Instant Pot Sweet Potatoes-Avokado Steamer Basket

If you’re a fan of sweet potatoes, I’ve got a great cooking tip for you: cook them in the Instant Pot! In this post, I’ll show you the recommended pressure cooking settings and give you some tips on some of my favorite steamer baskets.

I know some of you only eat sweet potatoes at Thanksgiving time, all sweetened up and buttery. (Yum, yum)! However, another way to eat them is baked or better yet, steamed.

Did you know that these bright orange gems are not actually potatoes? They are actually a root of the morning glory family. There are hundreds of types of sweet potatoes, and they come in a variety of colors.

You’ll find them cream colored, yellow, red, and even purple. But the variety you’re probably familiar with and see in the store, is the “Covington.” It has pale orange/pink skin and a bright orange pulp.

This root veggie is chock full of nutrition. If you’re not a big fan, I suggest you give them a whirl.

Here is some sweet potato nutritional information

Just one sweet potato gives you 400% of the vitamin A you need each day. Vitamin A helps keep your eyes healthy as well as your immune system. It’s also good for your reproductive system and organs like your kidneys and heart.

Sweet potatoes are rich in:

  • B vitamins
  • Vitamin C
  • Vitamin D
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

Carotenoids give sweet potatoes their rich orange color, just like carrots. Carotenoids are an antioxidant, which means they have the power to protect your cells from day-to-day damage. Something you may want to add to your diet, don’t ya think?

How to steam them in the Instant Pot

Finding the right cooking time is the key!

These root veggies come in all sizes, and if you use just a standard time that you find in most tutorials, you may have find your tatos under-cooked. Unfortunately, there is not a one-size-fits all cooking time.

First of all you’ll need to determine the size of the potatoes. If they’re not all similar in size, you’ll want to cut some so they are.

1 -Measure the circumference of the potatoes.

Instant Pot Sweet Potatoes steamer basket

2- Place the potatoes on a rack or in a steamer basket.

Let’s talk steamer baskets and racks. I was just introduced to this amazing Avokado silicone steamer basket and I’m totally sold. You can cook all kinds of things in it, not just veggies. Use it on the stove top for pasta. When the pasta is cooked, no need to carry the pan to the sink and drain, just lift it up and drain. Then dump the pasta into a bowl. LOVE it!

I use this basket in my Instant Pot for steamed broccoli, beans, and all kinds of stuff. One more thing, it’s so easy to clean! You gotta love that. No more broccoli pieces stuck in the metal mesh.

You can also use a stainless steel rack, or steamer basket.

3 -Add 1 cup water to the Instant Pot

4 -Set pressure cooking method to (MANUAL) (HIGH PRESSURE)

5 -Flip valve for pressure cooking.

6- Set time

Preferences (a little firm – fully tender)

6 inches:   (15 – 20) minutes

8 inches:   (25 – 30) minutes

10 inches: (35 – 40) minutes

12 inches: (45 – 50) minutes

7- When beeper sounds, use (QUICK RELEASE METHOD) by flipping valve to release steam.

*** Use this guide as a reference and adjust accordingly. It may take a trial run to get them to your preferred texture. If they are not done to your liking, you can always throw them back in for another minute or so.

8- Remove from pan and peel. This is what I love about the silicone steamer basket, YOU DON’T NEED HOT PADS OR MITTS! Simply use the handles to pull out of pan.

9- Serve alone or add your favorite topping.

 

Play Video

Enjoy!

jan

Instant Pot Sweet Potatoes

If you’re a fan of sweet potatoes, I’ve got a great cooking tip for you: cook them in the Instant Pot! Quick to make, tender and delicious!

  • Prep Time1 min
  • Cook Time18 min
  • Total Time19 min
[MEDIAVINE EXAMPLE AD SPACE 1]

INGREDIENTS

  • Raw, unpeeled sweet potatoes.
  • 1 cup water
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTRUCTIONS

1

Place the potatoes on a rack or in a steamer basket.

2

Add 1 cup water to the Instant Pot

3

Set pressure cooking method to (MANUAL) (HIGH PRESSURE)

4

Flip valve for pressure cooking.

5

Preferences (a little firm – fully tender)

6

Set time:

6 inches:   (15 – 20) minutes

8 inches:   (25 – 30) minutes

10 inches: (35 – 40) minutes

12 inches: (45 – 50) minutes

7

When beeper sounds, use (QUICK RELEASE METHOD) by flipping the valve to release steam.

*** Use this guide as a reference and adjust accordingly. It may take a trial run to get them to your preferred texture. If they are not done to your liking, you can always throw them back in for another minute or so.

Freezing Instructions:

8

Remove from pan and peel.

 

9

Serve alone or add your favorite topping.

Enjoy!

Recommended Products:

Instant Pot Sweet Potatoes settings

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Broccoli – How To Steam In The Instant Pot

2020 calendars

Steamed broccoli and cauliflower have never been easier to make than in my Instant Pot. What is so great about this pressure cooker? Well, the biggest thing is that you don’t overcook steamed vegetables. Eating soggy broccoli was pretty common in my kitchen before this bad boy entered my world.

I love that you can throw in your veggies, set the timer and continue with other things. The beeper will sound when it is done and you can have perfectly steamed broccoli and cauliflower in less than 10 minutes total cooking time. There is no excuse for not having time to fix a delicious, healthy side dish for any meal.

When cooking vegetables, fresh or frozen, it’s recommended to use steaming or quick pressure cooking to preserve vitamins and minerals to the maximum. So, what are the benefits of this beautiful green vegetable anyway?  Here are a few reasons why we should eat broccoli.

9 Health Benefits of eating broccoli

1. Cancer Prevention

Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

2. Cholesterol Reduction

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

3. Reducing Allergy Reaction and Inflammation

Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as an anti-inflammatory.

4. Powerful Antioxidant

Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

5. Bone Health

It contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Heart Health

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

7. Detoxification

Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants.  It also contains isothiocyanates which help control the detox process at a genetic level.

8. Diet Aid

It is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. A cup of broccoli has as much protein as a cup of rice or corn with half the calories.

9. Alkalizes Your Body

Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits.

Are you ready to start implementing this power food into your menu, if you haven’t already?

video tutorial

How to steam broccoli and or cauliflower using the Instant Pot:

 

1- Place a steam basket into the Instant Pot Pan

I recommend using a stainless steel basket or a silicone basket.

These silicone baskets from AVOKADO, are my new Instant Pot accessory love!

They hold a ton of food, are easy to clean, and make it really easy to remove from the pot. (No hat pad or mitts needed).

2- Cut up veggies into big florets and place into pan

I like to use the organic FROZEN broccoli from Costco. It comes already cleaned, cut and frozen.

3-Add 1  cup water

******If you use fresh veggies, the time needs to be adjusted way down, to 0! 

4- Apply lid and switch the valve to pressure

 

5- Press the MANUAL button and adjust the time to 3-4 minutes.

****FROZEN set to 3-4 minutes

*****UNFROZEN 0-1 minutes

Depending on how you like the broccoli, you may need to adjust the time. I like mine a little more tender, so I opt for the 4 minutes. If you want it a little crisp, 2-3 minutes is good.

Total cook time will be around 8-10 minutes which includes time to build up pressure.

This time will give you veggies that are tender, but still bright in color. After your first batch you will know if you need to adjust time a little to steam to your liking.

6-After beeper sounds, use the QUICK RELEASE METHOD

Flip the pressure switch and keep hands and face away from the hot steam.

Once the pressure has come down, the pressure valve will drop and you can open the lid

 

6-After beeper sounds, use the QUICK RELEASE METHOD

Flip the pressure switch and keep hands and face away from the hot steam.

Once the pressure has come down, the pressure valve will drop and you can open the lid

 

One more tip! I know this will sound crazy, but I like to save the water from the pan to drink later. Cooled in the fridge it is quite tasty and chuck FULL OF NUTRIENTS.

 

There you have it, a quick healthy side dish to any meal.

 

Play Video

Enjoy!

 

Broccoli – How To Steam In The Instant Pot

2020 calendars

Steam broccoli to perfection in only minutes using the Instant Pot.

  • Prep Time1 min
  • Cook Time4 min
  • Total Time5 min

For the burger

  • Raw or Frozen Broccoli 

Preparing the spices

1

Place a steam basket into the Instant Pot Pan

I recommend using a stainless steel basket or a silicone basket.

2

Cut up veggies into big florets and place into pan

3

Add 1  cup water

******If you use fresh veggies, the time needs to be adjusted way down, to 0! 

4

Apply lid and switch the valve to pressure

5

Press the MANUAL button and adjust the time to 3-4 minutes.

****FROZEN set to 3-4 minutes

*****UNFROZEN 0-1 minutes

Depending on how you like the broccoli, you may need to adjust the time. I like mine a little more tender, so I opt for the 4 minutes. If you want it a little crisp, 2-3 minutes is good.

Total cook time will be around 8-10 minutes which includes time to build up pressure.

This time will give you veggies that are tender, but still bright in color. After your first batch you will know if you need to adjust time a little to steam to your liking.

6

After beeper sounds, use the QUICK RELEASE METHOD

Flip the pressure switch and keep hands and face away from the hot steam.

Once the pressure has come down, the pressure valve will drop and you can open the lid

This is an extra note from author. This can be any tip, suggestion or fact related to the recipe.
  • Amount per serving
  • Calories0
  • % Daily Value*

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