1 teaspoon olive oil
1/3 teaspoon garlic powder
3 tablespoon butter
½ cup heavy cream
2 tablespoon dried parsley
½ teaspoon salt
Directions:
Slice the white mushrooms and sprinkle them with the garlic powder and salt.
Preheat the air fryer to 400 F.
Put the sliced mushrooms in the air fryer basket tray.
Sprinkle the mushrooms with the olive oil. Add sliced white onion.
Cook the mushrooms for 2 minutes.
Then stir the sliced mushrooms carefully.
Add the butter and heavy cream.
Sprinkle the mushrooms with the dried parsley.
Stir the mushrooms carefully and cook them for 5 minutes more.
When the time is over – stir the cooked dish carefully.
Serve it!
Nutrition: calories 133, fat 12.5, fiber 1.1, carbs 4.5, protein 2.4
Zucchini Noodles
Prep time: 15 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 green zucchini
1 cup chicken stock
1 teaspoon butter
½ teaspoon salt
½ teaspoon ground white pepper
Directions:
Preheat the air fryer to 400 F.
Make the zucchini noodles using the spiralizer.
Pour the chicken stock into the air fryer basket tray.
Add chicken stock, salt, and ground white pepper.
Cook the zucchini stock for 2 minutes.
After this, add the zucchini noodles and cook them for 3 minutes.
Then strain the chicken stock and add butter.
Mix the zucchini noodles gentle not to damage them.
Serve the side dish and enjoy!
Nutrition: calories 19, fat 1.2, fiber 0.6, carbs 2, protein 0.8
Butter Mashed Cauliflower
Prep time: 10 minutes
Cooking time: 13 minutes
Servings: 5
Ingredients:
2 tablespoon butter
4 tablespoons heavy cream
1-pound cauliflower
1 teaspoon garlic powder
½ teaspoon salt
1 teaspoon ground chili pepper
1 teaspoon olive oil
Directions:
Preheat the air fryer to 360 F.
Chop the cauliflower roughly and place it in the air fryer basket tray.
Sprinkle the vegetables with the garlic powder, salt, ground chili pepper, and olive oil.
Cook the cauliflower for 10 minutes.
After this, stir the cauliflower gently, add the heavy cream, and cook it for 3 minutes more at 390 F.
Then transfer the cooked soft cauliflower in the blender.
Blend it well till you get the soft and smooth texture.
Add the butter and stir it carefully.
Serve the mashed cauliflower hot or warm.
Enjoy!
Nutrition: calories 115, fat 10.1, fiber 2.3, carbs 5.6, protein 2.2
Crab Mushrooms
Prep time: 15 minutes
Cooking time: 5 minutes
Servings: 5
Ingredients:
7 oz. crab meat
10 oz. white mushrooms
½ teaspoon salt
¼ cup fish stock
1 teaspoon butter
¼ teaspoon ground coriander
1 teaspoon dried cilantro
1 teaspoon butter
Directions:
Chop the crab meat and sprinkle it with the salt and dried cilantro.
Mix the crab meat carefully.
Preheat the air fryer to 400 F.
Chop the white mushrooms and combine them with the crab meat.
After this, add the fish stock, ground coriander, and butter.
Transfer the side dish mixture in the air fryer basket tray.
Stir it gently with the help of the plastic spatula.
Cook the side dish for 5 minutes.
When the time is over – let the dish rest for 5 minutes.
Then serve it.
Enjoy!
Nutrition: calories 56, fat 1.7, fiber 0.6, carbs 2.6, protein 7
Soft Bacon Cabbage
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 oz. bacon, chopped
10 oz. white cabbage, shredded
¼ white onion, diced
½ teaspoon salt
1 teaspoon paprika
1 teaspoon butter
½ teaspoon ground black pepper
Directions:
Preheat the air fryer to 360 F.
Put the chopped bacon in the air fryer basket tray.
Sprinkle it with the salt and paprika.
Add butter and cook the bacon for 8 minutes.
After this, add the shredded cabbage, diced onion, butter, and ground black pepper.
Stir the mixture carefully and cook it for 7 minutes more.
When the time is over and the cabbage is soft.
Stir the side dish carefully.
Serve it hot and enjoy!
Nutrition: calories 184, fat 13, fiber 2.2, carbs 5.6, protein 11.6
Eggplant Salad with White Mushrooms
Prep time: 20 minutes
Cooking time: 23 minutes
Servings: 6
Ingredients:
1 cup water
1 eggplant
6 oz. white mushrooms
1 garlic clove, sliced
2 tablespoon apple cider vinegar
1 tablespoon olive oil
1 teaspoon canola oil
½ tablespoon flax seeds
1 teaspoon ground black pepper
1 teaspoon salt
Directions:
Peel the eggplant and cut it into the medium cubes.
Then sprinkle the eggplant cubes with the ½ teaspoon of salt.
Stir the eggplant cubes gently and leave them for 5 minutes.
Meanwhile, chop the white mushrooms.
Preheat the air fryer to 400 F.
Pour water in the air fryer basket tray.
Add the chopped mushrooms, ½ teaspoon salt, and cook them for 8 minutes.
Then strain water from the mushrooms and chill them.
Then place the eggplant cubes in the air fryer and sprinkle them with the canola oil.
Cook the eggplants for 15 minutes at 400 F.
Stir the eggplants after 7 minutes of the cooking.
When the eggplants are cooked – let them chill little.
Combine the eggplants with the chopped mushrooms in the salad bowl.
Sprinkle the dish with the flax seeds, olive oil, sliced garlic clove, and ground black pepper.
After this, add the apple cider vinegar and stir the salad carefully.
Let the salad rest for 5 minutes.
Serve it or keep in the fridge.
Enjoy!
Nutrition: calories 62, fat 3.5, fiber 3.8, carbs 6.9, protein 2
Garlic Zucchini Pate
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 garlic cloves, chopped
1 tablespoon butter
1 teaspoon salt
½ teaspoon ground black pepper
2 zucchini
½ tablespoon olive oil
Directions:
Peel the zucchini and grate it.
Then combine the grated zucchini with the salt and ground black pepper.
Stir the zucchini.
Preheat the air fryer to 390 F.
Put the grated zucchini in the air fryer basket tray, add olive oil and chopped garlic clove, and cook it for 8 minutes.
Then stir the zucchini carefully and add butter.
Cook the zucchini pate for 4 minutes more at 400 F.
> When the time is over and the zucchini pate is smooth and soft – remove it from the air fryer and chill it till the room temperature.
Serve it and enjoy!
Nutrition: calories 59, fat 4.8, fiber 1.2, carbs 4, protein 1.4
Warm Broccoli Salad
Prep time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
12 oz. broccoli
4 oz. bacon, chopped, cooked
1 tablespoon chives
1 tablespoon apple cider vinegar
1 teaspoon stevia extract
1 teaspoon flax seeds
1 tablespoon canola oil
Directions:
Preheat the air fryer to 400 F.
Separate the broccoli into the small florets and place them in the air fryer.
Sprinkle the broccoli florets with the canola oil and cook for 6 minutes.
Meanwhile, sprinkle the cooked chopped bacon with the apple cider vinegar.
Place the chopped bacon in the salad bowl.
Add chives, flax seeds, and stevia extract.
Shake the mixture gently.
When the broccoli florets are cooked – transfer them to the salad bowl and stir the salad carefully.
Serve it immediately.
Enjoy!
Nutrition: calories 217, fat 15.8, fiber 2.4, carbs 6.3, protein 13
Chinese Greens
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients:
1 tablespoon chives
1 teaspoon sesame seeds
1 tablespoon apple cider vinegar
2 tablespoon butter
1 tablespoon canola oil
½ teaspoon salt
8 oz bok choy
1 tablespoon garlic, sliced
½ teaspoon stevia extract
Directions:
Preheat the air fryer to 360 F.
Slice the bok choy and place it in the air fryer basket tray.
Then sprinkle the sliced bok choy with the salt and butter.
Cook the bok choy for 10 minutes.
When the bok choy is cooked – let it chill gently and transfer to the serving bowl.
Combine the chives, sesame seeds, apple cider vinegar, canola oil, and stevia extract in the shallow bowl.
Add the sliced garlic and mix it.
Then sprinkle the cooked bok choy with the prepared garlic mixture.
Stir it gently.
Serve it and enjoy!
Nutrition: calories 78, fat 7.8, fiber 0.6, carbs 1.8, protein 1
Crunchy Bacon with Brussel Sprouts
Prep time: 7 minutes
Cooking time: 20 minutes
Servings: 7
Ingredients:
6 oz. bacon
1-pound Brussel sprouts
1 tablespoon olive oil
2 tablespoon walnuts, crushed
1 teaspoon fresh lemon juice
½ teaspoon lime zest
½ teaspoon salt
2 tablespoon canola oil
Directions:
Chop the bacon.
Preheat the air fryer to 360 F.
Place the chopped bacon in the air fryer basket tray.
Cook it for 5 minutes.
After this, stir the chopped bacon carefully and cook it for 5 minutes more.
Then transfer the cooked bacon to the serving bowl.
Put the Brussel sprouts in the air fryer basket tray.
Add canola oil and salt. Sprinkle the vegetables with the lime zest.
Cook the vegetables for 15 minutes at 380 F.
Sprinkle the chopped cooked bacon with the crushed walnuts.
Add olive oil and fresh lemon juice.
When the Brussel sprouts are cooked – let them chill until the room temperature.
Add the cooked vegetables in the bacon and stir it carefully.
Serve it!
Nutrition: calories 226, fat 17.7, fiber 2.6, carbs 6.5, protein 11.8
Turnip Mash
Prep time: 10 minutes
Cooking time: 14 minutes
Servings: 6
Ingredients:
5 turnip
3 oz. butter
½ white onion, grated
1 teaspoon salt
1 cup heavy cream
Directions:
Preheat the air fryer to 400 F.
Peel the turnips and chop them.
Place the chopped turnips in the air fryer basket tray.
Add butter, grated onion, salt, and heavy cream.
Cook the dish for 14 minutes.
When the time is over and the turnip is cooked – let it chill for 5 minutes.
After this, blend the turnip mixture into the mash. Use the hand blender for this step.
Serve the cooked turnip mash warm. Add more salt if desired.
Enjoy!
Nutrition: calories 203, fat 19, fiber 2, carbs 8, protein 1.6
Fragrant Daikon
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients:
1-pound daikon
½ teaspoon sage
1 teaspoon salt
1 tablespoon olive oil
1 teaspoon dried oregano
Directions:
Peel the daikon and cut it into the cubes.
Sprinkle the daikon cubes with the sage, salt, and dried oregano.
Mix it up.
Preheat the air fryer to 360 F.
Place the daikon cubes in the air fryer rack and sprinkle the vegetables with the olive oil.
Cook the daikon for 6 minutes.
After this, turn the daikon cubes to another side and cook the dish for 4 minutes more.
When the time is over – the daikon cubes should be soft and little bit golden brown.
Serve the cooked side dish immediately.
Enjoy!
Nutrition: calories 43, fat 2.8, fiber 2, carbs 3.9, protein 1.9
Green Cream Mass
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
½ white onion, grated
2 cup spinach
1 cup chicken stock
1 cup heavy cream
1 teaspoon salt
1 teaspoon paprika
½ teaspoon chili flakes
1 teaspoon ground black pepper
½ teaspoon minced garlic
3 oz. Parmesan, shredded
Directions:
Preheat the air fryer to 390 F.
Chop the spinach into the small pieces.
Place the spinach in the air fryer basket bowl.
Add the chicken stock and heavy cream.
After this, add salt, paprika, chili flakes, and ground black pepper.
Add the grated white onion and minced garlic.
Mix the soup mixture gently and cook it for 10 minutes.
When the time is over and the soup is cooked – blend it well with the help of the hand blender. You should get the creamy texture of the soup.
Sprinkle the cream mass with the shredded cheese and cook it for 2 minutes at 400 F.
Serve it hot!
Nutrition: calories 187, fat 16, fiber 1, carbs 4.4, protein 8.4
Eggplant Circles with Grated Cheese
Prep time: 15 minutes
Cooking time: 11 minutes
Servings: 7
Ingredients:
2 eggplants
1 teaspoon minced garlic
1 teaspoon olive oil
5 oz. Cheddar cheese, grated
½ teaspoon ground black pepper
Directions:
Wash the eggplants carefully and slice them.
Rub the eggplant slices with the minced garlic, salt, and ground black pepper.
Leave the eggplant slices for 5 minutes to marinate.
After this, preheat an air fryer
to 400 F.
Place the eggplant circles in the air fryer rack and cook them for 6 minutes.
Then turn the eggplant circles to another side and cook for 5 minutes more.
Sprinkle the eggplants with the grated cheese and cook for 30 seconds more.
Serve the cooked side dish immediately.
Enjoy!
Nutrition: calories 127, fat 7.7, fiber 5.6, carbs 9.7, protein 6.6
Air Fryer Garlic Heads
Prep time: 7 minutes
Cooking time: 10 minutes
Servings: 8
Ingredients:
1-pound garlic heads
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon ground coriander
¼ teaspoon ground ginger
Directions:
Cut the ends of the garlic heads.
Place each garlic head on the foil.
Then sprinkle the garlic heads with the olive oil, dried oregano, dried basil, ground coriander, and ground ginger.
Preheat the air fryer to 400 F.
Wrap the garlic heads in the foil and place them in the air fryer.
Cook the garlic heads for 10 minutes.
When the time is over – the garlic heads should be soft.
Let them cool for at least 10 minutes.
[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy Page 11