Live Healthy Live Well

A few months ago, I was treated to dinner at a former neighbor’s house. The host served sweet potato fries – one of my favorite sides! These fries were extra special, though, because they were prepared in an air fryer, without any added fat. Air fryers work by circulating hot air around food using a fan that cooks the food and produces a crispy outer layer while keeping the inside moist. They can be used to create foods like French fries, falafel and crispy chicken without the extra fat and calories that come from frying in oil. Air fryers do not replicate the flavor or texture of traditional deep fried foods, but if crispiness without excess calories is what you’re going for, they provide a way to “fry” small batches of food without the hassle or danger of deep-frying in large amounts of oil.

A simple online keyword search will yield dozens of air fryer recipes and suggestions. When preparing to experiment with an air fryer, though, keep in mind that a crispy texture without added fat doesn’t necessary equate to healthy! To be sure, air-fried dishes are typically more healthful than their fried counterparts. But, dessert-like dishes made in an air fryer will still be high in sugar and low in nutrients and should be viewed as occasional treats, just like other types of dessert. For foolproof meal planning, use MyPlate and aim to include fruits, vegetables, whole grains, lean proteins and low-fat dairy in your snacks and meals.

If you don’t yet have an air fryer and are not ready to purchase one, know that alternative versions of some traditional fried foods can be prepared in an oven. For example, there are many recipes available for oven-baked crispy chicken, such as this tasty recipe for baked, flaked chicken.

If you think you are ready to try out an air fryer, there are many makes and models of air fryers available for purchase. They can be found at most home and kitchen stores, ranging in cost from $40-$100 for simple, compact models to $250-$400 for larger, multifunctional models. Most air fryers need to be pre-heated for three to five minutes before cooking, and cooking times and temperatures will vary based on recipes created specifically for your fryer. If you want to try to adapt a deep-fryer recipe for air fryer cooking, a good rule of thumb is to decrease the temperature by 25 degrees Fahrenheit and use a food thermometer to check for doneness five to ten minutes earlier than the recipe recommends.

Cleaning instructions may also vary from one fryer to another, but in general, you will want to clean the interior basket with hot, soapy water and a brush or sponge after each use. A moist kitchen towel can be used on the exterior of the fryer, and a hard-bristled brush can be used to remove any food particles from the cooled heating element.

Have you ever used an air fryer? If so, share your experience by leaving a comment in the box below!

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County, lobb.3@osu.edu

Reviewed by: Pat Brinkman, Family and Consumer Sciences Educator, Ohio State University Extension Fayette County, brinkman.93@osu.edu

Sources:

Cooper, E. (2018). Air Fryer: A Healthier Alternative to Oil-Filled Frying. Food and Nutrition Magazine, Academy of Nutrition and Dietetics. https://foodandnutrition.org/from-the-magazine/air-fryer-healthier-alternative-oil-filled-frying/

Steed, M. (2017). Air Fryers. Iowa State University Extension and Outreach. https://blogs.extension.iastate.edu/answerline/2017/09/07/air-fryers/

USDA (2013). Deep Fat Frying and Food Safety.  https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/deep-fat-frying-and-food-safety/ct_index