Vegetables can also be easily cooked in an air fryer! 3 delicious low-sugar vegetarian dishes, ready in half an hour

The difficulty in losing weight is not in getting thin. The most difficult part is developing the mindset. How can you ask yourself every time before you pick up food and put it in your mouth: "Is this the nutrient I need? Or is it just something I want to eat because of my mood swings?" If you ask yourself this question often, you will naturally choose the food you eat carefully, and maintaining your body shape will not be difficult!

【Braised bitter melon】

Air fryer time: 2→8→10 minutes; 190→200 degrees; aluminum foil and heat-resistant container required.

Nutrients: Total calories 229kcal, net sugar 8.8g, total sugar 19.8g, dietary fiber 11g, protein 4g, fat 15.4g.

Ingredients (for 2 people): 300g bitter melon, 20g garlic, 10g chili, 10cc soy sauce, 5cc cooking rice wine, 10g erythritol, 30cc water, 15cc chia seed oil, 1 sheet of aluminum foil.

practice:

1. Wash and mince the garlic, wash and dice the chili pepper, wash the bitter gourd, remove the seeds and sac, and cut into pieces A.

2. Pour chia seed oil into the air fryer, add minced garlic, and sauté at 190 degrees for 2 minutes.

3. Then add the bitter gourd and stir-fry slightly, then fry at 200 degrees for 8 minutes.

4. Wrap the garlic, bitter gourd and all the seasonings in aluminum foil, put them into the air fryer and fry them at 200 degrees for 10 minutes. Take them out and serve them on a plate. B is done.

POINT: When stir-frying bitter melon and garlic, pay attention to whether the bitter melon is soft. If not, extend the frying time.

You can do this too! If you want to enhance the flavor, you can add some dried anchovies.

【Roasted bell pepper with yam】

Air fryer time: 3→12 minutes; 170→180 degrees.

Nutrients: Total calories 375kcal, net sugar 38.7g, total sugar 47g, dietary fiber 8.3g, protein 14g, fat 5.9g.

Ingredients (for 2 people): 200g Japanese yam, 20g green beans, 30g dried tofu, 100g bell pepper, 10cc soy sauce, 5g white pepper, 5g salt, 10cc chia seed oil.

practice:

1. Wash the bell pepper, cut it in half and remove the seeds.

2. Wash green beans, dice tofu, add soy sauce and white pepper powder and mix well.

3. Put chia seed oil and ingredients from step 2 into the air fryer, fry at 180 degrees for 3 minutes and take out.

4. Wash and peel the yam, grind it into a paste, add salt and mix well. Put it into the bell pepper container and add the green beans and diced tofu A from step 3.

5. Then spray a little oil on the yam paste and fry it at 180 degrees for 12 minutes and it's done!

POINT: Use red and yellow bell peppers for a more colorful and delicious look.

You can do this too! Bell pepper can be replaced with green pepper; green beans can be replaced with edamame.

【King Oyster Mushroom with Onion and Garlic】

Air fryer time: 2-10 minutes; 180 degrees.

Nutrients: total calories 92kcal, net sugar 8.7g, total sugar 12g, dietary fiber 3.3g, protein 2g, fat 5.1g.

Ingredients (for 1 person): 150g oyster mushrooms, 10g green onions, 10g garlic, 5g ginger, 5cc olive oil, 5g black pepper salt, 3g chili.

practice:

1. Wash the king oyster mushrooms and cut them into dice. Wash and mince the green onions, ginger and chili peppers. Remove the membrane from the garlic and chop it.

2. Put the onion, ginger, garlic and chili into the air fryer, spray a little olive oil on them, fry at 180 degrees for 2 minutes and take out.

3. Continue frying the king oyster mushrooms at 180 degrees for 10 minutes. When done, add the ingredients in step 2 and sprinkle with black pepper and salt. It's done!

POINT: The peppers are used to match the color. If you can’t stand spicy food, you can buy large peppers, remove the inner membrane and seeds of the peppers, and soak them in water to remove the spiciness.

You can do this too! You can add some green peppers and red and yellow bell peppers to make the color more colorful and increase the delicious visual effect!

This article is from the book "Reduce Sugar and Lose Weight Fast with Air Fryer Cuisine: Sugar Reduction Empirist Xiao Yu Ma╳Body Sculpting Nutritionist Ricky, Tailor-made 58 Muscle-Building, Fat-Loss and Weight-Loss Meals" by Sancai Culture