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Carolina Cartier - Quick & Easy Air Fryer Cookbook

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Book:
Quick & Easy Air Fryer Cookbook
Author:
Carolina Cartier
Publisher:
Chartwell Books
Genre:
Books / Home and family
Year:
2021
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Combining a favorite diet with a clean way to cook, the Quick & Easy Air Fryer Cookbook brings delicious keto recipes to an appliance that seems like it was made specifically for it.Organized by favorite types of dishes (Breakfast, Sides, and Desserts) and Star Ingredients (Chicken, Pork, Vegetables) in such a way that discovering your new favorite recipes are only a turn of the page away. Each recipe is complete with keto macros to assist the health-conscious easily find out their percentages of proteins, calories, net carbs, total fat, trans fats, and fiber they consume with each meal.While this book is an excellent addition to the culinary library of keto or air fryer aficionados, introductions to both the keto diet and the air fryer make this a great pick for beginners as well. If you havent already heard about what a keto diet is, it involves a diet made predominantly of proteins and excludes carbohydrates. Its named keto after the raised ketone levels in the blood that curb appetite and increase fat burning. A keto diet comes with strict guidelines, and through air frying your food, youll be left with a delectable meal free of any complex carbohydrates and full of flavor.These easy, fast, step-by-step instructions accompanied with mouth-watering photography throughout, are an excellent source of inspiration and portal to delicious weekday dinners as well as quick recipes for easy entertaining. Air fried dinners are quick and tasty, making them a prime choice for families that are on the go and busy working singles as well. By catering to your keto lifestyle and your love for the air fryer, you no longer have to sacrifice health, time, or taste to get a delicious dinner.Along with delicious recipes that stand on their own, separate sections of key keto staples to build out your own recipes, are included in the back of the book. Crumb coating to add a crispy crunch to any recipe is ideal for air frying and can inspire new keto-friendly recipes. Recipes for sweet and savory keto doughs for when you want to treat yourself to a nostalgic pre-diet craving.Not to mention some of the delicious keto-friendly sauces that will please just about everyone, such as: Korean Gochujang Coconut Curry Peanut Sauce General Tso Sauce Tikki Marsala Sauce Tzatziki Sauce Teriyaki MarinadeAdditional delicious, crowd-pleasing recipes are bound to be instant favorites. Recipes such as: French Toast Egg Loaf Avocado Fries Flank Steak with Chimichurri Chicken Crust Pizza Cajun Shrimp Cheddar and Chive Cauli-tots Jalapeno Popper Zucchini Boat Cheesecake Hand PieTreat yourself to these crispy, keto, air-fried delights in the Quick & Easy Air Fryer Cookbook.Discover todays top trending health and wellness topics with the Everyday Wellbeing series from Chartwell Books. From smart eating habits to personal growth advice, these engaging lifestyle guides give you the expert tips and life hacks you need to help you make good choices while practicing mindfulness and self-love. Whether you want to explore cooking with new ingredients like adaptogens and CBD, or make it a priority to incorporate self-care into your daily routine, these brightly colored take-along handbooks have the tools you need to succeed.

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QUICK & EASY

AIR
FRYER
COOKBOOK 100 Keto-Friendly Recipes
to Cook in Your Air FryerCarolina Cartier, MSN CONTENTS AN INTRODUCTION TO THE KETO DIET WHAT IS KETO A ketogenic diet - photo 3

CONTENTS

AN INTRODUCTION TO THE KETO DIET

WHAT IS KETO?

A ketogenic diet (also known as a keto diet) is a low-carbohydrate diet. The standard American diet has us eating a lot of carb-heavy, low-fiber fruits, starchy vegetables, and grains. On a keto diet, you lean instead toward foods high in fat, with a moderate amount of proteinmeats, oils, nuts, and seedsand low-carb vegetables and fruits. Pre-keto, your body relied on carbohydrates as a main energy source. On a keto diet, your body has to turn on its fat-burning system. Without easy carbs to run on, the liver gets to work, turning stored fat into an alternative energy source called ketones.

And you guessed it: thats where the diet gets its name. Ketosis is the state of producing ketones, and producing ketones is what the body does when its using fat as fuel.

WHY KETO?

Keto eaters and dieticians agree that ketos biggest benefit is relatively fast weight loss over a short period of time. People who eat a keto diet also report feeling more energetic, having more mental clarity, and being able to lose weight without feeling deprived of delicious, filling food. Researchers are looking at other possible benefits of keto with great interest. Keto diets were used as early as the 1920s to help treat epilepsy in children.

Some scientists believe keto also holds promise as a way to improve brain health, heart health, and blood sugar levels as well as to help people reach a healthy weight.

WHAT DO KETO DIETERS EAT?

All foods (and all diets) are built of the same three main components (called macronutrients): carbohydrates, proteins, and fats. Keto eating is about striking a very specific balance among those three components. If youre like most Americans, your pre-keto diet relied on carbohydrates for most of its energy needs. The U.S. Department of Agriculture recommends a diet in which more than half of the calories come from carbohydrates, with fewer calories coming from fats and proteins.

Their recommended breakdown of macronutrients looks like the chart at the right. The keto diet flips these recommendations upside down. You eat some carbs and an adequate amount of protein, but most of your calories come from fat. There are several different versions of the keto diet, each recommending a slightly different ratio of macronutrients. Some of the commonly recommended micronutrient ranges are shown in the chart at the far right.

WHY DOES IT WORK?

When carbs are plentiful, your body uses them first.

WHY DOES IT WORK?

When carbs are plentiful, your body uses them first.

When you eat carbs, your body easily turns them into glucose, and your pancreas cranks out a hormone called insulin to help carry that glucose to all the areas of your body that use glucose as fuel. By switching to a keto diet, you drastically change the balance of the kinds of nutrients available for your bodys energy needs. This big change causes a correspondingly big shift in the way your body burns energy. With fewer carbs coming in, the body first uses up glucose thats been stored in the liver. Then it turns, temporarily, to mining glucose from muscle tissue. That doesnt last long, though.

After a few days, the body kicks into ketosis. The pancreas stops making so much insulin, and the liver ramps up its business of turning fatthe fat youve just eaten and the fat stored in the bodyinto ketones, packets of energy that, when released into the blood, are a perfect alternative fuel, keeping everything humming along just as glucose wouldwhile burning existing fat rather than creating more.

US DEPARTMENT OF AGRICULTURE RECOMMENDATIONS Ketosis happens on a non-keto - photo 5

U.S. DEPARTMENT OF AGRICULTURE RECOMMENDATIONS Ketosis happens on a non-keto diet, as well; it just happens less frequently and for specific reasons, for example during periods of fasting (including overnight during sleep) and during intense exercise. But on the keto diet, you stay in ketosisnot by fasting or by running a marathon, but simply by not taking in enough carbs to cue your body to shift out of fat-burning mode. More research is needed on exactly why keto dieters see good weight loss results.

One theory is that the body has to use more calories to burn fat than it does to burn carbs. Another is that lower insulin makes it easier to lose fat and keep muscle. Still another observation researchers are exploring is that many people simply feel less hungry on a keto diet. Why? It could be that fat, protein, and low-carb fruits and veggies are all foods that make a person feel fuller, longer (whether or not the person is in ketosis). Or it could be that ketosiss lower insulin levels (and lower amounts of other hormones that decrease when you eat fewer carbs) decrease the appetite.

THE KETO DIET RECOMMENDATIONS

THE SHIFT INTO KETOSIS AND THE KETO FLU

In your first several days of keto eating, your body is using up sugars stored in your blood.

THE KETO DIET RECOMMENDATIONS

THE SHIFT INTO KETOSIS AND THE KETO FLU

In your first several days of keto eating, your body is using up sugars stored in your blood.

You may start losing weight quickly right away (often due to loss of water and stored sugars). About four days into your keto journey, youll likely notice some signals that youre reaching ketosis:

lower appetite or fewer cravings
change in the smell of your breath
feeling tired, foggy, or sick
low energy
difficulty falling asleep
constipation or diarrhea

Some of these arent so pleasant! The tiredness, fogginess, and digestive issues are sometimes even known as the keto flu. But dont worry; these symptoms are temporary. Theyre signs of your brain and body adjusting to the different diet. It can take a few days or up to a month for everything to start running well with the new fuel. But these issues usually become less bothersome and fade away over a few days or weeks.

And people who stick with the keto diet often feel sharper, sleep better, and have more steady energy than they did pre-keto.

ELECTROLYTES

One thing that may help ease the transition into ketosis: keeping an eye on your intake of electrolytesmeaning sodium, magnesium, and potassium. When youre first starting a keto diet, several factors may upset your usual electrolyte balance. If you ate a lot of processed, salty foods pre-keto, youre probably taking in much less salt now. Plus, during the transition to ketosis, your body loses a lot of water. This disturbance in your electrolyte intake may cause some of the keto flu symptoms, and restoring it may help resolve those symptoms.

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