Vegan Cooking in Your Air Fryer: 75 Incredible Comfort Food Recipes with Half the Calories
208
Vegan Cooking in Your Air Fryer: 75 Incredible Comfort Food Recipes with Half the Calories
208eBook
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Overview
Crispy, Crunchy, Nutritious Meals in Half the Time
Vegan Cooking in Your Air Fryer provides plant-based dishes with all the decadence of fried food without the added calories. Using little to no oil, these recipes result in wholesome and delicious meals with less mess, but the perfect texture, everytime.
You will be amazed at how fast you can have dinner on the table using your air fryer. With recipes like Black Bean Avocado Chimichangas, Cheesy Hot Sauce Collard Chips, Cajun French Fry Po’Boy with Vegan Mushroom Gravy and Banana Spring Rolls, plus techniques that yield crispy tofu to rival any restaurant, Vegan Cooking in Your Air Fryer makes healthy eating easy, fast and tasty.
Product Details
| ISBN-13: | 9781624145094 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 01/02/2018 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 208 |
| Sales rank: | 991,981 |
| File size: | 209 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
CHAPTER 1
Make It Yourself
Staples You Will Use Again and Again
If you have any of my other cookbooks, you know I always try to give you all the options you need to make things from scratch. I know many of you prefer not to buy premade staples, but if that's not you, please use store-bought in the recipes to save you time.
In this chapter you'll find spice blends, tips on French fries, tofu and aquafaba. There are also recipes to make your own tomato powder from cherry tomatoes you dry right in your air fryer. Make tomatillo sauce from scratch in minutes and oh so much more!
Aquafaba
GLUTEN-FREE, SOY-FREE, NO OIL ADDED
Aquafaba is the new vegan "it" item, and it's great for air frying. It works in place of oil and even takes the place of egg in batters. There are 2 ways to get aquafaba. The first, and easiest, is to drain the liquid from any size can of cooked chickpeas and save it for a few days in the refrigerator.
The second way is more budget-friendly than buying precooked chickpeas. Just save your cooking liquid when you make homemade chickpeas. If you're like me, you may end up with thin liquid, and then you'll need to do one more step. Simmer the liquid in an uncovered pan until it's reduced by one-third to half or begins to have a consistency more like egg whites.
NOTES: No nutritional data is provided for this recipe because it depends on how thick it is and if anything is added to the beans when cooking.
You can use other bean-cooking liquids as well, but some seem to work a little better than others.
Talking Tofu
GLUTEN-FREE, NO OIL ADDED OPTION
Of all the things I make in the air fryer, tofu is my favorite. Air frying makes it crispy and delicious.
What type of tofu works?
Really just about any type other than soft or silken tofu. I've started buying extra-firm, high-protein tofu so I can skip pressing it. All you need to do is cut and go.
How do I press tofu?
You can use a fancy gadget called a tofu press — it's amazing but a little pricey. You don't have to spend any money though — just use heavy things that are already in your kitchen.
The reason we press tofu is to get the water out. That makes for a crispy fried tofu and creates space for the tofu to soak up a marinade.
Wrap the tofu in clean kitchen towels or paper towels and place it on a cutting board. I take a cast-iron skillet and place it on top of that, balanced with a bag of flour. You can use any pan and as much weight as it will hold. Be mindful that the things you pile up could fall, so be sure to push it toward the back of your counter. That way if it all falls, it won't hit your foot, dog or child.
Do I need to use oil?
No. Sometimes I do, and sometimes I don't. Plus, aquafaba is always an oil-free option.
What do I use to coat it?
If you are using a recipe, it will tell you. If you are experimenting, you can use any of the following: cornstarch, potato starch, tapioca starch, wheat flour, rice flour, chickpea flour, cornmeal, breadcrumbs, herbs or minced nuts.
If your tofu is still a little wet, the flour or spices may stick on it as is, without additional oil. If not, a little spritz of oil or aquafaba will help.
How long do I cook it?
It depends on the size of the pieces and the size of your air fryer. As you experiment, start at 375°F (190°C) and cook 5 minutes at a time, and repeat until it's crisp and brown.
NOTE: Many people like to freeze tofu to give it a denser and meatier consistency. Just pop the whole, unopened container into your freezer. Thaw overnight in the fridge, squeeze the water out with your hands and then follow the recipe. Do not do this with silken tofu!
Everything You Need to Know about French Fries
GLUTEN-FREE, SOY-FREE, NO OIL ADDED OPTION
I know one of the first things that you'll want to make is French fries. The air fryer makes amazing fries, but they do take some planning. If you aren't a planner, go ahead and skip to the DIY Frozen Fries recipe. That way you can make them quickly and have only what you want in them.
What kind of potatoes work best?
Honestly, I use whatever I have on hand, but you can't go wrong with a nice large Idaho russet potato.
Should I peel them?
If they aren't organic, I suggest you peel them. But if they are organic, the skins can add some color, especially if you are using red- or purple-skinned potatoes.
How should I cut them?
You can freehand slice them with a sharp knife, use a julienne setting on your mandoline, buy a French fry cutter or make super thin ones on a spiralizer. Just remember that the smaller or thinner you cut them, the less time you'll cook them, and if they are large or thick, you may need to add extra time.
Why soak and then dry the fries?
I know, it's a pain, and that's the main reason I like to do a big batch to freeze all at once. It does make a difference in crispiness, so it is well worth doing. It removes some of the natural starch, making them crispier and helping them not to stick together.
Some people soak for as little as 20 minutes and up to 8 or 9 hours. Whenever possible, I like to throw them in the water and place in the fridge for about 6 hours, but any time will help.
Traditionally the fries are dried after soaking so as not to react to the oil. We do that for the air fryer to make them crisp up better.
Oil or no oil?
That is all up to you. I usually spray a little olive oil on mine, but aquafaba works just as well. Both will help salt and any seasoning mix you use stick to the fries through cooking.
How do I air fry them after all that?
Since you are working with raw potatoes and not blanched ones, you are going to cook them at two different temperatures, the first to cook the inside of the potato, and the second to crisp them up. I cook at 330°F (166°C) until the potatoes are soft, about 20 to 30 minutes depending on thickness, then I crisp up the outsides at 400°F (205°C) for about 10 minutes until browned and crisp. Timing varies according to the size of the fries.
What if I really need some homemade fries sooner than that?
Then you can blanch the fries in boiling water.
Bring a pot of water to boil, place the fries in and cook until almost tender, but not so much that the potatoes are soft enough to break. I do this for about 5 minutes for medium-size fries.
Drain them in a colander and dry on clean kitchen towels or paper towels. Toss in oil or aquafaba, add seasonings and/or salt, then air fry at 400°F (205°C) until browned and crispy.
Ketchup or vegan mayo?
My answer is both. Don't forget you can make your own flavored ketchup by adding a little hot sauce, liquid smoke or a spice blend. You can do the same with mayo, and sriracha mayo is a killer sandwich spread too.
NOTE: No nutritionals are provided for this recipe because they depend on how thick the fries are and if anything is added to the fries when cooking.
Basic Whole Wheat Bread Dough
SOY-FREE, NO OIL ADDED
There's something so satisfying about making recipes with homemade bread dough. This bread is easy to make, and you can use it from the fridge for 5 days or the freezer for up to 3 months. You'll use this in the Weeknight Calzonesrecipe, the Date-Caramel Pecan Rolls recipe and theGarlic Breadsticks.
MAKES 4 RECIPES' WORTH OF DOUGH
2 cups (473 ml) warm water
Add the warm water, sugar and yeast to the bowl of your mixer. Let sit 10 minutes or until it begins to foam. If your yeast doesn't foam at all, your yeast may be out of date and won't make your bread rise.
Once foamy, add the aquafaba (or use a mild oil if you prefer) and mix.
Combine the flours and salt in a mixing bowl and mix well. Add the flour 1 cup (120 g) at a time to the yeast mixture in the mixer. Mix using the paddle attachment until the dough begins to get too thick, and then change to the dough hook.
Finish adding in the flour mixture until the dough is no longer sticky, but not too dry. Knead for 10 minutes.
No mixer? No problem! Just mix everything as above in a mixing bowl. Use a spoon until the dough is too thick, then scrape out the dough onto a floured cutting board. Instead of kneading 10 minutes, it will probably take 20 minutes. You'll know you're done kneading because the dough will feel like the bottom of your earlobe.
Divide the dough into 4 pieces. Use one piece now and put the rest in the fridge for 4 to 5 days, or freeze and thaw to use later.
NOTES: You can freeze them all, but I can't resist making a recipe my family can eat!
Are you gluten-free? Then just substitute your favorite gluten-free pizza dough in the recipes that call for this.
AMOUNT PER SERVING: 1 piece of dough • CALORIES: 552.8 • TOTAL FAT: 2.0 g • SODIUM: 1,166.9 mg • TOTAL CARBS: 109.9 g • DIETARY FIBER: 9.1 g • PROTEIN: 18.3 g
DIY Breadcrumbs
GLUTEN-FREE OPTION*, SOY-FREE OPTION*, NO OIL ADDED OPTION*
There's no need to buy expensive, premade breadcrumbs when all you need is some stale, or even fresh, bread. If you want to make it seasoned, just add seasonings in. One of my favorites is to add a tablespoon or two of Italian Seasoning Blend (see recipe). You can use these in any recipe that calls for breadcrumbs. Just know that regular breadcrumbs are not as crispy as panko breadcrumbs, which you have to buy.
MAKES 1 TO 2 CUPS (100 TO 200 G), DEPENDING ON THE SIZE OF YOUR BREAD SLICES
4 slices of bread (*selected without the ingredients that you are avoiding), cut into cubes
Place the bread in your air fryer. Set your air fryer to 350°F (177°C) and set the timer for 3 minutes. Flip the bread and cook for 3 minutes more. Repeat if the bread is still very moist.
Let cool, then crumble with your hands, a potato masher or in your food processor. A food processor will make fine, consistent crumbs, and the other two methods will yield more rustic breadcrumbs.
NOTE: No nutritionals are provided for this recipe because they depend on the type of bread you use.
DIY Frozen French Fries
GLUTEN-FREE, SOY-FREE, NO OIL ADDED
We all love French fries, but I don't like how long you have to wait for them to soak and dry before you air fry them. It's just too long when I'm making a last-minute dinner. One solution is to buy frozen fries, but they often have ingredients I don't want, and they certainly aren't salt- or oil-free. My solution is to make your own frozen fries, and you get to choose exactly what you want in them. I get a giant bag of potatoes at Costco and spend a day every few months stocking the freezer with them.
MAKES 4 SERVINGS
1 tsp (2 g) salt (optional)
Bring a stockpot half full of water and salt, if using, to a boil. Add one-fourth to half of your cut potatoes to the boiling water and cook for 5 minutes.
Have an ice bath ready in a heatproof bowl. Using a slotted spoon or scoop, remove the boiled fries and place in the ice bath. Repeat with the remaining potatoes.
Place a double layer of paper towels on a large baking sheet, and place the cooled fries in a single layer. I also cover the top of them with a single layer of paper towels to dry the tops. Let dry.
If you want, you can transfer the fries to a bowl and toss with spray oil.
Remove the paper towels and once again arrange the fries in a single layer on the baking sheet, and place in your freezer for 1 hour. By freezing them separately first, then putting them in a resealable freezer bag, they won't freeze into a big clump, and you can remove just what you need.
HOW TO COOK YOUR FROZEN FRIES
Cook at 400°F (205°C) for 10 minutes, shake and cook 5 minutes more. Shake one more time and cook 5 more minutes or until brown and crispy.
NOTES: Make a batch every month or make a triple batch a few times a year. They will keep frozen for up to 4 months.
If your family loves fries as much as mine does, you might want to get an inexpensive fry cutter. It makes all the fries the same size and makes them cook more evenly.
AMOUNT PER SERVING: Fries from 1 potato • CALORIES: 255.9 • TOTAL FAT: 0.3 g • SODIUM: 640.1 mg • TOTAL CARBS: 58.0 g • DIETARY FIBER: 8.8 g • PROTEIN: 6.2 g
Roasted Tomatillo Green Salsa
GLUTEN-FREE, SOY-FREE, NO OIL ADDED
There is no flavor match to the tanginess of tomatillos. They look like little green tomatoes covered in a husk, but they have a flair of their own. Once you try this roasted tomatillo salsa, you'll never buy store-bought again. It's ridiculously easy, and you can adjust the heat to suit your family's taste.
MAKES ABOUT 1 CUP (240 ML)
4 large tomatillos, cut into sixths (about 2 cups [264 g])
Add the tomatillos, onion and jalapeño to your air fryer basket and cook at 390°F (200°C) for 10 minutes.
Add the garlic and roast 3 more minutes.
Place the roasted veggies in your blender or food processor with the lime juice and salt. Blend until smooth in the blender, or use your food processor to make it a little chunky.
Pour the mixture in a bowl and fold in the minced cilantro. If you are a cilantro hater, just leave it out!
NOTE: Use this on any Mexican food that you love. It's great on the Black Bean Avocado Chimichangasand the Air-Fried Pupusas. If you have a Hispanic market in your area, that's where you will find lots of bargain-friendly veggies — especially tomatillos, fresh and dried chile peppers and the freshest masa.
AMOUNT PER SERVING: 2 tbsp (31 g) • CALORIES: 10.7 • TOTAL FAT: 0.2 g • SODIUM 0.6 mg • TOTAL CARBS 2.1 g • DIETARY FIBER: 0.5 g • PROTEIN: 0.3 g
Ranch Dressing
GLUTEN-FREE, SOY-FREE OPTION*, NO OIL ADDED
Everyone needs a good ranch dressing in their repertoire, and this one couldn't be easier! The base is vegan yogurt, and I love soy yogurt for this, but there are plenty of new unsweetened almond and cashew vegan yogurts around now too. This is a must-have dip for the Buttermilk-Style Fried Pickles and it's my favorite on the Battered Onion Rings.
MAKES ABOUT 1½ CUPS (360 ML)
¾ cup (177 ml) soy milk mixed with
Whisk all the ingredients together. Store in the refrigerator. Use as a dip or salad dressing.
AMOUNT PER SERVING: 2 tbsp (30 ml) • CALORIES: 15.7 • TOTAL FAT: 0.8 g • CHOLESTEROL 0.0 mg • SODIUM: 457.5 mg • TOTAL CARBS: 2.4 g • DIETARY FIBER 0.6 g • PROTEIN 0.6 g
Extra-Tangy Cashew Cheese
GLUTEN-FREE, SOY-FREE, NO OIL ADDED
This is an easy-to-make thick, spreadable vegan cheese. The tang it gets from the apple cider vinegar reminds me of goat cheese, a flavor that isn't easily found in store-bought vegan cheeses. You can flavor it with cracked black pepper, fresh herbs or your favorite flavors.
MAKES ABOUT CUPS (ABOUT 280 G)
1 cup (113 g) raw cashew pieces, soaked for at least 2 hours
OPTIONAL FLAVORINGS
1/3 tsp minced fresh rosemary
Add the soaked cashews, nondairy milk, vinegar, nutritional yeast and salt to your blender and blend until smooth. You may need to scrape the sides down a few times and add extra nondairy milk 1 tablespoon (15 ml) at a time until it's smooth.
You can either leave it plain or add one or more of the optional flavors listed in the ingredients and mix well.
Store in the fridge for up to a week.
NOTE: This is great in the Weeknight Calzones and really makes the Fried Green Olives an appetizer to remember.
AMOUNT PER SERVING: 2 tbsp (30 g) ? CALORIES 74.0 ? TOTAL FAT: 5.7 g ? SODIUM: 119.3 mg ? TOTAL CARBS: 3.4 g ? DIETARY FIBER: 0.9 ? PROTEIN: 2.2 g
Roasted Garlic
GLUTEN-FREE, SOY-FREE, NO OIL ADDED OPTION*
Roasted garlic is such a simple thing, but it turns everything it touches to deliciousness. You can use this in the Garlic Breadsticks, in Weeknight Calzones and be sure to try it in your next homemade salad dressing too!
MAKES 1 HEAD (BUT YOU CAN DOUBLE, TRIPLE OR EVEN QUADRUPLE THE RECIPE!)
1 head (6 g) whole garlic
Cut the top third off of the garlic head (that's the thinner part that comes to a point).
Place in aluminum foil or an oven-safe pan with a lid and drizzle with olive oil, if using. Close the foil tightly or cover with the oven-safe lid.
Add the prepared garlic to your air fryer basket and cook at 400°F (205°C) for 30 minutes or until the garlic is soft and slightly caramelized.
Squeeze the cloves out and store in the fridge for up to a week. Use it to make the oil-free garlic spread, and use on pizzas, pastas, calzones and anywhere else you want a flavor burst.
You can freeze leftover roasted cloves for later!
(Continues…)
Excerpted from "Vegan Cooking in Your Air Fryer"
by .
Copyright © 2018 Kathy Hester.
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 to Your Air Fryer,
Make It Yourself: Staples You Will Use Again and Again,
Aquafaba,
Talking Tofu,
Everything You Need to Know about French Fries,
Basic Whole Wheat Bread Dough,
DIY Breadcrumbs,
DIY Frozen French Fries,
Roasted Tomatillo Green Salsa,
Ranch Dressing,
Extra-Tangy Cashew Cheese,
Roasted Garlic,
Cauliflower Chorizo,
Easy DIY Seitan Rolls,
Cilantro Mint Chutney,
Tamarind Chutney,
Easy Pineapple Teriyaki Sauce,
Savory Onion Cream,
Air Fryer Dried Tomatoes,
Homemade Spice Blends,
Dill Seasoning Blend,
Homemade BBQ Seasoning Blend,
Italian Seasoning Blend,
DIY Tomato Powder,
DIY Chile Powder Blend,
Chorizo Spice Blend,
DIY Cajun Seasoning Blend,
Breakfast Seasoning Mix,
Healthy Snacks: Crispy Wonders from Your Air Fryer,
Crunchy Cajun Chickpeas,
Cheesy Rosemary Roasted Edamame,
Cheesy Hot Sauce Collard Chips,
Air Fryer Potato Chips,
Dill Beet Chips,
Bow Tie Pasta Chips,
Becky Striepe's Bacon Cashews,
Cocoa Maple Almonds,
Cinnamon Apple Chips,
Mains: Delightful Dinners That Will Have Your Family Asking for More,
Cornmeal Battered Tofu,
Samosa Chaat,
Cajun French Fry Po' Boy with Vegan Mushroom Gravy,
Weeknight Calzones,
Teriyaki Soy Curl Dinner with Options,
Vegan Mac and Cheese with a Surprise!,
Air-Fried Seitan and Veggies with Peanut Sauce,
Cherry Bourbon BBQ Tofu or Cauliflower,
Cherry Bourbon BBQ Sauce,
Stove-Top Black Pepper White Gravy,
Country-Fried Cauliflower Steaks,
Potato Kofta with an Easy Creamy Curry Sauce (Aloo Kofta),
Whole Foods Arancini di Riso (Italian Rice Balls),
Air-Fried Pupusas,
Easy Air Fry Seitan Riblets,
Teff Veggie Burgers,
Crispy Coconut Tofu Nuggets,
Summer by the Beach Vegetable Patties,
Vegan Tartar Sauce,
Kathy's Super Easy Stir-Fry Sauce,
Crispy Tofu with Broccoli and Carrots Stir-Fry,
Black Bean Avocado Chimichangas,
Side Dishes and Appetizers: Fried Favorites Lightened Up with Air Frying,
Plain Old Tots,
Indian-Inspired Veggie Tots,
Battered Onion Rings,
Easy Sweet Potato Fries,
Southern Air-Fried Hush Puppies,
Buttermilk-Style Fried Pickles,
Becky Striepe's Magic Avocado Fries,
Lime Corn on the Cob,
Southern Fried Okra,
Salt and Pepper Baked Potatoes,
Sesame, Ginger and Garlic Edamame,
Stuffed Artichoke with Fresh Herbs,
Kale Brussels Sprout Spring Rolls,
Garlic Breadsticks,
Fried Green Olives Stuffed with Tangy Cashew Cheese,
Breakfasts: Easy and Delicious Ways to Start Your Day,
Quick and Easy Tofu Breakfast Sandwiches,
Crispy Crunchy Nutty French Toast,
Mixed Veggie Hash,
Cranberry Orange Muffin in a Mug,
Banana Breakfast Muffins,
Date-Caramel Pecan Rolls,
Desserts: Crispy and Baked Treats That Are Healthier Than You Think,
Blueberry Cake for 2,
Carrot Cake in a Mug,
Small Batch Brownies,
Grilled Peanut Butter S'mores Sandwiches,
Banana Spring Rolls,
Mini Apple Fritters,
Accessory Resources,
Online Resources,
Acknowledgments,
Index,
About the Author,
Copyright,