Posted on May 8, 2021Author  

There are always people who say that crispy food is not healthy.

Then I tell you, this is fake news.

When you have a fryer, pizza, French fries, and chicken wings can all become healthy.

Air fryer, this is a kitchen gadget that every healthy chef should have.

Essentially, this is a small convection oven. The working principle of an air fryer is to circulate hot air up to 400 degrees around the food, turning it into crispy food without all the fats that are usually required.

So, what healthy food can you make in an air fryer?

Well, i think the possibilities are limitless. French toast, onion rolls, potato pie, cheese baked sweet potatoes, avocado fries, etc. Below I have prepared 5 health lists for you that can be made with an air fryer. Let’s go and have a look.

List 1 Air Fryer Roasted Salmon With Fennel Salad

Ingredients
2 teaspoons finely chopped fresh flat-leaf parsley
1 teaspoon finely chopped fresh thyme
1 teaspoon kosher salt, divided
4 (6-oz.) skinless center-cut salmon fillets
2 tablespoons olive oil
4 cups thinly sliced fennel (from 2 [15-oz.] heads fennel)
2/3 cup 2% reduced-fat Greek yogurt
1 garlic clove, grated
2 tablespoons fresh orange juice (from 1 orange)
1 teaspoon fresh lemon juice (from 1 lemon)
2 tablespoons chopped fresh dill

How

Step 1

Preheat oven to 200°F.

Step 2

Stir together parsley, thyme, and 1/2 teaspoon of the salt in a small bowl. Brush salmon with oil; sprinkle evenly with herb mixture.

Step 3

Place 2 salmon fillets in air fryer basket, and cook at 350°F until desired degree of doneness, 10 minutes. Transfer to preheated oven to keep warm. Repeat procedure with remaining fillets.

Step 4

While salmon cooks, toss together fennel, yogurt, garlic, orange juice, lemon juice, dill, and remaining 1/2 teaspoon salt in a medium bowl. Serve salmon fillets over fennel salad.

Nutritional Information

Calories 464

Fat 30g

Satfat 7g

Unsatfat 21g

Protein 38g

Carbohydrate 9g

Fiber 3g

Sugars 5g

Added sugars 0g

Sodium 635mg

Calcium 9% DV

Potassium 21% DV

List 2  Air Fryer Chicken Wings

Ingredients

10 chicken drumettes (about 1 1/2 lb.)

Cooking spray

1 tablespoon lower-sodium soy sauce

1/2 teaspoon cornstarch

2 teaspoons honey

1 teaspoon sambal oelek (ground fresh chili paste)

1 teaspoon finely chopped garlic

1/2 teaspoon finely chopped fresh ginger

1 teaspoon fresh lime juice (from 1 lime)

1/8 teaspoon kosher salt

2 tablespoons chopped scallions

How

Step 1

Pat chicken dry with paper towels. Coat chicken well with cooking spray.

Step 2

Place chicken in air fryer basket, arranging drumettes on their sides to avoid overcrowding. Cook at 400°F until skin is very crispy, 25 minutes, turning drumettes over halfway through cooking.

Step 3

Whisk together soy sauce and cornstarch in a small skillet. Whisk in honey, sambal, garlic, ginger, lime juice, and salt. Bring to a simmer over medium-high; simmer until mixture just starts to bubble and is thickened. Place chicken in a bowl. Add sauce, and toss to coat. Sprinkle with scallions.

Nutritional Information

Calories 304

Fat 19g

Sat fat 5g

Unsatfat 13g

Protein 23g

Carbohydrate 8g

Fiber 0g

Sugars 6g

Added sugars 6g

Sodium 556mg

Calcium 1% DV

Potassium 0% DV

List 3 Air Fryer Spanakopita Bites

Ingredients

1 (10-oz.) pkg. baby spinach leaves

2 tablespoons water

1/4 cup 1% low-fat cottage cheese

1 ounce feta cheese, crumbled (about 1/4 cup)

2 tablespoons finely grated Parmesan cheese

1 large egg white

1 teaspoon lemon zest (from 1 lemon)

1 teaspoon dried oregano

1/4 teaspoon black pepper

1/4 teaspoon kosher salt

1/8 teaspoon cayenne pepper

4 (13- x 18-inch) sheets frozen phyllo dough, thawed

1 tablespoon olive oil

How

Step 1

Place spinach and water in a large pot; cook over high, stirring often, until wilted, 5 minutes. Drain spinach; cool about 10 minutes. Press firmly with a paper towel to remove as much moisture as possible.

Step 2

Stir together spinach, cottage cheese, feta cheese, Parmesan cheese, egg white, zest, oregano, black pepper, salt, and cayenne pepper in medium bowl until well blended.

Step 3

Place 1 phyllo sheet on work surface. Brush lightly with oil using a pastry brush. Top with a second sheet of phyllo; brush with oil. Continue layering to form a stack of 4 oiled sheets. Working from the long side, cut the stack of phyllo sheets into 8 (2 1/4-inch wide) strips. Cut the strips in half, crosswise, to form 16 (2 1/4-inch wide) strips. Spoon about 1 tablespoon filling onto 1 short end of each strip. Fold one corner over the filling to create a triangle; continue folding back and forth to the end of the strip, creating a triangle-shaped phyllo packet.

Step 4

Lightly coat air fryer basket with cooking spray. Place 8 packets, seam side down, in the basket; lightly spray the tops. Cook at 375°F until phyllo is deep golden brown and crispy, 12 minutes, turning packets over halfway through cooking. Repeat with remaining phyllo packets. Serve warm or at room temperature.

Nutritional Information

Calories 82

Fat 4g

Sat fat 1g

Un sat fat 2g

Protein 4g

Carbohydrate 7g

Fiber 1g

Sugars 0g

Added sugars 0g

Sodium 232mg

Calcium 8% DV

Potassium 0% DV

List 4 Air Fryer Sweet Potato Chips

Ingredients

1 medium sweet potato, unpeeled, cut into 1/8-inch-thick slices

1 tablespoon canola oil

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 teaspoon chopped fresh rosemary (optional)

How

Step 1

In a large bowl of cold water, soak sweet potato slices for 20 minutes. Drain sweet potatoes; pat dry with paper towels.

Step 2

Wipe bowl dry; then add oil, salt, pepper, and rosemary (if using). Add sweet potatoes; toss gently to coat.

Step 3

Lightly coat air fryer basket with cooking spray. Place half of the sweet potatoes in the basket, and cook in two batches at 350°F until cooked through and crispy, about 15 minutes.

Step 4

Using a pair of tongs, carefully remove sweet potatoes from air fryer to plate. Let cool; serve immediately or store in an airtight plastic container.

Nutritional Information

Calories 60

Fat 3.5g

Sat fat 0g

Un sat fat 3g

Protein 1g

Carbohydrate 7g

Fiber 1g

Sugars 1g

Added sugars 0g

Sodium 160mg

Calcium 0% DV

Potassium 2% DV

List 5 Air Fryer Kale Chips

Ingredients

6 cups packed torn Lacinato kale leaves, stems and ribs removed

1 tablespoon olive oil

1 teaspoon lower-sodium soy sauce

1 teaspoon white or black sesame seeds

1/2 teaspoon dried minced garlic

1/4 teaspoon poppy seeds

How

Step 1

Wash and completely dry kale leaves, and tear into 1 1/2-inch pieces. Toss together kale, olive oil, and soy sauce in a medium bowl, rubbing the leaves gently to be sure they are well coated with mixture.

Step 2

Place one-third of the kale leaves in air fryer basket, and cook at 375°F until crisp, 6 minutes, shaking basket halfway through cooking. Place kale chips on a baking sheet, and sprinkle evenly with sesame seeds, garlic, and poppy seeds while still hot. Repeat with remaining kale leaves.

Nutritional Information

Calories 159

Fat 8g

Sat fat 1g

Un sat fat 6g

Protein 7g

Carbohydrate 20g

Fiber 5g

Sugars 0g

Added sugars 0g

Sodium 182mg

Calcium 34% DV

Potassium 0% DV

Are you eager to make these five dishes?

Of course, if you still lack a kitchen tool, this fryer can help you.