Written by Graduate Coordinated Dietetics Student Dana Della-Giustina
You have likely seen or heard about air fryers! While often marketed as a “must have” kitchen appliance for healthier eating, many wonder if they truly live up to the hype. The short answer is, yes! Air fryers are a remarkably versatile tool that can deliver a crispy and crunchy texture to foods using a fraction of the oil, providing a heart healthy alternative to traditional frying.
The Science of the Crunch
An air fryer is essentially a powerful, compact convection oven. It works by circulating hot air at a high speed around your food. This process is known as the Maillard reaction. It creates a browned, crispy exterior on the food, similar to frying, but uses up to 75 to 80% less oil. Making the switch from deep frying to air frying can help you reduce your intake of saturated fats and calories.
Making the Most of Your Air Fryer
Beyond just “frying,” this appliance is a champion of food prep. You can use it to roast vegetables in half the time it takes in a traditional oven, “hard boil” eggs without water, and reheat leftovers so they stay crunchy instead of turning soggy. For the best results, here are some tips:
Don’t Overcrowd. Give your food space so the air can hit every surface.
A Little Oil Goes a Long Way. A quick spritz of olive oil spray is all you need to create that golden glow.
Shake It Up. Always shake the basket halfway through to ensure food is evenly cooking.
Crispy Seasoned Chickpeas
This is a budget friendly recipe that replaces greasy potato chips with fiber and protein packed chickpeas (legumes!).
Ingredients
1 can (15 ounces) chickpeas, rinsed and patted dry
1 to 2 teaspoons olive oil
½ teaspoon garlic powder
½ teaspoon smoked paprika
pinch of salt
Instructions
Ensure chickpeas are very dry (This is the secret to the crunch!). In a bowl, toss chickpeas with oil and spices until coated. Place in the basket at 400°F for 12 to 15 minutes. Give the basket a good shake every 5 minutes. Let them cool slightly to reach maximum crispiness!
References
Air Fryer Cooking Healthline Article
United States Food and Drug Administration Acrylamide Questions and Answers
In the Kitchen with Matt, Cooking Chickpeas in the Airfryer Recipe