Preparing Meals with Pressure Cookers

A pressure cooker is a valuable tool for home kitchens as it can prepare favorite family dishes in a fraction of the time compared to other cooking methods. While some home cooks have been using pressure cookers for years, this method is new to others.

Understanding how a pressure cooker works makes it easy to see how food cooks so quickly with this method. There are two types of home pressure cookers on the market: stovetop and electric. Both stovetop and electric pressure cookers work based on the concept that water boils hotter under pressure, which allows food to cook faster. The stovetop pressure cooker is basically a saucepan with a cover that locks into place and has a vent that, when closed, allows pressure to build. When steam remains in the unit under pressure, the temperature inside the saucepan can go above the normal boiling point of water (212°F). For example, at 15 pounds of pressure, the temperature inside the pressure cooker can reach 250°F. The combination of heat and pressure produces flavorful foods and tender meats cooked in just minutes (National Presto Industries, Inc., 2022).

The stovetop pressure cooker requires the user to control the amount of pressure build-up manually (i.e., by adjusting the heat) and to keep a close watch on the cooking time (Merrill et al., n.d.). However, an electric pressure cooker (such as an Instant Pot®) does much of that work for you. The cook plugs in the electric pressure cooker, sets the pressure and the time, and leaves the rest to the cooking unit. Electric pressure cookers automatically regulate the pressure during the cooking time and then decrease the pressure as part of the cooking cycle. If you are using a pressure cooker, be sure to read through the user's manual for specific information for your unit, because each works differently.

Preparing meals with a pressure cooker can also provide health benefits. According to a Cleveland Clinic (2020) article, "shortened cooking times may also result in greater preservation of vitamins and minerals compared to other longer types of cooking." The key is to make sure you are cooking with healthy ingredients such as unsalted broth, vegetables, whole grains, dried beans, and lean cuts of meat and poultry. This cooking method works well with foods that generally take longer cooking times, such as soups, stews, and whole-grain dishes (Cleveland Clinic, 2020).

The pressure cooker can also stretch your food dollar because it tenderizes cheaper cuts of meats. Pressure cookers allow you to cook food in bulk and freeze it for future meals. However, the flavor of fresh herbs and garlic will not withstand the high cooking temperatures of the pressure cooker (Carey, 2009). Be sure to add these ingredients just before serving.  

As with all cooking methods, food safety is critical when using a pressure cooker. Pressure cooker recipes are easy to find online or in cookbooks or magazines. However, many of these recipes do not contain the crucial food safety step to use a food thermometer to ensure food has reached a safe minimum internal temperature. Using a food thermometer is the only reliable way to guarantee the safety of foods, including meat, poultry, and egg products (Wells, 2020). Keep these temperature guidelines in mind when preparing foods in a pressure cooker:

• Beef, pork, veal, and lamb (steaks, chops, roasts) should be cooked to 145°F and allowed to rest for at least 3 minutes.
• Ground meats such as beef, pork, veal, and lamb should reach 160°F.
• Fresh or smoked uncooked hams need to reach 145°F and should be allowed to rest for 3 minutes.
• All poultry which includes whole birds, parts, ground poultry, and stuffing, should reach a temperature of 165°F.
• Egg dishes prepared in a pressure cooker should cook to 160°F.
• Casseroles need to reach 165°F.
• Fish and shellfish, should reach a temperature of 145°F.

Remember, if the food has not reached the correct minimum internal temperature at the end of the pressure-cooking cycle, it is essential to continue cooking the dish. According to Wells (2020), "You can do this by continuing to pressure cook, using the sauté feature on the electric pressure cooker, or finishing the dish on the stovetop or in the oven to ensure it reaches a safe temperature."

A pressure cooker, either stovetop or electric, is an excellent addition to the home kitchen. There are a variety of pressure cookers on the market, so you must follow the specific guidelines for using your cooker. The owner’s manual will instruct you on preparing various dishes and provide helpful safety tips.

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Resources

Carey, R. E. (2009, May). Cooking under pressure: Easing the pain of preparing wholesome meals. Today’s Dietitian, 11(5), 42.

Cleveland Clinic. (2020, November 20). Are pressure cooker or instant pot meals healthy? Health Essentials.

Merrill, C., Allen, K., Haws, S., Hunsaker, T., Mathis, P., Wray, P., & Serfustini, E. (n.d.). Why electric pressure cookers are not pressure canners. Utah State University Extension.

National Presto Industries, Inc. (2022). Presto® pressure cookers: Instructions and recipes. 

Wells, C. (2020). Food safety tips for electric multi-cookers. The University of Nebraska Extension.