Naturopath in Burnaby and Virtual Care Across BC | Dr. Mélanie DesChâtelets, ND

Articles

By

Steel Cut Oats Breakfast Bowls

Print

Steel Cut Oats Breakfast Bowls

Course Breakfast
Cuisine Instapot

Ingredients

  • Non-stick cooking spray
  • 1 c. steel cut oats
  • 3¼ c. water
  • 2 c. Greek or coconut yogurt
  • 1½ T. chia seeds
  • 1 T. real maple syrup plus additional for serving
  • 1 c. fresh strawberries hulled and cut into chunks
  • 1 c. fresh blueberries rinsed and patted dry

Instructions

  1. Spray the Instant Pot cooking container with non-stick cooking spray.
  2. Add steel cut oats and water and stir to combine. Cover with lid and lock into position, then flip the pressure valve to the “Sealing” position.
  3. Press the “Manual” button and select the high heat setting. Set cook time to 10 minutes. After a brief pause, the Instant Pot will automatically start building pressure.
  4. While the oats cook, combine yogurt, chia seeds, and maple syrup in a small bowl and stir to combine. Set aside.
  5. When cook time is complete, turn off the Instant Pot to prevent scorching. Allow pressure to release naturally for 15 minutes, and then do a quick release for any remaining pressure.
  6. Carefully remove lid and stir the contents to combine. Transfer the cooked oats to individual serving bowls. Heap the oats a little higher on one side of the bowl and spoon the yogurt mixture onto the other half.
  7. Arrange the strawberries and blueberries between the two halves for a nice presentation. Serve immediately with additional maple syrup on the side, if desired. Enjoy!

Recipe Notes

Here is a healthy and delicious breakfast idea that looks as great as it tastes! The nice thing about these Instant Pot steel cut oats is you can pretty much set it and forget it while it cooks. Tip: To save time in the morning, prepare the yogurt mixture the night before and use blueberries and raspberries to reduce prep time. Prep time: 10 minutes Cook time: 25 minutes + time to come to pressure Serves: 4

By

Creamy Instant Pot Rice Pudding

 

Print

Creamy Instant Pot Rice Pudding

Course dinner
Cuisine Instapot

Ingredients

  • 2 T. extra virgin olive oil
  • 1 c. Arborio rice rinsed and well drained
  • 2½ c. almond milk divided
  • 2 T. maple syrup
  • 1 t. real vanilla extract
  • 1 t. ground cinnamon
  • ¼ t. salt
  • 2 eggs
  • Optional toppings and garnish:
  • Fresh berries
  • Whipped cream
  • Warm berry compote
  • Ground cinnamon
  • Real maple syrup
  • Cinnamon sticks

Instructions

  1. Add olive oil to Instant Pot and press the “Sauté” button. Adjust heat setting to normal. Add rice and stir until coated in the oil and lightly toasted, approximately 2 minutes.
  2. Turn Instant Pot off and add 2 cups almond milk, maple syrup, vanilla extra, cinnamon, and salt. Stir to combine.
  3. Add lid and lock into place. Press the “Manual” button and adjust setting to high. Set cook time to 10 minutes and set the pressure valve to “Sealing.” After a brief pause, the Instant Pot will automatically start building pressure.
  4. Meanwhile, whisk the eggs with the remaining almond milk in a medium-sized mixing bowl and set aside.
  5. When the cook time is complete, turn the Instant Pot off to prevent scorching. Allow pressure to release naturally for 15 minutes, and then release the remaining pressure manually.
  6. Unlock and remove lid and transfer one heaping spoonful of the hot rice mixture to the beaten eggs and stir to combine. Repeat with another spoonful of rice before slowly whisking the tempered egg mixture into the Instant Pot.
  7. Press the “Sauté” button and adjust the heat setting to normal. Stir the mixture continually until the pudding thickens and the egg is thoroughly incorporated, approximately 3-4 minutes.
  8. Turn the Instant Pot off and immediately remove the cooking container to prevent scorching. Allow pudding to cool slightly before serving or transfer to a storage container and press a layer of plastic wrap across the surface before placing in the refrigerator.
  9. Serve warm or chilled topped with fresh fruit or warm berry compote and a dollop of whipped cream, if desired. Enjoy!

Recipe Notes

This creamy, custard-like rice pudding is so delicious and easy to make, it just might become your new favorite dessert. It is wonderful on its own with a sprinkle of ground cinnamon and maple syrup or with some fresh berries and whipped cream. For a truly decadent treat, serve warm with some homemade Blueberry Maple Compote.*

Prep time: 5 minutes
Cook time: 25 minutes + time to come to pressure
Serves: 4-6

*Note to Publisher: The Warm Blueberry Maple Compote referred to above is included in this package as a bonus recipe with additional images.

By

Loaded Chilled Cauliflower-Leek Soup

Print

Loaded Chilled Cauliflower-Leek Soup

Course Soup
Cuisine Instapot

Ingredients

  • Ingredients:
  • 3 large leeks sliced white part only
  • 1 medium head cauliflower cut into small chunks
  • 3-4 whole garlic cloves peeled
  • 3 c. chicken broth divided
  • 1 t. ground cinnamon
  • Sea salt and black pepper to taste
  • 4 oz. goat cheese
  • 4 oz. cream cheese
  • 4 oz. sharp cheddar cheese grated
  • Optional toppings:
  • 3 strips cooked bacon crumbled
  • 2-3 green onions thinly sliced
  • ½ c. sharp cheddar cheese grated
  • Edible flowers

Instructions

  1. Add leeks, cauliflower, garlic, chicken broth, and cinnamon to Instant Pot. Season with salt and black pepper, to taste.
  2. Add lid and lock into place. Switch vent to “Sealing” position and set the “Manual” setting on high before adjusting the cook time to 9 minutes. After a brief pause, the Instant Pot will automatically start building pressure.
  3. When finished cooking, do a quick release (QR) to allow the pressure to escape. Unlock and carefully remove lid. Add goat cheese, cream cheese, and sharp cheddar to the container and stir until cheese is completely melted.
  4. Blend mixture with immersion blender until smooth (or transfer to blender or food processor if you don’t have an immersion blender). Taste and adjust seasonings, as desired.
  5. Transfer soup to an airtight container and store in the refrigerator until chilled. To serve, transfer to individual serving bowls and top with crumbled bacon, green onions, grated cheddar cheese, or edible flowers, if desired. Enjoy!

Recipe Notes

This delicious chilled soup is perfect for those warm summer evenings when you can’t imagine standing over a hot stove. For a beautiful change of pace, consider topping with colorful edible flowers rather than the more traditional bacon and cheddar shown here. Tip: If you don’t care for the distinctive tangy flavor of goat cheese, try substituting ricotta, mascarpone, or additional cream cheese in its place. Prep time: 15 minutes Cook time: 9 minutes + time to come to pressure Serves: 4-6

By

Instant Pot Thai Chicken Thighs

 

Print

Instant Pot Thai Chicken Thighs

Course dinner, lunch
Cuisine Instapot

Ingredients

  • 2 T. sesame oil
  • 2 lbs. boneless skinless chicken thighs
  • 2/3 c. chicken broth
  • ¼ c. sugar-free peanut butter
  • ¼ c. gluten-free soy sauce or coconut aminos
  • 2 T. fresh lime juice
  • 2 T. honey preferably local
  • 1½ T. Sriracha sauce
  • 2 t. fresh ginger
  • 1 t. garlic powder
  • Sea salt and black pepper to taste
  • Garnish:
  • Fresh cilantro chopped
  • ½ c. roasted peanuts chopped
  • 3-4 green onions cut into thin slices

Instructions

  1. Add sesame oil to Instant Pot and set the “Sauté” setting to high. Working in batches, if necessary, brown the chicken thighs, approximately 3-4 minutes per side. Repeat this process with remaining thighs. Remove and set aside on a platter.
  2. Pour chicken broth into hot container and gently scrape up brown bits from bottom. Add peanut butter to the hot liquid and stir until completed melted. Add soy sauce, lime juice, honey, Sriracha sauce, ginger, and garlic powder. Season with salt and black pepper, to taste, and stir to combine.
  3. Add metal rack to the Instant Pot and place the browned chicken thighs on top.
  4. Add lid and lock into place. Switch vent to “Sealing” position and set the “Manual” setting on high before adjusting the cook time to 10 minutes. After a brief pause, the Instant Pot will automatically start building pressure.
  5. When finished, do a quick release (QR) to allow the pressure to escape. Unlock and carefully remove lid when finished and transfer the chicken to a platter.
  6. Optional: To thicken sauce, select the “Sauté” setting and heat, stirring continually, until the excess liquid is reduced and the sauce reaches the desired consistency.
  7. Turn Instant Pot off and return the chicken thighs and the juices that accumulated on the platter to the sauce and turn to coat.
  8. Remove chicken and transfer to a serving tray. Garnish with chopped fresh cilantro, chopped peanuts, and green onions, if desired. Serve immediately with extra peanut sauce and your favorite sides. Enjoy!

Recipe Notes

Note to Publisher: Bonus photos are included in this pack for the Thai Chicken Lettuce Wraps mentioned in the introduction

By

Ginger-Peach Iced Tea

Print

Ginger-Peach Iced Tea

Course Drinks
Cuisine Instapot

Ingredients

  • 8 c. water
  • 6 organic black tea bags paper tags removed
  • 4 fresh peaches pitted and cut into chunks
  • 1 T. fresh ginger finely minced
  • Local honey to taste
  • Optional garnish:
  • 1 fresh peach cut into thin slices
  • 6-8 fresh mint sprigs

Instructions

  1. Add water, tea bags, peaches, and fresh ginger to Instant Pot and stir to combine.
  2. Add lid and lock into place. Switch the vent to “Sealing” and set the “Manual” setting on normal for 5 minutes.
  3. When finished, allow pressure to release naturally (NR) for 10-15 minutes, then do a quick release (QR) to allow the remaining pressure to escape.
  4. Carefully strain hot tea mixture with a fine mesh strainer to remove the solids. Pour the remaining liquid into a large, heat-resistant pitcher.
  5. Sweeten with honey, to taste, and stir to combine. Cool slightly before serving over ice with peach slices and sprigs of fresh mint, if desired. Enjoy!

Recipe Notes

Tip: Remove tea bags as soon as the pressure has been fully released to prevent bitterness. If you prefer stronger tea and want to leave the bags in longer, add a pinch of baking soda prior to brewing.