Healthy Air Fryer Recipes from a Dietician’s Plate

Introducing Jade: a business owner, devoted dietician, and the loving mother of three energetic, perpetually hungry children. Transitioning into motherhood, Jade's focus shifted and her passion for making healthy meals, while ensuring mealtime is simple and feeds everyone’s tastes, sparked. She passionately advocates for a simple, practical, and family-friendly approach every time. Jade swears by the Instant Vortex ClearCook air fryer, a kitchen companion she hails as a game-changer. We couldn’t wait to get to know more about her favourite dishes and recipes, and what better way than with a Q&A!
 
Q: Who do you cook for at home? Are there many different tastes?
Jade: I cook for my family, my 3 children (ages 8, 6 and 3 years), my husband and myself.  We LOVE entertaining, so often there are a few more places set at our table.
 
Q: What family meals are the ones that everyone enjoys most?
Jade: With the ages of my kids, the meals that are the biggest hits are the ones that are served harvest table style and that they can ideally eat with their hands; think build a burger, make your own wrap, Mexican mince tacos.
 
Q: When did you start using an air fryer to help cook meals and was there a reason?
Jade: The moment air-fryers came out!  I’m not sure how long ago that even is now!  There are SO many reasons I adore my air-fryer. Yes, of course it is a healthier style of cooking, but as a mom, I would say the real draw card is the fact that I can have supper ready in a flash AND I can pop the food in and get on with my life (bathing kids, homework etc).
 
Q: Do you think an air fryer makes cooking healthier?
Jade: Absolutely, you are able to get the same crisp texture or golden colour on your food without the amount of oil or fat typically needed in many other cooking methods.
 
Q: What impresses you the most about the Instant Vortex ClearCook air fryer?
Jade: I love having the little window to peek into and check up on how my food is looking.  I also adore the touch screen & dial, it’s just so easy to use – to be honest, I haven’t even opened my instruction manual on it!
 
Q: What are your top 3 air fryer recipes?
Jade:
Lemony Chicken
 
Roasted Chickpeas:
 1 tin chickpeas, rinsed & drained, toss them with 2 teaspoons of olive oil & spices of choice – you can get creative here. Think rosemary, salt and lemon zest, or cumin, salt and chilli.  Place the spiced chickpeas into your air-fry for 10 – 12 minutes at 200°C (giving your air-fryer basket a shake every few minutes), or until crisp and crunchy.  These are delicious as a snack or as a topping to soups or salads.
 
Vegetables: as a dietitian I am always trying to get people to eat more vegetables. I think what holds us back from making more veg is lack of ideas and time.  With your air-fryer taking care of the time factor, here are some great ideas:
 
●      Garlic mushrooms: top large brown or steak mushrooms with 1 tsp. cream cheese, ¼ tsp. crushed garlic, some fresh/dried thyme & a sprinkle of salt.  Pop them into the air-fryer for 10 – 12 minutes at 200°C and you have a delicious mushroom side.

●      Tomato Jam: Place two punnets of rosa tomatoes into an oven-safe container (that fits into your air-fryer), add 1 Tbsp. Olive oil, 2 cloves of crushed garlic, a pinch of salt, a crunch of pepper and then zest of a lemon (I use a potato peeler to get long strips of zest). Place into your air-fryer for 20 - 25 minutes at 200°C.  This “tomato jam” is delicious on a cracker with cottage cheese, on top of your egg breakfast, or as a topping for your grilled chicken or fish for supper.

●      Zucchini parmesan chips: slice a punnet of zucchini/baby marrows in half, quarters, and then eighths lengthways.  Rub them with 2 teaspoons of olive oil, a pinch of salt & a grind of pepper, then place them into the air-fryer for 12 – 15 minutes at 200°C, or until golden brown.  Place your zucchini chips onto a serving plate, then finish off with a sprinkle of parmesan cheese (1 Tbsp.) and some zest of a lemon (use a fine grater here).

If you’re looking for more inspiration for eating healthy, you can follow Jade on Instagram here. Take a look at our range of Instant Vortex air fryers so that you can get cooking with your next healthy (and delicious) meal in no time!