4 Quick Meals for Weight Loss (Only a 12 Minute Prep)
One of the reasons why my personal training clients avoid eating healthy is the usual time required to cook. With the Instant Pot, cooking at home is no longer a task. My wife, Sammy, and I recently tested several recipes and found four great ones (with some changes) to help you lose weight.
Personal Trainer Wisdom: Feel free to substitute 1 lb of meat with 2 cups of beans, quinoa, or lentils. Also, sauté the onions and garlic in the Instant Pot first if you have the extra 3-5 minutes.
INSTANT POT GROUND TURKEY LENTIL CHILI
INSTANT POT GROUND TURKEY LENTIL CHILI
INGREDIENTS
1 lb ground turkey
1 medium yellow onion, diced
2 minced garlic cloves
2 Tbsp tomato paste
1 1/2 tsp salt
1 cup dry green lentils
2 cups vegetable broth or water
1 (8 oz) can tomato sauce
1 (14.5 oz) can petite diced tomatoes
1 (4 oz) can diced green chiles
2 tsp chili powder
1 tsp cumin
1/2 tsp pepper
Directions
Turn your Instant Pot onto “saute.” Brown the ground turkey. Add the diced onions, garlic, tomato paste, and salt and cook until the meat is browned and the onions are soft and translucent.
Add the lentils, water, tomato sauce, diced tomatoes, green chiles, chili powder, cumin, and pepper.
Cover the Instant Pot and turn it to “manual,” set the timer to 13 minutes. Make sure the valve is set to “sealing.”
When the timer beeps, let it sit for 10 minutes and then slowly release the pressure by moving the valve to “venting.”
Remove the lid and ladle the chili into bowls. We topped ours with some diced green onions.
Source: https://www.365daysofcrockpot.com/instant-pot-ground-turkey-lentil-chili
HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP
HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP
INGREDIENTS
½ cup of minced onion
½ tsp minced garlic
1 lb asparagus, ends, and tips snapped off
3 cups of cauliflower florets
3 cups of vegetable broth
1 tsp thyme
1” strip lemon peel
1 bay leaf
1/8 tsp nutmeg
¼ tsp onion powder
½ tsp salt
1/8 tsp cardamom
1/8 tsp ginger
¼ cup white wine
1 cup of coconut milk
1/8 tsp white pepper
Shaved almonds (topping)
Hemp seeds (topping)
Directions
Add the onion, garlic, asparagus (except for the tips), cauliflower, vegetable broth, thyme, lemon peel, bay leaf, onion powder, salt, cardamom, ginger, white wine, coconut milk, white pepper and mix well.
Place the asparagus tips in a foil packet and place on top of the asparagus mixture.
Put the lid on and make sure the steam release handle is set to sealing, or closed; change to the manual setting on high and set the time for 2 minutes.
Carefully move the pressure valve to the steam release handle and release the pressure manually. Set the foil packet aside for serving. Discard the bay leaf and lemon peel.
For the blender, transfer the cooked asparagus and cauliflower mixture to your blender along with the nutmeg. Blend until smooth and season with more salt and pepper to taste.
Serve topped with the asparagus tips and shaved almonds and hemp seeds sprinkles.
Source: Adapted from the book The Ultimate Vegan Cookbook for your Instant Pot
INSTANT POT FIRE-ROASTED BEAN STEW
INSTANT POT FIRE-ROASTED BEAN STEW
INGREDIENTS
2 cups of soaked (or drained from a can) white (or cannellini) beans
2 cups of soaked (or drained from a can) kidney beans
1 large onion, diced
1 (15 oz) can organic fire-roasted tomatoes, diced and undrained
1 cup of vegetable broth
¼ cup dried parsley
1 tbsp chili powder
1 tsp black pepper
3 cups baby carrots
3 cups cubed sweet potatoes (1-2 medium)
2 cups chopped celery (about 4 stalks)
2 cups sliced white button mushrooms
1 tbsp minced garlic (or 5 garlic cloves chopped or thinly sliced)
1 tbsp extra virgin olive oil
2 tsp sea salt, plus more to taste
3 tbsp hemp seeds
Directions
Place all of the ingredients in the pressure cooker.
Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Select the MANUAL high-pressure function using the display panel, and use the +/- buttons until the display reads 20 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.
Open the cooker and stir everything in the pot; adjust salt to taste.
Source: Adapted from the recipe “Fire-Roasted Beef Stew” in the book Instant Loss Cookbook
INSTANT POT TUSCAN SHREDDED CHICKEN STEW
INSTANT POT TUSCAN SHREDDED CHICKEN STEW
INGREDIENTS
1 lb chicken breasts
2 cans white (or cannellini) beans
1 tbsp extra virgin olive oil
1 large onion, sliced
1 (28 oz) can chopped tomatoes, undrained
1 tsp thyme
1 tsp salt
1 tsp white or black pepper
1 cup white wine
1 tsp minced garlic
3 cups diced red potatoes
1 cup diced zucchini without skin
1 tbsp balsamic vinegar
1 tsp Italian seasoning
Directions
Place all of the ingredients in the pressure cooker.
Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Select the MANUAL high-pressure function using the display panel, and use the +/- buttons until the display reads 12 minutes.
When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.
Open the cooker and, stir everything in the pot and, shred the chicken, adjust the salt to taste.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
