Keto Air Fryer Cookbook E-Book

Eileen Fitzgerald

• Herausgeber: MarkHollis
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2019

Beschreibung

Your keto meals just got better with an all-rolled-into-one kind of cooking appliance that covers your grilling, roasting, baking and frying in a healthy way. The air fryer offers a healthy, tidy and tasty way to cook several keto-friendly meals.  This book is a practical guide to ketogenic air fryer cooking with 100 easy, delicious keto air fryer recipes. The recipes in this book contain full nutritional information to help you keep track of your macros and stay in nutritional ketosis. Each recipe has been grouped under the following subcategories for easier reading: Beef & Lamb recipes, Egg recipes, Pork recipes, Poultry recipes, Seafood recipes, Snacks, Nibbles & Dessert recipes, Sides & Appetizers, Main Course Meals, and Low-Carb Recipes. Some of the recipes you will find in the Keto Air Fryer Cookbook includes: Egg Muffin Cups Chocolate Lava Cake Juicy Cocoa Ribeye Mexican Carne Asada Keto Cornish Hen  Hot Mayo Coulis with Fried Asparagus Keto Lemon Chili Tilapia Roasted Herbed Salmon Salad Sriracha Turkey Wraps, and more This easy hands-on guide will help you exploit the limitless double benefits of the ketogenic diet and the air fryer, all at the same time. Enjoy!  

Leseprobe

Keto Air Fryer Cookbook

100 Easy and Scrumptious Keto Air Fryer Recipes for Rapid Weight Loss and Healthy Living (Keto Airfryer, Keto Air Fryer Recipes Cookbook, Air Fryer Ketogenic, Low Carb Air Fryer Recipes)

Eileen Fitzgerald

Copyright © 2019 Eileen Fitzgerald

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

INTRODUCTION

UNDERSTANDING THE AIR FRYER

Air Fryer Uses

Air Fryer Types

Parts of an Air Fryer

8 Hacks and Tips for Your Air Fryer

BEEF & LAMB

Juicy Cocoa Ribeye

Beef Bulgogi Burgers

Keto Air Fried Meatballs

Keto Steak Kebabs

Keto Roast Beef

Cheesy Meatballs

Kheema Meatloaf

Cheesy Ribeye Steak

Keto Meatloaf Slider

Lebanese Beef Kebab

Yummy Nutty Beef Satay

Mexican Carne Asada

Fried Steak Nuggets

Keto Beef Kabobs

Herb & Garlic Marinated Lamb Chops

Air Fried Ribeye Steak

Asian Spareribs

Yummy Cheeseburgers

Marinated Air Fried Steak

EGG

Air Fried Eggs

Hard Boiled Air Fryer Eggs

Egg Muffin Cups

Spicy Scotch Eggs

PORK

Air Fried Pork Chops

Keto Air Fried Bacon

Coconut Pork Chops

Deliciously Crisped Pork Belly

Cheesy Pork Chops

Vanilla Bacon Burger

Extra Crispy Bacon with Eggs

Herbed Sausage Meatball

Smoked Bbq Ribs

Exotic Jerk Pork

POULTRY

Thai Chili Turkey Wings

Crunchy Barbeque Wings

Fried Chicken Tenders

Fried Rotisserie Chicken

Herbed Turkey Thighs

Fried Chicken Drumsticks

Popcorn Turkey

Tandoori Turkey

Asian Coconut Turkey Balls

Air Fried Turkey Nuggets

Buffalo Turkey Wings

Jerk Turkey Wings

Keto Cornish Hen

Turkey Bacon

Cheesy Crunchy Turkey Wings

Breaded Fried Turkey

Southern Style Turkey

SEAFOOD

Fried Fish Chips

Parchment Paper Cod

Fish Sticks

Comforting Fried Tilapia

Fried Sesame Cod

Crispy Salmon Cakes

Fried Cardamom Salmon

Lime Dill Salmon

Fried Coconut Shrimp

Keto Lemon Chili Tilapia

Garlic Lime Shrimp

Cheesy Shrimp

Air Fried Salmon

Shrimp Scampi

SNACKS, NIBBLES & DESSERTS

Air Fryer Coconut Pie

PB Glazed Donuts

Air Fryer Chocolate Cake

Keto Kale Chips

Air Fried Donuts

Crispy Zucchini Fritters

Chocolate Brownies

Lemon Donuts

Chocolate Lava Cake

SIDES & APPETIZERS

Parmesan Zucchini

Fried Mozzarella Sticks

Air Fried Pickles with Mayo

Fried Avocado Chips

Keto Mozzarella Balls

Roasted Zucchini Rounds

Keto Ravioli

Crispy Parmesan Eggplant

Fried Buffalo Cauliflower

Air Fryer Okra

Crunchy Almond Pickles

Hot Mayo Coulis with Fried Asparagus

Almond Cheese Sticks

Stuffed Jalapeno Poppers

Cheese Stuffed Mushrooms

MAIN COURSE MEALS

Air Fryer Lasagna

Pork Thit Nuong

Roasted Herbed Salmon Salad

Breakfast Bagels

Keto Hamburgers

Cheesy Buttered Burger

LOW-CARB RECIPES

Stuffed Crab Wraps

Radish Hash Browns

Fried Cauli Rice

Sriracha Turkey Wraps

Keto Apple Chips

Keto Dog Wraps

INTRODUCTION

A lot of people want a diet that helps them look good and feel their best. The ketogenic diet has remained a part of that solution for many years' standing. The benefits of this fat burning wonder diet cannot be over emphasized and they include healthy and continuous weight loss, less hunger, increased energy, and a rise in mental alertness and focus. Regrettably, like every other effective diet, the ketogenic diet can be slightly challenging and restrictive on your favorite foods. But on the bright side, the air fryer is a comfort and a great way to make better, tasty and healthy fried foods on the ketogenic diet.

To cook your foods, the air fryer circulates hot air round the air fryer basket which contains the food and cooks it faster than regular cooking methods. The air fryer can also be used to grill, fry, bake and roast your foods. This kitchen appliance opens the doors to a new world of cooking methods and techniques with several new delicious recipes for you to enjoy on the ketogenic diet. The Keto Air Fryer Cookbook is loaded with delicious and easy to make ketogenic air fryer recipes that are low in carbs and high in healthy fats. What's more, each recipe comes with full nutritional information, making it easier for you to keep track of your macros.

In this section, you will discover how to use your air fryer effectively, you will find hacks and tips to get more from your air fryer and several scrumptious keto air fryer recipes that guarantees nutritional ketosis. Thank you for choosing this keto air fryer book, you will not be disappointed.

With the information in this book, you can make the most of your air fryer, cooking yummy ketogenic recipes and living healthier.

UNDERSTANDING THE AIR FRYER

An air fryer is a better and healthier way to cook fried foods, as it uses hot air to fry the foods, a fan to distribute the heat for faster cooking, and does not need to be bursting with oil. Air frying is similar to deep frying with the same food crisping results and similar cooking times, however the air fryer is safer, healthier and tidier. Every air fryer works the same way, then again each model and brand of air fryer is slightly different from the other.

So it is critical that you understand how to get your air fryer working before first use. Before purchasing your first air fryer or using one, here's all you need to know:

Air Fryer Uses

Several delicious keto foods can be fried in the air fryer. Regular foods such as fried turkey or chicken, fried fish, chicken wings, fried chicken breasts, and keto fries can be cooked in an air fryer. The air fryer can do more than just frying your foods, mostly any food you want crisped can be cooked with this awesome countertop kitchen appliance. The air fryer can also be used to roast, grill and bake your keto foods. Several snacks, nibbles and desserts can also made in the air fryer, such as pizza rolls, baked cinnamon rolls, biscuits and more.

Air Fryer Types

The air fryer has been on the market for a while, for about 10 years. Companies such as Faberware, Avalon, Black+Decker, Gowise and Philip all have great air fryer products to choose from. Further than choosing what air fryer brands you want to invest your money on, there are other qualities and variations you should consider:

a) Air Fryer by Design

Air fryers can either be digital or manual, you should consider these options before buying your air fryer. As implied, the digital air fryer comes with push-button regulators, while the manual air fryer is fitted with knobs and dials to change time and temperature. 

b) Air Fryer by Size

The choice between air fryer sizes should be influenced by your cooking needs, such as how many people you will be cooking for. Air fryer sizes include:

Small Air Fryers:

These air fryers are consider small, since they are lesser than 3-quarts in size.

Average Air Fryers:

They are used to cook recipes with small batches, side dishes and fries. These air fryers are 3-4 quarts in size. The average air fryers are also known as the regular air fryers.

Larger Air Fryers:

These air fryers are used for family cooking, they 5 quarts or more in size and they take up more space in your kitchen.

c) Air Fryer by Temperature

Every brand of air fryer is different. One major difference between air fryer brands is their temperature options. Some air fryer allow 5º temperature additions, while some allow 10º temperature increments. These difference in temperature option doesn't have huge consequence on how your foods turns out, once you follow the manufacturer's instructions regarding temperature and your recipe with great attention to detail.

Parts of an Air Fryer

Every brand of air fryer have one thing in common, they have 3 main parts:

The Air Fryer Base

This a major part of the air fryer.

The Fryer Basket

This part of the air fryer is attached to the basket base. The design of the fryer basket varies by brand and model, some fryer baskets have mesh bases and some round holes. The fryer basket is used to hold the food for cooking.

The basket base

This part holds crumbs and oil that passes through the basket hole. It is at the bottom of the air fryer and serves as a hold for fryer basket.

Other Air Fryer Accessories

This extra accessories for the air fryer, such as air fryer racks are available on the market, as they do not come with the air fryer.

Note: The Fryer basket and basket base can both be cleaned easily in a dish washer.

8 Hacks and Tips for Your Air Fryer

Air fryers are everything but boring. They are cool, healthy, and pocket-friendly when you compare them to other big kitchen appliances. The following tips will help you master using your air fryer and get the most out of it.

Avoid Overloading

Do not overload your air fryer, leave sufficient space for air flow. The air fryer uses hot air to cook food, hence the need for enough space between food for proper cooking and crisping. Air fried foods will not turn out crispy, if you overload your fryer. 

Mixing Intermittently

The air fryer needs extra help to mix food while cooking. Every other cooking appliance allows the use of more oil while cooking, and the oil helps to bind each food particles and mix them. The hot air used to cook food in air fryers are not substantial enough to mix your food. Therefore, you need to mix your food no less than once while cooking. Practice mixing and rotating your food halfway during cooking. Let's say you program your fryer's timer to 12 minutes then the air fryer should be paused while cooking at half time - 6 minutes, to mix the food before restarting. You can also shake your air fryer every now and then to ensure even cooking.

Adhere to Room Temperature

For crispier food and lesser cooking time, make sure fresh food is at room temperature before placing in you air fryer.

Oil/Cooking Spray

Disregard the promotion strategy that air fryers need no oil. Cooking spray or oil should be used in small amounts when air frying to avoid food sticking to the fryer basket and basket base. The small amounts of oil used also enhances the taste of your air fried foods.

Preheating Your Air Fryer

While it is possible to preheat your air fryer, it is not needed.

Beyond Frying

The air fryer can be used to do more than just frying your food. Think of your air fryer as a fan oven that can be used to cook pizza, lasagna, noodles and more. Read your air fryer's manual and try out different recipes with your air fryer.

Air Fryer Maintenance

You should take good care of your electronic/kitchen appliances, including the air fryer. Clean your air fryer once in a while (twice a month or more) to get rid of smells and odors. For air fryers that have a detachable fryer basket and are dishwasher safe, you can wash in a dishwasher.

Parchment Paper Rounds

Spray cut parchment paper rounds with oil or cooking spray and place in the air fryer basket to stop breaded foods and dough from falling through the mesh or holes of the air fryer basket.

Enjoy your keto meals combined with the awesomeness of the air fryer. Cheers!

BEEF & LAMB

Juicy Cocoa Ribeye

Preparation Time: 10 minutes

Cook Time: 10 minutes

Serves: 2 servings

Ingredients

1 1/2 teaspoon coarse sea salt

1 pound ribeye steak

1/2 teaspoon ground coffee

1 teaspoon brown sugar

1/4 teaspoon chili powder

1/2 teaspoon black pepper

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1/4 teaspoon chipotle powder

1/4 teaspoon paprika

1/8 teaspoon cocoa powder

1/8 teaspoon coriander

Method

1. Add every spice into a small bowl and whisk thoroughly until combined and a smooth consistency is reached.

2. Generously sprinkle spice mixture over steak on both sides and rub spice mix into the beef until wholly seasoned.

3. Set seasoned steak aside for 20 minutes until cooled to room temperature.

4. Spray fryer basket with a small amount of avocado oil.

5. For 3 minutes, heat up air fryer to 390º.

6. Add seasoned steak into the prepared fryer basket and cook for 9 minutes.

Note: while cooking, don't open air fryer lid nor flip steak.

7. Move steak from fryer basket, let sit to cool for 5 minutes, then slice.

Nutritional Information/Serving

Calories 495 kcal, Protein 46g, Total Carbs 5g, Total Fat 32g

Beef Bulgogi Burgers

Preparation Time: 15 minutes

Cook Time: 10 minutes

Serves: 4 servings

Ingredients (burgers)

2 tbsp gochujang

1 lb. ground beef

2 tsp garlic, minced

1 tbsp dark soy sauce

2 tsp sugar substitute

2 tsp ginger, minced

1/4 cup green onions

1 tbsp sesame oil

1/2 teaspoon salt

Mayo

1 tbsp gochujang

1/4 cup mayo

2 tsps sesame seeds

1 tbsp sesame oil

4 keto buns

1/4 cup chopped scallions

Method

1. Add salt, chopped onions, sesame oil, sugar substitute, ginger, garlic, soy sauce, gochujang and ground beef into a big bowl, combine and refrigerate for 30 minutes or more.

2. Split and form ground beef mixture into 4 round and dimpled patties.

3. Place patties in the fryer basket in one layer and cook for 10 minutes at 360º.

4. In the meantime, add the mayo ingredients into a bowl and combine.

5. Serve patties with mayo and keto buns