The Instant Pot Blog

Whether you’re a seasoned vegan or simply trying to eat more plants, the Instant Pot is a game-changer. This multi-functional marvel doesn’t just save time, it unlocks textures, flavours, and nutrients that traditional cooking methods simply don’t. Speed Meets Nutrition Plant-based meals often rely on legumes, grains, and fibrous vegetables – ingredients that traditionally require long cooking times. The Instant Pot vastly reduces that time while preserving nutrients: Beans from scratch in under 30 minutes (even less time if pre-soaked). Whole grains like brown rice, quinoa, and barley cooked to perfection. Vegetables e.g. root veg and cruciferous vegetables like cauliflower, softened without losing their bite or colour. Pressure cooking also enhances digestibility, especially for fibre-rich foods, making it ideal for gut health too.   One-Pot Wonders for Busy Days Minimal cleanup, maximum flavour. The Instant Pot’s sauté and pressure functions mean you can build layers of flavour in one pot. Here are a few standout recipes:   Vegan Chickpea & Potato Curry A warming, spice-rich dish that’s perfect for batch cooking. Chickpeas, mushrooms, and potatoes come together in a fragrant curry base.    Black Bean Burgers Protein-packed and satisfying, these burgers use cooked black beans as a base and can be finished in the air fryer for a crispy outside.    Fibre-Rich Cooking Made Easy For those focused on dietary fibre, the Instant Pot is ideal as it easily handles: Lentils and split peas without turning them to mush. Vegetable stews that retain texture and flavour. Homemade oat, quinoa or barley porridge for a hearty breakfast. You can even pressure-steam artichokes, sweetcorn, or cabbage wedges to retain their fibre integrity while enhancing palatability.   Smart Cooking Allowing Creativity The Instant Pot isn’t just about convenience; it’s a tool for culinary exploration. Try: Infusing grains with vegetable and herb broths. Pressure-cooking jackfruit for pulled “meat” textures. Making nutty plant-based risottos without constant stirring. The Instant Pot is a gateway to deeper flavour, better nutrition, and fun plant-based experimentation.

October is National Cholesterol Month. It’s a great reminder that simple dietary choices can play a powerful role in keeping your heart healthy. High cholesterol often develops silently, but the good news is that what you put on your plate really can make a difference. As a nutritionist, I often see people assume they need to make drastic changes, when in fact it’s usually about tweaks and consistency. Choosing more fibre-rich foods, focusing on healthy fats, and preparing meals in a way that keeps them both delicious and sustainable is key. For busy lives, the Instant Pot has become one of my favourite tools. It makes wholesome, cholesterol-friendly cooking almost effortless.   Here’s why it matters: Soluble fibre (from oats, beans, lentils, and certain fruits/vegetables) helps lower LDL (“bad”) cholesterol by binding it in the digestive system. Healthy fats (from olive oil, avocado, nuts, and oily fish) support HDL (“good”) cholesterol and heart health. Plant sterols/stanols (naturally in nuts, seeds, and legumes) have cholesterol-lowering benefits. Less saturated fat and ultra-processed foods mean less strain on your cardiovascular system. Now let’s talk food here are some of my favourite Instant Pot recipes for cholesterol support:   1. Instant Pot Oat & Flax Breakfast Porridge Why it helps: Oats and flaxseed both provide soluble fibre that supports cholesterol management. How: Cook oats with milk pot-in-pot in the Instant Pot. Stir in ground flaxseed, top with berries, and a sprinkle of walnuts for crunch and omega-3s.   2. Moroccan Mushroom and Lentil Soup Why it helps: Lentils are rich in soluble fibre and plant protein, while vegetables add antioxidants.     3. Chickpea & Lentil Curry Why it helps: Chickpeas provide soluble fibre and plant sterols, while spices like turmeric and cumin support anti-inflammatory balance.     4. Apple & Cinnamon Stewed Fruit Why it helps: Apples are rich in pectin, a soluble fibre known to help manage cholesterol. How: Slice apples, add a little water, cinnamon, and a drizzle of honey, then pressure cook for just 2 minutes before allowing a natural pressure release (NPR). Serve warm with natural yogurt and chia seeds.   Final Thoughts Managing cholesterol doesn’t mean giving up food you love. It’s about making delicious, nourishing swaps that your body (and your heart) will be grateful for. With tools like the Instant Pot, these meals are not just good for your health, but practical for everyday life. This October, let’s celebrate Cholesterol Month by cooking smarter, eating better, and embracing small changes that add up to long-term heart health.

One of the most common questions I get is: “Should I be buying organic?” With food prices rising, it’s a very reasonable question, especially when organic produce can be so much more expensive. The good news is you don’t need to buy everything organic to eat healthily or reduce your exposure to synthetic pesticides and herbicides. In fact, some foods are grown with minimal pesticide use even in conventional farming, while others are far more vulnerable to chemical residue.   Why Consider Organic? In the UK, organic farming standards are regulated and certified by bodies such as the Soil Association and OF&G (Organic Farmers & Growers). These standards prohibit synthetic pesticides, herbicides like glyphosate, and GMOs, while promoting soil health and biodiversity. While the health impact of low-level pesticide exposure is still debated, the Precautionary Principle suggests it’s worth reducing unnecessary exposure particularly for children, pregnant women, and those with chronic conditions.   Top Foods to Buy Organic in the UK These fruits and vegetables tend to have higher levels of pesticide residues in conventional farming and are worth prioritising organic if your budget allows: Apples: UK-grown apples are often treated multiple times with fungicides and pesticides. Washing helps, but residues can remain under the skin. Strawberries & Berries: Delicate fruits like strawberries, blueberries, and raspberries are heavily sprayed and difficult to wash thoroughly. Leafy Greens (e.g., spinach, kale, rocket): These absorb pesticides easily and have large surface areas. Therefore, they are especially vulnerable to contamination. Grapes: Whether fresh or as wine, grapes tend to be one of the most sprayed crops worldwide. Peppers & Chillies: Their thin skins make them vulnerable to residue absorption, and they’re frequently treated with chemical sprays. Tomatoes (especially cherry varieties): Often grown in heated greenhouses and treated with multiple products. Potatoes: Sprout inhibitors and fungicides are commonly used in UK conventional potato farming. These can persist even after peeling. Celery: High water content and thin skin mean it can carry higher residue levels. Foods You Don’t Necessarily Need to Buy Organic in the UK Some produce is naturally more resilient to pests or grown with fewer chemicals in UK agriculture, meaning conventional versions are usually quite safe: Onions & Garlic: Their pungent compounds naturally repel pests, reducing the need for chemical sprays. Avocados: Thick skins protect the inner flesh from most pesticides. Just wash before cutting. Mushrooms: Usually grown in controlled indoor environments with minimal pesticide use. Cabbage & Broccoli (brassicas): UK-grown brassicas tend to have low pesticide residues. Their thick outer leaves can be removed if desired. Bananas:  Not UK-grown but conventionally grown bananas have thick skins that limit chemical transfer. Sweetcorn (not processed corn) Its tight husks protect kernels well, and in the UK, GM corn is not permitted. Peas (frozen or fresh) These are harvested before pest exposure becomes high; pesticide use is generally minimal. You don’t need to overhaul your shopping list overnight. Simply start by focusing on the most pesticide-prone foods, especially fresh produce you consume regularly and eat with the skin on.   Budget-friendly tips Check out local farmers’ markets or veg box schemes. These are often cheaper and fresher than supermarkets. Wash non-organic produce thoroughly in cold water or with a bicarbonate of soda rinse. Buy organic in bulk when on sale and freeze for later. Eating more fruits and vegetables, whether organic or not, is far more important than avoiding them altogether because of pesticide concerns. Remember also, your health is shaped by your overall dietary pattern, not whether your broccoli is organic every single time.

If you’re feeling the sweltering grip of this summer’s heatwave, you’re not alone. With record-breaking temperatures sweeping the country, staying cool isn’t just a luxury—it’s essential. One smart and delicious way to beat the heat? Iced drinks. Lots of them. That’s where the  Instant Cold Brewer by Instant Pot  steps in.   What Is the Instant Cold Brewer? Unlike traditional cold brewing methods that take 12 to 24 hours, the Instant Cold Brewer uses rapid cold brew technology to give you smooth, bold coffee or tea in under 20 minutes. It’s compact, user-friendly, and ideal for those of us who don’t want to wait a whole day for a single cup of iced goodness.   So, How Many Drinks Can You Actually Make? The Instant Cold Brewer features  a removable 950ml pitcher , which can yield: 4 to 6 servings of cold brew  depending on how strong you like it. You can also  brew concentrate , which stretches even further. One full pitcher of concentrate can make up to  8–10 servings  when diluted with water, milk, or ice. This means you’re not just making a single cup—you’re prepping your personal survival stash for the entire day (or week) ahead. Drink Ideas to Stay Cool Here are some cooling concoctions you can whip up with the Instant Cold Brewer: Classic Cold Brew Coffee Pour it over ice, add a splash of oat milk or vanilla syrup, and you’ve got your go-to morning fuel. Cold Brew Milk Tea Use black tea in the brewer, then mix with milk and boba pearls for a DIY iced milk tea that rivals your favorite café.  Iced Herbal Tea Brew hibiscus, mint, or chamomile tea and serve over ice with lemon slices for a refreshing non-caffeinated option. Cold Brew Mocktails Use fruit-infused green tea, add sparkling water, citrus, and mint for a hydrating and flavorful summer mocktail. Why It’s Perfect for Heatwaves No hot brewing : Keep your kitchen (and yourself) cool. Fast : Get your drink in minutes, not hours. Economical : Skip the £5 coffee shop runs—this pays for itself quickly. Customizable : Adjust strength, flavor, and temperature just how you like it. Final Thoughts The Instant Cold Brewer by Instant Pot isn’t just a trendy appliance—it’s your personal heatwave hero. With the ability to craft multiple servings of cool, refreshing beverages in under 20 minutes, it’s the perfect way to stay hydrated, caffeinated, and chill this summer. So, if you’re sweating through another triple-digit day, skip the line at the café, grab your brewer, and start sipping your way to cooler vibes.

In today’s world, plastic is everywhere, especially in our kitchens. From cellophane-wrapped produce to prepackaged snacks and ready meals, plastic has become a go-to for convenience. However, single-use plastic is one of the biggest contributors to pollution and environmental damage. The good news is that you can dramatically reduce plastic waste right at home by using two versatile appliances – your Instant Pot and your air fryer. Let’s explore how to reduce plastic-wrapped convenience foods by embracing healthier, eco-friendlier, homemade alternatives.   Why the Instant Pot and Air Fryer Are Game Changers These two appliances are modern-day sustainability heroes. Here’s why: Instant Pots  are pressure cookers, slow cookers, steamers, and more, all in one. Air fryers  give you that crispy, indulgent texture with little to no oil, replacing fried or packaged snack foods. Both cut down on cooking time, making homemade meals and snacks more feasible even on busy days.   Replace These Common Plastic-Wrapped Foods Here’s how to swap out plastic-heavy products with delicious homemade versions.   Prepackaged Frozen Meals → Batch-Cooked Homemade Meals Plastic Problem:  Frozen meals often come in multiple layers of plastic and film. Solution:  Use your Instant Pot to make large batches of hearty stews, curries, rice dishes, or soups. Store them in reusable glass containers or silicone freezer bags. Tip:  Portion and freeze them for grab-and-go meals. Just like the store-bought kind, but zero waste.   Bagged Frozen Chips, Fish Fingers and Nuggets → Air Fryer Goodies Plastic Problem:  Store-bought frozen chips, fish fingers and chicken nuggets come wrapped in plastic. Solution:  Cut potatoes into fries or wedges, toss with a little olive oil and seasoning, and air-fry until golden. Make homemade fish fingers, chicken or veggie nuggets from scratch, using breadcrumbs made from your stale bread, and freeze extras. Bonus:  Homemade means lower salt intake and fewer additives.   Plastic-Wrapped Breads and Pastries → Fresh-Baked Batches Plastic Problem:  Bread and pastries usually come in plastic bags. Solution:  Use your Instant Pot’s “yogurt” setting for doughs, then bake in the oven or air fryer. Store in:  cloth bread bags or beeswax wraps.   Plastic-Wrapped Snacks & Sweet Treats → Air Fryer or Instant Pot Treats Plastic Problem:  Single-serve snacks are often the worst offenders. Solution:  Make homemade energy balls and granola bars as well as savoury snacks including kale chips, crispy chickpeas or crunchy roasted green peas. Use your air fryer for crispy snacks or the Instant Pot for no-bake treats using the “sauté” function to melt ingredients. Store in:  Reusable snack pouches or glass jars for easy lunchbox additions. Reducing your reliance on plastic-wrapped foods isn’t just good for the planet, it’s better for your health, your wallet, and your peace of mind. With an Instant Pot and air fryer, the transition is easier than ever. You’ll be amazed at how quickly these appliances become your go-to tools for fast, fresh, and plastic-free cooking.

There is something rather wonderful about eating outside whether it’s in a park, blankets spread under the trees or at a picnic table by the sea, but as a nutritionist I often see picnic food being synonymous with ultra processed snacks and sugar laden drinks. The good news is it doesn’t have to be that way.   With just a bit of planning and the help of two of my favourite kitchen tools, the air fryer and the Instant Pot, you can pack a picnic that’s bursting with flavour and nutritional value.   Let me share with you some simple, healthy and easy to prepare recipes that are suitable for picnics and can be made using either the air fryer or the Instant Pot.   Faff Free Air Fryer Falafel This dish provides a great source of plant-based protein, fibre, vitamins and essential minerals like iron and folate. These support digestion, heart health, and blood sugar regulation.   Instant Pot Tabouleh Bulgur wheat (also spelled “bulghur”) is an incredibly versatile and nutrient-dense whole grain with ancient roots in Middle Eastern, Mediterranean, and West Asian cuisines Not only does bulgur’s mild flavour make it suitable for many uses it is also an especially good source of manganese, magnesium, iron, protein, and fibre.   215g bulgur wheat 375ml of vegetable stock 3 spring onions, sliced 4 tomatoes, seeds removed and diced Zest of two lemons Juice of 1 lemon 80g parsley, finely chopped 20g mint, finely chopped 4 tbsp extra virgin olive oil Clove of garlic, finely chopped salt and pepper to taste Place the bulgur wheat and vegetable stock in the inner pot of your Instant Pot and cook on low pressure for 12 minutes. Use a quick pressure release or QPR at the end of cooking. Leave that to cool whilst you prepare the other elements of the tabbouleh. Once cooled simply combine all of the ingredients and then leave in the fridge until you’re ready to serve. This will serve 6 to 8 as a side.   Stuffed Picnic Loaf A great way to use your air fryer to prepare nutrient-rich roasted Mediterranean vegetables such as peppers and aubergines with which to stuff your hollowed out round loaf of bread. Simply layer these vegetables with your favourite fillings such as cheese, pesto, N’duja and leafy greens. Once stuffed, the loaf is wrapped and left to rest, letting all the ingredients soak into the bread, creating a perfect, flavourful bite with every slice.   Air Fryer Roasted Beetroot and Goats Cheese Salad Beetroot is not only a source of fibre, iron, vitamin C, potassium and folate it is also a source of inorganic nitrates which convert to nitric oxide in the body. This has been linked to lowering blood pressure by sending signals to artery walls to relax. Roasting beetroot brings out its natural sweetness and this contrasts beautifully with the creamy, goats cheese in this salad. 250g of cooked beetroot chopped into 2 cm wedges 3 tablespoons of extra-virgin olive oil 2 tablespoons of balsamic vinegar 80g bag of mixed leaves Half a cucumber or a small cucumber sliced into ribbons, omit the wateriest centre part 1 x 100g goats cheese round, halved horizontally 50g of chopped walnuts Two thick slices of rustic bread sliced into 2 cm cubes roughly Toss the pieces of bread in 1 tablespoon of olive oil with some salt and pepper Coat the beetroot wedges and another tablespoon of olive oil mixed with 1 tablespoon of balsamic vinegar Place the wedges in a baking dish that fits your air fryer Put both of these into the drawers of your air fryer and set to finish at the same time using the sync finish function. The beetroot needs to be cooked for nine minutes at 180°C and the croutons for four minutes at 180°C Meanwhile, make dressing from 1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil to the cucumber ribbons and mixed leaves in the dressing. Note: if you’re going on a picnic then you won’t dress the salad until you get there. Once the air fryer has finished cooking, add the walnuts and the goats cheese to the baking dish with the beetroot in. Cook for a further four minutes. Leave everything to cool and then serve the salad together   Instant Pot – Quinoa and Feta Corn Salad A protein and fibre-rich salad providing magnesium, folate, iron Vitamin B-complex and antioxidants such as lutein and zeaxanthin, which support eye health. These recipes strike a balance between nutrition and flavour with enough variety to suit omnivores, vegetarians and vegans alike. These dishes are designed to be portable and withstand a journey to your picnicking spot. No soggy sandwiches here! Next time you’re heading out for a picnic on a sunny day remember that your air fryer and Instant Pot can bring some wonderful flavours and perfect picnic foods to life.