Healthy Living in the North

Something old is new again! Using an Instant Pot at 80

Adele's mom standing with her Instant Pot.

Food traditions are an important part of healthy eating. Here, Adele’s mom finds the joy in modernizing her traditional baked bean recipe with her new Instant Pot!

I remember, as a child, watching my mother make baked beans in an old brown bean pot that stayed in the oven from morning until suppertime. She would soak the navy beans overnight in water and baking soda, rinse them, and then add all the ingredients into the pot to cook “low and slow” for at least 8 hours. The smell permeating through the house was fabulous and she would usually have fresh baked buns or bread to accompany them. As kids, we could hardly wait for those beans to be ready! Today, with the busy lifestyles of working families and multiple commitments, it’s difficult to prepare foods using traditional methods that are so time consuming. But now, we can have the best of both worlds, using new technology in the kitchen!

New technology makes a great gift

I got my mom an Instant Pot for Christmas because I loved mine so much and she was quite curious about it. After a couple of lessons, she felt comfortable enough to cook with it on her own and she did remind me, “I might be 80 something years old, but I’m not stupid and I have used a pressure cooker all my life!” Uh…sorry Mom. But I digress. So after trying her hand at cooking a couple of roasts using the searing function, and following my instructions to deglaze the pot to avoid the dreaded burn message, she wanted to branch out in her repertoire of Instant Pot skills.

Traditional baked beans: the Instant Pot version

I told my mom that I had made baked beans in my own Instant Pot a couple of times and that they were as good as the original version, but she seemed very skeptical that you could get the same great results in so little time. She was willing to give it a go though! Mom still insisted on soaking the beans overnight, not actually necessary for the Instant Pot, but she believes adding the baking soda helps to “de-fart” them (disclaimer: this cannot be proven!).

Here’s how we made the beans:

  • Dump beans in the pot, add water to just cover.
  • Throw in whatever other ingredients you like best in your baked beans. For us that was ketchup, onions, a bit of cut up pork, salt, pepper, a couple tablespoons of brown sugar and a squirt of hot sauce (my mom didn’t see me do that and would probably not have allowed it otherwise!). We sometimes add molasses too.
  • Put the lid on and make sure your lever is pointed towards the back (non-venting) and hit the “bean/chili” button which sets your timer for 30 minutes. If your Instant Pot doesn’t have that function, hit “pressure cook” and set the timer for 30 minutes. It takes about 10 minutes to come up to pressure, 30 minutes cooking time, and another 10 minutes on natural release.
  • After cooking, quick release the rest of the pressure and voila!

We got yummy, fully cooked, but not mushy, home baked beans that are every bit as good as those that have been baked in the old fashioned way. My dad ate three helpings, so I guess they turned out pretty good!

Lifelong learning in the kitchen

Mom and I have such fun learning new things in the kitchen together, with Dad overseeing and then critiquing our work! They are quickly becoming Instant Pot aficionados, and look forward to learning new ways to make traditional family recipes, that will save time and energy.

FYI, she still packs my lunch in a brown paper bag when I stay in Prince George for work. Sheesh!

Adele Bachand

About Adele Bachand

Adele has been in Operations Management for over 15 years. Prior to starting her career as a Long Term Care Manager, she was a Human Resources Management Professional in a variety of industries including retail, tourism, finance, and manufacturing. She is professionally educated and trained in the human resources field, and has a Bachelor of Administration and Management Certificates from Seneca College of Applied Arts and Technology. She continues to improve her education and skills through a variety of methods including communications and team building through the BC Patient Safety Quality Council. Adele has completed the Core Linx Leadership program with Northern Health and the Patient Safety Officer training program through Healthcare Canada. Currently she has taken on a one-year relief position in Population and Preventive Public Health as the Regional Manager for Healthy Settings. This is providing her with a significant challenge learning about Healthy Communities, Healthy Schools and upstream thinking! One of Adele’s goals is to help provide our patients, residents, family, and community members with the safest care possible, while honouring their participation in person and family-centred care. She is also an advocate for mentoring and challenging staff to reach their full professional potential. Adele’s personal interests include gardening, her two dogs, and just about any kind of crafting where she can be creative! She has also become a fan of the adventures of side-by-side rides in the back woods of Quesnel.

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Healthy eating: the pressure is on

Tagine in an Instant Pot.
Chickpea and chicken tagine in the Instant Pot.

You’ve likely heard the expression “knowing and doing are two different things.” I think this is especially true when it comes to healthy eating. Most people have a good sense of what healthy eating is – and it’s recently been simplified with the new Canada’s Food Guide. The challenge is how to actually practice healthy eating in your life.

While there may be a few potential barriers to healthy eating, the one I relate to the most is lack of time. Recently, I was sharing dinner with a group of work colleagues and the conversation turned to balancing work commitments with getting a meal on the table. A common strategy emerged – the trendy Instant Pot, which is an electric pressure cooker, slow cooker, rice cooker, yogurt maker, and so much more, in one appliance. As a relatively new and slightly reluctant owner of this kitchen tool, I appreciated hearing and sharing tips on how the Instant Pot can simplify mealtime.

Here are five benefits to using the Instant Pot, from a variety of Northern Health staff:

Eggs and an Instant Pot.
Pressure cook a dozen eggs in the shell for 3-4 minutes to get easy-to-peel, soft boiled eggs.

One pot cooking = less clean up

The Instant Pot allows you to do multiple types of cooking in the same pot. For example, you can brown beef, pork, or chicken before adding vegetables to make a stew. Just remember to deglaze the pot by adding a little liquid to remove any meat bits stuck on the pan. This helps avoid getting the dreaded “BURN” message! Depending on your timeline, you can choose to slow cook or pressure cook your stew.
-Adele Bachand, Regional Manager, Healthy Settings

Put all your ingredients in the pot and forget it = no watched pot

I like that I can put all the ingredients for Moroccan soup in the Instant Pot, set the timer, and leave it. While it’s cooking, I take my dog for a walk around the neighbourhood. By the time we get back, I have a tasty bowl of soup waiting for me.
-Sabrina Dosanjh-Gantner, Regional Manager, Healthy Living & Chronic Disease Prevention

Cook once and eat twice = time saved

Pressure cook a dozen eggs in the shell for 3- 4 minutes to get easy-to-peel, soft boiled eggs. These make a great addition to breakfast, as a portable snack or lunch, or deviled eggs for your next work potluck.
-Emilia Moulechkova, Population Health Dietitian / Regional Lead – School Age Nutrition

Soup in an Instant Pot.
Mexican chicken soup.

Pressure cooking = soup broth in a fraction of the time

Normally turning a chicken carcass into broth requires a few hours of simmering. In the Instant Pot, it takes about 30 minutes of pressure cooking to yield a tasty broth, which you can transform into soup or use in other recipes. Best of all, you don’t get the moist chicken smell throughout your house!
-Rhoda Viray, Regional Manager, Public Health Practice

No need to soak dried beans before cooking = time and money saved

Since it only takes 35 minutes on the pressure function to cook dried chickpeas to tender, it’s easier to include plant-based proteins in my menu planning. I often cook a big batch of chickpeas on the weekend – these become hummus, a chicken and chickpea tagine (also cooked in the Instant Pot), or a chickpea and sweet potato soup (also cooked in the Instant Pot). I also appreciate that I’m reducing the number of cans I add to the recycle bin.
-Flo Sheppard, Chief Population Health Dietitian

Looking for more ideas? Check out Facebook, Pinterest, and Instagram for online communities dedicated to Instant Pot support and tips! Do you have an Instant Pot? If so, what’s your favourite way to use it? If not, consider entering Northern Health’s Nutrition Month contest for a chance to win one!

Flo Sheppard

About Flo Sheppard

Flo has worked in northern BC for over 20 years in a variety of roles. Currently, she is the Chief Population Health Dietitian and Team Lead for the Population Health Nutrition Team. She takes a realistic, supportive, and non-judgemental approach to healthy eating in recognition that there are many things that influence how we care for ourselves. In her spare time, you are likely to find Flo cooking, reading, volunteering, or enjoying the outdoors.

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