5 The healthiest food for air fries, manually selected by registered dieticians

Like a refrigerator, oven or microwave, air fri They became a staple in our kitchens. In the form of compact space-saving devices, these friers are known for small oil with a small oil, making them a healthier alternative to other cooking methods. “The cooking of air fritizes brings crispy texture we know and love fried food, but with far less oil and fat than a traditional deep frying,” Melissa Jaeger, chief of nutrition on the food tracking app. MifitResspal.

However, despite its ease of use, it is easy to make Air Frier or Fry the wrong food. To save you a headache and help you plan a meal, we consulted a registered dietitian to find the best Frier Frier food. With your advice, you can cook a healthy meal, avoiding a mess in your air fryer.

1. Salmon

“In my opinion, Salmon is the hands The best food for healthy air frier, “says Jessica McAllisterMilitary and tactical play Registered dietitian. “It’s packed High quality proteinHi Hello Omega-3 fats and valuable micronuters like Vitamin DB12 and selenium. “Since a skinny protein, salmon can promote muscle repair and energy, while his Omega-3 reduces inflammation and support for the health of brain and heart and heart.

McAllister also loves salmon for lunches and dinners to prepare meals because it warms up well. To change things, you can pair protein with different spices or sauces for each meal. Ivette HillLifestyle medicine dietitian-nutritionist, confirms the powder of garlic, thyme, pepper and grem lemon.

However, McAllister warns that you should follow the time of cooking your salmon when it is in the air fryer. Her choice recipe:

1. Lightly brush salmon fillets with olive oil or add easy mixing spices to taste.
2. Cook at 400 degrees Fahrenheit for 7 to 10 minutes, depending on the thickness. Do not overdo the basket so that air can circulate.

“Maintaining the skin on salmon can be another way to consume more healthy fat,” Brdo adds. “Salmon leather contains a high amount of omega-3 fatty acids.” It will also make salmon extra crispy.

To heat salmon, set air fries to 350 degrees Fahrenheit and cook for 5 to 7 minutes.

2 veggie chips

Registered dietitian ami Chow of BC Diethiitians Recommends Making veggie chips in the air fryer beecause they’re easy and quick to make, can be added to a meal or eaten as a snack and are crispy and flavorful enough for both adults and kids to enjoy. It proposes a sliced ​​sweet potato, carrot, flask or cache as chips or cauliflower or broccoli flower.

Pro Type: Be sure to cover broccoli with foil because it can easily burn in the air fryer.

“You get all fibers, vitamins and vegetable antioxidants without additional calories or saturated fat from deep frying,” Chow says. “For children in particular, it is a way for vegetables to be fun and familiar, like chips or fries, but with more diet.”

For sweet potato chips, Chow provides these instructions:

1. Take a sweet potato skin under cold running water.
2. With skin on, thin and chop the potato to pieces of 1/16 inch thick.
3. Throw slices with a teaspoon of olive oil and a pinch of salt. You can also add spices such as chile powder or cumin.
4. Edit slices in one layer without overlapping in your air fryer. Cook at 375 degrees Fahrenheit about 8 minutes, shaking the basket halfway.
5. Let them cool to cut before eating.

“Lightly coating olive oil or avocado oil can help in brown, taste and texture, while too much can make courage of SOMGI and oily,” Chow adds added. “Use of parchment paper or lining can help absorb some excess oils, prevent gluing and maintaining air fridge integrity.”

3. Air fried chicken

For a healthier, fast alternative to traditional fried chicken, the proponents of the air hills fried chicken. “This alternative is healthier because you don’t have to coats or bread chicken, and you don’t have to work deeply in oil,” she says. “Air Frier will also reduce fat in chicken, allowing excess to drip into salary collection below.”

Quick fast quick recipe:

1. The chicken wing of dry crashes with a spice blend of choice and add a small amount of olive oil.
2. Without the overcrowding of the basket, the air of the FRY wings 16 to 22 minutes at 400 degrees Fahrenheit, rolls them halfway by cooking for additional Christianity.

3. All vegetables that would normally blee or squeeze

If the cutting of vegetables for chips is too after a long day, Jaeger suggests that it simplifies things even more using an air fryer to cook or steam in stove or stairs. You think Brussels Chips, cauliflower or broccoli. They throw them slightly in oil and your favorite seasonal mixtures, then climb them in the air fryer.

“Since many people are missing daily fiber needs And don’t eat enough vegetables, the air frying can be a simple way to make vegetables more comfortable, “Jaeger explains.

Gabriella Novicki, registered dietitian-nutritionist at Rebecca Bitzer and AssociatesIt adds that vegetables that contain a moderate amount of starch usually roasts in air fritivity. This includes potatoes, carrots, squash, plantations and beets. “A small amount of oil in combination with a slight dust of corn condition is often sufficient to achieve crisp exterior,” says Novicki.

When it comes to cooking time, newly warns that dense starched vegetables like potatoes or zucchini can require more time in air fryer than bright vegetables like broccoli or green beans. “Play with temperatures and time to find perfect cartiness for you,” she advises.

5. Sweet fries for potatoes

“Air spraying can help retain more nutrients in sweet potatoes versus other methods of their cooking, like boiling,” says a hill. “Cooking can cause a loss of vitamins of soluble in water like B vitamins and vitamin C.”

To make your sweet fries, towards the hill:

1. Wash and dry the potatoes before cutting them on 1/4-inch thinking pieces, length. You can hold the skin to make them more census.
2. Add olive oil, rosemary and pinch of salt.
3. Edit them in one layer in your basket. Air FRY at 390 degrees Fahrenheit for 20 minutes.

Why is the airfruit healthy healthier than frying?

“The primary concern with traditional frying lies in the cooking method itself,” says Novicki. “Most fried foods are first coated in tests or bread, which increases the content of carbohydrates and calories before food, in hot oil, bread absorbs significant amounts of fat, additional raising of the total calorie density of the dish.”

The type of oil you are using and high temperature are also factors that need to be considered. Novicki states that many commercial frying oils are high in Omega-6 fatty acids, which can promote inflammation when spent in excess. The heating of that oil over and over again generates Potentially toxic oxidizing by-products And in some cases, trans fats associated with increased cardiovascular health risks.

“Air spray takes excess bread and oil from the equation and therefore healthier,” says Novicki.

3 Superior frying tips from experts

Don’t overdo your basket: “Air fritels are designed for the best cooking results when a basket is not overcrowded or food is cooked in one layer,” Jaeger explains. “Consider a cooking series to maintain meal items in one layer or shaking basket in various times during cooking to secure food stuck in the middle layer, don’t result in Soggi mess.”

Use only a light coat of oil: In order to prevent gluing and achieving crunchy outside, Novicki suggests using light coatings of oil like avocado oil or temperature oil over 425 degrees Fahrenheit. “This will reduce oxidation,” she says.

Shake the Basket: And Jaeger and Novicki recommended that your air is moving a basket of fryer in half through the cooking process to ensure that everything cooks and starts.