3 Healthy Recipes that You Can Prepare in a Pressure Cooker

We're going to show you three simple recipes that you can prepare in the pressure cooker and that are excellent due to both their flavor and nutritional properties.

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 05 July, 2023

A pressure cooker is a much more versatile culinary utensil than people think, since it’s possible to prepare a wide variety of healthy recipes in it. Thus, it increases the possibilities to add to your menu repertoire, which makes it easier to eat healthily.

First, it’s key to note that using a pressure cooker well requires some practice. Therefore, you shouldn’t get frustrated if the result is not exactly as you had imagined the first time.

Next, we’re going to show you the best options of 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 an energetic point of view.

1. Pressure cooker applesauce

Apples stand out for containing a type of soluble fiber that is very beneficial for the microbiota: pectins. This is according to a study published in the journal Current Allergy and Asthma Reports. This substance allows the growth of the healthy microorganisms that live in the intestines, since it serves as an energetic substrate for them. For this reason, it should be present in your diet on a frequent basis.

Ingredients

To make 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 glass of water
• Sugar or a sweetener to taste

Step-by-step instructions

1. Peel and slice the apples and place them in the pressure cooker.
2. Once the pot is almost full, add the water, lemon juice, and sweetener.
3. Fix the lid tightly and place on the heat until the pressure increases.
4. Then, cook for 5 minutes. Later, continue cooking while the pot loses pressure for 10-15 minutes.
5. After you carefully take off the lid, you can use a hand blender to improve the final texture, thus achieving a smoother result.
6. When serving, it’s recommended to sprinkle cinnamon on top for optimal flavor.

2. Risotto

Risotto is an excellent alternative to including carbohydrates in the diet. It’s an energy-boosting dish, but is perfect for those who practice sports frequently. Sugar is the main energy substrate for high-intensity activities.

Also, sugar has proven to be key in the recovery process, especially when combined with proteins. This speeds up the filling of glycogen stores.

• Recipe yield=4 servings
• Calories=267
• Cooktime=15 minutes
• Preptime=15 minutes
• Cuisine=Italian

Ingredients

The products you will need to prepare this healthy steam cooker recipes are:

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

Step by step instructions

1. To begin, place the broth over low heat in a saucepan to warm it up.
2. Sauté the onions, stir-fry, and toast the rice in the pressure cooker with a little extra virgin olive oil.
3. Then, add the saffron and the wine. Stir everything well for 1 minute.
4. At this moment, pour 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’s finished absorbing the broth.
8. While it’s still slightly thickened, stir in the butter and Parmesan.
9. Add salt and fresh herbs.

3. Beet salad in a pressure cooker

Beets have nitrates in them. These elements increase endogenous production of nitric oxide, thus causing vasodilation. They therefore help to reduce blood pressure, which is healthy 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
• 2 tablespoons Dijon mustard
• 2 teaspoons orange zest
• 2 green onions
• Two cups of spicy leafy greens such as arugula

Step-by-step instructions

1. To begin, clean the beets.
2. Then, cut them into slices.
3. After, put them together with the orange juice, vinegar, and orange zest pieces in the pressure cooker.
4. Close the lid, bringing it to high pressure at high heat.
5. Reduce the heat at this point to maintain pressure for 3 minutes.
6. Remove the cooker 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. Then, mix the orange zest and the spring onions with the beets and pour the liquid from the pot over them.
11. All that remains is to assemble the dish. To do this, place the greens on a plate and arrange the beets on top, along with the green onions.

Prepare healthy recipes in a pressure cooker

As you’ve seen, it’s easy to prepare a number of healthy recipes in a pressure cooker. They can be prepared quickly and with few ingredients. The result is excellent dish with regards to both flavor and nutrition, so they can be included in the context of a varied and balanced diet.