Tag Archives: pressure cooker

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Instant Pot Beef Bourguignon {AIP/Paleo}

I’m just starting to venture into using the pressure cooker setting on my Instant Pot, but each and every time I do, I am overwhelmed with the deliciousness that prevails.

This past Friday night while my daughter was on a play date, I really fancied Beef Stew, and I had some Stew Meat in the fridge and some bacon, some veggies and I thought that was the route I would go, until my eye landed on a bottle of Red Wine that a friend had opened while visiting recently and I was reminded of a recipe that my Mum used to make when I was a child that would fill the house with a rich aroma that warmed you just on inhalation!

Alcohol is not AIP Compliant but when it is cooked, the alcohol is burned off, so waste not want not, I decided craft an AIP Compliant Beef Bourguignon Recipe… as my ode to Julia Child!

As the aroma started to fill the house, I actually started salivating, pleased that I only had to wait 30 minutes for dinner to be ready… and boy was I rewarded.

Instant Pot Beef Bourguignon {AIP/Paleo}
Print Recipe
Hearty, tender beef in a red wine sauce
Servings Prep Time
4 20 Minutes
Cook Time
50 Minutes
Servings Prep Time
4 20 Minutes
Cook Time
50 Minutes
Instant Pot Beef Bourguignon {AIP/Paleo}
Print Recipe
Hearty, tender beef in a red wine sauce
Servings Prep Time
4 20 Minutes
Cook Time
50 Minutes
Servings Prep Time
4 20 Minutes
Cook Time
50 Minutes
Ingredients
Servings:
Instructions
  1. Switch Instant Pot to Browning Setting. Add one tbsp of Oil and warm
  2. Pat Dry Beef and Season and then saute in batches to give them room in the Instant Pot to brown. Set aside.
  3. Slice Bacon into thin strips and brown with onions
  4. Add Back Beef and then add all remaining ingredients
  5. Switch Instant Pot to High Pressure Setting and Set to 30 Minutes.
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Template for Success : Preparing a Healing Diet

NOTE : This post was originally featured as a guest post on Angie's Alt's Blog but has been updated and republished with enhancements to the template

As any working parent will know, the thought of getting food on the table after a long day can be overwhelming. Bring into the mix food intolerance/allergies and fussy eaters and putting a meal on the table starts to feel like climbing Mount Everest in flip flops!

By profession I am a Learning Strategist, I consult with Fortune 500 companies to bring their corporate learning to life inside a Virtual Classroom or Virtual Online Event. Any challenge a client throws at me I can typically, with some careful thought, provide them with a template for success. So I applied that same logic and project planning to bring healing foods and healthful plates to the family table as a single mum, after all I can’t use drive-thrus as backup or rely on a partner to help out with the grocery shopping, meal planning, or cooking.

So after researching what my fellow autoimmune bloggers had to say and with some inherited tips and tricks from my Mum, I built the following template that I’d like to share with you.

  1. Buy Proteins in Bulk – Typically I do this monthly. Having a stash of  core ingredients in the freezer ensures I have ingredients on hand. I use a lot of cheap cuts of meats such as bacon (well I am TheBaconMum) pork butt, ribs, flank steak, tenderloins, whole chickens, ground turkey, pork, lamb, beef, bison etc. There are many online organic meat companies that deliver to your door, which makes buying organic food in bulk more economical. However, if organic meats aren’t within your budget (it isn’t always possible within mine) many local grocery stores will often sell items in bulk too, just check that there are no nitrates or hormones added.{Oh and get home warranty insurance to cover your freezer should it fail you don’t want to spend on bulk proteins and loose them if your freezer fails}
  2. Stock up on Staple Ingredients – Always have your staple ingredients in stock. My Mum taught me as a child to always have two of the same item in the pantry, the one you are using and the replacement for when that’s gone. Once you open the second item, replace it the next time you shop. This way you will never run out and will always have the ingredients on hand to make your meal.
  3. Enroll into a CSA – With pesticides being sprayed on our crops, it’s really important to try to afford organic veggies whenever possible. Joining a CSA, especially one that gets delivered to your door, is budget friendly and a huge time saver! (To find a local supplier click here.) If you can’t afford to go 100% organic – try to buy organic those foods listed as The Dirty Dozen.
  4. Batch Cook – Never prepare your meals just for one meal time, double or triple the recipe and freeze into portions for days when you know it will be hard to get food on the table.
  5. Invest in a Crock-Pot/Slow Cooker – This for me is my lifesaver. Many recipes call for browning the proteins before cooking but I honestly have no time for that . . . I throw ALL ingredients into said pot and presto six-eight hours later dinner smells divine as I walk through the door. This model of Crock Pot is one I would recommend (http://amzn.to/1yVhYas)
  6. Invest in a Pressure Cooker – This is my new favorite kitchen gadget and you will be seeing a number of recipes in the coming weeks as a I master them!  30-45 Minutes and something that would take 6-8 hours in a slow cooker / crock pot can be ready… can’t beat that after a long day! Many people are investing in an Instant Pot (http://amzn.to/1wLPQRp) however you can also get a great pressure cooker that is not so ‘overwhelming’ (http://amzn.to/1yVhqRW)
  7. Maximize Your Time – When you are clearing up the kitchen after dinner use this time to prepare lunches for the following day and prepare that crock-pot meal to place in the fridge overnight. The following morning as you are reaching for the pre-prepared lunchboxes, plug in the crock pot and rush out of that door!
  8. Maximize Oven Time – Never switch on your oven for just one item, always be thinking about what other recipes you can prepare at the same time. My favorite is to make up three-four batches of meatballs and burger sliders and cook them all in the oven at the same time. Let them cook, cool and freeze them in large Ziploc bags for school lunches and/or dinner time!
  9. Frozen is OK –Ever forgotten to remove the dinner from the freezer the night before? Don’t be afraid to use frozen protein in your crock-pot! While some may advise you otherwise, I can assure you I haven’t ever become sick, or any of my family, from using frozen protein in a crock-pot – From frozen solid chicken to succulent roast chicken in six hours – YES Please!!!
  10. Involve the Family – Kids can often get frustrated, certainly if they are only children, when you are constantly in the kitchen preparing foods. Involving children teaches them how to pair ingredients and provides them with the skills necessary to continue their healing diet as they flee the nest. My daughter loves to cook with me and on my weekends it’s rare that we don’t cook together. We start by choosing a recipe each from the wonderful selection of healing food recipe books that are now becoming available! (Don’t forget Angie’s cookbook is coming in out in December!!) This process has really helped my daughter understand what it takes to bring a meal to the table and that it’s polite to always try a new dish or new food. She knows she would be heartbroken if I didn’t taste her recipe and therefore she will always try a courtesy bite from my recipe too and nine times out of 10 she likes what she’s eating, emphasizing that taste buds do change, especially if they aren’t being over powered by chemicals and processed foods!

My Mantra – Prepare, Multiply, Store & Succeed!

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Maple Balsamic Beef (Instant Pot) {AIP/Paleo}

When Amazon reduced the price of the Instant Pot for Black Friday, it immediately went on my Amazon Wish List, and as those reward points grew from buying all my gifts for others, I may or may not have bought myself a little gift 😉

I have had one busy day today, and made my first batch of Coconut Milk Yogurt in said Instant Pot and forgot… to plan for dinner – which would not ever happen if my daughter is around, but she is with her Dad today so I lost track of time.

I had been grocery shopping and had a nice Chuck Roast and thought.. Hmmm what can I make here… I’m one of those cooks who will look at a recipe, then TOTALLY deviate from that recipe (and until recently NOT write down what I ended up making!!)

You are lucky because today I did… and this dish was simply delicious so read on!

This Dish could totally be made in a standard pressure cooker too!

Maple Balsamic Beef (Instant Pot) {AIP/Paleo}
Print Recipe
AIP Compliant - Succulent Strips of Beef served with a Maple Balsamic Broth
Servings Prep Time
6 20 Minutes
Cook Time
35 Minutes
Servings Prep Time
6 20 Minutes
Cook Time
35 Minutes
Maple Balsamic Beef (Instant Pot) {AIP/Paleo}
Print Recipe
AIP Compliant - Succulent Strips of Beef served with a Maple Balsamic Broth
Servings Prep Time
6 20 Minutes
Cook Time
35 Minutes
Servings Prep Time
6 20 Minutes
Cook Time
35 Minutes
Ingredients
Servings:
Instructions
  1. Begin by trimming the fat from the joint, and slice the beef into 1/2" thin strips
  2. Mix salt, ground ginger into a bowl, then use to season meat
  3. Switch Pressure Cooker to Browning Mode and add the Oil from the choice of oils above.
  4. Once the oil is heated and shimmery but not smoking, add the beef in batches and brown all sides. Take care not to crowd the beef, so that all sides get browned. When the meat is well browned transfer it to a plate and set aside
  5. Select the Saute Setting and add the finely chopped garlic for approximately 1 minute, then add broth, Balsamic Vinegar, Maple Syrup. Stir until contents are mixed well.
  6. Return the browned beef strips and any plate juices to the Instant Pot / Pressure Cooker. Secure the lid and set to High Pressure Setting. The meat needs approximately 25 minutes but you need to give time for the pressure to rise, so set the timer of the pressure cooker to 35 minutes.
  7. After the pressure cooker has completed 35 minutes, allow the pressure to release by using the quick release method. (I have a set of Kitchen Tongs on hand to do this, to avoid getting burnt)
  8. I did not complete this step but if you would like to thicken the sauce, use 4 tbsp of tapioca starch or arrowroot with 4 tbsp of water, mix until smooth, then add it to the pressure cooker, and stir well. Then continue cooking over medium-high heat, uncovered for about 5 minutes.
  9. Serve :)
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