We absolutely love our gut-healthy meals here at Hyperbiotics, and no matter how long they may take to simmer, bake, sauté, or grill, we know that the effort and time we invest in cooking clean, real, healthy food is worth every last minute when it comes to nourishing our microbiome and supporting our health and vitality from the inside out.
But, what if we told you that you could make the same gut-healthy fare in less than half the time and that it may (gasp!) be even more flavorful and contain more nutrients than the recipes you spend hours—not to mention multiple pots and pans—lovingly preparing each day? Well, if you’re like us, you’ll jump right on board with our new favorite appliance, the Instant Pot!
This versatile kitchen helper is all the rage right now, and it’s no wonder. We love the pressure cooker feature, because studies show that pressure cooking actually preserves and improves the bioavailability of many nutrients in food—like vitamin C, beta-carotene, iron, and zinc—that other cooking methods can destroy.1,2
And because the Instant Pot cooks so quickly and is incredibly easy to clean, you can use it for more than one meal a day. Check out our recipes below for a full day of satisfying, gut-healthy one-pot Instant Pot meals to keep you (and your friendly flora) going strong!
Breakfast: Hearty Steel Cut Apple Oatmeal
Packed with fiber and rich in magnesium, iron, and vitamin B, oatmeal is a powerhouse of nutrition all on its own. Add in apples and prebiotic powder for a real prebiotic fiber punch, and you have the ideal gut-healthy (and yummy!) breakfast. Walnuts sprinkled on top make for the perfect amount of microbe-nourishing crunch.
Ingredients:
• 1 tablespoon coconut oil
• 1 cup steel cut oats
• 2½ cups water
• 1 large apple, peeled, cored, and chopped into small pieces
• 1 teaspoon ground cinnamon
• 1 scoop Hyperbiotics Prebiotic Powder
• Sweetener, to taste
• Optional toppings (walnuts, bananas, kiwifruit)
Instructions:
1. Coat Instant Pot with coconut oil to prevent sticking, then add oats, water, apples, and cinnamon. Secure the lid (make sure vent is closed), select the Manual setting, and cook on high pressure for 7 minutes.
2. Once done cooking, allow the pressure to release naturally for 10 minutes, and then release the rest of the pressure quickly.
3. Mix in sweetener of your choice, such as honey or maple syrup, and a scoop of prebiotic powder. Top with raw apples, walnuts, bananas, or kiwifruit.
Lunch: One Pot Quinoa, Lentil, and Kale Soup
This one-pot soup has it all! Nutrient-rich quinoa provides a source of complete protein to keep you going all afternoon; prebiotic lentils, onions, and garlic help your friendly flora thrive; anti-inflammatory turmeric gives a powerful antioxidant boost; and kale brings in a healthy dose of calcium, vitamin K, and iron. Even better? It travels well (bring it to work!) and tastes ah-mazing.
Ingredients:
• 4 garlic cloves
• 1 cup onion, chopped
• 3 stalks of celery, chopped
• 1½ teaspoon ground cumin
• ½ teaspoon ground turmeric
• ½ teaspoon ground ginger
• 3 carrots, chopped
• ½ cup dry rinsed quinoa
• 1 cup red lentils
• 2 cups of chopped tomatoes
• 1½ cups water
• 2 cups of chopped kale with center stems removed
• Salt and pepper, to taste
Instructions:
1. Select the sauté setting on the Instant Pot. Sauté garlic, onion, and celery in a few tablespoons of water for 3-5 minutes or until tender. Add extra water as necessary to prevent sticking.
2. Add cumin, turmeric, and ginger, stirring continuously for 30 seconds to toast spices.
3. Add carrots, quinoa, lentils, tomatoes, and 1½ cups water.
4. Lock the lid, choose the Manual setting, and cook on high pressure for 6 minutes.
5. Allow pressure to release naturally, which will take about 10-15 minutes.
6. Open lid and stir well to mix all ingredients. Stir in kale until it softens.
7. Season with salt and pepper to taste.
Dinner: Delectable Lemon Dill Salmon With Veggies
Unlike baking or grilling, which can quickly dry out delicate fish, the Instant Pot perfectly steams salmon to a silky, moist texture that just melts in your mouth. Rich in omega-3 fatty acids, B vitamins, and selenium, salmon is the nutritional superstar in this dinner delight, while the veggies up the prebiotic factor for a well-rounded, delicious meal.
Ingredients:
• ¾ cup water
• 2 cloves minced garlic
• Few sprigs of fresh dill
• 1 pound salmon filet
• Salt and pepper to taste
• ½ lemon thinly sliced
• 1 zucchini, sliced
• 1 carrot, sliced
• 1 red bell pepper, julienned
Instructions:
1. Place water, garlic, and most of the dill in the Instant Pot and then insert the trivet. Place salmon on trivet, skin side down.
2. Season salmon with salt and pepper and cover with lemon slices and remaining dill.
3. Secure the lid, choose the Steam function, and set to 5 minutes.
4. While salmon steams, chop the zucchini, carrots, and red bell pepper.
5. When done cooking, quick release the pressure, press the Warm/Cancel button, open the lid, and remove the trivet with salmon.
6. Discard the dill, add veggies, and close the lid. Press Sauté and let cook for about 2 minutes.
7. Serve veggies with salmon and drizzle remaining herb and garlic-infused liquid over both.
For more gut-healthy recipes, check out The Hyperbiotics Cookbook.
References:
1. Yadav, S. K., & Sehgal, S. (1995). Effect of home processing on ascorbic acid and ?-carotene content of spinach (Spinacia oleracia) and amaranth (Amaranthus tricolor) leaves. Plant Foods for Human Nutrition,47(2), 125-131. doi:10.1007/bf01089261
2. Pereira, E. J., Carvalho, L. M., Dellamora-Ortiz, G. M., Cardoso, F. S., & Carvalho, J. L. (2016). Effect of different home-cooking methods on the bioaccessibility of zinc and iron in conventionally bred cowpea (Vigna unguiculata L. Walp) consumed in Brazil. Food & Nutrition Research,60(1), 29082. doi:10.3402/fnr.v60.29082
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Emily Courtney is a Writer and Editor at Hyperbiotics and mom to two fun and active boys. Emily is passionate about natural wellness and helping others learn about the power of probiotics for vibrant health!