Air Fryers has been called a healthier alternative to other cooking methods, as according to Melissa Jaeger, nutrition director at Nutrition Tracking App myfitnesspal“Air-fried cooking can provide the crisp texture we know and like from fried foods, but there is much less oil, gas and fat compared to traditional frying.”
If you are interested in using your Fry the pot For healthy recipes, but don’t know where to start, we contacted a registered dietitian to discover the healthiest air-fried foods. Plus, they provide useful and easy recipes for busy nights, Air fryer tips.
1. salmon
Salmon sprinkled with lemon and herbs to make a delicious air pancake.
“In my opinion, Salmon is a hands-on The best healthy air fried food. Jessica McAllisteris a registered dietitian for military and tactical performances. “It contains High-quality protein,healthy omega-3 fat and valuable micronutrients Vitamin DB12 and selenium. “Since it is a lean protein, salmon promotes muscle repair and energy, while its omega-3 reduces inflammation and supports brain and heart health.
McAllister also likes salmon for lunch and dinner as it heats up nicely. To change things, you can pair protein with different spices or seasonings for each meal. Mount IvetLifestyle Medical Nutritionist Nutritionist Raiser, Approved Garlic Powder, Thyme, Pepper and Lemon Squeeze.
However, McAllister warns that when the salmon is in the fryer, you should monitor the cooking time of the salmon. Her choice of recipes:
- Lightly paint the salmon into thin slices with olive oil, or add a simple spice mixture to give the flavor.
- Cook at 400 degrees Fahrenheit for 7 to 10 minutes depending on the thickness. Don’t crowd the basket so that the air can circulate.
“Putting the skin on salmon may be another way to consume more healthy fats,” Hill added. “Salmon’s skin contains a lot of omega-3 fatty acids.” This will also make the salmon extra crisp.
To reheat the salmon, set the fries to 350 degrees Fahrenheit and cook for 5 to 7 minutes.
2. Vegetable chips
Get creative and try a variety of vegetables when frying vegetables and fries.
Registered dietitian Amy Chow BC Nutritionist Vegetarian fries are recommended in the fryer as they are easy to make, can be added to a meal or eaten as a snack, and are crispy and tasty enough for adults and kids to enjoy. She recommends thinly sliced sweet potatoes, carrots, zucchini or kale or cauliflower or broccoli flowers.
Expert tip: Make sure to cover the broccoli with foil as it can burn easily in the air fryer.
“You can get all the fiber, vitamins and antioxidants from vegetables without producing excess calories or saturated fat,” Chow said. “Especially for kids, this is a way to make vegetables fun and familiar, like fries or fries, but with more nutrition.”
For sweet potato chips, Chow provides the following instructions:
- Scrub the sweet potato skin under cold running water.
- Open the skin and cut the potatoes into 1/16-inch thick pieces.
- Toss the slices with a teaspoon of olive oil and a little salt. You can also add spices such as chili powder or cumin.
- Place the slices in a single layer with no overlap of the air fryer. Cook at 375 degrees Fahrenheit for about 8 minutes and shake the basket.
- Let them cool and crisp before eating.
“A light coating of olive or avocado oil can help brown, flavor and texture, while too much can make the food moist and greasy,” Chow added. “Using parchment or lining can help absorb some excess oil, prevent sticking and keep the air racks intact.”
3. fried chicken
It’s fried chicken, but healthier.
For healthier, faster alternatives to traditional fried chicken, Hill Advocate is an advocate for fried chicken for your chicken. “This option is healthier because you don’t have to coat or bread the bread, nor have to deep oil in the oil,” she said. “The fryer will also reduce the fat in the chicken, allowing excess drops to drop into the collection tray below.”
Hill’s Quick Recipe:
- Dry the chicken wings with the spice mixture of your choice and add a small amount of olive oil.
- With a non-crowded basket, fry the wings at 400 degrees Fahrenheit for 16 to 22 minutes, flip them halfway to cook to make them crisper.
3. Whole vegetables you usually roast or steam
Cauliflower is just one example of vegetables you can cook in an air fryer.
If you’re too much thinly sliced after a long day, Jaeger recommends simplifying things by using an air fryer to cook whole vegetables that are usually roasted in the oven or stovetop. Think of Brussels sprouts, cauliflower or broccoli. Gently throw them into the oil and your favorite seasoning mixture and place them in an air fryer.
“Because many people fell Daily fiber optic demand And don’t eat enough vegetables, air frying may be an easy way to make vegetables more fun. ” Jaeger explained.
Gabriella Nowicki, registered nutritionist – parenting Rebecca Bitzer and Associatesadds that vegetables with the right amount of starch are usually baked well in the fryer. This includes potatoes, carrots, pumpkins, plantains and beets. “A small amount of oil combined with a light dust of corn starch is usually enough to achieve a crispy look,” Nowicki said.
During cooking time, Nowicki warns that thick starchy vegetables (such as potatoes or pumpkin) may take more time in the air fryer than lighter vegetables like broccoli or green beans. She advises: “Follow the temperature and time to find the perfect crunchy that suits you.”
5. Sweet potato fries
Single layer is the key when making sweet potato fries.
“Air frying can help retain more nutrients in sweet potatoes, while other methods of boiling, such as boiling,” Hill said. “Boiling can lead to the loss of water-soluble vitamins such as B vitamins and vitamin C.”
According to Hill, to make sweet potato fries:
- Cut the potatoes into 1/4-inch thinking segments and place the potatoes in the longitudinal direction. You can keep your skin brittle.
- Add olive oil, rosemary and a little salt.
- Place them in a single layer in a basket. Fry at 390 degrees Fahrenheit for 20 minutes.
Why is air frying healthier than frying?
“The main focus of traditional frying is on the cooking method itself,” Nowicki said. “Most fried foods are first applied to batter or bread crumbs, which increases carbohydrates and calorie content before the food touches the oil. Once immersed in the hot oil, the crumbs absorb a lot of fat, further increasing the overall calorie density of the dish.”
The type of oil you use and the high temperature are also factors to consider. Nowicki notes that many commercial fried oils have high omega-6 fatty acid content, which can promote inflammation when consumed too much. Heating the oil over and over again will also produce Potentially toxic oxidation by-products Moreover, in some cases, trans fat is associated with an increased risk of cardiovascular health.
“Air frying takes excess bread crumbs and oil out of the equation, so it’s healthier,” Nowicki said.
3 top air tips from experts
Don’t crowd your basket: “When the basket is not satisfied or cooks food in a single layer, the air fryer is designed for the best cooking results,” Jaeger explained. “Think about batch cooking to place the meal in a single layer or shake the basket at different times while cooking to ensure that the food sticks to the middle layer without causing a damp confusion.”
Use only one oil coating: To prevent sticking and obtaining a crispy exterior, Nowicki recommends an oil coating in oils of avocado oil or canola oil (such as 425 degrees Fahrenheit). “This will reduce oxidation,” she said.
cradle: Both Jaeger and Nowicki recommend that you shake the air fryer basket during cooking to make sure everything is cooked evenly.
