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Instant Pot Marinara Sauce

December 15, 2020 by Melissa Leave a Comment

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This Instant Pot Marinara Sauce cooks in about 30 minutes but has the flavor of a sauce that has been simmered for hours.

Marinara sauce tastes best when it’s been simmered for hours thanks to the maillard reaction, which is a chemical reaction that your food undergoes when it’s browned – it gives food a much more complex flavor. By putting this marinara sauce in the instant pot, we speed up this process and get a much more flavorful sauce. To deepen the sauce, I also added shredded carrots for a pop of sweetness and nutrition as well as red wine, which also makes the flavor more complex.

bowl of instant pot marinara sauce with fresh basil and red pepper flake on the side on a white background.

Ingredients for Instant Pot Marinara Sauce

Olive oil: We need just a bit of oil to saute the veggies in the sauce. I have also used butter, which tastes great too.

Onion: If you plan on keeping your sauce chunky, I would chop the onion fairly finely. If you like a smooth, pureed sauce as I do, you can keep the chunks fairly big and rough since it’ll all get blended up in the end.

Carrots: You can shred your own if you want, but I prefer just to buy pre-shredded carrots. Plus, I always have some on hand to throw in stir-fries and salads.

Garlic: I’m crazy about some garlic, so I like at least four cloves of garlic but feel free to adjust it as needed.

Herbs: I used dried oregano and red pepper flake but used fresh basil because I love the fresh basil’s flavor so much more than the dried. You can sub in some dried basil if that’s what you have – I think 2 tsp. would be enough.

Red wine: I used a merlot that I got from Winc, and it was perfect. Wine Folly also has a great article about pairing wine with pasta sauces.

Crushed tomatoes: There are lots of crushed canned tomatoes out there, but I recommend San Marzano canned tomatoes – they have the best flavor.

a bowl of pasta and bread with a ladle of instant pot marinara sauce going on top.

How to Make Marinara Sauce in the Instant Pot

To make this marinara sauce, you’ll need first to saute the onion and shredded carrots with olive oil in the Instant Pot using the sauté function. You’ll then add the garlic, herbs, red pepper flake (if using), and basil, followed by the red wine. Let the red wine reduce for a few minutes to let some of the alcohol burn off. After, you’ll add the crushed tomatoes and season generously with salt and pepper. Put the lid on and make sure that the steam valve is in the closed position. You can then switch the function from saute to manual high pressure and set the timer for 25 minutes. You can use a manual steam release. If you want a smooth sauce, puree the sauce with a blender. Otherwise, you can leave it chunky.

How Long Does Marinara Sauce Last? Can Marinara Sauce Be Frozen?

You can keep the marinara sauce in the fridge for 3-4 days or freeze for up to 3 months.

Instant Pot Marinara Sauce

Author: Melissa
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Yield: 6–8 servings 1x
Category: Italian, pasta
Method: Instant Pot

Ingredients

Scale

2 tbsp. olive oil
1 medium onion, chopped roughly
1 cup of shredded carrots
3–4 cloves of garlic, minced
1 tsp. dried oregano
1/8 tsp. of red pepper flake (optional)
3–4 large fresh basil leaves, plus extra for garnish
½ cup of red wine
28 oz. of crushed canned San Marzano tomatoes
Salt and pepper, to taste

Instructions

Put Instant Pot on the saute feature and add olive oil to the pot. Add onion and shredded carrots and saute for about 5 minutes. Season with salt and pepper. Add garlic, oregano, red pepper flake (if using), and fresh basil leaves and saute for about 30 seconds to 1 minute or until fragrant.
Add red wine and simmer for about 2-3 minutes. Add crushed tomatoes, season with salt and pepper, and stir to incorporate ingredients fully.
Put on the Instant Pot lid and make sure that the steam valve is in the closed position. Switch the function to manual high pressure and cook for 25 minutes. Manually release steam. If you prefer a smooth sauce, blend using a blender or you can leave it chunky.

Notes

You can keep the marinara sauce in the fridge for 3-4 days or freeze for up to 3 months.

Keywords: instant pot marinara sauce, Italian, pasta sauce

Understanding the Different Types and Signs of Hunger

December 9, 2020 by Melissa Leave a Comment

Did you know that there are more types of hunger than just physical hunger? Specifically, there are four different types of hunger that can help you understand your own signs of hunger and individual needs through intuitive eating. These types of hunger include physical, emotional, taste, and practical hunger. Some of these can occur at the same time or completely independent of one another.

Physical Signs of Hunger

Physical hunger is the one that most people are most familiar with – but that’s not always the case. It is possible not to know what physical hunger feels like, which can stem from continually suppressing the signal. And many aren’t familiar with the subtle signs of physical hunger, such as merely beginning to think about food. Understanding the subtle signs of hunger can help you eat with attunement to your body’s needs. These are a few ways (obvious and maybe not so obvious) that physical hunger manifests:

Stomach: growling, rumbling, gurgling
Throat or esophagus: dull ache or gnawing feeling
Head: light-headed, dizzy, faint, difficulty focusing
Mood: thinking about food, cranky, irritable, “hangry”
Energy: waning, lethargic, tired

If you want to understand physical hunger and its nuances better, I recommend using a hunger fullness scale like this one to explore your feelings of physical hunger.

hunger fullness scale that shows a scale of 1-10 to show the signs of hunger at each level

Emotional Hunger

Emotional hunger is something that many people fear by thinking that emotional eating is always problematic. In actuality, emotional eating can be helpful. We’re wired as humans to soothe and fix uncomfortable feelings. Physical hunger is an uncomfortable feeling, so we eat to soothe it – problem solved. Boredom, loneliness, stress, and grief are all uncomfortable feelings, so it’s natural for us to try something like eating (that is generally enjoyable or can be enjoyable) to soothe those feelings too. Food won’t fix many of those problems, so it’s important to seek other coping mechanisms that help the root issue. And other times, coming home from work after a really crappy day and eating something that evokes pleasant memories or experiences can genuinely feel good. And that’s okay too. Emotional eating is entirely valid.

Taste Hunger

Taste hunger happens when it’s just that food tastes good or a special occasion where it is part of the ritual to eat (like a wedding cake, for example) even if you’re not physically hungry. These are both acceptable. From a taste perspective, we are wired to enjoy highly palatable foods. If you’re not physically hungry and wanting to enjoy food for the sake of taste, pause after a few bites and ask if the taste is just as good as when you took your first bite. Taste satisfaction will dissipate. Another question to ask if you’re not sure is, “when will I be able to enjoy this particular food truly? Is it now, or will it be better later?” Either way, you get to enjoy any food you want, whenever you want, and the bottom line is to enjoy the taste and move on. Don’t get hung up on feeling guilty – that’s the part that typically disrupts our ability to do what’s best for ourselves.

Practical Hunger

Practical hunger isn’t hunger, per se. It’s more about the practicality of keeping yourself from getting too hungry. Here’s a situation – you try not to schedule meetings during lunchtime, but one comes up anyway, and it’s not appropriate for you to eat during the meeting. You know, after the meeting, you’ll be hungry, and this meeting sometimes runs over. So, you opt to eat lunch before you go to the meeting to ensure you have a sustained amount of energy and don’t find yourself hangry after the meeting.

More on Signs of Hunger and Cues

As a VERY general rule of thumb, you can assume that physical hunger will likely hit at least every 3-5 hours, which can help you plan ahead for windows of time that you will likely be hungry. Keep in mind we are not machines or robots. Your activity level, hormone fluctuations, what you ate the day before or even the meal before, etc., are all just a few factors that impact our hunger cues, so it’s completely normal and natural to have hunger outside of those windows. When you experience hunger in any of its forms, the important thing is that you honor it.

Are you interested in understanding more about your body’s cues through intuitive eating? Book a free session to work with me to cultivate a better relationship with food and your body through intuitive eating.

Buffalo Chicken Rice Bowl

December 5, 2020 by Melissa 2 Comments

This Buffalo Chicken Rice Bowl is one of the easiest meals you can put together. It’s a great option for meal prep for the week and makes an easy lunch or dinner.

I am so excited to share this Buffalo Chicken Rice Bowl. You can make everything just for this meal, or it’s a great way to use up leftover shredded chicken or rice. It’s got the classic buffalo spice, and it’s paired with a cabbage slaw that is coated in a tangy, dill dressing that is very similar to ranch dressing.

Close up of a buffalo chicken rice bowl.

Ingredients

Rice: You can use any rice you like. White or whole grain, go with whatever makes you happy or you have on hand.

Cabbage slaw mix: Any bag of cabbage slaw mix will do. If you want to change it up, you can opt for other types of slaw such as the kale or broccoli slaw mixes – those would taste good as well.

Greek yogurt: Greek yogurt makes an excellent base for a slaw dressing. Just make sure you get the plain and not flavored. It adds a lovely buttermilk like taste to the slaw dressing – making it like buttermilk ranch.

Mayo: Use any kind you like to mix with the Greek yogurt. When I don’t have homemade mayo on hand, I’m team Duke’s Mayo all the way.

Apple cider vinegar: This adds an extra tang to the dressing.

Honey: Obviously, this adds the sweetness, but you can sub agave nectar if you prefer.

Seasonings: Garlic powder, dried dill, salt, and pepper are the key seasonings to the slaw dressing. They’re the basics for that ranch flavor.

Buffalo wing sauce: I personally like Frank’s Wing Sauce (not the original Frank’s Hot).

Melted butter: The wing sauce has some butter flavor to it, but I like to add a little extra melted butter to add to the sauce for the chicken.

Toppings: A little avocado and cilantro add extra creaminess and a kick of freshness to the rice bowl.

How to Make Buffalo Chicken Rice Bowls

This recipe is fairly straight forward. You make the rice and have the chicken already cooked and shredded. The biggest part is making the slaw. You’ll make the slaw dressing by mixing the Greek yogurt, mayo, vinegar, and seasonings together and toss the shredded cabbage with the dressing. Then you’ll toss the cooked chicken with the buffalo sauce and melted butter. The only part left is to layer the bowl with the rice, chicken, slaw, and toppings of avocado and cilantro.

Overhead view of the buffalo chicken rice bowl on a white background.

Tips for Prepping Ahead and Adapting

I really like having an easy prepped or pre-made protein and carb source to have around to use in recipes like this throughout the week. I like to make this Instant Pot Shredded Chicken, or sometimes, I’ll buy the pre-shredded chicken from Costco or get a rotisserie chicken and shred it myself. The same goes with the carb source, I’ll make a batch of rice in my instant pot (like this one), but mostly, I’ll get instant rice or the 90-second microwave rice. All of these options work great for recipes like this.

To make this extra easy, I buy the pre-shredded coleslaw mix rather than shredding up cabbage myself. You can do that if you want, but that will add some time. That’s how life is though – sometimes, I have a lot of time to make things myself, and others I need some pre-made items to help me along. No shame in either, and you can still bang out a completely nutrient-dense meal with minimal effort. I love recipes like this for that exact reason. If you opt for mostly the pre-prepped/convenient items, then you’ll only have to mix up the sauces. If you want to it be extra easy, you can also opt not to make the slaw dressing and go with your favorite store-bought ranch. It’s all adaptable to your individual needs and desires.