by Marta Getty
Cauliflower Patties
Prep time: 15 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
14 oz cauliflower
1 teaspoon ghee
1 onion, grated
1 potato, grated
1 egg
¼ teaspoon ground black pepper
1 teaspoon salt
Directions:
Chop the cauliflower roughly and place it in the blender.
Blend the cauliflower until smooth.
Then add the grated potato, onion, and ground black pepper.
Add salt and pulse the mixture for 20 seconds more.
After this, transfer the cauliflower mixture to the mixing bowl.
Preheat the air fryer basket at 400 F.
Then place ghee and preheat it for 1 minute.
Meanwhile, make the medium patties from the cauliflower mixture.
Place the patties in the air fryer basket and cook for 4 minutes from each side at 380 F.
When the patties are cooked – let them chill little and serve!
Nutrition: calories 94, fat 2.3, fiber 4, carbs 15.4, protein 4.5
Breakfast Porridge
Prep time: 7 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
1 banana
1 egg, beaten
1 apple, chopped
½ teaspoon ground cinnamon
1 teaspoon olive oil
1 teaspoon vanilla extract
Directions:
Peel the banana and chop it into the small pieces.
Pour the olive oil into the air fryer basket.
Add the chopped apple.
Then sprinkle the apple with the ground cinnamon and banana.
Stir the mixture and add vanilla extract.
Then whisk the egg and pour it over the mixture.
Stir it gently.
Cook the porridge for 7 minutes at 380 F.
When the porridge is cooked – let it chill little and serve!
Nutrition: calories 169, fat 4.9, fiber 4.5, carbs 29.8, protein 3.7
Stuffed Tuna Boats
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 cucumbers, halved
1 can tuna
1 potato, peeled
1 teaspoon olive oil
¼ teaspoon minced garlic
1 teaspoon chopped dill
Directions:
Chop the potato into the small pieces.
Sprinkle the potato with the minced garlic and chopped dill.
Then sprinkle the potato with the olive oil and transfer in the air fryer basket.
Cook the potatoes for 15 minutes at 380 F. Stir the vegetable time to time.
Then remove the meat from the cucumber halves.
Place the cooked potato in the mixing bowl.
Add the canned tuna and chopped dill.
Stir the tuna mixture with the help of the spoon until homogenous.
Then fill the cucumber halves with the tuna mixture and serve immediately.
The potato mixture should be hot during serving!
Nutrition: calories 149, fat 5, fiber 1.7, carbs 13.1, protein 13.7
Green Bacon Salad
Prep time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
¼ cup fresh spinach
¼ cup fresh parsley, chopped
1 red onion, chopped
1 teaspoon olive oil
1 oz walnuts, crushed
2 oz bacon, chopped
Directions:
Place the bacon in the air fryer basket and cook it for 5 minutes at 400 F. Stir it every 1 minute.
Meanwhile, chop the spinach and combine it together with the chopped parsley in the big bowl.
Add chopped onion and crushed walnuts.
After this, stir the mixture well.
Add the cooked hot bacon and stir the salad again.
Serve it immediately!
Nutrition: calories 287, fat 22.7, fiber 2.5, carbs 7.6, protein 14.9
Lettuce Chicken Salad
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 oz lettuce
10 oz chicken fillet
2 oz spinach
1 teaspoon vinegar
1 teaspoon olive oil
¼ teaspoon minced garlic
1 tomato
Directions:
Chop the lettuce roughly and place it in the mixing bowl.
Chop the spinach and add it to the bowl too.
Then chop the tomato and add it to the green mixture.
Sprinkle the chicken with the vinegar and minced garlic.
Stir it carefully and place in the air fryer basket.
Cook the chicken fillet for 12 minutes at 385 F.
Then check if the chicken is cooked and transfer it to the bowl to chill.
Chop the chicken fillet roughly and add it to the lettuce bowl.
Sprinkle the salad with the olive oil and serve!
Nutrition: calories 153, fat 6.5, fiber 0.6, carbs 1.6, protein 21.1
Hash with Eggs
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
1 zucchini
4 eggs
¼ cup sweet corn
¼ teaspoon ground paprika
1 teaspoon olive oil
1 teaspoon dried dill
½ teaspoon salt
Directions:
Beat the eggs in the bowl and whisk them.
Add the dried dill and salt.
After this, chop the zucchini into the tiny pieces.
Put the zucchini in the air fryer basket.
Add olive oil and chopped zucchini.
Then add the whisked egg and stir the mixture gently.
Cook the hash for 8 minutes at 365 F.
When the time is over – stir the hash and check if it is cooked.
Serve it in the bowls and enjoy!
Nutrition: calories 90, fat 5.8, fiber 0.9, carbs 4, protein 6.5
Spaghetti Carrot Salad
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 3
Ingredients:
2 carrots, peeled
½ teaspoon olive oil
1 teaspoon vinegar
1 apple
1 teaspoon avocado oil
¼ teaspoon ground cinnamon
Directions:
Make the spirals from the carrot with the help of the spiralizer.
After this, sprinkle the carrot spirals with the olive oil and place in the air fryer basket.
Cook the carrot spirals for 7 minutes at 365 F. Stir the carrot every 2 minutes.
Place the cooked carrot spirals in the salad bowl.
Then chop the apple into the small cubes.
Add the apple to the salad bowl and sprinkle with the ground cinnamon and vinegar.
Add avocado oil and mix the salad up.
Serve it!
Nutrition: calories 65, fat 1.1, fiber 3, carbs 14.5, protein 0.6
Apple Breakfast Bake
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
1 sweet potato, peeled
3 apples
¾ cup pecans, chopped
½ teaspoon ground cinnamon
1 tablespoon raisins
1 egg
¼ cup coconut milk
Directions:
Chop the sweet potato and apples into the same cubes.
Place them in the air fryer basket.
Add chopped pecans and ground cinnamon.
After this, add the raisins and coconut milk.
Whisk the egg in the bowl.
Pour the whisked egg over the air fryer mixture and stir gently with the help of the fork.
Cook the meal for 10 minutes at 390 F.
When the time is over – check if the apple breakfast bake is cooked and let it rest for 10 minutes.
After this, serve it immediately!
Nutrition: calories 252, fat 9.2, fiber 7.8, carbs 43.1, protein 4.2
Turkey Sausage with Onion
Prep time: 10 minutes
Cooking time: 16 minutes
Servings: 6
Ingredients:
14 oz ground turkey
1 onion, grated
¼ teaspoon salt
1 teaspoon ground paprika
1 egg
1 teaspoon olive oil
½ teaspoon thyme
Directions:
Combine together the ground turkey and grated onion.
Add salt and ground paprika.
After this, add the thyme and beat the egg into the mixture.
Stir it until homogenous.
Make the balls from the ground turkey mixture and then press them little to make the ovals (sausage shape).
Pour the olive oil into the air fryer.
Place the sausages in the air fryer basket and cook them for 10 minutes at 350 F. Stir them gently after 5 minutes of cooking.
After this, increase the temperature to 400 F and cook the sausages for 3 minutes from each side.
Serve the meal only hot!
Nutrition: calories 155, fat 8.8, fiber 0.6, carbs 2, protein 19.3
Apple Salad with Tuna
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 2
Ingredients:
1 sweet potato, chopped
1 apple
1 tablespoon avocado oil
6 oz tuna, canned
¼ red onion, chopped
1 teaspoon vinegar
1 teaspoon olive oil
¼ teaspoon sesame seeds
Directions:
Place the chopped sweet potato in the air fryer.
Sprinkle it with the vinegar and red chopped onion.
Add the olive oil and shake it gently.
Cook the vegetables for 8 minutes at 400 F.
After this, stir the vegetables and chill them little.
Chop the apple and place it in the bowl.
Add canned tuna, and sesame seeds.
After this, add avocado oil and cooked vegetables.
Mix the salad carefully and serve!
Nutrition: calories 305, fat 10.6, fiber 5.2, carbs 29, protein 24.3
Zucchini Noodles Salad
Prep time: 15 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 zucchini
1 carrot
1 teaspoon flax seeds
1 tablespoon coconut flour
1 tablespoon olive oil
1 teaspoon vinegar
1 sweet pepper
¼ teaspoon chili flakes
Directions:
Spiralize the zucchini and carrot and place them in the air fryer basket.
Add coconut flour, vinegar, and olive oil.
Then sprinkle the vegetables with the chili flakes and cook for 6 minutes at 400 F. The vegetables should be a little bit soft.
Meanwhile, cut the sweet pepper into the strips.
Place the pepper in the bowl and add the cooked spiralized vegetables.
Then add the flax seeds and all the remaining liquid from the vegetables that were cooked in the air fryer.
Stir the salad and serve it!
Nutrition: calories 72, fat 4.4, fiber 2.7, carbs 7.6, protein 1.6
Trout Bites with Dill
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
16 oz trout fillet
¼ cup fresh dill, chopped
1 teaspoon minced garlic
1 egg
½ potato, grated
1 teaspoon almond flour
½ teaspoon ground paprika
½ teaspoon thyme
½ teaspoon coriander
1 teaspoon olive oil
Directions:
Beat the egg and whisk it.
Then chop the trout fillet into the tiny pieces.
Combine it together with the grated potato.
Add chopped fresh dill, whisked egg, almond flour, ground paprika, thyme, and coriander.
Stir the mixture well.
Make the medium balls from the fish mixture.
Place the trout bites in the air fryer basket and sprinkle with the olive oil.
Cook the trout bites for 10 minutes at 365 F.
Stir the meal every 2 minutes.
Then chill the trout bites till the room temperature and serve!
Nutrition: calories 307, fat 15.6, fiber 1.8, carbs 7.4, protein 34.2
Main Dishes
Cabbage Soup
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 cups water
10 oz cabbage, shredded
7 oz ground beef
1 garlic clove, chopped
1 teaspoon olive oil
1 onion, diced
½ teaspoon salt
½ teaspoon ground black pepper
1 teaspoon dried oregano
Directions:
Combine together the dried oregano, ground black pepper, salt, chopped garlic clove, and ground beef in the mixing bowl.
Stir the mixture.
After this, place the mixture in the air fryer basket and add the olive oil.
Stir the mixture and cook it for 5 minutes at 390 F.
After this, add the shredded cabbage and water.
Then add the diced onion and cook the soup for 15 minutes at 370 F.
When the soup is cooked – all the ingredients should be soft.
Let the soup rest little and serve it!
Nutrition: calories 134, fat 4.4, fiber 2.6, carbs 7.3, protein 16.4
Parsnip Soup
Prep time: 12 minutes
Cooking time: 16 minutes
Servings: 5
Ingredients:
1 teaspoon olive oil
1 white onion, chopped
1 teaspoon garlic clove, chopped
3 carrots, peeled
2 parsnips, sliced
6 cups chicken stock
1 teaspoon salt
½ teaspoon thyme
1 teaspoon chives
Directions:
Chop the carrot and slice the parsnip.
Place the vegetables in the air fryer basket.
Sprinkle the vegetables with the thyme, salt, chopped garlic, and onion.
Stir it gently and add olive oil.
Cook the mixture at 400 F for 4 minutes.
Stir it after 2 minutes of cooking.
After this, add chives and chicken stock.
Cook the soup for 16 minutes more at 385 F.
When the soup is cooked – let it chill to the room temperature.
Serve it!
Nutrition: calories 45, fat 1.6, fiber 1.4, carbs 6.8, protein 1.4
Thai Soup
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 teaspoon curry powder
1 cup coconut milk
1 cup chicken stock
4 oz broccoli florets
½ teaspoon salt
½ apple, chopped
1 onion, diced
½ teaspoon ground coriander
1 teaspoon olive oil
Directions:
Combine together curry powder and coconut milk.
Stir it carefully.
Then add chicken stock.
Pour the mixture in the air fryer basket and cook it for 5 minutes at 400 F.
After
this, add the broccoli florets and diced onion.
Add the chopped apples and salt.
Then sprinkle the soup with the ground coriander and olive oil.
Cook it for 10 minutes at 350 F.
When the soup is cooked – serve it hot immediately!
Nutrition: calories 374, fat 31.7, fiber 7, carbs 24.2, protein 5.6
Whole Food Green Soup
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 cup spinach
½ cup dill
¼ cup parsley
4 cups beef broth
1 teaspoon salt
1 tablespoon almond milk
1 sweet potato, peeled
