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An Alternative To Frying

An Alternative To Frying

Although I love grilling, sometimes you cannot beat some fried food. Especially on a cheat day, which is something I observe when I’m particurarly following the slow carb diet. However, typically the amount of oil used in frying upsets my stomach – not to mention the health issues.

Recently I’ve started air frying after I purchased the Philips XL Airfryer. This has really revolutionized my cheat day cooking and ensures I do not fall off the wagon too much. I did a lot of research ahead of making the purchase and I collected a lot of answer that I thought might be useful to you so I’ve presented the case for air fryers below.

What is an Air Fryer?

Most people know that, whilst food cooked in a deep fat fryer can taste terrific, too much of it can be bad for you. The air fryer came onto the market in the noughties as an alternative way of giving food the look and taste of deep fried food, but without the associated health risks. Air fryers are certainly popular with the public who, since they were introduced, have bought about 8 million units.

 

What is the difference in the way air fryers work as opposed to deep fat fryers?

The clues are in the names. In a deep fat fryer food is cooked by immersing it in oil that has been heated to a high temperature; in an air fryer, whilst some foods require a tablespoon of oil to facilitate the cooking process, it is the circulation of extremely hot air (300-400 degrees Fahrenheit) and small droplets of oil in it that cooks and browns the food. This means that cooking in a deep fat fryer uses up to 50 times more oil.

Why is oil regarded as the enemy?

There are some good oils, certainly, such as olive oil, or rapeseed oil. However, for deep fat frying people tend to use vegetable oils that are hydrogenated, or partially hydrogenated. These contain trans fats which raise LDL cholesterol and which the medical world advises us to avoid due to their clear links to heart disease and strokes. A tablespoon of oil contains 120 calories and 10 grams of fat. When you think how much oil is needed for deep fat frying, even though not all the oil is absorbed by the food, you start to build up a picture of the benefits air frying can bring. In fact, many air fryer manufacturers claim you can reduce your calorie and fat consumption by between 50% and 75%, which is great news for anyone watching their waistline. A study published in the International Food Research Journal, which analysed potato strips cooked using both methods, supports the claim that air frying reduces the amount of oil and moisture absorbed during cooking and does not alter the chemical constituents of food to the extent deep fat frying does. It concludes therefore, that air frying is the healthier option.

Changes to the chemical composition of food

When carbohydrate rich foodstuffs are heated to a high temperature Acrylamide, recognised by the International Agency for Research in Cancer as a carcinogenic, is produced. Whilst more research needs to be done, early indications are that there is a link between dietary acrylamide and renal, endometrial and ovarian cancers, and that this is irrespective of the way food is cooked. Heating oil to a high temperature also stimulates the production of free radicals which also aren’t good for the body. One way to at least reduce the risk is to make sure the small amount of oil used in your air fryer doesn’t oxidise easily. It is also worth bearing in mind that heating food to a high temperature, by any method, can deplete the amounts of vitamins and minerals in the food. Sometimes it’s a tough choice, your children may not like vegetables cooked the traditional way but might love the crispiness that an air fryer can give them, even though the nutritional benefits may be less. Finally, if not monitored closely, an air fryer can burn and char food like traditional frying or grilling can and that too can be carcinogenic.

The verdict

If you just cant give up fries, fried chicken, empanadas and all the other food you cook in a deep fat fryer, convenience and speed of preparation are high on your list of priorities and you use your deep fat fryer a lot, then making a substantial investment in an air fryer is likely to be a better option for you that what you are currently doing, and those benefits will increase proportionately in relation to the extent to which you stop using deep frying. There is no debate around the fact that air fryers use significantly less oil and therefore both the amount of fat and number of calories consumed decreases, which is great news for the fights against type 2 diabetes and hypertension.

However, there is no escaping the fact that the sorts of food typically cooked in an air fryer are not the healthiest options. It might be air frying, but it’s still frying, and frying is associated with obesity. Nevertheless, the good news is that air frying is a healthier way to fry. In conclusion, take a good look at your diet, make sure you are getting plenty of nutritionally rich food, ditch your deep fat fryer, and if you really do crave that deep-fried taste, invest in an air fryer, but use it sparingly, for special occasions and treats.

Spicy Grilled Fish Recipe – The Delicious Meal You Should Try

Spicy Grilled Fish Recipe – The Delicious Meal You Should Try

Many people avoid preparing fish on the grill because it can quickly fall apart. In this case, you are required to have a bit of experience and to turn over the fish only when it has a nice crust. The taste of this meal will depend on the marinade and how well you prepare it. The fish needs to be crispy on the outside, but moist and soft on the inside. If you want to learn who to make the spicy grilled fish, then follow the steps below.

Prepare the marinade

For this you will need:

¼ cup of lemon juice
¼ cup of vegetable oil
Two tablespoons of soy sauce
Two tablespoons of fresh ginger
Three green onions, chopped, green and white parts
One tablespoon of paprika
½ tablespoon of cayenne pepper, you can add more or less, depending on the taste

You should combine all ingredients and let them sit for a couple of minutes. It will allow all flavors to adjust and mix. The longer the marinade sits, then better the taste will be.

Prepare the fish

The best choice would be to use 24 ounces of catfish and 24 ounces of other mild fish. Use a zipper bag, pour mixture inside, together with the fish and seal it.

You should leave it alone for at least an hour. Fish doesn’t take too much time to marinate, unlike other meat and the taste will be spectacular.

Prepare the grill

You should oil grill really well, to avoid fish sticking to a grill grate. Set the heat to medium-high and grills fish on each side for four minutes. Make sure not to flip fish too soon because it may fall apart. Every time you flip the fish, brush it with a marinade, it will provide additional flavor. The fish is completely cooked when it changes color.

Fish and lemon

Once it turns from translucent to opaque or has reached 150 degrees, your fish is ready for serving. You pay attention to cooking time because you want to avoid a dry fish.

Top Four Tips To Grill The Vegetables

Top Four Tips To Grill The Vegetables

Grilling vegetables shouldn’t be tough, right? They are very quick to cook and are delicious with just a hint of smoke. But, many people make mistakes when they fail to evaluate the cooking time, and vegetables lose crispiness, which should be the priority here. Fortunately, unlike with the meat, you can tell the veggies are done by just looking at them.

So, we are going to give you some tips how to make the juiciest, but at the same time the crispiest vegetables on the grill.

Use the oil

Veggies tend to dry out when they hit the grill, that’s why you need a bit of oil. Before you put them on frill, make sure to toss them with a light coating of oil. You can choose an oil based on your preference, but we would recommend the olive oil for this occasion.

roasted-garlic-grilled-vegetables

But, make sure to limit the amount of oil because you don’t want to add unnecessary calories. Also, too much oil can spoil the flavor of vegetables. At this stage, you should also add seasonings and oil will help them stick to the veggies.

Know how to prevent the burning

Some veggies need just a couple of minutes to cook, while others take longer. In this case, you need to know your vegetables and how much time they need to grill. For example, dense veggies, like potato need a bit more time to cook.

But, if you keep them too long at a high temperature, you will burn them outside and keep them raw on the inside. If you want to prevent the burning, you should place them on high heat, and then move them to colder parts of the grill to finish cooking.

Size matters

How you prepare the vegetables, will determine how they will be cooked. If you want them to cook more quickly, then you should cut them into small pieces and use a skewer to keep them on a grill. For example, onions and eggplants should be sliced roundly. In this case, you will get more surface area, and they will be crispier outside.

How To Make The Best-Grilled Chicken?

How To Make The Best-Grilled Chicken?

Grilled meat always had some particular flavor. Not only it’s healthy but also is very convenient to make. Americans have a long-lasting tradition that includes a grill. Depending on the type of meat you are making, for something it will take more time and for other things less. For example, if you are grilling vegetables, you will only need a couple of minutes.

grilled-boneless-skinless-chicken-breasts-horiz-a-1600

On the other hand, if you are cooking the meat, it depends on how well you prepare and marinate it. We are going to share with you one of the most popular recipes in the U.S., the grilled chicken.

Preheat the grill

Grill-ChickenIf you want to prepare a delicious meal, then you have to preheat the grill on high. Some people love medium rare meat, but it’s up to you and your preferences and how well you want a chicken to be gilled. Leave it to sit for five minutes and then use tongs to rub an oiled toilet paper to clean the grease and other residues. You don’t want to ruin the chicken just because you didn’t clean your gills, so don’t skip it because this is an important step.

Prepare the chicken

While the grill is heating, you should prepare the chicken. Use some olive oil and drizzle the meat. You should season the meat generously and adds some lemon juice. Depending what season your perfect, you can use them on the chicken, but the basis seasonings are salt and pepper. Use the tongs to place the chicken on the grill, covered on high and flip it after three minutes, keep cocking for three minutes more.

Reduce the heat

After you flipped the chicken for the second time, reduce the heat and place lemon cuts on the grill. You can put them directly on the meat, but some people don’t prefer that.

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Cover the grill and cook for three minutes more on low. Filip again a couple of times and once the meat is done, remove it from the heat. You should serve with the lemon on top, and sparked with a little bit of parsley.

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