Weight loss recipes

It’s a proven fact that most people are not happy with their bodies, as a friend used to say there are no problems in life there are only solutions and I prefer to look at life this way. If you are not happy with something change it. In a year from now, you will wish you started today. So let’s start today with simple weight loss recipes for your pressure cooker .

Exercise a and training is the key to healthy weight loss but what you eat is crucial. You don’t want to stand disappointed after hours and hours in the gym if you ate badly and nothing changes. We need to be wise about what we eat and re-, think the way you eat. Healthy Food can be delicious it all depends on how committed you are.

Many times the health benefits of certain foods are increased by using a pressure cooker. A simple example is tomato allows the body to better absorb cancer-fighting antioxidant lycopene. The pressure cooker is a nutrient saving way of cooking and has many other health benefits. A pressure cooker is the opposite of slow cooking.  This is also such a time saver while you do your 20 min exercise you can leave the pressure cooker to do the hard work.

Red tomato is a proven cancer fighter


A pressure cooker really cuts down on cooking time and dishes like lentils and tripe can be handled very quickly.

I am going to share some recipes with you that I found works wonders for me and I am sure it will work for you. I am going to share different recipe’s that would work for different tastes and for people who do not eat certain foods. So let’s look at some simple changes that you can bring into your diet.  Firstly what worked wonders for me is a pressure cooker, the way it cooks the food and the healthy food it cooks with ease and in minutes. The high-pressure cooking forces liquids into the food so something like tough meat gets very tender very fast. On the other hand, it also steams too much fat out of the food that can be thrown away. Even if it’s just for convenience sake who would not like to cook a chicken from frozen to cooked in 25 minutes. So it is healthy and convenient in our busy lives that’s two great positives. So let’s look at some easy fast healthy pressure cooker meals first before moving on.

Something Chillie

This is a very tasty very healthy winter warmer for those who like their food spicy. For this recipe I use chicken but you can use any meat that you like, try and choose leaner meat.


Serves 4 – 6

Large chicken

2 Onions

1 tomato

Pince of salt.

500 ml water

Pepper to taste

1.5 Cup of rice

1 Glove Garlic

Teaspoon Cayenne Pepper

2 Carrots cut in pieces.(any greens that you like)

Mix all the ingredients except the rice in your pressure cooker. Simply switch on and leave it for 30 minutes.

I do my rice separately so it just looks more organised once you serve but it is possible to do it all together.

As you can see there is really no wasted time and the flavours infused together by your pressure cooker makes for a delicious healthy meal.

This is really the way to cook yourself thin.

Cayenne Peper is a great way to add flavour when cooking for weight loss with your presssure cooker
Cayenne Peper is a great way to add spice to your Weight loss recipes.

My delicious soup

This delicious soup is going to cook for 15 to 20 minutes and I am sure you will love it.


1 Chicken(Pieces can be with the bones or without that depends on your taste)

2 Two teaspoons salt

3 One tablespoon of minced garlic

4 One large onion chopped

5 Any vegetables that you like

6 Chinese Noodles

7 Rosemary

8 one spoon of pepper

9 One cup of water


Heat Pot and ad a little oil, ad onion and all spices. Let simmer for 5 min and ad water and chicken and veg. Let cook for 25 min. After the pressure has been released ad the Chinese noodles and removes the meat. Let cook for 5 minutes. The dish is now completely prepared and ready to serve.

As you go along you will find your own perfect way of cooking your soup and making up your own new recipes with ingredients that you love.

Science shows that pressure cooking preserves heat-sensitive nutrients because of its shortened cooking time.  Another great advantage of pressure cooking is that it will make meat extremely tender and Juicy and most meats will only take 15 – 20 minutes.  In a pressure cooker, the trapped steam increases the atmospheric pressure inside the cooker by 15 pounds a square inch. When this happens the boiling point of water change from 212 degrees Fahrenheit to 250 degrees Fahrenheit e and this increase in temperature is what cooks the food faster.

Always use at least one cup of cooking liquid in your pressure cooker. Pressure cookers cook quickly since they use pressure created from the build-up, hot, trapped steam in the pot.  Once you have fell in love with this healthy cooking method your life will never be the steam. SIMPLE, TASTY, HEALTHY food.

Something I was never a big fan of eating was lentils but I discovered this awesome recipe on the internet that made me fall in love with this healthy food.

Lentils in Tomato Sauce


1 Spoon of oil

1 Chopped Onion(Quantity depends on how much you like onions).

1 stalk celery(use the whole plant)

1 Medium green pepper. (Color depends on you)

1 Cup chopped tomatoes

1 teaspoon salt or to taste

Some black pepper to taste

1.5 cup dry lentils

500 ml water



Preheat the pressure cooker ad the oil and slightly cook the onions, celery and pepper.

After it softened ad the tomatoes and mix well. Sprinkle the salt and pepper in. Ad the lentils and water and mix well.  Pressure cook for 15 minutes.  After 15 minutes let the air release and serve the dish.

There also numerous facts about lentils and how healthy they are. Lentils are highly beneficial for heart health. Lentils add essential vitamins and minerals to your diet and they are high in good protein and can actually replace meat in the diet. Lentils are an excellent source of molybdenum and folate and they are a great source of fibre, copper, phosphorus and manganese. They are high in iron, Vitamin B1, pantothenic acid, zinc, potassium and Vitamin B6.

I have always been a lover of everything mash. I love mash but I recently became quite paranoid about my carb intake so I was looking for another healthy alternative that tastes great. At last with lots of trying I have found just the thing for me. Cauliflower pressure cooker mash with parmesan cheese.  Cauliflower mash has 25% of the calories and carbohydrates that potato mash has and definitely needs acknowledgement and in my books are definitely among my favourites.

So let me share a dish with you that will leave you begging for more.


1 Cauliflower

2 Cups water

1 cup Grated parmesan cheese.

Chives to taste

Parsley to taste





Firstly put your cauliflower chunks in a pressure cooker with 500 ml of water and pressure cook for 10 minutes.

While waiting for your cauliflower grate your cheese and chop your chives and parsley.

When done release the pressure and mash the cauliflower. Once mashed ad the rest of the ingredients and it’s ready to serve.

Easy, Tasty and Healthy what more can one ask for.

Some of the healthy facts about cauliflower are they are very high in fibre. They contain many nutrients. They are an excellent source of antioxidants.  They can be an aid for weight loss. They are the low carb alternative to grains and Legumes and can be easily integrated into your diet. Cauliflower contains almost every vitamin you need. Because it is so high in fibre it is great for your digestive health and can reduce the risk of many chronic diseases. The many antioxidants assist the system in protecting against chronic disease and reduce inflammation.  Cauliflower is a great source of choline that many people lack and choline protects your cell membrane integrity and help stop several diseases.

I must say I am a self-confessed “Foodie”. I love food. It does not mean if you love food you must be overweight I also want to be healthy and look great. Another low carb delicious meal are Creamy chicken and Broccoli. These are extremely healthy and very low in carbs.

Creamy Chicken and Broccoli


1 Tablespoon coconut oil

1 Tablespoon butter

2 Chicken breast(No skin or Bone)

1 Cup chopped onions

.5 Tablespoon Salt

.5 Tablespoon Pepper

1 tablespoon parsley

2 tablespoons water

4 oz cream cheese cut into blocks

1 cup grated cheddar cheese

3 Cups broccoli



When you start put the oil,  blocked chicken and Broccoli in the pressure cooker and cook for 2 minutes on high. Now add all other ingredients and cook for 15 minutes.


Some Health facts about Broccoli. Broccoli is very high in nutrients. Broccoli has cancer-fighting and immune boosting properties.  This wonderful vegetable contains properties that depletes estrogens that cause cancer. It is also packed with soluble fibre that draws cholesterol out of the body.  Research has also shown that it strengthens the bodies ability to guard against allergies.

Next, I want to move on to a meat dish for those meat lovers amongst us.

Beef Stew

Not only is this dish healthy it is perfect for the colder days.


This recipe serves 6

2 Large carrots

2 celery sticks

2 garlic cloves

Parsley to taste

1 Cup onions

6 large potatoes

1 Block beef stock

1 kg Beef

1 Tablespoon tomato

1 teaspoon salt

1 teaspoon pepper

3 Spoons coconut oil

½ Cup red wine

500 ml water



Firstly ad all spices in your pot with oil and lightly fry until onions brown.

Next, add all other ingredients and close your pot for 30 minutes. This hearty meal will be a winner for your family and friends.

This meal has so many healthy ingredients that I can not go into details of all the ingredients but it is high in carbs because of the potatoes, you can replace these with banting rice, cauliflower or any other low carb veg.


Lastly, I want to finish this entry with a different meal but high on my favourites list. It also includes those of you that prefer seafood.


1 Cup of Chicken broth

1 Tablespoon of coconut oil

1 Tablespoon fish spice

1 Teaspoon crushed red chilli flakes

Half a teaspoon salt

1 Teaspoon pepper

1 Onion

1 Tablespoon of minced garlic

6 pieces of Corn

. 5 kg Sausage

1 kg Shrimp



Put your cup of chicken broth in your pressure cooker with your coconut oil and a teaspoon of fish spice.  Next, add the chilli flakes and salt and the pepper. Stir all the ingredients together. Add the onion that has been chopped into pieces. Onion does not have to be finely chopped. Now ad a tablespoon of minced garlic. Take the 6 pieces of corn and lay it on top in the pot. The chopped sausage are added now. (Can be any sausage of choice, pre-cooked). Next ad 1 kilogram of shrimp.

The recipe suggests that we set the pressure cooker to 0 minutes, I know that this sounds strange but they say because of the time the pressure cooker takes to get to fully start steaming it does not need additional time. Open once pressure is released and serve.

There are so many wonderful recipes that can be used in a pressure cooker and it really makes for healthy cooking, it is also a relatively cheap device to purchase. You get the electric pot and there is also a cheaper option that you can purchase for a stovetop.  This the most dynamic machine you ever will own so get out there if you don’t have one yet and start cooking yourself thin.


I hope you enjoyed this blog post for other weight loss recipes and weight loss related content click on the links below :

Rapid Tone Weight Loss

Fasting for Weight Loss



Franz Van Rooyen

Franz Van Rooyen is a health and fitness, blogger, interior designer, and sales and marketing expert with experience in the retail, design, and information technology fields. His love for health, fitness and beauty is the inspiration for many of the articles you will see on bionicsgo.com .

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