The information in this book is based on facts, credible
resources, and personal experiences.
Nutritional information is given as a reference and may vary due to differences
in sizes, brands and types of ingredients. Nutritional calculations were done
using multiple resources, including the USDA database, and nutritional
information provided by the most popular manufacturers of a given
food. Calories were rounded to the nearest 5 and all other amounts were
rounded to the nearest 0.5 of a gram. Net carbohydrates were calculated
by subtracting fiber grams from the grams of total carbohydrates.
This information is not intended to diagnose, prevent, treat, or cure any disease.
The author and publisher will in no event be held liable for any loss or other
damages, including but not limited to special, incidental, consequential, or
any other damages. The advice in this book is intended for otherwise healthy
individuals and should not take priority over advice from a doctor. Please
consult your doctor before making any changes to the way you eat.
The authors reference to various brands does not imply endorsement or
sponsorship. Product names are the trademarks of their respected owners.
Copyright 2022 by Mona Dolgov. All rights reserved.
No part of this book may be used or reproduced in any manner
whatsoever without written permission except in the case of
brief quotations embodied in critical articles and reviews.
Published by You Live Right, LLC, Boston, MA 02210
www.youliveright.com
Editorial Director: Mona Dolgov
Editors: Christian Stella, Wendy Martin-Shuma,
Abe Ogden, Scott Dolgov, Mona Dolgov
Food Photography: Christian and Elise Stella
Lifestyle Photography: Allan Dines
Book Design: Christian Stella
Recipe Development and Testing: Mona Dolgov, Christian Stella
Nutritional Advisor: Mona Dolgov
Library of Congress Control Number: 2022905907
ISBN: 978-1-7366756-1-8
First Edition
10 9 8 7 6 5 4 3 2 1
Printed in Canada
Introduction
The Air Fryer, My New "Mona-vation"
My Monavation is to make healthier,
nutritious meals that nourish, satisfy, and
make life easier. I believe the air fryer can help
achieve these goals and it has truly changed
the way I cook! If you have my last book,
satisfy , you know that all of my recipes are
gluten-free, nutritious, packed with vegetables,
and made in full-filling portions to get
you through your day. Those things haven't
changed in this book; the air fryer has simply
allowed me to prepare recipes FASTER, and
with even tastier results!
Ive spent the last two years finding new and
exciting ways to use my air fryers (I have a few
different air fryers now to make sure my recipes
work for everyone) and have consulted with my
wonderful community for new ideas that can
make air frying a cornerstone of how you cook.
Ive created this cookbook to give you all the
confidence you need to air fry healthier meals
in minutes! Ive developed and tested recipes
for every occasion, with a wide range of
proteins, vegetables, and cuisines to suit every
taste. Ive even included extra tips throughout
to make your life a little easier and ensure
consistent results. Whether its a satisfying
snack, a complete meal for two, or a healthy-
delicious and perfectly-portioned dessert,
I hope this book will make the air fryer your
new kitchen obsession as well!
This book can show you that the air fryer isnt
just about making French fries (although it
can make some good fries). Im hoping I can
motivate you to eat more veggies and lean
proteins to create complete and balanced
meals. With the right recipes, we can all live a
healthier lifestyle. Even more important, we can
maintain and enjoy that lifestyle for a lifetime!
As a nutritionist, I use nutrient-dense
ingredients and simple food swaps to
create heart-healthy recipes that follow
Mediterranean diet principles. All of the recipes
are gluten-free and plant-forward, using real
ingredients. You will still find lean meats and
even sweet desserts, but its all about balance.
It's about eating more of the healthier foods
that make us feel great!
Creating simple, satisfying, and nutritious meals
to transform lives is my passion. The air fryer is
just the tool to help make this a reality. You will
be amazed at the simplicity and the cooking
results. I'm so excited to share all of it with you
in satis fry .
SPECIAL THANKS
This book wouldnt be named satis fry without
the suggestion of one of my air fryer cooking
students, and friend, Phil Adler. He suggested it
in one of my classes and it stuck!
Many thanks to my whole team, friends, and
satisfy community, who embraced my cooking
principles and helped make this book happen,
while providing great inspiration, motivation,
and ideas every step of the way.
I especially want to thank Christian Stella and
his wife Elise, who worked with me to create
amazing recipes and then made them come to
life with beautiful food photography.
Thanks to Lane Wilson, for her creative
marketing designs and Allan Dines for fun
lifestyle photography.
I want to thank my loving family for all of your
support and patience. Rachel and Scotty, I
LOVE cooking with you. Whether it is a holiday
meal, or a summer cook-a-long in Marthas
Vineyard, we always have smiles, laughter,
fun, and comfort in the kitchen. Rachel, you
are a pro at those Eggplant Stackers, chicken
burgers, and tacos (and Adam is a lucky guy
to have you as his soon-to-be wife)! Scotty,
you always inspire me with all of your Middle
Eastern and Mediterranean dishes. I love the
way you discover new flavors and spices and
are unafraid to give them a try. The two of you
really get the love of cooking and that makes
me so happy!
Doug, you are always there for melistening,
tasting, testing, chopping, and cooking
alongside me. You are the best and youve
become an air fryer maven as well! You are my
rock and my support. Thank you for your love
and believing in me, and for reminding me that
what I do everyday truly makes a difference.
And Mom and Dad, your spirits are always with
me, telling me to keep following my dreams. I
see you smiling with your knowing grins.