Air fryers are an essential appliance in many kitchens. For some, the device is a quick and easy way to cook consistently delicious food. For others, an air fryer is used specifically for health benefits.
In 2005, inventor Fred Van Der Weij started his journey to develop an appliance that had the ability to crisp french fries. His goal was to create the same texture as a deep fryer produced, but in an easier and healthier way. Weij started his construction process after trial and error with other kitchen appliances that he already owned. The microwave, stove top and even convection oven, which operates similar to an air fryer, all failed to give him the result he wanted. Finally, he perfected what is now called the air fryer.
Large kitchen appliance manufacturers companies adapted the idea, and created models of their own. Sales have steadily increased since 2017, and skyrocketed during the pandemic. The number will likely continue to increase as awareness of healthier lifestyle choices grows.
Although fried food is popular because of its crispy outside, juicy inside and good taste, it does come with some health risks. Fried food is high in fat and cholesterol, which could lead to heart problems such as coronary artery disease. Air fryers use less oil by circulating hot air. The rapid pace of the air circulation around the food warms the inside, but creates the familiar crispy outside, similar to deep-fried food.
“Numerous dishes that could be deep fried in calorie-dense oil are just as good when they are air fried. Some popular dishes include fried potatoes, vegetables, lean meats and many popular appetizers.” - Dena McDowell, RD
A Healthier way to Cook
Air fryers have been proven to cut back on calories by 70–80%, making them a much healthier way to cook. For example, deep frying a 3-ounce chicken breast yields 364 calories, as opposed to 150 calories for air fried chicken. The difference between saturated fats and cholesterol is drastic, as well. Deep-fried chicken contains 10 g fat (25%) and 109 mg cholesterol (40%), whereas the healthier version of air fried chicken only has 4 g fat (5%) and 15 mg cholesterol (10%). This mechanism of cooking stays within familiar boundaries of the same great taste and texture as deep fried food, but provides a more effective way to lose weight and improve your health overall.
Learning what to cook in an air fryer is the key to a successful meal. Some popular dishes include fried potatoes, vegetables, lean meats and many popular appetizers. Numerous dishes that could be deep fried in calorie-dense oil are just as good when they are air fried. Potatoes and vegetables crisp on the outside, but contain a warm inside. Using an air fryer to cook desserts is also a healthier alternative. You can make air fried donuts, fritters, cakes, cookies and more.
Air fryers have helped numerous people adapt to a new and healthier lifestyle. This increasingly popular way of cooking food has helped many people lose weight, without sacrificing the flavor that they know and love!
Try This: Air-Fried Brussels Sprouts Recipe
- 4 c. raw Brussels sprouts, chopped
- 1 T. olive oil
- 2 cloves garlic, minced
- 4 T. Parmesan cheese (optional)
- Salt/pepper to taste (optional)
- ½ t. red pepper flakes (optional)
Directions
- Chop Brussels sprouts into small pieces.
- Mix chopped Brussels sprouts with olive oil, garlic, and if desired, salt, pepper and red pepper flakes.
- Spread Brussels sprouts out in air fryer, and cook for 15 min. at 400°F. Toss halfway through cooking.
- Take out of air fryer and sprinkle Parmesan cheese over Brussels sprouts and serve.
This article was written by Dena McDowell, MS, RD, and was originally featured in the November/December 2022 issue of TOPS News magazine.
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