SUPER HEALTHY VEGAN AIR FRYER COOKBOOK - Amazing, Quick, Easy & Affordable Weight Loss Recipes To Fry, Bake, Grill, and Roast (2021)
SUPER HEALTHY VEGAN AIR FRYER COOKBOOK - Amazing, Quick, Easy & Affordable Weight Loss Recipes To Fry, Bake, Grill, and Roast (2021)
SUPER HEALTHY VEGAN AIR FRYER COOKBOOK - Amazing, Quick, Easy & Affordable Weight Loss Recipes To Fry, Bake, Grill, and Roast (2021)
VEGAN
AIR FRYER
COOKBOOK
Amazing, Quick, Easy & Affordable Weight Loss
Recipes to Fry, Bake, Grill, and Roast
CHRIS JAPALINO
INTRODUCTION
Veganism is the act of abstaining from eating and use of animal products.it is
a philosophy that rejects the commodity status of animals. Vegan is those
who remove any animal-derived products including gelatin, honey, eggs, and
dairy from their meal. Diets DO NOT includes meat, poultry, fish, eggs, and
dairy products and foods that contain these products.
There are different types of veganism:
1. Ethical Vegans:
Ethical Vegans are people who have chosen a vegan lifestyle, as they are
strongly against animal-cruelty. This type of vegans doesn’t want their life to
involve exploiting animals in anyway. Ethical vegans believe that killing of
animal to eat is wrong therefore, the only way they can see to protect them is
by abstaining from all animal products.
2. Health Vegans:
This is the most common type of vegan. According to research, red meat
increases the risk of bowel cancer, heart disease, diabetes and cardiovascular
disease. They have already removed the entire dairy in their diets to protect
their body and health. So why not go vegan?
3. Environmental Vegans:
Environmental vegans admit that by adopting a vegan diet they are helping to
decrease greenhouse gas emissions, reduce their contribution to deforestation
and pollution by not supporting animal agriculture. They simply protect the
planet.
4. Religious Vegans:
Religious Vegans are mostly concern about not harming animals for spiritual
reasons. There are few religious vegans around the world. They chose a
vegan lifestyle due to their religious beliefs.
Types of Vegan Diets:
There are different types of vegan diets which includes the following
*Raw Vegan Diet
*Gluten-Free Vegan Diet
*Fruitarian Vegan Diet
*Whole-Food Vegan Diet
*Junk-Food Vegan Diet
*Raw Till 4 Vegan Diet
*Paleo Vegan Diet
*Freegan Diet
AIR FRYER
An air fryer is new kitchen appliances that are commonly used worldwide,
they are mini oven that can grill, roast, fry, and bake with less fat .the
surprising part is that it uses air as a conveyer for heat which makes it
healthier.it is very fast, quick and easy to use. Food from an air fryer is
always beautiful and palatable that you cannot resist.
BENEFITS OF COOKING WITH AIR FRYER
* Healthier and Low-fat meals:
The air fryer can be used without any oil at all or with just a little quantity of
fat. These make it healthy and impressive.
*Quicker meals:
Since the air fryer is smaller than the oven, it really saves time and makes
your meal available in short while.
*Easy to use:
Air fryers are very easy to use. Just select the temperature, cooking time, and
add food and shake a few times through cooking time.
*Easy to clean:
It is very easy to clean an air fryer; most of us don’t like the cleaning aspect
while cooking but trust me on this. You just have a pan and basket to clean.
*Versatility:
A lot can be done with an air fryer. Like grilling, baking, roasting, and frying.
AIR FRYER MAINTENANCE
1. Before cleaning the air fryer unplug it, allow the air fryer to be cool totally
before cleaning it.
2. Remove the plate, basket and all other removable accessories and wash
with a dishwasher or by hand, using warm water, soft sponge and soap.
3. In cleaning the inside, controls, and exterior of the unit of the air fryer, use
a damp sponge or cloth. Note: soap is not recommended
4. The heating element is cleaned depending on the instructions on the user
manual. Clean once in a while with a brush or a nonabrasive cloth.
5. Before reassembling, allow all parts to dry completely.
HEALTHY TIPS FOR AIR FRYER
Using any appliance can cause potential hazards, which can be dodged by
taking some safety precautions.
It can be highly effective in reducing the chances of unexpected incidents in
the future. As simple as they may sound; these safety precautions can be very
useful and also be used for almost all the appliances you use at home on a
regular basis.
1. Read the air fryer manual properly: Manual contains vital information
about the proper use of the appliance. The step by step instructions is seen in
the manual and also picture illustrations that help to easily operate the air
fryer.
2. Do not use the air fryer in a non-ventilated area, when using the air fryer
open the windows widely if necessary and do not place it close to the wall
and turn your vent hood on.
3. Do not put anything on top of the air fryer.
4. Power cord must be away from water and hot surfaces.
5. Always use a silicone glove to avoid burning yourself
6. Place the food evenly (Do not over-crowd) the air fryer basket
7. Preheat the air fryer before using it: when using the air fryer, you don’t
expect a miracle by just throwing the food in the air fryer. You should
preheat it for 10 minutes before putting the food inside so as to make a good
outcome.
8. Keep away from children and pets
9. Use a reasonable amount of oil: putting much oil than required level can be
dangerous; it can cause fire danger which is not good for your kitchen.
However, the air fryer has a crispness level without adding much oil.
10. Do not make attempt to repair it yourself.
CHAPTER ONE
BREAKFAST
Breakfast-style potatoes
Prep Time: 5 mins
Cook Time: 25 mins
Servings: 4
INGREDIENTS
2 medium sized Russet potatoes
Few spritzes oil spray
Pinch salt & pepper
1 small bell pepper or roughly 3/4 cup, chopped medium
1 small onion or roughly 3/4 cup, chopped medium
DIRECTIONS
*Put potatoes into the air fryer basket. Spray with oil spray, shake, spray
again, and add a pinch of salt.
*Air fry for 10 minutes at 380 degrees F. Shake ones during cooking time.
(you can stir, if the potatoes aren't moving around enough.)
*After ten minutes, add the bell pepper and onions. Spray with oil, and shake
basket. Air fry for 15 minutes at 380 degrees F.
*During the last 5 minutes of cooking, check the potatoes to make sure they
don’t get too brown. Depending on the size of the potatoes, you may need
less or slightly more time. If needed, add some more minutes to the cooking
time.
*Add salt to taste and serve.
Breakfast polenta
Prep Time: 5 mins
Cook Time: 30 mins
Servings: 4
INGREDIENTS
1 (16 ounce) package prepared polenta
Nonstick olive oil cooking spray
Salt and ground black pepper to taste
DIRECTIONS
*Preheat air fryer to 360 degrees F (175 degrees C).
*Slice polenta into long, thin slices.
*Spray the air fryer basket with cooking spray. Put 1/2 of the polenta fries in
the basket and spray the tops with cooking spray. Season with salt and
pepper.
*Cook in the air fryer for 10 minutes. Turn the fries and cook until crispy,
about 5 minutes more. Put the fries into a plate lined with paper towel. Do the
same with remaining half of fries.
Breakfast Sandwich
Prep Time: 10 mins
Cook Time: 10 mins
Servings: 4
INGREDIENTS
For the Tofu:
1 block extra firm tofu - pressed, sliced into 4 cutlets, cut into circles
¼ cup light soy sauce
1 teaspoon garlic powder
½ teaspoon turmeric
Dash of paprika
For the Breakfast Sandwich:
Vegan butter - optional
1 Haas avocado - sliced
4 slices your favorite vegan cheese
Sliced onion - optional
Sliced tomato - optional
DIRECTIONS
*Marinate the Tofu Overnight
*Toss the circle tofu together in a dish with the soy sauce, turmeric, garlic
powder, and paprika. Cover, and marinate for another 10 minutes.
*Put the marinated tofu into the air fryer. Cook at 400 F for 10 minutes.
Shaking after 5minutes
*Add and spread the English muffins with vegan butter. Place on the
avocado, vegan cheese, and any toppings of your choice.
*When the tofu is done, add it to the vegan breakfast sandwich, close it up,
and EAT!
Garlic Mushrooms
Prep Time: 10 mins
Cook Time: 15 mins
Servings: 4
INGREDIENTS
2 cups Button Mushrooms
1/3 cup Breadcrumbs (or Corn Flakes)
1/3 cup Soy Milk
1/4 cup Rice Flour
1/4 cup All-Purpose Flour
2 tablespoons Fresh Parsley
2-3 Garlic Cloves (minced)
DIRECTIONS
*In a blender, add plant based milk, flours, garlic, salt & pepper, and blend
until smooth.
*Transfer the batter into a large bowl, add the parsley and mix well.
*Add the mushrooms and coat well in the batter with a spatula.
*Coat each mushroom in bread crumbs and place them into the air fryer
basket, making sure not to overlap.
*Spray the mushrooms with some vegetable oil
*Air fry at 180°C (360°F) for 15 minutes. Shake halfway through then spray
with some extra oil and bake for the remaining 7-8 minutes.
*Serve the mushrooms with a pinch of sea salt and some fresh parsley and
pepper (optional).
Breakfast potatoes
Prep Time: 5 mins
Cook Time: 40 mins
Servings: 8
INGREDIENTS
1-14 oz. can black beans, drained
Lemon Miso Tahini Sauce, optional
3 lb. potatoes, diced
2 bell peppers, any color, diced
1 onion, diced
15 oz. mushrooms, diced
Spinach and avocado for serving, optional
DIRECTIONS
*Add potatoes to air fryer basket. Cook at 400 degrees F for 20 minutes,
shaking basket frequently.
*Add beans and vegetables and cook 11 - 15 more minutes until potatoes are
soft or crispy.
*Make the lemon miso tahini sauce by mixing the ingredients together in a
bowl. Add to a bowl with spinach. Top with sauce mixture and enjoy!
Vegan Cornbread
Prep Time: 5 mins
Cook Time: 11 mins
Servings: 18 muffins
INGREDIENTS
1 ¼ cup all-purpose flour
1 cup yellow corn meal
1 teaspoon salt
1 tablespoon baking powder
⅓ cup granulated sugar or maple syrup, coconut sugar
1 ¼ cup unsweetened almond milk
⅓ cup applesauce or oil
⅓ cup frozen corn kernels (optional)
DIRECTIONS
*Add all dry ingredients together in a medium bowl and mix.
*Add almond milk, applesauce/oil and frozen corn kernels to dry ingredients
and stir together until well combined.
*Fill each silicone muffin cups ⅔ full, then carefully place in air fryer basket.
*Bake in air fryer at 400 F for 11 minutes. Do in batches, if necessary.
Vegan Omelette
Prep time: 15 mins
Cooking Time: 16 mins
Servings: 2
INGREDIENTS
Half a block of organic tofu
¼ cup fava chickpea flour
¼ teaspoon salt
½ teaspoon turmeric
½ teaspoon cumin
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon basil
3 tablespoons nutritional yeast
1 tablespoon Braggs
1 tablespoon water
½ cup finely chopped veggies (spinach, dried mushrooms, kale, chard and
watermelon radish)
½ cup grated vegan cheese
DIRECTIONS
*Add all the ingredients, except the veggies and cheese in a food processor or
blender and blend.
*Transfer the batter to a bowl and use your hand to mix in the veggies and
cheese.
*Spray the air fryer basket with oil. (You can Skip this step if you want to
avoid oil.)
*Place parchment paper on your working surface. Use a cookie cutter of your
choice on top of the parchment paper.
*Pour 1⁄6 of the batter into the cookie cutter. Then remove the cookie cutter
and set on another part of the parchment paper.
*Repeat with the rest of the batter until you have 6 shapes.
*Place 3 or 4 omelettes into the bottom of the air fryer basket. Spray the tops
of omelettes with oil. (Skip if you avoid oil.)
*Cook at 370° for 5 minutes, turn, and cook for 4 more minutes. Repeat with
the remaining omelettes.
*Serve with sriracha mayo or breakfast sandwich.
Tofu Scramble
Prep Time: 4 mins
Cook Time: 30 mins
Servings: 3
INGREDIENTS
1 block tofu - chopped into 1 inch pieces
½ cup chopped onion
1 tablespoon olive oil
Cups broccoli florets
2 tablespoons soy sauce
½ teaspoon garlic powder
1 teaspoon turmeric
2 ½ cups chopped red potato - cut into 1 inch cubes
4½ teaspoon onion powder
DIRECTIONS
*Toss together the tofu, olive oil, soy sauce, garlic powder, turmeric, onion
powder, and onion in a medium bowl. Put aside to marinate.
* In another clean small bowl, toss the potatoes in the olive oil, and air fry at
380F for about 15 minutes, shaking 7 minutes into cooking.
*When it is time, shake again, then put the tofu, reserving the remaining
marinade. Allow the tofu and potatoes to cook at 380 for 15 minutes more.
*Meanwhile, toss the broccoli in the remaining marinade. When it is about 5
minutes to cooking time, add the broccoli to the air fryer and let it cook
together.
*When it’s done, serve and enjoy
Vegetable Noodles
Prep Time: 3 mins
Cook Time: 6 mins
Servings: 1
INGREDIENTS
2 spiralizable vegetables: Zucchini or sweet potatoes
DIRECTIONS
*Cut the sweet potatoes or zucchini using a spiral slicer into noodles.
*Put the noodles into the air fryer, set to 350 degrees F, and cook for 6
minutes, tossing every minute.
*Remove noodles when they are springy and still al dente.
*Toss with your favorite sauce.
CHAPTER TWO
MAIN DISH
Eggplant Parmesan
Prep Time: 10 mins
Cook Time: 20 mins
Servings: 6 slices
INGREDIENTS
1 large Eggplant stems removed and sliced
1/2 cup Flour
1/2 cup Almond Milk
1/2 cup Panko Bread Crumbs
2 tablespoon Vegan Grated Parmesan
Onion Powder to taste
Garlic Powder to taste
Salt & Pepper to taste
TO TOP THE EGGPLANT PARMESAN:
1 cup Marinara Sauce (more for serving)
1/2 cup Vegan Mozzarella Shreds
Vegan Grated Parmesan
FOR SERVING:
4 oz. Spaghetti or any pasta of your choosing, cooked al dente (about 2 oz.
per person)
Sprinkle Vegan Grated Parmesan
Parsley for garnish
DIRECTIONS
*Rinse, dry and remove stems of eggplant and slice.
*Mix the panko bread crumbs, vegan parmesan, salt, pepper, garlic and onion
powder in a bowl
*Dip the eggplant slices into flour, almond milk and finally, the panko bread
crumbs
*Spray lightly with oil and place into the air fryer basket. Set to 390 degrees
for 15 minutes, turning halfway through.
*Cook your pasta while the eggplant is cooking.
*Once it’s done and golden on the two sides, spoon on some of the marinara
and top with the two vegan cheeses. Cook just until the cheese start to melt.
*Enjoy the eggplant with pasta and extra sauce, garnish with fresh parsley
and sprinkle of vegan parmesan.
Orange Tofu
Prep Time: 4 mins
Cook Time: 15 mins
Servings: 2
INGREDIENTS
14 oz. block firm tofu, organic non-GMO
1 tablespoon tapioca
Sea salt to taste
Orange Glaze:
4 tablespoon orange juice
3 tablespoon apple cider vinegar
2 tablespoon almond butter, cashew or walnut
4 inch orange peel
2 tablespoon soy sauce
1 pinch red pepper flakes
DIRECTIONS
*Firstly, drain the tofu and wrap it in a tea towel to pat it dry.
*Put a heavy pan on top and set aside to press at room temperature for some
hours.
*Use hands to tear the tofu into irregular 1.5 inch pieces. Sprinkle with the
tapioca and a pinch of sea salt, toss to coat.
*Set the tofu in the air fryer tray without touching each other. Air fry at 400
degrees F for 14 minutes, tossing half way; don’t overcook the tofu. Remove
when the time is up.
Make the Orange Sauce:
*Mix together all the glaze ingredients until combined. Transfer to a skillet
and Cook on medium heat, until thick and sticky, about 2 minutes.
*Add the fried tofu to the orange sauce and toss to coat. Serve over noodles,
garnish with chives, scallions, sesame seeds.
Roasted Veggies
Prep: 20 mins
Cook: 10 mins
Servings: 4
INGREDIENTS
½ cup diced zucchini
½ cup diced summer squash
½ cup diced mushrooms
½ cup diced cauliflower
½ cup diced asparagus
½ cup diced sweet red pepper
2 teaspoons vegetable oil
¼ teaspoon salt
¼ teaspoon ground black pepper
1/4 teaspoon seasoning, or more to taste
DIRECTION
*Preheat air fryer to 370 degrees F.
*Put vegetables, oil, salt, pepper, and seasoning to a bowl. Toss to coat
*Arrange in the fryer basket.
*Cook for 10 minutes, stirring after 5-6 minutes.
Butternut Squash
Prep Time: 15min
Cook Time: 12min
Servings: 4
INGREDIENTS
2 cups peeled, small cubes butternut squash
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon dried thyme
1 tablespoon chopped fresh parsley
DIRECTIONS
*Preheat an air fryer to 400°F.
*Toss together squash, oil, salt, pepper, and thyme in a bowl until squash is
evenly coated.
*Transfer squash to air fryer basket and cook for 12 minutes.
*Garnish butternut squash with parsley and serving.
Oyster Mushroom
Prep Time: 5 mins
Cook Time: 20 mins
SERVINGS: 4
INGREDIENTS
*Rinse the mushroom and set aside.
*Make a slurry of buttermilk with rice flour and ½ tablespoon of salt
*Mix spices in the all-purpose flour and set aside
*Marinate oyster mushroom in buttermilk slurry for 30 minutes.
*Pre-heat Air fryer at 180 C or 350 F for 8 minutes.
*After marinating, remove each marinated mushroom and dip it in the
seasoned flour to coat. Lightly spray with oil and keep aside.
*Coat the air fryer basket and arrange the mushroom in one row. Air fry at
350 F for 15 minutes; Flip once in the middle.
*Now, increase the temperature to 390 F and Air fry for another 4 minutes
until golden.
*Remove and serve out.
Potato Chips
Prep Time: 25 mins
Cook Time: 30 mins
Servings: 4
INGREDIENTS
1 large or medium Russet potato, unpeeled, cut into 1/8 inch thick slices
1 tablespoon canola oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Canola oil
1 teaspoon chopped fresh rosemary
DIRECTIONS
*Soak potato slices for 20 minutes in a bowl of cold water. Drain potatoes
and use paper towels to pat dry.
*Clean or wipe bowl dry, then add oil, salt, and pepper. Put the potatoes and
toss to coat.
*Coat the air fryer basket with cooking spray. Put half of the potato in the
basket, and cook in 2 batches at 380°F until cooked through and crispy, about
25 to 30 minutes.
*Carefully remove chips from air fryer to plate using tongs.
*Sprinkle over rosemary and serve immediately.
Grilled Tomatoes
Prep Time: 1 min
Cook Time: 13 mins
Servings: 3
INGREDIENTS
3 Medium Beefcake Tomatoes
1 teaspoon Oregano
Salt & Pepper
DIRECTIONS
*Cut the tomatoes into equal half. Place the tomatoes on the air fryer grill pan
in the air fryer.
*Sprinkle with salt, pepper and oregano.
*Cook for 8 minutes at 360 F and then for a further 5 minutes at 320 F
*Serve.
Polenta Rounds
Prep: 10 Min
Cook: 35 Min
Servings: 4
INGREDIENTS
1-18 oz.
Ancient-harvest pre-cooked polenta roll
1 tablespoon olive oil, extra virgin
DIRECTIONS
*Open the Polenta Roll and cut into 1/2 inch thick slices. Rub the 2 sides of
the slices with oil.
*Spray the air fryer basket with oil. Heat the air fryer at 400'F for about 5
minutes.
*Put the Polenta slices into the preheated air fryer and cook for 25 minutes.
Turn and cook for 5-10 minutes more.
*Remove and Enjoy!
Sweet Potato Hash
Prep Time: 5 mins
Cook Time: 12 mins
Servings: 4
INGREDIENTS
4 cups Sweet Potato Cubes
2 t oil
Salt and pepper to season
DIRECTIONS
*Mix the sweet potato cubes and the oil in a small bowl. Season with salt and
pepper.
*Place the cubes in the air fryer at 400 degrees F for 12-14 minutes.
*At the 6 minutes, remove the basket and shake. Place the basket back into
air fryer and resume heating.
*ENJOY!
Kale Chips
Prep Time: 5 mins
Cook Time: 5 mins
Servings: 4
INGREDIENTS
1 bunch kale about 5 cups
1 tablespoon olive oil
¼ teaspoon salt
Flavorings Optional
DIRECTIONS
*Wash and dry kale, then cut the leaves away from the spine. Roughly tear
the leaves into small size pieces.
*Add and massage oil into the leaves, making sure each piece has a thin coat
of oil. Sprinkle with salt and toss.
*Put kale in a single layer in your air fryer basket, uncurling the leaves while
keeping them from overlapping (cook in batches).
*Air fry for 4 to 5 minutes at 375°F, shaking the pan once to allow them to
cook evenly.
Potato Skins
Prep time: 5 mins
Cook Time: 20 mins
Servings: 2
INGREDIENTS
2 medium russet potatoes
Olive oil cooking spray
4 tablespoons vegan shredded Cheddar-style cheese
4 tablespoons diced tomatoes
Green chile peppers
4 tablespoons prepared textured vegetable protein
DIRECTIONS
*Wash potatoes and puncture holes in the skin with a knife.
*Cook potatoes in the microwave for 5 minutes on both sides. Take it out
from the microwave and cut in half lengthwise. Using a spoon, scoop out the
flesh, leaving 1/3 inch of potato flesh in the shell.
*Preheat the air fryer to 350 degrees F. Spray the inside of the potato shells
with olive oil. Place potatoes in the air fryer basket, hollowed-out side up.
*Air fry for about 5 minutes, until edges start to crisp. Remove and fill each
potato skin with 1 tablespoon vegan cheese. Return back to the air fryer
basket and cook until cheese is melted, 5 to 7 minutes.
*Top potato skins with1 tablespoon textured vegetable protein and 1
tablespoon diced tomatoes.
Smoky Chickpeas
Prep Time: 5 mins
Cook Time: 18 mins
Servings: 3
INGREDIENTS
1 15 oz. can chickpeas, rinsed and drained
1 tablespoon sunflower oil (or preferred oil)
2 tablespoons lemon juice
¾ teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon granulated garlic
¼ teaspoon granulated onion
½ teaspoon sea salt
⅛ teaspoon cayenne pepper (optional)
DIRECTIONS
*Set Air Fryer to 390 ° F.
*Place the rinsed chickpeas in the air fryer basket and fry for 15 minutes until
dry. Shake basket once halfway through.
*While cooking, prepare the seasoning. Add the oil, lemon and all seasonings
in a medium bowl. Whisk to combine well.
*Put the fried chickpeas to the bowl of seasonings. Stir to mix well.
*Place the seasoned chickpeas back into the air fryer basket and set to 360 °
F. This time, fry for 2-3 minutes until desired crispiness is reached.
*Shake basket once. Watch carefully at this point to avoid burning.
*Taste for seasoning and add if needed.
Bow Tie Pasta Chips
Prep Time: 27 mins
Cook Time: 10 mins
Servings: 2
INGREDIENTS
2 cups of dry whole wheat bow tie pasta
1 tablespoon olive oil
1 tablespoon nutritional yeast
1 1/2 teaspoon Italian Seasoning Blend
1/2 teaspoon salt
DIRECTIONS
*Cook the pasta half the time written on the package. Drained the pasta and
toss with olive oil, nutritional yeast, Italian seasoning and salt.
*Put about half of the mixture in the air fryer basket.
*Cook on 380°F (200°C) for 5 minutes. Shake the basket and cook 4- 5
minutes more or until crunchy.
Baked Apple
Prep Time: 11 mins
Cook Time: 20 mins
Servings: 2
INGREDIENTS
1 medium apple
2 tablespoon raisins
¼ teaspoon nutmeg
¼ teaspoon cinnamon
1 ½ teaspoons light margarine, melted
2 tablespoon chopped walnuts
¼ cup water
DIRECTIONS
*Preheat air fryer to 350° F.
*Cut the apple in half around the middle and spoon out the flesh.
*Place the apple in frying pan.
*Combine margarine, cinnamon, nutmeg, walnuts and raisins in a small
bowl.
*Use spoon to add the mixture into the centers of the apple halves.
*Add water into the pan and Bake for 20 minutes.
CHAPTER FOUR
APPETIZERS
Stuffed Mushrooms with vegan Sour Cream
Prep Time: 30 mins
Cook Time: 15 mins
Servings: 24
24 mushrooms, caps and stems diced
½ orange bell pepper, diced
½ onion, diced
1 small carrot, diced
2 slices vegan bacon, diced (such as Lamyong*)
1 cup vegan shredded Cheddar cheese
½ cup vegan sour cream
1 ½ tablespoons vegan shredded Cheddar cheese, or to taste
DIRECTIONS
*Put the mushroom stems, orange bell pepper, onion, carrot, and vegan bacon
in a skillet on a medium heat.
*Cook and stir for 5 minutes, until softened. Stir in 1 cup vegan cheddar
cheese and vegan sour cream; cook until stuffing is well combined and vegan
cheese has melted, about 2 minutes.
*Preheat air fryer to 350 degrees F.
*Set mushroom caps on the baking tray. Put the stuffing in a heaped fashion
to each mushroom cap. Sprinkle 1 1/2 tablespoons vegan cheddar cheese on
top.
*Put the tray of mushrooms into the air fryer basket. Cook for about 8
minutes, until cheese melts.
*Remove after 8 minutes and enjoy
Tandoori Tofu
Prep Time: 30 mins
Cook Time: 15 mins
Servings: 4
INGREDIENTS
16 oz. medium firm tofu cut into cubes
1 tablespoon ginger garlic paste
½ teaspoon turmeric powder
3 tablespoon vegan yogurt
1 teaspoon paprika or Kashmiri chilli powder
1 teaspoon pepper powder
1 teaspoon garam masala powder
1 teaspoon cayenne or red chilli powder optional
1 teaspoon kasoori methi dried fenugreek leaves
1 teaspoon lemon juice
1 tablespoon olive oil
Salt to taste
Garnish:
Onion rings lime wedges and green chutney
DIRECCTIONS
*Cut tofu into desired shapes. Mix all the ingredients of the marinade
together to make a thick paste.
*Pour it over the sliced tofu. Make sure the tofu slices are covered with
marinade on both sides and let it sit for 15-30 minutes.
*Preheat Air fryer at 390 F for 4 minutes. Spray oil on the Air fryer basket
and on the marinated tofu.
*Air fry at 390 F for 8 minutes. Flip once half way. Your tandoori tofu is
ready.
*Garnish with onion rings, lime wedges and green chutney.
Vegan Jalapeno Poppers
Prep: 20 mins
Cook: 10 mins
Servings: 6
INGREDIENTS
6 jalapeno peppers, halved and seeded
7 ½ ounces vegan garden vegetable cream cheese
6 vegan bacon strips, halved lengthwise (such as Lamyong*)
DIERCTIONS
*Preheat air fryer to 380 degrees F.
*Fill each jalapeno half with vegan cream cheese and wrap with halved vegan
bacon strip. Use toothpicks to secure.
*Put jalapeno poppers inside the air fryer basket, working in batches to avoid
overcrowding.
*Cook until bacon is done to your liking, 10 to 12 minutes.
Corn Nuts
Prep Time: 10 mins
Cook Time: 25 mins
Additional: 8 hrs 40 mins
Servings: 8
INGREDIENTS
14 ounces giant white corn
3 tablespoons vegetable oil
1 ½ teaspoons salt
DIRECTIONS
*Put the corn in a clean large bowl, cover with water, and let sit for 8 hours to
overnight.
*Drain the corn and spread it in an even layer on a baking sheet. Pat dry with
paper towel and Air dry for 20 minutes
*Preheat air fryer to 400 degrees F.
*Put the corn in a clean large bowl. Add oil and salt. Stir until coated.
*Place corn in batches in the air fryer basket in an even layer. Cook for 10
minutes. Shake basket and cook for another 10 minutes.
*Shake basket and cook for 5 more minutes and transfer to a plate lined with
paper towel. Repeat with remaining corn. Let corn nuts cool, about 20
minutes.
Tostones
Prep Time: 15 mins
Cook Time: 15 mins
Servings: 4
INGREDIENT
2 green (unripe) plantains
Olive oil cooking spray
3 cups water, or as needed
Salt to taste
DIRECTIONS
*Preheat air fryer to 400 degrees F.
*Cut the tips off the plantain. Slice the skin vertically from end to end,
making sure not to cut through the plantain flesh.
*Cut the plantain with the peel, into 1-inch chunks. Peel the skin off each
chunk starting from the slit.
*Put the plantain chunks into the air fryer basket and spray them with olive
oil. Air fry for about 5 minutes.
*Meanwhile, prepare a bowl of salted water.
*Once its time, remove the plantain chunks from the air fryer with tongs.
Smash to about 1/2-inch thickness using a plantain smasher. Soak the
smashed tostones in a bowl of salted water while smashing the remaining
ones.
*Take out the tostones from the salted water and pat dry with a paper towel.
*Return tostones back to the air fryer, filling the basket with a single layer
each time. Spray the tostones tops with olive oil and season with salt
*Air fry for 5 minutes. Turn with tongs and spray the other side with olive
oil. Season with salt.
*Air fry until golden brown and crisp, 5 minutes more.
Roasted Salsa
Prep Time: 15 mins
Cook Time: 10 mins
Additional Time: 10 mins
Servings: 6
INGREDIENTS
4 Roma tomatoes, halved lengthwise
1 jalapeno pepper, halved and seeded
½ red onion, cut into 2 wedges
Cooking spray
4 cloves garlic, peeled
½ cup chopped cilantro
1 lime, juiced
Salt to taste
DIRECTIONS
*Preheat air fryer to 390 degrees F.
*Put the tomatoes and jalapeno skin-side down into the air fryer basket with
the red onion. Spray vegetables with cooking spray.
*Air fry vegetables for about 5 minutes. Open air fryer basket and add garlic
cloves. Spray lightly with cooking spray and air fry for another 5 minutes.
*Transfer vegetables to a clean cutting board and allow to cool for 10
minutes.
*Remove the tomatoes and jalapeno skin, if desired.
*Chop tomatoes, jalapeno, and onion into large chunks and put them into the
bowl of a food processor. Add lime juice, garlic, cilantro, and salt. Pulse until
vegetables are finely chopped; do not over-process.
*Serve at room temperature.
Onion Bhaji
Prep Time: 15 mins
Cook Time: 15 mins
Servings: 8
INGREDIENTS
1 small red onion, thinly sliced
1 small yellow onion, thinly sliced
1 tablespoon salt
1 jalapeno pepper, seeded and minced
1 clove garlic, minced
1 teaspoon coriander
1 teaspoon chili powder
1 teaspoon ground turmeric
½ teaspoon cumin
⅔ cup chickpea flour (besan)
4 tablespoons water, or as needed
Non-stick Cooking spray
DIRECTIONS
*Mix red onion, jalapeno, garlic, coriander, yellow onion, salt, chili powder,
turmeric, and cumin in a clean large bowl. Stir until well combined. Add
chickpea flour and water. Stir to combine into a thick batter. Add more water
if necessary. Set aside mixture for about 10 minutes.
*Preheat air fryer to 350 degrees F.
*Spray the air fryer basket with cooking spray. Spoon 2 tablespoons of batter
into the air fryer basket and flatten it. Repeat as many times as basket allows
without touching.
*Cook in the air fryer for 6 minutes. Spray the tops of each bhaji with
cooking spray.
*Flip and cook for another 6 minutes. Transfer to a paper towel-lined plate.
Repeat with remaining batter.
DESSERTS
&
SWEETS
Vegan Meatballs
Prep Time: 5 mins
Cook Time: 20 mins
Servings: 12
INGREDIENTS
2 plant-based patties (8 oz. total)
1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon garlic, minced
1/2 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon smoked paprika
1 teaspoon dried onion granules
Spray oil (optional)
DIRECTIONS
*Preheat the air fryer to 370° F.
*Put all the ingredients into a mixing bowl. Mix and Mash until well
combined. Roll into 12 equal-sized balls.
*Spray the bottom of the air fryer basket with oil, and then add the meatballs
to the air fryer basket.
*For the best result, do not let meatballs touch, you can "fry" in two batches
if needed. Air fry 4 to 5 minutes and enjoy
Roasted Pineapple
Prep Time: 5 mins
Cook Time: 15 mins
Servings: 2
INGREDIENTS
1 fresh pineapple
DIRECTIONS
*Preheat air fryer to 375 degrees F. Line the basket of air fryer with
parchment paper.
*Core pineapple using a pineapple corer and slice into rings.
*Place pineapple rings into the prepared air fryer basket.
*Air fry until slices start to roast about 10 minutes. Turn slices over and air
fry for an additional 3 to 5 minutes.
Sweet Oreos
Prep Time: 10 mins
Cook Time: 4 mins
Servings: 9
INGREDIENTS
9 Oreo cookies
1 crescent sheet roll
DIRECTIONS
*Preheat Air Fryer to 360F/182C.
*Open the crescent roll tube and spread out the dough in a full sheet on a
working surface.
*Line and cut out 9 equal squares.
*Place 1 Oreo Cookies in each square of dough and wrap them up.
*Put the dough wrapped cookies in fryer basket and cook 4 minutes. Turn
and toss half way through.
Best-Ever S'mores
Prep Time: 5 mins
Cook Time: 5 mins
Servings: 4
INGREDIENTS
4 whole graham crackers
2 marshmallows
4 pieces chocolate
DIRECTIONS
*Break all graham crackers into half to make 8 squares. Cut marshmallows in
half crosswise with a scissors.
*Put marshmallows cut side down on 4 graham squares. Place marshmallow
side up in air fryer basket and cook on 390 degrees F for 5 minutes, or until
golden.
*Take it out from air fryer and put a piece of chocolate and graham square on
top of each toasted marshmallow and serve.
CHAPTER SIX
Artichoke Hearts
Prep Time: 9 mins
Cook Time: 7 mins
Servings: 4
INGREDIENTS
1 can quartered artichoke hearts, drained
⅛ teaspoon garlic powder
¼ teaspoon salt
1 tablespoon olive oil
⅛ teaspoon ground black pepper
¼ teaspoon Italian seasoning
2 teaspoons grated vegan cheese
DIRECTIONS
*Preheat the air fryer to 400 F.
*Use a paper towel to Pat dry the artichoke hearts to remove excess moisture
and place in a bowl.
*Sprinkle with Italian seasoning, vegan cheese, pepper, salt, and garlic
powder. Drizzle with olive oil and toss.
*Put it in the air fryer basket and cook for 4 minutes. Shake the basket after 4
minutes and continue cooking for another 4 minutes until artichokes start to
brown and edges are crispy. Serve immediately.
Salad In a Glass
INGREDIENTS
1⁄2 Head romaine lettuce
1 Tomato
2 Celery ribs
1 Carrot, topped
1 Small red bell pepper
DIRECTIONS
*Juice all veggies together.
*Add salt and pepper to taste (optional)
Asparagus Juice
INGREDIENTS
6 fat organic spears of asparagus
DIRECTIONS
*Wash the asparagus very well.
*Remove white ends. Cut into pieces and put into juicer.
*Pour into glasses.
Pomegranate juice
INGREDIENTS
2 cups pomegranate seeds
1 cup still water
Pinch salt
2 teaspoons sugar optional
DIRECTIONS
*Put 2 cups of pomegranate seeds into the blender, pulse for about 10
seconds. Don’t pulse for too long.
*Sieve out the juice into a bowl. Using a spoon to press the seeds down so
that all the juice can come out
*Put 1 cup of water to the filtered juice.
*Add a pinch of salt and sugar. Mix and Serve chilled.
CHAPTER EIGHT
CONDIMENTS
&
SAUCE