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Mault - The Complete Air Fryer Cookbook 2020-2021: 1001 Quick And Easy Frying Recipes with 21-Day Meal Plan for Beginners and Advanced Users

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The Complete Air Fryer Cookbook 2020-2021: 1001 Quick And Easy Frying Recipes with 21-Day Meal Plan for Beginners and Advanced Users
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Mault / Jade
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2020
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Do you want to make the best use of your air fryer?Are you looking for tasty recipes yet easy to cook that can work on your air fryer?If yes, then this cookbook is the best book you are looking for!Eating far to much fried food increases the risk of obesity and overweight. The more fried food you eat, the more likely you will be to develop diabetes. However, if you have meals cooked in air fryer, the problem will not exist.So its time to turn to air fried food to decrease the fat intake and to lose some weight without reducing your fried food intake. Because air fryer helps to reduce the amount of fat.

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The Complete Air Fryer Cookbook

2020-2021

1001 Quick and Easy Frying Recipes with 21-Day Meal Plan for Beginners and Advanced Users

By Jade Mault

No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in reviews and certain other non-commercial uses permitted by copyright law.

This Book is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this Book you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States.

CONTENTS

Introduction

An air fryer is a popular kitchen appliance used to make fried foods such as meat, pastries and potato chips. It works by circulating hot air around the food to produce a crunchy, crispy exterior.

This also results in a chemical reaction known as the Maillard effect, which occurs between an amino acid and a reducing sugar in the presence of heat. It leads to alterations in the color and flavor of foods (1Trusted Source).

Air-fried foods are touted as a healthy alternative to deep-fried foods, thanks to their lower content of fat and calories.

Instead of completely submerging the food in oil, air-frying requires just a tablespoon of oil to achieve a similar taste and texture to deep-fried foods.

The taste and texture of air fried food is comparable to the results of a deep fryer: Crispy on the outside, juicy on the inside. However, you only need to use a tiny amount of oil, if any at all (depending on what you're cooking).

So yes, compared to deep-frying, air frying is definitely a healthier alternative if you commit to using just 1-2 tablespoons of a plant-based oil with seasoning, and you stick to air-frying veggies more than anything else. Any appliance that helps you and your family up your veggie game is key to weight management, reduced risk of chronic disease, and improved long-term health as we age.

What can you cook in an air fryer?

Air fryers are fast, and once you understand how they work, they can be used to heat frozen foods or cook all sorts of fresh food like chicken, steak, pork chops, salmon and veggies. Most meats require no added oil because theyre already so juicy: just season them with salt and your favorite herbs and spices. Make sure you stick to dry seasonings less moisture leads to crispier results. If you want to baste meats with barbecue sauce or honey, wait until the last couple minutes of cooking. Lean cuts of meat, or foods with little or no fat, require oil to brown and crisp up. Brush boneless chicken breasts and pork chops with a bit of oil before seasoning. Vegetable oil or canola oil is usually recommended due to its higher smoke point, meaning it can stand up to the high heat in an air fryer.

Vegetables also need to be tossed in oil before air frying. We recommend sprinkling them with salt before air frying, but use a little less than youre used to: The crispy, air fried bits pack a lot of flavor. We love air frying broccoli florets, Brussels sprouts and baby potato halves. They come out so crispy! Butternut squash, sweet potatoes and beets all seem to get sweeter, and green beans and peppers take no time at all.

Using an Air Fryer Can Help Cut Fat Content

Deep-fried foods are generally higher in fat than foods prepared using other cooking methods. For example, a chicken breast that has been fried contains about 30% more fat than an equal amount of roasted chicken.

Some manufacturers claim that using an air fryer can cut the fat content of fried foods by up to 75%. This is because air fryers require significantly less fat than traditional deep fryers. While many recipes for deep-fried dishes call for up to 3 cups (750 ml) of oil, air-fried foods need only about 1 tablespoon (15 ml). This means that deep fryers use up to 50 times more oil than air fryers and, while not all of that oil is absorbed by the food, using an air fryer can significantly cut down on the overall fat content of your food.

Air-frying resulted in a final product with substantially less fat but a similar color and moisture content. This can have a major impact on your health, as a higher intake of fat from vegetable oils has been associated with an increased risk of conditions like heart disease and inflammation.

Switching to an Air Fryer May Aid in Weight Loss

Deep-fried foods arent just higher in fat, but theyre also higher in calories and may contribute to weight gain. A higher intake of fried foods was associated with a greater risk of obesity. If youre looking to trim your waistline, swapping your deep-fried foods for air-fried foods can be a good place to start. Clocking in at 9 calories in every gram of fat, dietary fat contains over twice as many calories per gram as other macronutrients like protein and carbohydrates. Because air-fried foods are lower in fat than deep-fried products, switching to an air fryer may be an easy way to cut calories and promote weight loss.

Air Fryers Can Decrease the Formation of Harmful Compounds

In addition to being higher in fat and calories, frying food can create potentially dangerous compounds like acrylamide. Acrylamide is a compound formed in carbohydrate-rich foods during high-heat cooking methods like frying. According to the International Agency for Research on Cancer, acrylamide is classified as a probable carcinogen, meaning that some research shows that acrylamide may be linked to the development of cancer.

Although the results are mixed, some studies have found an association between dietary acrylamide and an increased risk of kidney, endometrial and ovarian cancers. Air-frying your food instead of using a deep fryer may help lower the acrylamide content of your fried foods. In fact, one study found that air-frying reduced acrylamide by 90% compared to traditional deep-frying. However, its important to note that other harmful compounds may still be formed during the process of air-frying.

Aldehydes, heterocyclic amines and polycyclic aromatic hydrocarbons are all other potentially dangerous chemicals that are formed with high-heat cooking and may be associated with a higher risk of cancer. Further research is needed to determine how air-frying may impact the formation of these compounds.

Snacks & Appetizers Recipes

Paprika Bacon Shrimp

Servings: 10

Cooking Time: 45 Minutes

Ingredients:

1 pounds shrimp, peeled and deveined
1 teaspoon paprika
1/2 teaspoon ground black pepper
1/2 teaspoon red pepper flakes, crushed
1 tablespoon salt
1 teaspoon chili powder
1 tablespoon shallot powder
1/4 teaspoon cumin powder
1 pounds thin bacon slices

Directions:

Toss the shrimps with all the seasoning until they are coated well.
Next, wrap a slice of bacon around the shrimps, securing with a toothpick; repeat with the remaining ingredients; chill for 30 minutes.

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