Paleo Cooking with Your Air Fryer: 80+ Recipes for Healthier Fried Food in Less Time
208
Paleo Cooking with Your Air Fryer: 80+ Recipes for Healthier Fried Food in Less Time
208eBook
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Overview
Fried Favorites the Fast (& Healthy!) Way
With Paleo Cooking with Your Air Fryer, you can indulge in your favorite fried foods without compromising your health or wasting lots of time and effort. Each of these fantastic air fryer recipes skips the gut-irritating pot of hot oil, but keeps the savory, crispy texture you crave, so you can make your favorite meals the fast and healthy way—using Paleo- approved ingredients!
Enjoy classic fare like Not Your Gramma’s Fried Chicken, Quick and Easy Calamari on Fire and Beef Empanadas, as well as creative alternatives like Korean Dumpling Bowls and Saturday Samosas. Dr. Lee also shares her secrets for making crispy veggies, decadent but diet-approved desserts and even kitchen staples, all in your air fryer. With more than 80 quick, flavorful and Paleo-friendly recipes, you’ll be treating yourself (without cheating your health) in no time at all.
Product Details
| ISBN-13: | 9781624146121 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 10/02/2018 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 208 |
| Sales rank: | 720,834 |
| File size: | 201 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
CHAPTER 1
WHET YOUR PALATE
Who says appetizers have to be served only in restaurants and at parties? When your family is whining because they are hungry and rummaging the fridge for food, these finger foods will shut them up so fast that they'll wonder why they were complaining. Make these in advance, freeze them and reheat in the air fryer to silence them instantly. You can thank me later as you set the table for a nice, quiet family dinner. Or maybe not, because your family may not even want the entrees! And who would blame them because some of the classic hors d'oeuvres have been jazzed up with modern twists, like Healthy Korean Chicken Wings, Oysters Rockefeller and Kimchi Deviled Eggs. And no one will know the Stuffed Portobello Mushrooms are Paleo, even the non-Paleo folks.
Healthy KOREAN CHICKEN WINGS
Korean spices make these chicken wings different from other spicy chicken wings. You could possibly substitute the gochugaru and gochujang with other peppery sauces but then you will miss out on its unique taste. If you can't find these two ingredients near you, check Amazon. Just make sure it is wheat-free gochujang. You will be glad you took the extra effort to make these finger-licking-good wings with original Korean spices. Sit with a pitcher of your favorite drink and be ready to be awakened by bursts of hot, sexy flavors!
COOK TIME: 15 MINUTES || SERVINGS: 4
16 chicken wings
1 tsp chopped garlic
1 tsp grated fresh ginger
1 tbsp (15 g) gochujang (Korean red pepper paste)
KOREAN CHICKEN WINGS SAUCE
½ tsp sea salt
2 tsp (9 g) gochugaru (Korean red pepper flakes)
1 tbsp (11 g) cayenne pepper
2 tsp (9 g) grated fresh ginger
2 cloves garlic, minced
¼ cup (61 g) gochujang
2 tbsp (30 ml) water
1 tsp sesame oil
½ tsp toasted sesame seeds
1 tsp apple cider vinegar
1 tbsp (15 ml) raw honey
½ tsp toasted sesame seeds, for garnish
1 tbsp (3 g) diagonally sliced scallions, for garnish
Separate the drummettes from the wingettes and discard the tips. Combine the chicken parts with the garlic, ginger and gochujang, and marinate overnight. Make the Korean chicken wings sauce by combining all the ingredients in an airtight container, then refrigerate.
Preheat the air fryer to 360°F (180°C).
Take the wings out of the refrigerator and blot the liquid from the wings with a paper towel. When the air fryer reaches the desired temperature, put the wings in the basket and set the timer for 12 minutes. Shake the basket at the halfway point and turn over any wings that are not browning.
Meanwhile, transfer the marinade to a medium saucepan and simmer on low heat. Reserve 2 tablespoons (30 ml) of the marinade to serve on the side.
When the timer goes off and the wings are brown, transfer all the wings to the pan and coat the wings with the sauce. Return the wings to the air fryer, set the timer for 3 minutes and cook until the timer goes off. Transfer the chicken wings to a plate, sprinkle with sesame seeds and scallions before serving with the sauce on the side.
Oysters ROCKEFELLER
My daughter Emily loves oysters but she thought they were only eaten raw ... until I made these. Since she's sensitive to gluten, I substituted the flour, customarily used in the green mixture, with almond flour, which adds more depth to the flavor!
COOK TIME: 10 MINUTES + 15–18 MINUTES STOVETOP COOKING || SERVINGS: 4
8 live oysters on the half shell
4 tbsp (60 g) ghee
3 strips uncured bacon, finely chopped
1/3 cup (67 g) finely chopped purple onion (reserve 1 tsp for garnish)
2 cloves garlic, minced
½ cup (75 g) finely chopped fresh spring greens (e.g., spinach, kale, arugula, Swiss chard)
1/3 cup (13 g) finely chopped parsley (reserve 1 tsp for garnish)
1/3 cup (32 g) extra fine blanched almond flour Pinch of salt and black pepper to taste Fresh or rehydrated dried seaweed, optional Lemon wedges to garnish
Shuck the oysters. Take out the meat and put the meat and the liquid into a bowl. Rinse them in their liquid to eliminate any pieces of shell and gritty debris and put the cleaned oysters in a separate bowl. Save the oyster liquid for later. Refrigerate the oysters until ready to use. Discard the top shells. Wash the bottom shells, place them in silicone cupcake cups and set aside.
In a skillet, melt the ghee over medium heat. Add the bacon and cook until crispy, for about 5 to 8 minutes. Remove ½ of the bacon to a paper towel–lined plate and set aside to use as a topping. Add the chopped onion to the skillet and cook for about 5 minutes, or until the onion is soft. Add the garlic and cook for about 3 minutes, until soft but not burnt. Add the spring greens and fresh parsley to the skillet and stir for about 2 minutes, until the greens are wilted. Add the almond flour to the skillet and mix all the ingredients until everything is incorporated well. Add salt and pepper to taste. Set the green mixture aside to cool.
Take out the oysters from the refrigerator and place them in the shells while they are resting in the silicone cupcake cups. Preheat the air fryer to 390°F (200°C).
Spoon about a tablespoon (9 g) of the green mixture on top of each oyster. Repeat until all the oyster shells are filled. Carefully place 4 cupcake cups with oyster shells inside the basket. Set the timer for 5 minutes. When the timer goes off, carefully take them out and put them onto a platter. Repeat with the remaining oysters. When they are done, sprinkle the bacon bits, reserved chopped onions and fresh parsley on top. If using, place the fresh seaweed on the serving plate. Take the oyster shells out of the cupcake cups and nestle them into the seaweed to balance the shells in their place. Squeeze lemon juice and the oyster liquid over the oysters before serving.
Note: Silicone cupcake cups are perfect to hold each oyster shell to cook. You can also serve them with oyster shells in them for balance, instead of using the customary rock salt, crushed ice or seaweed.
Stuffed PORTOBELLO MUSHROOMS
These stuffed mushrooms are not your mama's mushrooms. They are filled with salty sea air from the fresh clams and a hint of sweetness from the coconut flour. The Italian herb seasoning makes this classic appetizer quick to mix and bake in the air fryer. You can make the stuffing ahead of time and assemble the mushrooms right before putting them in the air fryer.
COOK TIME: 10 MINUTES + 9 MINUTES STOVETOP COOKING || SERVINGS: 6
¼ cup + 1 tbsp (75 ml) extra-virgin olive oil (EVOO), divided
¼ cup (38 g) chopped onion
½ cup (75 g) finely chopped carrots
2 cloves garlic, minced
¼ cup (45 g) chopped clams
¼ cup (10 g) chopped fresh parsley, divided (reserve 2 tbsp for garnish)
2 tbsp (12 g) coconut flour Pinch of sea salt Black pepper, to taste
1 large egg, beaten
1 tbsp (6 g) tapioca flour
½ tsp Italian seasoning
6 medium portobello mushrooms, 2–3" (5–7.6 cm) diameter each Horseradish Ranch Dipping Sauce
For the filling, heat a small frying pan over medium heat. Add 1 tablespoon (15 ml) of EVOO and sauté the onion for 5 minutes, until soft. Add the carrots, garlic and clams and cook for 2 minutes. Add 2 tablespoons (5 g) of parsley, coconut flour, salt and pepper and stir for 2 minutes, or until the carrots are soft. Turn off the heat and let the mixture cool. Transfer the mixture to a mixing bowl and add the beaten egg, tapioca and Italian seasoning, and mix well. Set aside.
Using a dry kitchen towel or paper towel, wipe the outside of the mushroom caps. Take the stems out and discard. Wipe the inside of the caps and set them on a platter. Scoop about 1 to 2 tablespoons (10 to 20 g) of the mixture into the caps to stuff them and set aside.
Preheat the air fryer to 360°F (180°C).
Add the remaining oil to an oil spritzer and spray the basket. Place the stuffed mushrooms in the basket and spray the top of the mushrooms as well. Close the basket and set the timer for 10 minutes.
When the timer goes off, carefully take the mushrooms out and place onto a platter. Garnish with the remaining parsley and serve immediately with Horseradish Ranch Dipping Sauce.
Note: An oil spritzer is a convenient and inexpensive tool to spray the basket with oil so foods don't stick. You can also spray the food before frying to make them crispy. Fill it with either extra-virgin olive oil or avocado oil and use liberally.
WONTON Bites
If you ask me, the best part about wontons or dumplings is not the skin but the meat stuffing. So why bother making the wraps when what you really want is the inside? This recipe is quick to mix and fry in the air fryer, so you don't have to bother with hot oil or steamers. Just pop these gingery minced pork balls in the basket, and 10 minutes later you'll have fun appetizers ready to please the crowd. The simple ginger dipping sauce makes these bites even more special. Make the sauce in advance so you can serve it with the piping hot wonton bites immediately.
COOK TIME: 10 MINUTES || SERVINGS: 4
1 lb (450 g) ground pork
1 tsp grated fresh ginger
2 cloves garlic, minced
½ tsp white pepper
2 tsp (10 ml) coconut aminos
2 tbsp (12 g) tapioca flour
¼ cup (12 g) chopped chives
¼ cup (10 g) finely chopped fresh cilantro, reserve some for garnish Ginger Dipping Sauce
Combine all the ingredients except the dipping sauce in a medium-sized bowl and mix well. Take about 1 to 2 tablespoons (10 to 20 g) of the mixture and make into small, bite-sized balls.
Preheat the air fryer to 360°F (180°C).
Place the bite-sized balls in the basket, as many as you can fit. You should be able to fit all of them in the basket. Close the basket and set the timer for 10 minutes. When the timer goes off, place the wonton bites on a plate, garnish with cilantro and serve with Ginger Dipping Sauce.
Kimchi DEVILED EGGS
Who would think to add kimchi to deviled eggs besides this Korean cook? Regardless of whether you are Korean or not, make this classic recipe with a gut-healthy twist. You could either cringe at the thought of biting into a spicy egg yolk mixture or you can moan with delight as you chow down on these salty, spicy, savory bites. I think the choice is clear.
COOK TIME: 11 MINUTES || SERVINGS: 4
8 hard-boiled eggs, cooked using your favorite method or in the air fryer (Eggs Three Ways)
3 tbsp (65 g) finely chopped ripe kimchi
3 tsp (15 ml) Homemade Mayo
2 strips of crispy bacon, finely chopped (Baconomics), for garnish
2 tbsp (6 g) finely chopped fresh scallions, for garnish
Preheat the air fryer to 300°F (150°C) and make the hard-boiled eggs according to the recipe here.
Peel the hard-boiled eggs and cut them in half. Take out the yolks and place them in a mixing bowl. Place the egg whites on a platter and set aside.
Pick out the soft, leafy parts of the kimchi, place them in your hand and squeeze out the liquid and set aside. In a food processor, add the egg yolks, kimchi and mayo and pulse a few times until they are blended well but not pureed.
Fill the egg white halves liberally with the yolk and kimchi mixture. Garnish with the bacon and scallions before serving.
Note: "Ripe" kimchi is kimchi that is not just made (fresh), but is a few days old.
CHAPTER 2FOR BREAKING YOUR FASTS
I don't have to tell you how important breakfast is. And when you are running late in the morning — you know who you are — having a nourishing meal is the last thing on your mind. I get it. I don't have to commute to work and I sometimes forget to eat breakfast, too. So I started batch-cooking foods like Spinach Frittata, Quick-Bake Granola and Quick and Easy Breakfast Sausage Cups and freezing them. When I need a quick meal, I pop them in the air fryer to reheat and I'm set for the day. If I have more time to cook breakfast in the morning, Huevos Rancheros wins every time. I love the warm tomato sauce with eggs over easy on crispy tostadas, and it's so easy to make in the air fryer! Oh, and how can I forget one of my favorite comfort breakfasts, Healthy Biscuits and Gravy. The texture of the biscuits is light, and it tastes like the authentic southern-style biscuit but made in the air fryer. I hope you try it because I know it'll become one of your favorite breakfasts. Start your day right with quick and easy foods that you make or reheat in the air fryer in a jiffy.
Huevos RANCHEROS
This classic Latin American breakfast is simple but oh so delicioso! Serve up soft eggs on top of warmed tomatoes and a crispy tostada, and you're set to conquer the day! Crispy Tostadas made in the air fryer make it easy to plan, so make them ahead of time and assemble this nourishing platter as the coffee maker does its magic.
COOK TIME: 12 MINUTES + 5–7 MINUTES STOVETOP COOKING || SERVINGS: 2
2 tbsp (30 ml) avocado oil
1 cup (150 g) chopped onion
2 tsp (6 g) chopped garlic (about 2 cloves)
2 cups (320 g) chopped tomatoes
1 tbsp + 1 tsp (3 g) chopped fresh cilantro, divided
2 Tostadas
4 large eggs
2 tbsp (8 g) cooked bacon bits, optional (Baconomics)
2 avocados, peeled and sliced Pinch of black sesame seeds
Heat the avocado oil in a small saucepan on medium heat. Add the onion, garlic and tomatoes and cook for 5 to 7 minutes, until the onion is soft and the tomatoes are cooked. Add 1 tablespoon (2 g) of cilantro, stir and set the mixture aside.
Place 2 ovenproof skillets or deep dishes in the air fryer basket and preheat to 360°F (180°C).
When the air fryer reaches the desired temperature, carefully take out the skillet or the dish, set on a trivet and place the tostadas in the bottom of each skillet. Divide the warm tomato mixture in half, and add on top of each tostada. Create a crater in the middle for the eggs.
Crack two eggs in a small bowl and carefully transfer them to the middle of the crater in the skillet without breaking the yolks. Repeat with the second skillet. Add the bacon bits, if using, on top of the egg yolks in each tostada and place one skillet in the basket. Set the second skillet aside. Put the timer on for 6 minutes. When the timer goes off, carefully take out the skillet and loosely cover to keep warm. Cook the second skillet for 6 minutes. When the second skillet is done, add the avocado slices and the remaining cilantro to each tostada, sprinkle with black sesame seeds and serve immediately.
Spinach FRITTATA
My husband and I were arguing about whether to call this dish a quiche or frittata. For the record, this is a frittata because it's a crustless quiche. See how he could be easily confused here? Regardless of what he calls this dish, he loves it. It's nutritious and easy to make in the air fryer. But most of all, it's delicious!
COOK TIME: 12 MINUTES || SERVINGS: 2
4 large eggs
1 cup (150 g) chopped spinach
¼ cup (50 g) chopped bell pepper
¼ cup (60 g) chopped shallots
1 tbsp (2 g) chopped fresh parsley
¼ tsp curry powder
¼ tsp sea salt
¼ tsp black pepper
In a medium-sized mixing bowl, beat the four eggs. Then add the rest of the ingredients and mix well.
Place an ovenproof skillet or deep dish in the basket of the air fryer and preheat the air fryer to 360°F (180°C).
When the desired temperature is reached, carefully take out the hot skillet or dish and place onto a trivet. Transfer the quiche mixture to the skillet or the dish, then place it in the fryer basket and set the timer for 12 minutes. Close the basket and bake until the timer goes off or until a toothpick comes out clean when inserted. Serve immediately.
Quick-Bake GRANOLA
Being on the Paleo diet doesn't mean you can't have easy or quick breakfasts like granola. This grain-free granola is baked in the air fryer with nutritionally dense ingredients. It's naturally sweetened with dates and uses soaked nuts. Don't like the nuts listed? Use your favorites. Pecans, Brazilian and even macadamia nuts work well. Bake this in advance, store in an airtight container and have it handy for mornings when you can't cook!
COOK TIME: 12 MINUTES || MAKES: 3 CUPS (270 G)
20 Medjool dates
½ cup (85 g) almonds or walnuts, soaked overnight
½ cup (85 g) cashews, soaked overnight
½ cup (40 g) shredded coconut
½ cup (80 g) hemp seeds
½ cup (75 g) raisins
½ tsp ground cinnamon
1 tsp vanilla extract
In a food processor, add the dates, almonds and cashews, and pulse a few times until the mixture is coarsely chopped. Add the shredded coconut and hemp seeds and pulse a couple of times until they are thoroughly incorporated. Transfer the mixture to a large bowl. Add the raisins, cinnamon and vanilla and mix well.
Line an ovenproof skillet or deep dish with parchment paper. Preheat the air fryer to 360°F (180°C).
Transfer half of the granola mixture to the skillet or deep dish, and spread evenly. Place the skillet in the basket and bake the mixture for 6 minutes, or until slightly brown but not burnt. Mix the granola halfway through. When the timer goes off, move it to a bowl and transfer the remaining granola mixture to the skillet. Bake for 6 minutes and mix the granola halfway through. When the timer goes off, transfer the granola to the bowl with the first batch, mix them together and let it cool.
You can serve with your favorite dairy-free milk and store the remaining granola in an air-tight glass container. Use within one week if stored at room temperature or up to two weeks in the refrigerator.
(Continues…)
Excerpted from "Paleo Cooking with your Air Fryer"
by .
Copyright © 2018 Karen Lee.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Title Page,
Copyright Notice,
Dedication,
INTRODUCTION,
WHET YOUR PALATE,
Healthy Korean Chicken Wings,
Oysters Rockefeller,
Stuffed Portobello Mushrooms,
Wonton Bites,
Kimchi Deviled Eggs,
FOR BREAKING YOUR FASTS,
Huevos Rancheros,
Spinach Frittata,
Quick-Bake Granola,
Quick and Easy Breakfast Sausage Cups,
Sweet Potato Hash with Over-Easy Eggs,
Healthy Biscuits and Gravy,
MIDDAY ENERGIZERS,
Savory Sweet Potato Stacks,
Paleo Falafel Platter,
Meatloaf Sliders,
Chewy Gooey Energy Snack Balls,
Savory Almond Crackers,
Paleo Crackers,
MOOVERS & GRAZERS,
Roasted Brussels Sprouts with Bacon,
Filet Mignon with Herbs and Roasted Garlic,
Lazy Lamb Chops,
Korean LA-Style Short Ribs (Kalbi),
Beef Empanadas,
Simple Bison Balls,
Donkatsu,
Korean Dumpling Bowls (Mandu),
Crispy Garlicky Pork Chops,
Healthy Chicken-Fried Steak,
Beef Negimaki,
Stuffed Chipotle Potato Skins,
FINE, FEATHERED & FRIED,
Not Your Gramma's Fried Chicken,
Easy Duck Confit,
Chicken Tandoori with Lime and Cilantro Cauli Couscous,
Lemon Thyme Chicken Breasts,
Chicken Tenders with Roasted Garlic Aioli,
SWIMMERS & SLIMERS,
Bacon-Wrapped Sea Scallops,
Salmon with Ginger Sauce,
Teriyaki Squid,
Crab Cakes,
Quick and Easy Calamari on Fire,
Lobster Mac and Cheese,
Cajun Fish Fry,
Fish Tostadas,
Easy Crab and Sun-Dried Tomato Quiche,
Coconut Shrimp,
MIDNIGHT MUNCHIES,
Sour Cream and Onion Kale Chips,
Korean Beef Jerky,
Crispy Chicharrones,
PASSIONATELY PALETARIAN,
Fancy Pants French Fries,
Feisty Sweet Potatoes,
Yuca au Gratin,
Cauli-Tots,
Vegetable Tempura,
Tostones with Mojo de Ajo,
Quick and Easy Fried Pickles,
Veggie Croquette,
Buffalo Cauli-Bites,
Saturday Samosas,
Healthy Onion Rings,
Fried Avocados,
DECADENT FINALE,
Chocolate-Covered Coconut Maple Macaroons,
Pumpkin Raisin Cupcakes,
Simple Chocolate Mud Cake,
Pumpkin Coconut Crème Brûlée,
Persimmon Cobbler,
Roasted Chestnut Parfait,
BARE NECESSITIES,
Baked Potatoes,
Sweet Potato Toast,
Cashew Butter Sweet Potato Toast,
Guacamole with Mango Salsa Toast,
Strawberries and Cream Toast,
Paleo Biscuits,
Eggs Three Ways,
Baconomics,
Roasted Garlic,
Cauli Couscous,
Ground Breakfast Sausage,
Tortillas or Tostadas,
BASIC STAPLES,
Homemade Mayo,
Teriyaki Sauce,
Paleo "Cheese" Sauce,
Breadcrumbs,
Ginger Dipping Sauce,
Spicy Korean Dipping Sauce,
Horseradish Ranch Dipping Sauce,
TIPS FOR USING AN AIR FRYER,
ACKNOWLEDGMENTS,
INDEX,
ABOUT THE AUTHOR,
Copyright,