Air Fryer cooking is much more efficient than regular frying, according to Melissa Jaeger, head of nutrition at the Nutrition Tracking app. Myfitnesspalbecause “the Air Fryer cooking in the Air Fryer that we know and love from fried food but with much less oil and fat than traditional deep frying.” Air Fryers also offer the bonus of quick, easy cooking, which helps explain why 70% of our adults either one or plan to buy one within the year.

But what exactly? the health Air fryer meals you can cook? To find out, we reached out to registered dietitians for their expert knowledge and recipes.

1. Salmon

“In my opinion, the salmon is the hands the best healthy air fryer frote,” said Jessica McCallistera military and tactical performance registered dietitian. “It’s wrapped in High quality proteinthe heart is healthy Omega-3 Fats and valuable micronutrients want vitamin D.

McALLister also likes salmon for lunch and dinner because it cures well. To change things up, you can pair the protein with different spices or sauces for each meal. Yvette HillLife medicine Dietitian-Nutritionalista, endorses garlic cloves, thyme, pepper and a slice of lemon.

However, McLALLISTISMENT cautions that you should watch the cooking time of your salmon if it is in the air fryer. Her recipe of choice:

1. Lightly drizzle salmon fillets with olive oil or add a simple blend of Spy Spice for flavor.
2. Bake at 400 degrees Fahrenheit for 7 to 10 minutes, depending on thickness. Do not tilt the basket so that air can enter.

“Keeping the salmon skin can be another way to use more healthy fat,” added Hill. “Salmon skin contains a high amount of omega-3 fatty acids.” It will also make the salmon extra crispy.

To sear your salmon, set the Air Fryer to 350 degrees Fahrenheit and cook for 5 to 7 minutes.

2. Veggie chips

Registered dietitian amy chow at BC Dietitians It is recommended to make veggie chips in the Air Fryer because they are very quick and easy to make, can be added to a meal and a snack and are fun enough for adults and children to enjoy. He suggests sliced ​​potatoes, carrots, zucchini or kale as chips, or cauliflower or broccoli florets.

TIP TIP: Be sure to cover the broccoli with foil as it burns easily in the Air Fryer.

“You get all the fibers, vitamins and antioxidants from vegetables without the added calories or saturated fat from deep frying,” says chow. “For children especially, it’s a way to make it fun and familiar, like chips or fries, but with more nutrition.”

For sweet potato chips, chow gives these instructions:

1. Scrub the sweet potato skin under cold running water.
2. With the skin on, thinly and evenly slice the potatoes into 1/16-inch thick pieces.
3. Rub the slices with a teaspoon of olive oil and a pinch of salt. You can also add spices like chili powder or cumin.
4. Arrange the slices in a single layer without overlapping in your Air Fryer. Bake at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway through.
5. Allow them to cool further before eating.

“A light coating of olive oil or avocado oil will help with browning, flavor and texture, while more food will be eaten. “Using parchment paper or a liner will help absorb some of the excess oil, prevent sticking and maintain the integrity of the Air Fryer.”

3. Air Fried Chicken

For a healthier, more substantial alternative to traditional fried chicken, hill advocates for air frying your chicken. “This alternative is healthier because you don’t need to coat or bread the chicken, and you don’t need to overcook it with oil,” he said. “The Air Fryer will also reduce the fat on the chicken, allowing excess drippings to collect on the tray underneath.”

Easy Hill Recipe:

1. Dry-rub the wings with your spices of choice and add a little olive oil.
2. If the basket is not covered, air fry the wings for 16 to 22 minutes at 400 degrees Fahrenheit, flipping halfway through cooking.

4. Whole veggies that are usually sautéed or steamed

If sliced ​​veggies for chips are too much after a day, Jaeger suggests keeping things simple by cooking whole vegetables. Think Brussipels brouts, cauliflower or broccoli. Gently toss them in oil and your favorite seasoning mix, and then pop them in the Air Fryer.

“Because a lot of people didn’t make it Daily fiber requirements And don’t eat enough vegetables, air-frying can be a simple way to make veggies more enjoyable,” explains Jaeger.

Gabriella Nowicki, a registered dietitian-nutritionist at Rebecca Bitzer and Coadds those vegetables with a moderate amount of starch that usually heat up in an air frer. These include potatoes, carrots, squash, herbs and beets. “A little oil mixed with a light dusting of cornstarch is often enough to achieve a crispy exterior,” says Nowericki.

When it comes to cooking, Nowicki warns that dense starchy vegetables like potatoes or squash may need more time in the Air Fryer “Play with the temperature and time to find the perfect fry for you,” he advises.

5. Sweet potato fries

“Air Fring helps retain many of the nutrients in sweet potatoes versus other cooking methods, such as boiling,” Hill said. “Boiling can cause the loss of water-soluble vitamins such as vitamins and vitamin C.”

To make your sweet potato fries, according to the hill:

1. Wash and dry the potatoes before cutting them into 1/4-inch thick pieces, lengthwise. You can press the skin to make them crispier.
2. Add the olive oil, rosemary and a pinch of salt.
3. Organize them in one layer in your basket. Air Fried at 390 degrees Fahrenheit for 20 minutes.

Why is air healthier than frying?

“The primary concern with traditional yeast lies in the cooking method itself,” says Nowicki. “Most fried foods are first coated in batter or bread, which increases the carbohydrate content and calories before the food contains a large amount of fat.”

The type of oil you use and the high temperature are also factors to consider. They say today that many commercial frying oils are high in Omega-6 fatty acids, which can promote inflammation if consumed in excess. Heating the oil is always done as well potentially toxic oxidation byproduct And, in some cases, trans fats, which are linked to increased cardiovascular health risks.

“The air frying takes the excess breading and oil out of the equation and is therefore, healthier,” says Nowericki.

3 expert air-frying tips

Don’t tip your basket: “Air fryers are designed for the best cooking results when the basket is not weighed down or food is cooked in a single layer,” explains Jaeger. “Consider batch cooking to keep food items in a single layer or shaking the basket at different times while cooking to ensure the foods stick together in a fun layer.”

Use only a light coating oil: To avoid sticking and achieve a crispy exterior, Nowicki suggests using a light coating oil such as castor oil or canola oil for temperatures above 425 degrees Fahrenheit. “It reduces oxidation,” he said.

Shaking the basket: Jaeger and Ininyicki recommend shaking the basket in your Air Fryer halfway through the cooking process to make sure all the crisps cook evenly.