What are the healthiest foods that are the most healthy frying pan? Registered nutritionists weigh

The air article has become known as a healthier alternative to other cooking methods because, according to Melissa Jayger, the head of nutrition in the feeding tracking application MyfitnessPal“The cooking of the air pan delivers the crunchy texture that we know and love from fried foods, but with less oil and fats much less than the traditional deep frying.”

If you are interested in using you Air frying pan To get healthy recipes but we don’t know where to start, we contacted the registered nutritional specialists to detect the healthy frying pan. In addition, it provides useful and easy recipes for crowded nights and Air frying tips.

1. Salmon

“in my opinion, Salmon is the hands He says the best healthy air frying pan. ” Jessica McAelsterMilitary and Tactical Dietitian Performance. “It is full High -quality proteinHeart Health Omega 3 fat And the valuable micro nutrients such as Vitamin DB12 and Selenium. “Since a meager protein, salmon can enhance muscle and energy reform, while omega -3s reduces inflammation and supports brain and heart health.

Mcallister also loves salmon to eat lunch and dinner, nicknamed meals because it prepares well. To change things, you can associate protein with different spices or sauces for each meal. Evit HillDoctors for the nutritionist, supports garlic powder, thyme, pepper and lemon pressure.

However, Mcallister warns that you should monitor the cooking time for your salmon when it is in the air frying pan. Her favorite recipe:

1. Gently salmon brush with olive oil or add a simple spice mix for flavor.
2. Cook 400 degrees Fahrenheit for 7 to 10 minutes, depending on the thickness. Do not excel on the basket until the air can trading.

“Maintaining the skin on salmon can be another way to consume more healthy fats,” Hill added. “Salmon skin contains a high amount of omega -3 fatty acids.” It will also make salmon wavy.

To reheat your salmon, adjust the air frying pan to 350 degrees Fahrenheit and cook for 5 to 7 minutes.

2. Vegetable chips

Nutritionist registered Amy Chao BC nourish It is recommended to make vegetable chips in the air frying pan because they are easy and fast to make, it can be added to a meal or a snack, delicious and delicious enough for adults and children to enjoy it. It suggests slices of sweet potatoes, carrots, zucchini, turnip as chips, brick flowers, or cauliflower.

Professional advice: Be sure to cover broccoli with chips because it can easily burn in the air frying pan.

“You can get all the fibers, vitamins and antioxidants of vegetables without additional calories or saturated fats,” says Zhao. “For children in particular, it is a way to make vegetables fun and familiar, such as chips or fried potatoes, but with more nutrition.”

For sweet potato chips, Chow provides these instructions:

1. Rub the skin of sweet potatoes under cold water.
2. With the skin, cut the potatoes into a thick 1/16 -inch pieces.
3. Throw the slices with a teaspoon of olive oil and a pinch of salt. You can also add spices like hot or cumin pepper powder.
4. Arrange the slices in one layer without overlap in the air frying pan. Cook 375 degrees Fahrenheit for about 8 minutes, and shake the basket in the middle of the road.
5. Let them cool to feel before eating.

“It can help a light layer of olive oil or avocado oil in the flavor, flavor and texture, while many can make food to bend and fat.” “The use of a university degree or lining sheet can help absorb some excess oil, and prevent adherence and maintaining the integrity of the air frying pan.”

3. fried chicken air

For a more healthy and faster alternative to traditional fried chicken, fares for air from chicken. “This alternative is healthier because you do not have to the chicken layer or its baking, and you do not have to surpass the oil,” she says. “The air frying pan will reduce the fat in the chicken, allowing to excel the drip in the assembly tray under it.”

Hill Quick Recipe:

1. Dry chicken wings with the spice mixture that it chooses and add a small amount of olive oil.
2. Without overcrowding, fry the wings for 16 to 22 minutes at 400 degrees Fahrenheit, stir them in the middle of the road by cooking to get additional fragility.

3. Full vegetables that are usually grilled or vapor

If cutting vegetables for chips is too long after a long day, Jaeger suggests simplifying things more by using the air frying pan to cook the entire vegetables is usually grilled, steam in the oven or on the stove. Think of Brussels, broccoli or broccoli. Lightly throw them into oil and your favorite spice mixture, then broadcast them in the air frying pan.

“Since many people lack Daily fiber needs And do not eat enough vegetables, frying in the air can be a simple way to make vegetables more enjoyable, “explains.

Gabriella Noyki, a nutritionist registered in Rebecca Petzer and its partnersHe adds that vegetables that contain a moderate amount of starch are usually well grilled in the air frying pan. This includes potatoes, carrots, squash, banana and beets. “Often a small amount of oil is sufficient with light dust of cornstarch to achieve this crunchy exterior,” Nuki says.

When it comes to cooking time, NOWICKI warns that thick starchy vegetables such as potatoes or squash may require more time in the air frying pan than lighter vegetables such as cauliflower or green beans. “Play with temperature and time to find a perfect fragility for you,” recommends.

5. Sweet potatoes fried potatoes

“Frying air can help keep more nutrients in sweet potatoes for other ways to cook them, such as boiling,” says Hill. Boiling can cause the loss of vitamins soluble in water such as B vitamins and vitamin C..

To make sweet potatoes potatoes, according to Hill:

1. Wash and dry the potatoes before cutting them into 1/4 inches pieces, think of length. You can keep the skin to make it more fragile.
2. Add olive oil, rosemary and salt.
3. Arrange them in one layer in your basket. Spread the air at 390 degrees Fahrenheit for 20 minutes.

Why is air frying more healthy than frying?

“The primary concern with traditional frying lies in the same way to cook,” says Noviki. “Most fried foods are first packaged in the mixture or bread, which increases the content of carbohydrates and reds before the food touches the oil. Once the hot oil is immersed, the bread absorbs large amounts of fat, which increases the density of the total calories of the dish.”

The type of oil you use and high temperature is also factors that must be taken into account. NOWICKI states that many commercial frying oils are high in omega -6 fatty acids, which can enhance inflammation when consumed. Heat this oil over and over again. It is also born Toxic oxidation is likely to be secondary products In some cases, unsaturated fats, which are associated with increased risk of cardiovascular health.

“Fry is removed from excess bread and oil from the equation and thus, more healthy,” Noviki says.

3 tips than the air from experts

Do not outperform your basket: “The air article is designed for the best cooking results when the basket is not crowded or foods are cooked in one layer,” said Jayger. “Think of cooking the payments to keep meals in one layer or shake the basket at different times while cooking to ensure that there are no foods that hold in the middle layer do not lead to innate chaos.”

Use only a light light coating: To prevent adhesion and achieve a crunchy outward appearance, NOWICKI suggests using a light paint of oil such as avocado oil or canola oil for temperatures more than 425 degrees Fahrenheit. “This will reduce oxidation,” she says.

Racing the basket: Jaeger and NOWICKI recommend shaking hands with the air frying pan in the middle of the road through the cooking process to ensure that everything is cooked and potatoes evenly.