The technology for the air fryer is nothing new. It is basically a countertop fan oven.
Despite its name, it does not “fry” things. It bakes them, and it bakes them fast, because, like all ovens, it is a well-insulated box – one that heats up quickly because of its size, then cooks quickly thanks to the presence of an extra-powerful, well-located fan to push that heat around.
However, do your research: They come in all shapes and sizes. Some are much larger than others, some look more stylish. It’s all about weighing up your needs and preferences.
What is an air-fryer and how does it work?
An air-fryer is a kitchen appliance that cooks by circulating hot air around the food. The food is heated by convection which creates a crunchy, crispy exterior requiring minimal fat, making it both convenient and a lower fat method for cooking foods like chips and fried chicken.
The benefits of air-frying include:
· It uses less fat
· Lowers calorie instead, thus helping weight management
· Can be a safer way of cooking
· May preserve nutrients
· Reduces acrylamide, the compound found most in deep fried food
Top 5 health benefits of air-frying
1. A lower fat method of cooking
Air-fryers use significantly less oil than deep fat fryers, and a 2015 study demonstrated that food cooked using an air-fryer were as a result substantially lower in fat. An air-fryer does this by heating the food in hot air which contains fine oil droplets.
2. May help weight management
Deep-fried foods are both high in fat and calories, so swapping these foods for those cooked in an air-fryer may help lower calorie intake, however, this does depend on how often frying, as a cooking method, is employed in the diet.
3. Lower levels of acrylamide
There is some evidence that using an air-fryer reduces a compound known as acrylamide by up to 90 per cent, compared to deep fat frying. Acrylamide is a chemical substance that is formed when starchy foods, like potatoes, are cooked at high temperatures (above 120C). Acrylamide is a known carcinogen.
4. Air-fryers may be safer in the kitchen
Deep-frying involves heating a large deep pan of oil to a high temperature. This may pose a safety risk in the kitchen because hot oil may spill, splash or catch fire. Air-fryers, when used in accordance with instructions, do not pose the same safety risks.
5. May preserve nutrients
Convection heat, such as that used in an air-fryer may preserve certain nutrients during the cooking process, these include vitamin C as well as numerous protective plant compounds, called polyphenols.
So, is air-frying healthy and safe for everyone?
Overall, air-fryers are a healthier alternative to deep-fat frying, but food cooked in an air-fryer is still classed as a fried food. Fried food has been shown time and again to contribute to weight gain, type 2 diabetes, heart disease and certain cancers, so if you use an air-fryer, use it as an occasional cooking method, rather than every day.
One example of a negative effect air-frying may have on food, and on your health was illustrated by a study that showed cooking fatty varieties of fish such as sardines in an air-fryer decreased the healthy fat content (poly-unsaturated fats) and slightly increased the cholesterol oxidation products, which may negatively affect cholesterol levels.
As well as being able to cook and bake almost anything, with the convenience of cutting your cooking time up by a half, air-frying can be a great way of managing your intake of unhealthy fats and providing you with ingredients for a balanced diet. This includes sources of lean protein like Chicken or Fish with greens and grains
We also know how important it is to make the most of the produce we buy and using dry heat via air-fryers for meals can definitely preserve the goodness we get from vegetables and proteins.
This also is beneficial when considering acrylamide, the compound created when starchy foods are roasted at high heat; an air-fryer reduces this effect by 90 per cent. However, if you're using an air-fryer purely to get healthier, be sure to follow advice on how to cook foods effectively, such as using less oil, ensuring smaller portions and not relying on just alternatives to fried food.
Air-fryers are, generally, best used as a way of cooking proteins with less fats, preserving nutrients, whilst also boosting your plate with steamed and oven-cooked ingredients.
Whilst most things cooked in a conventional oven can be cooked in an air-fryer
It maybe trial and error for your make and model, Cheaper models tend to have “hotspots” and burn if not watched or shaken more often than better brands.
However, conversely It has been shown that some of the higher priced “multi-Cook” ovens which are grills/microwave/air-fryer combination ones, seem to be a bit “Jack of all trades, master of none" not giving as good results as a purpose built machine.
Whichever model you decide to buy or have already purchased, below is a rough guide that I find useful – and for clarification I have a Ninja Foodi MAX Dual Zone Air Fryer, and I use it pretty much daily, from reheating pizza, making omelettes, little cakes with the grandchildren, I cook jacket potatoes in the microwave until nearly there,
then finish in air-fry to get that crispy skin.
Just remember to always pre-heat your Air-fryer!
Must have accessories
I have found a few things I cannot do without
1. A good refillable cooking oil spray bottle – Whilst air-frying uses a lot less oil, you do need some to crispy food and prevent it drying out. DO NOT be tempted to use the low-calorie spray stuff, the propellant will destroy the coating on your fryer basket (and any other non-stick cookware you may use it on)
2. Silicon liners that contain holes to let the air flow - Makes cleaning even easier and the protect the nonstick coating on the racks
3. Stacking racks – in valuable when cooking things like bacon
4. Silicon loaf tins (or ones that fit your basket) great for omelette’s, cakes and containing any liquid/runny foods
5. Tongs a good pair, those baskets get really hot
6. Greaseproof paper liners, I tend to use these for protection I don’t want to ruin the coating on an appliance I spent a lot of money.
You can buy most of these accessories in kits from places like Amazon
Look out for air-fryer cook books,
My friends the Two Chubby Cubs have one coming out on 5th Dec (A great Christmas present!) Two chubby cubs Air Fryer Cookbook: Speedy, slimming recipes under 500 calories. I have had a sneaky preview it is fab. Also, Slimming Eats Made in the Air Fryer by Siobhan Wightman both full of low-fat tasty recipes
But Jenny Tschiesche’s The air-fryer cookbook (Ryland Peters & Small, £16.99) is considered currently to be the best. (though not the healthiest!)
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