Air fryers are kitchen products specially made to prepare food in a healthier way and reduce calories per serving . In this sense, you can prepare healthier dishes with an air fryer and achieve a similar consistency.
Similarly, this type of fryer can help you prevent various diseases such as heart disease, cancer, diabetes and obesity . In addition, they will allow you to prepare many crunchy foods quickly and easily. Discover the benefits and some of the healthiest dishes with an air fryer!
What is an air fryer?
An air fryer is an appliance specially designed for cooking various foods with a reduced amount of oil . In this sense, this fryer uses circulating hot air as a healthy alternative to reduce calories in meals.
Similarly, this appliance works through a chemical reaction in which amino acids and sugars react with heat. This reaction, generated by the Maillard effect, helps to crisp the exterior of food and have a different flavor and color .
Can you make healthier dishes with an air fryer?
Foods made with air fryers typically have between 70% and 80% fewer calories than traditionally fried foods . Also, unlike oil fries, which can add up to 30% fat, these fryers can reduce fat by up to 75%.
With these air fryers, little oil is usually used, since it usually requires a tablespoon to prepare exquisite dishes . Likewise, in the case of most frozen foods, it is not necessary to add oil due to the favorable effects of temperature change.
On the other hand, traditionally fried foods tend to form harmful compounds such as acrylamide by the reaction of carbohydrates cooked at high temperatures. Consequently, the air fryer can help reduce these carcinogens by up to 90% .
In this way, healthier dishes with an air fryer can help prevent frying-related illnesses . In this sense, you will have a lower risk of type 2 diabetes, heart disease and various types of cancer.
Ways to prepare the healthiest dishes with an air fryer?
Air fryers represent one of the healthiest and fastest ways to cook foods with oils or fats . In this way, it will allow you to prepare all kinds of food or heat it after preparation to give it a varied flavor.
Likewise, in the case of juicy meats and frozen foods, you can make them without oil and obtain similar results thanks to their characteristics. However, you should reduce the humidity and season them to give a special flavor to your food and that it is not tasteless.
Meat processing
The preparation of this type of food can vary depending on the amount of fat they have naturally. In this way, fatty or juicy meats generally do not require added oils to cook in these appliances.
On the other hand, lean meats or foods with little fat should be cleaned and spread with a little oil to generate the crispy and browned effect. In addition, it is recommended to use coconut, sunflower or canola oils, because their smoke point is high and can withstand high temperatures.
Vegetable elaboration
Vegetables, as they have a reduced amount of fat, require a little oil to cook them and make them crisp. Likewise, it is advisable to add salt or other seasonings to these healthier dishes with an air fryer to improve their flavor.
In this sense, you can cook broccoli, cauliflower, Brussels sprouts, potatoes or squash with a little oil quickly . Also, in the case of frozen foods, such as commercial potato chips, it is not necessary to add oil to achieve their crunchy consistency.
Preparation of breads and other foods
Breads and other foods such as cupcakes, empanadas, and pizzas can also be cooked with an air fryer. In this way, depending on their traditional preparation, you should sprinkle them with a little oil to achieve the hard and brittle consistency characteristic of fried foods.
Healthier main dishes with an air fryer
Salmon with chips and salad
This is one of the healthiest dishes with an air fryer that you can quickly cook for lunch. In addition, you can consume it with other foods such as rice or bread and vary with other types of salads .
Ingredients (2 servings)
- 2 salmon fillets.
- 3-6 potatoes, chopped into strips and frozen.
- 2 carrots grated or diced into small cubes.
- 1 avocado, diced.
- 2 diced tomatoes.
- Onion, vinaigrette and spices to taste.
Preparation
- Clean and season the salmon fillets, and cook in the fryer for 20 minutes at 200 ° C.
- Separately, remove the moisture from the potatoes and cook them for a few minutes at 200 ° C until golden brown. You must stir them periodically so that they cook evenly.
- Mix the rest of the ingredients in a bowl and serve with all the food.
Meatballs, one of the healthiest dishes with an air fryer
Meatballs can be an ideal complement to other main dishes or as an appetizer at gatherings . In addition, it is one of the healthiest dishes with an air fryer to which you can add different types of sauces to vary its flavor.
Ingredients (16-20 servings)
- 400 g of ground beef or minced into small pieces.
- 120 g of grated feta cheese or similar.
- 1 tablespoon of olive oil.
- Breadcrumbs, oregano, black pepper and salt to taste.
Preparation
- Mix all the ingredients evenly.
- Create small spheres or balls with the meat mixture.
- Brush with a little olive oil and cook for a few minutes at 200 ° C.
Pizzas
Pizzas are another of the healthiest dishes with an air fryer that you can make easily and quickly. In this sense, you can prepare your own pizzas to enjoy special moments at home .
Ingredients (8 servings)
- 8 pita breads, wheat tortillas or slices of bread.
- 1-½ cup tomato sauce for pizza or pasta.
- Cheese, pepperoni, cold cuts, olives, basil, oregano and olive oil to taste.
Preparation
- Separate the breads and spread them with a little olive oil .
- Pour a little sauce on each loaf, leaving a space around the edges to avoid spillage.
- Place the cheese, pepperoni, sausages and spices to taste over the sauce and cook for a few minutes at 360 ° C.
Fried tequeños, another of the healthiest dishes with an air fryer
This Venezuelan dish can be eaten as appetizers at family gatherings or as part of a snack . In addition, you can consume them with different types of sauces to give them a better flavor.
Ingredients (10-20 servings)
- ½ kg of previously prepared bread or wonton dough.
- ¼ kg of hard cheese
- 1 egg white.
- Vegetable oil (preferably sunflower).
Preparation
- Chop the hard cheese into strips 1 cm thick and 5-10 cm long.
- Wrap each strip of cheese with a sheet of dough a little thin and spread with the egg white and oil.
- Cook in the air fryer for a few minutes at 200 ° C until golden brown.
