Food & Fitness After 50: Fun with An Air Fryer

It all started at the beginning of the stay-at-home orders. Like a good dietitian, I took stock of what was in my freezer, fridge, and pantry and planned meals around what was on hand. I mentioned to my husband that we had some Wild Alaska Pollock and Wild Caught Cod filets in the freezer. His response? “I wish I could have fried fish. I love fried fish.” I don’t fry foods and when it comes to fish, I prefer grilling. But it made me think of air frying and with one click, the Ninja AF 101 Air Fryer was in my cart and ready to be shipped.

I have no affiliation with Ninja products but after reading some reviews on consumer websites, the product looked good and the price was right. Once it arrived, it was love at first bite. Using the cooking guide that came with the book I found coating almost anything in flour, egg, and panko breadcrumbs is delicious.

Air Fryer Cookbook for Dummies

514G1VUZdAL._SX397_BO1,204,203,200_Then, serendipity! One of my colleagues, Elizabeth Shaw (@ShawSimpleSwaps), posed a question on social media asking about favorite kitchen appliances and I didn’t think twice as I typed in “air fryer.” She had just published a book with, Wendy Jo Peterson (@Just_WendyJo) called, Air Fryer Cookbook for Dummies (John Wiley & Sons, 2020) and offered to send me a press copy.

So, disclosure, the press copy was free, and I wanted to share my thoughts on the book and the recipes. First, a brief introduction to Wendy Jo and Liz. Wendy Jo is a culinary dietitian, a writer, speaker, and recipe developer. Her clients range from military to musicians and she is known as the “Fuelin’ Roadie” for innovation with recipes. She is the author of numerous books. Liz Shaw is also a registered dietitian and her brand is Shaw Simple Swaps. She is a culinary expert and her mission is getting people to enjoy food and make small changes to reap big rewards. Please visit their websites for amazing recipes and other great food and nutrition information.

Too Many Great Recipes to Choose From!

But, back to the book. The first thing I liked about the recipes is the use of ingredients you are likely to have in your kitchen…important in a pandemic when we are not out shopping in specialty grocery stores and online delivery is hit or miss. You won’t find cold-pressed, double-filtered organic grapeseed oil or any other hard to find (and expensive to buy) ingredient in any of the recipes….thank you Liz and Wendy Jo.

I flipped through the recipes and truly I wanted to try them all, but I settled on one from each section and using ingredients I had in my house. First up was “Crispy Fried Chicken,” and it didn’t disappoint. I had thinly sliced chicken breasts in the freezer, so I cut them into strips for chicken tenders. I found that my 4-quart air fryer cooks a bit faster than the recipe times call for, so some trial to adjust cooking times is in order. I loved how crispy and golden brown the chicken turned out. Each recipe has notes, tips, and suggestion on how to vary it. We made a dipping sauce with honey and mustard, using one of the tips.

fishingOn to that “fried” fish my husband was craving. I got lucky because my brother-in-law hired a fishing guide to take them out on our lake to hook some fresh fish. As you can see in the photo, the trip was a success and we had bass filets ready for the Air Fryer. I tried the recipe, “Lightened Up Breaded-Fish Filets.” It was equally as good as the fresh salmon I had in Alaska last summer. Can’t wait to try it with my frozen filets, too.

AF FD - Tuna Melt 2
Tuna Melt

Next up was another of my husband’s favorite dishes, Eggplant Parmesan, and he declared it excellent, although he suggested we add some gooey, melty fresh mozzarella cheese next time we make it. Last night, for a quick dinner we tried the Tuna Melt and it was grilled to perfection.

Side dishes are a snap in the Air Fryer and there are plenty of recipes for veggies. The Crispy Herb Potatoes beats French Fries any day and I love the chapter on “Ten (or so) No-Recipe Recipes that Make Perfect Sides.” From Brussels Sprout to Zucchini, you can quickly make a tasty side dish to accompany any entrée. I tried the Brussels Sprouts with Bacon this past weekend and I could have eaten the entire dish by myself!

My only “fail” was in the baking section. I tried Cinnamon Sugar Donut Holes, but they were dry. Good flavor, but crumbly texture. I know I will need to adjust temperatures and times to fit my Air Fryer when baking.

Tips and Tricks

In addition to the recipes, the authors give loads of tips and tricks for using an Air Fryer. As a newbie to this device, I found helpful information to get the best results from my Air Fryer. For example, they suggest coating the basket with olive oil instead of using popular cooking sprays. Commercial cooking sprays contain chemicals that can corrode the basket, so I ordered an inexpensive mister and filled it with olive oil to keep foods from sticking.

They also recommend using a meat thermometer to insure proper cooking temperatures. I always recommend using a meat thermometer instead of guessing if the food is done. Not only does using a meat thermometer help you avoid under-cooked food, but it also prevents over cooking.

Additional Benefits for Older Adults

As many older adults find themselves empty-nesters, I think an Air Fryer is a perfect appliance for healthy, quick meals for one or two people Using it for delicious veggie sides or dehydrating veggies for chips (I have not tried the dehydration setting yet!), it is easy to use and easy to clean.

Some people describe an Air Fryer as just another convection oven, but I find it easier to use than the convection oven setting. Cooking times in the Air Fryer are faster than the oven and the food comes out crispy on the outside but tender on the inside.

I live in the south where there is an affinity for fried foods. An Air Fryer gives you the taste of fried food without the excess calories and saturated fat. Another plus is that cooking with an Air Fryer keeps the kitchen cool. No one wants to turn on a hot oven or sweat over a greasy frying pan on a summer day in Georgia.

While I am not an RVer, many of my friends are, and in the Air Fryer Cheat Sheet for Dummies the authors suggest it is a great appliance for the RV lifestyle.

If you’ve got an Air Fryer hiding in a closet, dig it out and try some of these great recipes. And, if you are like me and looking to try something new, I recommend an Air Fryer and Liz and Wendy Jo’s cookbook! A big thanks to Wendy Jo and Liz for showing me all the ways to use my favorite new purchase.

Dr. Christine Rosenbloom is a registered dietitian nutritionist and a nutrition professor emerita at Georgia State University in Atlanta. Along with Dr. Bob Murray, she is the author of Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved

 

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