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Instant Pot Recipes

Pregnancy & Postpartum Instant Pot Oatmeal

2 cups rolled oats

2 cups plant based milk

3 cups water

Set Instant Pot to Pressure Cook for 2 mins. Let release naturally for 10+ mins

Benefits:

• Helps with milk production
• Loaded with important vitamins, minerals and antioxidants
• High in protein
• Sustained energy
• Helps with brain function and weight loss

Yogurt with Chia Jam

Vegan Yogurt

4 Cups plant based milk (I use Trader Joe’s Organic Soy bc it has 2 ingredients)

2 probiotic capsules

Sterilize all jars and utensils you will be using in the Instant Pot by putting everything in, covering with water and hitting the sanitize button. Remove everything once safe and allow to air dry.

To make the yogurt. Mix four cups of milk with two probiotic capsules and pour into jars to cook. Set the jars in the Instant Pot with no lids and no water. Press Yogurt and set for 11 hours. Once done allow to cool in the fridge for about 6 hours. 

Chia Jam (from Liana Shanti at HMI)

5 tbsp lemon juice

4 cups fresh or frozen blueberries (or strawberries)

¼ cup coconut sugar

2 tbsp arrowroot powder

¼ cup chia seeds

Add blueberries, lemon juice, and coconut sugar to the Instant Pot. Pressure cook for 3 minutes. Allow it to release normally. 

In a bowl whisk arrowroot powder with 1 tbsp water. Add to blueberry mixture. Turn on saute function and whisk while it thickens, about 3 minutes. Cancel saute and add chia seeds. Once cooled, store in a glass jar in the refrigerator. It lasts about a week. 

Make a yogurt parfait with fresh berries, chai jam, seed mixture (find details on this blog).

https://www.asherahbirth.com/blog/postpartumdepression. Top with local honey and granola. 

Benefits:

• Arrowroot contains potassium, iron, and b vitamins; helping metabolism, circulation, and immune system
• Vegan yogurt helps with populating good gut bacteria and vaginal flora for the birth of your baby. 
• Probiotics help keep your amniotic sac strong during pregnancy
• Berries are nourishing for mom and baby as they are loaded with antioxidants, vitamin c, and 
• fiber

Steamed Beets for Pregnancy

Place 6 medium sized beets (skin on) on the steaming rack in the Instant Pot. Fill the bottom with about 1 inch of water. Pressure Cook for 25 mins. Let release naturally. Make sure they are easy to puncture with a fork. 

Once the beets have cooled, peel them. I like to cut the top and bottom off and then use the back of a butter knife to gently remove the skin. 

Cut into bite sized cubes or slices for a beet salad. Or add a bit of coconut oil with salt and pepper. I like to make a beet salad with caramelized onions and an apple cider dressing and then put it over spinach and quinoa for lunch. 

Eating a beet a day is extremely beneficial. If you don’t eat a beet daily during pregnancy then add a scoop of beet powder to a protein shake or take a beet gummy. 

Benefits of Beets:

• Improves circulation
• Helps regulate blood pressure
• Prevents iron deficiency
• Transports oxygen to the baby
• Rich in folate which is critical for forming the baby’s brain and spinal cord
• Antioxidants and vitamin C boost the immune system
• Prevents common pregnancy constipation

Cooked Chickpea Recipes

Before bed add 2lbs dried chickpeas to Instant Pot. Fill with water so all of the chickpeas are covered plus an additional 2 inches so they can expand. Add a strip of kombu seaweed. Let soak overnight (or a minimum of 8 hours).

Strain. Put soaked chickpeas and kombu back in Instant Pot and cover with water. Pressure Cook 12 mins. Naturally release if time allows. I freeze them in 2 cup ratios to use later. 

Peanut Butter Chickpea Cookies

2 cups cooked chickpeas

¾ - 1 cup smooth all natural peanut butter

½ cup sweetener of choice- maple syrup, honey, agave, coconut sugar

1 tsp vanilla extract

1 ½ tsp baking soda

1 cup dark chocolate chips

Put everything in a food processor, except chocolate chips, and blend until smooth. Stir in chocolate chips. Drop a heaping tbsp of batter on a prepared baking sheet. Bake at 350 degrees for 12-15 mins. Leave to cool for 5 mins on baking sheet. Transfer to cooling rack. Store in fridge or freezer in a container.

Chickpea Salad

2 cups cooked chickpeas

¼ cup mayo or a whole avocado

1-2 stalks of celery, quartered

1 red or orange pepper, cut into large chunks

Pickles 

Fresh or dried dill

Salt and pepper

Put all ingredients into a food processor and pulse until desired consistency. Adjust taste as you wish. I eat mine in a romaine lettuce wrap. 

Peanut Butter Chocolate Chip Hummus

2 cups of cooked chickpeas

4 medjool dates, pitted

2 tbsp maple syrup

¼ cup peanut butter (or to taste)

Dash of himalayan sea salt

¼ cup chocolate chips

Mix all ingredients (except chocolate chips) in a food processor or vitamix until smooth. Stir in chocolate chips. Let cool in fridge. Eat with cut up fruit such as apples or strawberries. 

Veggie Borscht 

1 tbsp olive oil

1 medium onion, chopped

2 garlic cloves

2 medium carrots, sliced

2 medium potatoes, chopped

4 medium beets, peeled and chopped small

1 heaping cup green cabbage

1 bunch of dill, chopped

4 cups vegetable broth

1 tbsp lemon juice

Pepper to taste.

In Instant Pot heat oil on saute. Add onion and cook until translucent. Add the garlic and cook for 1 more minute. Add remaining vegetables and broth. Everything but the lemon juice. Pressure cook for 4 mins. Let release naturally until ready to eat. Add lemon and pepper to taste. 

Fresh Tomato Sauce

5-6 Fresh Tomatoes, quartered

1 onion, quartered

2 small carrots, cut into chunks

2 cloves garlic, whole

1 tsp dried oregano

1 tsp dried basil

1 tsp sea salt

1 tsp can sugar

5- 6 ounces tomato paste

Add vegetables to the Instant Pot. Sprinkle spices on top, do not stir. Pressure cook on manual for 10 mins. Let release naturally for 10 mins. Blend in high speed blender. 

Sushi Rice (for sushi bowls)

2 cups of sushi rice

3 cups of water

Mix:

½ cup seasoned rice vinegar

1 tbsp oil

¼ cup cane sugar

1 tsp salt

Add rice and water to Instant Pot. Pressure cook for 9 mins. Let naturally release for 9 mins. Release Valve. Stir in the sauce mixture. 

Build sushi bowls however you wish. I like mine with grated carrots, edamame beans, diced cucumber, green onion, chunks of noori seaweed, cilantro and airfield tofu. Topped with a bit of tamari, sriracha, and/or chili crunch. Be creative and have fun!

Postpartum Kitchari

2 cups organic basmati rice

1 cup moong dal 

Approximately 8 cups of water

½- 1 inch ginger root, grated

¼ tsp pink salt

3 tbsp coconut oil

1 tsp coriander powder

1 tsp cumin powder

1 tsp cumin seeds

½ tsp mustard powder

2 tsp turmeric powder

Add all ingredients to the Instant Pot. Pressure cook manual for 20 mins. Quick release valve. Do not add more salt or spices for full benefits.

Benefits:

• Digestion is often more sensitive after birth. Kitchari is easy to digest
• Helps improve nutrient absorption
• Helps with tissue repair after birth due to anti-inflammatory spices
• Cumin supports milk production
• Includes spices that are warming and restorative. Postpartum mothers are vulnerable to cold and depletion