The Effective Plant-Based Air Fryer Cookbook
By Chef Effect
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About this ebook
The Effective Plant-Based Air Fryer Cookbook
What’s not to love about fried foods?
Foods that are battered, breaded and deep fried are not only overflowing with rich flavor but also have an irresistible crunchy texture that you can’t get enough of.
Plus, frying is quick and convenient. It doesn’t take as much time as other cooking methods. Not surprisingly, fried foods have become the highlight in fast food chains, where people go to fill up their tummies when they don’t have time to spend in their own kitchens.
But here’s an alarming fact: researchers say that fried foods increase the risk of serious ailments, including heart disease and type 2 diabetes. It leads to high blood pressure, high cholesterol levels, and excessive weight gain.
Even those who maintain healthy vegan and vegetarian lifestyles are not completely safe from the dangers of fried foods. Yes, vegetables contain less fat and cholesterol, but the oil, particularly when reused over and over, gets absorbed into the food more easily. And that’s how the problem starts.
So what can you do about this?
We have just the solution: invest in an air fryer. An air fryer lets you enjoy the crispy texture and intense flavor of fried foods without putting your health at risk.
In this book, you’re going to find practical tips on using this device, as well as 100 vegan and vegetarian air fried recipes that you and your family will surely love.
See You on the Effective Side!
-Chef Effect
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The Effective Plant-Based Air Fryer Cookbook - Chef Effect
Dedication
This book is dedicated to all those who want to make a positive change in their lives, starting with their diet. It provides healthy and easy-to-cook vegan and vegetarian recipes that make use of an air fryer.
Introduction
What’s not to love about fried foods?
Foods that are battered, breaded and deep fried are not only overflowing with rich flavor but also have an irresistible crunchy texture that you can’t get enough of.
Plus, frying is quick and convenient. It doesn’t take as much time as other cooking methods. Not surprisingly, fried foods have become the highlight in fast food chains, where people go to fill up their tummies when they don’t have time to spend in their own kitchens.
But here’s an alarming fact: researchers say that fried foods increase the risk of serious ailments, including heart disease and type 2 diabetes. It leads to high blood pressure, high cholesterol levels, and excessive weight gain.
Even those who maintain healthy vegan and vegetarian lifestyles are not completely safe from the dangers of fried foods. Yes, vegetables contain less fat and cholesterol, but the oil, particularly when reused over and over, gets absorbed into the food more easily. And that’s how the problem starts.
So what can you do about this?
We have just the solution: invest in an air fryer. An air fryer lets you enjoy the crispy texture and intense flavor of fried foods without putting your health at risk.
In this book, you’re going to find practical tips on using this device, as well as 100 vegan and vegetarian air fried recipes that you and your family will surely love.
Chapter 1 – An Overview
What is an Air Fryer and How Does it Work?
An air fryer is a cooking device that uses extremely hot air circulated around the food at high speed. It produces a crunchy texture through the Maillard effect, which entails circulating air of up to 392 degrees F. It makes use of significantly less oil than the traditional deep fryer.
Tips for Successful Cooking
Preheat the air fryer before cooking. Set it to the temperature indicated in the recipe and set the timer for three minutes.
Use a cooking spray bottle instead of regular oil bottle to use less oil. But instead of buying spray cans, make your own. Commercial spray cans contain aerosol agents that can easily stick to the air fryer basket.
Don’t skip the breading technique. And make sure to do it properly. This is a big factor in how crunchy the food will turn out.
Use only oven safe dishes and pans to put inside the air fryer.
Don’t overcrowd to ensure that foods will be cooked evenly.
It’s okay to open the air fryer once in a while to see how the cooking is going. Take note that this won’t affect the timing of your cooking.
Shake the basket during the cooking process to ensure even cooking. This is unless the recipe forbids it.
Safety Tips to Keep in Mind
Choose a safe spot for your air fryer. Put your air fryer on a stable, heatproof countertop. See to it that its exhaust vent is at least five inches away from the wall. It should not be located near other heat sources or flammable materials.
Do not wash the electrical parts of the air fryer. Make sure that you read and understand the recommended cleaning procedure in the manual before you clean your air fryer.
Use the right amount of oil. Don’t use more oil than what’s recommended in the recipe. It will not result in a crispier outcome. Using too much oil in the air fryer only increases the risk of fire.
Top Benefits of Vegan and Vegetarian Diets
Reduces the risk of various serious diseases
A 2012 study that analyzed 97 vegetarians and 97 non-vegetarians found that chronic ailments including obesity and high blood pressure were significantly lower in the vegetarian group.
It also appears to protect against diabetes, according to American researchers. Moreover, there’s enough evidence linking vegan and vegetarian diets to reduced risk of heart disease and cancer.
Maintains healthy weight
People who maintain vegan and vegetarian diets have a lower body mass index and are at a lower risk of obesity.
Promotes kidney health
Animal proteins have been found to have a dangerous effect on the kidneys. This can be prevented by eating more vegetables and avoiding any meat products.
Extends lifespan
Experts say that people who eat vegetables have healthier and longer lives than those who eat meat and meat products on a regular basis.
Chapter 2 – Recipes
50 Vegan Recipes
Avocado Fries
Yields: 4 servings
Serving Size: 1 cup
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Passive Time: 0 minutes
Total Time: 20 minutes
Ingredients
½ tsp. salt
½ cup breadcrumbs
1 avocado, pitted and sliced into strips
aquafaba from a 15-oz. can of garbanzo beans
Instructions
Combine the salt and breadcrumbs in a bowl.
Pour the aquafaba into another bowl.
Soak the avocado strips in this liquid.
Dredge each strip in the breadcrumbs.
Arrange the strips in the air fryer basket on a single layer without overlapping.
Cook in the