part0014

PART FOUR: KETO AIR FRYER SNACKS AND APPETIZERS

Cheesy Slider

Preparation time: 15 mins

Serves: 4

Ingredients

1 ½ pound ground beef

Salt and pepper to taste

8 dinner rolls, sliced in the middle

1 cup cheddar cheese, grated

Directions:

Season the beef with salt and pepper.

Take about 3 ounces of the beef, roll it in between your palms, and then flatten it out to patties.

Cook it in the fryer at 390°F for 10 minutes.

Make sure to turn it over at the 5-minute mark. Once cooked, place the patty in the roll and top it with cheese.

If you want, you may put the rolls in the fryer once it is assembled then toast it for 30-60 seconds.

Nutritional Information

Calorie 103.3

Fats 4.6g

Fiber 0.5g

Carbs 7.5g

Protein 7.6g

Ham-Broccoli Quiche

Preparation time: 35 mins

Serves: 8

Ingredients

1 egg

1 ½ ounce cheddar cheese, grated

3 tbsp. whipping cream

1/8 tsp. pepper

3 ½ ounces pie crust dough, preferably a ready-made one

½ tbsp. vegetable oil

1 ½ ounces broccoli florets, boiled and chopped into tiny pieces

1 ½ ounces ham, sliced into small pieces.

Directions:

Spread some oil in a pie mold.

Create 2 round pie dough with the size of your mold.

Take 1 dough and assemble it at the bottom of the well-greased mold. Set aside for a while.

In a bowl, whisk in the eggs until fluffy. Add the cheese and cream. Season it with salt and pepper.

Assemble the ham and broccoli on the pie dough. Pour in the egg mixture.

Top the mold with the other round dough. Make sure to seal the edges.

Cook it in the preheated air fryer at 390°F for 10-12 minutes.

Nutritional Information

Calorie 247.8

Fats 11.2g

Fiber 0.7g

Carbs 18.2g

Protein 20.7g

Mexican Empanada

Preparation time: 40 mins

Serves: 20

Ingredients

1 shallot, chopped

7 ounces store-bought pizza dough

¼ red bell pepper, diced

4 ½ ounces chorizo, cubed

2 tbsp. parsley

Directions:

In a pan over medium heat, sauté the pepper, shallots, and chorizo together for 3-5 minutes.

Turn the heat off before adding in the parsley.

Take 20 small rounds from the dough. You may use a cookie cutter if you want.

Scoop out some of the chorizo mixture and place it on the center of each round of dough. Fold and secure the edges. Do the same for the rest of the ingredients.

Cook the empanadas in the air fryer at 390°F for 10-12 minutes.

Nutritional Information

Calorie 283

Fats 22g

Fiber 1g

Carbs 5g

Protein 17g

Mushroom-Salami Pizza

Preparation time: 30mins

Serves: 2

Ingredients

1 tsp. butter, melted

¼ cup tomato sauce

1 small, store-bought

8-in pizza dough

½ ball of mozzarella sliced thinly

½ tbsp. olive oil

3 mushrooms, sliced

1 ½ ounces salami, cut into strips

Pepper to taste

2 tsp. dried oregano

2 tbsp. Parmesan cheese, grated

Directions:

Press and pat the dough on a well-greased pizza pan. Use the butter to grease the pan.

Spread the sauce all over the dough then top it all with cheese.

Now, sprinkle the mushrooms and salami over the pizza base.

Season it with oregano, pepper, and cheese.

Cook it in a preheated air-fryer at 390°F for 12 minutes.

Nutritional Information

Calorie 233.9

Fats 9g

Fiber 1.3g

Carbs 26.3g

Protein 11.3g

Lemony Roasted Bell Peppers

Preparation time: 10mins

Serves: 4

Ingredients

4 Bell Peppers

1 tsp. chopped Parsley

¼ tsp. minced Garlic

1 tsp. Olive Oil

Pinch of Sea Salt

1 tbsp. Lemon Juice

Pinch of Pepper

Directions

Preheat your Air Fryer to 390 degrees F.

Arrange the bell peppers in the Air Fryer and drizzle with the olive oil.

Air Fry for 5 minutes. Transfer to a serving plate.

In a small bowl, combine the lemon juice, garlic, parsley, salt, and pepper. Drizzle this mixture over the peppers.

Serve and enjoy!

Nutritional Information

Calorie 59.0

Fats 3.5g

Fiber 2g

Carbs 6.6g

Protein 1.4g

Crunchy Onion Rings

Preparation time: 10mins

Serves: 2

Ingredients

¾ cup Breadcrumbs

¼ tsp. Salt

¾ Cup Milk

1 Large Onion 1 cup Flour

1 tbsp. Baking Powder

1 Egg

¼ tsp. Paprika

Directions:

Preheat your Air Fryer to 340 degrees F.

Whisk together the milk, eggs, flour, salt, and paprika in a bowl. Peel and slice the onion. Separate into rings.

Grease the Air Fryer with some cooking spray. Dip each onion ring into the batter and then coat with breadcrumbs.

Arrange in the Air Fryer. Cook for 10 minutes.

Serve and enjoy!

Nutritional Information

Calorie 497

Fats 13g

Fiber 4g

Carbs 59g

Protein 30g

Crispy Kale

Preparation time: 10 mins

Serves: 4

Ingredients

1 tsp. soy sauce

1 tbsp. olive oil

4 cups kale leaves, torn into 1 ½ pieces

Directions:

Preheat the air fryer to 390°F.

Season the kale with soy sauce and some olive oil.

Cook it for 3-5 minutes.

Nutritional Information

Calorie 104.0

Fats 4.5g

Fiber 5.2g

Carbs 14.6g

Protein 4.9g

Easy Crab Sticks

Preparation time: 15 mins

Serves: 3

Ingredients

20 ounces crabsticks, sliced into thin strips

2 tsps. sesame oil

1 tsp. Cajun seasoning

Directions :

Season the crabsticks with some Cajun seasoning and sesame oil.

Cook it in the air fryer at 320°F for 10-12 minutes

Nutritional Information

Calorie 104.0

Fats 4.5g

Fiber 5.2g

Carbs 14.6g

Protein 4.9g

Sausage Balls

Preparation time: 30 mins

Serves: 8

Ingredients

1 tsp. sage

3 tbsp. breadcrumbs

¼ tsp. salt

3 ½ ounces sausage meat

1 onion, diced

½ tsp. garlic powder

1/8 tsp. black pepper

Directions:

Mix all the ingredients in the bowl.

Take about 2-3 tbsp. of the mixture and roll it into a ball in between your palms.

Do the same for the rest of the mixture.

Cook the meatballs in a preheated air fryer at 350°F for 15-20 minutes.

Nutritional Information

Calorie 65.8

Fats 2.5g

Fiber 0g

Carbs 6.3g

Protein 4.5g

Cajun Salmon

Preparation time: 10 mins

Serves: 4

Ingredients

0.44lbs/1 piece of fresh salmon fillet

Cajun seasoning

Juice from ¼ of lemon to serve

Direction

Preheat Air Fryer to 180oC for 5 minutes.

Clean the salmon and pat dry.

In a plate, sprinkle Cajun seasoning all over and ensure all sides are coated.

Air fry for a salmon fillet about ¾ of an inch thick, air fry for 7 minutes, skin side upon the grill pan.

Serve hot or immediately with a squeeze of lemon.

Nutritional Information

Calorie 113.4

Fats 12g

Fiber 0g

Carbs 0g

Protein 22g

Roasted Mushrooms

Preparation time: 40 mins

Serves: 4

Ingredients

2 teaspoons of herbes de Provence

2 tbsp. of white (French) vermouth

2 pounds of mushrooms

1 tbsp. of duck fat

½ tsp. of garlic powder

Directions

Wash mushrooms and spin dry in a salad spinner, quarter them and set aside.

Put duck fat, garlic and the herbes de Provence in the pan of your paddle type air fryer.

Heat for 2 minutes. Stir with a wooden spoon if it clumped.

Include mushrooms, cook for 25 minutes Include vermouth and cook for an additional 5 minutes.

Nutritional Information

Calorie 94.4

Fats 8.9g

Fiber 0.7g

Carbs 3.2g

Protein 1.9g

Crispy Kale Chips

Preparation time: 10 mins

Serves: 3

Ingredients

1 head of kale

1 tbsp. of Olive oil

1 tsp. of soya sauce

Directions

Remove the center stem of the kale

Tear the kale up into 1½” pieces.

Wash clean and dry thoroughly.

Toss with the olive oil and soya sauce.

Fry in the air fryer at 200oC for 2 to 3 minutes, tossing the leaves halfway through.

Nutritional Information

Calorie 66.2

Fats 3.9g

Fiber 2.6g

Carbs 7.3g

Protein 2.5g

Air Fried Vegetable Spring Rolls

Preparation time: 40 mins

Serves: 10

Ingredients

10 spring roll sheets

5-6 mushrooms, sliced

1 clove garlic, smashed

1/4 yellow bell pepper, thinly sliced

1/4 red bell pepper, thinly sliced

1 tsp. galangal/ginger, minced

1 green onion, finely chopped

1/2 cup carrot, thinly sliced

1/2 cup cabbage, thinly sliced

2 birds eye chilies, finely chopped

1 tbsp. soya sauce

1 tbsp. vegetarian oyster sauce (optional)

To serve

2 tbsp. sweet chili sauce

2 tbsp. soya sauce

Directions

In a small saucepan, sauté the green onion, ginger, and garlic until soft and fragrant.

Mix in the carrot and after a few minutes the rest of the vegetables (except the chilies). The pan may seem overcrowded but in a few minutes the vegetables will release their juices and it will cook down noticeably.

Add the soy sauce and the oyster sauce and cook for 10-12 minutes, stirring occasionally. Once the pan seems dry (no liquid is visible when you move the vegetables around), take off the heat, add the chilies to taste, and leave to cool completely.

Remove the spring roll sheets from the freezer and cover with a cloth, for approx. 30 minutes until the vegetables cool.

Preheat the air fryer to 200*.

Place a single sheet on a clean surface/plate in a diamond shape (as pictured above). Place a tablespoon full on the mixture once inch from the triangle closest to you.

Roll tightly halfway, tuck on the left and right corners and continue rolling. It's actually really easy.

Place on the rack of the air fryer and brush with a little bit of vegetable oil. Air fry, shaking every few minutes and brushing with oil if it looks very dry. Your perfect golden brown and super crisp spring rolls will be ready in under 10 minutes.

Enjoy served with 2 dipping sauces - soy and sweet chili.

Nutritional Information

Calorie 90

Fats 6g

Fiber 2g

Carbs 3g

Protein 5g

Vegan Bacon Wrapped Mini Breakfast Burritos

Preparation time: 20 mins

Serves: 4

Ingredients

2 tablespoons cashew butter

6-8 stalks fresh asparagus

handful spinach, kale, other greens

2 – 3 tablespoons tamari

2 servings Vegan Egg scramble or Tofu Scramble

veggie add-ins:

⅓ cup roasted sweet potato cubes

1 – 2 tablespoons liquid smoke

1-2 tablespoons water

4 pieces of rice paper

8 strips roasted red pepper

1 small tree broccoli, sautéed

Directions

Preheat Air Fryer to 350 °F. In a small shallow bowl, whisk together cashew butter, tamari, liquid smoke, and water. Set aside.

Prepare all fillings to assemble rolls.

Rice Paper Hydrating Technique: have a large plate/surface ready to fill/roll wrapper. Hold one rice paper under water faucet running cool water, getting both sides of wrapper wet, for just a few seconds. Remove from water and while still firm, place on a plate to fill – rice paper will soften as it sits, but will not be so soft that it sticks to the surface or rips when handling.

Fill by placing ingredients just off from the middle, leaving sides of rice paper free. Fold two sides in like a burrito, roll from ingredient side to other side, and seal. Dip each roll into cashew - liquid smoke mixture, coating completely. Arrange rolls on parchment Air fryer.

Cook at 350 °F for 8-10 minutes, or until crisp.

Serve warm

Nutritional Information

Calorie 394.9

Fats 25.1g

Fiber 11g

Carbs 19.5g

Protein 21g

Air fryer Baked Thai Peanut Chicken Egg Rolls

Preparation time: 18 mins

Serves: 4 Egg Rolls

Ingredients

1 medium carrot, very thinly sliced or ribboned

3 green onions, chopped

4 egg roll wrappers

2 c. rotisserie chicken, shredded

¼ c. Thai peanut sauce

¼ red bell pepper, julienned

non-stick cooking spray or sesame oil

Directions

Preheat Air fryer to 390° or oven to 425°.

In a small bowl, toss the chicken with the Thai peanut sauce.

Lay the egg roll wrappers out on a clean dry surface. Over the bottom third of an egg roll wrapper, arrange ¼ the carrot, bell pepper, and onions. Spoon ½ cup of the chicken mixture over the vegetables.

Moisten the outside edges of the wrapper with water. Fold the sides of the wrapper toward the center and roll tightly.

Repeat with remaining wrappers. (Keep remaining wrappers covered with a damp paper towel until ready to use.)

Spray the assembled egg rolls with non-stick cooking spray. Turn them over and spray the backsides as well.

Place the egg rolls in the Air fryer and bake at 390° for 6-8 minutes or until they are crispy and golden brown.

(If you are baking the egg rolls in an oven, place the seam side down on a baking sheet coated with cooking spray. Bake at 425° for 45-20 minutes.)

Slice in half and serve with additional Thai Peanut Sauce for dipping.

Nutritional Information

Calorie 235

Fats 7g

Fiber 1g

Carbs 17g

Protein 21g

Air Fryer Hard Boiled Eggs

Preparation time: 16 mins

Serves: 6

Ingredients

6 Eggs

Directions

Set your wire rack that came with your air fryer inside the basket and place the eggs on top of the wire rack. Set the temp to 250 and the timer to 16 minutes. After the eggs are done in the air fryer take them out and put them in an ice water bath to stop the cooking. Peel the eggs and enjoy!

Nutritional Information

Calorie 78

Fats 5g

Fiber 0g

Carbs 0.6g

Protein 6g

Air Fryer Fried Wontons

Preparation time: 40 mins

Serves: 50 Wontons

Ingredients

1 pound ground chicken, beef, pork or white meat turkey

1 tablespoon finely grated fresh ginger (or 1 1/2 teaspoons ground ginger)

1 recipe gluten-free wonton wrappers

2 garlic cloves, peeled and finely grated or minced

2 tablespoons gluten-free sweet chili sauce (or 2 tablespoons gluten-free oyster sauce)

2 tablespoons chopped scallions (from about 1 large scallion, white and green parts)

1 tablespoon gluten-free soy sauce or tamari

2 cups chopped fresh greens such as kale, Brussels sprouts and/or cabbage

Egg wash (1 egg beaten with 1 tablespoon water)

Oil, for coating (or for frying)

Directions

1. Make the wonton wrappers according to the recipe instructions, cut into approximately 3-inch squares. Set the wrappers aside.

In a large bowl, place the meat, ginger, garlic, scallion, soy sauce, sweet chili sauce or oyster sauce, and greens, and mix well to combine. The mixture will be thick and relatively sticky.

To assemble the wontons, place a wonton wrapper flat in the palm of your hand. Dip the index finger of your free hand in the egg wash, and paint all 4 edges of the wrapper with the egg wash.

Add about 1 teaspoonful of the filling mixture to the center of the wrapper. Fold one corner of the wrapper catty-corner to the opposite corner to enclose the filling.

Seal the wrapper tightly around the filling, squeezing out any air bubbles.

Place the shaped and filled wontons in the basket of your air fryer in a single layer and spray or brush generously with oil on both sides.

Place in the air fryer and fry at 350°F for 4 minutes. Remove the basket and shake it around, turning over as many of the wontons as possible.

Return the basket to the air fryer and continue to fry for another 4 to 6 minutes, or until golden brown all over.

Serve immediately with extra sweet chili sauce or soy sauce.

Nutritional Information

Calorie 180

Fats 9g

Fiber 0g

Carbs 6g

Protein 21g

Air Fryer Cheese Sticks Recipe

Preparation time: 22 mins

Serves: 8 Wontons

Ingredients

1/4 cup grated parmesan cheese

1 tsp. Italian Seasoning

1 tsp. garlic powder

6 snack-size cheese sticks (the individual ones you buy for kids)

2 large eggs

1/4 cup whole wheat flour (any type - pastry or white whole wheat work well)

1/4 tsp. ground rosemary

Directions

Unwrap your cheese sticks and set aside.

Crack and beat your eggs with a fork a shallow bowl that is wide enough to fit the length of the cheese sticks.

In another bowl (or plate), mix the flour, cheese, and seasonings.

Roll the cheese sticks in the egg, then in the batter. Repeat until the cheese sticks are well coated.

Place them in the basket of your air fryer, ensuring they don't touch.

Cook to your air fryer's directions. On mine, the temperature was 370 F. for 6-7 minutes.

Serve with a clean marinara or ketchup (or ranch dressing!)

Nutritional Information

Calorie 50

Fats 2g

Fiber 0g

Carbs 3g

Protein 3g