[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy
Page 16
1 teaspoon turmeric
1 teaspoon paprika
Directions:
Cut the cod fillet into 6 parts (fries size).
Beat the egg in the bowl and whisk it.
Add the salt, ground black pepper, turmeric, and paprika.
Stir it.
Then dip the cod fillets in the egg mixture.
Preheat the air fryer to 360 F.
Spray the cod fillets with the coconut oil and put them in the air fryer rack.
Cook the dish for 6 minutes.
Stir the cod fries after 4 minutes of cooking.
Remove the cooked fish fries from the air fryer.
Serve the dish with the keto sauce.
Enjoy!
Nutrition: calories 107, fat 4.7, fiber 0.3, carbs 0.8, protein 15.7
Wrapped Brussel Sprouts
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 6
Ingredients:
6 oz. bacon, sliced
16 oz. Brussel sprouts
½ teaspoon salt
2 teaspoon coconut flakes
¼ teaspoon ground red pepper
1 teaspoon apple cider vinegar
1 tablespoon olive oil
Directions:
Wash Brussel sprouts.
Sprinkle the sliced bacon with the salt, coconut flakes, and ground red pepper.
Sprinkle Brussel sprouts with the apple cider vinegar and olive oil.
Then wrap Brussel sprouts in the sliced bacon. Secure Brussel sprouts with the toothpicks if desired.
Preheat the air fryer to 365 F.
Put wrapped Brussel sprouts in the air fryer and cook for 12 minutes.
When the dish is cooked – the bacon should be a little bit crunchy.
Enjoy!
Nutrition: calories 208, fat 14.6, fiber 2.9, carbs 7.4, protein 13.1
Desserts
Peanut Butter Cookies
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 8
Ingredients:
4 tablespoon Erythritol
8 tablespoon peanut butter
1 egg
¼ teaspoon salt
Directions:
Take the big bowl and put Erythritol there.
Add peanut butter and salt.
After this, crack the egg into the bowl with the peanut butter mixture.
Mix up the dough until it is smooth and homogenous.
After this, roll the dough with the help of the rolling pin.
Make the rounds with the help of the cutter.
Then make the cross with the help of the fork in every cookie.
Preheat an air fryer to 360 F.
Put the cookies in the air fryer basket.
Cook the cookies for 10 minutes.
When the cookies are cooked – let them chill well.
Serve the cookies immediately or keep them in the closed glass jar.
Enjoy!
Nutrition: calories 102, fat 8.6, fiber 1, carbs 10.7, protein 4.7
Chia Seeds Crackers
Prep time: 15 minutes
Cooking time: 4 minutes
Servings: 8
Ingredients:
5 tablespoon chia seeds
2 oz. Cheddar cheese, shredded
½ cup water
1 oz. psyllium husk powder
1 teaspoon olive oil
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon dried rosemary
½ teaspoon ground ginger
Directions:
Combine the chia seeds with water, husk powder, and onion powder.
Add paprika, dried rosemary, and ground ginger.
Shred Cheddar cheese and add it to the chia seed mixture.
Mix the mixture and make the smooth dough. The dough should be very elastic.
Then roll the dough and make the medium crackers with the help of the cutter. The crackers should be thin.
Preheat the air fryer to 360 F.
Put the chia seeds crackers in the air fryer tray.
Cook the crackers for 4 minutes.
Then chill the crackers and serve.
Taste the crackers!
Nutrition: calories 109, fat 6.8, fiber 7.2, carbs 9, protein 3.9
Flax Seed Crackers
Prep time: 20 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
1 egg
8 tablespoon coconut flour
1 tablespoon coconut flakes
½ teaspoon baking soda
1 teaspoon apple cider vinegar
2 tablespoon swerve
3 oz. hot water
5 tablespoon flax seeds
¼ teaspoon salt
1 teaspoon ground cinnamon
1 tablespoon olive oil
Directions:
Put the flax seeds in the blender and blend them to get the texture of the dough flour.
Then combine the flax seeds with the coconut flour, coconut flakes, salt, and ground cinnamon.
Combine the baking soda and apple cider vinegar in the spoon and stir it.
Add the baking soda mixture in the flax seed mixture.
Stir it carefully.
Add hot water and olive oil.
Whisk it gently and add swerve.
Then crack the egg into the bowl and stir it until the mixture starts to be a little bit homogenous.
After this, knead the cracker dough with the help of the fingertips.
Add more almond flour if the dough sticks to hands.
Then roll the cracker dough with the help of the rolling pin.
Cut the dough into the medium crackers.
Preheat the air fryer to 365 F.
Put the crackers in the air fryer basket and cook for 5 minutes.
Shake the crackers during the cooking to protect them from overcooking.
Let the cooked crackers chill well.
Serve!
Nutrition: calories 105, fat 6.2, fiber 5.9, carbs 8.8, protein 3.4
Sweet Fat Bombs
Prep time: 25 minutes
Cooking time: 7 minutes
Servings: 12
Ingredients:
5 tablespoon swerve
6 tablespoon peanut butter
½ teaspoon vanilla extract
¼ teaspoon salt
6 tablespoon Erythritol
1 teaspoon stevia extract
8 tablespoon fresh lemon juice
3 eggs
1 teaspoon lime zest
2 tablespoon coconut oil
Directions:
Melt the peanut butter and combine it with the swerve.
Then add vanilla extract, salt, and Erythritol.
Whisk the mixture.
Take the truffle forms and place the peanut butter mixture there.
Freeze the peanut mixture.
Preheat the air fryer to 350 F.
Combine the stevia extract, fresh lemon juice, lime zest, and coconut oil in the bowl.
Whisk it well.
After this, pour the fresh lemon mixture in the air fryer basket and cook it for 5 minutes.
Stir it every 2 minutes.
After this, crack the eggs in the lemon mixture and mix it up with the help of the hand mixer.
When the curd mixture is smooth – cook it at 365 F for 2 minutes more.
Then remove the cooked curd mixture and chill it well.
Place the cooked curd mixture in the pastry bag.
Remove the truffle from the freezer.
Fill the truffles with the curd mixture and keep the bomb in the cold place.
Enjoy!
Nutrition: calories 231, fat 24.3, fiber 0.5, carbs 10.3, protein 3.5
Poppy Seeds Balls
Prep time: 20 minutes
Cooking time: 8 minutes
Servings: 11
Ingredients:
½ cup heavy cream
1
cup coconut flour
¼ teaspoon salt
½ teaspoon ground cinnamon
4 tablespoon poppy seeds
¼ teaspoon ground ginger
1 teaspoon butter
½ teaspoon baking powder
½ teaspoon apple cider vinegar
3 tablespoon stevia extract
Directions:
Mix the coconut flour, salt, ground cinnamon, poppy seeds, ground ginger, and baking powder together in the bowl.
Melt the butter gently and add in the dried mixture.
After this, add apple cider vinegar and stevia extract.
Add the heavy cream and knead the soft but elastic dough.
Make the log from the prepared dough and cut it into 11 balls.
Then preheat the air fryer to 365 F.
Put the poppy seeds balls in the air fryer basket.
Cook the balls for 3 minutes.
After this, shake them little and cook for 5 minutes more.
Check if the balls are cooked with the help of the toothpick.
The time of cooking of the balls can be changed with the size of the poppy balls.
Chill the poppy balls and keep them in the paper bag or cover them with the towel.
Enjoy!
Nutrition: calories 83, fat 4.9, fiber 4.8, carbs 8.4, protein 2.1
Keto Cheesecake
Prep time: 25 minutes
Cooking time: 16
Servings: 6
Ingredients:
6 tablespoon butter, soft
½ cup almonds, sliced
1 tablespoon stevia extract
½ teaspoon vanilla extract
1 cup cream cheese
2 tablespoon swerve
2 eggs
¼ teaspoon ground cinnamon
1 teaspoon lemon zest
Directions:
Combine the sliced almonds with butter, stevia extract, and vanilla extract.
Mix the mixture up – the cheesecake crust is cooked.
Cover the air fryer tray with the parchment.
Spread the air fryer tray with the cheesecake almond crust well.
Then combine swerve, ground cinnamon, lemon zest, and cream cheese.
Crack the eggs and mix the mixture with the hand mixer.
When the mass is soft and fluffy – it is cooked.
Pour the cream cheese mixture over the almond crust.
Preheat the air fryer to 310 F.
Cook the cheesecake for 16 minutes.
When the cheesecake is cooked – chill it for at least 2 hours.
Then cut the cheesecake into pieces.
Enjoy!
Nutrition: calories 307, fat 30.4, fiber 1.1, carbs 3.7, protein 6.6
Coconut Cookies
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 20
Ingredients:
1/3 cup coconut flour
1 tablespoon coconut flakes
3 tablespoon coconut milk
3 tablespoon butter
¼ teaspoon salt
2 eggs
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
2 teaspoon stevia extract
½ teaspoon vanilla extract
Directions:
Sift the coconut flour and put it in the bowl.
Add coconut flakes, salt, ground ginger, ground cinnamon, and vanilla extract.
After this, add stevia extract.
Crack the eggs into the separate bowl and whisk them with the help of the hand whisker.
Then pour the whisked egg mixture in the coconut flour.
Add butter and coconut milk.
Mix it up with the help of the fork.
When the cookie’s dough is ready – make the medium balls from it.
Flatten it gently.
Preheat the air fryer to 365 F.
Cover the air fryer tray with the parchment and place the coconut flatten balls there.
Cook the cookies for 10 minutes.
When the cookies are cooked – they will have light brown edges.
Chill the cookies and serve!
Nutrition: calories 36, fat 3, fiber 0.9, carbs 1.6, protein 0.9
Pecan Bars
Prep time: 18 minutes
Cooking time: 23 minutes
Servings: 8
Ingredients:
1 cup almond flour
¼ cup hot water
¼ teaspoon salt
3 tablespoon stevia extract
1 teaspoon vanilla extract
2 tablespoon butter
4 tablespoon pecans, crushed
½ teaspoon baking powder
½ teaspoon apple cider vinegar
½ teaspoon sesame oil
Directions:
Preheat the butter until it is soft but not liquid.
After this, combine the soft butter and almond flour.
Then add salt, stevia extract, vanilla extract, water, baking powder, and apple cider vinegar.
Sprinkle the almond flour mixture with sesame oil and knead the homogenous dough.
Then add the crushed pecans and knead the dough for 2 minutes more.
Preheat the air fryer to 350 F.
Cover the air fryer tray with the parchment and place the almond flour dough there.
Flatten it to make the flat surface.
Cover it with the parchment and cook for 20 minutes.
After this, remove the covering and cook the dish for 3 minutes more.
When the time is over – chill the pecan dish and cut it into 8 bars.
Serve it!
Nutrition: calories 157, fat 14.3, fiber 2.2, carbs 4.1, protein 3.7
Macadamia Nuts Brownies
Prep time: 15 minutes
Cooking time: 25 minutes
Servings: 12
Ingredients:
2 eggs
1/3 cup macadamia nuts, crushed
3 tablespoon butter, melted
1 cup coconut flour
½ teaspoon baking powder
1 teaspoon fresh lemon juice
4 oz. dark chocolate, melted
3 tablespoon swerve
Directions:
Beat the eggs in the mixer bowl and mix them.
Add melted butter and keep mixing the mixture for 2 minutes more.
After this, add coconut flour, baking powder, fresh lemon juice, melted dark chocolate, and swerve.
Mix it up with the help of the silicon spatula.
After this, add the crushed macadamia nuts and stir it carefully.
Then preheat the air fryer to 355 F.
Pour the brownie dough in the air fryer basket tray and cook it for 25 minutes.
Cooked brownies should be soft but well cooked.
Slice the brownies into 12 pieces.
Enjoy!
Nutrition: calories 155, fat 10.2, fiber 4.6, carbs 13.5, protein 3.3
Coconut-Sunflower Bars
Prep time: 15 minutes
Cooking time: 16 minutes
Servings: 8
Ingredients:
2 tablespoon sunflower seeds
1 tablespoon coconut flakes
½ cup almond flour
2 tablespoon coconut milk
2 tablespoon butter
¼ teaspoon salt
2 tablespoon stevia extract
1 egg
Directions:
Crush the sunflower seeds and combine them with the coconut flakes.
Then add the almond flour and salt.
Stir the dried ingredients carefully.
Beat the egg in the mixture.
After this, add the coconut milk, butter, and stevia extract.
Mix it up with the help of the spatula or use the hand mixer.
Preheat the air fryer to 355 F.
Pour the coconut mixture into the air fryer tray and cook it for 16 minutes.
If the mixture is too thick – increase the time of cooking for 2-3 minutes more.
T
hen chill the cooked mixture well.
Cut it into 8 small bars.
Enjoy!
Nutrition: calories 90, fat 8.2, fiber 1, carbs 2, protein 2.5
Green Avocado Pudding
Prep time: 10 minutes
Cooking time: 3minutes
Servings: 3
Ingredients:
1 tablespoon cocoa powder
1 avocado, pitted
3 teaspoon stevia extract
¼ teaspoon vanilla extract
¼ teaspoon salt
5 tablespoon almond milk
Directions:
Preheat the air fryer to 360 F.
Peel the avocado and mash it with the help of the fork.
Then combine it with the stevia extract, vanilla extract, salt, and almond milk.
Then add the cocoa powder.
Mix the mixture well with the help of the hand mixer.
Then pour the pudding mixture into the air fryer basket.
Cook it for 3 minutes.
When the pudding is cooked – let it chill well.
Serve it.
Nutrition: calories 199, fat 19.3, fiber 5.6, carbs 8.2, protein 2.2
Tender Sunflower Cookies
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 8
Ingredients:
5 oz. sunflower seed butter
½ teaspoon salt
1 tablespoon stevia extract
6 tablespoon coconut flour