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Wander around any family kitchen these days and you’re likely to see an air fryer.
Research shows that almost half of UK households (around 51 per cent) now own one and, in the space of just a few years, they have become the third most used kitchen appliance behind toasters and microwaves.
Most are bought in the belief that air frying is healthier way of cooking. But the vast majority of owners use them as a super-speedy way to get frozen chicken nuggets or fishfingers from freezer to table, pimp-up normally soggy oven chips or re-heat a pizza.
Clearly there’s nothing very healthy about that. But there is another way. When used wisely, your air fryer can help you eat well, feel better and lose weight.
Indeed, with newly-announced rules making it harder to get your hands on so-called fat jabs such as Mounjaro and Ozempic – all new prescriptions now have to be verified by a doctor or pharmacist – your air fryer could be just the miracle gadget you need.
As a dietitian, I have been diligently experimenting with my air fryer to tease out every possible way its technologically-advanced features can be used to boost nutritional intake – and help my clients shift excess weight.
What I’ve discovered is that an air fryer not only helps you reduce your fat intake but can also limit portion creep, boost your intake of nutrient-packed vegetables and increase your inclination to cook from scratch.
Dr Sarah Schenker has been experimenting with her air fryer to tease out every possible way its technologically-advanced features can be used to boost nutritional intake – and help her clients shift excess weight
Best of all, its speedy efficiencies make it possible to have a healthy, low-calorie meal on the table so quickly at the end of the day you just won’t have time – or the inclination – to pour yourself a gin and tonic and open a packet of crisps.
Making the best possible use of the air fryer features, I have created a nutritionally balanced diet plan that will expand your meal repertoire, boost your health and keep you feeling fuller for longer. And that, as we all know, is the key to weight loss . . .
WHY AN AIRFRYER IS YOUR DIET ALLY
Despite the name, there’s no actual ‘frying’ going on in an air fryer. Instead, food is cooked by a powerful hot air fan which picks up microscopic fat particles and carries them around, evenly dispersing a fine layer of hot fat on the food.
That’s how the gadget is able to achieve the sort of crispiness you might expect from a deep-fat fryer but with a fraction of the oil.
And that’s how it can revolutionise the way you eat.
Air-fried food absorbs less oil than if it is pan-fried or deep-fried and any fats in meat will usually drain off, which means you can easily produce very similar (if not better) tasting ‘fried’ delights with as much as 80 per cent fewer calories.
This is great news for all of us, regardless of whether you’re on a weight-loss mission or not, because regularly cooking with fatty oils has been linked to a host of different health conditions including obesity, coronary heart disease and various types of cancer.
The combination of the small oven space (which heats up very quickly) and the powerful fan blowing hot air all around the food means everything cooks quickly.
In fact, much of the air fryer’s popularity undoubtedly lies in the way it can take food straight from the freezer to crispy deliciousness in minutes.
This rapid action definitely works in your favour if you are trying to lose weight because, as my recipe experimentation shows, you can whip up a healthy meal in less than the time it might take to order a takeaway and wait for it to arrive.
Better still, if you’re counting the calories, you will be so busy marvelling at how quickly your food is cooking, there’s much less time (or inclination) to crack open a bottle of wine while you wait.
What’s more, when you cook using the air fryer you are naturally limited by the size of the tray.
There are plenty of studies that show that one reason for the steady rise in obesity levels worldwide is that we are all eating so much more than we used to. Plates, bowls and glasses are bigger and portion sizes have gone crazy. But you can’t eat what you can’t fit into the fryer.
One factor that really excites me, however, is the research that shows how the air-frying process locks nutrients into food. It helps preserve vitamin C, for instance, which is useful for supporting healthy skin and immunity.
It doesn’t nuke polyphenols like other cooking methods might – and these protective plant compounds have been shown to help improve blood pressure, insulin resistance and cardiovascular health.
That little spray of oil also helps boost the absorption of fat-soluble nutrients in many plant foods, such as vitamins A and E.
This is the real jewel in the gadget’s crown. Sometimes vegetables can seem so dull but the air fryer will bring them to life with a spritz of oil and a little soy sauce or lemon juice – and you will never look back.
My top tip? No more breadcrumbs. The breadcrumbed surface so ubiquitous on fish and chicken fillets is designed to protect your food and add crunch and flavour, but it brings calories and processed carbohydrates which won’t enhance any aspect of your health and only serve to expand your waistline. Instead, season foods with spices, herbs and a sprinkle of nutritional yeast for flavour and texture.
Or use crushed nuts, seeds or almond flour sparingly for a crunchy coating. Just brush your fish or chicken fillet with mayonnaise mixed with Dijon mustard and pat on a thick coating of crushed nuts.
Now your crunchy coating is providing added protein, fibre, B vitamins, copper, potassium, and antioxidants lutein and zeaxanthin.
MYDIET PLAN
Follow my guidance and you can lose weight and boost your health by using your air fryer in ways you have never imagined.
Whether you have got a lot of weight to lose or just a few pounds, or you simply want to supercharge your health and vitality, you just need to stick to a few straightforward, healthy principles:
- Avoid or dramatically reduce your intake of ultra-processed foods and takeaways (your air fryer can produce a tasty takeaway-style meal in the time it takes for you to order and wait for delivery).
- Aim to eat three meals a day – ideally all cooked in the appliance – with healthy air fryer vegetable snacks if you are still hungry.
- Make protein the focal point of each meal, aiming for 20-25g of protein in each meal to preserve muscle and keep you feeling fuller for longer.
- Try to ensure that half your plate is vegetables (predominantly green types). This will boost your digestion and keep the populations of beneficial bacteria in your gut happy, maximise your nutritional input and help silence cravings for unhealthy foods.
- Prioritise complex carbohydrates (such as root vegetables, pulses, sweetcorn, peas) over fast-acting carbohydrates such as pasta, bread and rice to slow the release of blood sugars and to help top up protein levels.
- Reduce your intake of sugar and sugary treats and enjoy the natural sweetness of air-fried or air-dried fruit instead.
QUICK FIXES TO CURB CRAVINGS
Instead of reaching for crisps when you fancy something crunchy, why not use the air fryer to help boost your vegetable intake…
- Create crunchy chickpeas. Drain out the water in the can, pat them dry, then sprinkle with cayenne or paprika and air fry them for around eight to ten minutes.
- Thinly slice an unpeeled apple and sprinkle with cinnamon, spread out slices and air fry for 15 minutes at 150c, shaking every five minutes.
- Slice parsnip or beetroot as finely as you can, spray with a little oil, season and cook at 200c for eight minutes.
- Tip a handful of frozen edamame beans into your air fryer basket, toss in some garlic salt and paprika and a squeeze of lemon juice and cook at 200c for five to six minutes
- Puff sweetcorn kernels. Drain out the water in the can, pat dry, toss in seasoning and airfry for eight to ten minutes.
CRAFTY TRICKS TO GET THE BEST FROM YOUR GADGET
DO’S
- Decant olive oil or avocado oil into a spray bottle and give food a quick spritz rather than coating or tossing in oil (look out for oil sprays with a short list of ingredients).
- Stock up on frozen vegetables. They can be cheap and nutritious because they are usually picked at peak ripeness and immediately frozen, They are definitely better cooked in the air fryer than on the hob or conventional oven.
- Try wrapping your protein (fish, meat or tofu) in foil or parchment paper with all its punchy marinade ingredients. This helps to seal in the moisture, intensifies the flavours and protects delicate ingredients from losing their shape.
- Experiment with different combinations of dried herbs – they give a burst of flavour which intensifies during the cooking process. Fresh herbs can be blown around in the air fryer, so need to be attached to the food as part of a wet coating or marinade.
- Use paper liners in the tray to reduce sticking without the need to add extra oil.
- Try steaming leafy greens such as spinach, cabbage, kale and spring greens in your air-fryer drawer: simply trim and remove any tough stalks before cooking with a little hot water or stock.
- Brussels sprouts are transformed in the air fryer. They become crispy on the outside and tender inside. Slice, toss in olive oil and seasoning, then pop in the air fryer for 15 minutes.
DON’T’S
- Don’t try to cook battered food in an air fryer. It’s not good to be eating stodgy carbohydrates, and the airflow can blow the batter around.
- Don’t rely on sauces such as barbecue, teriyaki or creamy dressings, which might be delicious but are usually packed with sugar and additives and can add significant calories. You can create the same intensity of flavour by using dry rubs, herbs, and spices.
- Don’t fall back on potato chips or fries. Potatoes are a wasted vegetable opportunity when you can get more flavour and nutritional variety from air frying vegetable chips instead
EASY AIR FRYER RECIPES TO TRY
When thinking of dieting, many of us are guilty of picturing bland, boring meals, but it doesn’t have to be this way…
BREAKFAST
Low-sugar granola with yogurt and berry compote
Low-sugar granola with yogurt and berry compote
Serves 4
3 egg whites
1 tbsp honey
2 oranges, finely grated
Zest only (reserve the juice for the berries)
1 tsp mixed spice
150g rolled oats
75g puffed rice
1 tbsp each of pumpkin and sunflower seeds
1 tbsp flaked almonds
150g raisins
350g frozen mixed berries
150g Greek yogurt
Pre-heat air fryer at 160c for 2 minutes. Whisk the egg whites, honey, orange zest and mixed spice together in a large bowl. Add the oats, puffed rice, seeds, almonds and raisins and stir, making sure it is evenly coated.
Tip mixture on to parchment paper and bake for 15 minutes. Remove and leave to cool. Break up into pieces.
Turn air fryer up to 180c and combine berries with orange juice in air fryer-safe dish. Cook for ten minutes. Serve with yogurt and berries.
LUNCH
Crispy chickpea and feta salad
Crispy chickpea and feta salad
Serves 4
400g/14oz tin chickpeas, drained and rinsed
1 tsp garlic salt
1 tsp paprika or cayenne pepper
4 ripe tomatoes, chopped
2 large roasted peppers, chopped
2 large handfuls spinach (about 100g/3½oz)
160g feta cheese
Handful fresh basil
2 tbsp olive oil
1 tbsp cider vinegar
Juice of half a lime
Rinse the chickpeas and place in a bowl. Stir in the garlic salt and preferred spice, toss well and bake in the air fryer at 200c for 15 minutes, turning over halfway through.
Combine chickpeas, tomatoes, roasted peppers and spinach in mixing bowl. Sprinkle over feta and basil leaves.
For the dressing, whisk olive oil, cider vinegar and lime juice in a bowl. Pour dressing over salad and gently toss.
DINNER
Salsa verde salmon with green beans
Salsa verde salmon with green beans
Serves 4
4 salmon fillets
400g green beans, top and tailed
1 lemon, cut into wedges
2 garlic cloves
1 large bunch curly leaf parsley
1 bunch basil
1 bunch mint
50g baby capers
1 tbsp Dijon mustard
3 tbsp red wine vinegar
3 tbsp olive oil
Place garlic, herbs, capers, mustard, vinegar and oil in a food processor and blitz.
Score skin of salmon and cover each with a dollop of salsa verde. Put green beans into air fryer, spray with cooking oil and season with salt and black pepper. Put salmon fillets on top of beans and bake at 200c for 12 minutes.
Serve with remaining salsa verde and lemon wedges.
As told to LOUISE ATKINSON
Sarah Schenker can be found at sarahschenker.co.uk and @drsarahschenker
