Sweet Potatoes

 Air Fryer Sweet Potato Wedges

The low Sodium air fried sweet potato fries are a thick-cut wedge version that have a crispy edge and a creamy sweet taste inside, then add your favorite dipping sauce for a tasty snack or side dish.

Sweet potatoes are full of nutrients to support your digestive, eye and heart health, about half of the fiber in sweet potatoes is soluble fiber, which helps lower blood cholesterol levels, the key to our low sodium cooking. They’re both starchy vegetables that are a good source of carbohydrates and fiber.

Ingredients:

• 2 large sweet potatoes, peeled then cut into wedges
• 1 tbsp olive oil or avocado oil
• 1 tsp paprika
• 1/2 tsp ground cumin
• Ground Black pepper to taste ( see below for alternative seasonings)

Instructions:

1. Preheat the air fryer to 370°F (180°C).
2. Paper towel the sweet potatoes to remove excess water, then toss sweet potato wedges with olive oil, paprika, cumin, and black pepper in a mixing bowl
3. Arrange in the air fryer basket in a single layer.
4. Air fry for 14-18 minutes, depending on the size of the wedges, shaking the basket halfway through.

Herb and Spice ideas

1 tablespoon of Italian seasoning, 1 teaspoon black pepper

1 teaspoon paprika, 1 teaspoon garlic powder

2 teaspoon of chili powder, 1 teaspoon black pepper

1 teaspoon Cajun seasoning, 1 teaspoon black pepper

1 teaspoon red pepper flakes, 1 teaspoon black pepper

1 teaspoon Turmeric, 1 teaspoon cracked black pepper

Green Beans

 

Air Fryer Crispy Green Beans

A great way to add these to your diet you can try is Air frying your Green Beans, here are a couple of Dash Diet Green Bean recipes you can try with your air fryer. They are crispy on the outside and delicious and juicy on the inside.

Green beans are a great source of Vitamin A, C, K manganese and folate, they can reduce the risk of heart disease, inflammation and help aids digestion and control hunger.

Ingredients:

• 1 lbs. green beans, washed, trimmed and towel dried
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes (optional)
• Cracked Pepper to taste

Instructions:

1. Preheat the air fryer to 375°F (180°C) for 2 minutes
2. Toss green beans with olive oil, garlic powder, red pepper flakes, and salt.
3. Place in the air fryer basket.
4. Air fry for 10-12 minutes, shaking the basket halfway through.
   
   
   

Asian Air Fried Green Beans

Fresh green beans are tossed with olive oil, your favorite spice and a little pepper and then air fried to perfection. They are crispy on the outside and perfectly cooked, moist and tender inside. 

  For a little different taste try some minced garlic, sesame oil, tamari and rice vinegar to add a delightful flavor.

Prepare the beans: Trim both ends off the green beans and peel off any strings off the sides. You can do this by using the scissors or snap them by hand.

Prepare the marinade: In a bowl, whisk together sesame oil, minced garlic, red pepper flakes, tamari and rice vinegar with salt and pepper.

Season the beans: Add the trimmed green beans to a bowl. Pour over the prepared marinade. Use tongs to toss and coat the green beans entirely.

Pre Heat Air Fryer 375 ‘C for 2 minutes

 Place the coated green beans in the air fryer basket in a single layer.

Then cook Green Beans for 7-9 minutes  at 375’C shake half way through for even air frying.

Air Fryer Zucchini Recipes

 Dash Diet Zucchini Recipes

Zucchini Chips

Zucchini's are packed with so many important vitamins, minerals, and antioxidants. They are high in fiber and low in fat, sugar and have a low-calorie count. The fiber  plays an important role in digestion .

I recommend using a mandoline for slicing zucchinis to get an even size of slices and a more consistent shape of Dash Diet Zucchini Chips.

Ingredients:

• 2 medium zucchinis, sliced thinly about 1/8 inch thin.                                                                  (Then paper towel to pat away an excess moisture.)
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 egg, beaten

Instructions:

1. Preheat the air fryer to 375°F (190°C).
2. Combine breadcrumbs, Parmesan cheese, oregano, and garlic powder in a bowl.
3. Dip zucchini slices in the beaten egg, then coat with the breadcrumb mixture.
4. Arrange in the air fryer basket in a single layer, don’t overcrowd.
5. Air fry for 10-15 minutes, flipping halfway through, cook until golden brown, let them cool to crisp up.

Seasoning alternatives

Italian – Add a teaspoon of Italian seasoning and 1/4 teaspoon of garlic powder.

Spicy -If you like a little spice then try a teaspoon of Cajun seasoning or a very light dusting of cayenne

Ranch – You can toss the chips in a teaspoon of my ranch seasoning mix either before or after air frying.