOEDBSSPUTBOEQMBDFPOBDVUUJOH
1 cup bone broth board. Slice the heart and serve immediately.
1 teaspoon sea salt

¼ teaspoon dried parsley
¼ teaspoon ground turmeric

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orange Cinnamon hearT sTeW
by Petra Chambers-Sinclair of petra8paleotYields 8 servings
If you are nervous about heart – have heart! This recipe is easy, delicious
and an excellent intro to nutrient-dense organ meats.
2 pounds pre-cut stew beef 1. If the stew beef JTQSFDVU TMJDFBOEDVCFUIFheart to ensure uniform size.
or a 2 pound pot roast If using a pot roast,TMJDFUIFSPBTUBOEIFBSUJOJODIDVCFT
(chuck, brisket or bottom round)
1 well-trimmed beef or bison heart 2. In a large bowl, combine the cubed meat and the salt, stirring thoroughly.
3. Zest the orange SFTFSWJOHUIFSFTUPGUIFPSBOHFGPSMBUFS.JODFUIF[FTU SFTFSWJOH
1 orange some for a garnish.
2 teaspoons ground turmeric 4. Press the sAUTé button on the Instant Pot® and add the coconut oil, minced
orange zest, turmeric, and cinnamon.8IFOTJ[[MJOH BEEUIFcubed meat
2 teaspoons ground cinnamon BOECSPXO.FBOXIJMF DIPQUIFcarrotsJOUPJODIMPOHQJFDFT4UJSUIFNFBU
PDDBTJPOBMMZ8IFODPBUFEJOTQJDFTBOEDPPLFEPOBMMTJEFT BEEUIFchopped
4 medium carrots
carrots and broth. CAnCel the sauté function.
2 cups bone broth
Fresh cilantro, to garnish 5. $MPTFBOEMPDLUIFMJE1SFTTUIFmeAT/sTewCVUUPOBOETFUDPPLJOHUJNFUP
NJOVUFT*GUIFNFBUDVCFTBSFTNBMMFSUIBOJODIDVCFT VTFBMJUUMFMFTT
UJNF8IFOUJNFJTVQ BMMPXUIFQSFTTVSFUPOBUVSBMMZSFMFBTFGPSNJOVUFT
2VJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF
.
6. To serve, slice the orangeJOIBMGBOETRVFF[FUIFjuice into the stew. Stir gently.

7. Garnish with cilantro and orange zest.

brillianT braised beef Cheeks
by Joanna Frankham of joannafrankham.com t Yields 4 to 6 servings
The ultimate in comfort food—meltingly tender beef cheeks
that the whole family will enjoy.
2 tablespoons fat of choice 1. Press the sAUTé button on the Instant Pot® and heat the fat. Brown the beef
(coconut oil, lard, tallow) cheeks,UPNJOVUFTQFSTJEF5BLFUIFUJNFUPHFUBSFBMMZOJDFDSVTUPOUIF
2 pounds of grass-fed beef cheeks meat. Transfer the browned meat to a dish.
1 strip of bacon, roughly chopped
2. Add the bacon, leek, carrots, celery, and garlic.4BVUÏGPSĕWFNJOVUFT
1 large leek, washed and chopped into disks TUJSSJOHGSFRVFOUMZ"EEUIFvinegar and simmer for a couple of minutes more
3 large carrots, peeled and roughly diced before adding the broth. CAnCel the sauté function. Add the anchovies,
bay leaves, thyme, rosemary, salt, and cinnamon. Place the seared beef
3 celery stalks, chopped cheeks on top of the vegetables.
4 cloves of garlic, peeled
3 tablespoons apple cider vinegar 3. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
2 cups bone broth, preferably beef on QBHF).
3 anchovy fillets
2 bay leaves
4. 3FNPWFUIFIFSCTBOEEJTDBSE5SBOTGFSUIFDIFFLTJOUPBIFBUQSPPGEJTIUPLFFQ
XBSN*GEFTJSFE TISFEUIFNFBUXJUIUXPGPSLT"EEUIFWFHFUBCMFT
4 sprigs of fresh thyme
3 sprigs of fresh rosemary
5. 4USBJOBCPVUIBMGUIFMJRVJECBDLJOUPUIF*OTUBOU1PU¥BOEQSFTTUIFsAUTé
button. Bring to a boil, reducing slightly. CAnCel the sauté function.
1 teaspoon sea salt
½ teaspoon ground cinnamon 6. 4FSWFUIFCFFGDIFFLTPOUPQPGZPVSGBWPSJUFNBTIFEWFHFUBCMF BOETQPPOUIF
sauce over the top. Garnish with parsley.
Freshly chopped parsley for garnish

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C h i C k e n l i V e r P ÂT é
by Rachael Bryant of Meatified tYields a little over 2 ½ cups
If you think you hate liver, this is the one pot pâté for you, combining the nutritional powerhouse
with savory mushrooms and bacon-y goodness for a much more “meaty”, umami-filled flavor
and just a touch of herbs.
1 pound chicken livers 1. %SBJOBOEUSJNUIFchicken livers.$VUPČBOEEJTDBSEBOZGBUUZQJFDFTPS

TUSJOHZNFNCSBOFCFUXFFOUIFUXPIBMWFTPGFBDIMJWFS5SJNPČBOZPUIFSMJUUMF
6 ounces bacon (about 4 thick slices) QJFDFTPGGBU ĕCFSTPSCJMFZPVĕOEBOEEJTDBSE1VUUSJNNFEDIJDLFOMJWFSTJOUP
4 medium shallots a bowl and place them in the fridge until later.
2 large cloves of garlic
2. Roughly chop the bacon. Peel and slice the shallots. Peel and lightly smash the
8 ounces cremini mushrooms garlic clovesXJUIUIFCBDLPGBLOJGF8JQFUIFmushrooms clean with
3 tablespoons bacon fat or lard, divided a damp paper towel, then roughly slice them.

3. Turn on the sAUTé function. Add one tablespoon of fat and allow the fat
1 teaspoon dried rosemary to melt. Add the chopped bacon, shallots, and garlic cloves. $PPL TUJSSJOH
PęFOUPBWPJETUJDLJOH VOUJMUIFCBDPOJTDPPLFEUISPVHICVUOPUDSJTQZBOE
¼ cup chicken bone broth UIFTIBMMPUTIBWFTPęFOFE8IFOUIFGBUGSPNUIFCBDPOIBTSFOEFSFEBOEUIF
½ teaspoon sea salt TIBMMPUTIBWFKVTUTUBSUFEUPUBLFPOBMJUUMFDPMPS SFNPWFUIFCBDPOBOETIBMMPU
mixture with a slotted spoon and transfer it to a bowl. Reserve for later.
4. Add the remaining two tablespoons of fat UPUIF*OTUBOU1PU¥8IFOIPU

add the sliced mushrooms, thyme, and rosemary.$PPL TUJSSJOHBOEUVSOJOH
occasionally, until golden, glossy and reduced in size enough to almost form a
single layer, about 10 minutes. Push the mushrooms to the side of the stainless
steel insert and add the chicken liversJOBTJOHMFMBZFS$PPLVOUJMUIFPVUTJEF
of the livers have seared, 1 minute per side.
5. CAnCel the sauté function, and add the broth. Scrape up any of the browned
bits on the bottom of the insert. Add the salt and the reserved bacon shallot
mixture, stirring to combine.
6. $MPTFBOEMPDLUIFMJE1SFTTUIFsTeAmCVUUPOBOETFUDPPLJOHUJNFUPNJOVUFT
7. 6TJOHPWFOHMPWFTPSBEJTIDMPUIUPQSPUFDUZPVSIBOET SFNPWFUIFJOTFSUGSPN
UIF*OTUBOU1PU¥BOEQMBDFJUPOBUSJWFU6TFBOJNNFSTJPOCMFOEFSUPCMFOE
everything together into an almost smooth mixture, carefully tilting the insert to
POFTJEFUPNBLFJUFBTJFSUPCMFOE
8. 5SBOTGFSUIFXBSNQÉUÏNJYUVSFUPBCBLJOHEJTIPSBTTPSUNFOUPGTNBMM
SBNFLJOT&JUIFSQSFTTBMJUUMFQMBTUJDXSBQJOUPUIFUPQPGUIFQÉUÏPSQPVSB
little additional melted fatPWFSUIFUPQUPNBLFBOBJSUJHIUTFBM3FGSJHFSBUF
until chilled, about 3 hours. Store in the fridge for 3 to 5 days.

C h i C k e n l i V e r P ÂT é
Pa g e 147

desserT
i$IPDPMBUFw$BLF................................................................................... 150
4UJDLZ%BUF1VEEJOH.............................................................................. 151
5BUJO4UZMF6QTJEF%PXO"QQMF-BWFOEFS$BLF........................... 152
Pomegranate Poached Pears
.BQMF#BDPO(JOHFSFE1PBDIFE1FBST............................................... 155
.JOJ#BOBOB$SFBN1JFT...................................................................... 156
.JOJ1VNQLJO1JFT
Peach Cobbler........................................................................................ 158
4XFFU1PUBUP%FMJHIU............................................................................. 159
Piña Colada Tapioca Pudding............................................................. 160

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Re "C h o C o l aT e " C a k e
by Samantha McClellan of Sweet Potatoes and Social Changet Yields 3 servings
I never would have imagined baking with my Instant Pot® but this recipe is proof that it works
wonderfully at creating perfectly “baked” goodies for that occasional treat!
1 green plantain
1. Add the plantain, banana, avocado, coconut oil, honey, carob,
½ ripe banana vinegar, baking soda, and cream of tartar to a food processor and blend
until smooth.
¼ cup mashed avocado
2 tablespoons melted coconut oil, 2. -JHIUMZHSFBTFUISFFNJOJĘVUFEQBOTPSSBNFLJOTXJUIadditional coconut oil.
plus additional for greasing pans Pour the batter into prepared pans until they are about ¾ of the way full.
2 tablespoons honey
5 tablespoons carob powder
3. Pour the waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL1MBDFUIFQBOT
POUPUIFTUFBNJOHSBDL
½ teaspoon apple cider vinegar
¾ teaspoon baking soda 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
⅛ teaspoon cream of tartar on QBHF).
1 cup water
Optional garnishes: coconut cream,
5. Garnish with coconut cream, coconut flakes, or fruit and serve warm.
coconut flakes or fruit
The Paleo aIP InsTanT PoT® Cookbook : DesserT 150

s T i C k Y d aT e P u d d i n g
by Dora Siah of Provincial Paleo tYields 4 servings
Using the Instant Pot® to pressure-steam results in a fluffy, moist, and springy steamed cake,
freeing up the oven for other dishes.
for The PUDDIng 1. -JOFGPVSPVODFSBNFLJOTXJUIQBSDINFOUQBQFSBOETFUBTJEF

½ cup tigernut flour
¼ cup arrowroot starch
2. Combine the tigernut flour, arrowroot starch, coconut flour, baking
soda, and salt and set aside.
⅛ cup coconut flour
¾ teaspoon baking soda 3. Process the dates and grated carrotJOUIFGPPEQSPDFTTPSVOUJMDIVOLZ$PNCJOF
¼ teaspoon sea salt the coconut oil, gelatin, coconut butter, 1 tablespoon water, and
coconut palm sugar in a separate bowl. Add to the date and carrot mixture and
¾ cup pitted Medjool dates (7 pieces)
pulse to combine. Add in the dry ingredientsBOEQVMTFVOUJMBTUJDLZEPVHI
½ cup coarsely grated carrot forms.
¼ cup coconut oil
1 tablespoon gelatin 4. %JWJEFUIFEPVHIJOUPFRVBMQPSUJPOTBOEQMBDFJOUIFQBSDINFOUQBQFSMJOFE
1 tablespoon coconut butter SBNFLJOT QSFTTJOHEPXOHFOUMZ
1 tablespoon + 1 cup water, divided
1 tablespoon coconut palm sugar 5. Pour 1 cup of waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL"SSBOHF
UIFSBNFLJOTPOUIFSBDL UIFODPWFSMPPTFMZXJUIBTIFFUPGQBSDINFOUQBQFS
for The sAUCe
¾ cup coconut milk 6. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
1½ teaspoons arrowroot starch NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
1½ teaspoons coconut palm sugar UIFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
¾ teaspoon runny honey
⅛ teaspoon sea salt 7. 8IJMFUIFQVEEJOHTBSFDPPLJOH QSFQBSFUIFTBVDFCZDPNCJOJOHUIFcoconut
milk, arrowroot, coconut palm sugar, honey, salt, and mace in a small
1 pinch ground mace TBVDFQBOPWFSNFEJVNIFBU4UJSGSFRVFOUMZVOUJMUIJDLFOFE UIFOTFUBTJEF
for gARnIsh
1 orange, cut into thin slices (optional) 8. 6ONPMEUIFQVEEJOHT UIFOTFSWFXBSNXJUIUIFTBVDF(BSOJTIXJUITMJDFTPG
orange, if preferred.
TaTin-sTYle uPside-doWn aPPle laVender Cake
by Sophie Van Tiggelen of A Squirrel in the Kitchen tYields 6 servings
Enjoy this delectable upside down cake with a serving of vanilla ice cream
for a tasty and satisfying treat!
2 cups water 1. Add waterUPUIF*OTUBOU1PU¥BOEQMBDFUIFTUFBNJOHSBDLJOTJEF-JOFUIF

4 small Gala apples (about 1⅓ pounds), CPUUPNPGBYJODISPVOEDBLFQBOXJUIQBSDINFOUQBQFS
peeled and cut into ¼-inch slices
2 tablespoons lemon juice 2. .JYapples, lemon juice, and lavender together in a bowl. Spread evenly in
UIFCPUUPNPGUIFDBLFQBO
½ teaspoon dried lavender flowers
½ cup tigernut flour 3. In a large bowl, combine tigernut flour, cassava flour, coconut flour,
baking soda, cream of tartar, and salt.
⅓ cup cassava flour
2 tablespoons coconut flour 4. In a separate bowl, mix together palm shortening, maple syrup, and vanilla.
4UJSXFMM4QSJOLMFgelatinPOUPQBOEXIJTLWJHPSPVTMZVOUJMXFMMCMFOEFE
⅛ teaspoon baking soda
¼ teaspoon cream of tartar 5. 1PVSMJRVJENJYUVSFPWFSESZJOHSFEJFOUTBOENJYXFMMXJUIBTQBUVMBUPGPSNB
ball of dough.
Pinch sea salt
⅓ cup palm shortening, melted 6. 5SBOTGFSEPVHIUPBQJFDFPGQBSDINFOUQBQFSBOEĘBUUFOXJUIZPVSĕOHFSUP
3 tablespoons maple syrup GPSNBDJSDMFOPCJHHFSUIBOUIFDBLFQBO
1 teaspoon vanilla extract

7. Cover apples with dough and discard the parchment paper.
8. $PWFSUIFDBLFQBOXJUIBQJFDFPGBMVNJOVNGPJM UVDLJOHJUJOBMMBSPVOEUIFSJN
UPDSFBUFBUJHIUTFBM1MBDFUIFDPWFSFEDBLFQBOPOUIFTUFBNJOHSBDL
NJOVUFT0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZ
10. 5PTFSWF UVSOUIFDBLFQBOVQTJEFEPXOBOEVONPMEPOBTFSWJOHQMBUUFS4FSWF

IPUPSDPME&BUBTJTPSXJUIBTDPPQPGWBOJMMBDPDPOVUNJMLJDFDSFBN

T aT i n -s T Y l e u P s i d e -d o W n a P P l e l aV e n d e r C a k e
Pa g e 152
P o m e g r a n aT e P o a C h e d P e a r s
Pa g e 154
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Re
P o m e g r a n aT e P o a C h e d P e a r s
by Laura Vein of Sweet Treats tYields 6 servings
Poached pears are a fancy delicious dessert that only look complicated but couldn’t
be easier to prepare with the help of your Instant Pot®. Plus, the pears feature
no added sweeteners, when served on their own.
32 ounce bottle of pomegranate juice
1. Pour the pomegranate juice into the Instant Pot® and press the sAUTé button.
1 navel orange
1 small lemon
2. 6TFBWFHFUBCMFQFFMFSUPUIJOMZQFFMMPOHTUSJQTPGQFFMGSPNIBMGPGUIFnavel
orange5SZUPKVTUHFUUIFPSBOHFTLJOBOEOPOFPGUIFCJUUFSXIJUFQJUIUIFSF
1 cinnamon stick TIPVMECFCFUXFFOBOETUSJQT+VJDFUIFPSBOHFBOENFBTVSFíDVQPGKVJDF
Juice the lemon and measure 3 tablespoons of juice.
2 whole cloves
6 medium firm Bosc pears,
preferably with the stems still attached
3. Add the orange peel, orange juice, lemon juice, cinnamon stick, and
cloves to the simmering pomegranate juice. Peel the pears,LFFQJOHUIFTUFNT
Coconut milk ice cream, optional, for serving intact. Gently lower them into simmering juice. CAnCel the sauté function.
Toasted sliced tigernuts, optional, for serving
NJOVUFT0ODFUJNFJTVQ QSFTTUIFCAnCel button and allow the pressure
UPOBUVSBMMZSFMFBTFGPSNJOVUFT.FBOXIJMF QSFQBSFBOJDFCBUICZĕMMJOHB
MBSHFCPXMXJUIJDFBOEOFTUJOHBNFEJVNCPXMJOUIFJDF"ęFSUIFNJOVUFT
PGOBUVSBMSFMFBTF QMBDFBUPXFM POFUIBUDBOCFTUBJOFE
PWFSUIFWBMWFBOERVJDL
release any remaining pressure (using the instructions on QBHF).
5. 6TFUPOHTUPHFOUMZSFNPWFUIFQFBSTCZUIFJSTUFNTBOEQMBDFUIFNPOBQMBUF
PSCBLJOHEJTI(FOUMZQPVSUIFQPBDIJOHMJRVJEJOUPUIFXBUFSCBUIUPDPPMJU
down. For pears as richly hued as the photos, refrigerate the poached pears in the
DPPMFEQPBDIJOHMJRVJEPWFSOJHIUCFGPSFTFSWJOH
6. 0QUJPOBMSFEVDUJPOPGQPBDIJOHMJRVJEUPTFSWFBTBTBVDFBEEUXPDVQTPGUIF
refrigerated poaching liquidCBDLJOUPUIF*OTUBOU1PU¥1SFTTUIFsAUTé
CVUUPOBOECSJOHUIFMJRVJEUPBTJNNFS$PPLVOUJMUIFMJRVJEIBTSFEVDFECZ
half. CAnCelUIFTBVUÏGVODUJPO5SBOTGFSUIFSFEVDFEMJRVJEUPBKBS
7. To serve: cut the pears in half, remove the core and blossom end. If desired, serve
with coconut milk ice cream BESJ[[MFPGSFEVDFEQPBDIJOHMJRVJE BOEB
TQSJOLMFPGtoasted sliced tigernuts.

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Re
m aPle b aCon g inger P oaChed P ears
by Jen Eccleston of My Big Fat Grain Free Life tYields 4 servings
These poached pears are delicious served warm, at room temperature,

or even cold on a salad the next day.
4 Bosc or Bartlett pears 1. Halve the pears, and use a melon baller to scoop out the seeds.
2 slices of bacon, diced
4 cups water
2. Press the sAUTé button on the Instant Pot® and add the bacon.4UJSGSFRVFOUMZ
VOUJMFWFOMZDSJTQ3FNPWFUPQBQFSUPXFMMJOFEQMBUFBOETFUBTJEF
½ cup maple syrup
1 cinnamon stick 3. Add the water, maple syrup, cinnamon stick, and ginger. Stir. Gently place
UIFQFBSIBMWFTJOUPUIFQPBDIJOHMJRVJECAnCel the sauté function.
4 1-inch slices of fresh ginge
QBHF). Remove the pears and place on a serving platter.
5. Press the sAUTéCVUUPOBOECSJOHUIFQPBDIJOHMJRVJEUPBCPJM#PJMUIFMJRVJE

VOUJMJUSFEVDFTCZBCPVUUXPUIJSETCAnCel the sauté function.
6. Serve pears with a spoonful of reduced poaching liquidBOETQSJOLMFXJUI

bacon.4UPSFMFęPWFSQFBSTJOUIFQPBDIJOHMJRVJE
7. Serving Suggestions: These pears are delicious served as is, but would also be
EFMJDJPVTUPQQFEXJUIWBOJMMBDPDPOVUNJMLJDFDSFBNPSBEPMMPQPGcoconut
yogurt.

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mini banana Cream Pies
by Rebecca Boucher of Lichen Paleo Loving AIP tYields 4 servings
Made in mini mason jars and only sweetened with banana, these pies are a dreamy AIP dessert.
for The CRUsT: 1. .BLFUIFDSVTUXIJTLUPHFUIFScoconut flour, arrowroot starch, gelatin,

and salt..JYJOcoconut oil. Add 2 tablespoons warm water and mix
¼ cup coconut flour
VOUJMDPNCJOFE%JWJEFDSVTUNJYUVSFJOUPNJOJNBTPOKBST1SFTTDSVTUEPXO
1 tablespoon arrowroot starch into bottom of jars and set aside.
1 teaspoon gelatin
¼ teaspoon sea salt
2. .BLFUIFĕMMJOHNJYUPHFUIFSbananas, coconut milk, vanilla, and turmeric.
Stir in arrowroot starch.%JWJEFĕMMJOHJOUPUIFGPVSNBTPOKBST$PWFSFBDI
2 tablespoons coconut oil, melted jar with foil.
2 tablespoons warm water
3. Pour 2 cups of waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL"SSBOHF
for The FIllIng: GPJMDPWFSFEKBSTPOUIFTUFBNJOHSBDL
2 bananas, mashed
¼ cup coconut milk 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT8IFOUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
2 teaspoons vanilla extract on QBHF
+BSTXJMMCFIPUTPSFNPWFXJUIBOPWFONJUU"MMPXUPDPPMGPS
⅛ teaspoon ground turmeric 30 minutes.
3 teaspoons arrowroot starch
5. Refrigerate for at least 1 hour to set.
Serve in jars or remove the pies (move
for Cooking: BSPVOEUIFQJFXJUIBLOJGFUPMPPTFOBOEQPQPVU
5PQXJUIcoconut cream.
2 cups water
for gARnIsh:
Coconut cream

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Re
mini PumPkin Pies
by Rebecca Boucher of Lichen Paleo Loving AIP tYields 4 servings
Another dessert made in mini mason jars, these little pumpkin pies are a perfect autumn dessert.
for The CRUsT: 1. .BLFUIFDSVTUXIJTLUPHFUIFScoconut flour, arrowroot starch, gelatin,

¼ cup coconut flour and salt..JYJOcoconut oil. Add 2 tablespoons warm water and mix
VOUJMDPNCJOFE%JWJEFDSVTUNJYUVSFJOUPNJOJNBTPOKBST1SFTTDSVTUEPXO
1 tablespoon arrowroot starch into bottom of jars and set aside.
1 teaspoon gelatin
¼ teaspoon sea salt 2. .BLFUIFĕMMJOHNJYUPHFUIFSpumpkin purée, cinnamon, ginger, mace,
and maple syrup. Stir in arrowroot starch and gelatin until combined.
2 tablespoons coconut oil, melted %JWJEFĕMMJOHJOUPUIFGPVSNBTPOKBST$PWFSFBDIKBSXJUIGPJM
2 tablespoons warm water
for The FIllIng:
3. Pour 2 cups of waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL"SSBOHF
GPJMDPWFSFEKBSTPOUIFTUFBNJOHSBDL
1 cup pumpkin purée, canned
¼ teaspoon ground cinnamon 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT8IFOUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOT
⅛ teaspoon ground ginger on QBHF
+BSTXJMMCFIPUTPSFNPWFXJUIBOPWFONJUU"MMPXUPDPPMGPS
⅛ teaspoon ground mace 30 minutes.
2 tablespoons maple syrup
5. Refrigerate for at least 1.5 hours to set.
Serve in jars or remove the pies (move
2 teaspoons arrowroot starch BSPVOEUIFQJFXJUIBLOJGFUPMPPTFOBOEQPQPVU
5PQXJUIcoconut cream.
1 teaspoon gelatin
for Cooking:
2 cups water
for gARnIsh:
Coconut cream

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PeaCh Cobbler
by Mary B. Lapp of Simple and Merry tYields 4 to 6 servings
Perfect for a quick summer dessert.
6 cups of fresh or frozen peaches, 1. Place peaches, maple syrup, cinnamon, and coconut milk into the Instant
peeled and sliced Pot® and stir to combine.
½ teaspoon ground cinnamon 2. *OBTFQBSBUFCPXM TJęUPHFUIFSUIFtigernut flour, arrowroot, coconut
sugar, salt, baking soda, and cream of tartar. Add the shredded coconut,
3 tablespoons full-fat coconut milk UIFOXIJTLVOUJMVOJGPSN4UJSJOUIFcoconut milk and melted coconut oil.
½ cup tigernut flour ćFEPVHITIPVMECFTUJČBOEDSVNCMZ
¼ cup arrowroot starch 3. 4QSJOLMFUIFDSVNCMZEPVHIPWFSQFBDIFT

1 tablespoon coconut sugar
½ teaspoon sea salt 4. $MPTFBOEMPDLUIFMJE1SFTTmAnUAlGPSIJHIQSFTTVSF4FUDPPLJOHUJNFUP
NJOVUFT0ODFUIFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
¼ teaspoon baking soda ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
1 teaspoon cream of tartar
¼ cup finely shredded
5. 'PSTFSWJOH TDPPQJOUPTNBMMCPXMTPSSBNFLJOT&OKPZBTJT PSUPQXJUIBTDPPQ
PGDPDPOVUNJMLJDFDSFBNPSBEPMMPQPGDPDPOVUXIJQQFEDSFBN
unsweetened dried coconut
2 tablespoons full-fat coconut milk
2 tablespoons melted coconut oil

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s W e e T P o TaT o d e l i g h T
by Tara Perillo of Paleo Cajun Lady tYields 4 to 6 servings
Perfect for breakfast, a side dish, or even dessert!
2 large sweet potatoes (about 4 cups),

peeled and cut into 1-inch chunks
1. Place the sweet potatoes, coconut milk, cinnamon, water, maple
syrup, coconut oil, vanilla, dates, gelatin, shredded coconut, and salt
½ cup full-fat coconut milk into the Instant Pot®.
¼ cup water NJOVUFT0ODFUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
2 tablespoons maple syrup ćFORVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).

3. .BTITXFFUQPUBUPFTUPZPVSQSFGFSFODFoMFBWJOHUIFNDIVOLZPSNBTIJOH
½ teaspoon vanilla extract completely.
5 Medjool dates, pitted and chopped
4. Spoon mixture into serving dish. Garnish with additional shredded
1 tablespoon gelatin coconut, if desired.
¼ cup unsweetened shredded coconut,
plus more for garnish
1 dash sea salt

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P i Ña C o l a d a T a P i o C a P u d d i n g
by Angie Brazzale of Paleomantic tYields 4 to 6 servings
Coconut cream, pineapple and lime come together with tapioca pearls to create a lovely, refreshing
treat that stores well in the fridge, perfect for when you need a little pick-me-up.
2⅓ cups water, divided 1. Pour 1 cup of waterJOUPUIF*OTUBOU1PU¥BOEBEEUIFTUFBNJOHSBDL1MBDFB
3 cups fresh pineapple, IFBUQSPPGCPXMPOUPUIFSBDL
cut into ½-inch cubes, divided
⅓ cup tapioca pearls 2. Place the remaining water, half of the pineapple, tapioca pearls,
honey, coconut cream, and lime zest/juice into the bowl and stir briefly to
3 tablespoons honey combine.
⅔ cup thick coconut cream
Zest and juice of 1 lime
NJOVUFT8IFOUJNFJTVQ BMMPXUIFQSFTTVSFUPSFMFBTFOBUVSBMMZ
Fresh cherries, for serving (optional)
4. 4UJSUIFQVEEJOHUIPSPVHIMZTPUIBUBMMUIFJOHSFEJFOUTBSFDPNCJOFE8BJUVOUJM
UIFIFBUQSPPGCPXMJTDPPMFOPVHIUPIBOEMFXJUIFBTF BOEUIFOUBLFJUPVU
5. %JTUSJCVUFUIF remaining pineapple between serving bowls or jars. Ladle the

cooked pudding on top, and allow to cool completely. Store in the fridge, and
serve chilled. Top with fresh cherries, if desired.

exTras
$PDPOVU:PHVSU..................................................................................... 162
This recipe is 100% AIP elimination-phase friendly, but requires
the 7-in-1 Instant Pot® with the yogurt function.
i#PJMFE&HHT ......................................................................................... 163

This recipe is for the *reintroduction phase of the AIP and can also be used
to make eggs quickly for your family.
#POF#SPUI8IJUF3JDF
This recipe is also for the *reintroduction phase of the AIP. White rice is the
one grain that many people in the paleo community embrace. This recipe
adds bone broth for nutrient-density and healthy fat to moderate the blood
sugar impact. For more information on the pros and cons of white rice,
read this article: What’s Up With White Rice?
Congee (Rice Porridge)........................................................................ 165

This recipe also features white rice and is therefore one to postpone until
*reintroductions. Congee is considered a healing food in traditional Chinese
medicine, adding bone broth, healthy fats, meat and vegetables, turning the
rice into a full meal.
aiP r e i n T r o d u C T i o n s
When it comes to food, the AIP has an elimination phase and a reintroduction
phase.
Many people make the mistake of thinking the elimination phase lasts forever. It doesn’t.
When you see clear improvement in your autoimmune symptoms,
you can begin a careful reintroduction process where you test each food to
see how your body reacts. This is how you personalize the AIP for you.
For guidance on doing food reintroductions correctly, please read the ebook, Reintroducing
Foods on the Paleo Autoimmune Protocol.

CoConuT YogurT
by Laura Vein of Sweet Treats t Yields 4 cups
AIP yogurt couldn’t be easier with this two-ingredient recipe.
Start the recipe at bedtime so your Instant Pot® isn’t tied up during the day.
2 capsules of multi-strain high power probiotics 1. Empty one probiotic capsuleJOUPBXJEFNPVUIRVBSUTJ[FE.BTPOKBS
3FQFBUXJUIBTFDPOEDBQTVMFBOEBTFDPOEKBS%JWJEFUIFARoy-D coconut
33.8 ounce carton AROY-D® coconut cream
cream FWFOMZCFUXFFOUIFKBST$BQUIFKBSTXJUITUFSJMFMJETBOETIBLFXFMMUP
combine. Remove the lids.
2. 1MBDFCPUIKBST XJUIPVUUIFJSMJET JOUPUIF*OTUBOU1PU¥JO1SFTTVSF$PPLFS

$MPTFBOEMPDLUIFMJE1SFTTUIFyogURT button and increase the time to 12 hours.
The display will count up on this function.
3. "ęFSUJNFJTVQ SFNPWFUIFKBST3FGSJHFSBUF VODPWFSFE GPSBUMFBTUBEEJUJPOBM

hours before consuming.
noTes:
tćJTSFDJQFXBTUFTUFEVTJOH9ZNPHFO¥1SPCJP.BY%'QSPCJPUJDDBQTVMFTUIBUDPOUBJOCJMMJPO$'6TQFSDBQTVMFBOE
3FOFX-JGF¥6MUJNBUF'MPSB1SPCJPUJDDBQTVMFTUIBUDPOUBJOCJMMJPOMJWFDVMUVSFTQFSDBQTVMF4JNJMBSNVMUJTUSBJOQSPCJPUJDT
TIPVMEXPSLIPXFWFSTPJMCBTFEQSPCJPUJDT MJLF1SFTDSJQU"TTJTU BSFOPUSFDPNNFOEFE
tćFZPHVSUNBZTFQBSBUFJOUPNPSFTPMJEZPHVSUBUUIFUPQBOEXIBUMPPLTMJLFXBUFSBUUIFCPUUPN4DPPQPČUIFUPQMBZFSGPSB
UIJDLFSQSPEVDU PSNJYUIFUXPUPHFUIFSGPSBNPSFMJRVJEZQSPEVDU
t$PDPOVUDSFBNNBZWBSZJODPOTJTUFODZGSPNDBSUPOUPDBSUPO0DDBTJPOBMMZBCBUDIPGZPHVSUNBZDPNFPVUNPSFMJRVJEUIBO
TPMJEćJOOFSDPOTJTUFODZZPHVSUXPSLTXFMMGPSTBVDFTPSTBMBEESFTTJOHT
The Paleo aIP InsTanT PoT® Cookbook : exTras 162

TRo
ReIn IPe
ReClUsIve)
(exC
"boiled" eggs
by Eileen Laird of Phoenix Helix t Yield varies
Fast, easy to peel and cooked your way!
1 cup water 1. Pour the waterJOUPUIF*OTUBOU1PU¥BOEQMBDFUIFTUFBNJOHSBDLJOTJEF4FUUIF

eggsPOUPQPGUIFSBDL:PVDBODPPLPOFFHHBUBUJNF PSBTNBOZBTXJMMĕU
Extra-large eggs
NJOVUFTGPSIBSECPJMFE NJOVUFTGPSNFEJVNCPJMFEBOENJOVUFTGPSTPę
CPJMFE0ODFUJNFJTVQ RVJDLSFMFBTFUIFQSFTTVSF VTJOHUIFJOTUSVDUJPOTPO
QBHF).
3. 6TFUPOHTUPUSBOTGFSUIFFHHTUPBCPXMPGJDFXBUFS-FUUIFNDPPMGPSNJOVUF
and then peel under cool running water.
noTes:
t:PVDBOVTFPUIFSTJ[FTPGFHHTXJUIUIJT
SFDJQFBTXFMM"MPUPGVTFBUGBSNGSFTI
eggs of varying sizes.
t'PSZPVSSFGFSFODF BOFYUSBMBSHFFHH
averages 2.25 ounces, and this recipe was
written with that in mind.
t*GZPVSFHHTBSFCJHHFSPSTNBMMFS ZPVDBO
FJUIFSSFEVDFPSJODSFBTFUIFDPPLJOH
times by 1 minute.

TRo
ReIn IPe
ReClUsIve)
(exC
bone broTh WhiTe riCe
by Eileen Laird of Phoenix Helix t Yields 4 servings
The one grain many people in the paleo community choose to reintroduce,
prepared in the most nutritious way possible.
1 cup white rice
1. Rinse the rice in a large bowl of cool water. Stir well and strain. Continue to
1¼ cups bone broth rinse until the water is no longer cloudy.
1 tablespoon fat of choice
(coconut oil, lard, duck fat, etc.) 2. Add the broth, fat, and salt to the Instant Pot®, along with the rinsed rice.
Stir to blend.
3. $MPTFBOEMPDLUIFMJE1SFTTUIFRICeCVUUPO XIJDIXJMMDPPLJUBUMPXQSFTTVSFGPS
NJOVUFT0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZGPSNJOVUFT
ćFO RVJDLSFMFBTFBOZSFNBJOJOHQSFTTVSF VTJOHUIFJOTUSVDUJPOTPOQBHF).
4. 4UJSUIFSJDFXJUIBGPSLBOETFSWF
noTes:
tćJTJTNVDIMFTTXBUFSUIBOBUSBEJUJPOBMTUPWFUPQDPPLJOHNFUIPEGPSSFBTPOT
(1) Rinsing the rice adds some water.

ćF*OTUBOU1PU¥EPFTOUSFMFBTFBOZMJRVJEXIJMFDPPLJOH TPUIFSJDFJTBCMFUPBCTPSCJUBMM
tćJTJTBiTUBSUFSwSFDJQFGPSDPPLJOHXIJUFSJDFUPZPVSQFSTPOBMQSFGFSFODF*GUIFSJDFJTUPPTPęGPSZPVSUBTUFT SFEVDFUIFMJRVJE
UPDVQ*GJUTUPPDIFXZGPSZPVSUBTUFT JODSFBTFUIFMJRVJECZBOPUIFSDVQ"MTP GFFMGSFFUPEPVCMFPSUSJQMFUIJTSFDJQF

TRo
ReIn e
ReC
IP C o n g e e (r i C e P o r r i d g e )
Congee is a special long-cooked rice dish that is a traditional healing food in Chinese Medicine.
It is cooked in broth with your choice of aromatics and meat for a complete meal.
1 tablespoon lard or fat of choice 1. Press the sAUTé button on the Instant Pot® and ADJUsTIFBUUP.PSF.FMU
the fat and add the celery, turnip, radishes, and shallot/onion$PPLBCPVU
3 stalks celery, thinly sliced
NJOVUFT VOUJMTPęBOEGSBHSBOUCAnCel the sauté function.
1 small turnip, peeled and diced
2 to 3 radishes, diced 2. Add the ground chicken or pork, salt, ginger, and the rinsed rice and stir
to combine with the aromatics. Pour in broth.
1 large shallot or small onion, diced
1 pound of ground chicken or ground pork, raw. 3. $MPTFBOEMPDLUIFMJE1SFTTUIFPoRRIDge button. Set time for 20 minutes.
(May also use shredded cooked chicken or pork.) 0ODFUJNFJTVQ BMMPXQSFTTVSFUPSFMFBTFOBUVSBMMZ
½ to 1 tablespoon coarse unrefined salt
(for salted broth, use less) 4. 4UJSUIFDPPLFEDPOHFFBOECSFBLVQBOZMBSHFDIVOLTPGNFBUUIBUDPPLFEUPHFUIFS
Stir in the cabbageӿJUXJMMXJMUEPXOBOEDPPLFOPVHIGSPNUIFSFTJEVBMIFBU
1 to 2 tablespoons grated fresh ginger in the pot.
1 to 1½ cups short grain or sushi rice,
rinsed and drained repeatedly until water is clear 5. Serve with a garnish of sliced green onions and a splash of coconut aminos
6 to 10 cups chicken bone broth and/or fish sauce, to taste. Keeps well in the fridge for up to 5 days. Reheat in
a pot on the stovetop.
2 to 4 cups shredded cabbage
Green onions, to garnish noTe:
Coconut aminos and/or fish sauce, to taste tćFXJEFSBOHFPGCSPUIJTUPBMMPXZPVUPDIPPTFZPVSEFTJSFEDPOTJTUFODZ
6TFMFTTGPSBUIJDL SJDIDPOHFF BOENPSFGPSBXBUFSZ NPSFTPVQMJLFEJTI
*QFSTPOBMMZQSFGFSBSBUJPPGBCPVUDVQTXBUFSUPDVQTSJDF

sPeCial dieT modifiCaTions
-PX'0%."1.PEJĕDBUJPOT
("144$%.PEJĕDBUJPOT
$PDPOVU'SFF.PEJĕDBUJPOT
s P e C i a l d i e T m o d i f i C aT i o n s n o T e :
While most people do well on the regular autoimmune protocol,
some people have extra dietary restrictions. The following pages include
recipe modifications for the most common ones. only follow these modifications
if you have specifically been prescribed to do so. For optimal nutrition we
want to eat the least restricted diet possible.
loW-fodmaP modifiCaTions
compiled by Petra Chambers-Sinclair of petra8paleo
The FollowIng ReCIPes ARe low-FoDmAP As wRITTen:
Vegetables
t3PTFNBSZ#BDPO#SBJTFE$BCCBHFoEPOPUVTF4BWPZDBCCBHF PUIFSDBCCBHFJTĕOF
t"TJBO*OTQJSFE$SFBNZ$BSSPU(JOHFS4PVQ
Poultry
t'BMM0ČUIF#POF8IPMF$IJDLFO
t2VJDL&BTZ4ISFEEFE$IJDLFO
t.BQMF-JNF4ISFEEFE$IJDLFO
Meat
t-PX'0%."1#FFG4UFX
t,BMVB1PSL
Seafood
t5VSNFSJD$PDPOVU.VTTFMTXJUI7FHFUBCMF/PPEMFT
t4UFBNFE$SBC
t4BMNPOXJUI5BSSBHPO$BSSPU1VSÏF
Offal
t%VDL(J[[BSET$POĕU
t0SBOHF$JOOBNPO)FBSU4UFX
The FollowIng ReCIPes ARe eAsIly moDIFIeD:

Broths
t#BTJD#POF#SPUI7BSJBUJPOToPNJUPOJPOBOEDFMFSZ
t'JTI#POF#SPUIoPNJUPOJPOBOEDFMFSZ
t$IJDLFO'FFU#SPUIoPNJUPOJPO HBSMJD BOEDFMFSZ
Sauces + Condiments
t$BVMJGSFEPTBVDFoNBLFJUBHSFFOTBVDFCZTVCTUJUVUJOHCSPDDPMJGPSDBVMJĘPXFSPNJUPOJPO
t(SBWZoNBLFJUBHSFFOTBVDFCZTVCTUJUVUJOHCSPDDPMJGPSDBVMJĘPXFSPNJUHBSMJD
t4USBXCFSSZ3IVCBSC$PNQPUFPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
Vegetables
t-FNPOZ(BSMJD#PL$IPZoPNJUHBSMJD
t/JHIUTIBEF'SFF$BQPOBUBoPNJUPOJPOBOEDFMFSZ
t4NPUIFSFE0LSBoPNJUPOJPO
t.PGPOHPoPNJUPOJPOBOEHBSMJD
t)POFZ)FSCFE$BSSPUT1BSTOJQToPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
ti#BLFEw4XFFU1PUBUPFToTVCTUJUVUFZBNTGPSUIFTXFFUQPUBUPFT
t.BTIFE4XFFU1PUBUPFToTVCTUJUVUFZBNTGPSUIFTXFFUQPUBUPFT
t%JMM.BTIoPNJUDBVMJĘPXFSBOETVCTUJUVUFCSPDDPMJPNJUHBSMJD
t$SFBNZ3PPU7FHHJF$VSSZ4PVQoPNJUPOJPO HBSMJD BOEPOJPOHSBOVMFT
t$SFBNZ,BCPDIB4RVBTI4PVQoPNJUPOJPO HBSMJD POJPOQPXEFS BOEHBSMJDQPXEFS
Poultry
t4QJDZ$IJDLFO8JOHToPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQPNJUHBSMJD
t-FNPO(SFFL$IJDLFOXJUI3VUBCBHB1VSÏFoPNJUPOJPOBOEHBSMJD
t*UBMJBO$IJDLFO4UFXoPNJUPOJPOBOEHBSMJD
t$PDPOVU$VSSJFE$IJDLFOoPNJUPOJPO HBSMJD BOENVTISPPNT
t8IJUF$IJDLFO$IJMJoPNJUPOJPOBOEHBSMJDPNJUBWPDBEPBOETVCTUJUVUFDIPQQFEQBSTMFZPSDJMBOUSPGPSUIFHBSOJTI
t1BQBZB1PBDIFE8IPMF$IJDLFOoPNJUHBSMJDQPXEFS
t-FNPOHSBTT(JOHFS$IJDLFO;PPEMF4PVQoPNJUBWPDBEPHBSOJTI
t$SFBNZ#VUUFSOVU$IJDLFO4PVQoPNJUPOJPOBOEHBSMJDPNJUTIFSSZBOETVCTUJUVUFBESZXJOFTVCTUJUVUF,BCPDIBTRVBTI
GPSUIFCVUUFSOVUTRVBTI
t$IJDLFO0LSB4UFXXJUI1MBOUBJO%VNQMJOHToPNJUPOJPO HBSMJD BOEDFMFSZ
t5VSLFZ(SBWZoPNJUPOJPO HBSMJD BOEDFMFSZ
t4BHF3VCCFE5VSLFZćJHIToPNJUPOJPO
The Paleo aIP InsTanT PoT® Cookbook : reCIPe modIfICaTIons 167
loW-fodmaP modifiCaTions
compiled by Petra Chambers-Sinclair of petra8paleo
The FollowIng ReCIPes ARe eAsIly moDIFIeD: (ConTInUeD)
Meat
t$BSJCCFBO4QJDFE4ISFEEFE#FFGoPNJUHBSMJDQPXEFS
t*UBMJBO#FFGoPNJUHBSMJD HBSMJDQPXEFS BOEPOJPOQPXEFS
t7BDB'SJUBoPNJUPOJPOBOEHBSMJD
t5FSJZBLJ(BSMJD#FFGoPNJUHBSMJDPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
t#FFG#PVSHVJHOPOoPNJUPOJPOBOEHBSMJDPNJUTXFFUQPUBUPFTBOETVCTUJUVUFZBNT
t.PSPDDBO4UFXoPNJUPOJPO HBSMJD BQSJDPUTBOESBJTJOTDIPPTFQBSTOJQT DBSSPUT PSZBNTGPSUIFWFHFUBCMFT
t1MBOUBJO#FFG4UFXoPNJUBSSPXSPPUBOETVCTUJUVUFUBQJPDBTUBSDIPNJUQVNQLJOQVSÏFBOETVCTUJUVUF,BCPDIBTRVBTI
purée; omit garlic, onion, and celery
t#FFG4IBOL7FHFUBCMF4PVQoPNJUHBSMJD POJPO BOEDFMFSZEPOPUVTF4BWPZDBCCBHF PUIFSDBCCBHFJTĕOF
t#SBJTFE$IVDL3PBTUXJUI(BSMJD3PTFNBSZoPNJUPOJPOBOEHBSMJD
t4JNQMF'SFODI/BWBSJO-BNC4UFXoPNJUPOJPOBOEHBSMJD
t-BNC4UFXXJUI#VUUFSOVU(JOHFSoPNJUPOJPOBOEDFMFSZTVCTUJUVUF,BCPDIBGPSUIFCVUUFSOVUTRVBTI
t$BSJCCFBO1MBOUBJO-BNC4UFXoPNJUHBSMJD
t3PTFNBSZ$VSSJFE3BDLPG-BNCoPNJUDFMFSZBOEHBSMJDTVCTUJUVUF,BCPDIBGPSUIFCVUUFSOVUTRVBTI
t$BSPMJOB4UZMF##21PSLoPNJUPOJPOQPXEFS HBSMJDQPXEFS POJPO BOEHBSMJDPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
t"TJBO1VMMFE1PSLoPNJUPOJPOBOEHBSMJDPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
t$VCBO-FDIØO"TBEPoPNJUHBSMJDBOEPOJPO
t1JOFBQQMF(JOHFS1PSLoPNJUHBSMJDBOEPOJPO
t)POH4IBP3PVoPNJUTIFSSZBOETVCTUJUVUFBESZXJOFPNJUNPMBTTFT
t1PSL7JOEBMPPoPNJUPOJPOBOEHBSMJDPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQ
t)BN4NPUIFSFE$BKVO(SFFOToPNJUPOJPOBOEHBSMJD
t.BQMF5BNBSJOE#BCZ#BDL1PSL3JCToPNJUHBSMJDQPXEFS
t4XFFU4PVS3BCCJU"HSPEPMDFoPNJUPOJPO HBSMJD DFMFSZ BOESBJTJOTTVCTUJUVUFUBQJPDBTUBSDIGPSUIFBSSPXSPPU
t7FOJTPO4UFXXJUI3PPU7FHFUBCMFToPNJUPOJPOPNJUDBTTBWBĘPVSBOETVCTUJUVUFQMBOUBJOĘPVS
Seafood
t4UFBNFE.VTTFMTJO$PDPOVU(BSMJD4BVDFoPNJUHBSMJD
t$BMBNBSJ1SBXO-BLTBXJUI#BTJM;PPEMFToPNJUHBSMJDBOEDFMFSZPOMZVTFUIFHSFFOQBSUPGUIFMFFLT
t4ISJNQ&UPVČÏFoPNJUDBTTBWBĘPVSBOETVCTUJUVUFQMBOUBJOĘPVSPNJUPOJPO DFMFSZ BOEHBSMJDVTFPOMZUIFHSFFOQBSUPG
the green onions
t-FFL4ISJNQ3JTPUUPoVTFPOMZUIFHSFFOQBSUPGUIFMFFLTPNJUBSSPXSPPUBOETVCTUJUVUFUBQJPDBTUBSDIPNJUOVUSJUJPOBMZFBTU
t'JTI5BDPToPNJUHBSMJDQPXEFSBOEBWPDBEP
t&O1BQJMMPUF$JMBOUSP-JNF4BMNPOoPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQPNJUHBSMJDBOEVTFPOMZUIFHSFFOQBSUPGUIF
green onions
t4BMNPO4XFFU1PUBUP$IPXEFSoPNJUPOJPOBOEHBSMJDQPXEFSTVCTUJUVUFZBNTGPSUIFTXFFUQPUBUPFT
t4NPLFE'JTI$IPXEFSoPNJUPOJPO HBSMJD BOEDFMFSZTVCTUJUVUFZBNTGPSUIFTXFFUQPUBUPFT
t$SFBNZ4QJOBDIXJUI)BMJCVUoPNJUOVUSJUJPOBMZFBTU
Offal
t4UFBL,JEOFZ4UFXoDIPPTFQMBOUBJOĘPVSPNJUPOJPO DFMFSZBOEHBSMJD
t0YUBJM$PMMBSE(SFFOToPNJUHBSMJD
t5POHVF5BDPToPNJUHBSMJDBOEPOJPODIPPTFMFUUVDFMFBGPSQMBOUBJOXSBQTGPSTFSWJOH OPUDBTTBWBUPSUJMMBTPSDPDPOVU
wraps; omit avocado
t#FFG)FBSUXJUI(PMEFO0OJPOT$BSSPUToPNJUPOJPOBOEHBSMJD
t#SJMMJBOU#SBJTFE#FFG$IFFLToVTFPOMZUIFHSFFOQBSUPGUIFMFFLTPNJUDFMFSZBOEHBSMJD
Dessert
t4XFFU1PUBUP%FMJHIUoTVCTUJUVUFZBNTGPSUIFTXFFUQPUBUPFTPNJUEBUFT
t1JOB$PMBEB5BQJPDB1VEEJOHoPNJUIPOFZBOETVCTUJUVUFNBQMFTZSVQPNJUDIFSSJFTBOETVCTUJUVUFCMVFCFSSJFT
strawberries or raspberries
This list is based on current research by Monash University in Australia, acknowledged as

the top experts in this field. For more information on a Low-FODMAP AIP Diet, click here.

gaPs/sCd modifiCaTions
compiled by Kate Jay of Healing Family Eats
The FollowIng ReCIPes ARe gAPs/sCD-FRIenDly As wRITTen:
Broths Meat
t#BTJD#POF#SPUI"MM7BSJBUJPOT t$BSJCCFBO4QJDFE4ISFEEFE#FFG
t'JTI#POF#SPUI t*UBMJBO#FFG
t$IJDLFO'FFU#SPUI t7BDB'SJUB
Sauces + Condiments t3PTFNBSZ(BSMJD4IPSU3JCT
t$IFSSZ3IVCBSC,FUDIVQ t#FFG4UFX8JUI1VNQLJO$IFSSJFTCFTVSFUPVTFB
t.BSJOBSB4BVDF pure aged balsamic (at least 10 years old)
t#PMPHOFTF4BVDF t-PX'0%."1#FFG4UFX
t$BVMJ'SFEP4BVDF t(BSMJD)FSC#FFG4IBOLT
t(SBWZ t4QJDFE$SBOCFSSZ1PU3PBTU
t1FBS1SVOF$IVUOFZVTFEBUFQBTUF OPUNVTDPWBEP t#SBJTFE$IVDL3PBTU8JUI(BSMJD3PTFNBSZ
t'JH+BN t4XFEJTI.FBUCBMMT.VTISPPN(SBWZJGNBLJOH
t"QQMFTBVDF substitution for coconut aminos, be sure to use a pure
t4USBXCFSSZ3IVCBSC$PNQPUF aged balsamic (at least 10 years old)
t4JNQMF'SFODI/BWBSJO-BNC4UFX
Vegetables t-BNC5BHJOF8JUI0SBOHF1SVOFT
t-FNPO"TQBSBHVT t#BMTBNJD-BNC4UFXCFTVSFUPVTFBQVSFBHFE
t"SUJDIPLFTXJUI-FNPO5BSSBHPO%JQQJOH4BVDF balsamic (at least 10 years old)
t3PTFNBSZ#BDPO#SBJTFE$BCCBHF t-BNC4UFX8JUI#VUUFSOVU(JOHFS
t5VSOJQ(SFFOTXJUI5PBTUFE$PDPOVU4BVDF t"QQMF0OJPO4UFXFE-BNC
t-FNPOZ(BSMJD#PL$IPZ t3PTFNBSZ$VSSJFE3BDL0G-BNC
t$BVMJĘPXFSi3JDFw'SJFE3JDF7FSTJPO t-BNC4IBOLT8JUI(JOHFS'JHT
t2VJDL4QBHIFUUJ4RVBTI t"TJBO1VMMFE1PSL
t#VUUFSOVU"QQMF.BTI t$VCBO-FDIØO"TBEP
t(PMEFO#FFU$BSBNFMJ[FE-FFL4PVQ t1JOFBQQMF(JOHFS1PSL
t$SFBNZ3PPU7FHHJF$VSSZ4PVQEPOUVTFTXFFU t,BMVB1PSL
potato as an optional substitution t1PSL7JOEBMPP
t$SFBNZ,BCPDIB4RVBTI4PVQ t)BN4NPUIFSFE$BKVO(SFFOT
tćZNF4DFOUFE'FOOFM"TQBSBHVT4PVQ
t2VJDL0OJPO4PVQCFTVSFUPVTFBQVSFBHFE Seafood
balsamic (at least 10 years old) t4UFBNFE.VTTFMTJO$PDPOVU(BSMJD4BVDF
t+BNCBMBZB
Poultry t4UFBNFE$SBC
t'BMM0ČUIF#POF8IPMF$IJDLFO t$BMBNBSJ1SBXO-BLTB8JUI#BTJM;PPEMFT
t2VJDL&BTZ4ISFEEFE$IJDLFO t'JTI5BDPT
t4QJDZ$IJDLFO8JOHT t&O1BQJMMPUF$JMBOUSP-JNF4BMNPO
t-FNPO"TQBSBHVT$IJDLFO t4BMNPOXJUI5BSSBHPO$BSSPU1VSÏF
t-FNPO(SFFL$IJDLFO8JUI3VUBCBHB1VSÏF
t*UBMJBO$IJDLFO4UFX Offal
t4XFFU4PVS$IJDLFO t%VDL(J[[BSET$POĕU
t$IJDLFO'FOOFM1FBS4UVČFE4RVBTI t0YUBJM$PMMBSE(SFFOT
t1BQBZB1PBDIFE8IPMF$IJDLFO t5POHVF5BDPToDIPPTFMFUUVDFMFBGPSDPDPOVUXSBQT
t-FNPOHSBTT(JOHFS$IJDLFO;PPEMF4PVQ for serving, not cassava tortillas or plantain wraps
t$SFBNZ#VUUFSOVU$IJDLFO4PVQ t#FFG)FBSUXJUI(PMEFO0OJPOT$BSSPUT
t4ISFEEFE$IJDLFO*O2VJDL/PNBUP4BVDF t0SBOHF$JOOBNPO)FBSU4UFX
t(BSMJD5VSNFSJD$IJDLFO t#SJMMJBOU#SBJTFE#FFG$IFFLT
t5VSLFZ(SBWZEPOPUVTFPQUJPOBMUBQJPDBTUBSDI t$IJDLFO-JWFS1ÉUÏ
t4BHF3VCCFE5VSLFZćJHIT Extras
t$PDPOVU:PHVSU
ti#PJMFEw&HHT

gaPs/sCd modifiCaTions
compiled by Kate Jay of Healing Family Eats

Sauces + Condiments
t$SBOCFSSZ##24BVDFoPNJUNPMBTTFT
t'SFTI"QSJDPU$IVUOFZoPNJUDPDPOVUTVHBSBOETVCTUJUVUFIPOFZ
t#BDPO0SBOHF$IFSSZ+BNoPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
Vegetables
t/JHIUTIBEF'SFF$BQPOBUBoPNJUNVTDPWBEPTVHBSBOETVCTUJUVUFIPOFZ
t)POFZ)FSCFE$BSSPUT1BSTOJQToPNJUQBSTOJQTBOEEPVCMFDBSSPUTJOTUFBE
t%JMM.BTIoPNJUQBSTOJQBOETVCTUJUVUFSVUBCBHBPSDFMFSJBD
t"TJBO*OTQJSFE$SFBNZ$BSSPU(JOHFS4PVQoPNJUQBSTOJQTBOETVCTUJUVUFFYUSBDBSSPUT
t$MBTTJD3VTTJBO#PSTDIUoPNJUTXFFUQPUBUPFTBOETVCTUJUVUFUVSOJQT
Poultry
t$PDPOVU$VSSJFE$IJDLFOoPNJUQBSTOJQTBOETVCTUJUVUFSVUBCBHB
t$SBOCFSSZ"QQMF$IJDLFOXJUI$BCCBHFoPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
t1JOFBQQMF.BOHP$IJDLFOćJHIToPNJUBSSPXSPPU BMUIPVHIOPUFTBVDFXJMMOPUCFBDPBUJOHDPOTJTUFODZ
t8IJUF$IJDLFO$IJMJoPNJUBSSPXSPPU BMUIPVHIOPUFTBVDFXJMMOPUCFBDPBUJOHDPOTJTUFODZ
t*UBMJBO8FEEJOH4PVQoPNJUOVUSJUJPOBMZFBTU
t.BQMF-JNF4ISFEEFE$IJDLFOoPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
t##21VMMFE$IJDLFOoCFTVSFUPVTFBQVSFBHFECBMTBNJD BUMFBTUZFBSTPME
PNJUNPMBTTFTBOEPQUJPOBMMZBEEBMJUUMF
honey, to taste
Meat
t$IJMJoPNJUTXFFUQPUBUPBOETVCTUJUVUFCVUUFSOVUTRVBTIPSSVUBCBHB
t5FSJZBLJ(BSMJD#FFGoPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
t#FFG#PVSHVJHOPOoPNJUTXFFUQPUBUPFTBOETVCTUJUVUFSVUBCBHBPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
t.PSPDDBO4UFXoEPOPUVTFQBSTOJQTPSTXFFUQPUBUP DBOVTFSVUBCBHB DBSSPUTBOETRVBTI
t#FFG4IBOL7FHFUBCMF4PVQoPNJUQBSTOJQBOETVCTUJUVUFBOFYUSBDVQUVSOJQ
t-BNC"QSJDPU$VSSZoPNJUTXFFUQPUBUPBOETVCTUJUVUFCVUUFSOVUTRVBTIPSSVUBCBHB
t$BSPMJOB4UZMF##21PSLoPNJUDPDPOVUTVHBSBOEEPOPUVTFNBQMFTZSVQ VTFIPOFZ
t.BQMF#BDPO#BMTBNJD1VMMFE1PSLoCFTVSFUPVTFBQVSFBHFECBMTBNJD BUMFBTUZFBSTPME
PNJUNBQMFTZSVQBOE
substitute honey
t)POH4IBP3PVoPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZPNJUNPMBTTFT
t4UJDLZ1PSL4IPSU3JCT8JUI"QQMFT1SVOFToPNJUNPMBTTFTBOEBSSPXSPPUUBQJPDBTUBSDI BMUIPVHIOPUFTBVDFXJMMOPUCF
a coating consistency
t.BQMF5BNBSJOE#BCZ#BDL1PSL3JCToPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
t7FOJTPO4UFXXJUI3PPU7FHFUBCMFToPNJUDBTTBWBĘPVS
t,PSFBO##2#JTPO.FBUCBMMToNFBUCBMMTVTFDPDPOVUĘPVSBOEOPUQMBOUBJOĘPVSTBVDFVTFIPOFZBOEOPUDPDPOVU
nectar; omit molasses
t4XFFU4PVS3BCCJU"HSPEPMDFoPNJUNVTDPWBEPTVHBSBOETVCTUJUVUFIPOFZPNJUBSSPXSPPUUBQJPDBTUBSDICVUOPUFUIF
sauce will not be a coating consistency
Seafood
t5VSNFSJD$PDPOVU.VTTFMTXJUI7FHFUBCMF/PPEMFToPNJUQBSTOJQTBOETVCTUJUVUFSVUBCBHB DFMFSJBDPSBEEJUJPOBMDBSSPUT
tćBJ4FBGPPE$VSSZoPNJUDPDPOVUTVHBSBOETVCTUJUVUFIPOFZ
t4BMNPO4XFFU1PUBUP$IPXEFSoPNJUTXFFUQPUBUPFTBOETVCTUJUVUFSVUBCBHBPSDFMFSJBD
t$SFBNZ4QJOBDIXJUI)BMJCVUoPNJUOVUSJUJPOBMZFBTU
Dessert
t1PNFHSBOBUF1PBDIFE1FBSToPNJUUPBTUFEUJHFSOVUT
t.BQMF#BDPO(JOHFS1PBDIFE1FBSToPNJUNBQMFTZSVQBOETVCTUJUVUFIPOFZ
For more information on the GAPS/SCD Diets,

here’s an overview, and here’s the GAPS yes/no list.

CoConuT-free modifiCaTions
compiled by Erin of Enjoying this Journey
The FollowIng ReCIPes ARe CoConUT-FRee As wRITTen:
Broths Meat
t#BTJD#POF#SPUI"MM7BSJBUJPOT t$BSJCCFBO4QJDFE4ISFEEFE#FFG
t'JTI#POF#SPUI t*UBMJBO#FFG
t$IJDLFO'FFU#SPUI t7BDB'SJUB
Sauces + Condiments t3PTFNBSZ(BSMJD4IPSU3JCT
t$IFSSZ3IVCBSC,FUDIVQ t4QFFEZ$IJMJ
t.BSJOBSB4BVDF t#FFG#PVSHVJHOPO
t#PMPHOFTF4BVDF t.PSPDDBO4UFX
t(SBWZ t1MBOUBJO#FFG4UFX
t1FBS1SVOF$IVUOFZ t-PX'0%."1#FFG4UFX
t'JH+BN t#FFG4IBOL7FHFUBCMF4PVQ
t#BDPO0SBOHF$IFSSZ+BN t4QJDFE$SBOCFSSZ1PU3PBTU
t"QQMFTBVDF t4JNQMF'SFODI/BWBSJO-BNC4UFX
t4USBXCFSSZ3IVCBSC$PNQPUF t-BNC5BHJOFXJUI0SBOHF1SVOFT
t#BMTBNJD-BNC4UFX
Vegetables t"QQMF0OJPO4UFXFE-BNC
t-FNPO"TQBSBHVT t3PTFNBSZ$VSSJFE3BDLPG-BNC
t"SUJDIPLFTXJUI-FNPO5BSSBHPO%JQQJOH4BVDF t$VCBO-FDIØO"TBEP .BSJOBUFE1PSL
t3PTFNBSZ#BDPO#SBJTFE$BCCBHF t.BQMF#BDPO#BMTBNJD1VMMFE1PSL
t-FNPOZ(BSMJD#PL$IPZ t1JOFBQQMF(JOHFS1PSL
t/JHIUTIBEF'SFF$BQPOBUB t,BMVB1PSL
t4NPUIFSFE0LSB t1PSL7JOEBMPP
t$BVMJĘPXFSi3JDFw t)BN4NPUIFSFE$BKVO(SFFOT
t2VJDL4QBHIFUUJ4RVBTI t4UJDLZ1PSL4IPSU3JCTXJUI"QQMFT1SVOFT
t.PGPOHP t.BQMF5BNBSJOE#BCZ#BDL1PSL3JCT
t)POFZ)FSCFE$BSSPUTBOE1BSTOJQT t#JTPO.FBUCBMMTXJUI$IFSSZ$BSPC4BVDF
ti#BLFEw4XFFU1PUBUPFT t4XFFU4PVS3BCCJU"HSPEPMDF
t%JMM.BTI
t$SFBNZ3PPU7FHHJF$VSSZ4PVQ Seafood
tćZNF4DFOUFE'FOOFM"TQBSBHVT4PVQ t+BNCBMBZB
t2VJDL0OJPO4PVQ t4UFBNFE$SBC
t-FFL4ISJNQ3JTPUUP
Poultry t'JTI5BDPT
t'BMM0ČUIF#POF8IPMF$IJDLFO t4BMNPOXJUI5BSSBHPO$BSSPU1VSÏF
t2VJDL&BTZ4ISFEEFE$IJDLFO t4BMNPO4XFFU1PUBUP$IPXEFS
t4QJDZ$IJDLFO8JOHT
t*UBMJBO$IJDLFO4UFX Offal
t$SBOCFSSZ"QQMF$IJDLFOXJUI$BCCBHF t%VDL(J[[BSET$POĕU
t$IJDLFO'FOOFM1FBS4UVČFE4RVBTI t4UFBL,JEOFZ4UFX
t1BQBZB1PBDIFE8IPMF$IJDLFO t5POHVF5BDPToDIPPTFMFUUVDFMFBG DBTTBWBUPSUJMMBT
t-FNPOHSBTT(JOHFS$IJDLFO;PPEMF4PVQ or plantain wraps for serving
t*UBMJBO8FEEJOH4PVQ t#FFG)FBSUXJUI(PMEFO0OJPOT$BSSPUT
t$SFBNZ#VUUFSOVU$IJDLFO4PVQ t#SJMMJBOU#SBJTFE#FFG$IFFLT
t.BQMF-JNF4ISFEEFE$IJDLFO t$IJDLFO-JWFS1ÉUÏ
t##21VMMFE$IJDLFO Dessert
t$IJDLFO0LSB4UFXXJUI1MBOUBJO%VNQMJOHT t1PNFHSBOBUF1PBDIFE1FBST
t4BHF3VCCFE5VSLFZćJHIT t.BQMF#BDPO(JOHFS1PBDIFE1FBST

CoConuT-free modifiCaTions
compiled by Erin of Enjoying this Journey

Sauces + Condiments
t$BVMJGSFEPTBVDFoPNJUDPDPOVUNJMLBOETVCTUJUVUFUJHFSOVUNJML
t'SFTI"QSJDPU$IVUOFZoPNJUDPDPOVUTVHBSBOETVCTUJUVUFNBQMFTVHBSPSFWBQPSBUFEDBOFKVJDF
Vegetables
t.BTIFE4XFFU1PUBUPFToPNJUDPDPOVUNJMLBOETVCTUJUVUFUJHFSOVUNJML
t$MBTTJD3VTTJBO#PSTDIUoPNJUDPDPOVUZPHVSUHBSOJTI
Poultry
t-FNPO"TQBSBHVT$IJDLFOoPNJUDPDPOVUPJMBOETVCTUJUVUFEVDLGBU BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t-FNPO(SFFL$IJDLFOXJUI3VUBCBHB1VSÏFoPNJUDPDPOVUPJMBOETVCTUJUVUFEVDLGBU BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t.PMF$IJDLFOXJUI#MVFDVNCFS4BMTBoPNJUDPDPOVUĘPVSBOETVCTUJUVUFDBTTBWBĘPVSPSUJHFSOVUĘPVS
t1JOFBQQMF.BOHP$IJDLFOćJHIToPNJUDPDPOVUPJMBOETVCTUJUVUFEVDLGBU BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
omit coconut aminos, possibly using more broth
t4ISFEEFE$IJDLFOJO2VJDL/PNBUP4BVDFoPNJUDPDPOVUNJMLBOETVCTUJUVUFUJHFSOVUNJML
t5VSLFZ(SBWZoPNJUDPDPOVUPJMBOETVCTUJUVUFEVDLGBU BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
Meat
t#FFG4UFXXJUI1VNQLJO$IFSSJFToPNJUDPDPOVUBNJOPT
t6LSBJOJBO#PSTDIUoPNJUDPDPOVUBNJOPT
t(BSMJD)FSC#FFG4IBOLToPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t#SBJTFE$IVDL3PBTUXJUI(BSMJD3PTFNBSZoPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJO
olive oil
t4XFEJTI.FBUCBMMT.VTISPPN(SBWZoPNJUDPDPOVUBNJOPT
t-BNC4UFXXJUI#VUUFSOVU(JOHFSoPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t$BSJCCFBO1MBOUBJO-BNC4UFXoPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t-BNC4IBOLTXJUI(JOHFSBOE'JHToPNJUDPDPOVUBNJOPT
t$BSPMJOB4UZMF##21PSLoPNJUDPDPOVUTVHBSBOETVCTUJUVUFNBQMFTVHBSPSFWBQPSBUFEDBOFKVJDFPNJUDPDPOVUBNJOPT
t)POH4IBP3PV 3FE$PPLFE1PSL
oPNJUDPDPOVUBNJOPT
t,PSFBO##2#JTPO.FBUCBMMToPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJMDIPPTF
honey instead of coconut nectar
t7FOJTPO4UFXXJUI3PPU7FHFUBCMFToPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
omit coconut aminos, adding in more bone broth
Seafood
t4ISJNQ²UPVČÏFoPNJUDPDPOVUBNJOPT
t&O1BQJMMPUF$JMBOUSP-JNF4BMNPOoPNJUDPDPOVUBNJOPT
t$SFBNZ4QJOBDIXJUI)BMJCVUoPNJUDPDPOVUPJMBOETVCTUJUVUFBWPDBEPPJMPSFYUSBWJSHJOPMJWFPJMPNJUDPDPOVUĘPVSBOE
TVCTUJUVUFDBTTBWBĘPVSPSUJHFSOVUĘPVSPNJUDPDPOVUNJMLHBSOJTI
Offal
t0YUBJM$PMMBSE(SFFOToPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
t0SBOHF$JOOBNPO)FBSU4UFXoPNJUDPDPOVUPJMBOETVCTUJUVUFUBMMPX MBSE BWPDBEPPJM PSFYUSBWJSHJOPMJWFPJM
Dessert
ti$IPDPMBUFw$BLFoPNJUDPDPOVUPJMBOETVCTUJUVUFBWPDBEPPJM
For more information, on a Coconut-Free AIP diet, click here.

meeT The auThors
eIleen lAIRD
Eileen Laird is reversing rheumatoid arthritis and blogs at Phoenix Helix. She’s the
driving force behind this cookbook, responsible for vision, coordination, writing,
publication, and herding cats (luckily she loves cats). When she’s not spreading the
word on autoimmune healing, you can find her taking hikes with her husband and
making him sigh while he waits for her to photograph every wildflower she sees. She
contributed the following recipes: Basic Bone Broth + Variations, Spaghetti Squash
with Duck Fat Apple Juice Glaze, Bone Broth White Rice, and “Boiled” Eggs. (Note:
Strict AIP isn't meant to last forever. These last 2 recipes aren’t AIP and are includ-
ed as reintroduction recipes in the “Extras” section.)
lAURA veIn
Laura Vein is reversing interstitial cystitis, fibromyalgia, and suspected celiac
disease. She blogs at Sweet Treats and is a woman of many talents. She did the interior
design, copy editing and some of the food photography for this cookbook. When she’s
not using her creativity at the computer or in the kitchen, she can be found spending
way too much time on Instagram and Pinterest, reading copious amounts of young
adult fiction, wishing for a dachshund puppy, and shopping for food photography
props…though not usually all at the same time. She contributed the following recipes:
Low-FODMAP Beef Stew, Coconut Yogurt, Applesauce, and Pomegranate Poached
Pears.
k AT e J Ay
Kate Jay is reversing hypothyroidism and blogs at Healing Family Eats. She took the
photo featured on our cookbook cover. When not creating and photographing delicious
recipes, she can be found taxi-ing her kids around Vancouver or procrastinating
over whether to wash the dishes or the kitchen floor. She contributed the following
recipes: Thai Seafood Curry with Kelp Noodles, Lamb Tagine with Orange and
Prunes, and Lamb Stew with Butternut and Ginger (which is the recipe featured on
the cover). Kate also compiled the GAPS/SCD Modifications.
The Paleo aIP InsTanT PoT® Cookbook : MeeT The aUThoRs 173
A e R I n vA n D e n b o s C h
Aerin van den Bosch is reversing irritable bowel syndrome and small intestine bacterial
overgrowth. She blogs at Heal Your Kitchen. When not creating delicious recipes, she can
be found enjoying the beautiful Pacific Northwest with her sweet dog Rory and handsome
hubby Craig, who also doubles as her fantastic food photographer. They contributed the
following recipes: Lemongrass and Ginger Chicken Zoodle Soup, and Salmon with Tarragon
Carrot Purée.
AlAenA hAbeR
Alaena Haber is reversing Hashimoto’s disease and blogs at Grazed and Enthused. When
not creating delicious recipes, she can be found snuggling on her couch with her baby and
dog-baby. She contributed the following recipes: Mofongo, Caribbean Spiced Shredded Beef,
Vaca Frita, Maple Bacon Balsamic Pulled Pork, and Maple Tamarind Baby Back Pork Ribs.
A l e x A n D R A R Av e R
Alexandra Raver is reversing Polycystic Ovarian Syndrome and blogs at Don’t Eat the
Spatula. When not creating delicious recipes, she can be found dancing around with her
little girl in her arms, while almost tripping over one of her three cats, and singing along to
her favorite 90’s tunes. She contributed the following recipes: Fresh Apricot Chutney, Golden
Beet and Caramelized Leek Soup, Bison Meatballs with Cherry Carob Sauce, Fall off the
Bone Whole Chicken, and Caribbean Plantain Lamb Stew.
AmAnDA ToRRes
Amanda Torres is reversing hidradenitis suppurativa and blogs at The Curious Coconut.
When not creating delicious recipes, she can be found working in the backyard garden,
playing with her three cats, beating her husband at video games, and relaxing with acupuncture.
She contributed the following recipes: Rosemary Garlic Short Ribs, Cuban Lechón Asado,
Shredded Chicken in Quick Nomato Sauce, Pineapple Ginger Pork, Steak and Kidney
Stew, and Congee. (Note: Congee isn’t AIP and is included as a reintroduction recipe in the
“Extras” section.)
AnDReA wyCkoFF
Andrea Wyckoff is overcoming ankylosing spondylitis and colitis and blogs at Forest and
Fauna. When not creating delicious recipes, she can be found foraging for wild foods in the
woods that surround her house, with her little “wolf pack”. She contributed the following
recipes: Cranberry BBQ Sauce, Creamy Root Veggie Curry Soup, Sweet and Sour Chicken,
and Swedish Meatballs and Mushroom Gravy.
A n g I e A lT & m I C k e y T R e s C o T T
Angie Alt and Mickey Trescott blog together at Autoimmune-Paleo. Angie is reversing
celiac disease, endometriosis and lichen sclerosis. Mickey is reversing celiac and Hashimoto’s
disease. When not creating delicious recipes, Angie can be found trying to learn texting
shorthand fast enough to keep up with her teenage daughter, and Mickey can be found
riding horses or obsessively knitting socks. They contributed the following recipes: Lemony-
Garlic Bok Choy and Coconut Chicken Curry.
AngIe bRAZZAle
Angie Brazzale is reversing chronic systemic inflammation and blogs at Paleomantic.
When not creating delicious recipes, she can be found in the vegetable garden, trying to
persuade the world-champion-team-of-mass-destruction snails to emigrate to a less tasty
abode. She contributed the following recipes: Sweet and Sour Rabbit Agrodolce, Pina
Colada Tapioca Pudding, Pear and Prune Chutney, Sticky Pork Short Ribs with Dissolved
Apple and Prunes, Calamari and Prawn Laksa, and Nightshade-Free Caponata.
b e T h A n y TA P P
Bethany Tapp is reversing spondylarthritis, uveitis and endometriosis. She blogs at
Adventures in Partaking. When not creating delicious recipes, she can be found preparing
to teach kids at her church, or exploring hidden gems of Dubai. She contributed the
following recipes: Honey Herbed Carrots and Parsnips, Lamb and Apricot Curry, Apple
and Onion Stewed Lamb, and Salmon and Sweet Potato Chowder.
CRIsTInA mARIA CURP
Cristina Maria Curp is reversing hidradenitis suppurativa and blogs at The Castaway
Kitchen. When not creating delicious recipes, she can be found chasing waterfalls all
over O’ahu with her boys. She contributed the following recipes: Papaya Poached Whole
Chicken, Chicken and Okra Stew with Plantain Dumplings, Beef and Broccoli Stir Fry, and
Cauli-fredo Sauce.
DoRA sIAh
Dora Siah is reversing Graves’ Disease and blogs at Provincial Paleo. When not creating
delicious recipes, she can be found learning to live a simpler lifestyle with her husband and
children. She contributed the following recipes: Leek and Shrimp Risotto, Hong Shao Rou,
Balsamic Lamb Stew, Turmeric Coconut Mussels with Vegetable Noodles, Creamy Spinach
with Halibut, and Sticky Date Pudding.
emmA kIng
Emma King is reversing rheumatoid arthritis, chronic fatigue, hypothyroidism and chronic
lyme disease. She blogs at The Bacon Mum. When not creating delicious recipes, she can be
found teaching and helping families impacted by autoimmune disease to change the way
they live their lives, one Bacon Kid at a time! She contributed the following recipes: Maple
Lime Shredded Chicken, Spicy Chicken Wings, Steamed Mussels in Coconut Garlic Sauce,
Beef Bourguignon, and Teriyaki Garlic Beef.
eRIn
Erin is reversing psoriasis, psoriatic arthritis, Raynaud’s disease and a sluggish thyroid. She
blogs at Enjoying this Journey. When not creating delicious recipes, she can be found spinning
plates, writing to pen pals, stepping on Legos, and dreaming of her family’s eventual Hobbit
hole. She contributed the following recipes: Strawberry Rhubarb Compote, Quick and Easy
Shredded Chicken, Beef Heart with Golden Onions and Carrots, and Tongue Tacos. Erin
also compiled the Coconut-Free Modifications.
JAIme hARTmAn
Jaime Hartman is reversing Crohn’s disease and blogs at Gutsy By Nature. When not
creating delicious recipes, she can be found traveling the country and working with schools
to improve their literacy instruction, or relaxing at home with her husband and two fur-
babies. She contributed the following recipes: Venison Stew with Root Vegetables, Turkey
and Gravy, Braised Beef Chuck Roast, Lamb Shanks with Ginger and Figs, and Spiced
Cranberry Pot Roast.
Jen eCClesTon
Jen Eccleston is reversing colitis, heart palpitations and leaky gut. She blogs at My Big
Fat Grain Free Life. When not creating delicious recipes, she can be found tending to her
family, selling her wares at her local farmer’s market, sewing, crocheting, and dreaming
about good food. She contributed the following recipes: Creamy Butternut Chicken Soup,
Lemon Greek Chicken with Rutabaga Purée, Italian Wedding Soup, Maple Bacon Gingered
Poached Pears, Carolina Style Pork BBQ, and Bacon Orange Cherry Jam.
JessICA esPInoZA
Jessica Espinoza is reversing Hashimoto’s disease and blogs at Delicious Obsessions. When
not creating delicious recipes, she can be found lying under a tree, dreaming about delicious
recipes. She contributed: Garlic Herb Beef Shanks, Lemon Asparagus Chicken, and Creamy
Kabocha Squash Soup.
JoAnnA FRAnkhAm
Joanna Frankham is reversing hidradenitis suppurativa and adrenal fatigue. She blogs at
JoannaFrankham.com. When not creating delicious recipes, she can be found with her nose
in a good book, preferably while sitting outside in the sun! She contributed the following
recipes: Fish Bone Broth, Smoked Fish Chowder, and Brilliant Braised Beef Cheeks.
kARI owens
Kari Owens is reversing ankylosing spondylitis and hypothyroidism. She blogs at Whole
Life Full Soul. When not creating delicious recipes, she can be found adventuring in
wilderness hiking, deep in a yoga practice, salsa dancing, or home snuggling her cat, Acme.
She contributed the following recipes: Rosemary Bacon Braised Cabbage, Oxtail and
Collard Greens, Bolognese Sauce, Fig Jam, and Italian Chicken Stew.
k AT w o o D s
Kat Woods is reversing chronic Lyme disease and suspected celiac disease. She blogs at
Hope Heal Cook. When not creating delicious recipes, she can be found drawing comics,
laughing loudly, and dancing like no one’s watching, even when they are. She contributed
the following recipes: Artichokes with Lemon Tarragon Dipping Sauce, Turnip Greens with
Toasted Coconut Sauce, Duck Gizzards Confit, Sage Rubbed Turkey Thighs, and Thyme
Scented Fennel and Asparagus Soup.
kRIsTInA RIsolA
Kristina Risola is reversing Hashimoto’s disease, celiac disease, fibromyalgia/CFS, and
endometriosis. She blogs at Food and Sunshine. When not creating delicious recipes, she
can be found health coaching, getting crazy on the hockey rink, eating like a champ, and
laughing with her husband and fur babies. She contributed the following recipes: Pineapple
and Mango Chicken Thighs, Butternut Apple Mash, Italian Beef, Asian Pulled Pork, and
Cauliflower “Rice”.
l e x I h A v e R ly
Lexi Haverly is reversing Hashimoto’s disease and blogs at AYCE to Better Health. When
not creating delicious recipes, she can be found gardening, crafting, rock climbing, or
hiking with her husband. She contributed the following recipes: Chicken Feet Broth, Savory
Mashed White Sweet Potatoes, “Cheesy Spaghetti” and Venison Meatballs, Fish Tacos,
Classic Russian Borscht, and Jambalaya.
loUIse henDon
Louise Hendon is reversing angioedema and blogs at Paleo Flourish Magazine. When not
creating delicious recipes, she can be found eating her way around the world – currently
trying sardines in Portugal. She contributed the following recipes: Steamed Crab and Garlic
Turmeric Chicken.
mARIA kRUmmen-FUsy
Maria Krummen-Fusy is reversing Hashimoto’s disease and suspected celiac disease. She
blogs at Zesty Paleo. For the time being she has chosen not to commit to any permanent
position, and this decision allows her to strike the right balance between personal and
professional life, leaving her time to get back to the kitchen and create delicious recipes! She
contributed: Beef Stew with Pumpkin and Cherries, and Ukrainian Borscht.
m A R T I n e PA R T R I D g e
Martine Partridge is reversing Crohn’s disease and blogs at Eat Heal Thrive. When not
creating delicious recipes, she can be found stocking up on Maldon Sea Salt Flakes, yoga-ing,
and cherishing time with family, friends, and her beloved shih tzu, Henry. She contributed
the following recipes: Pork Vindaloo, En Papillote Cilantro-Lime Salmon, Beef Shank
Vegetable Soup, and Moroccan Stew.
mARy b. lAPP
Mary B. Lapp is reversing rosacea and joint pain and blogs at Simple and Merry. When
not creating delicious recipes, she can be found walking, studying, or helping her clients
find healing. She contributed the following recipes: BBQ Pulled Chicken, Peach Cobbler,
Mashed Sweet Potatoes, and Marinara Sauce.
mIChelle hooveR
Michelle Hoover is reversing Hashimoto’s disease and blogs at Unbound Wellness. When
not creating delicious recipes, she can be found eating parsnips, drinking broth, doing yoga,
and spending too much time on Instagram. She contributed the following recipes: Lemon
Asparagus, Speedy Chili, and Gravy.
PeTRA ChAmbeRs-sInClAIR
Petra Chambers-Sinclair is reversing adrenal fatigue and successfully managing depression
and anxiety without medication, as well as supporting her husband to reverse psoriasis
and psoriatic arthritis. She blogs at petra8paleo. When not creating delicious recipes she
can be found at yoga. She contributed Orange Cinnamon Heart Stew, Chicken Fennel and
Pear Stuffed Acorn Squash, and the Low-FODMAP Modifications.
R A C h A e l b RyA n T
Rachael Bryant is reversing Hashimoto’s disease and blogs at Meatified. When not creating
delicious recipes, she can be found obsessively prop shopping for her food photography,
while simultaneously wondering how her prop stash has already taken over half of her
house. She contributed the following recipes: Chicken Liver Pâté, and Quick Onion Soup.
RebeCCA boUCheR
Rebecca Boucher is reversing lichen sclerosis and eczema. She blogs at Lichen Paleo Loving
AIP. When not creating delicious recipes, she can be found cheering at her son’s hockey
games, driving her daughter to dance practice, or chasing her toddler around! She contributed
the following recipes: Dill Mash, Mini Banana Cream Pies, Mini Pumpkin Pies, Plantain
Beef Stew, and Rosemary Curried Rack of Lamb.
RoRy lInehAn
Rory Linehan is reversing skin rosacea, ocular rosacea, lethargy, and fatigue. He blogs at
The Paleo PI. When not creating delicious recipes, he can be found kicking the football,
hiking, spending time in nature, and cherishing every moment he gets to spend with friends
and family. He contributed the following recipes: “Baked” Sweet Potatoes, and Asian-Inspired
Creamy Carrot and Ginger Soup.
sAmAnThA Jo TeAgUe
Samantha Jo Teague is reversing eczema, fibromyalgia/CFS, and leaky gut. She blogs at
The Unskilled Cavewoman. When not creating delicious recipes, she can be found reorganizing
her storage ware collection (again), painting abstract emotions, snuggling with her amazing
daughter, Elizabeth Jo, and being a crazy cat lady. She contributed the following recipes:
Cherry Rhubarb Ketchup, Mole Chicken with Bluecumber Salsa, Korean BBQ Bison Meatballs,
and Kalua Pork.
sAmAnThA mCClellAn
Samantha McClellan is reversing ulcerative colitis and blogs at Sweet Potatoes and Social
Change. When not creating delicious recipes, she can be found working as a nanny to four
wonderful kids, going camping, and enjoying time outside. She contributed the following
recipes: “Chocolate” Cake and White Chicken Chili.
s o P h I e vA n T I g g e l e n
Sophie Van Tiggelen is reversing Hashimoto’s disease and blogs at A Squirrel in the
Kitchen. When not creating delicious recipes, she can be found tending her garden, or
hiking in the mountains of Colorado! She contributed the following recipes: Simple French
Navarin Lamb Stew and Tatin-Style Upside-Down Apple and Lavender Cake.
TA R A P e R I l l o
Tara Perillo is reversing lupus and psoriasis and blogs at Paleo Cajun Lady. When not
creating delicious recipes, she can be found working out like a beast, or busting out some
dance moves with her fur baby, Giddy. She contributed the following recipes: Smothered
Okra, Shrimp Étouffée, Sweet Potato Delight, Cranberry Apple Chicken with Cabbage, and
Ham and Smothered Cajun Greens.
Paleo auToimmune ProToCol resourCes
This page contains affiliate links for Eileen of Phoenix Helix. Your support allows projects, such as this community cookbook, to be possible.
A I P I n F o R m AT I o n
tA Simple Guide to the Paleo Autoimmune Protocol by Eileen Laird. A get-started guide.
tThe Paleo Approach by Sarah Ballantyne. The science behind the AIP.
tA Series of Articles on the Paleo Autoimmune Protocol (AIP) by Phoenix Helix.
tAIP Recipe Roundtable. A weekly recipe sharing event.
tThe Phoenix Helix Podcast. A bi-weekly audio podcast on autoimmune healing.
t4"%50"*1*/4*9 An online class that makes the transition to the AIP easy.
QUAlITy FooD soURCes

tLocal Harvest: This website helps you locate farmers and farmers markets near you.
t648FMMOFTT.FBUT: Online vendor of grass-fed meats, organ meats, bones, healthy fats, AIP jerky, sugar-
free bacon, & more.
tVital Choice Seafood: Online vendor of healthy, sustainable seafood, including pouched tuna and salmon
that’s low-mercury, high-omega 3, with no “fishy” flavor.
tPaleo on the Go: A frozen meal delivery service with a large AIP-friendly menu. They are a great resource
for vacation meals and emergency freezer meals.
tAIP Ingredients: Additive-free coconut milk, AIP spice blends, AIP flours, and more.
tAIP Convenience Foods: AIP-friendly protein bars, chips, coconut wraps, and more.
AIP Cookbooks
t"NB[JOH"*1#SFBLGBTUT a community cookbook edited by Eileen Laird
tReintroducing Foods on the AIP by Eileen Laird
tćF"VUPJNNVOF1BMFP$PPLCPPL by Mickey Trescott
tćF1BMFP"QQSPBDI$PPLCPPLby Sarah Ballantyne
tćF"MUFSOBUJWF"VUPJNNVOF$PPLCPPL by Angie Alt
t)F8POU,OPX*UT1BMFP by Bre’anna Emmitt
t/PVSJTI by Rachael Bryant
tThe Healing Kitchen by Alaena Haber and Sarah Ballantyne
tSimple French Paleo by Sophie Van Tiggelen
t%BZTPG"*1.FBM1MBO4FSJFT by Christina Feindel
t'0%."1'SFF1BMFP#SFBLUISPVHI by Anne Angelone
t0SHBO.FBU.BLFPWFS by Gabriella Schneider
tAIP Safari Travel Guide by Bethany Tapp
t"*11BMFP$BKVO$PPLCPPL by Tara Perillo
t-JUUMF#PPLPG(MVUFO'SFF8BĒFT by Dora Siah
t8F$BO"MM4DSFBNGPS*DF$SFBN by Jennifer Robins and Vivian Cheng
tSPICE by Jo Romero
tAIP Holiday by Bre’anna Emmitt
tAIP & Paleo Holiday Sweet Treats by Laura Vein
tćF"MMFSHZ'SFF)PMJEBZ5BCMF by Amanda Torres and Davina Hawkins
The Paleo aIP InsTanT PoT® Cookbook : resourCes 183

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The PALE O A I P

tCover design by Chelsey Luther

tInterior design and copy editing by Laura Vein

tProject coordination and publication by Eileen Laird of Phoenix Helix

What is the Paleo Autoimmune Protocol?....................................... 5

13 Things You Need to Know About Your Instant Pot®............... 6-7

Sauces + Condiments................................................................. 13-25

Special Diet Modifications..................................................... 166-172

Meet the Authors.................................................................... 173-182

The Paleo aIP InsTanT PoT® Cookbook 3

A resource for reversing autoimmune disease.

Written specifically for the Instant Pot®.

Filled with a wide variety of recipes including broths, sauces, condiments,

elimination-phase friendly. Every recipe in the first 8 sections of the cookbook

The Paleo aIP InsTanT PoT® Cookbook 4

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t"MDPIPM BMMPXFEEVSJOHDPPLJOH TJODFUIFBMDPIPMCVSOTPČ

For more inFormation on the Protocol, Please read:

The Paleo aIP InsTanT PoT® Cookbook 5

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The Paleo aIP InsTanT PoT® Cookbook 6

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The Paleo aIP InsTanT PoT® Cookbook 7

Fish Bone Broth....................................................................................... 11

The Paleo aIP InsTanT PoT® Cookbook 8

24-hour broth cooked in just 2 hours? Yes, please!

1 tablespoon apple cider vinegar

The Paleo aIP InsTanT PoT® Cookbook : broTh 9

FoR A sPICy kICk:

RoAsTeD bone bRoTh:

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I Don’T lIke The TAsTe oF bone bRoTh. whAT CAn I Do?

The Paleo aIP InsTanT PoT® Cookbook : broTh 10

3 to 4 pounds of fish carcasses 1. 8BTIUIF fishBOEDVUPČUIFHJMMT JGQSFTFOU

The Paleo aIP InsTanT PoT® Cookbook : broTh 11

Chicken feet make one of the most nutrient-dense, collagen-rich broths

12 cups water, for making the broth

The Paleo aIP InsTanT PoT® Cookbook : broTh 12

Cherry Rhubarb Ketchup....................................................................... 15

Pear & Prune Chutney............................................................................ 20

Fresh Apricot Chutney............................................................................ 21

Strawberry Rhubarb Compote.............................................................. 25

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 13

½ teaspoon garlic powder

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 14

½ cup chopped rhubarb

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 15

Great for dipping!

4 cups sliced fresh peaches

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 16

1 cup red wine

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 17

½ cup bone broth

The Paleo aIP InsTanT PoT® Cookbook : sauCes+CondImenTs 18

Thanksgiving’s favorite sidekick sans the deal-breaker ingredients.

1 clove garlic, minced

4. Place in a gravy boat and top with the fresh rosemary.4FSWFPWFSUVSLFZ

4. seCURIng The lID: 5VSOUIFMJEBUBTMJHIUEJBHPOBMUPOFTUJUJOUPUIFQPUćFOUVSOJUDMPDLXJTFVOUJMZPVDBOUUVSOJU

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Honey Herbed Carrots & Parsnips

Creamy Root Veggie Curry Soup

Thyme Scented Fennel & Asparagus Soup

Classic Russian Borscht

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