[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy
Page 15
Enjoy!
Nutrition: calories 55, fat 1.7, fiber 5.9, carbs 10.1, protein 1.7
Broccoli Crisps
Prep time: 15 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
3 tablespoon heavy cream
1 tablespoon almond flour
½ teaspoon salt
½ teaspoon turmeric
1 teaspoon ground black pepper
1-pound broccoli
Directions:
Wash the broccoli and separate it into the small florets.
Then combine the almond flour, salt, turmeric, and ground black pepper in the shallow spice bowl.
Shake it well to get the homogenous spice mixture.
Sprinkle the small broccoli florets with the spice mixture.
Stir it carefully.
Then sprinkle the broccoli florets with the heavy cream and mix them up.
Sprinkle the broccoli florets with the remaining spices one more time.
Preheat the air fryer to 360 F.
Put the prepared broccoli florets in the air fryer rack.
Cook the broccoli florets for 10 minutes.
After this, shake the broccoli carefully.
Cook the broccoli crisps for 3 minutes more.
Let the cooked broccoli crisps chill gently.
Serve the dish!
Nutrition: calories 80, fat 5.4, fiber 2.6, carbs 6.6, protein 3.3
Spicy Kale Chips
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 14
Ingredients:
1-pound kale
1 teaspoon salt
1 teaspoon chili pepper
2 teaspoon canola oil
Directions:
Wash the kale and dry it well.
Then tear the kale roughly.
Preheat the air fryer to 370 F.
Sprinkle the kale with the salt, chili pepper, and canola oil.
Mix it up.
Place the kale on the air fryer rack and cook for 5 minutes.
After this, shake the kale and cook it for 3 minutes more.
Chill the cooked kale chips and keep them in the dry place.
Taste it!
Nutrition: calories 22, fat 0.7, fiber 0.5, carbs 3.4, protein 1
Kohlrabi Chips
Prep time: 7 minutes
Cooking time: 20 minutes
Servings: 10
Ingredients:
1-pound kohlrabi
1 teaspoon salt
1 tablespoon sesame oil
1 teaspoon smoked paprika
Directions:
Peel the kohlrabi.
Slice it into the thin pieces.
Sprinkle the kohlrabi slices with the salt, smoked paprika, and sesame oil.
Shake the mixture.
Preheat the air fryer to 320 F.
Put the kohlrabi slices in the air fryer rack and cook for 20 minutes.
You can stir the kohlrabi chips during cooking.
Then chill the kohlrabi chips well.
Serve and taste!
Nutrition: calories 25, fat 1.4, fiber 1.7, carbs 2.9, protein 0.8
Kohlrabi French Fries
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
1 egg
2 tablespoon almond flour
½ teaspoon salt
1 teaspoon ground black pepper
1 teaspoon thyme
1 tablespoon olive oil
14 oz. kohlrabi
Directions:
Crack the egg and whisk it.
Sprinkle the whisked egg with the salt, ground black pepper, and thyme.
Whisk it for 1 minute.
Peel the kohlrabi and cut it into pieces for French fries.
Then put the kohlrabi pieces in the whisked egg mixture.
After this, coat the kohlrabi in the almond flour.
Preheat the air fryer to 360 F.
Spray the kohlrabi with the olive oil and put in the air fryer.
Cook the kohlrabi French fries for 20 minutes.
Stir the kohlrabi fries frequently.
When the kohlrabi French fries are cooked – chill them until warm.
Enjoy!
Nutrition: calories 77, fat 5.9, fiber 2.7, carbs 4.9, protein 3.1
Rutabaga Fries
Prep time: 10 minutes
Cooking time: 18 minutes
Servings: 8
Ingredients:
1-pound rutabaga
1 teaspoon garlic powder
2 teaspoon sesame oil
½ teaspoon salt
½ teaspoon chili pepper
Directions:
Cut the rutabaga into the strips and sprinkle it with the garlic powder, sesame oil, salt, and chili pepper.
Massage the rutabaga slices with the help of the fingertips.
Then preheat the air fryer to 365 F.
Place the rutabaga fries in the air fryer and cook them for 18 minutes.
Stir the snack frequently.
When the rutabaga fries are cooked – let them chill and serve.
Enjoy!
Nutrition: calories 32, fat 1.2, fiber 1.5, carbs 4.9, protein 0.8
Daikon Chips
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 7
Ingredients:
1 teaspoon ground red pepper
3 teaspoon olive oil
½ teaspoon ground black pepper
1 teaspoon salt
15 oz. daikon
Directions:
Combine the ground red pepper, olive oil, ground black pepper, and salt in the small bowl.
Whisk it.
Then slice the daikon into the chips.
Preheat the air fryer to 375 F.
Brush daikon chips with the olive oil mixture.
Place the daikon chips in the air fryer rack.
Cook the chips for 16 minutes.
Stir the daikon chips after 8 minutes of cooking.
Then chill the chips and serve.
Enjoy!
Nutrition: calories 30, fat 2, fiber 1.3, carbs 2.7, protein 1.3
Fried Pickles
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 7
Ingredients:
12 oz. pickles
2 eggs
1 teaspoon salt
1 teaspoon ground black pepper
½ cup almond flour
1 tablespoon olive oil
Directions:
Slice the pickles.
Beat the eggs and whisk them.
Combine the salt and ground black pepper. Stir the mixture.
Put the sliced pickles in the whisked egg mixture.
Then sprinkle the sliced pickles with the salt mixture.
Dip the pickles into the egg mixture one more time.
After this, coat the pickles in the almond flour.
Preheat the air fryer to 400 F.
Spray the air fryer with the olive oil inside.
Place the sliced pickles there and cook for 10 minutes.
Serve the cooked snack warm.
Enjoy!
Nutrition: calories 53, fat 4.4, fiber 0.9, carbs 1.8, protein 2.2
Catfish Bites
Prep time: 12 minutes
Cooking time: 16 minutes
Servings: 6
Ingredients:
1-pound catfish fillet
1 teaspoon minced garlic
1 large egg
½ onion, diced
1 tablespoon butter, melted
1 teaspoon turmeric
1 teaspoon ground thyme
1 teaspoon ground coriander
¼ teaspoon ground nutmeg
1 teaspoon flax seeds
Directions:
Cut the catfish fillet into 6 bites.
Sprinkle the fish bites with
the minced garlic. Stir it.
Then add diced onion, turmeric, ground thyme, ground coriander, ground nutmeg, and flax seeds.
Mix the catfish bites gently.
Preheat the air fryer to 360 F.
Spray the catfish bites with the melted butter. Then freeze them.
Put the catfish bites in the air fryer basket.
Cook the catfish bites for 16 minutes.
When the dish is cooked – chill it.
Enjoy!
Nutrition: calories 140, fat 8.7, fiber 0.5, carbs 1.6, protein 13.1
French Artichoke Dip
Prep time: 15 minutes
Cooking time: 27 minutes
Servings: 7
Ingredients:
1 cup spinach
8 oz. artichoke, chopped
½ cup heavy cream
5 oz. Cheddar cheese
¼ teaspoon salt
1 teaspoon paprika
½ teaspoon ground coriander
½ cup cream cheese
½ teaspoon garlic powder
1 teaspoon olive oil
Directions:
Put the chopped artichoke in the foil.
Sprinkle it with the salt, paprika, garlic powder, and ground coriander.
Sprinkle the artichokes with the olive oil.
Wrap the artichoke in the foil.
Preheat the air fryer to 360 F.
Place the wrapped artichoke in the air fryer and cook it for 25 minutes.
Meanwhile, chop the spinach roughly and place it in the blender.
Add the heavy cream, salt, paprika, ground coriander, and cream cheese.
Blend it until homogenous.
When the time is over – remove the artichoke from the air fryer and add it to the spinach mixture.
Blend it for 2 minutes.
Pour the blended mixture into the air fryer.
Add heavy cream.
Shred Cheddar cheese and add it to the air fryer too.
Stir it and cook for 3 minutes at 360 F.
When the cheese is melted – the dip is cooked.
Serve it warm.
Nutrition: calories 192, fat 16.4, fiber 2, carbs 4.8, protein 7.7
Herbed Tomatoes
Prep time: 8 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
2 tomatoes
½ teaspoon salt
1 teaspoon ground white pepper
½ teaspoon thyme
½ teaspoon ground coriander
½ teaspoon cilantro
½ teaspoon dried oregano
1 tablespoon olive oil
Directions:
Cut the tomatoes into halves.
Then remove the flash from the tomatoes.
Sprinkle the prepared tomato halves with the salt, ground white pepper, thyme, ground coriander, cilantro, and dried oregano.
Preheat the air fryer to 350 F.
Spray the tomato halves with the olive oil.
Then place them in the air fryer rack.
Cook the tomatoes for 12 minutes.
When the tomatoes are cooked – let them cool till they are warm.
Serve!
Nutrition: calories 87, fat 7.3, fiber 2, carbs 5.9, protein 1.3
Pumpkin Fries
Prep time: 15 minutes
Cooking time: 15 minutes
Servings: 7
Ingredients:
1-pound pumpkin
1 teaspoon ground cinnamon
½ teaspoon ground ginger
½ teaspoon salt
1 teaspoon olive oil
1 teaspoon turmeric
Directions:
Peel the pumpkin and cut it into the thick strips.
Sprinkle the pumpkin strips with the ground cinnamon, ground ginger, salt, and turmeric.
Stir the pumpkin carefully and leave for 5 minutes to make it soaks all the spices.
Preheat the air fryer to 360 F.
Sprinkle the pumpkin with the olive oil and transfer it to the air fryer basket.
Cook the pumpkin fries for 15 minutes.
Stir the pumpkin fries during cooking 3 times.
Then place the cooked pumpkin fries on the paper towel.
Chill them for 3-4 minutes.
Enjoy!
Nutrition: calories 30, fat 0.9, fiber 2.2, carbs 5.8, protein 0.8
Winter Squash Tots
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 5
Ingredients:
1 cup pumpkin puree
1 tablespoon almond flour
½ teaspoon ground nutmeg
¼ teaspoon salt
¼ cup coconut flour
1 teaspoon olive oil
¼ teaspoon turmeric
Directions:
Take the big bowl and combine the pumpkin puree, almond flour, ground nutmeg, salt, and turmeric.
Mix the mixture with the help of the fork.
Then add coconut flour.
Mix it up again. The pumpkin mixture should be non-sticky.
Separate the pumpkin dough into 5 parts and form 5 tots.
Preheat the air fryer to 360 F.
Spray the air fryer with the olive oil inside and cook the pumpkin tots for 10 minutes.
When the dish is cooked - chill it.
Taste it and enjoy!
Nutrition: calories 82, fat 4.6, fiber 4.5, carbs 9.3, protein 2.6
Bacon Shrimps
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
8 oz. shrimp
5 oz. bacon, sliced
1 teaspoon fresh lemon juice
¼ teaspoon salt
¼ teaspoon turmeric
½ tablespoon canola oil
½ teaspoon dried rosemary
Directions:
Peel the shrimps and sprinkle them with the fresh lemon juice and salt.
Mix the seafood with the help of the hands.
Then sprinkle the shrimps with the turmeric and dried rosemary.
Wrap the shrimps in the sliced bacon.
Secure the shrimps with the toothpicks.
Preheat the air fryer to 360 F.
Spray the air fryer with the canola oil inside.
Put the shrimps in the air fryer and cook them for 5 minutes from the each side.
After this, let the shrimps chill little.
Enjoy!
Nutrition: calories 276, fat 17.6, fiber 0.1, carbs 1.6, protein 26.1
Onion Squares
Prep time: 15 minutes
Cooking time: 8 minutes
Servings: 8
Ingredients:
2 white onions
1 cup almond flour
1 teaspoon baking powder
¼ tablespoon salt
1 cup heavy cream
1 teaspoon paprika
1 teaspoon sesame oil
Directions:
Peel the white onions and cut them into the medium squares.
Then combine the almond flour, baking powder, salt, and paprika in the big bowl.
Stir the dried mixture with the help of the fork.
Then put the onion squares in the heavy cream and coat them well.
After this, sprinkle the onion squares with the dried spice mixture from the each side.
Sprinkle the onion squares with the sesame oil.
Preheat the air fryer to 360 F.
Put the onion squares in the air fryer and cook for 8 minutes.
When the snack is cooked – serve it.
Enjoy!
Nutrition: calories 89, fat 7.9, fiber 1.1, carbs 4.2, protein 1.4
Parmesan Green Beans
Prep time: 12 minutes
Cooking time: 5 minutes
Servings: 7
Ingredients:
14 oz. green beans
5 oz. Parmesan, shredded
1 egg
2 tablespoon coconut fl
akes
1 teaspoon dried oregano
½ teaspoon ground paprika
1 teaspoon butter
Directions:
Wash the green beans.
Beat the egg in the bowl and whisk it.
Preheat the air fryer to 400 F.
Place the green beans in the whisked egg.
After this, sprinkle the green beans with the coconut flakes, dried oregano, and ground paprika.
Then add the shredded cheese and stir it carefully.
Put the butter in the air fryer basket and melt it.
Then add the green beans.
Cook the dish for 5 minutes.
The surface of the green beans can be a little bit crunchy.
Stir the green beans and separate it into 7 servings.
Enjoy!
Nutrition: calories 103, fat 6.1, fiber 2.2, carbs 5.3, protein 8.4
Fish Fries
Prep time: 10 minutes
Cooking time: 6 minutes
Servings: 6
Ingredients:
1-pound cod fillet
2 large eggs
1 tablespoon coconut oil
½ teaspoon salt
1 teaspoon ground black pepper