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Heartful Kitchen Recipes

Easy, comforting pressure cooker meals from our monthly Heartful Kitchen series. Every recipe is written for a 6-quart electric pressure cooker, with low-sodium ingredients and soft, easy-to-eat textures.

January

Hearty Beef and Barley Soup

Ingredients

  • 1 lb (450 g) stewing beef, cut in small bite-size pieces
  • 1 tbsp olive oil
  • 1 onion, 2 carrots and 2 celery stalks, diced
  • 2 cloves garlic, minced
  • ½ cup pearl barley, rinsed
  • 6 cups low-sodium beef broth
  • 1 can (14 oz) no-salt-added diced tomatoes
  • 1 tsp dried thyme, 1 bay leaf, pepper to taste

Steps

  1. Press Sauté. Brown the beef in the oil for 5 minutes.
  2. Add the onion, carrots, celery and garlic. Stir for 2 minutes.
  3. Add the barley, broth, tomatoes, thyme and bay leaf. Stir, scraping the bottom.
  4. Lock the lid. Pressure cook on High for 25 minutes.
  5. Natural release for 15 minutes, then release the rest. Remove the bay leaf.

Why it's good for you: Protein and iron to help maintain muscle and energy. Barley adds fibre for digestion and steady blood sugar. Beef becomes fork-tender and easy to chew.

Easy swaps: Use pre-cut frozen soup vegetables to skip chopping. Freezes well in single portions.

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February

Heart-Healthy Lentil Stew

Ingredients

  • 1 tbsp olive oil
  • 1 onion, 2 carrots and 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 cup dry green or brown lentils, rinsed
  • 1 medium potato, diced
  • 1 can (14 oz) no-salt-added diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 1 tsp cumin, 1 tsp paprika, pepper to taste
  • 2 cups fresh spinach

Steps

  1. Press Sauté. Soften the onion, carrots, celery and garlic in the oil for 3 minutes.
  2. Add the lentils, potato, tomatoes, broth and spices. Stir well.
  3. Lock the lid. Pressure cook on High for 10 minutes.
  4. Natural release for 10 minutes, then release the rest.
  5. Stir in the spinach until wilted. Add a squeeze of lemon if you like.

Why it's good for you: Plant protein and soluble fibre that support healthy cholesterol levels. Low in salt and saturated fat. Very low cost per serving.

Easy swaps: Blend half the stew for a smoother texture. Add leftover cooked chicken for extra protein.

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March

Apple Cinnamon Steel-Cut Oatmeal

Ingredients

  • 1 cup steel-cut oats
  • 3 cups water
  • 1 apple, diced (peel if preferred)
  • 1 tsp cinnamon
  • Pinch of salt
  • To serve: ½ cup milk, maple syrup or brown sugar, chopped walnuts or raisins

Steps

  1. Lightly grease the inner pot. Add the oats, water, apple, cinnamon and salt. Do not add the milk yet.
  2. Lock the lid. Pressure cook on High for 10 minutes.
  3. Natural release for 15 minutes. Open and stir; it thickens as it stands.
  4. Stir in the milk and add your toppings.

Why it's good for you: Oats provide soluble fibre that supports heart health and keeps you full through the morning. A warm, easy-to-swallow breakfast.

Easy swaps: Make a batch on Sunday and reheat single portions with a splash of milk all week. Skip the sugar and let cinnamon and fruit sweeten it.

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April

Lemon Herb Chicken and Potatoes

Ingredients

  • 4 boneless, skinless chicken thighs
  • 1 lb (450 g) baby potatoes, halved
  • 2 carrots, cut in chunks
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • Juice and zest of 1 lemon
  • 1 tsp dried oregano, ½ tsp dried thyme, pepper to taste
  • 1 cup low-sodium chicken broth

Steps

  1. Press Sauté. Brown the chicken in the oil for 2 minutes per side, then set aside.
  2. Add the garlic for 30 seconds, then the broth, scraping the bottom.
  3. Add the potatoes and carrots. Lay the chicken on top. Sprinkle with lemon zest and herbs.
  4. Lock the lid. Pressure cook on High for 10 minutes.
  5. Natural release for 5 minutes, then release the rest. Drizzle with lemon juice.

Why it's good for you: Lean protein helps maintain muscle strength and balance. Lemon and herbs add flavour without extra salt. The chicken is tender enough to cut with a fork.

Easy swaps: Use chicken breasts (same time) or sweet potatoes. Mash the potatoes with a little broth for a softer meal.

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May

Lemon Dill Salmon and Green Beans

Ingredients

  • 4 salmon fillets (about 1 inch thick), fresh or thawed
  • 2 cups green beans, trimmed
  • 1 cup water
  • 1 lemon, sliced
  • 1 tsp dried dill (or 1 tbsp fresh), pepper to taste
  • 1 tbsp butter or olive oil

Steps

  1. Pour the water into the pot and set the trivet inside.
  2. Place the salmon on the trivet, skin side down. Top with dill, pepper and lemon slices.
  3. Tuck the green beans around the fish.
  4. Lock the lid. Pressure cook on High for 3 minutes (5 minutes if frozen).
  5. Quick release. Toss the beans with the butter. Serve with rice or potatoes.

Why it's good for you: Salmon is rich in omega-3 fats, which support heart and brain health, and vitamin D for strong bones. Steaming keeps fish moist and flaky, with no frying smell.

Easy swaps: Use cod or trout. Pre-trimmed frozen green beans work well.

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June

Small-Batch Strawberry Jam

Ingredients

  • 1 lb (450 g, about 4 cups) fresh Ontario strawberries, hulled and halved
  • ¾ to 1 cup sugar
  • 2 tbsp lemon juice
  • Optional: 1 tbsp chia seeds for a thicker jam

Steps

  1. Stir the berries, sugar and lemon juice in the pot. Let stand 15 minutes to release juices.
  2. Lock the lid. Pressure cook on High for 1 minute.
  3. Natural release for 15 minutes, then release the rest.
  4. Press Sauté and simmer, stirring, for 5 to 10 minutes. Mash to your liking. Stir in chia seeds if using.
  5. Cool, spoon into clean jars, and refrigerate.

Keeping it safe: This is a fresh fridge jam, not a canned jam. Keep it refrigerated and use within 3 weeks, or freeze for up to 6 months.

Why it's good for you: A vitamin C-rich treat with no preservatives and less sugar than store-bought. Hulling berries is good for fine motor skills, and the jars make lovely gifts.

Easy swaps: Use frozen berries off-season. Mix in raspberries or rhubarb.

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July

Easy-Peel Eggs and Egg Salad

Ingredients

  • 6 large eggs
  • 1 cup water
  • 3 tbsp light mayonnaise or plain Greek yogurt
  • 1 tsp Dijon mustard
  • 1 celery stalk, finely diced, and 1 tbsp chopped chives or green onion
  • Pepper and a pinch of paprika

Steps

  1. Pour the water into the pot and set the trivet inside. Place the eggs on the trivet.
  2. Lock the lid. Pressure cook on High for 5 minutes.
  3. Natural release for 5 minutes, then release the rest.
  4. Move the eggs to a bowl of ice water for 5 minutes. Peel; the shells slip off easily.
  5. Mash the eggs with a fork. Stir in the remaining ingredients. Serve on soft bread, crackers or lettuce.

Why it's good for you: Eggs are an inexpensive, easy-to-chew source of protein, vitamin B12 and vitamin D. Easy peeling is kinder to stiff or arthritic fingers. A cool lunch with no hot stove.

Easy swaps: Cook a dozen at once for snacks all week (keep in the fridge up to 7 days, unpeeled).

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August

Corn and Potato Chowder

Ingredients

  • 1 tbsp butter
  • 1 onion and 2 celery stalks, diced
  • 1½ lb (680 g) yellow potatoes, diced small
  • 3 cups corn kernels (fresh from 4 cobs, or frozen)
  • 3 cups low-sodium chicken or vegetable broth
  • 1 tsp dried thyme, pepper to taste
  • 1 cup milk (added after cooking)

Steps

  1. Press Sauté. Soften the onion and celery in the butter for 3 minutes.
  2. Add the potatoes, corn, broth and thyme.
  3. Lock the lid. Pressure cook on High for 5 minutes.
  4. Natural release for 5 minutes, then release the rest.
  5. Mash some of the potatoes to thicken, then stir in the milk. Warm through on Sauté without boiling.

Why it's good for you: A creamy, comforting soup made without cream. Corn and potatoes provide fibre and potassium. Soft and easy to swallow, and can be fully blended.

Easy swaps: Add diced cooked ham or leftover chicken for protein. Use lactose-free milk.

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September

Easy No-Peel Apple Butter

Ingredients

  • 3 lb (1.4 kg, about 9) apples, cored and chopped, peels on (McIntosh, Gala or Honeycrisp)
  • ½ cup apple cider or water
  • ¼ to ½ cup brown sugar (optional)
  • 2 tsp cinnamon, ¼ tsp nutmeg, ⅛ tsp ground cloves
  • 1 tbsp lemon juice

Steps

  1. Add everything to the pot and stir.
  2. Lock the lid. Pressure cook on High for 8 minutes.
  3. Natural release for 15 minutes, then release the rest.
  4. Blend smooth with an immersion blender. The peels disappear.
  5. Press Sauté and simmer, stirring often, for 10 to 20 minutes until thick. Use a splatter guard or partly cover the pot.
  6. Cool and refrigerate in clean jars for up to 3 weeks, or freeze.

Why it's good for you: No peeling means much less knife work for tired hands. Apple peels add fibre and antioxidants. Naturally sweet, so little or no sugar is needed.

Easy swaps: Mix in pears. Spread on toast, stir into oatmeal, or serve with pork.

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October

Creamy Butternut Squash Soup

Ingredients

  • 1 tbsp butter or olive oil
  • 1 onion, diced
  • 6 cups peeled, cubed butternut squash (1 medium squash, or 2 packages pre-cut)
  • 1 carrot and 1 apple, chopped
  • 3 cups low-sodium vegetable or chicken broth
  • ½ tsp cinnamon, ¼ tsp nutmeg, pepper to taste
  • ½ cup milk (added after cooking)

Steps

  1. Press Sauté. Soften the onion in the butter for 3 minutes.
  2. Add the squash, carrot, apple, broth and spices.
  3. Lock the lid. Pressure cook on High for 10 minutes.
  4. Natural release for 10 minutes, then release the rest.
  5. Blend until silky with an immersion blender. Stir in the milk.

Why it's good for you: Squash is rich in vitamin A, which supports eye health and the immune system. Naturally smooth for anyone with chewing or swallowing difficulties.

Easy swaps: Use pumpkin or sweet potato. Top with a spoon of plain yogurt.

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November

Comforting Chicken Noodle Soup

Ingredients

  • 1 lb (450 g) boneless, skinless chicken breasts or thighs
  • 1 tbsp olive oil
  • 1 onion, 3 carrots and 3 celery stalks, diced
  • 2 cloves garlic, minced
  • 8 cups low-sodium chicken broth
  • 1 tsp dried thyme, 1 bay leaf, pepper to taste
  • 1½ cups small egg noodles
  • Fresh parsley to finish

Steps

  1. Press Sauté. Soften the onion, carrots, celery and garlic in the oil for 3 minutes.
  2. Add the chicken, broth, thyme and bay leaf.
  3. Lock the lid. Pressure cook on High for 8 minutes.
  4. Natural release for 10 minutes, then release the rest.
  5. Lift out the chicken and shred it with two forks. Remove the bay leaf.
  6. Press Sauté, add the noodles and simmer for 6 minutes. Return the chicken and add parsley.

Why it's good for you: Warm broth helps you stay hydrated, which matters more as thirst signals weaken with age. Protein and vegetables in one easy bowl.

Easy swaps: Use rice or small pasta. Freeze the soup without noodles and add fresh noodles when reheating.

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December

Holiday Rice Pudding

Ingredients

  • 1 cup arborio rice
  • 1½ cups water and a pinch of salt
  • 1½ cups milk (added after cooking)
  • ⅓ cup sugar
  • 1 tsp vanilla and ½ tsp cinnamon
  • ½ cup raisins or dried cranberries (optional)

Steps

  1. Add the rice, water and salt to the pot. Stir.
  2. Lock the lid. Pressure cook on High for 3 minutes.
  3. Natural release for 10 minutes, then release the rest.
  4. Press Sauté on Low. Stir in the milk, sugar, vanilla, cinnamon and fruit.
  5. Stir for 3 to 5 minutes until creamy. It thickens as it cools. Serve warm or chilled.

Why it's good for you: Milk adds calcium and protein for strong bones. Soft, smooth and easy to eat. A nostalgic dessert that sparks holiday memories.

Easy swaps: Use lactose-free or oat milk. Top with apple butter or strawberry jam.

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Alternative · Winter

Split Pea and Ham Soup

Ingredients

  • 1 lb (450 g) dried green split peas, rinsed
  • 1 cup diced cooked ham (or a leftover ham bone)
  • 1 onion, 2 carrots and 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 6 cups low-sodium chicken broth
  • 1 bay leaf, ½ tsp dried thyme, pepper to taste

Steps

  1. Add everything to the pot and stir.
  2. Lock the lid. Pressure cook on High for 15 minutes.
  3. Let the pressure release naturally, about 20 minutes. Split peas foam, so do not quick release.
  4. Remove the bay leaf (and ham bone, adding back any meat). Stir well; the soup thickens as it stands.

Why it's good for you: Split peas are packed with fibre and plant protein and cook down very soft. A thick, filling soup that costs little and freezes well.

Easy swaps: Leave out the ham and use vegetable broth for a meatless version. Thin with extra broth when reheating.

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Alternative · Winter or fall

Classic Beef Stew

Ingredients

  • 1½ lb (680 g) stewing beef, in 1-inch cubes
  • 2 tbsp flour and 1 tbsp olive oil
  • 1 onion, chopped
  • 3 carrots, in chunks
  • 1 lb (450 g) yellow potatoes, in large chunks
  • 2 cloves garlic, minced
  • 2 tbsp tomato paste and 1 tbsp Worcestershire sauce
  • 2 cups low-sodium beef broth
  • 1 tsp dried thyme, 1 bay leaf, pepper to taste
  • Optional: 1 tbsp cornstarch mixed with 2 tbsp cold water

Steps

  1. Toss the beef in the flour. Press Sauté and brown it in the oil in two batches.
  2. Add the onion and garlic for 2 minutes. Stir in the broth, scraping the bottom well.
  3. Stir in the tomato paste and Worcestershire. Add the carrots, potatoes, thyme and bay leaf.
  4. Lock the lid. Pressure cook on High for 30 minutes.
  5. Natural release for 10 minutes, then release the rest. Remove the bay leaf.
  6. For a thicker stew, press Sauté and stir in the cornstarch mixture for 1 to 2 minutes.

Why it's good for you: Protein, iron and zinc in fork-tender pieces that are easy to chew. A classic, familiar meal that reheats beautifully.

Easy swaps: Use pre-cut stew vegetables. Add frozen peas at the end for colour.

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Alternative · Fall or winter

Mild Turkey Chili

Ingredients

  • 1 lb (450 g) lean ground turkey
  • 1 tbsp olive oil
  • 1 onion and 1 green pepper, diced
  • 2 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1 can (19 oz) kidney beans and 1 can (19 oz) black beans, rinsed
  • 1 can (28 oz) no-salt-added diced tomatoes
  • 1 tbsp mild chili powder, 1 tsp cumin, ½ tsp oregano

Steps

  1. Press Sauté. Brown the turkey in the oil, breaking it up. Add the onion, pepper and garlic for 2 minutes.
  2. Pour in the broth and scrape the bottom. Stir in the beans and spices.
  3. Pour the tomatoes on top. Do not stir, to prevent scorching.
  4. Lock the lid. Pressure cook on High for 10 minutes.
  5. Natural release for 10 minutes, then release the rest. Stir and serve.

Why it's good for you: Lean protein plus beans for fibre, with gentle spice rather than heat. Rinsing canned beans removes much of their salt.

Easy swaps: Use lean ground beef or chicken. Top with plain yogurt instead of sour cream.

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Alternative · Any month

One-Pot Chicken and Rice

Ingredients

  • 1 lb (450 g) boneless, skinless chicken thighs, in bite-size pieces
  • 1 tbsp olive oil
  • 1 onion, diced, and 2 cloves garlic, minced
  • 1½ cups long-grain white rice, rinsed well
  • 1¾ cups low-sodium chicken broth
  • ½ tsp paprika, ½ tsp dried thyme, pepper to taste
  • 1 cup frozen peas and carrots

Steps

  1. Press Sauté. Brown the chicken in the oil for 3 minutes. Add the onion and garlic for 1 minute.
  2. Pour in the broth and scrape the bottom well. Add the spices.
  3. Spread the rice on top in an even layer, pressing it into the liquid. Do not stir.
  4. Lock the lid. Pressure cook on High for 5 minutes.
  5. Natural release for 10 minutes, then release the rest.
  6. Stir in the frozen peas and carrots, cover for 5 minutes, then fluff and serve.

Why it's good for you: A complete meal in one pot with lean protein and vegetables. Soft, mild and gentle on the stomach.

Easy swaps: Use chicken breast (same time) or brown rice (cook 22 minutes).

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Alternative · Any month

Creamy Mashed Potatoes or Sweet Potatoes

Ingredients

  • 3 lb (1.4 kg) Yukon Gold potatoes or sweet potatoes, peeled, in 2-inch chunks
  • 1 cup water or low-sodium broth
  • 3 tbsp butter
  • ½ to ¾ cup warm milk
  • Pepper and a small pinch of salt

Steps

  1. Put the potatoes and water in the pot.
  2. Lock the lid. Pressure cook on High for 8 minutes.
  3. Quick release. Drain off most of the liquid.
  4. Mash with the butter, adding the warm milk a little at a time until smooth. Season to taste.

Why it's good for you: No big pot of boiling water to lift and drain. Smooth and soft for easy eating, and sweet potatoes add vitamin A.

Easy swaps: Add roasted garlic or chives. For a pureed diet, whip until completely smooth.

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Alternative · Spring or summer

Garden Minestrone

Ingredients

  • 1 tbsp olive oil
  • 1 onion, 2 carrots and 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 can (19 oz) white kidney beans, rinsed
  • 1 can (28 oz) no-salt-added diced tomatoes
  • 5 cups low-sodium vegetable broth
  • 1 tsp Italian seasoning, 1 bay leaf, pepper to taste
  • ¾ cup small pasta, such as ditalini
  • 2 cups fresh spinach and grated Parmesan to serve

Steps

  1. Press Sauté. Soften the onion, carrots, celery and garlic in the oil for 3 minutes.
  2. Add the zucchini, beans, tomatoes, broth, seasoning, bay leaf and pasta. Stir.
  3. Lock the lid. Pressure cook on High for 4 minutes.
  4. Quick release. Remove the bay leaf and stir in the spinach.
  5. Serve with a sprinkle of Parmesan.

Why it's good for you: A rainbow of vegetables and beans in one bowl, with fibre, vitamins and plant protein. Light but satisfying.

Easy swaps: Use any vegetables you have. Leave out the pasta for a gluten-free soup.

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Alternative · Fall or winter

Lazy Cabbage Roll Casserole

Ingredients

  • 1 lb (450 g) lean ground beef (or half beef, half pork)
  • 1 onion, diced, and 2 cloves garlic, minced
  • 1 cup low-sodium beef broth
  • ¾ cup long-grain white rice, rinsed
  • 6 cups chopped green cabbage (about ½ head)
  • 1 can (28 oz) no-salt-added diced tomatoes
  • 1 tsp paprika, ½ tsp dried dill, pepper to taste

Steps

  1. Press Sauté. Brown the beef with the onion and garlic.
  2. Pour in the broth and scrape the bottom well. Stir in the rice, paprika and dill.
  3. Layer the cabbage on top, then pour the tomatoes over. Do not stir.
  4. Lock the lid. Pressure cook on High for 12 minutes.
  5. Natural release for 10 minutes, then release the rest. Stir gently and serve.

Why it's good for you: All the comfort of a family classic without the rolling. Cabbage adds vitamin C and fibre, and cooks down very soft.

Easy swaps: Use ground turkey. Serve with a spoon of sour cream or plain yogurt.

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Alternative · Summer

Tender Pulled Pork

Ingredients

  • 3 lb (1.4 kg) boneless pork shoulder, cut in 4 pieces
  • 1 tbsp brown sugar, 1 tsp paprika
  • 1 tsp garlic powder, ½ tsp onion powder, pepper to taste
  • 1 tbsp olive oil
  • 1 cup low-sodium chicken broth and 2 tbsp apple cider vinegar
  • ½ cup barbecue sauce, to finish

Steps

  1. Rub the pork all over with the sugar and spices.
  2. Press Sauté. Brown the pork in the oil on two sides, then add the broth and vinegar, scraping the bottom.
  3. Lock the lid. Pressure cook on High for 60 minutes.
  4. Natural release for 15 minutes, then release the rest.
  5. Shred the pork with two forks. Stir in a little of the cooking liquid and the barbecue sauce.

Why it's good for you: Falls apart with a fork, so it is easy to chew. Great for soft sandwiches and summer gatherings, and freezes in small portions.

Easy swaps: Use a low-sugar barbecue sauce, or skip it and serve with applesauce.

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Alternative · Fall

No-Sugar-Added Applesauce

Ingredients

  • 3 lb (1.4 kg) apples, cored and chopped (peeled for smooth sauce)
  • ½ cup water
  • 1 tbsp lemon juice
  • 1 tsp cinnamon (optional)

Steps

  1. Add everything to the pot.
  2. Lock the lid. Pressure cook on High for 5 minutes.
  3. Natural release for 10 minutes, then release the rest.
  4. Mash for chunky sauce, or blend until smooth. Cool and refrigerate up to 10 days, or freeze.

Why it's good for you: Naturally sweet with no added sugar. Smooth, soft and easy to swallow, with fibre and vitamin C.

Easy swaps: Mix in pears or a handful of berries. Leave the peels on and blend for extra fibre.

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Alternative · Holidays or winter

Cinnamon Poached Pears

Ingredients

  • 4 firm-ripe Bosc pears, peeled, halved and cored
  • 1½ cups apple juice or water
  • 2 tbsp maple syrup (optional)
  • 1 cinnamon stick, 1 tsp vanilla and a strip of lemon peel
  • To serve: plain or vanilla yogurt

Steps

  1. Add the juice, maple syrup, cinnamon, vanilla and lemon peel to the pot. Add the pears.
  2. Lock the lid. Pressure cook on High for 3 minutes.
  3. Quick release. Lift the pears onto plates.
  4. Press Sauté and boil the liquid for 5 minutes to make a light syrup.
  5. Serve the pears warm or chilled with yogurt and a drizzle of syrup.

Why it's good for you: A light, elegant dessert that is soft enough to cut with a spoon. Pears add fibre, and the fruit juice sweetens it naturally.

Easy swaps: Use apples instead of pears. Add a few whole cloves for a holiday flavour.

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