Are you tired of heavy meals? These are the 5 best healthy foods for air fryers that are approved by registered dietitians

If you are still in a food coma yet Thanksgiving Day Or you are the person who prepared said food and no longer want to even look at your oven, you can have the best of both worlds in an easy and time-saving way. Air fryer recipes Which is also healthy.

“Cooking in an air fryer provides the crispy texture we know and love from fried foods but with much less oil and fat than traditional deep frying,” says Melissa Jaeger, head of nutrition at the nutrition tracking app. MyFitnessPal.

To find healthy air fryer foods, we consulted with registered dietitians, who also provided recommended recipes for meals in just minutes.

1. Salmon

“in my opinion, Salmon is hands down “The best healthy food in the air fryer,” he says. Jessica McAllisterregistered dietitian for military and tactical performance. “It’s full High quality protein– Healthy for the heart Omega 3 fats And valuable micronutrients such as Vitamin D“And B12 and selenium.” Because it’s a lean protein, salmon can promote muscle repair and energy, while omega-3 reduces inflammation and supports brain and heart health.

McAllister also likes salmon for lunch and dinner because it reheats well. To change things up, you can pair the protein with different condiments or sauces for each meal. Yvette Hilla nutritionist and lifestyle medicine specialist, endorses garlic powder, thyme, pepper, and lemon juice.

However, McAllister warns that you should monitor the cooking time of your salmon when it’s in the air fryer. Her favorite recipe:

1. Brush salmon fillets lightly with olive oil or add a simple spice blend for flavor.
2. Cook at 400°F for 7 to 10 minutes, depending on thickness. Do not crowd the basket so air can circulate.

“Preserving the salmon skin could be another way to consume more healthy fats,” Hill adds. “Salmon skin contains a high amount of omega-3 fatty acids.” It will also make the salmon very crispy.

To reheat salmon, set the air fryer to 350°F and cook for 5 to 7 minutes.

2. Vegetable chips

Registered dietitian Amy Chow BC Nutritionists She recommends making veggie chips in the air fryer because they are quick and easy to make, can be added to a meal or eaten as a snack, and are crunchy and delicious enough for adults and children to enjoy. She suggests sliced ​​sweet potatoes, carrots, zucchini, cabbage as chips, or cauliflower or broccoli florets.

Pro Tip: Make sure to cover the broccoli with aluminum foil because it can burn easily in the air fryer.

“You get all the fiber, vitamins, and antioxidants from vegetables without the extra calories or saturated fat from deep frying,” says Chow. “For kids especially, it’s a way to make vegetables fun and familiar, like potato chips or French fries, but with more nutrition.”

For sweet potato chips, Chow offers the following instructions:

1. Scrub the sweet potato skins under cold running water.
2. With skin on, slice potatoes evenly into 1/16-inch-thick pieces.
3. Toss the slices with a teaspoon of olive oil and a pinch of salt. You can also add spices such as chili powder or cumin.
4. Arrange the slices in a single layer without overlapping in the air fryer. Cook at 375°F for about 8 minutes, shaking the basket halfway through.
5. Let it cool until cooked before eating it.

“A light coating of olive oil or avocado oil can help improve browning, flavor and texture, while too much can make food soggy and greasy,” adds Chow. “Using parchment paper or a liner can help absorb some of the excess oil, prevent sticking and keep the air fryer safe.”

3. Air fried chicken

For a healthier, faster alternative to traditional fried chicken, Hill advocates air frying the chicken. “This alternative is healthier because you don’t have to cover or bake the chicken, and you don’t have to fry it in oil,” she says. “The air fryer will also reduce the fat in the chicken, allowing the excess to drip into the collecting tray below.”

Quick cardamom recipe:

1. Rub dry chicken wings with your favorite spice blend and add a small amount of olive oil.
2. Without overcrowding the basket, air fry the wings for 16 to 22 minutes at 400°F, flipping them midway through the cooking process for extra crispiness.

4. Whole vegetables that you usually grill or steam

If slicing vegetables is too much to handle after a long day, Geiger suggests simplifying things further by using an air fryer to cook whole vegetables that you would normally grill or steam in the oven or on the stove. Think Brussels sprouts, cauliflower, or broccoli. Toss them lightly in the oil and your favorite spice blend, then place them in the air fryer.

“Because a lot of people fall short of that Daily fiber needs “And if you don’t eat enough vegetables, air frying can be a simple way to make vegetables more interesting,” Geiger explains.

Gabriella Nowicki, registered dietitian at Rebecca Pitzer & AssociatesHe adds that vegetables that contain a moderate amount of starch usually roast well in the air fryer. This includes potatoes, carrots, squash, bananas and beets. “A small amount of oil with a light dusting of cornstarch is often enough to get that crispy exterior,” Novicki says.

With cooking time, Novicki warns that dense, starchy vegetables like potatoes or squash may require more time in the air fryer than lighter vegetables like broccoli or green beans. “Play around with the temperature and time to find the perfect crunch for you,” she advises.

5. Fried sweet potatoes

“Air frying can help retain more nutrients in the sweet potatoes than other methods of cooking them, such as boiling,” Hill says. “Boiling can cause loss of water-soluble vitamins such as B vitamins and vitamin C.”

To prepare sweet potato fries, according to Hill:

1. Wash and dry the potatoes before cutting them into 1/4-inch-thick lengthwise pieces. You can keep the skin to make it more fragile.
2. Add olive oil, rosemary and a pinch of salt.
3. Arrange them in a single layer in your basket. Air fry at 390°F for 20 minutes.

Why is air frying healthier than frying?

“The main interest with traditional frying is the cooking method itself,” says Nowicki. “Most fried foods are first coated in batter or breading, which increases the carbohydrate and calorie content before the food comes into contact with the oil. Once immersed in hot oil, the breading absorbs large amounts of fat, increasing the overall calorie density of the dish.”

The type of oil you use and the high temperature are also factors to consider. Many commercial frying oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess, Nowicki said. It also generates heating of this oil over and over again Potentially toxic oxidation products And in some cases, trans fats, which are associated with increased cardiovascular health risks.

“Air frying takes the excess baking and oil out of the equation and is therefore healthier,” Novicki says.

3 expert tips for air frying

Don’t overcrowd your basket: “Air fryers are designed for best cooking results when the basket is not crowded or foods are cooked in a single layer,” Jaeger explains. “Consider batch cooking to keep meal items in one layer or shaking the basket at different times during cooking to make sure foods stuck in the middle layer don’t create a soggy mess.”

Use only a light layer of oil: To prevent sticking and get a crispy exterior, Nowicki suggests using a light coating of oil such as avocado or canola oil for temperatures above 425 degrees Fahrenheit. “This will reduce oxidation,” she says.

Shake the basket: Jaeger and Nowicki recommend shaking the air fryer basket midway through the cooking process to ensure everything and the chips are cooked evenly.