3 healthy recipes that you can prepare in a pressure cooker

We are going to show you 3 simple recipes that you can prepare in the pressure cooker and that are excellent from an organoleptic and nutritional point of view.

A pressure cooker is a much more versatile utensil at a culinary level than people think, since it is possible to prepare a wide variety of healthy recipes with it. In this way, the spectrum of elaborations that are included in the guideline on a regular basis is increased, which ends up improving adherence.

First, it is important to note that using the pressure cooker well requires some practice. Therefore, you should not get frustrated if the first time the result is not exactly as you had imagined.

Next, we are going to show you the best options for healthy recipes to prepare in a pressure cooker. Remember that it will be key to introduce them in the context of a balanced diet from the energy point of view.

1. Applesauce

Apples stand out for containing a type of soluble fiber that is very beneficial for the microbiota: pectins. This is indicated by a study published in the journal Current Allergy and Asthma Reports. This substance allows the growth of microorganisms that inhabit the tube., since it serves for them as an energy substrate. For this reason, it should be present in the pattern frequently.

Ingredients

For the applesauce in a pressure cooker you will need ingredients such as the following:

• 8 to 12 apples, peeled, sliced, and cored
• A tablespoon of lemon juice
• 1/4 cup of water
• Sugar or sweetener to taste

Step by Step

1. Peel and cut the apples and put them in the pressure cooker.
2. Once the pot is almost full, add the water, lemon juice, and sweetener.
3. Secure the lid and place on the fire until the pressure increases.
4. Then cook for 5 minutes and later continue cooking while the pot loses pressure for 10-15 minutes.
5. When the lid is removed, you can use a hand mixer to improve the final texture, thus achieving a finer result.
6. When serving, it is recommended to sprinkle cinnamon on top for optimal flavor.

2. Risotto

The Risotto It is an excellent alternative to include carbohydrates in the diet. It is an energetic dish, but perfect for those who practice sports frequently. sugars They represent the main energy substrate for carrying out high-intensity activities.

Also, sugars have been shown to be key in the recovery process, especially when combined with protein. This speeds up the filling of glycogen stores.

Ingredients

The products that you are going to need to prepare the best of the healthy express pot recipes are:

• 4 cups of chicken broth
• 1/4 cup extra virgin olive oil
• 1 medium onion
• Salt
• 2 cups of arborio rice
• 1/2 cup dry white wine
• a pinch of saffron
• 2 butter spoons
• 1 cup of Parmesan cheese
• fresh thyme

Step by Step

1. To start, place the broth over low heat in a saucepan to heat through.
2. Sauté the onions, fry and toast the rice in the pressure cooker along with a little extra virgin olive oil.
3. Then, add the saffron along with the wine. Stir everything well for 1 minute.
4. At this point, pour in the broth and cook under pressure for 6 minutes.
5. When the time is up, release the pressure using the quick method.
6. Remove the lid and return the pot to the heat to sauté.
7. To finish, cook the risotto until it finishes absorbing the broth.
8. While it’s still a little thick, add the butter and Parmesan.
9. Adjust salt and fresh herbs.

3. Beetroot salad

Beetroot has nitrates inside. These elements increase the endogenous production of nitric oxide, thus causing vasodilation. They therefore help to reduce blood pressure, which is positive for the cardiovascular system. This is confirmed by research published in the journal Critical Reviews in Food Science and Nutrition.

Ingredients

To prepare this healthy recipe in a pressure cooker you will need the following products:

• Half a kilo of beets
• 1/2 cup orange juice
• 2 tablespoons cider vinegar
• 3 large pieces of orange zest
• 2 tablespoons brown sugar
• Two tablespoons of Dijon mustard
• 2 teaspoons orange zest
• 2 green onions
• Two cups of spicy green leafy vegetables such as arugula

Step by Step

1. To begin with, clean the beets.
2. Next, cut them into slices.
3. Then, put them together with the orange juice, vinegar and the pieces of orange zest in the pressure cooker.
4. Close the lid, bringing to high pressure with high heat.
5. Reduce heat at this point to hold pressure for 3 minutes.
6. Remove the pot from the heat and let the pressure drop naturally for 7 minutes.
7. To continue, remove the lid and remove the large pieces of orange zest.
8. Add the sugar and mustard.
9. Remove the beets and let them cool for 5 minutes.
10. Next, mix the orange zest and spring onions with the beets and pour the liquid from the pot over them.
11. Just need to mount the plate. To do this, place the vegetable leaves on a plate and arrange the beets on top, along with the green onions.

Prepare healthy recipes in the pressure cooker

As you have seen, it is easy to prepare a series of healthy recipes in the pressure cooker. They are made quickly and with few ingredients. The result is excellent both at an organoleptic and nutritional level, so they can be included in the context of a varied and balanced diet.

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