The air fryer has quickly become a common small appliance in American kitchens and all around the world. Recent surveys from 2023 show roughly two-thirds of U.S. homes have at least one air fryer. In fact, data suggests there is a better chance of a person currently having an air fryer in their kitchen than a coffee maker.
Food manufacturers have taken notice and have intentionally designed more products to be prepared in the air fryer. Pick up a box or bag containing a frozen appetizer or meat and it will most likely contain instructions for cooking in an air fryer right alongside a conventional oven and microwave oven.
Some of these packaged foods can be great options for snacks and meals. But many of these products contain added sugars or are high in sodium and fat. Check out the labels to see how they compare to what you need in a day.
Aim for less than 2,300 mg of sodium total per day and, in general, fewer than 25 grams of saturated fat. If you are concerned about heart health, then aim for fewer than 1,500 mg of sodium total per day and fewer than 13 grams of saturated fat.
Air fryers have lots of good potential. One is the ability to make small batches of food for one or two people without having to heat the whole oven. This is especially nice in the summer. The other advantage is being able to make foods taste closer to “fried” without the extra fat needed for deep frying.
But like any appliance – be it the blender or mixer or food processor – what we make with it most often is really the key to healthy living. If you are looking for some new options to prepare in your air fryer, here are a couple of recipes from Ohio State University Extension.
Roasted broccoli and pepper strips
1 pound broccoli florets
1 medium red pepper thinly sliced
1 tablespoon olive oil
Seasoning mix as desired (salt-free is best)
Shredded cheese, optional (grated Parmesan is delightful)
1. Place cut broccoli florets and pepper strips in a medium bowl. Mix in olive oil and seasoning mix.
2. Cook at 350 degrees for 8 minutes, rotating half way through.
3. Remove from fryer basket and top with shredded cheese.
Easy apple crisp
half an apple, sliced (leave peel on for additional nutritional benefit)
1 tablespoon blueberries
1 tablespoon old-fashioned oats
1 teaspoon brown sugar
1 teaspoon butter
If you would like to learn more about cooking with air fryers, please join me for a hands-on class from 5:30 to 6:30 p.m. April 1 at the Coshocton County District Library, 655 Main St. Get inspired to use an air fryer to cook healthy, wholesome and delicious meals and snacks. I will demonstrate recipes and have samples of foods to taste. Register at coshoctonlibrary.org/events or by calling the library at 740-622-0956.
Today, I’ll leave you with this quote from Dave Barry: “It is a scientific fact that your body will not absorb cholesterol if you take it from another person’s plate.”
Emily Marrison is the OSU Extension Family & Consumer Sciences Educator in Coshocton County and Assistant Professor at The Ohio State University. She may be reached at 740-622-2265 or marrison.12@osu.edu.
This article originally appeared on Coshocton Tribune: Unlock your air fryer’s healthy cooking potential
Reporting by Emily Marrison, Coshocton Tribune / Coshocton Tribune
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