Creamy Greek Yogurt Dressing

By Jennifer Segal, modestly adapted from Ana Sortun via Fine Cooking April/May 2015

Servings: About 1 cup, enough for 4-5 salads

Ingredients

2 tablespoons fresh lemon juice, from one lemon
1 tablespoon white wine vinegar, best quality such as Lucini
1-1/2 teaspoons sugar
1 teaspoon minced garlic, from about 2 cloves
1/2 cup plain whole milk Greek yogurt
1/3 cup extra virgin olive oil, best quality such as Lucini
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon dried dill

Instructions

Combine all of the ingredients in a bowl and whisk to combine. Refrigerate until ready to serve. The dressing keeps well for 3-4 days.

Nutrition Information

Per serving (5 servings)
Calories: 128
Fat: 12g
Saturated fat: 1g
Carbohydrates: 3g
Sugar: 2g
Fiber: 0g
Protein: 2g
Sodium: 247mg
Cholesterol: 4mg

Curried Butternut Squash Soup

Time: 20 minutes / Servings: 6

Ingredients For Soup
1 butternut squash peeled and cubed
1 large onion chopped
2 cloves garlic chopped
1 tsp fresh ginger minced
2 tsp curry powder
2 tsp olive oil
1 can (14.5-ounces) coconut milk
4 cups vegetable stock
Salt and pepper to taste

For roasted seeds
1 cup squash seeds washed
2 tsp olive oil
1 tsp cumin
1/2 tsp cinnamon
Salt and pepper to taste

Preparation Method
For Soup

  1. Press the Saute button on the instant pot and add the olive oil
  2. Saute the onions until softened. Add the ginger, garlic, curry powder, salt, and pepper. Stir for 1-2 minutes.
  3. Add the butternut squash cubes and saute for 2 minutes.
  4. Add the vegetable stock and coconut milk.
  5. Lock the lid and cook on high pressure for 12 minutes.
  6. When the instant pot beeps, let it cool for 5 minutes before releasing the pressure.
  7. Blend the soup until creamy.
  8. Add more salt and pepper if needed.

For Seeds

  1. Preheat oven to 350F
  2. In a bowl, mix all the ingredients.
  3. Line a sheet pan with aluminum foil
  4. Spread the seeds on the sheet pan.
  5. Bake for about 20 minutes until crispy.
  6. Top the soup with seeds and enjoy!

Grant, Nelly. The Instant Pot Soup Cookbook: Best Soup Recipes for Your Electric Pressure Cooker (Instant pot healthy cookbook, instant pot electric pressure cooker,Instant … Instant Pot Recipe) (Instant Pot Recipes) (p. 90). Kindle Edition.

Curried Cream of Broccoli Soup

Serves 6 Ingredients
1 cup full-fat coconut milk
Black pepper, freshly-ground
4 cups bone broth or chicken stock
¼ cup peeled apple, diced
1½ pounds broccoli, chopped
Kosher salt
1 tablespoon Indian curry powder
2 medium shallots,
chopped 3 medium leeks,
chopped 2 tablespoons olive oil, coconut oil or ghee
Chives, garnish
Leftover Kalua Pork, crisped in a pan

Directions
1. Prepare and chop the broccoli, leeks or onions. Press the sauté button on Instant Pot, add fat and then cook the shallots, leeks, curry powder and salt.
2. Cook for 5 minutes, stirring occasionally until the curry is fragrant. Now stir in chopped broccoli and apple.
3. Follow with broth and ensure the Instant Pot isn’t more than 2/3rd full. Cook the mixture (use manual function to set the cook time) for 5 minutes.
4. Then turn off the cooker and quick release the pressure. Now open the lid and transfer the ingredients into a blender. Puree to produce a green aromatic soup.
5. Add in coconut milk and season with salt and some pepper. Continue to blend as desired.
6. You can add crisped-up meat such as Kalua pork and garnish with chives. Save up to 4 days and freeze for a few months.

Nutritional Information Per Serving: 125 Calories, Fat 10g, Carbs 18g, Protein 4.0g

Hoffman, Virginia. Keto Cookbook: 2 Manuscripts in 1 Book – Keto Crockpot Cookbook – Ketogenic Instant Pot Cookbook (p. 378). Kindle Edition.

Cabbage and Tomato Soup

Serves: 4 Preparation Time: 15 minutes
Cooking Time: 8 minutes
Passive Time: 0
Total Time: 23 minutes

Calories 122.8, Total Fat 5.6 g, Saturated Fat 4.5 g, Cholesterol 0 mg, Total Carbs 16.4 g, Sugar 6.2 g, Fiber 5 g, Sodium 444.9 mg, Potassium 785.6 mg, Protein 4 g

Ingredients:
1 ½ tbsp. Coconut Oil (used olive oil instead)
3 cups Water (needs broth instead)
½ cup Tomato Paste (use full can instead)
1 ½ cup Tomatoes, diced
½ Cabbage Head, chopped
2 Garlic Cloves, minced
¼ Onion, sliced
½ tsp. dried Oregano

Preparation:
– Melt the oil in your Instant Pot on sauté.
– Add garlic and onion and sauté for 3 minutes.
– Stir in the rest of the ingredients.
– Cook on high pressure for 5 minutes.
– Let the pressure release naturally.
– Serve and enjoy.

Curried Cauliflower Soup

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Passive Time: 0
Total Time: 30 minutes

Calories 115.6, Total Fat 3.5 g, Saturated Fat 2.8 g, Cholesterol 0 mg, Total Carbs 19.5 g, Sugar 3.3 g, Fiber 4.1 g, Sodium 513 mg, Potassium 400 mg, Protein 2.8 g

Ingredients:
1 tbsp. Curry Powder
½ tbsp. Coconut Oil
1 Carrot, diced
1 Onion, diced
1 Sweet Potato, diced
1 small Cauliflower head, chopped
½ tsp. Turmeric
2 cups Vegetable Broth
1 cup Coconut Milk

Preparation:
– Melt the coconut oil in the Instant Pot on sauté.
– Sauté the onions and carrots for 3 minutes.
– Stir in the remaining ingredients.
– Close the lid and set the Instant Pot to soup mode.
– Cook for 20 minutes.
– Uncover the pot and blend the soup with a hand blender.
– Serve and enjoy.