[2018] Air Fryer Cookbook
Page 1
Table of Contents
Table of Contents
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Introduction
Breakfast
Eggs in Bacon Wholes
Eggs in Carrot Nests
Eggs in Mushroom Hats
Breakfast Casserole
Tuna Salad
Chicken Breakfast Sausages
Egg Bowl
Quail Eggs in Mushrooms
Stuffed Portobello Mushrooms with Ground Beef
Basil-Spinach Quiche
Stuffed Chicken Roll with Mushrooms
Eggs on Avocado Burgers
Beef Balls with Sesame and Dill
Zucchini Rounds with Ground Chicken
Tomatoes with Chicken
Meatball Breakfast Salad
Applesauce Mash with Sweet Potato
Bacon&Kale Breakfast Salad
Fish Fritatta
Spinach Frittata
Cherry Tomatoes Fritatta
Whisked Eggs with Ground Chicken
Kale Quiche with Eggs
Breakfast Bacon Hash
Eggs in Avocado
Bacon&Zucchini Latkes
Meat Bagels
Egg Muffins with Greens
Spaghetti Squash Casserole Cups
Chopped Kale with Ground Beef
Bacon Wrapped Chicken Fillet
Egg Whites with Sliced Tomatoes
Whole Food Eggs in Burgers
Pumpkin Egg Porridge
Bacon Sandwich with Guacamole
Bacon&Egg Muffins
Taco Shells from Zucchini
Apple Bowl with Ground Cinnamon
Cauliflower Patties
Breakfast Porridge
Stuffed Tuna Boats
Green Bacon Salad
Lettuce Chicken Salad
Hash with Eggs
Spaghetti Carrot Salad
Apple Breakfast Bake
Turkey Sausage with Onion
Apple Salad with Tuna
Zucchini Noodles Salad
Trout Bites with Dill
Main Dishes
Cabbage Soup
Parsnip Soup
Thai Soup
Whole Food Green Soup
Beef&Broccoli Bowl
White Chicken Chili
Whole Food Meatloaf
Flank Steak
Mongolian Beef
Chicken Tenders
Pulled Beef
Lime Chicken Breast
Tuna Casserole
Buffalo Chicken Casserole
Bacon Chicken Thighs
Orange Chicken
Thyme Flank Steak
Pomegranate Duck Legs
Turkey Meatballs
Turkey Hash
Stuffed Peppers
Whole Garlic Chicken
Pork Chops
Chimichurri Chicken
Lamb Burger
Pesto Chicken
Lemon Trout
Stuffed Salmon Fillet with Tomatoes
Garlic Pork Chops
Chicken Drumsticks with Spinach Sauce
Parsley Meatballs
Paprika Beef Short Ribs
Tomato Beef Brisket
Seafood Bowl
Spicy Meat Bowl
Stuffed Sweet Potato
Stuffed Cabbage
Whole Food Chili
Lime Chicken with Pistachio
Turkey Dill Meatballs
Basil Beef Shank
Sesame Pork Cubes
Thai Chicken
Vegetable&Chicken Bowl
Mango Turkey
Turkey Burger with Jalapeno
Fennel Fish Fillet
Shrimp Chowder
Ground Beef Bowl
Turmeric Chicken Liver
Side Dishes
Green Bean Salad with Pepitas&Olive Oil
Red Potato Salad with Chives
Broccoli Salad with Garlic
Smashed Sweet Potato with Curry Powder
Roasted Red Potato
Dill Cauliflower Rice
Apple Hashbrown
Potato Salad
Squash Noodles
Cabbage Steaks
Sauteed Kale
Sweet Potato Toasts
Whole Food Mushrooms with Tarragon
Parsley Mashed Sweet Potato
Potato Halves with Spinach and Artichokes
Crunchy Potato Cubes
Brussel Sprouts and Apple Bowl
Zucchini and Carrot Slices
Garlic Radish Halves
Mashed Cauliflower with Garlic and Bacon
Carrot Noodles
Cinnamon Baby Carrot
Spaghetti Squash Casserole
Super Tasty Onion Petals
Sauteed Asparagus
Roasted Apple with Bacon
Fennel Slices
Butternut Squash Rice
Eggplant Tongues
Eggplant Garlic Salad with Tomatoes
Curry Eggplants
Eggplants Pizzas
Eggplant Lasagna
Stuffed Eggplants with Cherry Tomatoes
Eggplant Satay
Chinese Eggplant with Chili and Garlic
Sweet Potato Hasselback
Stuffed Tomatoes
Ratatouille Kebabs
Air Fryer Mushrooms with Garlic and Chives
Thyme Mushrooms and Carrot Bowl
Sesame Mushroom Slices
Popcorn Mushrooms
Leek Saute
Cauliflower Balls
Pumpkin Cubes with Ground Ginger
Red Potato Mash with Nuts
Broccoli-Cabbage Fritters
Wrapped Asparagus
Scalloped Sweet Potato
Snacks and Appetizers
Red Apple Chips
Potato Chips
Delicious Zucchini Chips
Whole Food French Fries
Aromatic Sweet Potato Chips
Gorgeous Banana Chips
Hard-Boiled Spinach Eggs
Rosemary Nuts Mix
Butternut Squash Chips
Seaweed Chips
Babaganoush Whole Food
Round Carrot Chips
Kabocha Squash Chips
Kabocha Squash Hummus
Kale Chips
Aromatic Pumpkin Seeds
Brussel Sprouts
Bacon Skewers with Brussel Sprouts
Spinach Chips
Chicken Poppers
Baked Red Potato Circles
Zucchini Cutlets
Plantain Chips
Baked Shishito Peppers
Hard-Boiled Egg Halves with Bacon
Stuffed Figs with Almonds
Pear Chips
Peach Chips
Buffalo Wings
Chicken Cutlets
Onion Fries
Avocado Balls
Snack Chicken Kebabs
Garlic Tomato Circles
Onion Petals with Dried Basil
Oily Bell Peppers with Herbs
Papaya Sticks
Beet Chips
Chili Shrimps
Avocado Wrapped in Bacon
Beef Muffins
Trout Balls
Baked Cauliflower Florets
Stuffed Portobello with Crabs
Sweet Potato and Broccoli Fritters
Chicken Dip
Turkey Patties
Broccoli Steaks
Chicken Strips
Devil Eggs with Pesto
Lunch
Chili Lime Salmon Fillet
Chicken Fajita Rolls
Stuffed Red Onions
Rosemary Chicken Thighs
Spicy Pesto Chicken Fillets
Light Chicken Soup
Spaghetti Squash with Chicken
Chinese Style Pork
Shepherd Pie
Curry Turkey Meatballs
Whole Food Tuna Cakes
Cuban Pork
Salmon with Mango Sauce
Shrimps&Cauliflower Puree
Avocado and Sweet Potato Hash
Thyme Chicken in Lemon Juice Sauce
Potato with Chicken
Paprika Salmon Fillet
Beef Shank with Fresh Rosemary and Cilantro
Lunch Vegetable Soup
Pork Tenderloin in Bacon
Chili Pepper Scallops with Arugula
Shrimps in Lettuce Wraps
Zucchini Casserole
Cherry Tuscan Pork Loin
Ground Chicken and Ground Pork Mix
Shrimp Salad with Greens and Avocado
Almond Milk Chicken Breast
Tomato Turkey
Crusted Chicken Fillet
Nutritious Chicken Burgers
Lunch Cauliflower Fritters with Carrot
Lamb Fillet with Tomato Gravy
Easy Chicken Strips with Orange Zest
Broccoli Casserole
Crunchy Chicken Fingers
Egg Salad with Avocado
Juicy Scallops
Stuffed Pepper Halves with Ground Meat
Coconut Sour Shrimps with Greens
Seafood Casserole
Stuffed Chicken Breast with Avocado
Spiralized Casserole
Lunch Pear Bowl with Nuts and Flax Seeds
Lunch Sweet Potato Toasts
Bacon Red Potato Halves
Whole Food Hash Brown
Mixed Meat Sausages
Asparagus with Chicken
Conclusion
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Introduction
Are you looking for some diet that will be easy to follow and very useful! “Whole Food” program is very attractive for people all over the world. As every diet it has its rules but doesn’t be afraid – they are very easy and can be followed even by a teenager!
First and the most important is to eat Real Food. When we talk about the real food we mean natural food such as meat, fish, fresh vegetables, eggs, fruits, and seafood. Of course, you shouldn’t forget about seasoning and various spices that will make your meal so delightful!
Whole Food program implies to avoid pernicious product for 30 days. What does it mean? – Try to get rid of such ingredients: any type of sugar even honey and stevia; grains (wheat, bulgur, oats, etc.). Such pseudo-cereals like buckwheat and quinoa are also forbidden; all kinds of beans and peanut butter. The exception is only green beans and snow peas; you also can’t eat any types of dairy products. Try to avoid alcohol and tobacco for this 30 days of your healthy way of life!
“Whole Food” eating is about to improve your body and mind. This is the main thing you should be aimed at! That’s why don’t make any of the body measurements or counting the calories during this time. In another word – don’t make your body and brains under the pressure!
Let’s say some words about the food that is allowed and recommended to eat. It is obvious that you can consume all the types of meat, almost all fruits, and vegetables. Also, there are some ingredients that will be able to enforce the taste of the meal and even make it better! These ingredients are vinegar, salt, spices, coconut aminos, and fruit juices. The last one can be added to the sauces and dressing. The ghee and clarified butter are also allowed during “Whole Food” program. Now you know the basics of the Whole Food eating. It is time to start to cook!
Breakfast
Eggs in Bacon Wholes
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 eggs
6 bacon slices
¼ teaspoon oregano
¼ teaspoon ground paprika
1 tablespoon parsley, chopped
Directions:
Take the small ramekins and place the bacon slices in them by crosses.
Sprinkle the bacon with the oregano and ground paprika.
Then beat the eggs over the bacon.
Place the ramekins in the air fryer basket.
Cook the breakfast for 15 minutes at 360 F or until the eggs are just right.
Then sprinkle the eggs with the chopped parsley.
Serve!
Nutrition: calories 373, fat 28.3, fiber 0.2, carbs 1.5, protein 26.8
Eggs in Carrot Nests
Prep time: 10 minutes
Cooking time: 13 minutes
Servings: 3
Ingredients:
2 carrots
¼ teaspoon ground black pepper
¾ teaspoon cilantro
¾ teaspoon salt
3 eggs
1 teaspoon olive oil
Directions:
Peel the carrots and grate them.
Sprinkle the grated carrot with the ground black pepper, cilantro, and salt.
Stir the vegetables and add olive oil.
Stir the carrot well.
Make the medium nests from the grated carrot in the ramekins.
Place the ramekins in the air fryer basket and cook for 5 minutes at 380 F.
After this beat the eggs over the carrot nests.
Cook the eggs for 8 minutes more at 375 F.
When the eggs are cooked – serve them immediately!
Nutrition: calories 93, fat 5.9, fiber 1.1, carbs 4.5, protein 5.9
Eggs in Mushroom Hats
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 2
Ingredients:
2 Portobello mushrooms (hats)
2 eggs
1 teaspoon fresh dill
1 teaspoon fresh parsley
¼ teaspoon salt
1 teaspoon olive oil
Directions:
Combine together the fresh dill, parsley, salt, and olive oil.
Stir the mixture until homogenous.
Then sprinkle the mushroom hats with the green mixture.
Beat the eggs in the bowl and whisk well.
Place the mushroom hats in the air fryer basket.
Then pour the whisked egg inside the mushroom hats.
Cook the mushrooms for 8 minutes at 390 F.
When the meal is cooked – let it chill for 3 minutes and serve!
Nutrition: calories 187, fat 10.7, fiber 2.1, carbs 14.7, protein 8.7
Breakfast Casserole
Prep time: 10 minutes
Cooking time: 17 minutes
Servings: 4
Ingredients:
1 cup broccoli
½ cup almond milk
½ teaspoon salt
½ teaspoon ground paprika
1 onion, chopped
1 potato, peeled
2 eggs
¼ teaspoon turmeric
Directions:
Chop the broccoli.
Beat the eggs in the bowl and whisk well.
Add turmeric, ground paprika, salt, and almond milk.
Whisk the mixture well.
Place the chopped broccoli in the air fryer basket.
Then place the chopped onion over the broccoli.
Slice the potato.
Place it over the onion.
Then pour the egg mixture over the vegetables.
Cook the casserole for 17 minutes at 390 F.
Check the condition of the vegetables during the cooking.
When the casserole is cooked – let it chill little.
Serve!
Nutrition: calories 153, fat 9.5, fiber 2.9, carbs 13.6, protein 5.3
Tuna Salad
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
5 oz broccoli, chopped
1 onion, chopped<
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7 oz tuna, canned
1 teaspoon olive oil
¼ teaspoon minced garlic
2 teaspoons Paleo mayonnaise
1 tablespoon fresh parsley, chopped
Directions:
Place the broccoli, onion, minced garlic, and olive oil in the air fryer basket.
Stir the vegetable mixture.
Cook it at 380 F for 10 minutes.
Stir the vegetables during cooking 2 times.
Then chop the tuna and put it in the bowl.
Add Paleo mayonnaise and chopped fresh parsley.
Add cooked vegetables and stir carefully.
Serve it!
Nutrition: calories 252, fat 10.7, fiber 3.1, carbs 10.1, protein 29
Chicken Breakfast Sausages
Prep time: 10 minutes
Cooking time: 8 minutes
Servings:6
Ingredients:
1-pound ground chicken
1 teaspoon ground paprika
1 egg
½ teaspoon minced garlic
¼ teaspoon ground nutmeg
1 tablespoon almond flour
1 teaspoon olive oil
Directions:
Beat the egg in the mixing bowl.
Whisk it and add ground paprika, minced garlic, ground nutmeg, and almond flour.
Stir the mixture until homogenous.
After this, add the ground chicken and stir it carefully with the help of the spoon.
Make the medium sausages from the mixture with the help of the hands.
Pour the olive oil in the air fryer basket.
Place the sausages in the air fryer basket carefully.
Cook the sausages for 8 minutes at 390 F.
Turn the sausages into another side after 4 minutes of cooking.
Then chill the cooked sausages little and serve!
Nutrition: calories 189, fat 9.5, fiber 0.7, carbs 1.4, protein 23.9
Egg Bowl
Prep time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
4 eggs