3 healthy recipes you can prepare in the pressure cooker - Skamboys

We will 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.

The pressure cooker is a much more versatile utensil than people think, because with it you can prepare a wide variety of healthy recipes. In this way, the spectrum of elaborations that are regularly included in the diet is increased.

First of all, it is essential to note that using the pressure cooker well takes practice. Therefore, you should not be frustrated if the first time the result is not exactly as you imagined.

Next, we'll show you the best options for healthy recipes to prepare in the pressure cooker. Remember that it will be essential to include them in the context of a balanced diet from an energy point of view.

1. Applesauce

The apple stands 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 digestive tract, as it serves as an energy substrate for them. For this reason, it must be present in the diet frequently.

Ingredients

For apple sauce in a pressure cooker, you will need ingredients like the following:

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

Step by step

1. Peel and cut the apples and place them in the pressure cooker.
2. When the pan is almost full, add the water, lemon juice and sweetener.
3. Close the lid and heat until the pressure increases.
4. Then cook for 5 minutes and continue cooking as the pot loses pressure for 10-15 minutes.
5. When the lid is removed, you can use an electric mixer to improve the final texture, thus achieving a finer result.
6. When serving, it is recommended to sprinkle cinnamon on top for an even more delicious taste.

2. Risotto

Risotto is an excellent alternative to including carbohydrates in the diet. It is an energetic dish, but perfect for those who practice sports often. Sugars are the main energy substrate for high-intensity activities.

In addition, sugars have been shown to be instrumental in the recovery process, especially when combined with proteins. This speeds up the filling of glycogen stores.

Ingredients

The products you will need to prepare this recipe are:

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

Step by step

1. To begin, place the broth over low heat in a pan to heat.
2. Sauté the onion, 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 the broth and cook under pressure for 6 minutes.
5. When the time is up, wait for it to cool down and all the pressure to release.
6. Remove the lid and place the pan on the fire to sauté.
7. Finally, cook the risotto until you finish absorbing the broth.
8. Add the butter and parmesan.
9. Adjust salt and fresh herbs.

3. Beetroot salad

Beetroot has nitrates in it. These elements increase the endogenous production of nitric oxide, causing vasodilation. They therefore help to lower 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 of orange juice
• 2 tablespoons of apple cider vinegar
• 3 large pieces of orange zest
• 2 spoons of brown sugar
• Two spoons of Dijon mustard
• 2 teaspoons of orange zest
• 2 green chives
• Two cups of spicy green leafy vegetables such as arugula
  

Step by step

1. To start, clean the beets.
2. Then cut them into slices.
3. Then put them together with the orange juice, vinegar and orange zest in the pressure cooker.
4. Close the lid, bringing to high pressure with high heat.
5. Reduce heat at this point to maintain pressure for 3 minutes.
6. Remove the pan 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 sugar and mustard.
9. Remove the beets and let cool for 5 minutes.
10. Then mix the orange zest and spring onions with the beets and pour the liquid from the pan over them.
11. You just need to assemble the plate. To do this, place the vegetable leaves on a plate and place the beets on top, along with the spring onions.
    

Prepare healthy recipes in the pressure cooker

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

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