Air Fryer: Crispy Food, Healthy Option?

Air fryers are a popular kitchen appliance that promises to deliver crispy, fried food with minimal oil. They work by circulating hot air around food placed in a basket, cooking the outside first and creating a crispy brown coating. While they don't replicate the exact mouthfeel or look of deep-fried food, air fryers produce a similar crunch and are considered a healthier alternative.

Air fryers work like convection ovens

Air fryers typically feature a large fan located on top of the appliance, and cook from the top down. They rarely have any heating elements on the bottom, unless the air fryer also offers additional functionality, like true toasting or baking. The top-down cooking method makes the heat more concentrated and cooks food faster.

Convection ovens, on the other hand, use a built-in heating mechanism to blow hot air around via a fan that’s often located on the back or side of the oven. While this is more powerful than a traditional bake setting, air frying is designed to be even more powerful. Convection ovens are typically larger than air fryers and can cook more food at one time. They also have heating elements on the top and bottom, rather than just the top.

While both appliances use fans to circulate hot air, the way these appliances are designed and the way they cook food is ultimately different. Air fryers are great for achieving a crispy, fried texture without the need for a lot of oil, making them ideal for foods like French fries, chicken wings, and Brussels sprouts. Convection ovens, on the other hand, are better suited for roasting and baking larger quantities of food.

Air fryers require little to no oil

Air fryers are essentially amped-up countertop convection ovens. They work like a small convection oven, with an especially powerful fan that keeps the hot air moving constantly above, below, and around food that's sitting on a grate or rack rather than a flat surface. This ensures even heating and helps evaporate water off the surface of the food, which is critical for crispness.

While some recipes recommend adding a light coating of oil to the food, this is not necessary. Most air fryers call for only a teaspoon or two of oil. If too much or too little oil is added, you won't get an even crisp. However, a drizzle or a quick spritz of oil can help ensure good browning and even roasting.

Air fryers are a healthier alternative to deep frying as they require very little oil. Frozen French fries prepared in an air fryer contain between 4 and 6 grams of fat, compared to their deep-fried counterparts, which have 17 grams per serving.

Air fryers are healthier than deep frying

Air fryers are a healthier alternative to deep frying. They use a convection function, which allows hot air to surround the food and cook it evenly and quickly. This is achieved through an especially powerful fan that keeps the hot air moving constantly above, below, and around the food. This is similar to deep frying in that it creates a crispy texture, but without the excess oil.

Deep frying requires a few litres of oil, whereas air fryers require little to no added fat. This means that air frying significantly decreases the amount of oil absorbed into food. This is beneficial because less oil generally leads to fewer calories consumed, which can reduce the risk of weight gain and obesity.

The high levels of oil used in deep frying can also lead to increased concentrations of inflammatory compounds, which can be absorbed into the food. These inflammatory compounds can increase the risk of chronic diseases, including cardiovascular disease.

Air frying is also a healthier option when cooking starchy foods like potatoes. When air-fried, potatoes have higher levels of slowly digestible starch, which could have a slightly lower impact on blood sugar.

However, it is important to note that air frying may not be healthier than deep frying in all cases. For example, air frying fish has been shown to increase the levels of cholesterol oxidation products (COPs), which are linked to an increased risk of heart disease, cancer, and other medical conditions.

Overall, air fryers are a healthier alternative to deep frying in most cases, but it is still important to consume fried foods in moderation and to prioritise nutrient-dense foods.

Air fryers are convenient for frozen foods

Air fryers are incredibly convenient for cooking frozen foods. They can cook frozen foods to crispy perfection without the need for excessive oil, making them a healthier alternative to deep frying. Here are some reasons why air fryers are convenient for cooking frozen foods:

Quick and Easy

Air fryers are known for their convenience and ease of use. They have a short preheating time, and some foods don't require preheating at all, making them perfect for busy weeknights when time is of the essence. Air fryers also cook frozen foods more quickly than traditional ovens, so you can have a delicious, crispy meal ready in no time.

Healthy Alternative

Air fryers use hot air circulation to cook food, which means you can achieve that coveted crispy texture with far less oil. This makes air fryers a healthier option compared to traditional deep frying, as they significantly reduce the amount of fat and calories in your food. By cutting down on the oil, you can enjoy your favourite frozen snacks, like French fries and chicken tenders, without the guilt!

Easy Cleanup

Most air fryer baskets are designed with a non-stick coating, which makes cleanup a breeze. Compared to the mess of traditional frying, where you have to deal with greasy pots and pans, air fryers only require a quick wipe-down or a rinse in the sink. This makes air fryers a low-maintenance option for cooking frozen foods.

Variety of Frozen Foods

Air fryers are versatile and can cook a wide range of frozen foods. From frozen meat and snacks to appetizers and even desserts, the possibilities are endless. You can even cook frozen vegetables to crispy perfection without the need for added oil. Some popular frozen foods that can be cooked in an air fryer include chicken nuggets, tater tots, onion rings, mozzarella sticks, and even cookies!

Tips for Using an Air Fryer with Frozen Foods

To get the most out of your air fryer when cooking frozen foods, here are some additional tips:

• Preheat your air fryer for a few minutes before adding frozen foods to ensure even cooking and a crispy exterior.
• Avoid overcrowding the air fryer basket to allow proper air circulation. Cook in batches if necessary.
• Shake or flip your food halfway through the cooking process for uniform browning.
• A light spritz of cooking spray or a drizzle of oil can enhance the texture and flavour of your frozen food.
• Follow package instructions for temperature settings, but generally, a temperature of 350-400°F (175-200°C) works well for most frozen items.

Air fryers are good for making cookies

Air fryers are a great alternative to traditional frying methods, as they can create crispy, golden-brown food without the need for large amounts of oil. They work by circulating hot air around food that is sitting on a grate or rack, which ensures even heating and helps to evaporate water off the surface of the food—a critical factor in achieving crispness.

When baking cookies in an air fryer, it is recommended to prepare the dough and divide it into even amounts based on the yield of the recipe. The inner basket of the air fryer should be sprayed with non-stick cooking spray, and then the cookies should be baked and gently removed once finished. A basic chocolate chip cookie will bake at 350°F for five minutes. For other types of cookies, it is recommended to reduce the heat on the machine by about 25°F.

It is important to note that cookies with gooey toppings, such as jam or sprinkled sugar, may be more difficult to get right in an air fryer as the tops can burn before the rest of the cookie is done. It is also recommended to use a baking pan that fits your air fryer to avoid a mess, as the dough can drip through the basket. If you want to make more than a few cookies at a time, you will need to work in batches.

Frequently asked questions