Way back in the first issue of the Performance Menu, Robb Wolf outlined the essential elements of a world-class kitchen. It was a simple, minimalist list. Over the years, I have offered recipes using all of those simple tools, except one: the pressure cooker. The pressure cooker is a quick, convenient way to prepare many foods. I have frequently utilized the pressure cooker in my own home cooking since obtaining one. This one piece of kitchenware can make such a big difference that I decided to devote this month's whole column to pressure cooker recipes!

The pressure cooker will have your meal ready anywhere from 3 to 10 times faster than with conventional cooking. Little cooking liquid is required, so there will be significantly less loss of vitamins, minerals, and other nutrients. Foods will retain their flavors better. The pressure cooker also does not have any of the downsides that most forms of convenience cooking have. Sure, a microwave will cook your foods very quickly, but it will leave many of the nutrients downgraded!

Try to find a good quality cooker. Look for stainless steel interiors, while avoiding aluminum pots. The aluminum cookers may leach aluminum salts into your food. I have a 6-quart Rapida cooker by Fagor. I have had it for about two years, and it works excellently.

Follow the directions that come with your pressure cooker. You may have to alter these recipes slightly to work with your unit. All of these can be prepared conventionally as well—try tripling the cooking time if you choose to do it this way.




Quick Cooked Veggies

Time: 5 minutes

• Veggie of your choice (broccoli or cauliflower, for example)
• 1/4 cup water

Add veggies and water to the pressure cooker. Close the lid and heat over high until the unit is up to pressure. Immediately transfer to another element set to medium and cook for 3 minutes (This is to prevent overcooking). Quickly cool the pot under cold running water until the pressure releases. Open and serve.

Zone info: this will depend on which veggies you have chosen, of course!


Creamy Chicken Broccoli Soup

Time: 10 minutes

• 10 oz chicken breast
• 1 lb broccoli florets
• 1/2 cup coconut milk
• 1/2 cup beef broth
• fresh ground black pepper

Place the chicken, broccoli, and beef broth into the pressure cooker. Close the lid and heat on high until the pot is up to pressure. Transfer the pressure cooker to another element that has been preheated to medium. Cook 5 minutes. Cool the pressure cooker quickly under cold running water, then remove the lid.

Remove the chicken breasts and set aside. Next, empty the broccoli and broth into a blender. Add the coconut milk. Puree the mixture, then add the chicken. Blend the chicken on low until the meat is shredded—around 20 seconds maximum. Don't blend the meat too finely, or the soup will resemble baby food! Serve in bowls, top with fresh ground black pepper to taste.

If you don't have a pressure cooker, boil the chicken for 20 minutes, and steam the broccoli for 12 minutes separately.

Zone info: 2 servings at 5 protein blocks, <1 carb block, 8 fat blocks


Sausage Goulash Breakfast

Time: 12 minutes

• 4 sliced sausages
• 4 cups cauliflower
• 1 cup chopped onion
• 1/4 cup water
• 1 Tbsp olive oil
• 2 cloves crushed garlic
• 4 eggs

Place the olive oil and onion into the pressure cooker. Heat over medium, stirring, until the onions begin to soften and become translucent. Add the sausage slices, continue to stir. Heat 1-2 minutes more.

Add the cauliflower, water, and garlic. Close the pressure cooker and transfer to another element set to high. When the unit reaches full pressure, transfer it back to the original element set to medium. Cook for 4-5 minutes. Cool the pressure cooker under cold water, then remove the top.

While the veggies cook, cook four eggs over easy. Split the sausage goulash into two servings, top each with two eggs. Enjoy!

Zone info: 2 servings at 6 protein blocks, 1.75 carb blocks, 24 fat blocks


Quick Beef Stew

Time: 35 minutes

• 2 lbs beef for stew
• 4 cups chopped purple top turnips
• 1 cup chopped onion
• 1 cup chopped celery
• 1 1/2 cup beef broth
• 1 Tbsp almond meal
• 1 Tbsp arrowroot powder
• 1 Tbsp dulse flakes (optional)
• 1 Tbsp coconut oil
• 2 cloves crushed garlic
• Fresh ground black pepper

Heat the oil and onion in the pressure cooker, stirring frequently. Once the onions begin to soften, add the beef. Brown the meat, mixing well, for around 5 minutes.

Add all of the remaining ingredients except the garlic and pepper. Close the pressure cooker, then turn the heat to high. Once the cooker is up to pressure, reduce to medium. Cook for 20 minutes. Cool and open the unit, then add the pepper and crushed garlic. Mix well, then serve hot.

Zone info: 6 servings at 5 protein blocks, 1 carb block, 15 fat blocks




Turkey "Stuffing" Soup

Time: 30 minutes

• 3 lbs turkey breast
• 2 cups cauliflower
• 2 cups chopped celery
• 2 cups chopped yellow squash
• 2 cups chopped parsnips
• 1/2 cup chopped carrots
• 5 Tbsp chopped fresh sage or 1 1/2 Tbsp dried sage
• 2 Tbsp rosemary
• 1 Tbsp olive oil
• 2 cups chicken broth

Heat the oil in the pressure cooker over medium heat. Brown the turkey, mixing well. Add the seasonings as the meat browns. Once the meat has browned, add all of the remaining ingredients. Close the lid, turn the heat to high, and bring the pot up to pressure. Reduce to medium, and cook 20 minutes. Cool the cooker and release the pressure, then serve.

Zone info: 8 servings at 6 protein blocks, ~1 carb block, 6.5 fat blocks




Cornish Game Hen

Time: 25 minutes

• 1 Cornish game hen
• 1 Tbsp olive oil
• 2 Tbsp rosemary
• 2 Tbsp thyme
• 2 cloves garlic
• 1/4 cup chicken broth

Heat the oil in the pressure cooker. Lightly brown the outside of the bird by turning it in the oil. Place half of the rosemary and thyme inside your bird, and the other half on the outside. Stuff the garlic inside the bird. Add the broth, then close the lid. Bring the heat up to high until the pot is up to pressure. Reduce to medium, and cook 22 minutes. Cool the cooker and release the pressure; it's done!

Zone info: will vary depending on your bird. 1 oz chicken = 1 protein block.