top of page
Kale, Sweet Potato, and Gruyere Quiche
Ingredients:
- 6 jumbo eggs
- 1/2 cup Half and Half cream
- 1 cup shredded cheddar cheese
- 1 cup shredded gruyere cheese
- 1/4 cup shredded parmesan cheese
- 1 medium precooked sweet potato chopped into small cubes.
- 1/2 bag fresh organic kale chopped in fine pieces.
- 1 store-bought or homemade pie crust, see bottom for homemade pie crust recipe.
- 1 small onion, chopped
- Add paprika, garlic, 1/2 tsp of salt, and pepper to taste.
-Sprinkle fresh chopped parsley on top.
Instructions:
1. Preheat the oven according to the pie crust package directions.
2. In a bowl, whisk together the eggs and 1/2 cup cream.
3. Prepare the kale:
- Fresh: wash, dry, and chop coarsely.
4. Add the kale and sweet potatoes to the egg and cream mixture, then stir in the shredded cheeses and chopped onion.
5. Season with paprika, garlic, salt, and pepper.
6. Pour the mixture into the pie crust.
7. Sprinkle Parsley on top with a little extra cheese.
8. Bake for 40 to 45 minutes, until a toothpick inserted into the center comes out clean.
9. Let it rest for a few minutes before slicing and serving.
Homemade Pie Crust:
1 1/2 sticks of cold butter
3/4 cup cold shortening
3 cups Gluten free All Purpose Flour such as Bob's Red Mill
-mix all ingredients in bowl with a pastry cutter until butter is combined.
Add 1 egg
1 tsp salt
5 tbs cold water
1 tbs white vinegar
Instructions:
Mix ingredients in bowl until dough is formed.
Cut into half and place into ziplock bags.
Flatten dough in ziplock bags before refrigerating for ay least 2-3 hrs before using.
Southwest Quinoa Salad
Ingredients:
-1 cup cooked white Quinoa
-1/2 purple onion chopped
-1 can of black beans or fresh homemade black beans in instant pot (see recipe below)
-1 can sweet yellow corn
-1 red or green bell pepper chopped
-1 avocado sliced into cubes
-1 lime, juiced over salad
-1 tbs olive oil
- fresh cilantro or parsley chopped for garnish
- salt and pepper to taste
Instructions:
1. Add all ingredients into a bowl and mix together. Add Lime juice, olive oil, parsley or cilantro on last. Serve chilled.
Instant Pot Black Beans:
- 1 bag fresh dry black beans.
- 6-8 cups water
-salt
Instructions:
1. Soak black beans for 24 hrs in large bowl of 6-8 cups of water and 4 tbs salt.
2. After 24 hrs, rinse beans thoroughly.
3. Place beans in Instant Pot with 6 cups water and salt.
4. Cook on bean control for 35-45 min.
(to make beans more flavorful, you can add a hams hock if you know you can tolerate it.)
5. Serve alone or top with your favorite toppings like cheese, jalapeños, sour cream, cilantro, my, or salsa.
Cassava Flour Tortillas
Ingredients:
- 1/2 cup warm water
- 1 cup Otto’s Naturals Cassava Flour
- 1/4 teaspoon sea salt
- 2 tablespoons olive oil
- 3 tablespoons additional warm water
Instructions:
1. In a mixing bowl, whisk together the cassava flour and sea salt.
2. Add the olive oil and 3 tablespoons additional warm water.
3. Stir until a soft dough forms. If the dough is too dry, add a small splash of warm water; if too sticky, sprinkle in a bit more cassava flour.
4. Divide the dough into small balls (about 8–10). Roll each ball between two pieces of parchment paper into a thin circle. Or you can use a tortilla press and get more even small tortillas.
5. On medium heat, cook tortillas in dry skillet for about 2-3 min on each side.
7. Keep tortillas warm in a clean towel and serve with your favorite POTS-friendly fillings.
Instant Pot Thyme Rosemary Chicken Breast
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts
- 1 tsp fresh chopped rosemary
- 1 tsp fresh chopped thyme
- 1 tsp salt
- 1/2 tsp black pepper
- 2 garlic gloves minced
- 1 tbs olive oil
- 1 cup chicken broth or water
Instructions:
1. In a small bowl, mix together the salt, pepper, garlic, thyme, and rosemary.
2. Rub the spice mix evenly over all sides of the chicken breasts.
3. Turn on the Instant Pot to Sauté mode and add the olive oil.
4. Sear the chicken for 2–3 minutes on each side, until golden brown, then remove the chicken from the pot.
5. Pour the chicken broth or water into the pot and scrape up any browned bits from the bottom with a wooden spoon.
6. Place the chicken back into the liquid inside the pot.
7. Lock the lid and turn the steam valve to the sealed position.
8. Cook on High Pressure for 8 minutes.
9. When the timer finishes, let the Instant Pot do a slow release for 10 minutes.
10. Always check that the internal temperature of the chicken reaches 165°F before serving.
Baked White Sweet Potatoes
Ingredients:
- 4 medium white sweet potatoes washed and dried
- Olive oil
- Salt
- Ice Cubes
Instructions:
1. Wash sweet potatoes thoroughly and pat dry. Cut each sweet potato 3/4 midline, not all the way through.
2. On a sheet pan, lay out foil wraps, doubling/overlapping to prevent leaking liquids.
3. Place each potato in its own foil boat, drizzle with olive oil and salt, place 1 ice cube in each boat for moisture.
4. Wrap each potato in foil and place in oven at 425 degrees for 45 min.
5. Let cool before unwrapping foil. Potatoes should be fork tender.
6. Serve alone or with butter, sour cream chives, and black pepper for extra flavor. Enjoy!
Overnight Oats
Ingredients:
- ½ cup rolled oats such as Bob's Red Mill Rolled Oats
- ½ cup half-n-half or dairy-free milk alternative
- 1 tbsp chia seeds
- 1 tbsp maple syrup or honey
- 1/4 tsp cinnamon
- blueberries
- bananas
- walnuts or pecans, finely chopped
- 2 tbs vanilla yogurt or dairy free alternative
Instructions:
1. Add oats, half-n-half, chia seeds, maple syrup or honey, and cinnamon to a bowl and mix together.
2. Place lid on top and put in refrigerator overnight or for at least 4 hours.
3. When ready to eat, you can eat it cold or warm it up in the microwave.
4. Add other ingredients to the top- blueberries, bananas, walnuts or pecans, and vanilla yogurt.
Seated Prep Stations
Minimize orthostatic stress by doing all your chopping and mixing while seated at a table or using a tall kitchen stool.
Batch & Freeze
When you have higher energy, cook double or triple portions. Freeze individual servings for 'low-salt' days when standing isn't an option.
One-Pan Wonders
Focus on sheet pan or slow cooker recipes to reduce cleanup time and the physical demand of managing multiple pots and timers.
bottom of page