Featured Recipes
I imagine many of you received an InstantPot for the Holidays and are wondering where to start.  I received one last year and I'm still discovering the things that it can do. To be honest, the buttons I use most are [Manual] and [–] or [+], and you can tell by how worn they are, but that's ok, it gets the job done. I've included a couple of my very simple, almost daily recipes for this amazing appliance to get you started. I think one of the nicest things about the InstantPot, is that you can just push a button, or two, and leave. When it is done cooking it will keep things warm for up to 12 hours.
Please note, I have found that virtually anything that can be made in a regular pot can be made in an InstantPot, but in less time. Soups taste like they have been cooking all day, the same is true for beans. Try any of your favorite recipes. The possibilities are endless. I like to go online to get ideas. Just type in "plant-based instant pot recipes" and see where it takes you. Of course, some recipes will need to be adapted to fit our guidelines but many will not and may quickly become some of your favorite meals.
The recipes listed below I make fairly often. I also make rice and oatmeal in my InstantPot almost daily. I just add ingredients according to package directions and push the correct button on the InstantPot. It's really that easy. Amazon and other vendors sell the InstantPot.
I've also included a black-eyed pea recipe in honor of the New Year.
Happy New Year everyone! I hope this is your best year yet!
Heather McDougall
Mashed Potatoes
We use Russet potatoes, but any potato works well. Serve with Creamy Golden Gravy listed below. Delicious and fast!
Serves: 4
Preparation Time: 15 minutes
Cooking Time: 8 minutes at high pressure
4-6 medium to large potatoes, peeled and cubed into 1-inch pieces
2 – 3 cloves garlic, whole
1 cup water
½ cup non-dairy milk, optional
Salt and pepper, optional
Put everything into the InstantPot and push [Manual], then the [-] button until it reaches 8 minutes. Make sure the steam release valve is on "Steam". Once the 8 minutes are up, let the potatoes sit for 5 minutes, then move the steam release valve to "Vent" until the pressure releases. Once the pressure is released you can open the pot. It will not let you open the top until the pressure is released and it is safe to do so.
Mash potatoes with a masher, add non-dairy milk, if using, and seasonings to taste.
Creamy Golden Gravy
This gravy is made with brown rice flour instead of wheat flour. The great thing about using rice flour instead of wheat flour for thickening is that it doesn't form lumps like wheat flour often does. You can just sprinkle it over the top of a hot liquid, stir it in and it thickens nicely without any lumps, or mix it in before cooking and stir occasionally until thickened.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: makes 2 cups
2 cups vegetable broth
3 tablespoons low sodium soy sauce
2 tablespoons tahini
¼ cup brown rice flour
freshly ground black pepper
dash or two of Sriracha, if desired
Place the broth into a saucepan. Add the soy sauce and tahini to the saucepan. Stir in the brown rice flour and whisk until liquid is smooth. Bring to a boil, stirring occasionally until sauce becomes thickened and smooth. Season with freshly ground black pepper to taste. Add a dash or two of any hot sauce for more flavor, if desired. Serve at once.
Hints: This may be made ahead and refrigerated. It will thicken slightly more when refrigerated. To reheat, place in a saucepan, add a small amount of water, whisk to combine and then heat slowly, stirring occasionally, until hot.
Vegetable Stock
This is something that I never made, until I got my InstantPot, now it just takes minutes. A trick I learned years ago, since I never have enough vegetable scraps on hand to make a stock, is to start a freezer bag of stock scraps. I always have a large container, or bag, in the freezer full of celery ends, carrot peels, onion skins, mushroom stems, fennel ends, etc, so that when I have enough I can quickly make stock.
Serves: Makes 6-8 cups
Preparation Time: 5 minutes
Cooking Time: 5 minutes at high pressure, natural release
3 cups vegetable stems, skins, ends, etc. (I like carrot, onion and celery)
2 bay leaves
5-8 whole peppercorns
6 cups water
Put everything into the InstantPot and push [Manual], then the [-] button until it reaches 5 minutes. Make sure the steam release valve is on "Steam". Once the time is up move the steam release valve to "Vent" until the pressure releases, or if you have the time just let it come down in pressure on its own. Store in large glass containers in the fridge for 4-5 days, or freeze for later use.
Updated Kitchen Sink Soup – Adapted for the InstantPot
When made in the InstantPot, this soup tastes like it's been cooking all day.
Preparation Time: 15 minutes
Cooking Time: 12 minutes at high pressure
Servings: 6-8
4 cups vegetable broth
2 cups water
1 onion, chopped
1 carrot, sliced
1 stalk celery, diced
3 cups cooked white cannellini or navy beans
1 can fire roasted red tomatoes
2 cups chopped kale
juice of one lemon
salt and pepper to taste
Add all of the ingredients, except kale and lemon juice, into the InstantPot and push [Manual], then the [-] button until it reaches 12 minutes. Make sure the steam release valve is on "Steam". Let the pressure come down on its own. With a bean masher or a hand held blender push through the soup to create a thicker consistency, about 10 mashes or blends. Add the kale and let sit for about 10 minutes more. Add lemon juice and salt and pepper to taste.
Black-eyed Peas and Collard Greens, New Orleans Style
By Tiffany Hobson, Operations Manager for McDougall Wellness
This traditional dish is served in New Orleans every year on New Year's Day. The greens represent money, while the swelling of the black-eyed peas symbolizes prosperity. Whether you are celebrating a New Year, needing some extra luck, or just want to eat some really good home style cooked food, I hope you enjoy this as much as I do.
Black-eyed Peas
Preparation Time: 35 minutes
Cooking Time: 1 ½ - 2 hours
Servings: 6-8
1 white onion, finely diced
5 large garlic cloves, minced
4 stalks of celery, finely diced
1 red bell pepper, finely diced
3 bay leaves
2 tablespoons powdered thyme
½ - 1 teaspoon cayenne pepper
2 – 2 ¼ cups black-eyed peas
6-8 cups vegetable broth
Freshly ground black pepper to taste
Sea salt to taste
Rice
Preparation Time: 1 minute
Cooking Time: 20-30 minutes
Servings: 6-8
2 cups of white Jasmine rice (traditional) or brown Basmati (healthier)
4 cups vegetable broth
1 bunch of green onions, cut finely
If you have a rice cooker: place the rice and broth in the rice cooker and turn it on. It will work its own magic and let you know when it is done. Stir the rice immediately. If you do not have a rice cooker, place the rice and broth in a medium saucepan, bring to a boil and cook until rice is tender and liquid has been absorbed. Serve the rice with the green onions on top alongside the black-eyed peas and collard greens.
Collard Greens
Preparation Time: 10 minutes
Cooking Time: 10-15 minutes
Servings: 6-8
2 white onions, chopped
4 bunches collard greens, stripped from stems and cut into large pieces
4 tablespoons apple cider vinegar (or to taste)
2 teaspoons brown sugar (or to taste)
In a large non-stick pan, cook the onions covered over low heat, stirring frequently. Onions should cook until they are caramelized (very brown and sticky). Add 2 tablespoons of the apple cider vinegar and 1 teaspoon of brown sugar. Mix well. Add the collard greens, 2 more tablespoons of apple cider vinegar and 1 more teaspoon of brown sugar. Mix well. Cook covered for 1 ½ - 2 minutes. Adjust the flavor of the collard greens if necessary (you do not want them sickly sweet, nor do you want them extremely sour). The flavor should be a perfect balance of a touch of sweetness, with a hint of sour flavor. Serve with black-eyed peas and rice.
First, sort through the black-eyed peas, making sure you have taken out any peas that are discolored or broken. Set aside. Place 1 cup of vegetable broth with the onion, garlic, celery and red bell pepper in a large pot. Cook over medium high heat for 5-10 minutes, stirring frequently. Once the vegetables become soft, add the bay leaves, thyme, cayenne and several twists of freshly ground black pepper. Mix well. Add black-eyed peas and the rest of the vegetable broth, mixing well. Bring to a boil, reduce heat and simmer for 1 ½ - 2 hours with the lid slightly ajar. Beans will have a creamy consistency. Serve with rice and collard greens.
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