Mediterranean Air Fryer: 95 Healthy Recipes to Fry, Roast, Bake, and Grill 9781647397432, 9781647394455

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter One: Mediterranean Cooking with the Air Fryer
Chapter Two: Breakfast
Poached Eggs on Whole Grain Avocado Toast
Red Pepper and Feta Frittata
Baked Egg and Mushroom Cups
Spinach and Swiss Frittata with Mushrooms
Breakfast Pita
Savory Sweet Potato Hash
Caprese Breakfast Pizza
Mushroom-and-Tomato Stuffed Hash Browns
Whole Wheat Banana-Walnut Bread
Honey-Apricot Granola with Greek Yogurt
Whole Wheat Blueberry Muffins
Baked Peach Oatmeal
Chapter Three: Appetizers
Feta and Quinoa Stuffed Mushrooms
Five-Ingredient Falafel with Garlic-Yogurt Sauce
Lemon Shrimp with Garlic Olive Oil
Crispy Green Bean Fries with Lemon-Yogurt Sauce
Homemade Sea Salt Pita Chips
Baked Spanakopita Dip
Roasted Pearl Onion Dip
Red Pepper Tapenade
Greek Potato Skins with Olives and Feta
Artichoke and Olive Pita Flatbread
Mini Crab Cakes
Zucchini Feta Roulades
Garlic-Roasted Tomatoes and Olives
Goat Cheese and Garlic Crostini
Chapter Four: Vegetables
Rosemary-Roasted Red Potatoes
Roasted Radishes with Sea Salt
Garlic Zucchini and Red Peppers
Parmesan and Herb Sweet Potatoes
Roasted Brussels Sprouts with Orange and Garlic
Crispy Lemon Artichoke Hearts
Citrus Green Beans with Red Onions
Spiced Honey-Walnut Carrots
Roasted Grape Tomatoes and Asparagus
ed Red Peppers with Herbed Ricotta and Tomatoes
Easy Greek Briami (Ratatouille)
Parmesan-Thyme Butternut Squash
Crispy Garlic Sliced Eggplant
Dill-and-Garlic Beets
Citrus-Roasted Broccoli Florets
Chapter Five: Grains and Legumes
Sweet Potato Black Bean Burgers
Spicy Lentil Patties
Red Lentil and Goat Cheese Stuffed Tomatoes
Herbed Green Lentil Rice Balls
Roasted White Beans with Peppers
Greek Baked Beans
Baked Mushroom-Barley Pilaf
Moroccan-Style Rice and Chickpea Bake
Buckwheat Bake with Root Vegetables
Savory Gigandes Plaki (Baked Giant White Beans)
Mediterranean Creamed Green Peas
Baked Farro Risotto with Sage
Chapter Six: Fish and Seafood
Pesto Shrimp with Wild Rice Pilaf
Baked Salmon with Tomatoes and Olives
Lemon-Pepper Trout
Herbed Shrimp Pita
Sea Bass with Roasted Root Vegetables
Steamed Cod with Garlic and Swiss Chard
Greek Fish Pitas
Roasted Whole Red Snapper
Seasoned Tuna Steaks
Honey-Glazed Salmon
Balsamic-Garlic Shrimp
Salmon Burgers with Creamy Broccoli Slaw
Baked Grouper with Tomatoes and Garlic
Shrimp Pasta with Basil and Mushrooms
Chapter Seven: Poultry and Meat
Classic Chicken Kebab
Lamb Kofta with Mint-Yogurt Sauce
Lebanese Malfouf (Stuffed Cabbage Rolls)
Beef and Goat Cheese Stuffed Peppers
Herb-Roasted Beef Tips with Onions
Spinach and Chicken Pita Pizza
Chicken Shawarma
Lemon-Pepper Chicken Thighs
Spicy Turkey Meatballs
Breaded Turkey Cutlets
Wild Rice and Kale Stuffed Chicken Thighs
Stuffed Turkey Roulade
Whole Cornish Hen with Lemon and Herbs
Crunchy Chicken Tenders
Greek-Style Meatloaf
Chapter Eight: Snacks and Sweets
Crispy Chili Chickpeas
Crunchy Basil White Beans
Sea Salt Beet Chips
Greek Yogurt Deviled Eggs
Air Fryer Popcorn with Garlic Salt
Spiced Roasted Cashews
Homemade Sweet Potato Chips
Dark Chocolate and Cranberry Granola Bars
Dark Chocolate Lava Cake
Honeyed Roasted Apples with Walnuts
Carrot Cake Cupcakes
Olive Oil Cake
Stuffed Figs with Goat Cheese and Honey
Air Fryer Cooking Charts
Measurement Conversions
Resources
References
Acknowledgments
About the Author

Citation preview

Sea Salt Beet Chips

Copyright © 2020 by Rockridge Press, Emeryville, California No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500. Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Interior and Cover Designer: Carlos Esparza Art Producer: Karen Williams Editor: Anne Lowrey Production Editor: Emily Sheehan Photography © 2020 Emulsion Studio. ISBN: Print 978-1-64739-743-2 | eBook 978-1-64739-445-5 R0

For my greatest loves, Matthew and Cash.

Contents Introduction

CHAPTER ONE:

Mediterranean Cooking with the Air Fryer CHAPTER TWO:

Breakfast Poached Eggs on Whole Grain Avocado Toast Red Pepper and Feta Frittata Baked Egg and Mushroom Cups Spinach and Swiss Frittata with Mushrooms Breakfast Pita Savory Sweet Potato Hash Caprese Breakfast Pizza Mushroom-and-Tomato Stuffed Hash Browns Whole Wheat Banana-Walnut Bread Honey-Apricot Granola with Greek Yogurt Whole Wheat Blueberry Muffins Baked Peach Oatmeal CHAPTER THREE:

Appetizers Feta and Quinoa Stuffed Mushrooms Five-Ingredient Falafel with Garlic-Yogurt Sauce Lemon Shrimp with Garlic Olive Oil Crispy Green Bean Fries with Lemon-Yogurt Sauce Homemade Sea Salt Pita Chips Baked Spanakopita Dip Roasted Pearl Onion Dip

Red Pepper Tapenade Greek Potato Skins with Olives and Feta Artichoke and Olive Pita Flatbread Mini Crab Cakes Zucchini Feta Roulades Garlic-Roasted Tomatoes and Olives Goat Cheese and Garlic Crostini CHAPTER FOUR:

Vegetables Rosemary-Roasted Red Potatoes Roasted Radishes with Sea Salt Garlic Zucchini and Red Peppers Parmesan and Herb Sweet Potatoes Roasted Brussels Sprouts with Orange and Garlic Crispy Lemon Artichoke Hearts Citrus Green Beans with Red Onions Spiced Honey-Walnut Carrots Roasted Grape Tomatoes and Asparagus Stuffed Red Peppers with Herbed Ricotta and Tomatoes Easy Greek Briami (Ratatouille) Parmesan-Thyme Butternut Squash Crispy Garlic Sliced Eggplant Dill-and-Garlic Beets Citrus-Roasted Broccoli Florets CHAPTER FIVE:

Grains and Legumes Sweet Potato Black Bean Burgers Spicy Lentil Patties Red Lentil and Goat Cheese Stuffed Tomatoes Herbed Green Lentil Rice Balls Roasted White Beans with Peppers Greek Baked Beans

Baked Mushroom-Barley Pilaf Moroccan-Style Rice and Chickpea Bake Buckwheat Bake with Root Vegetables Savory Gigandes Plaki (Baked Giant White Beans) Mediterranean Creamed Green Peas Baked Farro Risotto with Sage CHAPTER SIX:

Fish and Seafood Pesto Shrimp with Wild Rice Pilaf Baked Salmon with Tomatoes and Olives Lemon-Pepper Trout Herbed Shrimp Pita Sea Bass with Roasted Root Vegetables Steamed Cod with Garlic and Swiss Chard Greek Fish Pitas Roasted Whole Red Snapper Seasoned Tuna Steaks Honey-Glazed Salmon Balsamic-Garlic Shrimp Salmon Burgers with Creamy Broccoli Slaw Baked Grouper with Tomatoes and Garlic Shrimp Pasta with Basil and Mushrooms CHAPTER SEVEN:

Poultry and Meat Classic Chicken Kebab Lamb Kofta with Mint-Yogurt Sauce Lebanese Malfouf (Stuffed Cabbage Rolls) Beef and Goat Cheese Stuffed Peppers Herb-Roasted Beef Tips with Onions Spinach and Chicken Pita Pizza Chicken Shawarma Lemon-Pepper Chicken Thighs

Spicy Turkey Meatballs Breaded Turkey Cutlets Wild Rice and Kale Stuffed Chicken Thighs Stuffed Turkey Roulade Whole Cornish Hen with Lemon and Herbs Crunchy Chicken Tenders Greek-Style Meatloaf CHAPTER EIGHT:

Snacks and Sweets Crispy Chili Chickpeas Crunchy Basil White Beans Sea Salt Beet Chips Greek Yogurt Deviled Eggs Air Fryer Popcorn with Garlic Salt Spiced Roasted Cashews Homemade Sweet Potato Chips Dark Chocolate and Cranberry Granola Bars Dark Chocolate Lava Cake Honeyed Roasted Apples with Walnuts Carrot Cake Cupcakes Olive Oil Cake Stuffed Figs with Goat Cheese and Honey Air Fryer Cooking Charts Measurement Conversions Resources References Acknowledgments About the Author

Herbed Shrimp Pita

Introduction

Growing up in a Southern home meant my life was always filled with delicious foods. My childhood was packed with family meals, Sunday dinners, holiday gatherings, and fellowship with friends centered around our favorite things to eat. From then until now, food has consistently been a huge part of my life. Whether at the stove cooking a meal or simply sitting on the piano bench on the back side of my granny’s dining table, much of who I am has been defined by my experiences with food. It’s no surprise then that my journey took me from baking cookies for my crush as a young teenager to becoming a food blogger as an adult. Food is not just a part of who I am—it’s one of the ways I show love to those around me. The air fryer came into my life a few years ago as a way to help satisfy my cravings for delicious foods while remaining true to a healthier lifestyle. After being diagnosed as a diabetic, I had to make changes to my diet. Striving for a better way to eat, I gravitated toward the fresh vegetables, lean protein, and healthy grains of the Mediterranean diet. It became a naturally easy choice to use foods I already loved to build a manageable food plan that left me satisfied and healthy, while remaining true to my dietary needs. Using my air fryer regularly was the obvious choice for creating meals I not only enjoyed but craved. It helped me make healthier versions of the recipes I loved, and I quickly discovered how versatile it was for my daily routine. My favorite granola became surprisingly simple to make, and I could make it in small batches without leftovers that went to waste. I could also make a healthier version of pita chips to dip in fresh hummus. When dinner rolled around, an easy meatless meal of falafel and salad was simple to make and delicious to eat—and was no longer loaded with added unhealthy fats

from deep-frying. There was no question that the air fryer would become mandatory in nearly every meal I prepared. When I was approached to write a cookbook, I knew the air fryer had to be a big part of the process. Combining the air fryer with an eating plan that is more lifestyle than diet made it a passion project. I hope you enjoy these recipes as much as I enjoyed preparing them for you. Most of all, I hope they help you maintain the healthier lifestyle you need and want.

Clockwise from top left: Sweet Potato Black Bean Burgers; Five-Ingredient

Falafel with Garlic-Yogurt Sauce; Sea Salt Beet Chips; Stuffed Red Peppers with Herbed Ricotta and Tomatoes

CHAPTER ONE

Mediterranean Cooking with the Air Fryer The road to a healthy lifestyle begins with what you eat. To help you get started on your journey, I will share all of my favorite recipes from the Mediterranean diet that are made partially or in full with the air fryer. I will also show you how to use the Mediterranean food pyramid to build meals that not only fuel your body, but satisfy your cravings without guilt. If you already have an air fryer, you may have purchased it to enjoy guilt-free low-fat versions of traditionally fried foods. The air fryer, however, is not only a replacement for a deep fryer—it is an incredibly versatile appliance that allows you to cook a wide variety of foods with greater ease, in less time, and with less mess than traditional cooking appliances. My intention with this book is to help you understand the basics of the Mediterranean style of eating, while using your air fryer to its full potential. I will show you how to maintain the fresh flavors and wholesomeness of food through traditional Mediterranean cooking methods such as roasting, grilling, and baking—all in the air fryer. Most important, you’ll discover how Mediterranean cooking with the air fryer provides you with an easy and delicious way to achieve your health goals.

Eating a Mediterranean Diet The Mediterranean diet is a style of eating based on the observed eating patterns of people in some areas of southern Europe along the Mediterranean, primarily Greece and Italy. While it did not gain widespread popularity as a diet until the 1990s, it has been a traditional way of eating in that part of the world for many centuries. The Mediterranean diet focuses mostly on eating a delicious variety of plant-based foods, such as whole grains, legumes, vegetables, fruits, and nuts. It also uses healthy fats, such as olive oil. Moderate amounts of fish and other seafood are encouraged, but dairy, poultry, and red meat are limited for optimum health. While it discourages the consumption of sugars, most processed foods, and white flour, the Mediterranean style of eating is one that most people find simple and enjoyable to follow. The lack of heavy restrictions along with proven health benefits have increased its popularity, and many people follow it without feeling deprived. Adding modest portions of dark chocolate, honey, and wine on occasion adds to its appeal. The diet’s focus on high-fiber whole grains and healthy fats has been proven to help individuals feel fuller longer and can help facilitate weight loss. When you add high-protein foods such as legumes and pulses, nuts and seeds, and a variety of nutrient-dense vegetables, it is a balanced and healthy approach to living and eating. As one of only three diets recommended by the US Dietary Guidelines, it is also recognized by both the American Heart Association and American Diabetes Association as a good choice for those with heart disease and diabetes.

The Mediterranean Pyramid

Truly anyone can enjoy the Mediterranean diet. It combines an active and convivial lifestyle with fresh, vibrant, and flavorful meals based on whole foods and natural ingredients. The air fryer is a perfect fit for this lifestyle. It preserves the flavor and nutritional integrity of the food while reducing cooking (and cleanup!) time, so you can focus on enjoying meals with your loved ones and reclaim some leisure hours. The foods that form the foundation of the Mediterranean Pyramid include whole grains, legumes, vegetables and fruits, and the healthy fats found in olive oil. Eating these foods in combination with one another provides a healthy balance of proteins, carbohydrates, fats, fiber, vitamins, and minerals. Whole grains and legumes are the most common foods in the Mediterranean Pyramid, and for good reason. A diet that includes abundant whole grains and legumes is ideal for providing long-lasting energy,

preventing overeating, reducing the risk of heart disease, and helping regulate blood sugar levels. Whether it’s a snack of Crispy Chili Chickpeas or a meal of Baked Farro Risotto with Sage, I’ve created a variety of delicious recipes for the air fryer that shine a spotlight on these cornerstones of the Mediterranean diet. As you build your daily meals, a colorful and mouthwatering array of vegetables will begin showing up on your plate. You’ll incorporate Mediterranean classics such as artichokes, tender squash, silky eggplant, juicy tomatoes, leafy greens, olives, and sweet and piquant peppers—not to mention plenty of heart-healthy garlic, onions, and flavor-enhancing herbs. With your air fryer you can roast, bake, and steam vegetables to get the optimum nutritional benefit without ever getting stuck in a rut of preparing the same food in the same way, day in and day out. Along with the nutrients in vegetables, you will often find yourself adding a bit of fruit as a complement to breakfast, an accent flavor, or a snack. My favorite air fryer recipes include delicious bits of fruit—a bright splash of lemon juice or the sunny sweetness of dried apricot—and on occasion, the fruit itself in the main event, as in Stuffed Figs with Goat Cheese and Honey or Honeyed Roasted Apples with Walnuts. As one might expect, nearly every recipe in this cookbook has olive oil as a core ingredient. Olive cultivation began thousands of years ago in what is now Israel, quickly spreading to Egypt and Greece. The ancient Greeks soon produced an abundance of olive oil and began exporting it to neighboring regions. Today, olive oil is ubiquitous throughout the Mediterranean and people all over the world enjoy its health benefits. But olive oil isn’t just “a spoonful of medicine,” it is also delicious. As a healthy fat choice, it adds a depth of flavor to vegetables, grains, meats, and even desserts. As we go up the Mediterranean Pyramid you will notice that fish is included often, but poultry, dairy, and red meat are limited. Rather than making meat the focus of a meal, it is instead used as a burst of flavor alongside larger portions of healthier options such as vegetables and whole grains.

Last, some of you may be wondering, “Where does that glass of red wine come into play?” If you enjoy drinking wine, try enjoying it as a special treat on occasion before (or with) dinner, since you are saving time in the kitchen by using the air fryer.

Health Benefits It’s important to ground any discussion of the Mediterranean diet by highlighting its many health benefits. A Mediterranean approach to eating has been proven to help not only with sustainable weight loss, but with powerfully reducing the risks and ill-effects of a number of common health issues. With its focus on healthier fats like olive oil and on plant-based foods, the Mediterranean diet has been shown to help reduce the risk of heart disease and stroke. This derives from olive oil being largely a monounsaturated fat. According to the American Heart Association, monounsaturated fats play an important role in reducing bad cholesterol in the body, thereby lowering the risk of heart disease. As a high-fiber diet, it helps lower the risk of developing diabetes as well. For those already experiencing heart disease or diabetes, it is a great choice to help reduce and control current symptoms. The Mediterranean diet is also a good path to improved digestion and better overall gastrointestinal health. Healthy fats can help soothe an irritated digestive tract. Furthermore, an increased amount of fiber provided by whole grains, legumes, and vegetables, combined with a decreased amount of dairy, meat, and processed foods, is ideal for helping increase the level of healthy bacteria in the digestive system, which makes it easier for the body to process foods and absorb nutrients. You’ll also be happy to know the Mediterranean diet is known to increase longevity, reduce the risk of Alzheimer’s and dementia, reduce inflammation in the body, and even help reduce muscle weakness as you age. However, regardless of your motivation for adopting a Mediterranean diet, it is delicious and exceptionally easy to follow—even for the busiest home cook.

Air Fryer Essentials You may already be familiar with the Mediterranean diet, since it has been around for many years. The air fryer, however, is a relatively new appliance that you may have little or no experience using. Do not fear! I will share all of the best tips and tricks for making the most of an air fryer. The Mediterranean diet offers a delicious and healthy array of food choices and fresh flavors. Pair that with an air fryer and the possibilities are endless—and fast! With an air fryer you’re not just limited to “frying.” This compact appliance makes it easy to vary the cooking methods, so you can make everything from Whole Wheat Banana-Walnut Bread to Classic Chicken Kebab. The ease and versatility of the air fryer offers you countless options for making classic Mediterranean dishes in fun, new ways.

How the Air Fryer Works Similar to a countertop convection oven, an air fryer uses hot air to circulate heat around food to create crispiness without added oil. The biggest differences between the two are the convenient smaller size of the air fryer and that it gives off less heat. The basic features of an air fryer include the basket and drip pan. The air fryer basket allows the hot air to fully envelop the food for even cooking. The basket fits into a drip pan that helps keep the food crispy by preventing it from sitting in its own juices. Many air fryers also come with additional features, including pizza pans, cake pans, racks for grilling, and skewers that fit in the basket—some even have rotisserie attachments. If your air fryer doesn’t come with these extras, you can easily find them online. You’ll find a number of different brands of air fryers on the market, but most work similarly. While they come in sizes ranging from 2.7 quarts to 5.3 quarts, the most common size is 3.5 quarts, which is ideal for a recipe that serves four. Additionally, as you are looking at foods to make in your air fryer, consider the temperature range you may need. Most air fryers have a heat range between 100°F and 380°F. In some cases, you will find air fryers with

a higher setting of 400°F. With many options to choose from, you can easily cook almost any recipe in your air fryer that you would in an oven. For the Mediterranean diet, I recommend looking for an air fryer that includes the grilling or skewer option. The size needed really depends upon your space and family size, but as I tested the recipes for this book, I used a 5.3-quart, which gives you the flexibility to make many sizes of meals.

AIR FRYER FAQ Have more questions? You’re not alone. Here are the answers to a few of the frequently asked questions I receive from home cooks new to using an air fryer.

Do I need to add oil to the basket before cooking?

No. Oil is not necessary for your food to cook in the air fryer. However, you can brush foods with a bit of oil to add an extra bit of crispiness, if desired.

Can you use aluminum foil in an air fryer?

Yes, but be careful when using aluminum foil in the basket, as it can block air flow around the food. Aluminum foil in the drip pan will make cleanup even faster.

Why isn’t my food getting crispy?

The most common reasons foods don’t get crispy in the air fryer are because the basket is overcrowded or it has not cooked long enough. Place the foods into the basket in a single layer, and make sure you are using the correct cook time.

Why is my If you notice any smoke, turn off the machine air fryer immediately and check for oil residue. Be sure you’re smoking? cleaning the machine thoroughly between uses to

prevent this from occurring. Can I use nonstick spray in my air fryer?

This depends upon your individual air fryer. Typically, a nonstick spray is safe for use, but read your manual prior to use to make sure no warranty is voided with use of the nonstick spray.

Is an air Yes! Since the food is not immersed in oil, you will not fryer have the added calories or saturated fats. healthier than deepfat frying?

Air Fryer Cleaning and Care While each air fryer will have specific manufacturer recommendations for cleaning, most have a few things in common. I have used a number of brands personally, and the good news is that they are all very simple to clean. Air fryers all have a nonstick basket, which generally makes the mess of stuck-on food a nonissue. Since you can also use nonstick spray in many of them (be sure to double-check the brand manual for your particular model), it is rare to find the need to truly scrub your air fryer basket to get it clean. You can typically remove the basket and drip pan and simply wipe them clean with a damp rag. Most air fryers let you use regular dish soap or dishwasher soap. If you have added oil or spices, or otherwise find that the basket has food drippings, you can put it on the top rack of your dishwasher for further cleaning and sanitization. That makes it even easier to clean! Follow the manufacturer’s recommendations for safe handling and cleaning of the fan and interior surfaces. Typically, these require only a damp cloth to remove any food particles or oils. The exterior can easily be

cleaned and sanitized with a gentle cloth that has been sprayed with your favorite all-purpose sanitizing spray.

Making Mediterranean Meals with Your Air Fryer As I began following the Mediterranean diet, I knew that I needed to find foods not only that I loved but that also were easy for me to make when I was busy. The biggest detriment to my own diet has been reaching for convenience food because of time restrictions. My air fryer came to the rescue. The air fryer is a wonderful appliance for making the Mediterranean diet easier to follow. You can quickly provide meals for your family that are delicious and cooked to perfection, and cleanup couldn’t be simpler. Adding a crispy texture to things like Five-Ingredient Falafel with Garlic-Yogurt Sauce, Crispy Lemon Artichoke Hearts, Herb-Roasted Beef Tips with Onions, or Crunchy Basil White Beans is easier than ever with the air fryer. You don’t have to feel dependent upon the heavy use of oils and saturated fats to get a crispy coating. Focusing on variety and adding more vegetables and whole grains will be the main principles to remember to enjoy the full health benefits of the Mediterranean diet. The air fryer encourages that variety by letting you cook in a number of ways that keep your daily meals diverse, fun to make, and delicious to eat. After you first buy an air fryer, I recommend measuring the basket and then purchasing baking pans, muffin tins, and casserole dishes that will easily fit inside. The best part of making Mediterranean meals in your air fryer is that it frees up time in your day that you would normally spend standing over the stove. Instead you can get that evening walk in, relax with a glass of wine, or enjoy additional time with your family.

Beyond Fried Foods: Baking, Grilling, and Roasting The air fryer is an appliance with an incredible range of uses. It’s ideal for

every part of your menu plan from breakfast all the way to dessert. What I love about creating recipes for the air fryer is teaching people how to use this extraordinarily useful appliance to its full potential. And despite the name, it’s not just frying you can use it for, but also baking muffins, grilling fish, and roasting vegetables. Some of my favorite ways to use my air fryer include making frittatas, grilled kebabs, perfectly crispy flatbread pizza crust, and even air-popped popcorn. You can easily whip up fast and nutritious breakfasts like Poached Eggs on Whole Grain Avocado Toast or a Breakfast Pita in less than 15 minutes. The flavor added and time saved by using an air fryer is priceless when you are trying to stay healthy. With grill and skewer attachments, I can make my favorite Classic Chicken Kebab in a single portion without firing up the grill for only one serving. This in itself saves resources and keeps me on track with cooking my own healthy meals when I don’t feel like spending much time in the kitchen.

Cooking Well with the Air Fryer Whether you are totally new to cooking with an air fryer or simply looking for helpful tips, this section will help produce great results. With these stepby-step tips, you should be able to step up your air frying game—or begin cooking with your new air fryer as soon as you get it home. Before you begin cooking with a new air fryer, I cannot stress enough how important it is to read your manual. While the concepts and methods are mostly the same, each brand has unique things to consider, including cleaning instructions and use limitations. Once you have familiarized yourself with your particular air fryer, you will want to take note of a few things. Make sure you understand how to lock and unlock the basket from the drip pan. If it is digital, check to see what your air fryer preset buttons are. Finally, for safety, make sure you know how to quickly turn off your air fryer. When your air fryer is ready for use, you will begin the cooking process with a recipe. Most of the recipes in this cookbook (and others) will include

a temperature and the time needed to preheat the air fryer. Always doublecheck the recommendations, then turn your air fryer on to a preset for preheating or turn the dial to the designated temperature. As you prepare your ingredients for cooking in the air fryer, make sure you are prepping items so they will cook evenly. Much like baking or traditional frying, the size and thickness of a given food will change how quickly and evenly it cooks. It is important to select, prepare, and cut foods as close to the same size as possible. An easy way to ensure uniformity is to purchase precut ingredients—but if you are cutting them yourself, just be sure to take extra care to keep the size and shape as consistent as possible. Once you’re ready to begin cooking, spray the basket as recommended and then arrange the food in an even layer. In some cases, this means you will need to cook two batches to ensure even cooking, but the result will be worth the extra effort. When your food is ready for frying, simply set your dial or timer as directed. Then relax until the food is ready to turn or to remove and share at the dinner table. It is really just that simple. For accessories, such as grill pans, pizza trays, muffin tins, cake pans, or skewers, read the particular instructions that are unique to your individual air fryer before use.

WHAT NOT TO PUT IN YOUR AIR FRYER While many foods cook easily in an air fryer, there are a few things that generally aren’t recommended. The following are foods most commonly avoided—not just in the Mediterranean diet, but in cooking with the air fryer in general. ♦ Do not add oils for deep-fat frying to an air fryer. Other than using nonstick cooking spray (if allowable with your model), do not add oil directly into the air fryer basket or drip pan for any reason. Instead, coat the food items themselves with a small amount of olive oil and allow them to crisp in the basket. ♦ Soups, stews, chili, chowder, and broths are not well suited for cooking in an air fryer. Instead, these items can easily be made in a slow cooker, Instant Pot, or on your stove top with better results. ♦ Do not make sauces or gravies in your air fryer.

♦ Avoid using wet batters, like a tempura or beer batter, as they will drip and fall off the food before they can crisp and set. Instead, I recommend coating foods with bread crumbs to get that same crispy texture. ♦ Do not pour batter for cakes, muffins, or similar items directly into the air fryer basket. Always use an appropriate pan. ♦ Dry beans cannot be cooked in an air fryer from scratch. Rehydrated, cooked beans or canned beans should be used instead. ♦ Boil pasta on the stove top, as it requires liquid that cannot be contained well in the air fryer. Cooked pasta used to make a casserole, however, is fine. ♦ Do not boil rice in the air fryer. Similar to pasta, the exception is when it is cooked within a casserole. Be sure to cook rice and grains ahead of time on the stove top or in a rice cooker. ♦ Do not boil oatmeal in the air fryer. You can, however, make other recipes with oats as a base without problems, such as in a granola, casserole, or baked dish.

Air Fryer Tips for Mediterranean Foods The air fryer is ideal for making many of your favorite foods in a healthier way. Here are my tips specific to the best Mediterranean diet foods to make with an air fryer. This should make it easier than ever to stay on track. Always preheat your air fryer before adding food to the basket. This ensures the cook time is faster and will allow for even cooking. Before putting any vegetable or meat into the air fryer, first coat each item evenly with olive oil. This provides flavor, maximum health benefits, and a crispy texture—or even adds color. Don’t overcrowd the basket. Always allow room between each piece of food and cook larger amounts of food in batches, if necessary, to get the best crispiness and cooking result. For longer cook times, respray meats and vegetables with cooking oil halfway through the cook time. This helps keep them stay crispy and cook more evenly. Use a meat thermometer to make sure your meats are cooked to temperature. While cook times are typically accurate, some cuts of

meat and differences in thickness can cause a slight variation. For even grill marks when using a grill pan attachment, turn the food item halfway through the cook time.

Your Mediterranean, Air Frying Kitchen As with any change in diet, being prepared is key for your success. Thankfully, most of the Mediterranean diet ingredients are easy to find and stock up on. This includes not just those staple items you store in your pantry, but also what you keep in your refrigerator and freezer. Try to keep ingredients on hand at all times so you can assemble and prepare quick meals and healthy snacks. When you have plentiful ingredients at home, it’s easier to mix and match ingredients to your taste. You’ll also enjoy greater variety in your day-to-day meals and always have an alternative for the times when you’re short on time or energy. Most important, when your kitchen is well stocked, you are less likely to slip off of your eating plan and your lifestyle becomes much easier to maintain.

Foods to Stock Up On A well-stocked pantry is a great place to begin. The following are items most frequently used in the recipes in this book, as well as favorite things that I keep regularly stocked in my own kitchen. Olive oil is the base oil used in Mediterranean cooking. I recommend stocking a bottle of olive oil for drizzling, marinating, and other uses, as well as olive oil cooking spray, which is ideal for preventing food from sticking, Whole grains and flours, including farro, quinoa, oats, brown rice, and wild rice as well as whole wheat flour, and whole wheat bread and bread crumbs, are essential. I also love keeping some whole wheat pita bread in my pantry, as it makes excellent wraps, a base for pizza, and crispy chips.

Legumes and pulses, such as chickpeas, lentils (green and red,) and white beans, add protein and heartiness. A variety of dried herbs, fresh herbs, and spices, including basil, black pepper, cayenne, dill, garlic powder, ground cinnamon, ground cumin, marjoram, onion powder, oregano, paprika, parsley, red pepper flakes, salt, and thyme, are all great to add to your spice repertoire. A mix of fresh vegetables, including bell peppers, broccoli, carrots, celery, mushrooms, peas, potatoes, sweet potatoes, tomatoes, and zucchini, are a staple worth loading up on. Onions, including red onions, scallions, and yellow onions, are used frequently to add flavor and are a perfect seasoning addition to any vegetable blend. Garlic is a must in all Mediterranean dishes. Lemons are great for adding to many recipes for brightness. They’re also used in marinades and serve as the acid many dishes need. Fruits, such as apples, apricots, and berries, are great for keeping on hand as healthy snacks, whether fresh or dried. Shrimp is simple to cook, cooks fast, and adapts to a number of flavors. It’s great if you can get it fresh, but it’s also convenient to keep a bag of peeled and deveined shrimp in the freezer. Chicken breasts are excellent versatile protein sources that fit into a number of recipes and are ideal for air frying. Eggs may be the most-used food in my household for this diet. They’re great alone for breakfast, spiced and used as a snack, and also used within many meals and baked goods. Feta cheese is one of my favorite dairy products and is perfect for adding to salads, in pita sandwiches, stuffed in protein, or mixed into pasta. Parmesan, mozzarella, and goat cheese are also great staples.

Greek yogurt is great to drizzle over vegetables and pita sandwiches. It is also used to make many traditional sauces and dips. I recommend nonfat plain Greek yogurt. Honey is a great natural sweetener that can be used in moderation in the Mediterranean diet. Nuts and seeds, including walnuts, cashews, almonds, and sunflower seeds, are great to have on hand for snacking or adding crunch to dishes.

CHOOSING HEALTHY OILS Olive oil is the base for a number of recipes and a standard in Mediterranean dishes. When picking an olive oil for your meals, make sure to prioritize quality, as the flavor is much better. Extra-virgin olive oil is the gold standard and my personal favorite to use. It provides the best flavor not only when used in salads, dressings, and dips, but also when cooking many of my recipes in the air fryer. The other noteworthy item to look for is a harvest date that is no more than one year prior to your purchase date. This is a good indicator for quality without fear of your oil turning rancid before use. Choose a bottle made of a dark material if possible, as this will protect the oil from deteriorating in sunlight. In the air fryer, you can use olive oil to drizzle over or coat most ingredients. To prevent items from sticking, I also use an olive-oil-based nonstick spray. Olive oil is also liberally used in the Mediterranean diet as a flavorful addition to casseroles, pastas, breads, and dips. Don’t shy away from this as a finishing touch to your meals.

Other Kitchen Equipment While I love using my air fryer, it’s not the only thing in my kitchen that I use to stay on top of a healthy lifestyle. Below are a few of the items I recommend keeping on hand in your kitchen. A chef’s knife and a cutting board are a must for every kitchen. Some workhorse kitchen basics include a set of nested mixing bowls

(small, medium, and large), a set of measuring spoons, a set of measuring cups, and a glass 2-cup liquid measuring cup. For cooking, I like to have a variety of baking pans, muffin tins, and casserole dishes. It’s even better if they are sizes that will fit easily inside your air fryer basket! Every kitchen needs a whisk, a nice pair of tongs, a good quality spatula, and a few wooden spoons. These help you turn items in your air fryer, toss vegetables in olive oil and spices, and generally aid in serving. For leftovers, I choose to use airtight glass storage containers. Mason jars are another excellent choice that easily go from the freezer to the refrigerator when needed. Mincing garlic for each recipe is much easier with a quality garlic press to keep the mess to a minimum. A food processor is ideal for shredding zucchini, whipping up pita bread dough, and processing a number of ingredients for many recipes.

Recipes for Success The recipes included within this book offer a variety of ideas that can be easily made at home. Each one fits into the recommendations of the Mediterranean diet. You’ll also find a variety that are labeled to fit with vegetarian or gluten-free diets—there are even a few vegan choices and options. Along with that, you will see more than just “fried” dishes. There are many roasted, baked, and grilled choices to fit your needs and preferences, and to suit the wonderful variety that comes with Mediterranean cuisine. Following the air fryer cooking tips, you’ll find that your vegetables cook fast, your meats are moist and tender, and new grains and legumes are being introduced into your meal plan that will quickly become favorites. I’ve also included tips to help you vary the recipes, suggestions for working with or substituting ingredients, and cooking tips for getting the most out of your air fryer. You’ll learn to make fast, delicious, and flavor-packed foods with the added fun and convenience of this great appliance. With so many

delicious choices, you’ll never have a day without something to satisfy a craving and keep you on track toward your health goals. My goal is to give you not only dozens of delicious recipes, but a new outlook on cooking that you will love!

Honey-Apricot Granola with Greek Yogurt

CHAPTER TWO

Breakfast Poached Eggs on Whole Grain Avocado Toast Red Pepper and Feta Frittata Baked Egg and Mushroom Cups Spinach and Swiss Frittata with Mushrooms Breakfast Pita Savory Sweet Potato Hash Caprese Breakfast Pizza Mushroom-and-Tomato Stuffed Hash Browns Whole Wheat Banana-Walnut Bread Honey-Apricot Granola with Greek Yogurt Whole Wheat Blueberry Muffins Baked Peach Oatmeal

Poached Eggs on Whole Grain Avocado Toast Prep Time: 5 minutes Cook Time: 7 minutes

SERVES 4, AIR FRYER TEMPERATURE: 320°F BAKE, FAST AND FRESH, VEGETARIAN

Making a poached egg in the air fryer cuts down the cook time and eliminates the fuss of boiling water, adding vinegar, and then fishing the egg out of water without breaking the yolk. Avocado toast topped with a simple, mess-free air fryer poached egg is a delightful, protein-packed breakfast that is full of umami. If you like a little spice, top with a dash of hot sauce or a sprinkle of red pepper flakes. Olive oil cooking spray 4 large eggs Salt Black pepper 4 pieces whole grain bread 1 avocado Red pepper flakes (optional)

1. Preheat the air fryer to 320°F. Lightly coat the inside of four small oven-safe ramekins with olive oil cooking spray. 2. Crack one egg into each ramekin, and season with salt and black pepper. 3. Place the ramekins into the air fryer basket. Close and set the timer to 7 minutes. 4. While the eggs are cooking, toast the bread in a toaster. 5. Slice the avocado in half lengthwise, remove the pit, and scoop the flesh into a small bowl. Season with salt, black pepper, and red pepper flakes, if desired. Using a fork, smash the avocado lightly. 6. Spread a quarter of the smashed avocado evenly over each slice of

toast. 7. Remove the eggs from the air fryer, and gently spoon one onto each slice of avocado toast before serving. PER SERVING: Calories: 232; Total Fat: 14g; Saturated Fat: 3g; Protein: 11g; Total Carbohydrates: 18g; Fiber: 6g; Sugar: 4g; Cholesterol: 186mg

Red Pepper and Feta Frittata Prep Time: 10 minutes Cook Time: 20 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

The flavor of the humble egg soars to new heights when combined with sweet red pepper and salty feta in this fluffy frittata. Make it as a quick savory breakfast that will easily keep you going until lunchtime, or serve it for brunch or lunch with a simple green salad. Olive oil cooking spray 8 large eggs 1 medium red bell pepper, diced ½ teaspoon salt ½ teaspoon black pepper 1 garlic clove, minced ½ cup feta, divided

1. Preheat the air fryer to 360°F. Lightly coat the inside of a 6-inch round cake pan with olive oil cooking spray. 2. In a large bowl, beat the eggs for 1 to 2 minutes, or until well combined. 3. Add the bell pepper, salt, black pepper, and garlic to the eggs, and mix together until the bell pepper is distributed throughout. 4. Fold in ¼ cup of the feta cheese. 5. Pour the egg mixture into the prepared cake pan, and sprinkle the remaining ¼ cup of feta over the top. 6. Place into the air fryer and bake for 18 to 20 minutes, or until the eggs are set in the center. 7. Remove from the air fryer and allow to cool for 5 minutes before serving. VARIATION TIP: If you don’t have a red bell pepper on hand, you can easily use a green, orange, or yellow bell pepper instead.

PER SERVING: Calories: 204; Total Fat: 14g; Saturated Fat: 6g; Protein: 16g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 2g; Cholesterol: 389mg

Baked Egg and Mushroom Cups Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 6, AIR FRYER TEMPERATURE: 320°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

If you love the earthy flavor of mushrooms, you’ll be happy to know that these heart-healthy fungi are packed with vitamins, minerals, and antioxidants that help keep you energized and feeling your best. When you combine them with nutrient-rich spinach, garlic, and eggs, you have the perfect on-the-go power breakfast that’s ready in less than 20 minutes. Olive oil cooking spray 6 large eggs 1 garlic clove, minced ½ teaspoon salt ½ teaspoon black pepper Pinch red pepper flakes 8 ounces baby bella mushrooms, sliced 1 cup fresh baby spinach 2 scallions, white parts and green parts, diced

1. Preheat the air fryer to 320°F. Lightly coat the inside of six silicone muffin cups or a six-cup muffin tin with olive oil cooking spray. 2. In a large bowl, beat the eggs, garlic, salt, pepper, and red pepper flakes for 1 to 2 minutes, or until well combined. 3. Fold in the mushrooms, spinach, and scallions. 4. Divide the mixture evenly among the muffin cups. 5. Place into the air fryer and bake for 12 to 15 minutes, or until the eggs are set. 6. Remove and allow to cool for 5 minutes before serving. VARIATION TIP: For a cheesy egg muffin, mix in ¼ to ½ cup mozzarella or feta before dividing among the muffin cups. This may add an additional 1 to 2 minutes

to the cook time to ensure the egg is set properly. PER SERVING: Calories: 83; Total Fat: 5g; Saturated Fat: 2g; Protein: 8g; Total Carbohydrates: 2g; Fiber: 1g; Sugar: 1g; Cholesterol: 186mg

Spinach and Swiss Frittata with Mushrooms Prep Time: 10 minutes Cook Time: 20 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Mushrooms and Swiss are a match made in heaven. These rich and meaty mushrooms combined with the nutty flavors of Swiss cheese will satisfy your cravings for a hearty breakfast. Garlic, shallot, and spinach round out the flavors of this simple but tasty dish. Olive oil cooking spray 8 large eggs ½ teaspoon salt ½ teaspoon black pepper 1 garlic clove, minced 2 cups fresh baby spinach 4 ounces baby bella mushrooms, sliced 1 shallot, diced ½ cup shredded Swiss cheese, divided Hot sauce, for serving (optional)

1. Preheat the air fryer to 360°F. Lightly coat the inside of a 6-inch round cake pan with olive oil cooking spray. 2. In a large bowl, beat the eggs, salt, pepper, and garlic for 1 to 2 minutes, or until well combined. 3. Fold in the spinach, mushrooms, shallot, and ¼ cup of the Swiss cheese. 4. Pour the egg mixture into the prepared cake pan, and sprinkle the remaining ¼ cup of Swiss over the top. 5. Place into the air fryer and bake for 18 to 20 minutes, or until the eggs are set in the center. 6. Remove from the air fryer and allow to cool for 5 minutes. Drizzle with

hot sauce (if using) before serving. PER SERVING: Calories: 207; Total Fat: 13g; Saturated Fat: 6g; Protein: 18g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 1g; Cholesterol: 384mg

Breakfast Pita Prep Time: 5 minutes Cook Time: 6 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

When you’re too busy or distracted to think much about breakfast, this herbed egg pita is the ideal go-to. You bake the seasoned egg right on top of the pita, and within 15 minutes, you can be out the door with a healthy meal in hand. 1 whole wheat pita 2 teaspoons olive oil ½ shallot, diced ¼ teaspoon garlic, minced 1 large egg ¼ teaspoon dried oregano ¼ teaspoon dried thyme ⅛ teaspoon salt 2 tablespoons shredded Parmesan cheese

1. Preheat the air fryer to 380°F. 2. Brush the top of the pita with olive oil, then spread the diced shallot and minced garlic over the pita. 3. Crack the egg into a small bowl or ramekin, and season it with oregano, thyme, and salt. 4. Place the pita into the air fryer basket, and gently pour the egg onto the top of the pita. Sprinkle with cheese over the top. 5. Bake for 6 minutes. 6. Allow to cool for 5 minutes before cutting into pieces for serving. AIR FRYER HACK: For easier serving, place the pita inside a round cake pan to cook. This lets you lift the cake pan directly out of the air fryer basket and slice for serving with minimal mess. If you prefer your egg more well-done, add 2 to 3 minutes to the cook time.

PER SERVING: Calories: 191; Total Fat: 10g; Saturated Fat: 3g; Protein: 8g; Total Carbohydrates: 19g; Fiber: 3g; Sugar: 1g; Cholesterol: 99mg

Savory Sweet Potato Hash Prep Time: 15 minutes Cook Time: 18 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F ROAST, GLUTEN-FREE, VEGAN

Sweet potatoes are the star of the show in this savory hash that is a great on its own or with hard-boiled, scrambled, or poached eggs. If you like a little spice, add some hot sauce or a sprinkle of red pepper flakes before cooking. 2 medium sweet potatoes, peeled and cut into 1-inch cubes ½ green bell pepper, diced ½ red onion, diced 4 ounces baby bella mushrooms, diced 2 tablespoons olive oil 1 garlic clove, minced ½ teaspoon salt ½ teaspoon black pepper ½ tablespoon chopped fresh rosemary

1. Preheat the air fryer to 380°F. 2. In a large bowl, toss all ingredients together until the vegetables are well coated and seasonings distributed. 3. Pour the vegetables into the air fryer basket, making sure they are in a single even layer. (If using a smaller air fryer, you may need to do this in two batches.) 4. Cook for 9 minutes, then toss or flip the vegetables. Cook for 9 minutes more. 5. Transfer to a serving bowl or individual plates and enjoy. VARIATION TIP: You can also make this with cubed butternut squash. I look for bags that are already cubed for faster meal preparation. Use one 10-ounce bag, and if frozen, it can go straight from the freezer into the air fryer—just give it a few extra minutes of cook time. PER SERVING: Calories: 91; Total Fat: 5g; Saturated Fat: 1g; Protein: 2g; Total

Carbohydrates: 12g; Fiber: 2g; Sugar: 3g; Cholesterol: 0mg

Caprese Breakfast Pizza Prep Time: 5 minutes Cook Time: 6 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

This breakfast is inspired by two classic Italian favorites—pizza and caprese salad. The combination makes for one amazing meal that couldn’t be easier to make. When fresh tomatoes are in season and at their peak, you won’t want to start your day with anything else. 1 whole wheat pita 2 teaspoons olive oil ¼ garlic clove, minced 1 large egg ⅛ teaspoon salt ¼ cup diced tomato ¼ cup mozzarella pearls 6 fresh basil leaves ½ teaspoon balsamic vinegar

1. Preheat the air fryer to 380°F. 2. Brush the top of the pita with olive oil, then spread the minced garlic over the pita. 3. Crack the egg into a small bowl or ramekin and season it with salt. 4. Place the pita into the air fryer basket, and gently pour the egg onto the top of the pita. Top with the tomato, mozzarella pearls, and basil. 5. Bake for 6 minutes. 6. Remove the pita pizza from the air fryer and drizzle balsamic vinegar over the top. 7. Allow to cool for 5 minutes before cutting into pieces for serving. INGREDIENT TIP: Shredded mozzarella and dried basil can be used if fresh is not available. As a general rule, for every 1 tablespoon of fresh herbs, use ½ teaspoon of dried. In this case, I would recommend substituting ¼ teaspoon dried basil.

PER SERVING: Calories: 209; Total Fat: 11g; Saturated Fat: 3g; Protein: 10g; Total Carbohydrates: 19g; Fiber: 3g; Sugar: 1g; Cholesterol: 104mg

Mushroom-and-Tomato Stuffed Hash Browns Prep Time: 10 minutes Cook Time: 20 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Simple shredded potatoes provide the top and bottom “crust” of this delectable breakfast bake. Filled with meaty mushrooms, bright tomatoes, and creamy mozzarella, this all-in-one meal will become a fast favorite. Olive oil cooking spray 1 tablespoon plus 2 teaspoons olive oil, divided 4 ounces baby bella mushrooms, diced 1 scallion, white parts and green parts, diced 1 garlic clove, minced 2 cups shredded potatoes ½ teaspoon salt ¼ teaspoon black pepper 1 Roma tomato, diced ½ cup shredded mozzarella

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 6-inch cake pan with olive oil cooking spray. 2. In a small skillet, heat 2 teaspoons olive oil over medium heat. Add the mushrooms, scallion, and garlic, and cook for 4 to 5 minutes, or until they have softened and are beginning to show some color. Remove from heat. 3. Meanwhile, in a large bowl, combine the potatoes, salt, pepper, and the remaining tablespoon olive oil. Toss until all potatoes are well coated. 4. Pour half of the potatoes into the bottom of the cake pan. Top with the mushroom mixture, tomato, and mozzarella. Spread the remaining potatoes over the top.

5. Bake in the air fryer for 12 to 15 minutes, or until the top is golden brown. 6. Remove from the air fryer and allow to cool for 5 minutes before slicing and serving. COOKING TIP: If using frozen hash browns, let them thaw for 15 to 20 minutes before cooking. If there is excess liquid on the hash browns, simply press out with paper towels before tossing them with the olive oil. PER SERVING: Calories: 164; Total Fat: 9g; Saturated Fat: 3g; Protein: 6g; Total Carbohydrates: 16g; Fiber: 3g; Sugar: 2g; Cholesterol: 11mg

Whole Wheat Banana-Walnut Bread Prep Time: 10 minutes Cook Time: 23 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, VEGETARIAN

It doesn’t get any cozier or more classic than a delicious banana-walnut bread for breakfast. This one-loaf recipe whips up in just a few minutes and goes well with fresh fruit and Greek yogurt. Olive oil cooking spray 2 ripe medium bananas 1 large egg ¼ cup nonfat plain Greek yogurt ¼ cup olive oil ½ teaspoon vanilla extract 2 tablespoons raw honey 1 cup whole wheat flour ¼ teaspoon salt ¼ teaspoon baking soda ½ teaspoon ground cinnamon ¼ cup chopped walnuts

1. Preheat the air fryer to 360°F. Lightly coat the inside of a 8-by-4-inch loaf pan with olive oil cooking spray. (Or use two 5 ½-by-3-inch loaf pans.) 2. In a large bowl, mash the bananas with a fork. Add the egg, yogurt, olive oil, vanilla, and honey. Mix until well combined and mostly smooth. 3. Sift the whole wheat flour, salt, baking soda, and cinnamon into the wet mixture, then stir until just combined. Do not overmix. 4. Gently fold in the walnuts. 5. Pour into the prepared loaf pan and spread to distribute evenly. 6. Place the loaf pan in the air fryer basket and bake for 20 to 23 minutes, or until golden brown on top and a toothpick inserted into the center

comes out clean. 7. Allow to cool for 5 minutes before serving. COOKING TIP: If the bananas you have on hand are not yet ripe, simply remove the peels, place them in a microwave-safe bowl, and heat in 30-second increments until soft enough to mash. PER SERVING: Calories: 255; Total Fat: 14g; Saturated Fat: 2g; Protein: 6g; Total Carbohydrates: 30g; Fiber: 4g; Sugar: 11g; Cholesterol: 31mg

Honey-Apricot Granola with Greek Yogurt Prep Time: 10 minutes Cook Time: 30 minutes

SERVES 6, AIR FRYER TEMPERATURE: 260°F BAKE, GLUTEN-FREE, VEGETARIAN

Making granola in the air fryer is a great way to use this easy countertop appliance to make a favorite treat from scratch. Crunchy and nutty, with warming spices and hint of sweetness, this granola is also loaded with protein and fiber. 1 cup rolled oats ¼ cup dried apricots, diced ¼ cup almond slivers ¼ cup walnuts, chopped ¼ cup pumpkin seeds ¼ cup hemp hearts ¼ to ⅓ cup raw honey, plus more for drizzling 1 tablespoon olive oil 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt 2 tablespoons sugar-free dark chocolate chips (optional) 3 cups nonfat plain Greek yogurt

1. Preheat the air fryer to 260°F. Line the air fryer basket with parchment paper. 2. In a large bowl, combine the oats, apricots, almonds, walnuts, pumpkin seeds, hemp hearts, honey, olive oil, cinnamon, nutmeg, and salt, mixing so that the honey, oil, and spices are well distributed. 3. Pour the mixture onto the parchment paper and spread it into an even layer. 4. Bake for 10 minutes, then shake or stir and spread back out into an even layer. Continue baking for 10 minutes more, then repeat the

process of shaking or stirring the mixture. Bake for an additional 10 minutes before removing from the air fryer. 5. Allow the granola to cool completely before stirring in the chocolate chips (if using) and pouring into an airtight container for storage. 6. For each serving, top ½ cup Greek yogurt with ⅓ cup granola and a drizzle of honey, if needed. VARIATION TIP: If this combination of nuts and seeds isn’t available, mix and match your favorites in equal amounts. PER SERVING: Calories: 342; Total Fat: 16g; Saturated Fat: 4g; Protein: 20g; Total Carbohydrates: 31g; Fiber: 4g; Sugar: 19g; Cholesterol: 6mg

Whole Wheat Blueberry Muffins Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, VEGETARIAN

Muffins are the perfect on-the-go breakfast or snack. This recipe has a tangy pop of fresh berries in every bite and is sweetened with honey and applesauce for a zero-guilt morning treat. Olive oil cooking spray ½ cup unsweetened applesauce ¼ cup raw honey ½ cup nonfat plain Greek yogurt 1 teaspoon vanilla extract 1 large egg 1½ cups plus 1 tablespoon whole wheat flour, divided ½ teaspoon baking soda ½ teaspoon baking powder ½ teaspoon salt ½ cup blueberries, fresh or frozen

1. Preheat the air fryer to 360°F. Lightly coat the inside of six silicone muffin cups or a six-cup muffin tin with olive oil cooking spray. 2. In a large bowl, combine the applesauce, honey, yogurt, vanilla, and egg and mix until smooth. 3. Sift in 1½ cups of the flour, the baking soda, baking powder, and salt into the wet mixture, then stir until just combined. 4. In a small bowl, toss the blueberries with the remaining 1 tablespoon flour, then fold the mixture into the muffin batter. 5. Divide the mixture evenly among the prepared muffin cups and place into the basket of the air fryer. Bake for 12 to 15 minutes, or until golden brown on top and a toothpick inserted into the middle of one of the muffins comes out clean.

6. Allow to cool for 5 minutes before serving. PER SERVING: Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Protein: 7g; Total Carbohydrates: 38g; Fiber: 4g; Sugar: 16g; Cholesterol: 32mg

Baked Peach Oatmeal Prep Time: 5 minutes Cook Time: 30 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F BAKE, GLUTEN-FREE, VEGETARIAN

Baked oatmeal is a wonderful warm breakfast that adds a whole new texture to your typical hot cereal. Fresh peaches served with yogurt bring the classic flavor pairing of peaches and cream to the breakfast table. Olive oil cooking spray 2 cups certified gluten-free rolled oats 2 cups unsweetened almond milk ¼ cup raw honey, plus more for drizzling (optional) ½ cup nonfat plain Greek yogurt 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ¼ teaspoon salt 1½ cups diced peaches, divided, plus more for serving (optional)

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 6-inch cake pan with olive oil cooking spray. 2. In a large bowl, mix together the oats, almond milk, honey, yogurt, vanilla, cinnamon, and salt until well combined. 3. Fold in ¾ cup of the peaches and then pour the mixture into the prepared cake pan. 4. Sprinkle the remaining peaches across the top of the oatmeal mixture. Bake in the air fryer for 30 minutes. 5. Allow to set and cool for 5 minutes before serving with additional fresh fruit and honey for drizzling, if desired. PER SERVING: Calories: 197; Total Fat: 3g; Saturated Fat: 0g; Protein: 9g; Total Carbohydrates: 36g; Fiber: 4g; Sugar: 18g; Cholesterol: 1mg

Five-Ingredient Falafel with Garlic-Yogurt Sauce

CHAPTER THREE

Appetizers Feta and Quinoa Stuffed Mushrooms Five-Ingredient Falafel with Garlic-Yogurt Sauce Lemon Shrimp with Garlic Olive Oil Crispy Green Bean Fries with Lemon-Yogurt Sauce Homemade Sea Salt Pita Chips Baked Spanakopita Dip Roasted Pearl Onion Dip Red Pepper Tapenade Greek Potato Skins with Olives and Feta Artichoke and Olive Pita Flatbread Mini Crab Cakes Zucchini Feta Roulades Garlic-Roasted Tomatoes and Olives Goat Cheese and Garlic Crostini

Feta and Quinoa Stuffed Mushrooms Prep Time: 5 minutes Cook Time: 8 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, VEGETARIAN

A bite-size morsel of warm mushrooms filled with salty feta, nutty quinoa, and sweet red peppers is a tasty way to begin any evening. This easy appetizer is ready in under 15 minutes and is always a crowd-pleaser. 2 tablespoons finely diced red bell pepper 1 garlic clove, minced ¼ cup cooked quinoa ⅛ teaspoon salt ¼ teaspoon dried oregano 24 button mushrooms, stemmed 2 ounces crumbled feta 3 tablespoons whole wheat bread crumbs Olive oil cooking spray

1. Preheat the air fryer to 360°F. 2. In a small bowl, combine the bell pepper, garlic, quinoa, salt, and oregano. 3. Spoon the quinoa stuffing into the mushroom caps until just filled. 4. Add a small piece of feta to the top of each mushroom. 5. Sprinkle a pinch bread crumbs over the feta on each mushroom. 6. Spray the basket of the air fryer with olive oil cooking spray, then gently place the mushrooms into the basket, making sure that they don’t touch each other. (Depending on the size of the air fryer, you may have to cook them in two batches.) 7. Place the basket into the air fryer and bake for 8 minutes. 8. Remove from the air fryer and serve. AIR FRYER HACK: If your air fryer comes with a tray to sit inside the basket, you

can place the mushrooms onto the tray, then place the tray inside the air fryer to bake. This makes it easier to remove them for serving. PER SERVING (4 MUSHROOMS) Calories: 97; Total Fat: 4g; Saturated Fat: 2g; Protein: 7g; Total Carbohydrates: 11g; Fiber: 2g; Sugar: 3g; Cholesterol: 13mg

Five-Ingredient Falafel with GarlicYogurt Sauce Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F FRY, FAST AND FRESH, VEGETARIAN

This easy homemade falafel is a full of fiber, plant-based protein, and flavor. Ready to eat in 20 minutes, these delicious vegetarian bites are crispy on the outside and soft on the inside. They are great as an appetizer or served inside a pita with fresh herbs and crisp fresh vegetables for lunch on the go. For the falafel 1 (15-ounce) can chickpeas, drained and rinsed ½ cup fresh parsley 2 garlic cloves, minced ½ tablespoon ground cumin 1 tablespoon whole wheat flour Salt For the garlic-yogurt sauce 1 cup nonfat plain Greek yogurt 1 garlic clove, minced 1 tablespoon chopped fresh dill 2 tablespoons lemon juice To make the falafel

1. Preheat the air fryer to 360°F. 2. Put the chickpeas into a food processor. Pulse until mostly chopped, then add the parsley, garlic, and cumin and pulse for another 1 to 2 minutes, or until the ingredients are combined and turning into a dough. 3. Add the flour. Pulse a few more times until combined. The dough will have texture, but the chickpeas should be pulsed into small bits. 4. Using clean hands, roll the dough into 8 balls of equal size, then pat the

balls down a bit so they are about ½-thick disks. 5. Spray the basket of the air fryer with olive oil cooking spray, then place the falafel patties in the basket in a single layer, making sure they don’t touch each other. 6. Fry in the air fryer for 15 minutes. To make the garlic-yogurt sauce

7. In a small bowl, combine the yogurt, garlic, dill, and lemon juice. 8. Once the falafel are done cooking and nicely browned on all sides, remove them from the air fryer and season with salt. 9. Serve hot with a side of dipping sauce. VARIATION TIP: If you like the flavor of cilantro, use ¼ cup fresh cilantro and ¼ cup fresh parsley instead of a full ½ cup parsley. PER SERVING: Calories: 151; Total Fat: 2g; Saturated Fat: 0g; Protein: 12g; Total Carbohydrates: 22g; Fiber: 5g; Sugar: 5g; Cholesterol: 3mg

Lemon Shrimp with Garlic Olive Oil Prep Time: 5 minutes Cook Time: 6 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Fruity olive oil, piquant garlic, and bright fresh lemon juice are a classic Mediterranean flavor combination. This easy appetizer pairs well with many entrées, or it can be transformed into an entrée itself when served over brown rice with a side of steamed vegetables. 1 pound medium shrimp, cleaned and deveined ¼ cup plus 2 tablespoons olive oil, divided Juice of ½ lemon 3 garlic cloves, minced and divided ½ teaspoon salt ¼ teaspoon red pepper flakes Lemon wedges, for serving (optional) Marinara sauce, for dipping (optional)

1. Preheat the air fryer to 380°F. 2. In a large bowl, combine the shrimp with 2 tablespoons of the olive oil, as well as the lemon juice, ⅓ of the minced garlic, salt, and red pepper flakes. Toss to coat the shrimp well. 3. In a small ramekin, combine the remaining ¼ cup of olive oil and the remaining minced garlic. 4. Tear off a 12-by-12-inch sheet of aluminum foil. Pour the shrimp into the center of the foil, then fold the sides up and crimp the edges so that it forms an aluminum foil bowl that is open on top. Place this packet into the air fryer basket. 5. Roast the shrimp for 4 minutes, then open the air fryer and place the ramekin with oil and garlic in the basket beside the shrimp packet. Cook for 2 more minutes. 6. Transfer the shrimp on a serving plate or platter with the ramekin of

garlic olive oil on the side for dipping. You may also serve with lemon wedges and marinara sauce, if desired. PER SERVING: Calories: 264; Total Fat: 21g; Saturated Fat: 3g; Protein: 16g; Total Carbohydrates: 2g; Fiber: 0g; Sugar: 0g; Cholesterol: 143mg

Crispy Green Bean Fries with LemonYogurt Sauce Prep Time: 5 minutes Cook Time: 5 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F FRY, FAST AND FRESH, VEGETARIAN

Craving something crispy and fried, but wanting to stay true to your healthy eating plan? Let your air fryer turn green beans into a crispy snack! The crunchy coating on these green bean fries will satisfy your cravings and is light enough to keep you on track. For the green beans 1 egg 2 tablespoons water 1 tablespoon whole wheat flour ¼ teaspoon paprika ½ teaspoon garlic powder ½ teaspoon salt ¼ cup whole wheat bread crumbs ½ pound whole green beans For the lemon-yogurt sauce ½ cup nonfat plain Greek yogurt 1 tablespoon lemon juice ¼ teaspoon salt ⅛ teaspoon cayenne pepper To make the green beans

1. Preheat the air fryer to 380°F. 2. In a medium shallow bowl, beat together the egg and water until frothy. 3. In a separate medium shallow bowl, whisk together the flour, paprika, garlic powder, and salt, then mix in the bread crumbs. 4. Spray the bottom of the air fryer with cooking spray. 5. Dip each green bean into the egg mixture, then into the bread crumb

mixture, coating the outside with the crumbs. Place the green beans in a single layer in the bottom of the air fryer basket. 6. Fry in the air fryer for 5 minutes, or until the breading is golden brown. To make the lemon-yogurt sauce

7. In a small bowl, combine the yogurt, lemon juice, salt, and cayenne. 8. Serve the green bean fries alongside the lemon-yogurt sauce as a snack or appetizer. AIR FRYER HACK: If you are using a smaller air fryer and need to make this recipe in batches, make sure to wipe off the bottom of the basket between batches so any crumbs that fall off do not burn. INGREDIENT TIP: If you’re not able to easily find whole wheat bread crumbs at the store, you can make your own by quickly pulsing a few slices of whole wheat bread in a food processor. PER SERVING: Calories: 88; Total Fat: 2g; Saturated Fat: 1g; Protein: 7g; Total Carbohydrates: 12g; Fiber: 2g; Sugar: 3g; Cholesterol: 43mg

Homemade Sea Salt Pita Chips Prep Time: 2 minutes Cook Time: 8 minutes

SERVES 2, AIR FRYER TEMPERATURE: 360°F FRY, FAST & FRESH, VEGAN

Nothing compares to the crunch of a fresh pita chip when dipped into your homemade Mediterranean dips, like fresh hummus, Baked Spanakopita Dip, Roasted Pearl Onion Dip, or Red Pepper Tapenade. This simple and fast method will have pita chips on the table in under 15 minutes. 2 whole wheat pitas 1 tablespoon olive oil ½ teaspoon kosher salt

1. Preheat the air fryer to 360°F. 2. Cut each pita into 8 wedges. 3. In a medium bowl, toss the pita wedges, olive oil, and salt until the wedges are coated and the olive oil and salt are evenly distributed. 4. Place the pita wedges into the air fryer basket in an even layer and fry for 6 to 8 minutes. (The cooking time will vary depending upon how thick the pita is and how browned you prefer a chip.) 5. Season with additional salt, if desired. Serve alone or with a favorite dip. VARIATION TIP: Split the pita into separate batches and add ¼ to ½ teaspoon additional spice for flavor when mixing each batch before cooking. Some options that are tasty are freshly ground black pepper, cayenne pepper, ground cumin, or fresh cilantro. PER SERVING: Calories: 230; Total Fat: 8g; Saturated Fat: 1g; Protein: 6g; Total Carbohydrates: 35g; Fiber: 4g; Sugar: 1g; Cholesterol: 0mg

Baked Spanakopita Dip Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 2, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Instead of spending hours making a labor-intensive casserole, try making this baked spinach-and-feta dip that gives you all of the delicious bright flavors of spanakopita in fun appetizer form. Served with pita chips, it’s a satisfying, healthy snack option. Olive oil cooking spray 3 tablespoons olive oil, divided 2 tablespoons minced white onion 2 garlic cloves, minced 4 cups fresh spinach 4 ounces cream cheese, softened 4 ounces feta cheese, divided Zest of 1 lemon ¼ teaspoon ground nutmeg 1 teaspoon dried dill ½ teaspoon salt Pita chips, carrot sticks, or sliced bread for serving (optional)

1. Preheat the air fryer to 360°F. Coat the inside of a 6-inch ramekin or baking dish with olive oil cooking spray. 2. In a large skillet over medium heat, heat 1 tablespoon of the olive oil. Add the onion, then cook for 1 minute. 3. Add in the garlic and cook, stirring for 1 minute more. 4. Reduce the heat to low and mix in the spinach and water. Let this cook for 2 to 3 minutes, or until the spinach has wilted. Remove the skillet from the heat. 5. In a medium bowl, combine the cream cheese, 2 ounces of the feta, and the remaining 2 tablespoons of olive oil, along with the lemon zest,

nutmeg, dill, and salt. Mix until just combined. 6. Add the vegetables to the cheese base and stir until combined. 7. Pour the dip mixture into the prepared ramekin and top with the remaining 2 ounces of feta cheese. 8. Place the dip into the air fryer basket and cook for 10 minutes, or until heated through and bubbling. 9. Serve with pita chips, carrot sticks, or sliced bread. PER SERVING: Calories: 550; Total Fat: 52g; Saturated Fat: 22g; Protein: 14g; Total Carbohydrates: 9g; Fiber: 2g; Sugar: 5g; Cholesterol: 113mg

Roasted Pearl Onion Dip Prep Time: 5 minutes Cook Time: 12 minutes, plus 1 hour to chill

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, GLUTEN-FREE, VEGETARIAN

Onions and garlic have a consistent supporting role in the Mediterranean kitchen. In this dip, they’re the stars. Roasting them in the air fryer brings out rich, sweet caramelized flavors that pair perfectly with homemade pita chips. You’ll never go back to onion dip made from a soup packet again. 2 cups peeled pearl onions 3 garlic cloves 3 tablespoons olive oil, divided ½ teaspoon salt 1 cup nonfat plain Greek yogurt 1 tablespoon lemon juice ¼ teaspoon black pepper ⅛ teaspoon red pepper flakes Pita chips, vegetables, or toasted bread for serving (optional)

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the pearl onions and garlic with 2 tablespoons of the olive oil until the onions are well coated. 3. Pour the garlic-and-onion mixture into the air fryer basket and roast for 12 minutes. 4. Transfer the garlic and onions to a food processor. Pulse the vegetables several times, until the onions are minced but still have some chunks. 5. In a large bowl, combine the garlic and onions and the remaining 1 tablespoon of olive oil, along with the salt, yogurt, lemon juice, black pepper, and red pepper flakes. 6. Cover and chill for 1 hour before serving with pita chips, vegetables, or toasted bread.

INGREDIENT TIP: If fresh pearl onions aren’t available, feel free to use frozen pearl onions instead for this dip. PER SERVING: Calories: 150; Total Fat: 10g; Saturated Fat: 1g; Protein: 7g; Total Carbohydrates: 8g; Fiber: 1g; Sugar: 4g; Cholesterol: 3mg

Red Pepper Tapenade Prep Time: 5 minutes Cook Time: 5 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, VEGAN

Tapenade is a traditional Mediterranean dip that hails from Provence in the south of France. This version combines Kalamata olives with roasted red peppers and lemon juice for a wonderfully balanced trifecta of salty, sweet, and acidic flavors. The air fryer makes roasting red peppers easier than ever. You can also try this as a spread on sandwiches or use it over fish or meat dishes. 1 large red bell pepper 2 tablespoons plus 1 teaspoon olive oil, divided ½ cup Kalamata olives, pitted and roughly chopped 1 garlic clove, minced ½ teaspoon dried oregano 1 tablespoon lemon juice

1. Preheat the air fryer to 380°F. 2. Brush the outside of a whole red pepper with 1 teaspoon olive oil and place it inside the air fryer basket. Roast for 5 minutes. 3. Meanwhile, in a medium bowl combine the remaining 2 tablespoons of olive oil with the olives, garlic, oregano, and lemon juice. 4. Remove the red pepper from the air fryer, then gently slice off the stem and remove the seeds. Roughly chop the roasted pepper into small pieces. 5. Add the red pepper to the olive mixture and stir all together until combined. 6. Serve with pita chips, crackers, or crusty bread. PER SERVING: Calories: 104; Total Fat: 10g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 4g; Fiber: 2g; Sugar: 2g; Cholesterol: 0mg

Greek Potato Skins with Olives and Feta Prep Time: 5 minutes Cook Time: 45 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, GLUTEN-FREE, VEGETARIAN

Classic potato skins can be revamped with the flavors of the Mediterranean by trading in sour cream and cheddar for olives and feta, plus a bit of olive oil. The result is a fresh and satisfying baked potato flavor that’s lighter to eat. 2 russet potatoes 3 tablespoons olive oil, divided, plus more for drizzling (optional) 1 teaspoon kosher salt, divided ¼ teaspoon black pepper 2 tablespoons fresh cilantro, chopped, plus more for serving ¼ cup Kalamata olives, diced ¼ cup crumbled feta Chopped fresh parsley, for garnish (optional)

1. Preheat the air fryer to 380°F. 2. Using a fork, poke 2 to 3 holes in the potatoes, then coat each with about ½ tablespoon olive oil and ½ teaspoon salt. 3. Place the potatoes into the air fryer basket and bake for 30 minutes. 4. Remove the potatoes from the air fryer, and slice in half. Using a spoon, scoop out the flesh of the potatoes, leaving a ½-inch layer of potato inside the skins, and set the skins aside. 5. In a medium bowl, combine the scooped potato middles with the remaining 2 tablespoons of olive oil, ½ teaspoon of salt, black pepper, and cilantro. Mix until well combined. 6. Divide the potato filling into the now-empty potato skins, spreading it evenly over them. Top each potato with a tablespoon each of the olives and feta. 7. Place the loaded potato skins back into the air fryer and bake for 15

minutes. 8. Serve with additional chopped cilantro or parsley and a drizzle of olive oil, if desired. PER SERVING: Calories: 270; Total Fat: 13g; Saturated Fat: 3g; Protein: 5g; Total Carbohydrates: 34g; Fiber: 3g; Sugar: 2g; Cholesterol: 8mg

Artichoke and Olive Pita Flatbread Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

I created this new spin on the flatbread craze by taking a whole wheat pita crust and combining it with a delicious mix of garlic, artichokes, and olives sprinkled with Parmesan and feta. It’s a party-perfect appetizer, or great light lunch or dinner when served with a simple salad. 2 whole wheat pitas 2 tablespoons olive oil, divided 2 garlic cloves, minced ¼ teaspoon salt ½ cup canned artichoke hearts, sliced ¼ cup Kalamata olives ¼ cup shredded Parmesan ¼ cup crumbled feta Chopped fresh parsley, for garnish (optional)

1. Preheat the air fryer to 380°F. 2. Brush each pita with 1 tablespoon olive oil, then sprinkle the minced garlic and salt over the top. 3. Distribute the artichoke hearts, olives, and cheeses evenly between the two pitas, and place both into the air fryer to bake for 10 minutes. 4. Remove the pitas and cut them into 4 pieces each before serving. Sprinkle parsley over the top, if desired. PER SERVING: Calories: 243; Total Fat: 15g; Saturated Fat: 4g; Protein: 7g; Total Carbohydrates: 22g; Fiber: 5g; Sugar: 1g; Cholesterol: 12mg

Mini Crab Cakes Prep Time: 10 minutes Cook Time: 10 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH

Nothing says decadent and delicious quite like this simple and healthy version of a traditional crab cake. Packed with large chunks of crab and the bright flavors of bell pepper and capers, these are a delightful addition to any meal. 8 ounces lump crab meat 2 tablespoons diced red bell pepper 1 scallion, white parts and green parts, diced 1 garlic clove, minced 1 tablespoon capers, minced 1 tablespoon nonfat plain Greek yogurt 1 egg, beaten ¼ cup whole wheat bread crumbs ¼ teaspoon salt 1 tablespoon olive oil 1 lemon, cut into wedges

1. Preheat the air fryer to 360°F. 2. In a medium bowl, mix the crab, bell pepper, scallion, garlic, and capers until combined. 3. Add the yogurt and egg. Stir until incorporated. Mix in the bread crumbs and salt. 4. Divide this mixture into 6 equal portions and pat out into patties. Place the crab cakes into the air fryer basket in a single layer, making sure that they don’t touch each other. Brush the tops of each patty with a bit of olive oil. 5. Bake for 10 minutes. 6. Remove the crab cakes from the air fryer and serve with lemon wedges

on the side. INGREDIENT TIP: If you cannot find fresh crab meat at the seafood counter, canned lump crab that has been drained will work. I do not recommend using imitation crab. PER SERVING: Calories: 87; Total Fat: 4g; Saturated Fat: 1g; Protein: 9g; Total Carbohydrates: 4g; Fiber: 0g; Sugar: 1g; Cholesterol: 61mg

Zucchini Feta Roulades Prep Time: 10 minutes Cook Time: 10 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, GRILL, FAST AND FRESH, GLUTENFREE, VEGETARIAN

In this recipe, basic zucchini is sliced thin and wrapped around a creamy cheese-and-herb filling, transforming it into an elegant appetizer or snack. The roulades take just a little extra effort to prepare, but the results are delicious, and the total preparation time is still under 20 minutes. ½ cup feta 1 garlic clove, minced 2 tablespoons fresh basil, minced 1 tablespoon capers, minced ⅛ teaspoon salt ⅛ teaspoon red pepper flakes 1 tablespoon lemon juice 2 medium zucchini 12 toothpicks

1. Preheat the air fryer to 360°F. (If using a grill attachment, make sure it is inside the air fryer during preheating.) 2. In a small bowl, combine the feta, garlic, basil, capers, salt, red pepper flakes, and lemon juice. 3. Slice the zucchini into ⅛-inch strips lengthwise. (Each zucchini should yield around 6 strips.) 4. Spread 1 tablespoon of the cheese filling onto each slice of zucchini, then roll it up and secure it with a toothpick through the middle. 5. Place the zucchini roulades into the air fryer basket in a single layer, making sure that they don’t touch each other. 6. Bake or grill in the air fryer for 10 minutes. 7. Remove the zucchini roulades from the air fryer and gently remove the

toothpicks before serving. AIR FRYER HACK: If you have a grill pan insert for your air fryer, this is an excellent recipe to use it with. Simply turn the roulades halfway through the cook time so that the grill marks appear evenly on the roulades. PER SERVING: Calories: 46; Total Fat: 3g; Saturated Fat: 1g; Protein: 3g; Total Carbohydrates: 3g; Fiber: 1g; Sugar: 2g; Cholesterol: 11mg

Garlic-Roasted Tomatoes and Olives Prep Time: 5 minutes Cook Time: 20 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Whether served as a snack or a side, these roasted tomatoes are combined with meaty olives, the sweet richness of garlic, and fresh herbs. This dish pairs beautifully with any cracker, pita, or toasted bread for a tasty appetizer or as an accent to a grilled meat or fish. Serve with Parmesan or crumbled feta on the side. 2 cups cherry tomatoes 4 garlic cloves, roughly chopped ½ red onion, roughly chopped 1 cup black olives 1 cup green olives 1 tablespoon fresh basil, minced 1 tablespoon fresh oregano, minced 2 tablespoons olive oil ¼ to ½ teaspoon salt

1. Preheat the air fryer to 380°F. 2. In a large bowl, combine all of the ingredients and toss together so that the tomatoes and olives are coated well with the olive oil and herbs. 3. Pour the mixture into the air fryer basket, and roast for 10 minutes. Stir the mixture well, then continue roasting for an additional 10 minutes. 4. Remove from the air fryer, transfer to a serving bowl, and enjoy. PER SERVING: Calories: 109; Total Fat: 10g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 6g; Fiber: 2g; Sugar: 2g; Cholesterol: 0mg

Goat Cheese and Garlic Crostini Prep Time: 3 minutes Cook Time: 5 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

Crostini is a wonderful appetizer that originated in Italy. This garlic and goat cheese version offers a new spin on a classic and is ready in no time. Try these with Garlic-Roasted Tomatoes and Olives. 1 whole wheat baguette ¼ cup olive oil 2 garlic cloves, minced 4 ounces goat cheese 2 tablespoons fresh basil, minced

1. Preheat the air fryer to 380°F. 2. Cut the baguette into ½-inch-thick slices. 3. In a small bowl, mix together the olive oil and garlic, then brush it over one side of each slice of bread. 4. Place the olive-oil-coated bread in a single layer in the air fryer basket and bake for 5 minutes. 5. Meanwhile, in a small bowl, mix together the goat cheese and basil. 6. Remove the toast from the air fryer, then spread a thin layer of the goat cheese mixture over the top of each piece and serve. VARIATION TIP: If you prefer a slightly tangier option, substitute feta for the goat cheese. PER SERVING: Calories: 365; Total Fat: 21g; Saturated Fat: 6g; Protein: 12g; Total Carbohydrates: 33g; Fiber: 1g; Sugar: 3g; Cholesterol: 13mg

Stuffed Red Peppers with Herbed Ricotta and Tomatoes

CHAPTER FOUR

Vegetables Rosemary-Roasted Red Potatoes Roasted Radishes with Sea Salt Garlic Zucchini and Red Peppers Parmesan and Herb Sweet Potatoes Roasted Brussels Sprouts with Orange and Garlic Crispy Lemon Artichoke Hearts Citrus Green Beans with Red Onions Spiced Honey-Walnut Carrots Roasted Grape Tomatoes and Asparagus Stuffed Red Peppers with Herbed Ricotta and Tomatoes Easy Greek Briami (Ratatouille) Parmesan-Thyme Butternut Squash Crispy Garlic Sliced Eggplant Dill-and-Garlic Beets Citrus-Roasted Broccoli Florets

Rosemary-Roasted Red Potatoes Prep Time: 5 minutes Cook Time: 20 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Rosemary is a hearty herb native to the Mediterranean. It pairs equally well with vegetables, fish, and meat. Here we use it to flavor crispy potatoes. Using just a few basic food staples, you can have this classic side dish ready for dinner in just 20 minutes. 1 pound red potatoes, quartered ¼ cup olive oil ½ teaspoon kosher salt ¼ teaspoon black pepper 1 garlic clove, minced 4 rosemary sprigs

1. Preheat the air fryer to 360°F. 2. In a large bowl, toss the potatoes with the olive oil, salt, pepper, and garlic until well coated. 3. Pour the potatoes into the air fryer basket and top with the sprigs of rosemary. 4. Roast for 10 minutes, then stir or toss the potatoes and roast for 10 minutes more. 5. Remove the rosemary sprigs and serve the potatoes. Season with additional salt and pepper, if needed. INGREDIENT TIP: If you do not have fresh rosemary available, you can also use dried. Simply add ½ teaspoon dried rosemary to the bowl and toss alongside the other ingredients before cooking. PER SERVING: Calories: 133; Total Fat: 9g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 12g; Fiber: 1g; Sugar: 1g; Cholesterol: 0mg

Roasted Radishes with Sea Salt Prep Time: 5 minutes Cook Time: 18 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Let me be the first to tell you that radishes are the new cauliflower. These brightly colored, crunchy root vegetables have been a mainstay in salads and crudité plates for years. But when you roast them in olive oil and salt, their color and flavor mellow a bit and they seem like a whole different vegetable. A great addition to any meal, this air fryer version crisps the radishes on the outside and leaves them soft on the inside. Try them as a lighter replacement for roasted potatoes. 1 pound radishes, ends trimmed if needed 2 tablespoons olive oil ½ teaspoon sea salt

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the radishes with olive oil and sea salt. 3. Pour the radishes into the air fryer and cook for 10 minutes. Stir or turn the radishes over and cook for 8 minutes more, then serve. PER SERVING: Calories: 78; Total Fat: 9g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 4g; Fiber: 2g; Sugar: 2g; Cholesterol: 0mg

Garlic Zucchini and Red Peppers Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F ROAST, FAST & FRESH, GLUTEN-FREE, VEGAN

Fresh garden zucchini and sweet red peppers are a pleasant reminder of long late-summer days. Roasted in air fryer, this side dish brings a summery sweetness to your table. It can be served over rice as vegetarian entrée or served as a complement to almost any entrée. 2 medium zucchini, cubed 1 red bell pepper, diced 2 garlic cloves, sliced 2 tablespoons olive oil ½ teaspoon salt

1. Preheat the air fryer to 380°F. 2. In a large bowl, mix together the zucchini, bell pepper, and garlic with the olive oil and salt. 3. Pour the mixture into the air fryer basket, and roast for 7 minutes. Shake or stir, then roast for 7 to 8 minutes more. PER SERVING: Calories: 60; Total Fat: 5g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 2g; Cholesterol: 0mg

Parmesan and Herb Sweet Potatoes Prep Time: 10 minutes Cook Time 18 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE

Sweet potatoes are a tasty alternative to traditional potatoes. They are not only filling and nutritious but have more fiber and less starch than a white potato. Still, it’s their delicious sweet flavor that sets them apart. This recipe sets that natural sweetness against salty and herbaceous flavors to bring out their savory side. 2 large sweet potatoes, peeled and cubed ¼ cup olive oil 1 teaspoon dried rosemary ½ teaspoon salt 2 tablespoons shredded Parmesan

1. Preheat the air fryer to 360°F. 2. In a large bowl, toss the sweet potatoes with the olive oil, rosemary, and salt. 3. Pour the potatoes into the air fryer basket and roast for 10 minutes, then stir the potatoes and sprinkle the Parmesan over the top. Continue roasting for 8 minutes more. 4. Serve hot and enjoy. PER SERVING: Calories: 186; Total Fat: 14g; Saturated Fat: 2g; Protein: 2g; Total Carbohydrates: 13g; Fiber: 2g; Sugar: 3g; Cholesterol: 2mg

Roasted Brussels Sprouts with Orange and Garlic Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

There was a time when everyone seemed to despise Brussels sprouts. It seems now tastes have changed and there isn’t a Thanksgiving spread that doesn’t include them. They’re settling into the norm. This preparation is exceedingly simple, which makes it a great addition to any weeknight meal. 1 pound Brussels sprouts, quartered 2 garlic cloves, minced 2 tablespoons olive oil ½ teaspoon salt 1 orange, cut into rings

1. Preheat the air fryer to 360°F. 2. In a large bowl, toss the quartered Brussels sprouts with the garlic, olive oil, and salt until well coated. 3. Pour the Brussels sprouts into the air fryer, lay the orange slices on top of them, and roast for 10 minutes. 4. Remove from the air fryer and set the orange slices aside. Toss the Brussels sprouts before serving. INGREDIENT TIP: While the pulp of the orange is sweet, the pith and rind can be bitter, so these slices are used just for adding flavor while cooking and are not to be eaten. PER SERVING: Calories: 111; Total Fat: 7g; Saturated Fat: 1g; Protein: 4g; Total Carbohydrates: 11g; Fiber: 4g; Sugar: 3g; Cholesterol: 0mg

Crispy Lemon Artichoke Hearts Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F FRY, FAST AND FRESH, VEGETARIAN

The artichoke is originally from the Mediterranean and is the bud of the artichoke flower. The flesh on the outer leaves, the delicate inner leaves, and the tender artichoke heart are all edible. You can purchase artichoke hearts in water or already marinated, and they are delicious on salad, pizza, or—as in this dish—lightly breaded and air fried. 1 (15-ounce) can artichoke hearts in water, drained 1 egg 1 tablespoon water ¼ cup whole wheat bread crumbs ¼ teaspoon salt ¼ teaspoon paprika ½ lemon

1. Preheat the air fryer to 380°F. 2. In a medium shallow bowl, beat together the egg and water until frothy. 3. In a separate medium shallow bowl, mix together the bread crumbs, salt, and paprika. 4. Dip each artichoke heart into the egg mixture, then into the bread crumb mixture, coating the outside with the crumbs. Place the artichokes hearts in a single layer of the air fryer basket. 5. Fry the artichoke hearts for 15 minutes. 6. Remove the artichokes from the air fryer, and squeeze fresh lemon juice over the top before serving. PER SERVING: Calories: 91; Total Fat: 2g; Saturated Fat: 1g; Protein: 5g; Total Carbohydrates: 16g; Fiber: 8g; Sugar: 1g; Cholesterol: 47mg

Citrus Green Beans with Red Onions Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Brightly colored, crisp green beans are a great side to any meal. With a splash of lemon and the sweet bite of red onion, this fun play on a classic side dish is full of flavor and texture. 1 pound fresh green beans, trimmed ½ red onion, sliced 2 tablespoons olive oil ½ teaspoon salt ¼ teaspoon black pepper 1 tablespoon lemon juice Lemon wedges, for serving

1. Preheat the air fryer to 360°F. In a large bowl, toss the green beans, onion, olive oil, salt, pepper, and lemon juice until combined. 2. Pour the mixture into the air fryer and roast for 5 minutes. Stir well and roast for 5 minutes more. 3. Serve with lemon wedges. INGREDIENT TIP: Frozen whole green beans can be used for this recipe. If using frozen, add an additional 2 minutes to the cook time. PER SERVING: Calories: 67; Total Fat: 5g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 6g; Fiber: 2g; Sugar: 3g; Cholesterol: 0mg

Spiced Honey-Walnut Carrots Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

This side dish takes roasted carrots to the next level. The warm spice of the cinnamon and the sweetness of the honey complement earthiness of the carrots and the crunch of the walnuts. It is great over an herbed rice pilaf or alongside your favorite entrée. 1 pound baby carrots 2 tablespoons olive oil ¼ cup raw honey ¼ teaspoon ground cinnamon ¼ cup black walnuts, chopped

1. Preheat the air fryer to 360°F. 2. In a large bowl, toss the baby carrots with olive oil, honey, and cinnamon until well coated. 3. Pour into the air fryer and roast for 6 minutes. Shake the basket, sprinkle the walnuts on top, and roast for 6 minutes more. 4. Remove the carrots from the air fryer and serve. PER SERVING: Calories: 146; Total Fat: 8g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 20g; Fiber: 3g; Sugar: 15g; Cholesterol: 0mg

Roasted Grape Tomatoes and Asparagus Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

The nutty and herbaceous flavors of asparagus are wonderful paired with the brightness of the tomatoes in this delicious side that combines two beloved vegetables. Try this topped with a bit of crumbled feta. 2 cups grape tomatoes 1 bunch asparagus, trimmed 2 tablespoons olive oil 3 garlic cloves, minced ½ teaspoon kosher salt

1. Preheat the air fryer to 380ºF. 2. In a large bowl, combine all of the ingredients, tossing until the vegetables are well coated with oil. 3. Pour the vegetable mixture into the air fryer basket and spread into a single layer, then roast for 12 minutes. PER SERVING: Calories: 57; Total Fat: 5g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 2g; Cholesterol: 0mg

Stuffed Red Peppers with Herbed Ricotta and Tomatoes Prep Time: 10 minutes Cook Time: 20 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE

Red bell peppers taste great whether they are raw, sautéed, or roasted. They are also packed with fiber, vitamin A, and an abundance of vitamin C. In this recipe, red peppers make a colorful, edible vessel for nutty brown rice, fresh herbs, and tomatoes. Enjoy this as a vegetarian entrée or a side dish. 2 red bell peppers 1 cup cooked brown rice 2 Roma tomatoes, diced 1 garlic clove, minced ¼ teaspoon salt ¼ teaspoon black pepper 4 ounces ricotta 3 tablespoons fresh basil, chopped 3 tablespoons fresh oregano, chopped ¼ cup shredded Parmesan, for topping

1. Preheat the air fryer to 360°F. 2. Cut the bell peppers in half and remove the seeds and stem. 3. In a medium bowl, combine the brown rice, tomatoes, garlic, salt, and pepper. 4. Distribute the rice filling evenly among the four bell pepper halves. 5. In a small bowl, combine the ricotta, basil, and oregano. Put the herbed cheese over the top of the rice mixture in each bell pepper. 6. Place the bell peppers into the air fryer and roast for 20 minutes. 7. Remove and serve with shredded Parmesan on top. INGREDIENT TIP: Turn this into a simple appetizer by using mini sweet peppers instead of whole bell peppers.

PER SERVING: Calories: 156; Total Fat: 6g; Saturated Fat: 3g; Protein: 8g; Total Carbohydrates: 19g; Fiber: 3g; Sugar: 4g; Cholesterol: 18mg

Easy Greek Briami (Ratatouille) Prep Time: 15 minutes Cook Time: 40 minutes

SERVES 6, AIR FRYER TEMPERATURE: 320°F ROAST, GLUTEN-FREE, VEGAN

Packed with an assortment of healthy and flavorful vegetables, herbs, and olive oil, this Greek version of ratatouille is a family favorite. The air fryer cuts down on the cook time, allowing you to get this classic comfort food on the table in less than an hour. If you like, crumble a little feta over the top and serve with crusty bread. 2 russet potatoes, cubed ½ cup Roma tomatoes, cubed 1 eggplant, cubed 1 zucchini, cubed 1 red onion, chopped 1 red bell pepper, chopped 2 garlic cloves, minced 1 teaspoon dried mint 1 teaspoon dried parsley 1 teaspoon dried oregano ½ teaspoon salt ½ teaspoon black pepper ¼ teaspoon red pepper flakes ⅓ cup olive oil 1 (8-ounce) can tomato paste ¼ cup vegetable broth ¼ cup water

1. Preheat the air fryer to 320°F. 2. In a large bowl, combine the potatoes, tomatoes, eggplant, zucchini, onion, bell pepper, garlic, mint, parsley, oregano, salt, black pepper, and red pepper flakes. 3. In a small bowl, mix together the olive oil, tomato paste, broth, and water.

4. Pour the oil-and-tomato-paste mixture over the vegetables and toss until everything is coated. 5. Pour the coated vegetables into the air fryer basket in an even layer and roast for 20 minutes. After 20 minutes, stir well and spread out again. Roast for an additional 10 minutes, then repeat the process and cook for another 10 minutes. VARIATION TIP: This is an “everything but the kitchen sink” dish. In many Mediterranean homes the ingredients are not strictly measured. Feel free to swap out any vegetables for others that you prefer or have on hand. Use either fresh or dried herbs depending upon what is available to you. PER SERVING: Calories: 280; Total Fat: 13g; Saturated Fat: 2g; Protein: 6g; Total Carbohydrates: 40g; Fiber: 7g; Sugar: 12g; Cholesterol: 0mg

Parmesan-Thyme Butternut Squash Prep Time: 15 minutes Cook Time: 20 minutes

Servings: 4, AIR FRYER TEMPERATURE: 360°F ROAST, GLUTEN-FREE

Butternut squash is a low-calorie, high-fiber vegetable that is full of antioxidants, minerals, and vitamins—especially vitamin A. It may also help reduce the risk of heart disease. It is comparable to sweet potatoes in sweetness and pumpkin in texture. In this simple savory recipe, its unique flavor shines. Serve it as a side dish with chicken or fish. 2 ½ cups butternut squash, cubed into 1-inch pieces (approximately 1 medium) 2 tablespoons olive oil ¼ teaspoon salt ¼ teaspoon garlic powder ¼ teaspoon black pepper 1 tablespoon fresh thyme ¼ cup grated Parmesan

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the cubed squash with the olive oil, salt, garlic powder, pepper, and thyme until the squash is well coated. 3. Pour this mixture into the air fryer basket, and roast for 10 minutes. Stir and roast another 8 to 10 minutes more. 4. Remove the squash from the air fryer and toss with freshly grated Parmesan before serving. PER SERVING: Calories: 127; Total Fat: 9g; Saturated Fat: 2g; Protein: 3g; Total Carbohydrates: 11g; Fiber: 2g; Sugar: 2g; Cholesterol: 5mg

Crispy Garlic Sliced Eggplant Prep Time: 5 minutes Cook Time: 25 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F FRY, FAST AND FRESH, VEGETARIAN

Whether it’s stewed, roasted, pickled, fried, stuffed, used in dips, or the centerpiece of a casserole, eggplant has a special place in Mediterranean cuisine. This breaded air fried preparation turns out crispy on the outside and silky on the inside. Serve these as a side with yogurt sauce or marinara for dipping. Alternatively, serve them over pasta with a bit of sauce spooned over the top and a sprinkle of cheese for a full meal. 1 egg 1 tablespoon water ½ cup whole wheat bread crumbs 1 teaspoon garlic powder ½ teaspoon dried oregano ½ teaspoon salt ½ teaspoon paprika 1 medium eggplant, sliced into ¼-inch-thick rounds 1 tablespoon olive oil

1. Preheat the air fryer to 360°F. 2. In a medium shallow bowl, beat together the egg and water until frothy. 3. In a separate medium shallow bowl, mix together bread crumbs, garlic powder, oregano, salt, and paprika. 4. Dip each eggplant slice into the egg mixture, then into the bread crumb mixture, coating the outside with crumbs. Place the slices in a single layer in the bottom of the air fryer basket. 5. Drizzle the tops of the eggplant slices with the olive oil, then fry for 15 minutes. Turn each slice and cook for an additional 10 minutes. PER SERVING: Calories: 137; Total Fat: 5g; Saturated Fat: 1g; Protein: 5g; Total Carbohydrates: 19g; Fiber: 5g; Sugar: 6g; Cholesterol: 41mg

Dill-and-Garlic Beets Prep Time: 10 minutes Cook Time: 30 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, GLUTEN-FREE, VEGAN

Whether they are deep red, pink, or golden, beets are a wonderful source of fiber and nutrients. A simple roasting method gives these a great texture, and the dill and garlic add a bright flavor you’ll love. Serve them warm as a side dish or cooled to room temperature on a salad. 4 beets, cleaned, peeled, and sliced 1 garlic clove, minced 2 tablespoons chopped fresh dill ¼ teaspoon salt ¼ teaspoon black pepper 3 tablespoons olive oil

1. Preheat the air fryer to 380°F. 2. In a large bowl, mix together all of the ingredients so the beets are well coated with the oil. 3. Pour the beet mixture into the air fryer basket, and roast for 15 minutes before stirring, then continue roasting for 15 minutes more. INGREDIENT TIP: When peeling and slicing beets, wear kitchen gloves. Red beets will dye the skin, but so will yellow beets. Relatedly, you can also sometimes find preroasted beets at the grocery store, which cuts down on prep time as well as helps keep your hands clean. PER SERVING: Calories: 126; Total Fat: 10g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 8g; Fiber: 2g; Sugar: 6g; Cholesterol: 0mg

Citrus-Roasted Broccoli Florets Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Broccoli is the standby vegetable in many homes—and for good reason. Broccoli is high in fiber, iron, vitamin C, and plant-based protein. Unfortunately, it is often served in unappetizing ways, blandly oversteamed or drowned in cheese or cream sauce. This recipe lets the vegetable shine by adding a touch of citrusy sweetness, so you can enjoy its flavor and the health benefits. 4 cups broccoli florets (approximately 1 large head) 2 tablespoons olive oil ½ teaspoon salt ½ cup orange juice 1 tablespoon raw honey Orange wedges, for serving (optional)

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the broccoli, olive oil, salt, orange juice, and honey. Toss the broccoli in the liquid until well coated. 3. Pour the broccoli mixture into the air fryer basket and cook for 6 minutes. Stir and cook for 6 minutes more. 4. Serve alone or with orange wedges for additional citrus flavor, if desired. INGREDIENT TIP: This recipe can be made with 1 (10-ounce) bag of frozen broccoli. Simply add an additional 2 minutes to the cook time for best results. PER SERVING: Calories: 80; Total Fat: 5g; Saturated Fat: 1g; Protein: 2g; Total Carbohydrates: 9g; Fiber: 2g; Sugar: 6g; Cholesterol: 0mg

Spicy Lentil Patties

CHAPTER FIVE

Grains and Legumes Sweet Potato Black Bean Burgers Spicy Lentil Patties Red Lentil and Goat Cheese Stuffed Tomatoes Herbed Green Lentil Rice Balls Roasted White Beans with Peppers Greek Baked Beans Baked Mushroom-Barley Pilaf Moroccan-Style Rice and Chickpea Bake Buckwheat Bake with Root Vegetables Savory Gigandes Plaki (Baked Giant White Beans) Mediterranean Creamed Green Peas Baked Farro Risotto with Sage

Sweet Potato Black Bean Burgers Prep Time: 10 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

Black bean burgers are one of the most popular substitutions for the classic hamburger. This recipe, however, is not your typical boring bean burger. You’ll be delighted by pops of bright flavor from the simple Greek seasoning blend and fresh lemon juice that complement the black bean base. 1 (15-ounce) can black beans, drained and rinsed 1 cup mashed sweet potato ½ teaspoon dried oregano ¼ teaspoon dried thyme ¼ teaspoon dried marjoram 1 garlic clove, minced ¼ teaspoon salt ¼ teaspoon black pepper 1 tablespoon lemon juice 1 cup cooked brown rice ¼ to ½ cup whole wheat bread crumbs 1 tablespoon olive oil For serving: Whole wheat buns or whole wheat pitas Plain Greek yogurt Avocado Lettuce Tomato Red onion

1. Preheat the air fryer to 380°F. 2. In a large bowl, use the back of a fork to mash the black beans until there are no large pieces left. 3. Add the mashed sweet potato, oregano, thyme, marjoram, garlic, salt, pepper, and lemon juice, and mix until well combined.

4. Stir in the cooked rice. 5. Add in ¼ cup of the whole wheat bread crumbs and stir. Check to see if the mixture is dry enough to form patties. If it seems too wet and loose, add an additional ¼ cup bread crumbs and stir. 6. Form the dough into 4 patties. Place them into the air fryer basket in a single layer, making sure that they don’t touch each other. 7. Brush half of the olive oil onto the patties and bake for 5 minutes. 8. Flip the patties over, brush the other side with the remaining oil, and bake for an additional 4 to 5 minutes. 9. Serve on toasted whole wheat buns or whole wheat pitas with a spoonful of yogurt and avocado, lettuce, tomato, and red onion as desired. PER SERVING (JUST THE PATTIES): Calories: 263; Total Fat: 5g; Saturated Fat: 1g; Protein: 9g; Total Carbohydrates: 47g; Fiber: 8g; Sugar: 4g; Cholesterol: 0mg

Spicy Lentil Patties Prep Time: 15 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

Lentils are one of the most versatile foods in the Mediterranean diet. They are also affordable and incredibly nutritious. High in protein and fiber, they make a terrific plant-based meat substitute. This recipe showcases how well they take on the flavors of seasonings while offering the soft and toothsome texture ideal for a “burger.” 1 cup cooked brown lentils ¼ cup fresh parsley leaves ½ cup shredded carrots ¼ red onion, minced ¼ red bell pepper, minced 1 jalapeño, seeded and minced 2 garlic cloves, minced 1 egg 2 tablespoons lemon juice 2 tablespoons olive oil, divided ½ teaspoon onion powder ½ teaspoon smoked paprika ½ teaspoon dried oregano ¼ teaspoon salt ¼ teaspoon black pepper ½ cup whole wheat bread crumbs For serving: Whole wheat buns or whole wheat pitas Plain Greek yogurt Tomato Lettuce Red Onion

1. Preheat the air fryer to 380°F.

2. In a food processor, pulse the lentils and parsley mostly smooth. (You will want some bits of lentils in the mixture.) 3. Pour the lentils into a large bowl, and combine with the carrots, onion, bell pepper, jalapeño, garlic, egg, lemon juice, and 1 tablespoon olive oil. 4. Add the onion powder, paprika, oregano, salt, pepper, and bread crumbs. Stir everything together until the seasonings and bread crumbs are well distributed. 5. Form the dough into 4 patties. Place them into the air fryer basket in a single layer, making sure that they don’t touch each other. Brush the remaining 1 tablespoon of olive oil over the patties. 6. Bake for 5 minutes. Flip the patties over and bake for an additional 5 minutes. 7. Serve on toasted whole wheat buns or whole wheat pitas with a spoonful of yogurt and lettuce, tomato, and red onion as desired. COOKING TIP: If the mixture feels too wet and sticky, you can add additional whole wheat bread crumbs or almond flour to thicken the dough. PER SERVING (JUST THE PATTIES): Calories: 206; Total Fat: 9g; Saturated Fat: 1g; Protein: 8g; Total Carbohydrates: 25g; Fiber: 6g; Sugar: 3g; Cholesterol: 41mg

Red Lentil and Goat Cheese Stuffed Tomatoes Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE

Looking for new ways to add garden-fresh tomatoes to your meals? Look no further. In this recipe, juicy tomatoes are stuffed with nutritious lentils and creamy goat cheese. Serve these with a side of fluffy quinoa or brown rice for a fresh and hearty plant-based meal. 4 tomatoes ½ cup cooked red lentils 1 garlic clove, minced 1 tablespoon minced red onion 4 basil leaves, minced ¼ teaspoon salt ¼ teaspoon black pepper 4 ounces goat cheese 2 tablespoons shredded Parmesan cheese

1. Preheat the air fryer to 380°F. 2. Slice the top off of each tomato. 3. Using a knife and spoon, cut and scoop out half of the flesh inside of the tomato. Place it into a medium bowl. 4. To the bowl with the tomato, add the cooked lentils, garlic, onion, basil, salt, pepper, and goat cheese. Stir until well combined. 5. Spoon the filling into the scooped-out cavity of each of the tomatoes, then top each one with ½ tablespoon of shredded Parmesan cheese. 6. Place the tomatoes in a single layer in the air fryer basket and bake for 15 minutes. COOKING TIP: You may be able to find precooked lentils at your grocery store. If not, they’re easy to prepare on the stove. Place ½ cup lentils and 1 cup water into

small saucepan and bring to a boil. Reduce the heat to medium, and simmer for 20 minutes uncovered, stirring every 5 minutes. Drain any excess liquid before using in this recipe. PER SERVING: Calories: 138; Total Fat: 7g; Saturated Fat: 5g; Protein: 9g; Total Carbohydrates: 11g; Fiber: 4g; Sugar: 4g; Cholesterol: 15mg

Herbed Green Lentil Rice Balls Prep Time: 5 minutes Cook Time: 11 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F FRY, FAST AND FRESH, GLUTEN-FREE, VEGAN

Rice balls are a great way to use leftover rice. In Italy, rice balls are a traditional appetizer known as arancini, but they are often overstuffed with cheese and deep-fried. This version uses Greek flavors for a new spin. With lentils, fresh herbs, lemon, and garlic, these bite-size treats have the same crispy exterior and soft interior of the traditional Italian version, but without the unhealthy amount of fat. Serve these on their own, with marinara sauce or garlic-yogurt sauce for dipping, or as a vegan version of meatballs. ½ cup cooked green lentils 2 garlic cloves, minced ¼ white onion, minced ¼ cup parsley leaves 5 basil leaves 1 cup cooked brown rice 1 tablespoon lemon juice 1 tablespoon olive oil ½ teaspoon salt

1. Preheat the air fryer to 380°F. 2. In a food processor, pulse the cooked lentils with the garlic, onion, parsley, and basil until mostly smooth. (You will want some bits of lentils in the mixture.) 3. Pour the lentil mixture into a large bowl, and stir in brown rice, lemon juice, olive oil, and salt. Stir until well combined. 4. Form the rice mixture into 1-inch balls. Place the rice balls in a single layer in the air fryer basket, making sure that they don’t touch each other.

5. Fry for 6 minutes. Turn the rice balls and then fry for an additional 4 to 5 minutes, or until browned on all sides. VARIATION TIP: Brown, green, and red lentils are flatter than other varieties and cook in 20 to 30 minutes. They soften more than other types and are ideal for soups, stuffing peppers, or any recipe where a softer lentil is preferred. Black lentils, on the other hand, have a deeper flavor and rounder shape. They require twice as long to cook, if you prefer a softer texture. PER SERVING: Calories: 80; Total Fat: 3g; Saturated Fat: 0g; Protein: 2g; Total Carbohydrates: 12g; Fiber: 2g; Sugar: 1g; Cholesterol: 0mg

Roasted White Beans with Peppers Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

I highly recommend keeping a couple of cans of white beans in the pantry at all times. Their creamy texture and mellow flavor pair extremely well with Mediterranean flavors, and when you’re in the mood for a warming comfort food that doesn’t cause you to stray from your healthy eating plan, this dish fits the bill. Olive oil cooking spray 2 (15-ounce) cans white beans, or cannellini beans, drained and rinsed 1 red bell pepper, diced ½ red onion, diced 3 garlic cloves, minced 1 tablespoon olive oil ¼ to ½ teaspoon salt ½ teaspoon black pepper 1 rosemary sprig 1 bay leaf

1. Preheat the air fryer to 360°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large bowl, combine the beans, bell pepper, onion, garlic, olive oil, salt, and pepper. 3. Pour the bean mixture into the prepared casserole dish, place the rosemary and bay leaf on top, and then place the casserole dish into the air fryer. 4. Roast for 15 minutes. 5. Remove the rosemary and bay leaves, then stir well before serving.

PER SERVING: Calories: 196; Total Fat: 5g; Saturated Fat: 0g; Protein: 10g; Total Carbohydrates: 30g; Fiber: 1g; Sugar: 2g; Cholesterol: 0mg

Greek Baked Beans Prep Time: 5 minutes Cook Time: 30 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, GLUTEN-FREE, VEGETARIAN

Baked beans are a traditional summer barbecue food, but this version with a Greek twist introduces a whole new world of flavor. The blend of dill, garlic, and a uniquely sweetened tomato sauce with beans will wow your taste buds and become a new favorite side to your favorite grilled kebab. Olive oil cooking spray 1 (15-ounce) can cannellini beans, drained and rinsed 1 (15-ounce) can great northern beans, drained and rinsed ½ yellow onion, diced 1 (8-ounce) can tomato sauce 1½ tablespoons raw honey ¼ cup olive oil 2 garlic cloves, minced 2 tablespoons chopped fresh dill ½ teaspoon salt ½ teaspoon black pepper 1 bay leaf 1 tablespoon balsamic vinegar 2 ounces feta cheese, crumbled, for serving

1. Preheat the air fryer to 360°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large bowl, combine all ingredients except the feta cheese and stir until well combined. 3. Pour the bean mixture into the prepared casserole dish. 4. Bake in the air fryer for 30 minutes. 5. Remove from the air fryer and remove and discard the bay leaf. Sprinkle

crumbled feta over the top before serving. INGREDIENT TIP: You can substitute lupini beans or corona beans for the cannellini or great northern beans in equal amounts, if available or preferred. PER SERVING: Calories: 397; Total Fat: 18g; Saturated Fat: 4g; Protein: 14g; Total Carbohydrates: 48g; Fiber: 16g; Sugar: 11g; Cholesterol: 13mg

Baked Mushroom-Barley Pilaf Prep Time: 5 minutes Cook Time: 37 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, VEGAN

Everyday pearl barley and ordinary button mushrooms become a showstopper when combined in this delightful earthy and rich side dish. It cooks in your air fryer in half the time it takes to cook in the oven. Olive oil cooking spray 2 tablespoons olive oil 8 ounces button mushrooms, diced ½ yellow onion, diced 2 garlic cloves, minced 1 cup pearl barley 2 cups vegetable broth 1 tablespoon fresh thyme, chopped ½ teaspoon salt ¼ teaspoon smoked paprika Fresh parsley, for garnish

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large skillet, heat the olive oil over medium heat. Add the mushrooms and onion and cook, stirring occasionally, for 5 minutes, or until the mushrooms begin to brown. 3. Add the garlic and cook for an additional 2 minutes. Transfer the vegetables to a large bowl. 4. Add the barley, broth, thyme, salt, and paprika. 5. Pour the barley-and-vegetable mixture into the prepared casserole dish, and place the dish into the air fryer. Bake for 15 minutes.

6. Stir the barley mixture. Reduce the heat to 360°F, then return the barley to the air fryer and bake for 15 minutes more. 7. Remove from the air fryer and let sit for 5 minutes before fluffing with a fork and topping with fresh parsley. PER SERVING: Calories: 263; Total Fat: 8g; Saturated Fat: 1g; Protein: 7g; Total Carbohydrates: 44g; Fiber: 9g; Sugar: 3g; Cholesterol: 0mg

Moroccan-Style Rice and Chickpea Bake Prep Time: 10 minutes Cook Time: 45 minutes

SERVES 6, TEMPERATURE: 380°F BAKE, GLUTEN-FREE

Chickpeas are originally from in the Middle East and have been a popular food throughout the Mediterranean region for centuries. Chickpeas, like lentils, have notable health benefits. They are high in fiber, can help lower cholesterol, and are an excellent source of plant-based protein. With warming spices, this comforting dish can easily stand alone or be served alongside your favorite lean protein. Olive oil cooking spray 1 cup long-grain brown rice 2 ¼ cups chicken stock 1 (15.5-ounce) can chickpeas, drained and rinsed ½ cup diced carrot ½ cup green peas 1 teaspoon ground cumin ½ teaspoon ground turmeric ½ teaspoon ground ginger ½ teaspoon onion powder ½ teaspoon salt ¼ teaspoon ground cinnamon ¼ teaspoon garlic powder ¼ teaspoon black pepper Fresh parsley, for garnish

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In the casserole dish, combine the rice, stock, chickpeas, carrot, peas, cumin, turmeric, ginger, onion powder, salt, cinnamon, garlic powder,

and black pepper. Stir well to combine. 3. Cover loosely with aluminum foil. 4. Place the covered casserole dish into the air fryer and bake for 20 minutes. Remove from the air fryer and stir well. 5. Place the casserole back into the air fryer, uncovered, and bake for 25 minutes more. 6. Fluff with a spoon and sprinkle with fresh chopped parsley before serving. PER SERVING: Calories: 204; Total Fat: 2g; Saturated Fat: 0g; Protein: 7g; Total Carbohydrates: 40g; Fiber: 5g; Sugar: 4g; Cholesterol: 0mg

Buckwheat Bake with Root Vegetables Prep Time: 15 minutes Cook Time: 30 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F BAKE, GLUTEN-FREE, VEGAN

Buckwheat, you may be surprised to learn, is not a wheat product. It is, therefore, suitable for those on gluten-free diets. Usually buckwheat is served for breakfast and is sweetened in some way, but here it complements a variety of vegetables in a savory dish that is hearty and satisfying. If you have been a traditional “meat and potatoes” family, you’ll find this is a great meal to help you make the transition to the Mediterranean style of eating. Olive oil cooking spray 2 large potatoes, cubed 2 carrots, sliced 1 small rutabaga, cubed 2 celery stalks, chopped ½ teaspoon smoked paprika ¼ cup plus 1 tablespoon olive oil, divided 2 rosemary sprigs 1 cup buckwheat groats 2 cups vegetable broth 2 garlic cloves, minced ½ yellow onion, chopped 1 teaspoon salt

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large bowl, toss the potatoes, carrots, rutabaga, and celery with the paprika and ¼ cup olive oil. 3. Pour the vegetable mixture into the prepared casserole dish and top with the rosemary sprigs. Place the casserole dish into the air fryer and

bake for 15 minutes. 4. While the vegetables are cooking, rinse and drain the buckwheat groats. 5. In a medium saucepan over medium-high heat, combine the groats, vegetable broth, garlic, onion, and salt with the remaining 1 tablespoon olive oil. Bring the mixture to a boil, then reduce the heat to low, cover, and cook for 10 to 12 minutes. 6. Remove the casserole dish from the air fryer. Remove the rosemary sprigs and discard. Pour the cooked buckwheat into the dish with the vegetables and stir to combine. Cover with aluminum foil and bake for an additional 15 minutes. 7. Stir before serving. INGREDIENT TIP: If you do not care for rutabaga or have any on hand, you can substitute an equal amount of turnip or parsnip, or increase the amount of potato. PER SERVING: Calories: 344; Total Fat: 13g; Saturated Fat: 2g; Protein: 8g; Total Carbohydrates: 50g; Fiber: 8g; Sugar: 4g; Cholesterol: 0mg

Savory Gigantes Plaki (Baked Giant White Beans) Prep Time: 5 minutes Cook Time: 30 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, GLUTEN-FREE, VEGAN

This simple and traditional Greek dish is both healthy and hearty. It is delicious served on it its own and also great on toasted bread. Olive oil cooking spray 1 (15-ounce) can cooked butter beans, drained and rinsed 1 cup diced fresh tomatoes ½ tablespoon tomato paste 2 garlic cloves, minced ½ yellow onion, diced ½ teaspoon salt ¼ cup olive oil ¼ cup fresh parsley, chopped

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large bowl, combine the butter beans, tomatoes, tomato paste, garlic, onion, salt, and olive oil, mixing until all ingredients are combined. 3. Pour the mixture into the prepared casserole dish and top with the chopped parsley. 4. Bake in the air fryer for 15 minutes. Stir well, then return to the air fryer and bake for 15 minutes more. COOKING TIP: If you are unable to find canned butter beans, simply soak dry beans in water overnight, then drain and mix with the other ingredients. Add 10 minutes to the cook time.

PER SERVING: Calories: 212; Total Fat: 14g; Saturated Fat: 2g; Protein: 5g; Total Carbohydrates: 17g; Fiber: 1g; Sugar: 2g; Cholesterol: 0mg

Mediterranean Creamed Green Peas Prep Time: 5 minutes Cook Time: 25 minutes

SERVES 8, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE

Fresh green peas are a wonderful treat. If you can find them in the springtime, be sure to buy some. With that said, frozen peas also taste wonderful, retain the high nutritional value of fresh peas, are affordable, and are readily available year-round. This unique creamed pea recipe combines peas and cauliflower with classic Mediterranean herbs to make a delicious side dish that pairs well with chicken, fish, or shrimp. 1 cup cauliflower florets, fresh or frozen ½ white onion, roughly chopped 2 tablespoons olive oil ½ cup unsweetened almond milk 3 cups green peas, fresh or frozen 3 garlic cloves, minced 2 tablespoons fresh thyme leaves, chopped 1 teaspoon fresh rosemary leaves, chopped ½ teaspoon salt ½ teaspoon black pepper Shredded Parmesan cheese, for garnish Fresh parsley, for garnish

1. Preheat the air fryer to 380°F. 2. In a large bowl, combine the cauliflower florets and onion with the olive oil and toss well to coat. 3. Put the cauliflower-and-onion mixture into the air fryer basket in an even layer and bake for 15 minutes. 4. Transfer the cauliflower and onion to a food processor. Add the almond milk and pulse until smooth. 5. In a medium saucepan, combine the cauliflower puree, peas, garlic, thyme, rosemary, salt, and pepper and mix well. Cook over medium

heat for an additional 10 minutes, stirring regularly. 6. Serve with a sprinkle of Parmesan cheese and chopped fresh parsley. INGREDIENT TIP: If using fresh peas or cauliflower, reduce the cooking time by 5 minutes. PER SERVING: Calories: 87; Total Fat: 4g; Saturated Fat: 1g; Protein: 4g; Total Carbohydrates: 10g; Fiber: 3g; Sugar: 4g; Cholesterol: 0mg

Baked Farro Risotto with Sage Prep Time: 5 minutes Cook Time: 35 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F BAKE

Farro is an ancient grain—perhaps the first cultivated grain—that originated in the Middle East and is used widely in Mediterranean cooking. Of all the whole grains, it tops the charts for nutritional value. Its vast health benefits even exceed those of quinoa. It can be used instead of rice or barley as a side dish or as an addition to salads, or it can be the main attraction. In this creamy risotto-style dish, farro is the star. Once you try it, you’ll agree that this super-grain is the ultimate comfort food of the Mediterranean diet. Olive oil cooking spray 1½ cups uncooked farro 2 ½ cups chicken broth 1 cup tomato sauce 1 yellow onion, diced 3 garlic cloves, minced 1 tablespoon fresh sage, chopped ½ teaspoon salt 2 tablespoons olive oil 1 cup Parmesan cheese, grated, divided

1. Preheat the air fryer to 380°F. Lightly coat the inside of a 5-cup capacity casserole dish with olive oil cooking spray. (The shape of the casserole dish will depend upon the size of the air fryer, but it needs to be able to hold at least 5 cups.) 2. In a large bowl, combine the farro, broth, tomato sauce, onion, garlic, sage, salt, olive oil, and ½ cup of the Parmesan. 3. Pour the farro mixture into the prepared casserole dish and cover with aluminum foil. 4. Bake for 20 minutes, then uncover and stir. Sprinkle the remaining ½

cup Parmesan over the top and bake for 15 minutes more. 5. Stir well before serving. PAIRING TIP: This recipe is versatile and works beautifully when served alongside Classic Chicken Kebab. You can also add Parmesan-Thyme Butternut Squash to the mixture for a heartier version that is ideal as a full meal. PER SERVING: Calories: 284; Total Fat: 10g; Saturated Fat: 3g; Protein: 12g; Total Carbohydrates: 40g; Fiber: 4g; Sugar: 3g; Cholesterol: 14mg

Roasted Whole Red Snapper

CHAPTER SIX

Fish and Seafood Pesto Shrimp with Wild Rice Pilaf Baked Salmon with Tomatoes and Olives Lemon-Pepper Trout Herbed Shrimp Pita Sea Bass with Roasted Root Vegetables Steamed Cod with Garlic and Swiss Chard Greek Fish Pitas Roasted Whole Red Snapper Seasoned Tuna Steaks Honey-Glazed Salmon Balsamic-Garlic Shrimp Salmon Burgers with Creamy Broccoli Slaw Baked Grouper with Tomatoes and Garlic Shrimp Pasta with Basil and Mushrooms

Pesto Shrimp with Wild Rice Pilaf Prep Time: 5 minutes Cook Time: 5 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE

Pesto, a cornerstone of Mediterranean cuisine, is a blended sauce traditionally made with olive oil, fresh basil, garlic, pine nuts, and Parmesan cheese. It can be used on pasta, pizza, vegetables, fish, and meat. In this dish, it brings a lovely, bright flavor to the shrimp, and it’s become one of my favorite ways to serve it. 1 pound medium shrimp, peeled and deveined ¼ cup pesto sauce 1 lemon, sliced 2 cups cooked wild rice pilaf

1. Preheat the air fryer to 360°F. 2. In a medium bowl, toss the shrimp with the pesto sauce until well coated. 3. Place the shrimp in a single layer in the air fryer basket. Put the lemon slices over the shrimp and roast for 5 minutes. 4. Remove the lemons and discard. Serve a quarter of the shrimp over ½ cup wild rice with some favorite steamed vegetables. INGREDIENT TIP: Keep a 1-pound bag of peeled and deveined shrimp in your freezer for nights when you need a quick option for dinner. PER SERVING: Calories: 249; Total Fat: 10g; Saturated Fat: 2g; Protein: 20g; Total Carbohydrates: 20g; Fiber: 2g; Sugar: 1g; Cholesterol: 145mg

Baked Salmon with Tomatoes and Olives Prep Time: 5 minutes Cook Time: 8 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE

This recipe has it all: salty olives, healthy fats, herbaceous dill, and the warmth of cayenne, all balanced by juicy, sweet fresh tomato. Not to mention, it takes less than 15 minutes to prepare. Make this on a weeknight when the time to cook is limited or wow your friends with it at a weekend dinner party. Serve it with a simple salad or rice pilaf to round out the meal. 2 tablespoons olive oil 4 (1½-inch-thick) salmon fillets ½ teaspoon salt ¼ teaspoon cayenne 1 teaspoon chopped fresh dill 2 Roma tomatoes, diced ¼ cup sliced Kalamata olives 4 lemon slices

1. Preheat the air fryer to 380°F. 2. Brush the olive oil on both sides of the salmon fillets, and then season them lightly with salt, cayenne, and dill. 3. Place the fillets in a single layer in the basket of the air fryer, then layer the tomatoes and olives over the top. Top each fillet with a lemon slice. 4. Bake for 8 minutes, or until the salmon has reached an internal temperature of 145°F. PER SERVING: Calories: 241; Total Fat: 15g; Saturated Fat: 2g; Protein: 23g; Total Carbohydrates: 3g; Fiber: 1g; Sugar: 2g; Cholesterol: 62mg

Lemon-Pepper Trout Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Fresh trout is a perfect addition to your meal plan. It has a mild flavor and is the perfect choice to bring out fresh, bright Mediterranean flavors. Trout is abundant in omega-3 fatty acids, antioxidants, and essential vitamins and minerals, all of which have beneficial effects for the heart and the brain. An added bonus is that, even though it shares many similar health benefits with its close relative salmon, trout is typically more affordable. 4 trout fillets 2 tablespoons olive oil ½ teaspoon salt 1 teaspoon black pepper 2 garlic cloves, sliced 1 lemon, sliced, plus additional wedges for serving

1. Preheat the air fryer to 380°F. 2. Brush each fillet with olive oil on both sides and season with salt and pepper. Place the fillets in an even layer in the air fryer basket. 3. Place the sliced garlic over the tops of the trout fillets, then top the garlic with lemon slices and cook for 12 to 15 minutes, or until it has reached an internal temperature of 145°F. 4. Serve with fresh lemon wedges. AIR FRYER HACK: For easier cleanup and to ensure your fish doesn’t stick, line the air fryer basket with aluminum foil before cooking. PER SERVING: Calories: 231; Total Fat: 12g; Saturated Fat: 2g; Protein: 29g; Total Carbohydrates: 1g; Fiber: 0g; Sugar: 0g; Cholesterol: 84mg

Herbed Shrimp Pita Prep Time: 5 minutes Cook Time: 8 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH

This delightful shrimp pocket sandwich is a satisfying choice for lunch or dinner on the go. The shrimp is roasted with herbs, then stashed inside a warm pita and topped with feta, lettuce, tomato, olives, and a splash of lemon juice. 1 pound medium shrimp, peeled and deveined 2 tablespoons olive oil 1 teaspoon dried oregano ½ teaspoon dried thyme ½ teaspoon garlic powder ¼ teaspoon onion powder ½ teaspoon salt ¼ teaspoon black pepper 4 whole wheat pitas 4 ounces feta cheese, crumbled 1 cup shredded lettuce 1 tomato, diced ¼ cup black olives, sliced 1 lemon

1. Preheat the oven to 380°F. 2. In a medium bowl, combine the shrimp with the olive oil, oregano, thyme, garlic powder, onion powder, salt, and black pepper. 3. Pour shrimp in a single layer in the air fryer basket and cook for 6 to 8 minutes, or until cooked through. 4. Remove from the air fryer and divide into warmed pitas with feta, lettuce, tomato, olives, and a squeeze of lemon. PAIRING TIP: This is delicious when served alongside plain Greek yogurt, garlic sauce, or tzatziki.

PER SERVING: Calories: 395; Total Fat: 16g; Saturated Fat: 6g; Protein: 26g; Total Carbohydrates: 40g; Fiber: 5g; Sugar: 3g; Cholesterol: 168mg

Sea Bass with Roasted Root Vegetables Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Sea bass is a fish found across the Mediterranean Sea. It is a light-flavored, flaky fish that is perfect for seasoning with your favorite herbs. In this recipe, sea bass is paired with bite-size roasted root vegetables. The presentation and flavor are restaurant worthy—and all at home in your air fryer in less than 30 minutes. 1 carrot, diced small 1 parsnip, diced small 1 rutabaga, diced small ¼ cup olive oil 2 teaspoons salt, divided 4 sea bass fillets ½ teaspoon onion powder 2 garlic cloves, minced 1 lemon, sliced, plus additional wedges for serving

1. Preheat the air fryer to 380°F. 2. In a small bowl, toss the carrot, parsnip, and rutabaga with olive oil and 1 teaspoon salt. 3. Lightly season the sea bass with the remaining 1 teaspoon of salt and the onion powder, then place it into the air fryer basket in a single layer. 4. Spread the garlic over the top of each fillet, then cover with lemon slices. 5. Pour the prepared vegetables into the basket around and on top of the fish. Roast for 15 minutes. 6. Serve with additional lemon wedges if desired.

PER SERVING: Calories: 299; Total Fat: 16g; Saturated Fat: 3g; Protein: 25g; Total Carbohydrates: 13g; Fiber: 3g; Sugar: 5g; Cholesterol: 53mg

Steamed Cod with Garlic and Swiss Chard Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F STEAM, FAST AND FRESH, GLUTEN-FREE

Cod is high in lean protein and is a heart-healthy choice for any eating plan. Steaming cod in a foil packet allows for a greater infusion of flavor in a shorter amount of time. Making these foil packets couldn’t be easier, and the fish comes out moist and flaky every time. Serve atop brown rice or quinoa. 1 teaspoon salt ½ teaspoon dried oregano ½ teaspoon dried thyme ½ teaspoon garlic powder 4 cod fillets ½ white onion, thinly sliced 2 cups Swiss chard, washed, stemmed, and torn into pieces ¼ cup olive oil 1 lemon, quartered

1. Preheat the air fryer to 380°F. 2. In a small bowl, whisk together the salt, oregano, thyme, and garlic powder. 3. Tear off four pieces of aluminum foil, with each sheet being large enough to envelop one cod fillet and a quarter of the vegetables. 4. Place a cod fillet in the middle of each sheet of foil, then sprinkle on all sides with the spice mixture. 5. In each foil packet, place a quarter of the onion slices and ½ cup Swiss chard, then drizzle 1 tablespoon olive oil and squeeze ¼ lemon over the contents of each foil packet. 6. Fold and seal the sides of the foil packets and then place them into the

air fryer basket. Steam for 12 minutes. 7. Remove from the basket, and carefully open each packet to avoid a steam burn. INGREDIENT TIP: If Swiss chard is not available, you can easily substitute collard greens or kale in equal measurements in this recipe. PER SERVING: Calories: 252; Total Fat: 14g; Saturated Fat: 2g; Protein: 26g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 1g; Cholesterol: 61mg

Greek Fish Pitas Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH

This recipe uses 100 percent Mediterranean flavors, but draws inspiration from a beloved dish in Mexican cuisine: fish tacos. Instead of using tortillas, the recipe hews to Mediterranean ingredients and uses whole wheat pitas, which are stuffed with air fried fresh pollock seasoned with oregano and thyme, plus tomatoes, lettuce, a drizzle of Greek yogurt, and a squeeze of lemon. 1 pound pollock, cut into 1-inch pieces ¼ cup olive oil 1 teaspoon salt ½ teaspoon dried oregano ½ teaspoon dried thyme ½ teaspoon garlic powder ¼ teaspoon cayenne 4 whole wheat pitas 1 cup shredded lettuce 2 Roma tomatoes, diced Nonfat plain Greek yogurt Lemon, quartered

1. Preheat the air fryer to 380°F. 2. In a medium bowl, combine the pollock with olive oil, salt, oregano, thyme, garlic powder, and cayenne. 3. Put the pollock into the air fryer basket and cook for 15 minutes. 4. Serve inside pitas with lettuce, tomato, and Greek yogurt with a lemon wedge on the side. AIR FRYER HACK: To prevent the fish from sticking to the bottom of the air fryer, make sure to spray the air fryer basket with olive oil cooking spray before cooking. You can also line the basket with aluminum foil if preferred.

PER SERVING: Calories: 368; Total Fat: 16g; Saturated Fat: 2g; Protein: 21g; Total Carbohydrates: 38g; Fiber: 6g; Sugar: 2g; Cholesterol: 52mg

Roasted Whole Red Snapper Prep Time: 5 minutes Cook Time: 35 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, GLUTEN-FREE

Roasting a whole fish is a classic Mediterranean preparation for seafood. If this is something that appeals to you, reach for a whole red snapper, which has a sweet and nutty flavor. Season the skin with spices and stuff the cavity with garlic and fresh herbs. In less than 45 minutes you’ll have an impressive and delicious main dish for your weekend dinner party. Serve it with rice pilaf or quinoa and your favorite vegetable side dish. 1 teaspoon salt ½ teaspoon black pepper ½ teaspoon ground cumin ¼ teaspoon cayenne 1 (1- to 1½-pound) whole red snapper, cleaned and patted dry 2 tablespoons olive oil 2 garlic cloves, minced ¼ cup fresh dill Lemon wedges, for serving

1. Preheat the air fryer to 360°F 2. In a small bowl, mix together the salt, pepper, cumin, and cayenne. 3. Coat the outside of the fish with olive oil, then sprinkle the seasoning blend over the outside of the fish. Stuff the minced garlic and dill inside the cavity of the fish. 4. Place the snapper into the basket of the air fryer and roast for 20 minutes. Flip the snapper over, and roast for 15 minutes more, or until the snapper reaches an internal temperature of 145°F. INGREDIENT TIP: If a whole snapper is not available at your seafood counter, you can use snapper fillets. In this case, add the garlic and fresh dill on top of the fish before roasting and cut the cook time down to a total of 15 minutes.

PER SERVING: Calories: 125; Total Fat: 2g; Saturated Fat: 0g; Protein: 23g; Total Carbohydrates: 2g; Fiber: 0g; Sugar: 0g; Cholesterol: 42mg

Seasoned Tuna Steaks Prep Time: 5 minutes Cook Time: 9 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

These tuna steaks are sure to be a showstopper! With mild but distinctive flavor, tuna is a filling and meaty fish. Light seasonings bring out the natural flavors without overpowering this perennial favorite. Serve with rice, roasted vegetables, and lemon wedges. 1 teaspoon garlic powder ½ teaspoon salt ¼ teaspoon dried thyme ¼ teaspoon dried oregano 4 tuna steaks 2 tablespoons olive oil 1 lemon, quartered

1. Preheat the air fryer to 380°F. 2. In a small bowl, whisk together the garlic powder, salt, thyme, and oregano. 3. Coat the tuna steaks with olive oil. Season both sides of each steak with the seasoning blend. Place the steaks in a single layer in the air fryer basket. 4. Cook for 5 minutes, then flip and cook for an additional 3 to 4 minutes. PER SERVING: Calories: 269; Total Fat: 14g; Saturated Fat: 3g; Protein: 33g; Total Carbohydrates: 1g; Fiber: 0g; Sugar: 0g; Cholesterol: 54mg

Honey-Glazed Salmon Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Honey is a natural sweetener that can be used in the Mediterranean diet. In this recipe, it balances the bite of the garlic and richness of the salmon. It also adds a touch of sweetness to a savory dish. For the non–fish lovers in your life, have them start with this honey-garlic salmon. It’s a game changer. ¼ cup raw honey 4 garlic cloves, minced 1 tablespoon olive oil ½ teaspoon salt Olive oil cooking spray 4 (1½-inch-thick) salmon fillets

1. Preheat the air fryer to 380°F. 2. In a small bowl, mix together the honey, garlic, olive oil, and salt. 3. Spray the bottom of the air fryer basket with olive oil cooking spray, and place the salmon in a single layer on the bottom of the air fryer basket. 4. Brush the top of each fillet with the honey-garlic mixture, and roast for 10 to 12 minutes, or until the internal temperature reaches 145°F. PER SERVING: Calories: 260; Total Fat: 11g; Saturated Fat: 2g; Protein: 23g; Total Carbohydrates: 18g; Fiber: 0g; Sugar: 17g; Cholesterol: 62mg

Balsamic-Garlic Shrimp Prep Time: 5 minutes Cook Time: 8 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Garlic shrimp is delicious and always a hit, and this recipe with balsamic vinegar and olive oil takes it to the next level. A perfect recipe for a busy evening, this is on the table in under 20 minutes from start to finish! Serve with crusty toasted bread for dipping in the sauce. ½ cup olive oil 4 garlic cloves, minced 1 tablespoon balsamic vinegar ¼ teaspoon cayenne pepper ¼ teaspoon salt 1 Roma tomato, diced ¼ cup Kalamata olives 1 pound medium shrimp, cleaned and deveined

1. Preheat the air fryer to 380°F. 2. In a small bowl, combine the olive oil, garlic, balsamic, cayenne, and salt. 3. Divide the tomatoes and olives among four small ramekins. Then divide shrimp among the ramekins, and pour a quarter of the oil mixture over the shrimp. 4. Cook for 6 to 8 minutes, or until the shrimp are cooked through. PER SERVING: Calories: 160; Total Fat: 9g; Saturated Fat: 1g; Protein: 16g; Total Carbohydrates: 4g; Fiber: 1g; Sugar: 1g; Cholesterol: 143mg

Salmon Burgers with Creamy Broccoli Slaw Prep Time: 15 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH

These salmon burgers are Mediterranean diet go-to for burger lovers. Much healthier and far less heavy than a traditional beef burger, these satisfying patties have fresh dill and garlic notes, and some zip from bit of cayenne. For the salmon burgers 1 pound salmon fillets, bones and skin removed 1 egg ¼ cup fresh dill, chopped 1 cup whole wheat bread crumbs 1 teaspoon salt ½ teaspoon cayenne pepper 2 garlic cloves, minced 4 whole wheat buns For the broccoli slaw 3 cups chopped or shredded broccoli ½ cup shredded carrots ¼ cup sunflower seeds 2 garlic cloves, minced ½ teaspoon salt 2 tablespoons apple cider vinegar 1 cup nonfat plain Greek yogurt To make the salmon burgers

1. Preheat the air fryer to 360°F. 2. In a food processor, pulse the salmon fillets until they are finely chopped. 3. In a large bowl, combine the chopped salmon, egg, dill, bread crumbs, salt, cayenne, and garlic until it comes together.

4. Form the salmon into 4 patties. Place them into the air fryer basket, making sure that they don’t touch each other. 5. Bake for 5 minutes. Flip the salmon patties and bake for 5 minutes more. To make the broccoli slaw

6. In a large bowl, combine all of the ingredients for the broccoli slaw. Mix well. 7. Serve the salmon burgers on toasted whole wheat buns, and top with a generous portion of broccoli slaw. PER SERVING: Calories: 523; Total Fat: 16g; Saturated Fat: 3g; Protein: 41g; Total Carbohydrates: 51g; Fiber: 5g; Sugar: 8g; Cholesterol: 112mg

Baked Grouper with Tomatoes and Garlic Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE

The firm texture of grouper makes it ideal for baking in the air fryer basket. Since this fish has a mild flavor, it easily takes on the brightness of the classic Mediterranean herbs, ripe tomatoes, and salty, nutrient-dense olives in this recipe. 4 grouper fillets ½ teaspoon salt 3 garlic cloves, minced 1 tomato, sliced ¼ cup sliced Kalamata olives ¼ cup fresh dill, roughly chopped Juice of 1 lemon ¼ cup olive oil

1. Preheat the air fryer to 380°F. 2. Season the grouper fillets on all sides with salt, then place into the air fryer basket and top with the minced garlic, tomato slices, olives, and fresh dill. 3. Drizzle the lemon juice and olive oil over the top of the grouper, then bake for 10 to 12 minutes, or until the internal temperature reaches 145°F. COOKING TIP: To keep the cleanup to a minimum, line the air fryer basket with a piece of aluminum foil. PER SERVING: Calories: 271; Total Fat: 16g; Saturated Fat: 2g; Protein: 28g; Total Carbohydrates: 3g; Fiber: 1g; Sugar: 1g; Cholesterol: 52mg

Shrimp Pasta with Basil and Mushrooms Prep Time: 10 minutes Cook Time: 10 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH

If you are a pasta lover and feel like you want to add some into your new eating plan, give this recipe a try. While having pasta for every meal is not recommended, you can still delight in pasta dishes on occasion. Roasted shrimp is coated with a rich, flavor-packed sauce in this dish. Use your favorite whole grain pasta shape, and you’ve got a healthy-yet-delicious comfort food recipe you can go to again and again. 1 pound small shrimp, peeled and deveined ¼ cup plus 1 tablespoon olive oil, divided ¼ teaspoon garlic powder ¼ teaspoon cayenne 1 pound whole grain pasta 5 garlic cloves, minced 8 ounces baby bella mushrooms, sliced ½ cup Parmesan, plus more for serving (optional) 1 teaspoon salt ½ teaspoon black pepper ½ cup fresh basil

1. Preheat the air fryer to 380°F. 2. In a small bowl, combine the shrimp, 1 tablespoon olive oil, garlic powder, and cayenne. Toss to coat the shrimp. 3. Place the shrimp into the air fryer basket and roast for 5 minutes. Remove the shrimp and set aside. 4. Cook the pasta according to package directions. Once done cooking, reserve ½ cup pasta water, then drain. 5. Meanwhile, in a large skillet, heat ¼ cup of olive oil over medium heat. Add the garlic and mushrooms and cook down for 5 minutes.

6. Pour the pasta, reserved pasta water, Parmesan, salt, pepper, and basil into the skillet with the vegetable-and-oil mixture, and stir to coat the pasta. 7. Toss in the shrimp and remove from heat, then let the mixture sit for 5 minutes before serving with additional Parmesan, if desired. PER SERVING: Calories: 457; Total Fat: 15g; Saturated Fat: 3g; Protein: 25g; Total Carbohydrates: 60g; Fiber: 7g; Sugar: 1g; Cholesterol: 100mg

Chicken Shawarma

CHAPTER SEVEN

Poultry and Meat Classic Chicken Kebab Lamb Kofta with Mint-Yogurt Sauce Lebanese Malfouf (Stuffed Cabbage Rolls) Beef and Goat Cheese Stuffed Peppers Herb-Roasted Beef Tips with Onions Spinach and Chicken Pita Pizza Chicken Shawarma Lemon-Pepper Chicken Thighs Spicy Turkey Meatballs Breaded Turkey Cutlets Wild Rice and Kale Stuffed Chicken Thighs Stuffed Turkey Roulade Whole Cornish Hen with Lemon and Herbs Crunchy Chicken Tenders Greek-Style Meatloaf

Classic Chicken Kebab Prep Time: 30 minutes, plus 30 minutes to marinate Cook Time: 25 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, GRILL, GLUTEN-FREE

Tender, juicy chunks of chicken and vegetables perfectly seasoned with Greek spices and just a hint of lemon make this the ultimate accompaniment to a freshly made pita and side of tzatziki. The bright and fresh flavors of this dish, which I first tasted at a Greek restaurant, had me hooked from the first bite. This is my interpretation of that dish for the air fryer. ¼ cup olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon ground cumin ½ teaspoon dried oregano ½ teaspoon dried basil ¼ cup lemon juice 1 tablespoon apple cider vinegar Olive oil cooking spray 1 pound boneless skinless chicken thighs, cut into 1-inch pieces 1 red bell pepper, cut into 1-inch pieces 1 red onion, cut into 1-inch pieces 1 zucchini, cut into 1-inch pieces 12 cherry tomatoes

1. In a large bowl, mix together the olive oil, garlic powder, onion powder, cumin, oregano, basil, lemon juice, and apple cider vinegar. 2. Spray six skewers with olive oil cooking spray. 3. On each skewer, slide on a piece of chicken, then a piece of bell pepper, onion, zucchini, and finally a tomato and then repeat. Each skewer should have at least two pieces of each item. 4. Once all of the skewers are prepared, place them in a 9-by-13-inch

baking dish and pour the olive oil marinade over the top of the skewers. Turn each skewer so that all sides of the chicken and vegetables are coated. 5. Cover the dish with plastic wrap and place it in the refrigerator for 30 minutes. 6. After 30 minutes, preheat the air fryer to 380°F. (If using a grill attachment, make sure it is inside the air fryer during preheating.) 7. Remove the skewers from the marinade and lay them in a single layer in the air fryer basket. If the air fryer has a grill attachment, you can also lay them on this instead. 8. Cook for 10 minutes. Rotate the kebabs, then cook them for 15 minutes more. 9. Remove the skewers from the air fryer and let them rest for 5 minutes before serving. INGREDIENT TIP: If you prefer chicken breasts, you can substitute them in place of the chicken thighs. PER SERVING: Calories: 304; Total Fat: 17g; Saturated Fat: 3g; Protein: 27g; Total Carbohydrates: 10g; Fiber: 3g; Sugar: 5g; Cholesterol: 83mg

Lamb Kofta with Mint-Yogurt Sauce Prep Time: 40 minutes Cook Time: 10 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F ROAST, GLUTEN-FREE

Lamb kofta is a perfect introduction to the many delicious spices and flavors common in the Mediterranean diet. It pairs perfectly with mint, which I’ve incorporated into a classic yogurt sauce for dipping. If you’ve ever been intimidated about cooking lamb, this easy recipe using ground lamb is an easy place to start. For the kofta 1 pound ground lamb ¼ cup fresh parsley, roughly chopped 2 garlic cloves, minced ¼ white onion, diced 1 teaspoon salt 1 teaspoon ground cumin ½ teaspoon black pepper ¼ teaspoon ground cinnamon ¼ teaspoon ground allspice ¼ teaspoon cayenne pepper ¼ teaspoon ground ginger 3 tablespoons olive oil, divided For the mint-yogurt sauce 1 cup nonfat plain Greek yogurt ½ cup fresh mint, chopped 1 garlic clove, minced 2 tablespoons lemon juice ½ teaspoon ground cumin ¼ teaspoon cayenne pepper ¼ teaspoon salt ¼ teaspoon black pepper To make the kofta

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the ground lamb with the parsley, garlic, onion, and all the spices and 2 tablespoons olive oil, then mix until well combined and the spices are distributed evenly. 3. Divide the mixture into 4 equal quantities, and roll each into a long oval (or any shape you prefer) by hand. 4. Brush the remaining 1 tablespoon of olive oil over the lamb ovals, place them in an even layer in the air fryer basket, and cook for 10 minutes, or until the internal temperature reaches 145°F. To make the mint-yogurt sauce

5. While the kofta is cooking, mix together the ingredients for the yogurt sauce and set aside. 6. Serve each kofta with a generous serving of mint sauce for dipping. AIR FRYER HACK: If your air fryer comes with a grill attachment, you can easily form the kofta around a skewer and grill in the air fryer. PER SERVING: Calories: 237; Total Fat: 16g; Saturated Fat: 5g; Protein: 20g; Total Carbohydrates: 3g; Fiber: 0g; Sugar: 2g; Cholesterol: 50mg

Lebanese Malfouf (Stuffed Cabbage Rolls) Prep Time: 15 minutes Cook Time: 33 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, GLUTEN-FREE

Stuffed cabbage rolls have always been a family favorite, and the rich flavors of this recipe come from Lebanese culinary tradition. Rather than the slightly sweet tomato-based cabbage rolls you may be used to eating, this recipe is packed with more savory flavors and a slight hint of lemon. 1 head green cabbage 1 pound lean ground beef ½ cup long-grain brown rice 4 garlic cloves, minced 1 teaspoon salt ½ teaspoon black pepper 1 teaspoon ground cinnamon 2 tablespoons chopped fresh mint Juice of 1 lemon Olive oil cooking spray ½ cup beef broth 1 tablespoon olive oil

1. Cut the cabbage in half and remove the core. Remove 12 of the larger leaves to use for the cabbage rolls. 2. Bring a large pot of salted water to a boil, then drop the cabbage leaves into the water, boiling them for 3 minutes. Remove from the water and set aside. 3. In a large bowl, combine the ground beef, rice, garlic, salt, pepper, cinnamon, mint, and lemon juice, and mix together until combined. Divide this mixture into 12 equal portions. 4. Preheat the air fryer to 360°F. Lightly coat a small casserole dish with olive oil cooking spray.

5. Place a cabbage leaf on a clean work surface. Place a spoonful of the beef mixture on one side of the leaf, leaving space on all other sides. Fold the two perpendicular sides inward and then roll forward, tucking tightly as rolled (similar to a burrito roll). Place the finished rolls into the baking dish, stacking them on top of each other if needed. 6. Pour the beef broth over the top of the cabbage rolls so that it soaks down between them, and then brush the tops with the olive oil. 7. Place the casserole dish into the air fryer basket and bake for 30 minutes. SUBSTITUTION: You can use ground lamb instead of the ground beef for a more traditional flavor profile. PER SERVING: Calories: 329; Total Fat: 10g; Saturated Fat: 3g; Protein: 29g; Total Carbohydrates: 33g; Fiber: 7g; Sugar: 8g; Cholesterol: 70mg

Beef and Goat Cheese Stuffed Peppers Prep Time: 10 minutes Cook Time: 30 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, GLUTEN-FREE

Many Mediterranean countries have their own versions of stuffed peppers. In Italy, the stuffing may include a saucy tomato filling, while in Spain you may find them stuffed with chorizo and Manchego cheese. Moroccan stuffed peppers may include lamb, couscous, raisins, and cinnamon. The possibilities are endless. This version is made with beef seasoned with herbs and spices mixed with rice and fresh tomatoes, then topped with creamy goat cheese. Use any color bell pepper you like, or use two different colors! 1 pound lean ground beef ½ cup cooked brown rice 2 Roma tomatoes, diced 3 garlic cloves, minced ½ yellow onion, diced 2 tablespoons fresh oregano, chopped 1 teaspoon salt ½ teaspoon black pepper ¼ teaspoon ground allspice 2 bell peppers, halved and seeded 4 ounces goat cheese ¼ cup fresh parsley, chopped

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine the ground beef, rice, tomatoes, garlic, onion, oregano, salt, pepper, and allspice. Mix well. 3. Divide the beef mixture equally into the halved bell peppers and top each with about 1 ounce (a quarter of the total) of the goat cheese. 4. Place the peppers into the air fryer basket in a single layer, making sure that they don’t touch each other. Bake for 30 minutes. 5. Remove the peppers from the air fryer and top with fresh parsley before

serving. VARIATION TIP: You can substitute feta cheese for the goat cheese, if preferred. PER SERVING: Calories: 298; Total Fat: 12g; Saturated Fat: 7g; Protein: 32g; Total Carbohydrates: 17g; Fiber: 3g; Sugar: 2g; Cholesterol: 83mg

Herb-Roasted Beef Tips with Onions Prep Time: 5 minutes Cook Time: 10 minutes, plus 5 minutes to rest

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

This simple beef tip recipe brings out the richness of roasted beef and onions for a fast and easy steak dinner that will wow your taste buds. While beef should be eaten in moderation with the Mediterranean diet, this recipe is the perfect choice to satisfy your craving. This pairs perfectly with Roasted Radishes with Sea Salt or Citrus-Roasted Broccoli Florets. 1 pound rib eye steak, cubed 2 garlic cloves, minced 2 tablespoons olive oil 1 tablespoon fresh oregano 1 teaspoon salt ½ teaspoon black pepper 1 yellow onion, thinly sliced

1. Preheat the air fryer to 380°F. 2. In a medium bowl, combine the steak, garlic, olive oil, oregano, salt, pepper, and onion. Mix until all of the beef and onion are well coated. 3. Put the seasoned steak mixture into the air fryer basket. Roast for 5 minutes. Stir and roast for 5 minutes more. 4. Let rest for 5 minutes before serving with some favorite sides. INGREDIENT TIP: You can use any cut of beef you prefer, but note that many will require more tenderization prior to cooking so that they don’t become tough. PER SERVING: Calories: 380; Total Fat: 28g; Saturated Fat: 11g; Protein: 28g; Total Carbohydrates: 3g; Fiber: 0g; Sugar: 1g; Cholesterol: 88mg

Spinach and Chicken Pita Pizza Prep Time: 5 minutes Cook Time: 7 minutes

SERVES 1, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH

Craving pizza? Hold off on the delivery. This single-serving pita pizza is topped with classic Mediterranean toppings, including spinach, red onion, chicken, and feta, and is ready in the time it would take to phone in your togo order. With this healthy, delicious, and fast pizza you’ll stay on your eating plan and satisfy your craving. I call that a win-win. 1 whole wheat pita 1 tablespoon olive oil 1 garlic clove, minced ¼ teaspoon red pepper flakes ½ cup baby spinach ¼ sliced red onion ½ cup cooked chicken breast, cubed ¼ cup feta cheese, crumbled

1. Preheat the air fryer to 380°F. 2. Brush the top of the pita with the olive oil and top with the garlic, red pepper flakes, spinach, onion, chicken, and feta. 3. Place the pizza into the air fryer basket and cook for 7 minutes. 4. Remove the pizza from the air fryer. Cut into 2 to 4 pieces and enjoy! PER SERVING: Calories: 519; Total Fat: 26g; Saturated Fat: 8g; Protein: 34g; Total Carbohydrates: 40g; Fiber: 5g; Sugar: 3g; Cholesterol: 93mg

Chicken Shawarma Prep Time: 10 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE

Traditional shawarma is made by stacking marinated meat on a vertical spit and slow-roasting it for many hours, or even days. It is very popular in the eastern Mediterranean. In Greece, meat cooked in this style is called gyro and is often served wrapped in a pita with vegetables, fries, and yogurt sauce. This quick air fryer version uses juicy boneless chicken breasts along with yogurt and a mix of spices to achieve the same effect in a fraction of the time. Serve this over rice, with a simple tomato-and-cucumber salad and tzatziki. 1 pound boneless skinless chicken breasts, cubed ¼ cup nonfat plain Greek yogurt 2 tablespoons olive oil 1 teaspoon dried oregano 1 teaspoon ground cumin 1 teaspoon ground cinnamon 1 teaspoon salt ¼ teaspoon ground turmeric ¼ teaspoon black pepper Rice, for serving (optional) Greek salad, for serving (optional) Tzatziki sauce, for serving (optional)

1. Preheat the air fryer to 380°F. 2. In a large bowl, combine all ingredients and mix together until the chicken is coated well. 3. Spread the chicken mixture in an even layer in the air fryer basket, then cook for 10 minutes. Stir the chicken mixture and cook for an additional 5 minutes. 4. Serve with rice, a Greek salad, and tzatziki sauce.

INGREDIENT TIP: You can substitute chicken thighs in place of the chicken breasts if preferred. PER SERVING: Calories: 209; Total Fat: 10g; Saturated Fat: 2g; Protein: 27g; Total Carbohydrates: 2g; Fiber: 0g; Sugar: 1g; Cholesterol: 83mg

Lemon-Pepper Chicken Thighs Prep Time: 5 minutes Cook Time: 22 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE

Using simple ingredients and preparations to get flavorful results in less time is a central tenet of air fryer cooking. These lemon-pepper chicken thighs, cooked in a foil packet, are the perfect example of this philosophy. Bright lemon flavor, juicy chicken thighs, and a simple cooking process will have you turning to this delicious meal again and again. Serve with rice or quinoa and lemon wedges. 4 bone-in chicken thighs, skin and fat removed 2 tablespoons olive oil 1 teaspoon garlic powder 1 teaspoon salt Black pepper 1 lemon, sliced

1. Preheat the air fryer to 380°F. 2. Coat the chicken thighs in the olive oil, garlic powder, and salt. 3. Tear off four pieces of aluminum foil, with each sheet being large enough to envelop one chicken thigh. 4. Place one chicken thigh onto each piece of foil, season it with black pepper, and then top it with slices of lemon. 5. Bake for 20 to 22 minutes, or until the internal temperature of the chicken has reached 165°F. 6. Remove the foil packets from the air fryer. Carefully open each packet to avoid a steam burn. PER SERVING: Calories: 480; Total Fat: 38g; Saturated Fat: 9g; Protein: 31g; Total Carbohydrates: 1g; Fiber: 0g; Sugar: 0g; Cholesterol: 185mg

Spicy Turkey Meatballs Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH

Air fried turkey meatballs are a lean, healthy alternative to beef and pork meatballs. Ready in under 20 minutes, they can be served in many different ways. Smother them in marinara sauce, or add them to your favorite pasta dish. Try them in soups, or serve them with fresh herbs and vegetables and a drizzle of yogurt. Because they are so versatile and easy to prepare, they are a great additional to your air fryer Mediterranean repertoire. 1 pound ground turkey 1 egg ¼ teaspoon red pepper flakes ¼ cup whole wheat bread crumbs 1 teaspoon salt ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon black pepper

1. Preheat the air fryer to 360°F. 2. In a large bowl, combine all of the ingredients and mix well. 3. Divide the meatball mixture into 12 portions. Roll each portion into a ball and place into the bottom of the air fryer basket, making sure that they don’t touch each other. 4. Cook for 10 to 12 minutes, or until the meatballs are cooked through and browned. PER SERVING: Calories: 217; Total Fat: 11g; Saturated Fat: 3g; Protein: 24g; Total Carbohydrates: 5g; Fiber: 0g; Sugar: 0g; Cholesterol: 130mg

Breaded Turkey Cutlets Prep Time: 5 minutes Cook Time: 8 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH

This recipe is the perfect addition to your menu when you are craving comfort food but want to remain on track with the Mediterranean diet. This lean protein cooks in minutes, has that crunch you are looking for, and blends the ideal spices for light flavor. Serve with a side of Spiced HoneyWalnut Carrots or Greek Baked Beans for a full meal everyone will enjoy. ½ cup whole wheat bread crumbs ¼ teaspoon paprika ¼ teaspoon salt ¼ teaspoon black pepper ⅛ teaspoon dried sage ⅛ teaspoon garlic powder 1 egg 4 turkey breast cutlets Chopped fresh parsley, for serving

1. Preheat the air fryer to 380°F. 2. In a medium shallow bowl, whisk together the bread crumbs, paprika, salt, black pepper, sage, and garlic powder. 3. In a separate medium shallow bowl, whisk the egg until frothy. 4. Dip each turkey cutlet into the egg mixture, then into the bread crumb mixture, coating the outside with the crumbs. Place the breaded turkey cutlets in a single layer in the bottom of the air fryer basket, making sure that they don’t touch each other. 5. Bake for 4 minutes. Turn the cutlets over, then bake for 4 minutes more, or until the internal temperature reaches 165°F. Sprinkle on the parsley and serve. PER SERVING: Calories: 234; Total Fat: 5g; Saturated Fat: 1g; Protein: 37g; Total

Carbohydrates: 10g; Fiber: 1g; Sugar: 1g; Cholesterol: 122mg

Wild Rice and Kale Stuffed Chicken Thighs Prep Time: 10 minutes Cook Time: 22 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, GLUTEN-FREE

Wild rice is a terrific, heart-healthy whole grain option within the Mediterranean diet. It is less caloric and has significantly more protein than brown rice. In this recipe it is stuffed inside lean chicken thighs with nutrient-rich kale to make a mouthwatering all-in-one meal. Serve them with lemon wedges and a sprinkle of feta and fresh parsley over the top. 4 boneless, skinless chicken thighs 1 cup cooked wild rice ½ cup chopped kale 2 garlic cloves, minced 1 teaspoon salt Juice of 1 lemon ½ cup crumbled feta Olive oil cooking spray 1 tablespoon olive oil

1. Preheat the air fryer to 380°F. 2. Place the chicken thighs between two pieces of plastic wrap, and using a meat mallet or a rolling pin, pound them out to about ¼-inch thick. 3. In a medium bowl, combine the rice, kale, garlic, salt, and lemon juice and mix well. 4. Place a quarter of the rice mixture into the middle of each chicken thigh, then sprinkle 2 tablespoons of feta over the filling. 5. Spray the air fryer basket with olive oil cooking spray. 6. Fold the sides of the chicken thigh over the filling, and then gently place each of them seam-side down into the air fryer basket. Brush each stuffed chicken thigh with olive oil.

7. Roast the stuffed chicken thighs for 12 minutes, then turn them over and cook for an additional 10 minutes, or until the internal temperature reaches 165°F. PER SERVING: Calories: 360; Total Fat: 16g; Saturated Fat: 5g; Protein: 42g; Total Carbohydrates: 11g; Fiber: 1g; Sugar: 1g; Cholesterol: 198mg

Stuffed Turkey Roulade Prep Time: 10 minutes Cook Time: 45 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, GLUTEN-FREE

The use of fresh herbs is a hallmark of Mediterranean cooking. While dried herbs are convenient and do the job, fresh herbs add color and nuance alongside fresh, clean flavors that you can’t get from dried. In this recipe, I use fresh thyme and sage. If you have leftovers of either, use them up in Baked Farro Risotto with Sage and Whole Cornish Hen with Lemon and Herbs. 1 (2-pound) boneless turkey breast, skin removed 1 teaspoon salt ½ teaspoon black pepper 4 ounces goat cheese 1 tablespoon fresh thyme 1 tablespoon fresh sage 2 garlic cloves, minced 2 tablespoons olive oil Fresh chopped parsley, for garnish

1. Preheat the air fryer to 380°F. 2. Using a sharp knife, butterfly the turkey breast, and season both sides with salt and pepper and set aside. 3. In a small bowl, mix together the goat cheese, thyme, sage, and garlic. 4. Spread the cheese mixture over the turkey breast, then roll it up tightly, tucking the ends underneath. 5. Place the turkey breast roulade onto a piece of aluminum foil, wrap it up, and place it into the air fryer. 6. Bake for 30 minutes. Remove the foil from the turkey breast and brush the top with oil, then continue cooking for another 10 to 15 minutes, or until the outside has browned and the internal temperature reaches

165°F. 7. Remove and cut into 1-inch-wide slices and serve with a sprinkle of parsley on top. PER SERVING: Calories: 397; Total Fat: 18g; Saturated Fat: 6g; Protein: 58g; Total Carbohydrates: 1g; Fiber: 0g; Sugar: 0g; Cholesterol: 133mg

Whole Cornish Hen with Lemon and Herbs Prep Time: 5 minutes Cook Time: 45 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F ROAST, GLUTEN-FREE

A whole Cornish hen cooked in the air fryer gives you the delicious flavors and crispy skin of a rotisserie chicken in under an hour. This lemon-andherb flavored chicken is perfect for a convivial dinner with a friend or a romantic dinner for two. Serve it with Mediterranean Creamed Green Peas or Parmesan and Herb Sweet Potatoes. 1 (1½- to 2-pound) Cornish hen ¼ cup olive oil 2 tablespoons lemon juice 2 tablespoons fresh rosemary, chopped 2 tablespoons fresh thyme, chopped 4 garlic cloves, roughly chopped 1 teaspoon salt 1 teaspoon fresh ground black pepper 1 celery stalk, roughly chopped ½ small onion ½ lemon Chopped fresh parsley, for garnish Fresh cracked black pepper, for garnish

1. Preheat the air fryer to 380°F. 2. In a small bowl, combine the olive oil, lemon juice, rosemary, thyme, garlic, salt, and pepper. Brush the mixture over the tops and sides of the hen. Pour any excess inside the cavity of the bird. 3. Stuff the celery, onion, and ½ lemon into the cavity of the hen. 4. Place inside the air fryer basket and roast for 40 to 45 minutes, or until the internal temperature reaches 165°F.

5. Cut the hen in half and serve with a sprinkle of parsley and fresh cracked black pepper. INGREDIENT TIP: For a full meal, add diced potatoes, turnips, carrots, and parsnips into the air fryer basket with a drizzle of olive oil 25 minutes into the cooking time to roast alongside the Cornish hen. PER SERVING: Calories: 774; Total Fat: 62g; Saturated Fat: 14g; Protein: 44g; Total Carbohydrates: 8g; Fiber: 2g; Sugar: 2g; Cholesterol: 255mg

Crunchy Chicken Tenders Prep Time: 5 minutes Cook Time: 12 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH

Chicken tenders may not seem like they would fit the Mediterranean diet, but with a few ingredient switches, you can have tasty, crunchy, and juicy chicken tenders that are Mediterranean diet–friendly. These are a hit with kids and adults alike. 1 egg ¼ cup unsweetened almond milk ¼ cup whole wheat flour ¼ cup whole wheat bread crumbs ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon dried thyme ½ teaspoon dried sage ½ teaspoon garlic powder 1 pound chicken tenderloins 1 lemon, quartered

1. Preheat the air fryer to 360°F. 2. In a shallow bowl, beat together the egg and almond milk until frothy. 3. In a separate shallow bowl, whisk together the flour, bread crumbs, salt, pepper, thyme, sage, and garlic powder. 4. Dip each chicken tenderloin into the egg mixture, then into the bread crumb mixture, coating the outside with the crumbs. Place the breaded chicken tenderloins into the bottom of the air fryer basket in an even layer, making sure that they don’t touch each other. 5. Cook for 6 minutes, then turn and cook for an additional 5 to 6 minutes. Serve with lemon slices. INGREDIENT TIP: Turn these into bite-size chicken nuggets by cutting tenderloins or whole boneless skinless chicken breasts into 1-inch cubes. Coat and place into

the air fryer as directed, but cut the cook time down to 4 minutes per side. PER SERVING: Calories: 202; Total Fat: 4g; Saturated Fat: 1g; Protein: 29g; Total Carbohydrates: 11g; Fiber: 1g; Sugar: 1g; Cholesterol: 111mg

Greek-Style Meatloaf Prep Time: 5 minutes Cook Time: 25 minutes, plus 5 minutes to rest

SERVES 6, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH

Meatloaf is a classic American dish, but this delicious Greek-style meatloaf is a fusion meal that is full of flavor and easy to make in under half an hour. The addition of Mediterranean herbs and shredded cheese creates a new spin on the classic dish. This goes wonderfully with Rosemary-Roasted Red Potatoes or topped with Garlic-Roasted Tomatoes and Olives. 1 pound lean ground beef 2 eggs 2 Roma tomatoes, diced ½ white onion, diced ½ cup whole wheat bread crumbs 1 teaspoon garlic powder 1 teaspoon dried oregano 1 teaspoon dried thyme 1 teaspoon salt 1 teaspoon black pepper 2 ounces mozzarella cheese, shredded 1 tablespoon olive oil Fresh chopped parsley, for garnish

1. Preheat the oven to 380°F. 2. In a large bowl, mix together the ground beef, eggs, tomatoes, onion, bread crumbs, garlic powder, oregano, thyme, salt, pepper, and cheese. 3. Form into a loaf, flattening to 1-inch thick. 4. Brush the top with olive oil, then place the meatloaf into the air fryer basket and cook for 25 minutes. 5. Remove from the air fryer and allow to rest for 5 minutes, before slicing and serving with a sprinkle of parsley.

INGREDIENT TIP: This recipe can be made using ground turkey, ground chicken, or ground pork. When using ground turkey or chicken, I recommend adding an additional egg to the mixture before forming into a loaf. Cook as directed. PER SERVING: Calories: 220; Total Fat: 10g; Saturated Fat: 4g; Protein: 22g; Total Carbohydrates: 10g; Fiber: 1g; Sugar: 2g; Cholesterol: 116mg

Olive Oil Cake

CHAPTER EIGHT

Snacks and Sweets Crispy Chili Chickpeas Crunchy Basil White Beans Sea Salt Beet Chips Greek Yogurt Deviled Eggs Air Fryer Popcorn with Garlic Salt Spiced Roasted Cashews Homemade Sweet Potato Chips Dark Chocolate and Cranberry Granola Bars Dark Chocolate Lava Cake Honeyed Roasted Apples with Walnuts Carrot Cake Cupcakes Olive Oil Cake Stuffed Figs with Goat Cheese and Honey

Crispy Chili Chickpeas Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

One of the most challenging aspects of adopting a new eating plan can be finding easy, healthy snack options. If you are looking for a spicy snack, these easy roasted chickpeas are sure to please. Packed with both fiber and protein, they’ll get you through the late afternoon without throwing your new eating plan off course. 1 (15-ounce) can cooked chickpeas, drained and rinsed 1 tablespoon olive oil ¼ teaspoon salt ⅛ teaspoon chili powder ⅛ teaspoon garlic powder ⅛ teaspoon paprika

1. Preheat the air fryer to 380°F. 2. In a medium bowl, toss all of the ingredients together until the chickpeas are well coated. 3. Pour the chickpeas into the air fryer and spread them out in a single layer. 4. Roast for 15 minutes, stirring once halfway through the cook time. PER SERVING: Calories: 109; Total Fat: 5g; Saturated Fat: 1g; Protein: 4g; Total Carbohydrates: 13g; Fiber: 4g; Sugar: 2g; Cholesterol: 0mg

Crunchy Basil White Beans Prep Time: 2 minutes Cook Time: 19 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGAN

Ordinary white beans turn into an extraordinary snack when tossed with olive oil and sage. Air frying them both gives them crunch and keeps them healthy. 1 (15 ounce) can cooked white beans 2 tablespoons olive oil 1 teaspoon fresh sage, chopped ¼ teaspoon garlic powder ¼ teaspoon salt, divided 1 teaspoon chopped fresh basil

1. Preheat the air fryer to 380°F. 2. In a medium bowl, mix together the beans, olive oil, sage, garlic, ⅛ teaspoon salt, and basil. 3. Pour the white beans into the air fryer and spread them out in a single layer. 4. Bake for 10 minutes. Stir and continue cooking for an additional 5 to 9 minutes, or until they reach your preferred level of crispiness. 5. Toss with the remaining ⅛ teaspoon salt before serving. INGREDIENT TIP: Great northern beans, cannellini beans, and corona beans are all great options for this easy treat. PER SERVING: Calories: 308; Total Fat: 14g; Saturated Fat: 2g; Protein: 13g; Total Carbohydrates: 34g; Fiber: 9g; Sugar: 0g; Cholesterol: 0mg

Sea Salt Beet Chips Prep Time: 10 minutes Cook Time: 30 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F FRY, GLUTEN-FREE, VEGAN

Ditching the potato chips gets much easier to do when you replace them with these crispy air fried sea salt beet chips. They are unlike any veggie chip you’ve tried in the past. With a slightly earthy flavor and the perfect amount of crunch, these are great with a sandwich at lunch, or you can enjoy them as a satisfying afternoon snack. 4 medium beets, rinse and sliced thin 1 teaspoon sea salt 2 tablespoons olive oil Hummus, for serving

1. Preheat the air fryer to 380°F. 2. In a large bowl, toss the beets with sea salt and olive oil until well coated. 3. Put the beet slices into the air fryer and spread them out in a single layer. 4. Fry for 10 minutes. Stir, then fry for an additional 10 minutes. Stir again, then fry for a final 5 to 10 minutes, or until the chips reach the desired crispiness. 5. Serve with a favorite hummus. COOKING TIP: When slicing beets, always wear a pair of latex gloves to protect your hands from staining. Rather than peeling beets here, just wash them well under warm water and trim the root and stem ends off before slicing. PER SERVING: Calories: 63; Total Fat: 5g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 5g; Fiber: 2g; Sugar: 3g; Cholesterol: 0mg

Greek Yogurt Deviled Eggs Prep Time: 15 minutes Cook Time: 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 260°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Making hard-boiled eggs in your air fryer might just be a life-changing event. This simple method of preparing eggs makes this snack easy to have on a regular basis. 4 eggs ¼ cup nonfat plain Greek yogurt 1 teaspoon chopped fresh dill ⅛ teaspoon salt ⅛ teaspoon paprika ⅛ teaspoon garlic powder Chopped fresh parsley, for garnish

1. Preheat the air fryer to 260°F. 2. Place the eggs in a single layer in the air fryer basket and cook for 15 minutes. 3. Quickly remove the eggs from the air fryer and place them into a cold water bath. Let the eggs cool in the water for 10 minutes before removing and peeling them. 4. After peeling the eggs, cut them in half. 5. Spoon the yolk into a small bowl. Add the yogurt, dill, salt, paprika, and garlic powder and mix until smooth. 6. Spoon or pipe the yolk mixture into the halved egg whites. Serve with a sprinkle of fresh parsley on top. INGREDIENT TIP: Boil the eggs in a batch of six the first time you use this method, to make sure the temperature and time for your individual air fryer works to your desired yolk doneness.

PER SERVING: Calories: 80; Total Fat: 5g; Saturated Fat: 2g; Protein: 8g; Total Carbohydrates: 1g; Fiber: 0g; Sugar: 1g; Cholesterol: 187mg

Air Fryer Popcorn with Garlic Salt Prep Time: 2 minutes Cook Time: 10 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Air fryer popcorn? Yes. Not only can you make popcorn in the air fryer, but you will soon count this method of making popcorn as the best and most delicious way to do it. While it takes a few minutes more than a microwaved bag, the flavor just can’t be beat! 2 tablespoons olive oil ¼ cup popcorn kernels 1 teaspoon garlic salt

1. Preheat the air fryer to 380°F. 2. Tear a square of aluminum foil the size of the bottom of the air fryer and place into the air fryer. 3. Drizzle olive oil over the top of the foil, and then pour in the popcorn kernels. 4. Roast for 8 to 10 minutes, or until the popcorn stops popping. 5. Transfer the popcorn to a large bowl and sprinkle with garlic salt before serving. VARIATION TIP: Serve with any of your favorite seasoning blends using the same cooking process, or add them to the popcorn just before serving. PER SERVING: Calories: 245; Total Fat: 15g; Saturated Fat: 2g; Protein: 4g; Total Carbohydrates: 25g; Fiber: 5g; Sugar: 0g; Cholesterol: 0mg

Spiced Roasted Cashews Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGAN

Nuts and seeds are great all-natural snacks that you can enjoy anytime on a Mediterranean diet. Roasting your own cashews allows to use your own favorite seasoning blend for a healthy and personalized snack whenever you want it. 2 cups raw cashews 2 tablespoons olive oil ¼ teaspoon salt ¼ teaspoon chili powder ⅛ teaspoon garlic powder ⅛ teaspoon smoked paprika

1. Preheat the air fryer to 360°F. 2. In a large bowl, toss all of the ingredients together. 3. Pour the cashews into the air fryer basket and roast them for 5 minutes. Shake the basket, then cook for 5 minutes more. 4. Serve immediately. PER SERVING: Calories: 476; Total Fat: 40g; Saturated Fat: 7g; Protein: 14g; Total Carbohydrates: 23g; Fiber: 3g; Sugar: 4g; Cholesterol: 0mg

Homemade Sweet Potato Chips Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 2, AIR FRYER TEMPERATURE: 380°F FRY, FAST AND FRESH, GLUTEN-FREE, VEGAN

Sweet-and-salty is one of the best flavor combinations around, and these sweet potato chips marry the two in a crunchy snack that you’ll always want to have at the ready. You can also enjoy these with your favorite healthy dip or hummus. 1 large sweet potato, sliced thin ⅛ teaspoon salt 2 tablespoons olive oil

1. Preheat the air fryer to 380°F. 2. In a small bowl, toss the sweet potatoes, salt, and olive oil together until the potatoes are well coated. 3. Put the sweet potato slices into the air fryer and spread them out in a single layer. 4. Fry for 10 minutes. Stir, then air fry for 3 to 5 minutes more, or until the chips reach the preferred level of crispiness. COOKING TIP: It isn’t necessary to peel the sweet potatoes for this snack. Instead, you can simply scrub well in warm water and trim the ends before slicing. PER SERVING: Calories: 175; Total Fat: 14g; Saturated Fat: 2g; Protein: 1g; Total Carbohydrates: 13g; Fiber: 2g; Sugar: 3g; Cholesterol: 0mg

Dark Chocolate and Cranberry Granola Bars Prep Time: 5 minutes Cook Time: 15 minutes

SERVES 6, AIR FRYER TEMPERATURE: 360°F BAKE, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Homemade granola bars are a perfect snack that is sweetened with honey, loaded with bits of dark chocolate, and dotted with naturally sweet cranberries for the perfect snack on the go. 2 cups certified gluten-free quick oats 2 tablespoons sugar-free dark chocolate chunks 2 tablespoons unsweetened dried cranberries 3 tablespoons unsweetened shredded coconut ½ cup raw honey 1 teaspoon ground cinnamon ⅛ teaspoon salt 2 tablespoons olive oil

1. Preheat the air fryer to 360°F. Line an 8-by-8-inch baking dish with parchment paper that comes up the side so you can lift it out after cooking. 2. In a large bowl, mix together all of the ingredients until well combined. 3. Press the oat mixture into the pan in an even layer. 4. Place the pan into the air fryer basket and bake for 15 minutes. 5. Remove the pan from the air fryer, and lift the granola cake out of the pan using the edges of the parchment paper. 6. Allow to cool for 5 minutes before slicing into 6 equal bars. 7. Serve immediately, or wrap in plastic wrap and store at room temperature for up to 1 week. VARIATION TIP: Mix in additional nuts, seeds, or dried fruits into the oat mixture to

add variety. PER SERVING: Calories: 272; Total Fat: 10g; Saturated Fat: 4g; Protein: 5g; Total Carbohydrates: 44g; Fiber: 4g; Sugar: 25g; Cholesterol: 0mg

Dark Chocolate Lava Cake Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

Maybe you thought chocolate cake was out of the question on the Mediterranean diet. It simply isn’t so! A small slice of this air fryer lava cake made with whole wheat flour, dark chocolate cocoa powder, honey, and olive oil will satisfy your chocolate cravings while keeping in tune with Mediterranean way of eating. Olive oil cooking spray ¼ cup whole wheat flour 1 tablespoon unsweetened dark chocolate cocoa powder ⅛ teaspoon salt ½ teaspoon baking powder ¼ cup raw honey 1 egg 2 tablespoons olive oil

1. Preheat the air fryer to 380°F. Lightly coat the insides of four ramekins with olive oil cooking spray. 2. In a medium bowl, combine the flour, cocoa powder, salt, baking powder, honey, egg, and olive oil. 3. Divide the batter evenly among the ramekins. 4. Place the filled ramekins inside the air fryer and bake for 10 minutes. 5. Remove the lava cakes from the air fryer and slide a knife around the outside edge of each cake. Turn each ramekin upside down on a saucer and serve. PER SERVING: Calories: 179; Total Fat: 8g; Saturated Fat: 1g; Protein: 3g; Total Carbohydrates: 26g; Fiber: 1g; Sugar: 20g; Cholesterol: 47mg

Honeyed Roasted Apples with Walnuts Prep Time: 5 minutes Cook Time: 12 to 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

As a child, I always loved to eat baked cinnamon and sugar apples. These honey-sweetened apples are the grown-up, healthier version of that dessert. Fast and easy to prepare, these are a guilt-free indulgence made with allnatural ingredients. 2 Granny Smith apples ¼ cup certified gluten-free rolled oats 2 tablespoons honey ½ teaspoon ground cinnamon 2 tablespoons chopped walnuts Pinch salt 1 tablespoon olive oil

1. Preheat the air fryer to 380°F. 2. Core the apples and slice them in half. 3. In a medium bowl, mix together the oats, honey, cinnamon, walnuts, salt, and olive oil. 4. Scoop a quarter of the oat mixture onto the top of each half apple. 5. Place the apples in the air fryer basket, and roast for 12 to 15 minutes, or until the apples are fork-tender. PER SERVING: Calories: 144; Total Fat: 6g; Saturated Fat: 1g; Protein: 1g; Total Carbohydrates: 22g; Fiber: 3g; Sugar: 17g; Cholesterol: 0mg

Carrot Cake Cupcakes Prep Time: 10 minutes Cook Time: 12 minutes

SERVES 6, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

With just a couple of simple tweaks, like substituting whole wheat flour for white flour as well as honey and unsweetened applesauce for refined sugar, you can keep carrot cake on your Mediterranean diet menu. This recipe is fast and easy to make and enjoyable for breakfast, as a snack, or as a dessert. Olive oil cooking spray 1 cup grated carrots ¼ cup raw honey ¼ cup olive oil ½ teaspoon vanilla extract 1 egg ¼ cup unsweetened applesauce 1 ⅓ cups whole wheat flour ¾ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg ⅛ teaspoon ground ginger ⅛ teaspoon salt ¼ cup chopped walnuts 2 tablespoons chopped golden raisins

1. Preheat the air fryer to 380°F. Lightly coat the inside of six silicone muffin cups or a six-cup muffin tin with olive oil cooking spray. 2. In a medium bowl, mix together the carrots, honey, olive oil, vanilla extract, egg, and unsweetened applesauce. 3. In a separate medium bowl, whisk together the flour, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt. 4. Add the wet ingredients to the dry ingredients, mixing until just

combined. 5. Gently fold in the walnuts and raisins. Fill the muffin cups or tin threequarters full with the batter, and place them in the air fryer basket. 6. Bake for 10 to 12 minutes, or until a toothpick inserted in the center of a cupcake comes out clean. 7. Serve immediately or store in an airtight container until ready to serve. VARIATION TIP: Substitute pecans for the walnuts or diced dried apricots for the golden raisins for a unique change of flavor and texture. PER SERVING: Calories: 277; Total Fat: 14g; Saturated Fat: 2g; Protein: 6g; Total Carbohydrates: 36g; Fiber: 4g; Sugar: 15g; Cholesterol: 31mg

Olive Oil Cake Prep Time: 5 minutes Cook Time: 12 to 15 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F BAKE, FAST AND FRESH, VEGETARIAN

You may think that olive oil is only used to make savory foods. If so, you’ll be pleasantly surprised by this lovely, moist olive oil cake. A common dessert in the olive-oil–producing regions of the Mediterranean, this versatile cake can be adapted to your preferences by using any of your favorite fruits or extracts. Try it with citrus, berries, cherries, or even rosemary. Make it differently each time, or experiment to find your personal favorite and make it your signature dessert. Olive oil cooking spray 1½ cups whole wheat flour, plus more for dusting 3 eggs ⅓ cup honey ½ cup olive oil ½ cup unsweetened almond milk ½ teaspoon vanilla extract ½ teaspoon almond extract 1 teaspoon baking powder ½ teaspoon salt

1. Preheat the air fryer to 380°F. Lightly coat the interior of an 8-by-8inch baking dish with olive oil cooking spray and a dusting of whole wheat flour. Knock out any excess flour. 2. In a large bowl, beat the eggs and honey until smooth. 3. Slowly mix in the olive oil, then the almond milk, and finally the vanilla and almond extracts until combined. 4. In a separate bowl, whisk together the flour, baking powder, and salt. 5. Slowly incorporate the dry ingredients into the wet ingredients with a rubber spatula until combined, making sure to scrape down the sides

of the bowl as you mix. 6. Pour the batter into the prepared pan and place it in the air fryer. Bake for 12 to 15 minutes, or until a toothpick inserted in the center comes out clean. VARIATION TIP: Add 1 teaspoon cinnamon or pumpkin pie spice to the batter for an added kick of spiced flavor. PER SERVING: Calories: 546; Total Fat: 32g; Saturated Fat: 5g; Protein: 12g; Total Carbohydrates: 58g; Fiber: 4g; Sugar: 24g; Cholesterol: 140mg

Stuffed Figs with Goat Cheese and Honey Prep Time: 5 minutes Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 360°F ROAST, FAST AND FRESH, GLUTEN-FREE, VEGETARIAN

Figs have been growing in the Mediterranean region for centuries. They are full of fiber and antioxidants and are a tasty and authentic fruit to include in your Mediterranean eating plan. The natural sweetness of figs pairs beautifully with the creamy goat cheese and honey in this sweet and savory snack. 8 fresh figs 2 ounces goat cheese ¼ teaspoon ground cinnamon 1 tablespoon honey, plus more for serving 1 tablespoon olive oil

1. Preheat the air fryer to 360°F. 2. Cut the stem off of each fig. 3. Cut an X into the top of each fig, cutting halfway down the fig. Leave the base intact. 4. In a small bowl, mix together the goat cheese, cinnamon, and honey. 5. Spoon the goat cheese mixture into the cavity of each fig. 6. Place the figs in a single layer in the air fryer basket. Drizzle the olive oil over top of the figs and roast for 10 minutes. 7. Serve with an additional drizzle of honey. PER SERVING: Calories: 158; Total Fat: 7g; Saturated Fat: 3g; Protein: 3g; Total Carbohydrates: 24g; Fiber: 3g; Sugar: 21g; Cholesterol: 7mg

Air Fryer Cooking Charts FAVORITE FROZEN FOODS

FROZEN FOODS

QUANTITY

TIME

TEMP

NOTES

Breaded shrimp

Up to ½ pound

8 to 10 minutes

400°F

Spray with olive oil and flip halfway through cooking.

Chicken nuggets

6 to 12 pieces 10 to 15 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Fish fillets

1 to 2 pieces

14 to 15 minutes

400°F

Spray with olive oil and flip halfway through cooking.

Fish sticks

6 to 12 pieces 6 to 10 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Hash browns 1 to 2 pieces

15 to 18 minutes

370°F

Spray with olive oil and shake halfway through cooking.

Onion rings

½ pound

8 to 10 minutes

400°F

Spray with olive oil and flip halfway through cooking.

Tater tots

10 to 20 tots

10 to 12 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Thick fries

10 to 20 fries 18 to 20 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Thin fries

10 to 20 fries 14 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Burgers

1 to 2 patties

14 to 15 minutes

400°F

Do not stack; flip halfway through cooking.

Burritos

1 to 2 burritos

8 to 10 minutes

400°F

Spray with olive oil and flip halfway through cooking.

Egg rolls

3 to 4 egg rolls

3 to 6 minutes

390°F

Brush or spray with oil before cooking.

Meatballs

5 to 10 meatballs

8 to 10 minutes

380°F

Flip halfway through cooking.

Mozzarella sticks

4 to 8 sticks

8 to 10 minutes

360°F

Spray with olive oil and flip halfway through cooking.

Pizza

½ pizza

5 to 10 minutes

390°F

Place pizza on parchment paper; make sure it fits in the basket.

Pizza bagels

2 to 3 pizza bagels

8 to 10 minutes

375°F

Spray with oil; do not stack.

Pizza rolls (bites)

5 to 10 pizza rolls

5 to 7 minutes

375°F

Spray with olive oil and shake halfway through cooking.

Pot stickers

5 to 10 pot stickers

8 to 10 minutes

400°F

Spray with olive oil and flip halfway through cooking.

Samosas

3 to 4 samosas

5 to 10 minutes

400°F

Spray with olive oil and shake halfway through cooking.

FRESH FOODS FRESH QUANTITY VEGETABLES

TIME

TEMP

NOTES

Asparagus

½ pound

5 to 8 minutes

400°F

Trim ends before cooking; spray with olive oil and sprinkle with seasonings.

Broccoli

1 to 2 cups

5 to 8 minutes

400°F

Spray with olive oil and sprinkle with seasonings.

Brussels sprouts

1 cup

13 to 15 minutes

380°F

Trim bottoms and cut in half before cooking; spray with olive oil and sprinkle with seasonings.

Carrots

½ to 1 cup

7 to 10 minutes

380°F

Cut first; spray with olive oil and sprinkle with seasonings.

Cauliflower florets

1 to 2 cups

9 to 10 minutes

360°F

Spray with olive oil and sprinkle with seasonings.

Corn on the cob

2 ears

6 minutes

390°F

Spray with olive oil and sprinkle with seasonings.

Eggplant

½ to 2 pounds

13 to 15 minutes

400°F

Cut into slices, spray with olive oil and flip halfway through cooking.

Green beans

½ to 1 pound 5 minutes

400°F

Trim ends; spray with olive oil and shake halfway through cooking.

Kale

½ bunch

10 to 12 minutes

275°F

Trim leaves from the ribs; spray with olive oil and sprinkle with seasonings.

Mushrooms

½ to 1 cup

5 to 8 minutes

400°F

Trim stems first; sprinkle with seasonings.

Onions

½ to 1 pound 5 to 8 minutes

370°F

Cut first.

Peppers (bell)

½ to 1 cup

6 to 8 minutes

370°F

Cut first.

Potatoes

1 to 2

40 minutes

400°F

Poke holes first; spray with olive oil and sprinkle with seasonings.

(baked)

pounds

Potatoes (cubed)

1 to 2 cups

15 minutes

400°F

Spray with olive oil and shake halfway through cooking.

Potatoes (fries) 1 to 2 cups

15 minutes

380°F

Spray with olive oil and shake halfway through cooking.

Potatoes (wedges)

1 to 3 cups

18 to 20 minutes

380°F

Spray with olive oil and shake halfway through cooking.

Squash

½ pound

12 to 13 minutes

400°F

Spray with olive oil and sprinkle with seasonings.

Sweet potatoes (baked)

1 large or 2 small sweet potatoes

35 to 40 minutes

390°F

Poke holes first; spray with olive oil and sprinkle with seasonings.

Sweet potatoes (cubed)

1 to 3 cups

14 to 20 minutes

380°F

Spray with olive oil and shake halfway through cooking.

Sweet potatoes (fries)

1 to 2 cups

25 minutes

380°F

Spray with olive oil and shake halfway through cooking.

Tomatoes (breaded)

1 to 2 tomatoes

10 minutes

350°F

Cut first; season or bread and spray with oil.

Zucchini

½ to 1 pound 10 to 12 minutes

370°F

Cut first; spray with olive oil and sprinkle with seasonings.

CHICKEN

QUANTITY

TIME

TEMP

NOTES

Chicken breasts (boneless, skinless)

1 to 2 (6ounce) breasts

12 to 15 minutes

380°F

Spray with olive oil; sprinkle with seasonings and flip halfway through cooking.

Chicken drumettes

Up to 4 drumettes

20 minutes

400°F

Spray with olive oil; sprinkle with seasonings and shake halfway through cooking.

Chicken drumsticks

1 to 4 drumsticks

16 to 20 minutes

390°F

Spray with olive oil; sprinkle with seasonings and shake halfway through cooking.

Chicken 1 to 2 (6thighs (bone- ounce) in) thighs

22 minutes

380°F

Spray with olive oil; sprinkle with seasonings and flip halfway through cooking.

Chicken thighs (boneless)

1 to 2 (6ounce) thighs

18 to 20 minutes

380°F

Spray with olive oil; sprinkle with seasonings and flip halfway through cooking.

Chicken tenders

Up to 4 tenders

8 to 10 minutes

375°F

Spray with olive oil; sprinkle with seasonings and shake halfway through cooking. Spray with olive oil; sprinkle with

Chicken wings

Up to 4 wings

15 to 20 minutes

400°F

seasonings and shake halfway through cooking.

Whole chicken

1 pound

75 minutes

360°F

Spray with olive oil; sprinkle with seasonings.

BEEF

QUANTITY

TIME

TEMP

NOTES

Burgers

1 to 2 patties

8 to 10 minutes

400°F

Do not stack; flip halfway through cooking.

Filet mignon

1 to 2 (6 ounce) steaks

8 to 10 minutes

360°F

Time will vary depending on the desired doneness; use a meat thermometer and cook to 125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well, and 160°F for welldone.

Flank steak

¼ to ½ pound

8 to 10 minutes

360°F

Time will vary depending on the desired doneness; use a meat thermometer and cook to 125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well, and 160°F for welldone.

Meatballs

5 to 10 meatballs

7 to 10 minutes

380°F

Sprinkle with seasonings and flip halfway through cooking.

Rib eye

1 to 2 (6ounce) steaks

10 to 15 minutes

380°F

Time will vary depending on the desired doneness; use a meat thermometer and cook to 125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well, and 160°F for welldone.

Sirloin steak

1 to 2 (6ounce) steaks

12 to 14 minutes

400°F

Time will vary depending on the desired doneness; use a meat thermometer and cook to 125°F for rare, 135°F for medium-rare, 145°F for medium, 155°F for medium-well, and 160°F for welldone.

PORK AND LAMB

QUANTITY

Bacon

2 to 4 slices

7 to 10 minutes

400°F

Flip halfway through cooking.

Lamb chops

1 to 2 (310 to 12 ounce) chops minutes

400°F

Do not stack; sprinkle with seasonings; flip halfway through cooking.

Pork chops (bone-in or boneless)

1 to 2 (312 to 15 ounce) chops minutes

380°F

Spray with olive oil; sprinkle with seasonings and flip halfway through cooking.

Pork loin

¼ to ½ pound

360°F

Spray with olive oil; sprinkle with seasonings and flip halfway through cooking.

TIME

50 to 60 minutes

TEMP

NOTES

Pork tenderloin

¼ to ½ pound

12 to 15 minutes

390°F

Spray with olive oil; sprinkle with seasonings and cook whole.

Rack of lamb

¼ to ½ pound

22 to 25 minutes

380°F

Do not stack; flip halfway through cooking.

Sausage (links)

5 to 10 links

13 to 15 minutes

380°F

Pierce holes in the sausage first.

Sausage (patties)

1 to 4 patties

13 to 15 minutes

380°F

Flip halfway through cooking.

FISH AND SEAFOOD

QUANTITY

TIME

TEMP

NOTES

Crab cakes

1 to 2 cakes

8 to 10 minutes

375°F

Toss with cornstarch; spray with olive oil; sprinkle with seasonings.

Fish fillets

¼ to ½ pound

10 to 12 minutes

320°F

Spray with olive oil; sprinkle with seasonings.

Scallops

¼ to ½ pound

5 to 7 minutes

320°F

Spray with olive oil; sprinkle with seasonings.

Shrimp

¼ to ½ pound

7 to 8 minutes

400°F

Peel and devein; spray with olive oil; sprinkle with seasonings.

FRESH FRUIT

QUANTITY

TIME

TEMP

NOTES

Apples

1 to 3 cups

4 to 7 minutes

350°F

Cut first; peel if desired.

Bananas

1 to 3 cups

4 to 7 minutes

350°F

Peel and cut first.

Peaches

1 to 3 cups

5 to 6 minutes

350°F

Cut first.

MEASUREMENT CONVERSIONS US STANDARD

VOLUME EQUIVALENTS (LIQUID)

US STANDARD (OUNCES)

METRIC (APPROXIMATE)

2 tablespoons

1 fl. oz.

30 mL

¼ cup

2 fl. oz.

60 mL

½ cup

4 fl. oz.

120 mL

1 cup

8 fl. oz.

240 mL

1½ cups

12 fl. oz.

355 mL

2 cups or 1 pint

16 fl. oz.

475 mL

4 cups or 1 quart

32 fl. oz.

1L

1 gallon

128 fl. oz.

4L

1/₈ teaspoon

0.5 mL

¼ teaspoon

1 mL

½ teaspoon

2 mL

¾ teaspoon

4 mL

1 teaspoon

5 mL

1 tablespoon

15 mL

¼ cup

59 mL

VOLUME

1/₃ cup

79 mL

EQUIVALENTS

½ cup

118 mL

(DRY)

2/₃ cup

156 mL

¾ cup

177 mL

1 cup

235 mL

2 cups or 1 pint

475 mL

3 cups

700 mL

4 cups or 1 quart

1L

½ gallon

2L

1 gallon

4L

½ ounce

15 g

1 ounce

30 g

2 ounces

60 g

WEIGHT

4 ounces

115 g

EQUIVALENTS

8 ounces

225 g

12 ounces

340 g

16 ounces or 1 pound

455 g CELSIUS (C) (APPROXIMATE)

FAHRENHEIT (F) 250°F

120°C

300°F

150°C

OVEN

325°F

180°C

TEMPERATURES

375°F

190°C

400°F

200°C

425°F

220°C

450°F

230°C

Resources

Air fryers come in many shapes, sizes, and styles. There are small, medium, and large appliances to best suit the size of your family. You may even prefer ones that have space for racks or those that are all digital, for better control of cook times and temperatures. After experimenting with many versions, I decided on the Ninja Air Fryer Max XL as my personal daily use air fryer. However, the ones that follow are all excellent models that offer a variety of options to fit your own unique needs and budget. GoWISE Air Fryer: gowiseproducts.com/collections/air-fryer Ninja Air Fryer Max XL: ninjakitchen.com/exclusiveoffer/AF161WBKT/ninja-air-fryer-max-xl Cosori Premium Air Fryer: cosori.com/airfryer NuWave Brio Air Fryer: nuwavenow.com/NuWaveBrio Cuisinart Compact AirFryer: cuisinart.com/shopping/appliances/airfryers When using an air fryer, you don’t need to have a lot of extra items to make any of the meals within this cookbook, but there are some accessories that are nice to keep on hand. These items make daily cooking easier and offer some added variety in your meal planning. → → → → →

Kebab rack Grill rack Additional trivet Extra baskets for your particular air fryer type Small cake pans, muffin tins, and springform pans

→ Pizza pan I found that GoWISE offers a great set of accessories that is just right for the beginner. You can experiment and determine additional needs you may have: gowiseproducts.com/collections/accessories/Accessories+AirFryer For the most up-to-date information on the benefits of the Mediterranean diet, I like to refer to the standards set by the Mayo Clinic. There are also many tips and suggestions available from the American Heart Association and the American Diabetes Association that may pertain to your own particular health needs. Mayo Clinic: mayoclinic.org/healthy-lifestyle/nutrition-and-healthyeating/in-depth/mediterranean-diet/art-20047801 American Heart Association: heart.org/en/healthy-living/healthyeating/eat-smart/nutrition-basics/mediterranean-diet American Diabetes Association: diabetes.org For more tips on how to adjust your meal plan to suit the Mediterranean diet, I refer to the ADA Diabetes Food Hub (diabetesfoodhub.org). There is a great selection of recipes and meal plans that are easy to adapt for the air fryer and the Mediterranean diet on this site. If you are curious about more dishes that fit the Mediterranean diet or how to use more Mediterranean flavors, my favorite place to look is The Mediterranean Dish (themediterraneandish.com). There are tons of excellent options available and tips for following the plan to help in your journey. For additional air fryer recipes, look to cosori.com/airfryer/recipes. You may also wish to check out my own recipes and additional life and health tips on Craft Create Cook (craftcreatecook.com), where I regularly share my own personal journey and tips.

References

American Heart Association. “What is the Mediterranean Diet?” Last modified January 9, 2020. heart.org/en/healthy-living/healthyeating/eat-smart/nutrition-basics/mediterranean-diet. Mayo Clinic. “Mediterranean diet: A heart-healthy eating plan.” Last modified June 16, 2020. mayoclinic.org/healthy-lifestyle/nutrition-andhealthy-eating/in-depth/mediterranean-diet/art-20047801. The Mediterranean Dish. “What is the Mediterranean Diet and How to Follow It.” Last modified June 16, 2020. themediterraneandish.com/7ways-follow-mediterranean-diet.

Acknowledgments

To Larry, my best friend and greatest love, my life is better because of you and your love. Thank you for loving me despite myself. You have stood by me as the encourager and constant support that has pushed me to pursue my dreams. This cookbook would never have happened had you not loved me continuously and kept telling me I could do anything I wanted in life. To my sons, Matthew and Cash, my love for you is more than you could possibly fathom. Nobody and nothing can ever replace you in my heart. I am so very proud of you both. To Mama, thank you for letting me mess up your kitchen, haul cookies to church every week, and experiment with flavors you were polite enough to eat even when they were bad. I pray to one day be half the woman you are. To Daddy, you taught me so much about loving others. I wouldn’t be who I am without your example. Thank you for continuing to love me, even when I have been unlovable. To my sister, Stephanie, I don’t know what I did to deserve you as my sister, but I am so lucky. I don’t think I could have survived this adult life without you being there for me every step of the way. I look forward to being a crazy old lady some day with you where we watch Pretty Woman and Steel Magnolias, read magazines, and have our own drawer in the kitchen just for candy.

About the Author

Katie Hale develops healthy and delicious recipes using the air fryer. Inspired by meals served by both her grandma and her mother, Katie’s love of cooking began in her early teen years. This passion eventually turned into a full-time career in food blogging, which she has maintained since 2010. In recent years, her contributions can be seen on CraftCreateCook.com and ScrambledChefs.com, where she shares easy meals with bold flavors that anyone can prepare in their home kitchen. Katie is blessed to be the mother of Matthew and Cash, a bonus mom to Megan, and nana to Aria. She currently resides in Michigan with her husband, Larry, youngest son, and two cats, Gandalf and Gus. When not in the kitchen, Katie loves visiting the beaches of Lake Michigan, reading true crime novels, or relaxing in front of a superhero movie with her family.