The Healthy Air Fryer Cookbook for Beginners 2021 : Beneficial and Crispy Recipes for Those Who Want to Cook Fast and Tasty

Table of contents :
Introduction
Benefits
How to Cook with the Air Fryer
Cooking Meat and Poultry
Seafood
Vegetables
Frozen Food
How to Clean the Air Fryer
The Types of Air Fryers
EGGS RECIPES
Omelet With Peas
Air Fryer Soft Omelet
Сurry Omelet
Thyme Omelet
Greece Omelet
Pumpkin Omelet
Scrambled Eggs with Celery and Tomatoes
Omelet with Broccoli and Crumbs
FISH RECIPES
Salmon Steak
Salmon Steak with Sesame Seeds
Pink Salmon Balls
Seafood Casserole
Grilled Trout with Tangerine
Fish with Pineapple
Trout Skewers
Air Fryer Crispy Garlic Fish
Cob with Bread Crumbs
Popcorn Shrimp
Fish Cakes
MEAT AND POULTRY RECIPES
Turkey Cutlets
Chicken Breast in Air Fryer
Hunting Beef
Chicken Roll
Meat and Vegetable Casserole
Meat Bread
Turkey Fillet Steak
Beef “in Bag”
Chicken Stuffed Oranges
Beef Roll
VEGGIE RECIPES
Eggplant with Wine
Air Fryer Potatoes
Easy Air Fryer Asparagus
Air Fryer Zucchini
Air Fryer Carrots
Cauliflower with Honey Sauce
Air Fryer Corn on The Cob
Zucchini Corn Fritters
Avocado Fries
Crispy Spinach
Fried Green Tomatoes
Roasted Broccoli
SAUCES RECIPES
Sauce with Feta Cheese (for sandwiches and fish)
Apple Curry Sauce (for meat, poultry, and vegetables)
Yoghurt-Mustard Sauce (for salads, vegetables, and meat)
Green Cream Sauce (for pasta, toasts, and sandwiches)
Lemon Honey Vinegar Dressing (for vegetable salads with lots of greens, fish, seafood)
Chickpea Sauce (for wheat and rice noodles, meat, sandwiches)
Spicy Chutney (rice, tofu, and bean stew)
Salsa (for Mexican food (corn tortillas, nachos), meat dishes, side dishes)
Sweet and Sour Sauce (for Asian dishes, fried vegetables, rice)
DESSERTS RECIPES
Green Buckwheat Energy Bars
Baked Apples
Air Fryer Carrot Pancakes
Cottage Cheese Casserole with Berries
Banana Bread in Air Fryer
Air Fryer Shortbread
Thai Fried Banana Bread
Blueberries Pies
Orange with Cinnamon and Honey

Citation preview

The Healthy Air Fryer Cookbook for Beginners 2021 Beneficial and Crispy Recipes for Those Who Want to Cook Fast and Tasty

By Karla Bro

Copyright © 2021 by Karla Bro All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any information storage and retrieval system, without permission in writing from the publisher. Disclaimer All material in " The Healthy Air Fryer Cookbook for Beginners 2021. Beneficial and Crispy Recipes for Those Who Want to Cook Fast and Tasty " is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information. Consult appropriate professionals for your health and well-being. Remember that cooking is subjective. You may not achieve the desired results due to different brands of ingredients or different cooking abilities. Avoid your allergens. I am not a chef. I'm just a person who likes cooking and writing about home-cooked food. Most of my recipes are created based on personal taste.

Table of Contents Introduction Benefits How to Cook with the Air Fryer Cooking Meat and Poultry Seafood Vegetables Frozen Food How to Clean the Air Fryer The Types of Air Fryers EGGS RECIPES Omelet With Peas Air Fryer Soft Omelet Сurry Omelet Thyme Omelet Greece Omelet Pumpkin Omelet Scrambled Eggs with Celery and Tomatoes Omelet with Broccoli and Crumbs FISH RECIPES Salmon Steak Salmon Steak with Sesame Seeds Pink Salmon Balls Seafood Casserole Grilled Trout with Tangerine Fish with Pineapple Trout Skewers Air Fryer Crispy Garlic Fish Cob with Bread Crumbs Popcorn Shrimp Fish Cakes MEAT AND POULTRY RECIPES

Turkey Cutlets Chicken Breast in Air Fryer Hunting Beef Chicken Roll Meat and Vegetable Casserole Meat Bread Turkey Fillet Steak Beef “in Bag” Chicken Stuffed Oranges Beef Roll VEGGIE RECIPES Eggplant with Wine Air Fryer Potatoes Easy Air Fryer Asparagus Air Fryer Zucchini Air Fryer Carrots Cauliflower with Honey Sauce Air Fryer Corn on The Cob Zucchini Corn Fritters Avocado Fries Crispy Spinach Fried Green Tomatoes Roasted Broccoli SAUCES RECIPES Sauce with Feta Cheese (for sandwiches and fish) Apple Curry Sauce (for meat, poultry, and vegetables) Yoghurt-Mustard Sauce (for salads, vegetables, and meat) Green Cream Sauce (for pasta, toasts, and sandwiches) Lemon Honey Vinegar Dressing (for vegetable salads with lots of greens, fish, seafood) Chickpea Sauce (for wheat and rice noodles, meat, sandwiches) Spicy Chutney (rice, tofu, and bean stew)

Salsa (for Mexican food (corn tortillas, nachos), meat dishes, side dishes) Sweet and Sour Sauce (for Asian dishes, fried vegetables, rice) DESSERTS RECIPES Green Buckwheat Energy Bars Baked Apples Air Fryer Carrot Pancakes Cottage Cheese Casserole with Berries Banana Bread in Air Fryer Air Fryer Shortbread Thai Fried Banana Bread Blueberries Pies Orange with Cinnamon and Honey

Introduction The air fryer is very popular today. Why? Because people want to eat healthy food, but they don’t want to give up fried food. That’s why air frying will be the perfect method for cooking. Firstly, these machines don’t actually fry. We place the food into the perforated basket. The machine cooks by blowing hot air around the food. Let’s read all about the air fryer.

Benefits Save Your Time. Today people are very busy spending a lot of time cooking a home meal. The air fryer will help you save time and provide your family with healthy food. Air frying is a fast cooking method that cuts out pre-heating and shortens cooking time thanks to rapid air circulation technology. The air fryers don’t fry; we take a perforated basket, place the food in it, and the machine cooks the products by blowing hot air around them. The air produces a convection effect that cooks and browns the exterior of the food. Save Your Money. You needn’t buy many high-quality oils because you will use little to no oil for your air fryer. Low-Calorie Meals. Do you want to drop a few pounds? Do you want to enjoy the finger-licking goodness of fried food? The air fryer will be the best helper. With this machine, you will cook delicious food with 70-80% fewer calories than usual fried food. Tasty Veggies. Veggies are essential for proper nutrition. But they are not always tasty. Or, maybe they do not appeal to everybody. That’s why you must air fry veggies—this method of cooking crisps them up to delicious perfection. Safe Cooking. The air fryer eliminates the risk of hot oil spills and splashes. Frying will be safe. Comfortable Cooking. The air fryer doesn’t heat your whole home like a conventional oven. And the air fryer doesn’t fill your home with fried food smells.

How to Cook with the Air Fryer In the air fryer, you can cook everything from snacks to main dishes. We have some advice for air frying proteins, frozen food, and veggies. At first, you have to remember: COOKING TIMES VARY BASED ON THE SIZE AND QUANTITY OF FOODS YOU CAN OPEN THE AIR FRYER TO CHECK THE FOOD AS IT COOKS

Cooking Meat and Poultry

The cooking time for meat depends on the thickness and desired result, from rare to well done. Whole chicken – 350°F/ 177°C– 45-65 minutes Chicken breasts with the bone – 375°F/190°C – 25-35 minutes Chicken breast, filet – 350°F/ 177°C – 15-20 minutes Chicken tenders – 350°F/ 177°C – 8-12 minutes

Chicken thighs with the bone – 400°F/ 200°C – 15-25 minutes Chicken thighs, boneless – 375°F/ 190°C – 16-25 minutes Chicken wings – 375°F/ 190°C – 18-28 minutes A piece of lamb leg – 375°F/ 190°C – 17-30 minutes A piece of lamb rack – 350°F/ 177°C – 10-17 minutes NY strip steak – 400°F/ 200°C – 8-14 minutes Pork Chops – 350°F/ 177°C – 10-15 minutes Pork Tenderloin – 375°F/ 190°C – 15-25 minutes Ribeye – 400°F/ 200°C – 15-25 minutes

Seafood

Do you love crispy fish? But usually, you use a frying pan for cooking. It’s not useful. Cook fish in the air fryer and follow these rules: IF YOU WANT TO GET CRISPY FISH, MAKE SURE YOU DON’T OVERCROWD YOUR FRYER BASKET. THERE MUST BE ENOUGH SPACE BETWEEN EVERY PIECE OF SEAFOOD. OTHERWISE, YOU WILL GET STEAMED FISH. IF YOU COOK SHRIMPS AND SQUID, SHAKE THE BASKET EVERY COUPLE OF MINUTES Salmon – 375°F/190°C – 8-13 minutes Tilapia – 400°F/200°C – 8-12 minutes Shrimp – 350°F/175°C – 5-8 minutes Squid – 400°F/200°C – 4-8 minutes Scallops – 400°F/200°C – 5-7 minutes

Vegetables You can cook any veggies in the air fryer, and they will have a texture that is most similar to roasting. The following rules will help you to make veggies tastier. Before air frying vegetables, sprinkle them with a little bit of oil. Soft veggies will cook quickly, rough and tough roots will take a little longer. Asparagus – 400°F/200°C – 6-10 minutes Sliced beets – 350°F/175°C – 15-25 minutes Whole beets – 400°F/200°C – 30-40 minutes Sliced bell peppers – 350°F/175°C – 7-10 minutes Bok Choy – 350°F/175°C – 5-6 minutes Broccoli – 400°F/200°C – 5-9 minutes Sliced Brussels sprouts – 375°F/190°C – 9-16 minutes Chopped butternut squash – 400°F/200°C – 15-20 minutes Chopped or baby carrots – 400°F/200°C – 10-15 minutes Whole cauliflower – 350°F/175°C – 15-20 minutes Chopped cauliflower – 400°F/200°C – 10-15 minutes Corn on the cob – 400°F/200°C – 8-10 minutes Chopped eggplant – 400°F/200°C – 15-18 minutes

Green beans – 400°F/200°C – 8-10 minutes Kale leaves – 375°F/190°C – 4-5 minutes Mushrooms – 375F°/190C° – 8-13 minutes Okra – 350°F/175°C – 12-14 minutes Sliced onions – 400°F/200°C – 8-10 minutes Chopped or halved parsnips – 375°F/190°C – 10-16 minutes Whole potatoes – 400°F/200°C – 30-45 minutes Sliced potatoes – 375°F/190°C – 15-30 minutes Chopped sweet potatoes – 400°F/200°C – 8-15 minutes Whole sweet potatoes – 375°F/190°C – 30-35 minutes Cherry tomatoes – 350°F/175°C – 5-8 minutes Halved tomatoes – 350°F/175°C – 8-12 minutes Chopped zucchini – 350°F/175°C – 8-12 minutes Noodles zucchini – 400°F/200°C – 10-20 minutes

Frozen Food This food is worth cooking. And it can be tasty, besides that, you can save your time after a long day at work. An air fryer cooks pre-made frozen food to perfection. If you need to flip food halfway through, buy a pair of silicone-tipped tongs Chicken tenders, breaded and pre-cooked – 375F/190C – 14-18 minutes Dumplings – 400°F/200°C – 6-10 minutes Egg rolls – 350°F/175°C – 8-14 minutes Fish sticks – 350°F/175°C – 8-12 minutes Hash browns – 400°F/200°C – 6-9 minutes Mini pizzas – 325°F/165°C – 6-15 minutes Mozzarella sticks – 375°F/190°C – 7-10 minutes Onion rings – 400°F/200°C – 8-10 minutes Tater tots – 400°F/200°C – 10-15 minutes Other Foods: Sliced Bananas – 375°F/200°C – 6-8 minutes Chickpeas – 400°F/200°C – 12-17 minutes Cubed tofu – 375°F/190°C – 12-17 minutes Tortilla chips – 350°F/175°C – 3-8 minutes Taco shells – 350°F/175°C – 7-12 minutes Pizzas, personal size – 375°F/190°C – 7-12 minutes

How to Clean the Air Fryer Remember the following rules: This machine is afraid of metal utensils, abrasive sponges, steel wire brushes. In this way, you can damage the non-stick coating on your air fryer. Don’t submerge your air fryer in water. Remember, the central part is an electric appliance, and water can damage it.

If your air fryer has a foul odor, put half a lemon in the basket. Leave it for 30 minutes before cleaning. Wash the basket, tray, and pan each time you use the machine. Use soap and warm water. You can place these parts in the dishwasher, but you must be sure that it’s safe. Use a damp cloth with a bit of dish soap to clean the interior. You make it quick. After that, you can dry all the parts and reassemble them. Every once in a while, wipe down the exterior with a damp cloth. Check the heating coil for residue. Let the machine cool, and then wipe the build-up with the damp cloth. Some parts may be dishwasher safe, so refer to your manual if you prefer to use the dishwasher to clean. Cleaning directions step by step: At first, unplug the air fryer, but before, you must cool it for 30 minutes. Remove the baskets and pans. Wash them with hot soapy water. If the pans or baskets have baked-on grease or food, allow the parts to soak in hot soapy water for at least 10 minutes. Use a non-abrasive sponge for scrubbing. Turn the appliance upside down and use a damp cloth or sponge to wipe down the heating element. You can use water and baking soda paste to clean any baked-on or hard residue on the main appliance. Scrub the paste into the residue using a soft-bristle scrub and wipe away with a clean cloth. Wipe the exterior with a damp cloth. Use a clean wet cloth to wipe away the soap.

What You Have to Use: Non-abrasive sponge Damp microfiber cloth Dish soap Baking Soda Soft-bristle scrub brush Clean, dry cloth

The Types of Air Fryers All air fryers work in roughly the same way. But there are some differences. Air fryer with a pull-out tray. This machine has a tray or basket, and we need to add food to it and slot it in. Air fryer with a bowl. There is a wider bowl and viewing window in this machine. It’s more comfortable because you can check on the food without disturbing the process. Manual timer. In this case, you turn to set the time during which you want to cook your food. Digital timer. In this case, you can see at a glance how much time is left on the clock.

EGGS RECIPES

Omelet With Peas Cooking time 30 minutes / Serve 1 Ingredients 2 eggs 1/3 cup of milk 3.5 ounces green peas, fresh or frozen Salt to taste Directions 1. Preheat the air fryer to 350 °F. 2. If you choose frozen green peas, defrost them and drain the water. 3. Place the peas into the mold for the air fryer. 4. Take the mixing bowl. Beat the eggs in it, add milk, a pinch of salt. Whisk the ingredients with the fork. 5. Pour the mixture into the mold with peas. 6. Place the mold in the air fryer—Cook for 20 minutes. Cooking time depends on the thickness of the omelet. Nutrition facts per serving: 298 calories, 15.16g fat, 18.53g carbohydrate, 21.61g protein

Air Fryer Soft Omelet Cooking time: 25 minutes / Serves 2 Ingredients 5 eggs 1 cup of milk Salt to taste Directions 1. Preheat the air fryer to 400 °F. 2. Combine the ingredients in a big mixing bowl. Whisk them with the fork. 3. Pour the mixture into the mold of the air fryer, place it in the air fryer—Cook for 20 minutes.

Nutrition facts per serving: 295 calories, 19.4g fat, 6.5g carbohydrate, 21.4g protein

Сurry Omelet Cooking time: 25 minutes / Serves 2 Ingredients 5 eggs 1 cup of milk Salt to taste A pinch of curry Chilli pepper to taste Directions 1. Preheat the air fryer to 400 °F. 2. Combine the ingredients in a big mixing bowl. Whisk them with the fork. 3. Pour the mixture into the air fryer's mold and place it in the air fryer—Cook for 20 minutes. Nutrition facts per serving: 295 calories, 19.4g fat, 6.5g carbohydrate, 21.4g protein

Thyme Omelet Cooking time: 25 minutes / Serves 2 Ingredients 5 eggs 1 cup of milk Salt to taste A pinch of curry Thyme to taste Directions 1. Preheat the air fryer to 400 °F. 2. Combine the ingredients in a big mixing bowl. Whisk them with the fork. 3. Pour the mixture into the air fryer's mold and place it in the air fryer—Cook for 20 minutes. Nutrition facts per serving: 295 calories, 19.4g fat, 6.5g carbohydrate, 21.4g protein.

Greece Omelet Cooking time: 25 minutes / Serves 4 Ingredients 5 eggs 1 cup of milk 2 tomatoes 1 bell pepper 4 cloves of garlic 3 ½ oz green beans 3 ½ oz Feta cheese 1 oz cheese to taste 1 oz chopped greens Directions 1. Preheat the air fryer to 400 °F. 2. Peel the bell pepper and tomato. Cut into small cubes. Place the vegetables into the mold, add cooked beans, chopped greens, minced garlic, and Feta. 3. Take a medium bowl, beat the eggs into it, add milk, salt, and pepper, and combine the ingredient, don't whisk. 4. Pour the egg mixture into the mold with the vegetables. 5. Shred the cheese and top the omelet. 6. Cook for 30 minutes. Nutrition facts per serving: 292 calories, 17.9g fat, 12g carbohydrate, 19.6g protein.

Pumpkin Omelet Cooking time: 35 minutes / Serves 4 Ingredients 5 eggs 1 cup of milk

½ lb pumpkin 2 tomatoes 1 bell pepper ½ celery stalk 4 cloves of garlic 1 oz chopped greens Salt, chili pepper, and curry to taste Directions 1. Beat the eggs into the medium bowl, add milk, salt, curry, and chili, combine the ingredients. 2. Grate the pumpkin, chop the pepper, tomato, celery, garlic, and greens. Place the ingredients into the mixing bowl, combine them. 3. Place the vegetable mixture into the mold. Pour the egg mixture into the mold. 4. Preheat the air fryer to 400 °F. Cook for 30 minutes. Nutrition facts per serving: 193.75 calories, 20g fat, 13.6g carbohydrate, 13g protein.

Scrambled Eggs with Celery and Tomatoes Cooking time: 25 minutes / Serves 2 Ingredients 3 eggs 2 tomatoes Celery stalk 1 bell pepper 3 oz bran bread Salt and chili pepper to taste Directions

1. Make the bran bread crumbs in the air fryer in the preheating mode. 2. Place the crumbs in the mold. 3. Cut the celery, tomatoes, bell paper into thin slices. Add the ingredients to the mold. Salt the dish. 4. Add the eggs to the mold. 5. Preheat the air fryer to 400 °F. Cook over 15 minutes. Nutrition facts per serving: 280 calories, 9.8g fat, 30g carbohydrate, 16g protein

Omelet with Broccoli and Crumbs Cooking time: 25 minutes / Serves 3 Ingredients 2/3 lb broccoli 5 eggs 1 cup of milk Salt to taste 3 oz bran bread Directions 1. Preheat the air fryer to 400 F. Place the broccoli into the mold, bake for 15 minutes; after cooking, cool the broccoli. 2. Cut the bread into cubes. Bake them in the air fryer for 400 °F for 5-10 minutes. 3. Combine the eggs with milk and salt. 4. Pour egg mixture into the mold with broccoli. 5. Top the dish with the crumbles. 6. Cook omelet for 20 minutes, 400 °F. Nutrition facts per serving: 300 calories, 13.8g fat, 24.9g carbohydrate, 19.8g protein

FISH RECIPES

Salmon Steak Cooking time 30 minutes / Serves 4 Ingredients 4 pieces salmon steaks (2 lb) 1 tsp Provence herbs ½ lemon 1 tbsp olive oil Salt to taste Directions 1. Preheat your air fryer to 400 °F. 2. Rinse and dry with a paper towel the salmon steaks. Place fish in a big bowl. 3. Squeeze lemon juice over the steaks. Drizzle with olive oil, salt and sprinkle with the herbs. 4. Place the steaks on the high grid of the air fryer. Place the black baking tray under the grid. Fat will drip into the tray, and your air fryer will be clean. 5. Cook fish for 20 minutes. Nutritional facts per serving: 348 calories, 45g protein, 16.75g fat, 0.85g carbs

Salmon Steak with Sesame Seeds Cooking time 45 minutes / Serves 2 Ingredients 1 ½ lb salmon steaks Sesame seeds to taste Salt to taste Ground white pepper to taste Directions

1. Preheat your air fryer to 400 °F. 2. Rinse and dry with a paper towel the salmon steaks. Place fish in a big bowl. 3. Add pepper to taste and salt the fish. Sprinkle with sesame seeds. 4. Place the steaks on the high grid of the air fryer. Place the black baking tray under the grid. Fat will drip into the tray, and your air fryer will be clean. 5. Cook for 35 minutes on fan speed. Nutritional facts per serving: 535 calories, 67g protein, 26g fat, 1.22 carbs

Pink Salmon Balls Cooking time 1 hour/ Serves 4 Ingredients 1 lb pink salmon 5 oz whole-wheat bread 1 egg Black pepper and salt to taste 5 oz corn grits Directions 1. Take a mixing bowl, place bread, and pour water into it. 2. Wash the fish, dry with a paper towel. Cut pink salmon into medium pieces. Grind fish and wet bred with a meat grinder. 3. Add salt, pepper, egg to the minced fish. Combine all ingredients well. 4. Place the mass into the fridge for 20-25 minutes. 5. Preheat the air fryer to 440 °F. 6. Remove minced fish from the fridge. Make the balls with your hands and roll them into the corn grinds. 7. Place the balls into the mold, and cook for 15 minutes. Turn the fish balls to the other side. And cook for 10 minutes. Nutritional facts per serving: 390.75 calories, 30.36g protein, 10g fat, 43g carbs

Seafood Casserole Cooking time 45 minutes / Serves 4 Ingredients 3 ½ oz peeled shrimps 3 ½ oz peeled mussels ½ lb champignon 1 onion 2 oz Parmesan cheese 4 tbsp sour cream or yogurt 1 ½ oz olive oil Dill, salt, black pepper to taste Directions 1. Wash, peel, and dry the champignon, cut into strips. Peel the onion and cut it into small cubes. 2. Peel the seafood. Grate the cheese. 3. Wash, dry, and chop the dill. 4. Take the frying pan, pour on it 1 tsp of olive oil. Place onion in it, fry for 2 minutes. Add champignon and fry for 6-7 minutes. 5. Add to the frying pan mussels and shrimps. Cook until liquid evaporates. Salt and add pepper to taste. Combine the ingredients well. 6. Preheat the air fryer to 440 °F. Place the mixture into the mold of the air fryer. Sprinkle seafood mixture with grated cheese and dill. 7. Cook for 15 minutes. Nutritional facts per serving: 217 calories, 14g protein, 16.5g fat, 10.75g carbs.

Grilled Trout with Tangerine Cooking time 35 minutes / Serves 4 Ingredients

1 lb trout 3 tangerines 1 tbsp olive oil Salt to taste Directions 1. Peel and cut the fish. Wash in cold water, dry it. 2. Portion the trout. 3. Peel the tangerines split them into pieces. Take the slices of two tangerines and squeeze the juice. 4. Marinate fish in juice and zest of tangerine for 10 minutes. Add olive oil and salt. 5. Preheat the air fryer to 400 °F. 6. Place the fish and the pieces of tangerine in the mold. Cook for 15-20 minutes Nutritional facts per serving: 145.18 calories, 21.93g protein, 4.94g fat, 3g carbs

Fish with Pineapple Cooking time 45 minutes / Serves 4 Ingredients 2 lb trout fillet ½ lb pineapple 1 ½ oz walnuts 3 cloves of garlic ½ lemon Salt and herbs to taste Directions 1. Wash the fillet, dry, and cut it into 1.5-2- inch strips. 2. Take a medium bowl, place the strips of fish in it. Squeeze lemon juice on the fish and salt. 3. Cut the pineapple into cubes, chop the walnuts and garlic. 4. Place the pieces of pineapple, walnuts, and garlic on the fillet strips. Roll the strips. 5. Place the rolls in the mold. 6. Preheat the air fryer to 500 °F. 7. Cook for 6 minutes on heating mode. Low the temperature to 455 °F. Add 1/4 cup of water and cook for 10 minutes at medium speed of the air fryer fan. After that, down the temperature to 400 °F. Nutritional facts per serving: 298.5 calories, 44.8 protein, 9.4g fat, 7.8g carbs

Trout Skewers Cooking time 30 minutes / Serves 3 Ingredients 1 lb trouts fillet Juice of ½ lemon Salt and herbs to taste Directions 1. Soak the wooden skewers in water. 2. Peel the fillet of fish, cut into middle cubes and place in the mixing bowl. Squeeze with lemon juice. Add salt and pepper. 3. Take the wooden skewers and thread the pieces of fish onto the skewers. 4. Put the skewers on the middle grill of the air fryer. Preheat the air fryer to 400 °F. Cook for 20 minutes at average speed. Nutritional facts per serving: 146.6 calories, 21.6g protein, 3.16g fat, 0.25g carbs

Air Fryer Crispy Garlic Fish Cooking time 20 minutes/ Servings 8 Ingredients 2 lb fish fillets (to taste) 1 tbsp olive oil 2 oz dry bread crumbs, you can use gluten-free or whole-wheat crumbs ½ tsp paprika ¼ tsp ground black pepper ¼ tsp garlic powder or granules ¼ tsp onion powder Salt to taste Lemon wedges

Directions 1. Peel and wash fish fillets, drizzle with olive oil—coat fish with oil well. 2. Mix the bread crumbs with paprika, black pepper, onion powder, and salt, garlic powder in a shallow dish. 3. Coat each fish fillet in bread crumbs, and transfer it to your air fryer basket. 4. Cook at 390°F in the air fryer for 10 minutes. Open the air fryer and flip the fish fillets on the other side. Cook for 6-8 minutes. Nutritional facts per serving: 153 calories, 11g carbs, 21g protein, 3g fat

Cob with Bread Crumbs Cooking time 30 minutes/ Servings 2 Ingredients 1 lb cod, cut into 4 strips Kosher salt to taste Ground black pepper to taste ½ cup of all-purpose flour 1 large egg, beaten 1 cup of panko bread crumbs 1 tsp seasoning to taste Lemon wedges, for serving Tartar sauce, for serving Directions 1. Take the cod fillet and cut it into 4 strips. Season, salt, and add pepper to the fish; season on both sides pieces. 2. Take three bowls. Beat the eggs and whisk in the first bowl, place bread crumbs – in the 2d, flour – in the 3d. 3. Coat fish in flour, then in egg, and finally in the panko. 4. Place the fish in the basket of the air fryer. Cook cod at 400°F for 15 minutes, until fish golden. 5. Serve with tartar and lemon. Nutritional facts per serving: 575 calories, 81g carbs, 51g protein, 3g fat

Popcorn Shrimp Cooking time 30 minutes/ Servings 4 Ingredients ½ cup of whole-wheat flour 2 eggs 2 tbsp water 1   ½ cups of panko breadcrumbs

1 tbsp ground cumin 1 tbsp garlic powder 1 lb small shrimp ½ cup of no-salt-added ketchup 2 tbsp chopped fresh cilantro 2 tbsp lime juice ⅛ tsp kosher salt Directions 1. Cover the air fryer basket with oil. 2. Place flour in a dish. Beat eggs in the other bowl, add water, and whisk the ingredients. 3. Take the third dish, place panko, garlic, onion powder, and cumin in it. Combine the ingredients. 4. Peel the shrimps, pour them in the flour, then in the egg mixture, then in the panko. 5. Place one-half of the covered shrimps on the basket. Cook at 360 °F for about 8 minutes until crispy. Turn once during cooking. 6. Repeat the same with the second part of the shrimps. Sauce 1. Take a medium mixing bowl. Combine lime juice, cilantro, salt, ketchup in the bowl. Nutritional facts per serving: 297 calories, 4g fat, 35g carbs, 29g protein

Fish Cakes Cooking time 20 minutes/ Servings 2 Ingredients Nonstick cooking spray 10 oz finely chopped white fish, cod ⅔ cup of whole-wheat panko breadcrumbs 3 tbsp finely chopped fresh cilantro 2 tbsp Thai sweet chili sauce 2 tbsp yogurt 1 large egg ⅛ tsp salt ¼ tsp ground pepper 2 lime wedges Directions 1. Wash, peel and chop finely white fish. Chop fresh cilantro finely too. 2. Coat the basket of an air fryer with cooking spray. 3. Take a mixing bowl and combine fish, panko, cilantro, chili sauce, yogurt, egg, salt, and pepper in it. Combine the ingredients well. 4. Take four 3-inch-diameter cakes. 5. Coat the cakes with cooking spray, and place them in the prepared basket. 6. Cook at 400°F until the cakes are browned for about 10 minutes. Nutritional facts per serving: 399 calories, 16g fat, 28g carbs, 35g protein

MEAT AND POULTRY RECIPES

Turkey Cutlets Cooking time 40 minutes/ Servings 8 Ingredients 2 ½ lb turkey fillet 1 ½ lb carrots 1 ½ lb onions 6-8 pcs. garlic cloves 5 tbsp oat flakes 100 ml milk 1 tsp olive oil Spices to taste Salt to taste Ground black pepper to taste Directions 1. Wash the turkey fillet, cut it into medium-sized pieces. 2. Peel the onion and garlic, wash, grate. 3. Peel the carrots thoroughly, wash them well, and cut them into small pieces. 4. Grind the meat and the carrots into the food processor. Add the grated onion and garlic to the meat, mix everything well. 5. Pour oatmeal into the prepared minced meat. Pour milk into the mixture, combine thoroughly. 6. Then salt and pepper the minced meat to taste. You can add your favorite spices. 7. Grease your hands with olive oil and form medium-sized cutlets from the minced meat with your hands. 8. Put the grill in the air fryer, place the baking sheet on the grill. Place the cutlets on the sheet. 9. Bake the cutlets in the air fryer at 500 F with a high fan speed for about 6 minutes. Then turn on the temperature to 455 °F at an average fan speed.

Bake for about 15-20 minutes. Nutritional facts per serving: 234.6 calories, 30.4g protein, 2.7g fat, 22.8g carbs

Chicken Breast in Air Fryer Cooking time 60 minutes/ Servings 4 Ingredients 2 lb chicken fillet 3 cloves of garlic 20 ml soy sauce Spices to taste Some boiled water Directions 1. Cut the chicken fillet into small pieces. 2. Finely chop the garlic or pass it through a garlic press. 3. Pour the soy sauce into a bowl. If it turns out to be too salty, dilute a little with warm boiled water. 4. Combine crushed garlic and spices with soy sauce. 5. Dip each piece of chicken fillet in the sauce and place in another bowl, pour the remaining sauce over the chicken and refrigerate for half an hour to soak. 6. Place the marinated fillets on the lower wire rack, set the temperature to 410°F, time for 20 minutes, and high blowing speed. Nutritional facts per serving: 271.5 calories, 53.3g protein, 2.7g fat, 5.7g carbs

Hunting Beef Cooking time 12 hours 15 minutes / Servings 4 Ingredients 2 lb beef 3 ½ oz bacon 1 oz juniper berry 1 onion 2 tbsp grape vinegar 2 carrots 1 ½ oz parsley ¼ celery root 2 cups of water ½ tsp coriander 1 tsp black pepper Salt to taste Directions 1. Cut meat into pieces, salt, and pepper them. 2. Combine vinegar, juniper berries, and coriander. Dip meat into the marinade. Keep marinated meat in the fridge for 12 hours. 3. Then put the marinated meat into a mold. Add to the mold fried bacon, parsley, celery, and diced carrots and onions. 4. Preheated the air fryer to 400 °F, place the meat with vegetables, and simmer for about 15 minutes. Enjoy your meal! Nutritional facts per serving: 591 calories, 49.7g protein, 39.3g fat, 9.3g carbs

Chicken Roll Cooking time 40 minutes/ Servings 6 Ingredients 1 lb chicken leg skinless 1 ½ lb chicken breast (2 pieces) 1 ½ tsp allspice ground pepper 1 tsp salt Dried garlic to taste Ground red pepper to taste Directions 1. Wash and dry the chicken leg. Carefully separate the meat from the bones. Transfer chicken to a cutting board beat off with a special hammer. Cover the pieces of the breast with cling film and beat them off with a hammer. 2. Sprinkle the beaten leg with salt, allspice, and dried garlic. Put a layer of chicken breast on top, add a little salt and pepper, roll the chicken, sprinkle with red pepper. 3. Wrap the roll in foil, twist its ends. Wrap the roll with thread carefully. 4. Place the roll in the air fryer on a high wire rack and cook (bake) for 20 minutes at a temperature of 400 °F. 5. Turn off the air fryer, leave the roll inside until it cools completely. After transfer the rolls to the refrigerator for at least 1 hour. Nutritional facts per serving: 264.8 calories, 37.5g protein, 12.5g fat, 0.43g carbs

Meat and Vegetable Casserole Cooking time 45 minutes/ Servings 4 Ingredients 1 lb beef 2 carrots 2 eggplants 3 feathers of leeks 4 ½ oz celery root 2 cups mashed potatoes 3 ½ oz mushrooms (to taste) 2 tbsp butter 2 tbsp bread crumbs Salt pepper Directions 1. Cut the scalded eggplants into thin slices. Grind the meat, carrots, mushrooms, onions, celery root in a food processor. 2. Take the mold of the air fryer, grease it with the oil. Put mashed potatoes in a greased form, then minced vegetables, meat with mushrooms. Put the eggplants on top of the casserole. 3. Sprinkle the breadcrumbs on the casserole and spread the pieces of butter on top. 4. Preheat the air fryer to 320 °F. Cook for 35 minutes. Nutritional facts per serving: 551 calories, 29.4g protein, 30.35g fat, 41.02g carbs

Meat Bread Cooking time 50 minutes / Servings 6 Ingredients 2 ½ lb minced beef and chicken (1:1) 1 ½ oz whole-wheat bread 3 ½ oz cheese 5 oz green olives 1 bunch green onion 2 eggs 1-2 tsp rosemary 1 tsp sweet paprika Salt, white pepper to taste 1 tbsp mustard Directions 1. Soak bread in milk, then squeeze lightly and add to minced meat. 2. Cut the cheese into cubes (1x1 cm), chop the onion. Cut the olives into rings. Add these ingredients to the minced meat, combine well. 3. Add eggs and spices to the meat mixture, combine. 4. Place the mixture into the greased mold (rectangular shape). Cover it with foil. 5. Preheat the air fryer to 400 °F. Cook for 30 minutes. Then remove the foil and cook for 10 minutes at 440 °F. Nutritional facts per serving: 266 calories, 6.8g protein, 6.8g fat, 10g carbs

Turkey Fillet Steak Cooking time 50-90 minutes / Servings 2 Ingredients 10 ½ oz turkey fillet juice of 1/3 lemon 2 tbsp olive oil Salt to taste Spices to taste Directions 1. Rinse the fillet with cold water thoroughly, dry it. 2. Cut the turkey into slices about 0.5-inch thick. You can beat the slices gently. 3. Mix the prepared pieces with olive oil and lemon juice. Marinate for 3060 minutes. 4. Salt and season the slices gently. Place turkey on the middle grill of the air fryer. 5. Bake the steaks for about 6 minutes at 440 °F in the air fryer at high fan speed. Then cook at 455 °F, an average fan speed of about 15 minutes. Nutritional facts per serving: 217 calories, 28.8g protein, 11.04g fat, 0.25g carbs

Beef “in Bag” Cooking time 60 minutes/ Servings 2 Ingredients 1 lb 2 oz roasted beef 1 lb sugar-free ketchup Garlic to taste (at least 2 cloves) 4 potatoes, chopped coarsely 2 carrots, chopped coarsely 5 oz mustered Salt and black pepper to taste 1 onion Directions 1. Wash and dry the meat. Cut into portions. 2. Then rub the meat with salt and a mixture of ketchup and mustard. 3. Peel the onion and chop it coarsely. 4. Place the meat, onion in the big mixing bowl. Marinate for 2-4 hours. 5. Place the meat with marinade sauce, onions, spices to taste, potatoes, carrots into the roasting sleeve. 6. Cook in an air fryer at 400 °F for 1 hour, medium airflow. Nutritional facts per serving: 924 calories, 60g protein, 37g fats, 89g carbs

Chicken Stuffed Oranges Cooking time 50 minutes / Servings 4 Ingredients 4 oranges 12 oz chicken fillet 1 onion 1 clove of garlic 1 ½ tbsp yogurt 1 brunch greens to taste Salt to taste) Ground black pepper to taste Ground nutmeg to taste A pinch of ground cinnamon Vegetable oil (grease the form) A handful of walnuts (optional) Directions 1. Wash the chicken fillet, dry with a paper towel, and cut into small cubes. 2. Lightly grease the air fryer mold with vegetable oil. Put the chopped meat in the mold. Then place the dish with meat on the middle wire rack of the air fryer. Set the temperature to 420 °F on medium fan speed. Cook for 20-25 minutes. 3. While the meat is roasting, chop the herbs, onions, and garlic finely. Add fried chicken to herbs, onions, and garlic. Mix everything well, add spices and 1 ½ tbsp of yogurt. Salt to taste, add a handful of chopped walnuts. And mix everything well again. 4. Take the oranges, wash thoroughly and wipe off. Then carefully cut off the top of the fruits. Cut out the pulp with a

sharp knife or scissors. Do not cut out all the pulp completely cut. Leave a little pulp along the "walls." Gently and lightly press down the remaining pulp with a teaspoon. If there is a lot of juice inside the orange, drain it. 5. Stuff the oranges with meat. Cover them with the cutting tops. Place the oranges on the lower wire rack of the air fryer. Cook at 440 °F, with high fan speed. Cook for 15-20 minutes. 6. The finished "golden balls" are carefully taken out of the air fryer and served on the table. Nutritional facts per serving: 242.9 calories, 23.1g protein, 7.5g fats, 20.6g carbs

Beef Roll Cooking time 60 minutes/ Servings 5 Ingredients 1 lb minced beef 1 raw egg 3 boiled eggs 2 tbsp breadcrumbs 2 onions 1/3 cup of milk 2 oz green onion Yogurt to taste Salt, pepper, seasoning to taste Directions 1. Soak the breadcrumbs in the milk for 5 minutes, mince the onion in the food processor. Add the soaked crumbs, onion, 1 raw egg, salt, pepper, spices to taste the minced meat. Combine the ingredients well. 2. Make the filling. Chop boiled eggs, finely chop green onion, add yogurt, herbs to taste, combine well. 3. Place the foil on the medium wire rack. Place the filling on the meat, roll it and wrap tightly in foil. 4. Bake the roll at 440 °F, high speed. Cook for 60 minutes. 5. Put the minced meat in a thin layer on the foil. Put the filling on top. Nutritional facts per serving: 301.2 calories, 25.8g protein, 18g fats, 9.1g carbs

VEGGIE RECIPES

Eggplant with Wine Cooking time 45 minutes / Servings 4 Ingredients 2 1/5 lb eggplants 4 tbsp vegetable oil ½ cup of dry white wine 8 medium tomatoes 4 cloves of garlic 2 onions 1 ½ oz pitted olives 10 almonds 1 sprig thyme 1 sprig marjoram 1 bay leaf Crushed nutmeg on the tip of a knife Pepper and salt to taste Directions 1. Wash and cut the eggplants into thin slices, sprinkle with salt, and leave for about 20 minutes. After that, rinse and dry the eggplants. 2. Chop the garlic, onion finely. Cut the tomatoes into slices. 3. Put half of the chopped onion and garlic, eggplants, tomatoes, almonds, olives into a greased baking sheet of the air fryer. 4. Sprinkle the vegetables with leftover onion and garlic, thyme, and marjoram on top. Then pepper, drizzle with wine, oil, and season. 5. Cover with lid or a piece of the foil and simmer in the air fryer at 400° F for 20-25 minutes. Nutritional facts per serving: 290.3 calories, 8.62g protein, 15.28g fat, 31.5g carbs

Air Fryer Potatoes Cooking time 60 minutes / Servings 2 Ingredients 5-6 potatoes Salt and seasoning to taste 1 tbsp olive oil Directions 1. Wash, peel, and the potatoes into large pieces or rectangular strips. 2. Pour oil, place the salt, and season to taste into a deep bowl. 3. Place the potatoes into the bowl. Combine the pieces with the oil mixture, and leave for 20 minutes. 4. Place the potatoes on the bottom rack in the air fryer—Cook at 400 °F for about 40 minutes. Nutritional facts per serving: 286 calories, 6.5g protein, 0.4g fats, 64.1g carbs

Easy Air Fryer Asparagus Cooking time 15 minutes/ Servings 4 Ingredients 1 lb asparagus 1 tsp olive oil or avocado oil 1/8 tsp salt 1/8 tsp pepper Lemon wedges Directions 1. Wash, rinse, and dry asparagus well. Snap off the bottom of the spears and discard them.

2. Combine the asparagus with oil, salt, pepper in the mixing bowl. 3. Place the asparagus in the air fryer basket. Cook at 400°F for about 8 minutes, until tender. 4. Serve the asparagus with lemon wedges. Nutritional facts per serving: 35 calories, 1.5g fats, 5g carbs, 3g protein

Air Fryer Zucchini Cooking time 15 minutes/ Servings 4 Ingredients 10 oz zucchini 1 egg ½ cup almond flour ½ cup grated Parmesan ¾ tsp Italian seasoning ¼ tsp garlic powder Pinch of salt and pepper, oil for spraying Directions 1. Wash the zucchini, cut in half lengthwise, shave seeds from the pieces. Cut them in half lengthwise again. 2. Then cut the pieces in half crosswise. You will get 16 pieces about 1/2-inch thick. 3. Beat the egg into the bowl. 4. Take another bowl, pour the flour or crumbs in it, grate Parmesan and add. Pour Italian seasoning, garlic powder, salt, and pepper. 5. Dredge the zucchini pieces in the egg and then coat the zucchini in the flour/crumb mixture. 6. Spray the air fryer basket with oil. Arrange one part of the zucchini pieces in a single layer in the basket. Arrange the second part of the zucchini on top, perpendicular to the first layer. Spray with oil. 7. Cook in the air fryer at 400°F for 9-10 minutes. Nutritional facts per serving: 340 calories, 29g fat, 10g carbs, 11g protein

Air Fryer Carrots Cooking time 20 minutes/ Servings 2 Ingredients 4 large carrots 1 tbsp olive oil ¼ tsp salt ¼ tsp pepper 1 tsp seasoning to taste Directions 1. Wash, peel, and cut the carrots into medium pieces. 2. Take a large bowl, pour oil, place the seasoning in it. 3. Place the carrots in the air fryer basket, place them in the even layer in the air fryer. 4. Cook at 350 °F for 5 minutes. Stir the carrots with a wooden spoon. After that, cook for 15-20 minutes. Nutritional facts per serving: 120 calories, 7g fat, 14g carbs, 1g protein

Cauliflower with Honey Sauce Cooking time 60 minutes/ Servings 4 Ingredients 1 ½ lb cauliflower florets, bite-size 1 tbsp cornstarch Pinch of salt, pepper, baking powder 1 cup all-purpose flour ½ cup cornstarch 2 tsp baking powder 1 tbsp garlic powder 1 cup cold water Directions 1. Mix 1 tbsp of cornstarch, pinch each salt, pepper, and bake powder in a small bowl. Sprinkle cauliflower florets with this mixture, stir them to coat. 2. Take a large bowl for the batter. Whisk the flour, cornstarch, baking powder, garlic powder in it. Add the cold water, combine the ingredients and get the mass like pancake batter. 3. Dip and coat the florets into the batter. Place them on a wire rack. Place a paper towel underneath to allow more excess batter to drip off. 4. Grease the air fryer basket with oil. Place coated cauliflower into the air fryer basket in a single layer. Keep space between each floret. 5. Cook at 350°F for 10-12 minutes. After that, cook the other part of the cauliflower. You can eat it with the sauces to your taste. Nutritional fact per serving: 330 calories, 3g fat, 68g carbs, 10g protein

Air Fryer Corn on The Cob Cooking time 15 minutes/ Servings 4 Ingredients 4 ears of corn Olive oil to grease Salt and pepper to taste Directions 1. Husk and trimmed the corns. 2. Rub the oil all over the ears. Place the corn in the air fryer, cook for 10 minutes at 400° F, flip ears halfway through cook time. 3. Serve with butter, and salt, pepper. Enjoy! Nutritional facts per serving: 270 calories, 16g fat, 34g carbs, 4g protein

Zucchini Corn Fritters Cooking time 30 minutes/ Servings 8 Ingredients 2 medium zucchini 1 cup of corn kernels 1 potato 4 tbsp whole-wheat flour 2-3 cloves of garlic 2-3 tsp olive oil Salt, pepper to taste 2 medium zucchini (grated) 1 cup corn kernels (fresh or frozen) 1 medium potato (cooked, peeled, mashed) 4 tbsp flour of your choice

2-3 garlic finely minced 2-3 tsp olive oil salt and pepper Directions 1. Wash, grate the zucchini with a food processor into a mixing bowl. Salt grated zucchini and leave for 15 minutes. After that, squeeze out with your hands. 2. Wash, peel, and cut into halves. Place the pieces into a bowl, and cook in the microwave; after that, mash potatoes. 3. In a big mixing bowl, combine zucchini, corn (frozen or fresh), flour, salt, minced garlic, pepper. Make a batter. 4. Make the fritters like the patties; use 2 tbsp of batter for each of them. Place the patties on the parchment—brush oil on the surface of cakes. 5. Preheat the air fryer to 360 °F. Cook for 10 minutes, then turn the patties and cook for 5 minutes until your desired crunches. Use sauce for the dip to your taste. Nutritional facts per serving: 180 calories, 4g fat, 33g carbs, 5g protein

Avocado Fries Cooking time 35 minutes/ Servings 30 fries Ingredients 3 avocados 1 cup panko breadcrumbs ½ cup parmesan cheese ½ tsp black pepper 2 large eggs A nonstick spray for air fryer Coarse salt and fresh lime juice, optional 1/2 cup ranch dressing, store-bought or homemade 2 tablespoons sriracha Directions 1. Wash, peel, pit, and cut the avocados into five slices. 2. Take a medium bowl, pour in it breadcrumbs, pepper, grate Parmesan cheese and add to the bowl. Whisk the eggs in the other mixing bowl. 3. Dip the avocado slices into the egg, then coat them with a panko mixture. 4. Take the air fryer basket and spray with nonstick spray. Place avocado fries into the basket without touching.

5. Preheat the air fryer to 350 °F. Cook the slices for 3 minutes per side. You will get crispy and golden brown pieces. Repeat with the other cuts. 6. Serve with the sauce. Nutritional facts per piece: 69.9 calories, 5.3g fat, 3.5g carbs, 2.04g protein

Crispy Spinach Cooking time / Servings 1 Ingredients 6 oz baby spinach leaves Olive or avocado oil (to spray) Garlic powder to taste Sea salt to taste Parmesan 1 oz (if tolerated – you could also use plant-based Parmesan) Lemon juice Directions 1. Wash and dry spinach leaves, spray with oil lightly. 2. Season the spinach with garlic, sea salt lightly. 3. Preheat the air fryer to 300 °F. Place the spinach in the air fryer's basket and cook for 10 minutes. 4. Then remove the basket and sprinkle spinach with Parmesan. Squeeze with lemon juice. Nutritional facts per piece: 165.7 calories, 13.41g fat, 0.6g carbs, 10.08g protein.

Fried Green Tomatoes Cooking time 15 minutes / Servings 4 Ingredients 2-3 green tomatoes (1/2 lb) Salt and pepper to taste ½ cup of all-purpose flour 2 eggs 1 cup yellow cornmeal ½ buttermilk 1 cup Panko crumbs Olive oil Directions 1. Wash, dry with a paper towel, and cut the tomatoes into 1/4inch slices. Season the pieces with salt and pepper to taste. 2. Take a shallow dish, place flour in it. 3. Whisk the eggs in the other bowl, add buttermilk and whisk the ingredients again. 4. Take the other shallow dish and combine the Panko crumbs and cornmeal in it. 5. Preheat the air fryer to 400 °F. 6. Coat the tomato slices in the flour, then in the egg mixture, next – in the crumbs mixture. 7. Brush the air fryer basket with the oil, place four slices in the basket. Brash the top with the oil. Cook for 5 minutes. After that, flip the tomato slices over, mist them with the oil and cook for 3 minutes. 8. Serve with sauce to your taste. Nutritional facts per serving: 385.25 calories, 69g carbs, 11.7g protein, 7.04g fat

Roasted Broccoli Cooking time 30 minutes/ Servings 4 Ingredients 1 lb florets of broccoli 1 ½ tbsp peanut oil 2 tbsp reduced-sodium soy sauce 2 tsp honey 2 tsp Sriracha 1 tbsp minced garlic 1 tsp Rice vinegar 1/3 cup roasted salted peanuts Salt and fresh lime juice to taste Directions 1. Take a large bowl, place the broccoli floret, peanut oil, and sea salt in it. Toss the ingredients. It's better to do with the hands. 2. Transfer the basket into the air fryer and leave a little bit of space between each floret. 3. Cook at 400 °F for about 15 – 20 minutes, stirring halfway, until golden brown and crispy. 4. Make the sauce: mix honey, soy sauce, and sriracha, rice vinegar in the microwave-safe bowl. Microwave the mixture for 15 seconds until the honey is melted. 5. Transfer the cooked broccoli to a bowl and add in the soy sauce mixture. Toss to coat. 6. You can stir in the peanuts and squeeze lime juice on top. Nutritional facts per serving: 154 calories, 10.9g carbs, 6.4g protein, 10.8g fat

SAUCES RECIPES Sauce with Feta Cheese (for sandwiches and fish) Cooking time 5 minutes Ingredients 2 oz feta cheese; 1 cup of yogurt 1 fresh (2-3 oz) or pickled cucumber A sprig of dill Direction 1. Place all ingredients in a blender and combine well. The sauce will taste better if it is steeped in the refrigerator. 2. Dill can be replaced with any other greens or bell peppers. Nutritional facts: 278 calories, 19.48g protein, 16g fat, 13.5g carbs

Apple Curry Sauce (for meat, poultry, and vegetables) Cooking time 5 minutes Ingredients 1 apple ½ lb yogurt 1 tsp curry Directions Grate the apple or chop in a blender, mix with yogurt, and curry in the mixing bowl. Nutritional facts: 237 calories, 11.23g protein, 6.13g fat, 31.87g carbs

Ranch Sauce (for potato and meat dishes) Cooking time 5 minutes Ingredients 125 ml buttermilk or yogurt 125 ml sour cream 2 ½ oz chives ½ oz green onions 1 clove of garlic 1 tsp dry mustard 2 tsp apple cider vinegar Dried or fresh herbs to taste Salt to taste Directions Chop the onion and garlic, top with the buttermilk and sour cream, add the remaining ingredients, and stir. Nutritional facts: 297 calories, 14.29g protein, 14.18g fat, 29.3g carbs

Yoghurt-Mustard Sauce (for salads, vegetables, and meat) Cooking time 5 minutes Ingredients 250 ml natural yogurt; 1 tsp Dijon mustard 1 tsp apple cider vinegar A pinch of dried dill and parsley. Directions Place all ingredients in the mixing bowl and combine well. Nutritional facts: 160.7 calories, 11.44g protein, 5.89g fat, 16.23g carbs

Green Cream Sauce (for pasta, toasts, and sandwiches) Cooking time 5 minutes Ingredients 3 ½ oz green peas 1 fresh cucumber Green onions to taste 1 cup of yogurt Directions Grind vegetables in a blender or mixer, mix with yogurt. Nutritional facts: 208 calories, 14.4g protein, 4.3g fat, 29g carbs

Lemon Honey Vinegar Dressing (for vegetable salads with lots of greens, fish, seafood) Cooking time 5 minutes Ingredients 25 ml lemon juice 2 tsp of honey A few drops of wine vinegar Salt to taste Directions This sauce is prepared just before serving. You need to stir all the ingredients. Honey does not belong to dietary products, but it will not harm the figure in such small doses. Nutritional facts: 63.22 calories, 0.37g protein, 0.03g fat, 15.42g carbs

Chickpea Sauce (for wheat and rice noodles, meat, sandwiches) Cooking time 5 minutes Ingredients 3 ½ oz boiled chickpeas 1 tbsp lemon juice

100 ml orange juice Dry or fresh grated garlic Salt, pepper to taste Directions Grind everything in a blender, add water depending on the desired thickness of the sauce. Nutritional facts: 91.6 calories, 4.22g protein, 0.84g fat, 17.48g carbs

Spicy Chutney (rice, tofu, and bean stew) Cooking time 5 minutes Ingredients 10 oz sweet or semi-sweet onions ½ lb apples ¹⁄₂ tsp olive oil 3 ½ oz lime ½ oz ginger root 1 chili pepper 6 cloves of garlic

Cinnamon, cloves, nutmeg, black pepper to taste. Directions 1. Chop the onion and garlic. Place in a saucepan with a bit of olive oil. Cover and simmer over low heat. 2. Chop the apples, excluding the core and the lime, with the rind. Add fruit to a saucepan. 3. After that, finely chop the ginger, chili, and, along with the spices, send to the stewpan. You can add a little salt to the sauce. 4. Chutney is stewed for about an hour over low heat. If the mixture thickens during cooking, add a little boiling water. Nutritional facts: 176 calories, 4.03g protein, 1.28g fat, 36.5g carbs

Salsa (for Mexican food (corn tortillas, nachos), meat dishes, side dishes) Cooking time 5 minutes Ingredients 1 ½ lb ripe tomatoes 1-2 chili peppers 4 cloves of garlic 1/3 oz onions 40 ml lemon or lime juice 1 1/2 fresh cilantro Seasonings to taste Directions 1. Wash the tomatoes. Boil water in a saucepan and dip the tomatoes in it for a couple of minutes. Then transfer them to cold water, cool them, and peel them off. 2. Chop the tomato pulp, onion, and garlic. Squeeze lemon or lime into it. Peel and finely chop the chili. Add chopped herbs and spices to the sauce. Stir and refrigerate for several hours. You can add bell peppers, carrots, and other vegetables to taste. Nutritional facts: 183.4 calories, 10.14g protein, 1.71g fat, 33.92g carbs

Sweet and Sour Sauce (for Asian dishes, fried vegetables, rice) Cooking time 5 minutes Ingredients 200 ml pineapple juice 60 ml of water 3 tbsp tomato paste or sauce 2 tbsp vinegar 1 tbsp soy sauce 1 tbsp starch (preferably corn starch) Directions Combine juice, water, vinegar, soy, and tomato sauces in a heavybottomed saucepan or saucepan. Heat the mixture over medium heat for 5 minutes, stirring constantly. If you want a thicker sauce, add the starch diluted with hot water. Nutritional facts: 271.9 calories, 4.28g protein, 0.47g fat, 64g carbs

DESSERTS RECIPES

Green Buckwheat Energy Bars Cooking time / Servings 4 Ingredients ½ cup of raisins ½ cup of dried apricots ½ cup of prune ½ cup of green buckwheat Directions 1. Soak buckwheat for 12 hours, then germinate for 36 hours. 2. Soak dried fruits, raisins, apricots, and prune for a short time and dry with a towel. 3. Cut the ingredients finely, add green buckwheat sprouts. 4. Spread the butter (1 cm thick) on the baking paper. 5. Air fry the desserts until dehydrate (choose special mode). Set to air fryer at 205 °F for 3 hours. During drying, turn it over once. 6. Cut the dessert into bars with a knife. Store them in a jar at room temperature. Nutritional facts per serving: 236.65 calories, 5.13g protein, 1.16g fat, 54g carbs

Baked Apples Cooking time 30 minutes / Servings 5 Ingredients 5 apples 5 tsp honey Directions 1. Wash and dry the apples. Dry them with a paper towel. 2. Remove the seeds of the apples, do not damage the bottom. Cut the peel from the top of the apples. 3. Fill the apples with honey. Puncture the fruits with a fork. 4. Place the apples on the middle wire rack—Cook in the air fryer at 350 °F for 20 minutes. Nutritional facts per serving: 107.16 calories, 0.7g protein, 0.66g fat, 23.5g carbs

Air Fryer Carrot Pancakes Cooking time 40 minutes / Servings 4 Ingredients 3 carrots 1 apple 2 tbsp instant oatmeal 3 walnuts Handful of raisins Cinnamon 2 tbsp honey A pinch of salt 1 tbsp olive oil Directions 1. Peel the carrots, apple. Rub the ingredients finely in the mixing bowl. 2. Add salt, oatmeal, chopped walnuts, and raisins to the bowl. 3. Leave the mixture for half an hour. 4. Add honey, cinnamon to the mixture. Combine the ingredients, form the pancakes. 5. Grease the air fryer mold with olive oil. Place the pancakes in it. 6. Preheat the air fryer at 500 °F (high fan speed) for 6 minutes. Then air fry for about 30 minutes at 400 °F (medium fan speed). 7. You can serve the pancakes with sour cream. Nutritional facts per serving: 152.4 calories, 1.9g protein, 5.3g fat, 24.3g carbs

Cottage Cheese Casserole with Berries Cooking time 40 minutes / Servings 2 Ingredients 7 oz cottage cheese 1 egg 1 tbsp sugar or honey 4 tbsp grated berries to taste (cranberries, lingonberries, blueberries, cherries, raspberries, blackberries, etc.) Salt, cinnamon, cardamom, vanillin to taste Directions 1. Take the mixing bowl, beat the eggs in it, whisk them with salt, sugar, and spices. 2. Add cottage cheese to the mixture and combine the ingredients until smooth. 3. Put half of the mass into the air fryer mold and aline it. 4. Place the layer of grated berries. You can add sugar to the berries to taste. If you use frozen berries, defrost them at first. 5. Put the remaining half of the curd mass on top, aline. 6. Cook the casserole in the air fryer at 400 °F (fan speed) for about 30 minutes. Nutritional facts per serving: 269 calories, 20.75g protein, 12.16g fat, 17.46g carbs

Banana Bread in Air Fryer Cooking time 1 hour 10 minutes/ Servings 4 Ingredients ½ tbsp flour of the highest grade 1/4 tbsp wheat germ or whole wheat flour ½ tsp salt ½ tsp baking powder, 1 - 2 tbsp sugar turbinado, optional 2 ripe bananas ½ tbsp granulated sugar ¼ tbsp vegetable oil ¼ tbsp plain yogurt (not Greek) ½ tsp vanilla extract 1 large egg Directions 1. Take the medium mixing bowl, pour the flour, salt, baking powder in it. Combine the ingredients well. 2. Take the other mixing bowl, mash the bananas in it until smooth. Add sugar, butter, yogurt, vanilla, egg to the mashed bananas. Beat the ingredient until smooth. 3. Add dry ingredients to the wet ingredients. Combine all with the spatula. 4. Place the dough in the air fryer mold (7-inch). 5. Place in the air fryer and cook at 310 °F for about 35 minutes. 6. Transfer the banana bread to the wire rack to cool the bread for 10 minutes, slice, and serve. Nutritional facts per serving: 88.7 calories, 1.3g protein, 0.82g fat, 18.5g carbs

Air Fryer Shortbread Cooking time 20 minutes / Servings 6 Ingredients ½ lb flour

6 oz butter 2 ½ oz caster sugar 1 oz cocoa powder Rose chocolates 2 tsp vanilla essence chocolate chips Directions 1. Take the bowl and place the flour in it, butter, and caster sugar. 2. Rub the butter into the flour until thick crumbs. Knead the dough until the ball, and then roll out with your rolling pin. 3. Cut the cookie into shapes to your taste. 4. Place your shortbread on either your air fryer grill pan or an air fryer baking mat. Set the temperature to 360 °F, cook for 10 minutes until golden brown. Nutritional facts per serving: 397 calories, 4.7g carbs, 24g fat, 38.7g protein

Thai Fried Banana Bread Cooking time 60 minutes/ Servings 4 Ingredients 4 ripe bananas 2 tbsp all-purpose flour 2 tbsp rice flour 2 tbsp cornflour 2 tbsp shredded coconuts 1 pinch of salt 1/2 tsp Baking powder 1/2 tsp cardamom powder to taste A little sunflower oil (to drizzle) 1/4 cup rice flour (to coat) Sesame seeds (to coat) Directions 1. Take a large bowl, add in the all-purpose flour, rice flour, cornflour, baking powder, salt, and coconut. Stir the ingredients well. 2. Add little water at a time to make a thick and almost smooth batter. The batter can coat the back of a spoon. 3. Keep the rice flour and sesame seeds ready. 4. If you have mini bananas, slice them lengthwise in half. Large banana cut it into half, then slice in half lengthwise. Keep the banana aside. 5. Take an 8 x 8-inch foil and grease it with butter. It is so that when we air fry the batter-dipped bananas, they don't stick to the foil or the paper. 6. Dip banana slices into the wet batter, roll the soaked battercoated banana slices into the dry rice flour, and then onto the sesame seeds. 7. Place the batter-dipped bananas into the greased foil or butter paper. Air fry the bananas at 400 °F for about 10 to 15 minutes, flipping halfway through so it gets fried evenly all around.

Nutritional fact per serving: 330.75 calories, 6.56g protein, 26.5g fat, 60.8g carbs

Blueberries Pies Cooking time 30 minutes/ Servings 8 Ingredients ¼ cup blueberry jam ¼ cup fresh blueberries 1 lemon Flour for dusting 14.1-oz refrigerated pie crusts (2 crusts) 1 egg 2 tbsp sugar ¼ tsp ground cinnamon Oil for spritzing Directions 1. Make the filling. Take a medium bowl, combine the jam and blueberries in it. Zest the lemon to measure 1 tsp. Add to the blueberries mixture and mix well. 2. Soft the dough according to the instruction. Unroll the pie dough onto a lightly floured surface. Сut 8 circles from each piece of the pie dough. 3. Place 1 tbsp of filling onto each circle. Top with the remaining dough circles and press the edges to seal. You can crimp the edges with a fork. Cut two small slits in the middle of each pie to vent. 4. Whisk the egg in a small bowl. Lightly brush the egg wash over the pies. 5. You can combine the sugar and cinnamon, then sprinkle over the pies. 6. Spray or grease the rack of the air fryer with oil. Place four pies on each cooking tray. 7. Place one tray on the top rack and one on the middle rack. 8. Select the bake setting—Cook for 15 minutes. Switch the cooking trays halfway through cooking. The pies should be golden brown.

Nutritional facts per serving: 240 calories, 12g fats, 32g carbs, 2g protein

Orange with Cinnamon and Honey Cooking time 30 minutes/ Servings 8 Ingredients 2 oranges 4 tbsp honey 1 tsp cinnamon 1 oz walnuts Directions 1. Peel the oranges, divide them into slices. Place the wedges in the baking dish of the air fryer. 2. Chop the walnuts, place them in the mixing bowl. Add honey, cinnamon to the nuts. Mix the ingredients. 3. Place the honey mixture on the top of the orange pieces. 4. Bake the oranges for 15 minutes at 400 °F. Nutritional fact per serving: 85.5 calories, 0.9g protein, 2.5g fat, 15.12g carbs