[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy
Page 12
Serve the dish immediately.
Enjoy!
Nutrition: calories 115, fat 3.8, fiber 1.3, carbs 17.9, protein 3.6
Short Parmesan Sticks
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 3
Ingredients:
8 oz. Parmesan
1 egg
½ cup heavy cream
4 tablespoons almond flour
¼ teaspoon ground black pepper
Directions:
Beat the egg in the bowl and whisk it.
Add the heavy cream and almond flour.
Then sprinkle the mixture with the ground black pepper.
Whisk it carefully or use the hand mixer.
After this, cut the cheese into the thick short sticks
Dip the cheese sticks in the heavy cream mixture.
Then place the cheese sticks in the plastic bags and freeze them.
Preheat the air fryer to 400 F.
Place the cheese sticks in the air fryer rack.
Cook the cheese sticks for 8 minutes.
When the time is over – the sticks are cooked.
Transfer the dish to the serving plate.
Enjoy!
Nutrition: calories 389, fat 29.5, fiber 1.1, carbs 5.5, protein 28.6
Creamy Snow Peas
Prep time: 7 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
½ cup heavy cream
1 teaspoon butter
1 teaspoon salt
1 teaspoon paprika
1-pound snow peas
¼ teaspoon nutmeg
Directions:
Preheat the air fryer to 400 F.
Wash the snow peas carefully and place them in the air fryer basket tray.
Then sprinkle the snow peas with the butter, salt, paprika, nutmeg, and heavy cream.
Cook the snow peas for 5 minutes.
When the time is over – shake the snow peas gently and transfer them to the serving plates.
Enjoy!
Nutrition: calories 110, fat 6.9, fiber 3.4, carbs 8.8, protein 4.1
Sesame Okra
Prep time: 8 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
1 tablespoon sesame oil
1 teaspoon sesame seed
11 oz. okra
½ teaspoon salt
1 egg
Directions:
Wash the okra and chop it roughly.
Crack the egg into the bowl and whisk it.
Add the whisked egg in the chopped okra.
Sprinkle it with the sesame seeds and salt.
Preheat the air fryer to 400 F.
Mix the okra mixture carefully.
Place the okra mixture in the air fryer basket.
Sprinkle it with the olive oil.
Cook the okra for 4 minutes.
When the time is over – stir the cooked dish.
Transfer it to the serving plates.
Enjoy!
Nutrition: calories 81, fat 5, fiber 2.6, carbs 6.1, protein 3
Fennel Wedges
Prep time: 15 minutes
Cooking time: 6 minutes
Servings: 5
Ingredients:
1 teaspoon stevia extract
½ teaspoon fresh thyme
½ teaspoon salt
1 teaspoon canola oil
14 oz. fennel
1 teaspoon butter
1 teaspoon dried oregano
½ teaspoon chili flakes
Directions:
Slice the fennel into the wedges.
Melt the butter.
Combine the butter, canola oil, dried oregano, and chili flakes in the bowl.
Churn the mixture.
Add salt, fresh thyme, and stevia extract.
Whisk it gently.
Then brush the fennel wedges with the churned mixture.
Preheat the air fryer to 370 F.
Place the fennel wedges in the air fryer rack.
Cook the fennel wedges for 3 minutes from each side.
When the fennel wedges are cooked – transfer them directly to the serving plates.
Enjoy!
Nutrition: calories 41, fat 1.9, fiber 2.6, carbs 6.1, protein 1
Kohlrabi Fritters
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 5
Ingredients:
8 oz. kohlrabi
1 egg
1 tablespoon almond flour
½ teaspoon salt
1 teaspoon olive oil
1 teaspoon ground black pepper
1 tablespoon dried parsley
¼ teaspoon chili pepper
Directions:
Peel the kohlrabi and grate it.
Combine the grated kohlrabi with the salt, ground black pepper, dried parsley, and chili pepper.
Beat the egg into the mixture and whisk it.
After this, make the medium fritters from the mixture.
Preheat the air fryer to 380 F.
Spray the air fryer basket tray with the olive oil inside and place the fritters there.
Cook the fritters for 4 minutes.
After this, turn the fritters to another side and cook them for 3 minutes more.
When the fritters are cooked – let them chill gently.
Serve the dish!
Nutrition: calories 66, fat 4.7, fiber 2.4, carbs 4.4, protein 3.2
Delightful Bamboo Shoots
Prep time: 8 minutes
Cooking time: 4 minutes
Servings: 2
Ingredients:
8 oz. bamboo shoots
2 garlic cloves, sliced
1 tablespoon olive oil
½ teaspoon chili flakes
2 tablespoon chives
½ teaspoon salt
3 tablespoons fish stock
Directions:
Preheat the air fryer to 400 F.
Cut the bamboo shoots into the strips.
Combine the sliced garlic cloves, olive oil, chili flakes, salt, and fish stock in the air fryer basket tray.
Cook it for 1 minute.
After this, stir the mixture gently.
Add the bamboo shoots strips and chives.
Stir the dish carefully and cook it for 3 minutes more.
Then stir the cooked side dish carefully.
Transfer it to the serving plates.
Serve the dish with the ground meat.
Enjoy!
Nutrition: calories 100, fat 7.6, fiber 2.6, carbs 7, protein 3.7
Keto Summer Vegetables
Prep time: 15 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 eggplant
1 tomato
1 zucchini
1 white onion
2 green peppers
1 teaspoon paprika
1 tablespoon canola oil
½ teaspoon ground nutmeg
½ teaspoon ground thyme
1 teaspoon salt
Directions:
Preheat the air fryer to 390 F.
Wash the eggplant, tomato, and zucchini carefully.
Peel the onion.
Chop all the prepared vegetables roughly.
Then place the chopped vegetables in the air fryer basket tray.
Sprinkle the vegetables with the paprika, canola oil, ground nutmeg, ground thyme, and salt.
Stir the vegetables carefully with the help of two spatulas.
Cut the green peppers into the squares.
Add the pepper squares into the vegetable mixture. Stir it gently.
Cook the dish for 15 minutes.
Stir the vegetables after 10 minutes carefully.
When the vegetables are cooked – let them chill for 4 minutes.
Serve the dish!
Nutrition: calories 96, fat 4.1, fiber
6.7, carbs 14.8, protein 2.8
Zucchini Hasselback
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
1 zucchini
4 oz. Cheddar, sliced
½ teaspoon salt
½ teaspoon dried oregano
½ teaspoon ground coriander
½ teaspoon paprika
3 tablespoons heavy cream
1 teaspoon olive oil
¼ teaspoon minced garlic
Directions:
Cut the zucchini in the shape of the Hasselback.
Then fill the zucchini with the sliced cheese.
Sprinkle the zucchini Hasselback with the salt, dried oregano, ground coriander, paprika, minced garlic, olive oil, and heavy cream.
Preheat the air fryer to 400 F.
Wrap the zucchini Hasselback in the foil and place in the preheated air fryer.
Cook the dish for 12 minutes.
When the zucchini is cooked – discard it from the foil and cut into 2 parts.
Serve it!
Nutrition: calories 215, fat 14.9, fiber 1.5, carbs 5.7, protein 15.6
Rutabaga Hash
Prep time: 10 minutes
Cooking time: 14 minutes
Servings: 3
Ingredients:
1 cup chicken stock
10 oz. rutabaga
1 teaspoon salt
1 tablespoon butter
1 teaspoon dried dill
¼ teaspoon paprika
Directions:
Peel the rutabaga and chop it.
Then preheat the air fryer to 370 F.
Pour the chicken stock into the air fryer basket tray.
Add salt, chopped rutabaga, butter, dried dill, and paprika.
Stir it gently.
Cook the rutabaga for 14 minutes.
When the dish is cooked – transfer it to the bowl.
Use the fork to make a mash.
When the rutabaga mash is homogenous – serve it immediately.
Enjoy!
Nutrition: calories 73, fat 4.3, fiber 2.5, carbs 8.2, protein 1.5
Butter Sliced Mushrooms with Onion
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 cup white mushrooms
1 white onion
1 tablespoon butter
1 teaspoon olive oil
1 teaspoon dried rosemary
1/3 teaspoon salt
¼ teaspoon ground nutmeg
Directions:
Preheat the air fryer to 400 F.
Pour the olive oil and butter in the air fryer basket tray.
Add the dried rosemary, salt, and ground nutmeg.
Stir it gently.
Peel the onion and slice it.
Add the sliced onion in the air fryer basket tray.
Cook the onion for 5 minutes.
Meanwhile, chop the white mushrooms.
Add the white mushrooms after 5 minutes of the cooking of the onion.
Stir the mixture and cook it for 5 minutes more at the same temperature.
When the dish is cooked – stir it carefully.
Enjoy!
Nutrition: calories 104, fat 8.4, fiber 1.9, carbs 6.8, protein 1.8
Fennel Quiche
Prep time: 15 minutes
Cooking time: 18 minutes
Servings: 4
Ingredients:
10 oz. fennel, chopped
1 cup spinach
5 eggs
½ cup almond flour
1 teaspoon olive oil
1 tablespoon butter
1 teaspoon salt
¼ cup heavy cream
1 teaspoon ground black pepper
Directions:
Chop the spinach and combine it with the chopped fennel in the big bowl.
Beat the egg in the separate bowl and whisk them.
Combine the whisked eggs with the almond flour, butter, salt, heavy cream, and ground black pepper.
Whisk it.
Preheat the air fryer to 360 F.
Spray the air fryer basket tray with the olive oil inside.
Then add the spinach-fennel mixture and pour the whisked egg mixture.
Cook the quiche for 18 minutes.
When the time is over – let the quiche chill little.
Then remove it from the air fryer and slice into the servings.
Enjoy!
Nutrition: calories 249, fat 19.1, fiber 4, carbs 9.4, protein 11.3
Snacks and Appetizers
Cauliflower Crispy Florets
Prep time: 15 minutes
Cooking time: 16 minutes
Servings: 8
Ingredients:
18 oz. cauliflower
1 cup heavy cream
1 teaspoon salt
½ teaspoon ground black pepper
1 teaspoon turmeric
1 egg
2 tablespoons almond flour
1 teaspoon oregano
½ tablespoon olive oil
Directions:
Wash the cauliflower carefully and separate it into the medium florets.
After this beat the egg in the big bowl and whisk it.
Add the salt, ground black pepper, turmeric, almond flour, and oregano.
Whisk the mixture till you get the smooth batter.
Then coat the cauliflower florets with the heavy cream batter.
Preheat the air fryer to 360 F.
Place the coated cauliflower in the air fryer basket tray.
Cook the vegetables for 12 minutes.
After this, increase the temperature to 390 F and cook the snack for 4 minutes more.
Chill the cooked cauliflower florets.
Serve it!
Nutrition: calories 125, fat 10.6, fiber 2.5, carbs 5.7, protein 3.8
Scotch Eggs
Prep time: 15 minutes
Cooking time: 13 minutes
Servings: 3
Ingredients:
3 eggs, boiled
½ cup coconut flour
1 egg
16 oz. ground beef
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon turmeric
1 teaspoon olive oil
Directions:
Beat the egg in the bowl and whisk it.
Then peel the boiled eggs.
Combine the ground beef with the salt, ground black pepper, and turmeric.
Mix the mixture up.
Make 3 balls from the ground beef mixture and put the boiled eggs inside to make the round meatballs.
Then dip the meatballs in the whisked egg.
After this, coat the meatballs in the coconut flour generously.
Preheat the air fryer to 370 F.
Place the scotch eggs there and spray them with the olive oil.
Cook the dish for 10 minutes.
After this, increase the temperature to 380 F and cook the dish for 3 minutes more.
When the scotch eggs are cooked – chill them for at least 2-3 minutes.
Enjoy!
Nutrition: calories 318, fat 12.7, fiber 8.3, carbs 14.5, protein 35.3
Eggplants Circles
Prep time: 15 minutes
Cooking time: 8 minutes
Servings: 7
Ingredients:
2 eggplants
1 tablespoon canola oil
1 teaspoon minced garlic
½ teaspoon salt
1 teaspoon ground turmeric
1 teaspoon dried rosemary
Directions:
Wash the eggplants carefully and slice into the thick circles.
After this, combine the canola oil, minced garlic, salt, ground turmeric, and dried rosemary in the bowl.
Churn the mixture.
After this, brush every eggplants circle with the oil mixture.
Preheat the air fryer to 400 F.
Plac
e the prepared eggplants circles in the air fryer rack and cook them for 5 minutes.
After this, turn the eggplant circles to another side and cook them for 3 minutes more.
When the eggplants are soft and little bit golden brown – they are cooked.
Let them chill till the room temperature.
Serve the dish!
Nutrition: calories 59, fat 2.3, fiber 5.7, carbs 9.7, protein 1.6
Onion Circles
Prep time: 15 minutes
Cooking time: 8 minutes
Servings: 10
Ingredients:
2 white onions
½ teaspoon salt
½ cup coconut flour
½ teaspoon paprika
½ teaspoon ground black pepper
1 egg
1/3 cup heavy cream
1/3 cup almond flour
1 tablespoon olive oil
Directions:
Peel the white onions and slice them roughly.
Then separate the sliced onions into the circles.
Beat the egg and whisk it.
Sprinkle the whisked egg with the paprika, salt, ground black pepper, and heavy cream.
Whisk it well until homogenous.
Preheat the air fryer to 360 F.