Bonnie Matthews > Quotes

“Falafel Kebabs This recipe easily transforms into patties for making pita sandwiches. Cook them in the fry basket until golden brown, about 5 minutes per side. Serve the falafel with tzatziki sauce. MAKES ABOUT 12 FALAFEL Ingredients: 1 can (15 ounces) chickpeas, drained and rinsed 1 handful flat-leaf parsley, coarsely chopped ¼ small red onion, chopped ½ teaspoon garlic powder Pantry items: Kosher salt Freshly ground black pepper Olive oil 4 skewers (see Note) Multi-purpose skewer rack Directions: Preheat the fryer to 360°F for 5 minutes. In a food processor, pulse together the chickpeas, parsley, onion, garlic powder, a large pinch of salt, and a pinch of pepper. With the motor running, add olive oil, 1 tablespoon at a time (up to 4 tablespoons), until the mixture becomes the consistency of crunchy peanut butter. Spoon out about 2 tablespoons of the mixture and roll into a ball (wet your hands, if necessary, to prevent sticking). Set on a plate, and repeat until all the mixture has all been used. Thread 3 falafel on each skewer. Set the skewers on the rack (put 3 on the rack and 1 directly on the fry basket beneath, if your rack has space for only 3 skewers). Cook for 10 minutes. Rotate the skewers and cook until the falafel begin to brown, 5 minutes more.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods

“Black Bean and Sweet Potato Burgers This crowd-pleaser is sure to gain you some new fans. Double or triple the recipe and use in your weekly meal prep. (They freeze well, too! Fully thaw in the fridge then pop in the air fryer to cook.) Serve on whole wheat buns with lettuce, thick-cut tomato, and avocado. Top with a healthier Sriracha mayo using equal parts Greek yogurt and mayo, adding a little Sriracha to taste. MAKES 4 BURGERS Ingredients: 1 cup mashed cooked sweet potato 1 cup cooked brown rice ¾ cup rinsed-and-drained canned black beans (about ½ the can) 2 tablespoons taco seasoning Pantry items: Cooking spray Directions: Preheat the air fryer to 360°F for 5 minutes. In a medium bowl, mix together the sweet potato, rice, beans, and taco seasoning until well combined. Divide the mixture into 4 equal portions and form into patties, about 4 inches wide. Lightly coat with cooking spray and place 2 patties in the fry basket. Cook for 7 minutes. Flip and cook until firm to the touch and browned, 5–7 minutes more. Repeat for the remaining 2 patties.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods

“Garlic-Parmesan Chickpeas Snacking is life, and chickpeas are both healthy and packed with protein. As a bonus, you can reserve the liquid from their can, or “aquafaba,” for a vegan egg substitute (3 tablespoons per large egg and 2 tablespoons per large egg white). Or use it for Zucchini Soldiers (page 113) or “N’awlins” Tofu (page 47). MAKES 2 SERVINGS Ingredients: 1 can (15 ounces) chickpeas, drained, rinsed, and patted dry 1 tablespoon olive oil 1 tablespoon grated Parmesan cheese or vegan Parmesan sprinkle cheese 1 teaspoon garlic powder 1 teaspoon Italian seasoning Pantry items: Kosher salt Directions: Preheat the air fryer to 360°F for 5 minutes. In a medium bowl, combine the chickpeas, olive oil, cheese, garlic powder, Italian seasoning, and a large pinch of salt. Transfer the chickpeas to the fry basket and cook for 12 minutes. Stir and cook until crispy and golden, 3–5 minutes more. Depending on the amount of moisture, you may need to repeat this step in increments of 2–3 minutes. Store in an airtight container for up to 5 days.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods

“Roasted Garlic and Bean Dip Go ahead and roast the whole garlic bulb! You can never go wrong adding roasted garlic to a dish. This dip is no exception. It’s terrific with raw veggies. MAKES 6–8 SERVINGS Ingredients: 5–8 cloves garlic 2 teaspoons + ¼ cup olive oil, divided 1 can (15.5 ounces) white beans (cannellini or great Northern), drained and rinsed 1 teaspoon Italian seasoning Squeeze of fresh lemon juice (optional) Pantry items: Kosher salt Directions: Preheat the air fryer to 360°F for 5 minutes. In a small heat-proof dish or mixing bowl, combine the garlic and 2 teaspoons olive oil. Place in the fry basket and cook until the garlic is browned and tender, 10 minutes. Allow to cool then remove the skins from the garlic. Place in a food processor with ¼ cup olive oil, the beans, Italian seasoning, a squeeze of lemon (if using), and a large pinch of salt. Process until smooth.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods

“Sweet Potato Hash This hash recipe is absolutely delicious and versatile. Serve it for breakfast with a fried egg or for dinner with Herb-Crusted Pork Chops (page 26). Yum! MAKES 2–4 SERVINGS Ingredients: 1 medium sweet potato, peeled and cut into ½-inch cubes ½ cup diced mixed-colored bell peppers ½ cup diced onion Pantry items: Olive oil Kosher salt Freshly ground black pepper Directions: Preheat the air fryer to 360°F for 5 minutes. In a medium bowl, combine the sweet potato, bell peppers, onion, 1 tablespoon olive oil, and a pinch of salt and pepper. Mix until all the vegetables are well coated. Transfer the veggies to the fry basket and cook for 10 minutes. Stir and cook for an additional 10 minutes. Check the tenderness of your sweet potatoes, and if additional time is needed, cook in intervals of 2–3 minutes more.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods

“Potato Strings These little crispy bits work great on top of your favorite taco salad, soup, or chili. Or eat them straight as a good healthy-carb snack. If you don’t have a vegetable spiralizer, look for prepackaged spiraled sweet potatoes in the produce department. To store any unused portion, place in a bowl with paper towel or a loose piece of parchment paper over top. Do not place in an airtight container or they will become soft. MAKES 4 SERVINGS Ingredients: 1 small Japanese or purple-skinned sweet potato, peeled (if desired) and spiralized ½–1 teaspoon ancho chile powder (to taste) Pantry items: Cooking spray Himalayan pink salt Directions: Preheat the air fryer to 320°F for 5 minutes. Place the sweet potato spirals in a medium bowl and spray with cooking spray. Add the chile powder and a large pinch of salt and toss to evenly coat. Transfer the strings to the fry basket and cook for 4 minutes. Open and shake or stir the spirals. Cook until they become crisp, about 4 minutes more. Remove from the fryer and add another hit of salt. Allow to cool.”
― Bonnie Matthews, The Healthy 5-Ingredient Air Fryer Cookbook: 70 Easy Recipes to Bake, Fry, or Roast Your Favorite Foods