Bariatric Air Fryer Cookbook

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STEP-BY-STEP BARIATRIC AIR FRYER COOKBOOK 150 BARIATRIC-FRIENDLY AND LOWCARB RECIPES FOR YOUR AIR FRYER, INCLUDING PHOTOS AND A 21-DAY MEAL PLAN

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Table of Contents Introduction Bariatric Diets Do Work Benefits of Bariatric Diets vs. Restrictive Diets How Bariatric Diets Work Drawbacks of Bariatric Diets vs. Restrictive Diets Chapter 1: The Foundation of the Bariatric Diet Fundamental Concepts of the Bariatric Diet Various Phases of the Diet Differences Between Gastric Sleeve and Bypass Benefits Chapter 2: What Is an Air Fryer? How Does Air Frying Work? Benefits of Using an Air Fryer Cooking Tips and Tricks Chapter 3: Step-by-Step Instructions for the Air Fryer Make the Food You'll Be Cooking Ahead of Time Get Your Air Fryer Ready Prepare Your Air Fryer by Preheating It Fill the Air Fryer with the Ingredients Make Sure the Cooking Basket Isn't Too Full Pour a Small Amount of Oil into the Cooking Basket To Begin Cooking, Choose the Appropriate Settings Turn or Shake Before Serving, Always Check for Doneness After Each Use, Thoroughly Clean the Area Chapter 4: Breakfast

1. Chicken and Zucchini Omelet 2. Zucchini Fritters 3. Onion Omelet 4. Breakfast Pea Tortilla 5. Almond Crust Chicken 6. Breakfast Fish Tacos 7. Garlic Potatoes with Bacon 8. Zucchini Squash Mix Clairvoyance Meditation 9. Chicken Omelet 10. Mushroom Cheese Salad 11. Scrambled Eggs 12. Asparagus Salad 13. Lemony Raspberries Bowls 14. Spaghetti Squash Fritters 15. Mushrooms and Cheese Spread 16. Tuna and Spring Onions Salad Body Scan Meditation Chapter 5: Side Dishes and Snacks 17. Tacos Crispy Avocado 18. Apple Chips with Cinnamon and Yogurt Sauce 19. Mozzarella Cheese Bites with Marinara Sauce 20. Spanakopita Bites 21. Vegan-Friendly Kale Chips 22. Light Air-Fried Empanadas 23. Whole Wheat Air-Fried Pizzas Mindful Meditation 1 24. Zucchini Chips 25. Air-Fried Avocado Fries

26. Chicken Nachos with pepper 27. Dark chocolate and Cranberry Granola Bars 28. Bacon Muffin Bites 29. Brussels Sprout Chips Golden Ball of Light Meditation 30. Herbed Parmesan Crackers 31. Cauliflower Crunch 32. Lemon Pepper Broccoli Crunch 33. Delicate Garlic Parmesan Pretzels 34. Cucumber Chips 35. Cajun Cauliflower Crunch 36. Sprouts Wraps 37. Pickled Bacon Bowls 38. Chocolate Bacon Bites Mindful Meditation 2 39. Mozzarella Snack 40. Zucchini Crackers 41. Olives Fritters 42. Mushroom Bites 43. Chaffle 44. Cheese Rounds 45. Coconut Cheese Sticks 46. Garlic Avocado Balls Third Eye Awakening and Decalcifying the Pineal Gland Chapter 6: Appetizers 47. Sweet Cinnamon Peaches 48. Garlic Edamame 49. Lemon-Pepper Wings 50. Easy Jalapeño Poppers

51. Perfect Crab Dip 52. Spinach Dip 53. Sweet Potato Tots 54. Herb Zucchini Slices 55. Ranch Kale Chips 56. Curried Sweet Potato Fries 57. Roasted Almonds 58. Pepperoni Chips Breathing Meditation Chapter 7: Quick and Easy Recipes in 5 Minutes 59. Low-Carb, Cheese-Stuffed Jalapeño Poppers 60. Ham with Apricot Sauce 61. Buffalo Cauliflower Recipe 62. Roasted Onion and Cherry Tomatoes 63. Authentic Mediterranean Calamari Salad 64. Roasted Tomatoes 65. Grilled Tilapia with Portobello Mushrooms 66. Cajun Shrimp 67. Tuna Sandwiches 68. Shrimp Sandwiches Tree Pose Meditation Chapter 8: Poultry and Meat 69. Chicken and Broccoli 70. Chicken Fajitas 71. Chicken Hash 72. Chicken Nuggets 73. Chicken Thighs 74. Chicken Parmesan 75. Chicken and Veggies

76. Chicken Wings 77. Crumbly Chicken Tenderloins 78. General Tso’s Chicken 79. Lemon-Pepper Chicken Breast 80. Low-Carb Fried Chicken 81. Air-Fried Turkey Breast Guru Prasad Meditation 82. Cajun Chicken 83. Chicken Paprika 84. Korean Fried Chicken 85. Sweet and Sour Chicken 86. Chicken Tikka Masala 87. Air Fryer Steak and Mushrooms 88. BBQ Meatballs 89. Italian-Style Meatballs 90. Steak and Mushrooms 91. Air-Fried, Bacon-Wrapped Shrimp 92. Taco Meatballs 93. Pork Chops with Brussels sprouts 94. Meatball Casserole 95. Baked Beef 96. Roast Beef 97. Juicy Steak Bites Guided Meditation 1 Chapter 9: Fish and Sea Foods 98. Sesame Seeds Coated Fish 99. Parsley Catfish 100. Seasoned Salmon 101. Ranch Fish Fillets

102. Montreal Fried Shrimp 103. Shrimp Scampi 104. Buttered Scallops 105. Delicious Catfish 106. Cod Fillets with Fennel and Grapes Salad 107. Tabasco Shrimp Guided Meditation 2 108. Asian Salmon 109. Classic Lemon Pepper Haddock 110. Sweet Asian Style Salmon 111. Zesty Ranch Fish Fillets 112. Dill Fish Chops 113. Basil Cod 114. Fried Fish Fingers 115. Butter Mahi-Mahi Fillets 116. Classic Garlic Shrimp 117. Fish Sticks 118. Greek Fish Pita 119. Fish Salad 120. Coconut Sea Bass with Tomato 121. Codfish Patties Guided Meditation 3 Chapter 10: Vegetables 122. Eggplant Parmesan Casserole 123. Bruschetta 124. Green Beans 125. Corn Fritters 126. Radish Chips Guided Meditation 4

127. Garlic Roasted Carrots 128. Roasted Asparagus and Potatoes 129. Bok Choy Stir Fry 130. Crispy Spinach 131. Stuffed Peppers 132. Crispy Tofu 133. Zucchini Fries 134. Sweet Potato Fries Guided Meditation 5 Chapter 11: Desserts 135. Pear Sauce 136. Brownie Muffins 137. Chocolate Mug Cake 138. Chocolate Soufflé 139. Chocolate Cake 140. Cinnamon Fried Bananas 141. Choc Chip Air Fryer Cookies Guided Meditation 6 142. Doughnuts 143. Cherry-Choco Bars 144. Crusty Apple Hand Pies 145. Pancakes Nutella-Stuffed 146. Spiced Pear Sauce 147. Chocolate Donuts 148. Blueberry Lemon Muffins 149. Sweet Cream Cheese Wontons 150. Saucy Fried Bananas Guided Meditation 7 Chapter 12: 21 Day Meal Plan

Chapter 13: Mindset Mental Approach to the Operation and the New Lifestyle Develop a Resilient and Indestructible Character to Achieve Success Think You're Not Good at Something Until You Try It out You're Not Perfect: Learn from Your Mistakes Mindset and Diet Are the Keys to Success, and If One of Them Is Missing, You Are Likely to Fail Incentive for Self-Improvement Conclusion Recipe Index

Introduction This type of eating plan will help you lose weight by limiting how many calories and grams of fat you consume—though not all bariatric diets are the same, and some plans allow more carbohydrates than others. That's one of the reasons why bariatric diets can be a challenge. Because you're following a strict diet, it can be difficult to come up with a variety of food ideas that will help sustain your mood and energy levels. However, there are plenty of ways to make those withdrawal symptoms from sugar. Before you begin, it's important to understand what a bariatric diet is and whether or not it's right for you. Read more here.

Bariatric Diets Do Work Bariatric diets have been proven to be successful, especially for those who have been obese for a long time. But a study published in The Obesity Society found that about 60% of people who were fed a bariatric diet lost at least 20% of their body weight compared with those on conventional diets. So even though they can take some getting used to, they're still very effective.

Benefits of Bariatric Diets vs. Restrictive Diets One of the biggest benefits to starting a bariatric diet is that it can help you lose weight more quickly than most other types of diets—depending on the type of bariatric diet you're following, you can lose anywhere from 5 to 15% or more of your current weight in just 6 weeks. With that kind of speed, it can be tough to stick with a traditional restrictive diet for months on end. That's because most people with chronic obesity only gain back weight following restrictive diets. Bariatric diets can help prevent this from happening by discouraging carbs and sugars. That means you'll consistently lose weight even if you do go back to your old eating habits.

How Bariatric Diets Work You may be wondering how a bariatric diet can change your body's insulin

and leptin sensitivity. It's actually very simple: Since the diet restricts the amount and kinds of carbs and sugars you can consume, it changes your body’s response to insulin and leptin—the hormones that tell the brain when something is good for it or bad for it. The result is that you'll naturally become less hungry throughout the day, which also means you're likely to eat less overall.

Drawbacks of Bariatric Diets vs. Restrictive Diets No two different bariatric diets are the same, though most rely on the same concepts. The most popular types of bariatrics include: Low-Calorie, High-Protein Diet: With these diets, you're encouraged to eat lots of healthy proteins—such as chicken, turkey, veal, low-fat cottage cheese, and egg whites—and very few calories. You may also be advised to eat small amounts of fat or low-fat dairy products. To keep your calorie intake low enough for this type of diet to work effectively for someone who's obese, your doctor will generally recommend you stay below 1,200 calories per day.

Chapter 1: The Foundation of the Bariatric Diet The bariatric diet is a relatively new type of treatment method. The first formal report on the bariatric diet was published by Dr. Steven C. Marcus in 1979 and he called it "The Bariatric Diet." The second formal report was made by Dr. Steve Wexner's team, who recommended this diet as a safe alternative to Weight Watchers and other existing diets. The diet has been around for a relatively short time, the current version of the bariatric diet was designed by Dr. Steven C. Marcus in 1979 and it is now used as a functional medicine treatment method with an overall success rate of over 90%. According to the bariatric diet, people who have eating disorders should not consume carbohydrates, as they can destroy their metabolism. In particular, this means that those suffering from anorexia nervosa and binge eating disorder should avoid all carbohydrates. On the other side, people who do not have an eating disorder can eat more carbohydrates than they usually would, and this will not damage their metabolism. According to the bariatric diet, people who have an eating disorder should consume more fat than they usually would, and this will not affect their metabolism. In particular, those suffering from anorexia nervosa and binge eating disorder should use more red meat, butter, and saturated fats than they usually would. On the other hand, people who do not suffer from an eating disorder can consume less fat than they usually would, and this will not affect their metabolism. The bariatric diet is a very good tool for those who want to lose weight but no surgical treatment is available. It can be used as a temporary solution until surgery is possible, or it can be used as a permanent solution until weight restoration surgery becomes possible.

Fundamental Concepts of the Bariatric Diet Even if the idea of losing weight is not your goal at all, there are many

benefits of this type of American lifestyle-based diet. Bariatric nutrition is important to follow in order to avoid certain health complications associated with obesity. Aside from health concerns, bariatric therapy can also decrease an individual's risk for diabetes and heart disease when they have achieved the certain BMI limit that has been designated by their doctor. Overall, it can be quite beneficial in reducing or managing multiple diseases in an individual's lifetime. The diet may also be referred to as the “bariatric diet.” When an individual begins the diet, their meals are weighed and measured in order to assess how much food they are consuming each day. The meals do not include any processed foods, and the nutrients are derived from fresh fruits, vegetables, dairy products, lean meats, poultry, fish, and legumes, which are typically high in fiber. These steps are taken to ensure that the individuals on this diet are getting all of their vitamins and minerals each day.

Various Phases of the Diet The first phase of a bariatric diet usually lasts anywhere from 2 weeks to 4 months, depending on the patient's size, health condition, age, and general eating habits before starting the treatment. During this phase, patients are taught about portions and how to read nutrition labels in order to become familiar with the appropriate size of portions for each meal. They are also taught to avoid trigger foods that tend to cause eating binges, such as sweets, processed foods, baked goods, and fast food. Patients are asked to avoid alcohol during this period since it can cause increased calorie intake. Exercise is usually at least 30 minutes per day. The second phase of a bariatric diet usually lasts between 6 months and 2 years depending on when the patient loses at least 10% of their excess weight. During this period the patient usually continues learning about reading food labels in order to not eat more calories than needed. They also keep exercising, and many will continue to do so throughout the weight loss phase. The third phase of a bariatric diet usually lasts between 1 and 3 years, depending on how much weight has been lost. By this time, most patients have realized that they can eat calorie-restricted meals without overeating.

Over time, some patients may consume more food than they need if their weight starts to creep back up. This phase of the diet is more tailored to the individual and is largely individualized as well as varied depending on age and type of bariatric procedure performed.

Differences Between Gastric Sleeve and Bypass There is a difference between the gastric sleeve and the gastric bypass. The gastric sleeve can be an alternative to a bypass, but there are many different procedures and each procedure will come with different risks. The gastric sleeve does not take off any of the weight from your stomach, and it typically takes up to 6 months for you to lose the weight. With the bypass, you completely remove part of your stomach through an incision in your abdomen, which also takes between 6 months to 2 years for you to lose all of the excess weight that would have been put on without surgery.

The gastric sleeve and the bypass operate in different ways, and it is important to consider the differences because they will determine how much weight you lose and how soon your excess weight will be removed from your

body. There are many positives and negatives to consider when you are making this decision. The main positive thing about the bypass is that it will completely remove all of the weight that you gained in the past. There is no way that any of your weight can return or build up in your stomach like with the gastric sleeve. The weight will be gone for good. When you consider having a bypass, there are also many negative aspects to consider. One of these aspects is that there is a much higher risk of complications because the surgery comes with having to cut open your abdomen and make an incision in order to remove part of your stomach. An incision also means that there is a higher possibility of infections and the possibility of having major complications. If you want to have a gastric sleeve, there are some things that you need to think about first before going ahead with the surgery. It is a good idea to learn all of the risks and complications associated with the procedure so that you can make an informed decision about which procedure is right for you. In summary, there are some good things and some bad things about both procedures, so it is important for you to weigh out all of your options carefully before making a decision.

Benefits Some of the greatest benefits of a bariatric diet include: Increased quality of life Reduced risk factors for various diseases Improved psychological well-being Reduced risk factors for cancer Maintaining a healthy blood sugar level.

Chapter 2: What Is an Air Fryer? Air fryers are square or egg-shaped machines that rest on the counter and are around the size of a coffee pot. In a slide-out basket, you place the food you want to fry (potato chips, chicken nuggets, zucchini slices, etc.). You can coat it in a thin layer of oil if you like. A fan circulates hot air up to 400°F around the food. It's similar to a convection oven. Like fried foods, circulating air cooks the outside of the meal, creating a crisp brown crust while the inside becomes moist. When the food heats, the fat drips into a jar under the basket. Air fryers provide the crunchy, chewy foods that people crave without the use of a lot of oil.

How Does Air Frying Work? The air fryer is just like a countertop convection oven, only better and faster. This kitchen gadget features a heating element and a fan that facilitates the rapid circulation of hot air, cooking the food to crispy perfection. Instead of deep-frying foods, the air fryer uses hot air to induce the Maillard reaction or the phenomenon that gives food its browning color and distinct taste and smell. Best of all, the air fryer comes with dishwasher-safe parts and accessories, so

you get deep-fried-like goodness without the usual greasiness and mess.

Benefits of Using an Air Fryer Meals cooked in an air fryer have the same flavor, texture, and golden-brown color as oil-fried foods, but without the fat and calories. Fish tends to be reduced in omega-3 fatty acids when air-fried. These "healthy fats" can help protect the heart by lowering blood pressure and increasing "good" HDL cholesterol levels.

Cooking Tips and Tricks Allow enough time for your air fryer to heat up. After turning on the air fryer and setting the appropriate temperature, simply set the timer for 2 or 3 minutes. Master the proper breading technique one step at a time. We can't emphasize how important breading is in many air fryer recipes. The air fryer's fan will sometimes blast the breading off the meal. Foods must be coated three times: First with flour, then with egg, and finally with breadcrumbs. Take extra care with the breadcrumbs, pressing them down tightly on the food. Since the air fryer's fan will blow around light and small food debris, it's best to protect foods with toothpicks. Use a spray bottle instead of drizzling or spraying oil on the food. Spraying oil is not only faster, but it also keeps the amount of oil on the food to a minimum. Oil sprays in cans can contain aerosol agents that weaken the nonstick surface of the air fryer basket, so investing in a hand-pumped kitchen spray bottle would be worthwhile. Spray the food with oil halfway through the cooking period for additional browning and crisping. Flipping foods at the same time can result in more uniformly cooked results. Shake the basket from time to time during the cooking process to spread the spices and taste of the meal. This can also result in dishes that are more uniformly browned and crisped. To prevent excessive smoke from the grease being too hot when frying, fill the air fryer drawer underneath the basket with water.

You should open the air fryer if required to monitor the progress of the meal. You should be assured that doing so would not disrupt the cooking process in any way.

Chapter 3: Step-by-Step Instructions for the Air Fryer Make the Food You'll Be Cooking Ahead of Time The first step, as with any other cooking method, is to prepare the meal you'll be cooking. Because most ingredients aren't usually bite-sized and ready to cook, you'll have to undertake the majority of the washing, peeling, and chopping in this phase. All you have to do to cook a ready-to-eat frozen product is take it out of the freezer. Most air fryers will be able to cook it perfectly straight from the fridge, making them ideal for quick meals. Those who prefer to cook their fried dishes using batter should first check with the maker of their air fryer to see if they can handle it. If you're using moist items, such as meat or just-washed vegetables, make sure to pat them dry first. This way, your air fryer won't have to work as hard to dry the food, and you'll be able to put its full capacity to good use cooking your food. If you want to make the most of the space in your cooking basket, cover your goods with aluminum foil. This will allow you to prepare two distinct foods at the same time without the use of any additional equipment.

Get Your Air Fryer Ready After you've prepared your ingredients, it's time to get your air fryer ready. If you're planning to use accessories, get them as soon as possible. It's advisable to keep them on hand so you can clean them up if they get dirty. Before connecting it in and turning it on, double-check that the air fryer is clean and dry. It's ideal to make sure your air fryer is totally clean before using it because crusted old food might alter the taste and smell of your dish.

Prepare Your Air Fryer by Preheating It While this is still part of prepping your equipment for cooking, it's important to mention it because it's something that many people overlook.

Set the appliance to the highest heat setting and leave it on for 5 minutes to preheat. That should be enough to warm up your unit nicely in a short period of time.

Fill the Air Fryer with the Ingredients It's time to start frying using the air fryer once it's hot. Fill the cooking basket with the ingredients. If you're going to use accessories, make sure you have the correct ones. Also, make sure you're using them correctly to get the most out of them.

Make Sure the Cooking Basket Isn't Too Full Another important tip for using an air fryer is to avoid overcrowding the basket when filling your items. Your materials will want as much area as possible to be exposed to hot air, and the hot air will require space to travel around. Don't expect to get away with stuffing the basket to the brim, since this will only result in an undercooked mess.

Pour a Small Amount of Oil into the Cooking Basket The next step is to add some oil to your air fryer. While you can completely omit the oil, it is still necessary if you want to ensure that the components do not stick together or to the basket while cooking. It will also give your food that fried flavor that only oil can provide. When cooking with an air fryer, use canola oil to maintain the health benefits of this gadget. Experts consider it to be the healthiest cooking oil, allowing you to enjoy crispy, fried foods guilt-free.

To Begin Cooking, Choose the Appropriate Settings When it comes to air frying, different ingredients necessitate different cooking settings. You can always refer to the many air frying recommendations online to figure out how long your food should cook and how hot it should be. Most units also come with instruction books that detail the time and temperature requirements for each ingredient. If you've gotten the hang of

using an air fryer, you can keep to these numbers or play about a little.

Turn or Shake Many air fryers require you to shake or turn your ingredients to achieve even cooking. Dishes with bite-sized ingredients, such as fries, should be agitated a little to ensure that each piece is exposed to hot air and completely cooked. In most situations, dishes with larger quantities, such as pork chops and fried chicken, will need to be turned. It's preferable if you can do this while your timer is still running so you don't have to reset the timer in the middle of the cooking.

Before Serving, Always Check for Doneness When the timer goes off, remember to check the doneness of your ingredients before removing them from the basket. You won't have to learn the hard way that your chicken's insides are still pink. By checking first to see if your food is already cooked, you can avoid the headache of returning everything to the basket. You can go for another 5 or 10 minutes if they aren't finished yet. This value is determined by how well your items are cooked. Feel free to make changes as needed. Serve and savor the food you've prepared.

After Each Use, Thoroughly Clean the Area It's a good idea to clean your air fryer after each use. This prevents old food from drying out and crusting in the food rack, making it unsightly and difficult to clean later. It will also assist to keep your unit from becoming smelly and sticky because you will be able to remove any extra oils immediately.

Chapter 4: Breakfast

Chicken and Zucchini Omelet

Preparation Time: 15 minutes Cooking Time: 35 minutes Servings: 2 Ingredients:

8 eggs ½ cup milk Salt and ground black pepper, as required 1 cup cooked chicken, chopped 1 cup cheddar cheese, shredded ½ cup fresh chives, chopped ¾ cup zucchini, chopped Directions: 1. In a bowl, add the eggs, milk, salt and black pepper. Beat well. Add the remaining ingredients and stir to combine. Place the mixture into a greased baking pan. Press the “Power” button of the Air Fry Oven and turn the dial to select the “Air Bake” mode. 2. Press the “Time” button and again turn the dial to set the cooking time to 35 minutes. Now push the “Temp” button and rotate the dial to set the temperature to 315°F. Press the “Start/Pause” button to start. When the unit beeps to show that it is preheated, open the lid. Arrange the pan over the “Wire Rack” and insert it in the oven. Cut it into equal-sized wedges, and serve hot. Nutrition: Calories: 209 Fat: 13.3 g Saturated Fat: 6.3 g Cholesterol: 258 mg Sodium: 252 mg Carbs: 2.3 g Fiber: 0.3 g Sugar: 1.8 g Protein: 9.8 g

Zucchini Fritters

Preparation Time: 15 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: 10 ½ oz. zucchini, grated and squeezed 7 oz. Halloumi cheese ¼ cup all-purpose flour 2 eggs 1 tsp. fresh dill, minced Salt and ground black pepper, as required Directions: 1. In a large bowl and mix together all the ingredients. 2. Make a small-sized fritter from the mixture. 3. Press the “Power” button of the Air Fry Oven and turn the dial to select the “Air Fry” mode. 4. Press the “Time” button and again turn the dial to set the cooking time to 7 minutes. 5. Now push the “Temp” button and rotate the dial to set the temperature to 355°F. 6. Press the “Start/Pause” button to start.

7. When the unit beeps to show that it is preheated, open the lid. 8. Arrange the fritters into the greased “Sheet Pan,” and insert it in the oven. 9. Serve warm. Nutrition: Calories: 253 Fat: 17.2 g Saturated Fat: 11 g Cholesterol: 121 mg Sodium: 333 mg Carbs: 10 g Fiber: 1.1 g Sugar: 2.7 g Protein: 15.2 g

Onion Omelet

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 4 eggs ¼ tsp. low-sodium soy sauce Ground black pepper, as required 1 tsp. butter 1 medium yellow onion, sliced 1/2 cup Zucchini Directions: 1. In a skillet, melt the butter over medium heat and cook the onion for about 8–10 minutes. 2. Remove it from the heat and set it aside to cool slightly.

3. Meanwhile, in a bowl, add the eggs, soy sauce, and black pepper. Beat well. 4. Add the cooked onion and gently stir to combine. 5. Place the zucchini mixture into a small baking pan. Press the “Power” button of the Air Fry Oven and turn the dial to select the “Air Fry” mode. 6. Press the “Time” button and again turn the dial to set the cooking time to 5 minutes. 7. Now push the “Temp” button and rotate the dial to set the temperature to 355°F. Press the “Start/Pause” button to start. 8. When the unit beeps to show that it is preheated, open the lid. 9. Arrange pan over the “Wire Rack,” and insert it in the oven. 10. Cut the omelet into 2 portions, and serve hot. Nutrition: Calories: 222 Fat: 15.4 g Saturated Fat: 6.9 g Cholesterol: 347 mg Sodium: 264 mg Carbs: 6.1 g Fiber: 1.2 g Sugar: 3.1 g Protein: 15.3 g

Breakfast Pea Tortilla

Preparation Time: 10 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: ½ lb. baby peas 4 tbsp. butter 1 ½ cup yogurt 8 eggs ½ cup mint, chopped Salt and black pepper, to taste Directions: 1. Heat up a pan that fits your air fryer with the butter over medium heat. Then add peas, stir, and cook for a couple of minutes. 2. Meanwhile, in a bowl, mix half of the yogurt with salt, pepper, eggs, and mint. Whisk well. 3. Pour this over the peas, toss, introduce it in your air fryer, and cook at 350°F for 7 minutes. 4. Spread the rest of the yogurt over your tortilla, slice, and serve. Enjoy!

Nutrition: Calories: 192 Fat: 5 g Fiber: 4 g Carbs: 8 g Protein: 7 g

Almond Crust Chicken

Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 2 Ingredients: 2 chicken breasts, skinless and boneless 1 tbsp. Dijon mustard 2 tbsp. mayonnaise ¼ cup almonds Directions: 1. Add the almonds into the food processor and process until finely ground. 2. Transfer the almonds onto a plate and set it aside. 3. Mix together the mustard and mayonnaise, and spread this over the chicken. 4. Coat the chicken with almonds and place it into the air fryer basket. Cook at 350°F for 25 minutes.

5. Serve and enjoy. Nutrition: Calories: 409 Fat: 22 g Carbs: 6 g Sugar: 1.5 g Protein: 45 g Cholesterol: 134 mg

Breakfast Fish Tacos

Preparation Time: 10 minutes Cooking Time: 13 minutes Servings: 2 Ingredients: 4 large tortillas 1 red bell pepper, chopped 1 yellow onion, chopped 1 cup corn 4 white fish fillets, skinless and boneless ½ cup salsa A handful mixed romaine lettuce, spinach and radicchio 4 tbsp. Parmesan, grated Directions: 1. Put the fish fillets in your air fryer and cook them at 350°F for 6

2. 3.

4. 5.

minutes. Meanwhile, heat up a pan over medium high heat, then add the bell pepper, onion, and corn. Stir and cook for 1–2 minutes. Arrange the tortillas on a working surface, divide the fish fillets, spread salsa over them, divide the mixed veggies and mixed greens, and spread Parmesan on each at the end. Roll your tacos, place them in the preheated air fryer, and cook them at 350°F for 6 minutes more. Divide the fish tacos among plates, and serve for breakfast. Enjoy!

Nutrition: Calories: 200 Fat: 3 g Fiber: 7 g Carbs: 9 g Protein: 5 g

Garlic Potatoes with Bacon

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: 4 potatoes, peeled and cut into medium cubes 6 garlic cloves, minced 4 bacon slices, chopped 2 rosemary springs, chopped 1 tbsp. olive oil Salt and black pepper, to taste 2 eggs, whisked Directions: 1. In your air fryer’s pan, mix the oil with potatoes, garlic, bacon,

rosemary, salt, pepper, and eggs. Whisk. 2. Cook the potatoes at 400°F for 20 minutes, divide everything among plates, and serve for breakfast. Enjoy! Nutrition: Calories: 211 Fat: 3 g Fiber: 5 g Carbs: 8 g Protein: 5 g

Zucchini Squash Mix

Preparation Time: 10 minutes Cooking Time: 35 minutes Servings: 2 Ingredients: 1 lb. zucchini, sliced 1 tbsp. parsley, chopped 1 yellow squash, halved, deseeded, and chopped 1 tbsp. olive oil Pepper, to taste Salt, to taste Directions: 1. Add all the ingredients into the large bowl, and mix well. 2. Transfer the bowl mixture into the air fryer basket, and cook at 400°F for 35 minutes. 3. Serve and enjoy.

Nutrition: Calories: 49 Fat: 3 g Carbs: 4 g Sugar: 2 g Protein: 1.5 g Cholesterol: 0 mg

Clairvoyance Meditation 1. To get started, find a good place where you can feel relaxed. Sit in a comfortable position and remain in that position for the next few minutes. As you go through the meditation, exercise proper breathing. When you breathe, breathe through your nose instead of through your mouth. Some people make mistakes by breathing shallow as they begin with the exercise. If you are not into meditating and just beginning, just place your hand over your stomach so you would easily feel your breath through the expansion of your stomach. This can help you make sure you have deeper breaths. In addition, it would be advisable to close your eyes so you could make better visualizations. 2. Next, start with your visualization exercises. Keep your eyes closed and visualize things such as the number 1. It could be in any form or physical quality, such as size, color, or style; it does not matter. Just focus on the number stated. 3. Some people have a hard time when starting the clairvoyance meditation. But actually, you just have to relax instead of getting worried, because this is very common with beginners. Maintaining focus and concentration could be very hard because there are many thoughts that play within our minds. Your thoughts may wander to your broken relationship, your grocery list, or your debts. But with practice, this talent could be enhanced. So the next time a thought bothers your meditation, just take a deep breath and direct yourself back to your meditative state. 4. Once you have already established an image of the number in your mind, hold that image for a short time. From visualizing number 1, you can proceed with number 2 once you’re done, and do the same thing all the way until you reach the number 10. When you feel like you’re getting bored with numbers, you don’t have to worry, because you can move to flowers or other images that you think will make you enjoy the visualization process. And if you want it more advanced, try the visualization process with your eyes open.

Chicken Omelet

Preparation Time: 10 minutes Cooking Time: 12 minutes Servings: 2 Ingredients: 1 tsp. butter 1 small yellow onion, chopped ½ jalapeño pepper, seeded and chopped 3 eggs Salt and ground black pepper, as required ¼ cup cooked chicken, shredded Directions: 1. In a frying pan, melt the butter over medium heat and cook the onion for about 4–5 minutes. Add the jalapeño pepper and cook for about 1 minute. 2. Remove from the heat and set aside to cool slightly. Meanwhile, in a

bowl, add the eggs, salt, and black pepper. Beat well. 3. Add the onion mixture and chicken, and stir to combine. Place the chicken mixture into a small baking pan. 4. Press the “Power” button of the Air Fry Oven, and turn the dial to select the “Air Fry” mode. 5. Press the “Time” button and again turn the dial to set the cooking time to 6 minutes. 6. Now push the “Temp” button and rotate the dial to set the temperature to 355°F. 7. Press the “Start/Pause” button to start. 8. When the unit beeps to show that it is preheated, open the lid. 9. Arrange pan over the “Wire Rack,” and insert it in the oven. 10. Cut the omelet into 2 portions, and serve hot. Nutrition: Calories: 153 Total Fat: 9.1 g Saturated Fat: 3.4 g Cholesterol: 264 mg Sodium: 196 mg Carbs: 4 g Fiber: 0.9 g Sugar: 2.1 g Protein: 13.8 g

Mushroom Cheese Salad

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 10 mushrooms, halved 1 tbsp. fresh parsley, chopped 1 tbsp. olive oil 1 tbsp. mozzarella cheese, grated 1 tbsp. cheddar cheese, grated 1 tbsp. dried mixed herbs Pepper, to taste Salt, to taste Directions: 1. Add all the ingredients into a bowl, and toss well. 2. Transfer the bowl mixture into the air fryer baking dish.

3. Place it in the air fryer, and cook at 380°F for 15 minutes. 4. Serve and enjoy. Nutrition: Calories: 90 Fat: 7 g Carbs: 2 g Sugar: 1 g Protein: 5 g Cholesterol: 7 mg

Scrambled Eggs

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 4 large eggs ½ cup sharp cheddar cheese, shredded 2 tbsp. unsalted butter, melted Directions: 1. 2. 3. 4. 5. 6.

Crack the eggs into a 2-cup round baking dish, and whisk. Place the dish into the air fryer basket. Adjust the temperature to 400°F and set the timer for 10 minutes. After 5 minutes, stir the eggs and add the butter and cheese. Let cook for 3 more minutes, and stir again. Allow the eggs to finish cooking for an additional 2 minutes, or remove if they are to your desired liking. 7. Use a fork to fluff. Serve warm. Nutrition: Calories: 359

Protein: 19.5 g Fiber: 0.0 g Fat: 27.6 g Carbs: 1.1 g

Asparagus Salad

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 cup baby arugula 1 bunch asparagus, trimmed 1 tbsp. balsamic vinegar 1 tbsp. cheddar cheese, grated A pinch salt and black pepper Cooking spray, as needed Directions: 1. Put the asparagus in your air fryer’s basket, grease with cooking spray, season with salt and pepper, and cook at 360°F for 10 minutes. 2. Take a bowl and mix the asparagus with the arugula and the vinegar. Toss, divide among plates and serve hot with cheese sprinkled on top. Nutrition: Calories: 200 Fat: 5 g

Fiber: 1 g Carbs: 4 g Protein: 5 g

Lemony Raspberries Bowls

Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 2 Ingredients: 1 cup raspberries 2 tbsp. butter 2 tbsp. lemon juice 1 tsp. cinnamon powder Directions: 1. In your air fryer, mix all the ingredients. Toss, cover, cook at 350°F for 12 minutes, divide into bowls, and serve for breakfast. Nutrition: Calories: 208 Fat: 6 g Fiber: 9 g Carbs: 14 g Protein: 3 g

Spaghetti Squash Fritters

Preparation Time: 15 minutes Cooking Time: 8 minutes Servings: 4 Ingredients: 2 cups cooked spaghetti squash 2 stalks green onion, sliced 1 large egg ¼ cup blanched, finely ground almond flour 2 tbsp. unsalted butter, softened ½ tsp. garlic powder 1 tsp. dried parsley Directions: 1. Remove excess moisture from the squash using а cheesecloth or kitchen towel. 2. Mix all the ingredients in a large bowl. Form the mixture into 4 patties. 3. Cut a piece of parchment to fit your air fryer basket. Place each patty on the parchment and place into the air fryer basket. 4. Adjust the temperature to 400°F and set the timer for 8 minutes. Flip the patties halfway through the cooking time. Serve warm. Nutrition:

Calories: 131 Protein: 3.8 g Fiber: 2.0 g Fat: 10.1 g Carbs: 7.1 g

Mushrooms and Cheese Spread

Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ¼ cup mozzarella, shredded ½ cup coconut cream 1 cup white mushrooms A pinch of salt and black pepper Cooking spray, as needed Directions: 1. Put the mushrooms in your air fryer’s basket, grease with cooking spray, and cook at 370°F for 20 minutes. 2. Transfer to a blender, add the remaining ingredients, pulse well, divide into bowls, and serve as а spread. Nutrition:

Calories: 202 Fat: 12 g Fiber: 2 g Carbs: 5 g Protein: 7 g

Tuna and Spring Onions Salad

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 14 oz. canned tuna, drained and flaked 2 spring onions; chopped. 1 cup arugula 1 tbsp. olive oil A pinch of salt and black pepper Directions: 1. In a bowl, all the ingredients except the oil and the arugula, and whisk. 2. Preheat the air fryer to 360°F, then add the oil to grease the air fryer. Pour the tuna mix, stir well, and cook for 15 minutes. 3. In a salad bowl, combine the arugula with the tuna mix, toss, and serve. Nutrition: Calories: 212

Fat: 8 g Fiber: 3 g Carbs: 5 g Protein: 8 g

Body Scan Meditation 1. This meditation is specifically oriented toward increasing your intuition through the third eye chakra. 2. Sit in a comfortable position with your back straight. 3. Close your eyes and do the “mindful” breathing exercise in order to ground yourself. This should take 2-to-3 minutes, or until all the tension is released from your body and you feel completely relaxed. 4. Start the body scan from the very top of your head or the crown chakra. Focus on this area until you begin to notice the sensations there. This could be tingling, pressure, slight warmth, burning or buzzing. Don't worry if you don't feel anything the first couple of times you practice this meditation. Your mind will become trained to pick up on these sensations over time. 5. When you are ready, move down to the whole forehead area from the front to the back of your head. Focus on this area—again, noticing any sensations there. 6. When you are ready, move down to the eyes, the nose, the area above the mouth, and then the mouth itself. Spend a few minutes on each area and notice the sensations. 7. Continue the body scans by moving downwards and exploring every part of your body: Chin, neck, shoulders, arms, torso, top of the stomach, lower belly, upper thighs, legs, and finally end with the feet. 8. Do not react to or judge any negative sensations that you may feel. Simply acknowledge them and move on. If you want, you can repeat the body scans starting once again from the top of your head. The meditation heightens the intuition by making you more aware of the subtle sensations in your body. You may receive certain insights or “aha!” moments as you are meditating—or even days after the meditation.

Chapter 5: Side Dishes and Snacks Tacos Crispy Avocado

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 5 Ingredients: For the Salsa: 1 garlic clove, minced 1 Roma tomato, finely chopped 1 cup finely chopped pineapple 1/2 red bell pepper, finely chopped ½ medium red onion A pinch each cumin and salt ½ jalapeño, not spicy, finely chopped For the Avocado Tacos: 1 avocado 1/2 cup panko crumbs (65 g) 1 large egg whisked 1/4 cup all-purpose flour (35 g)

4 flour tortillas A pinch each salt and pepper For the Adobo Sauce: 1/4 tsp. lime juice 1/4 cup plain yogurt (60 g) 1 tbsp. adobo sauce from a jar of chipotle peppers 2 tbsp. mayonnaise (30 g) 2 Polte peppers Directions: 1. For the sauce, mix all the sauce ingredients together and refrigerate. 2. To prepare the avocado, halve the length of the avocado, remove the stone, and place the avocado skin-face down to cut each half into 4 equal pieces. Then gently peel off the skin. 3. Heat the air fryer to 190°C. Arrange your work area so you have a bowl of flour, a bowl of whisk, a bowl of panko with salt and pepper, and a baking sheet lined with baking paper at the end. 4. Dip each avocado slice in the flour, egg, and then panko. Place them on the prepared baking sheet and fry them in the air fryer at 190°C for 10 minutes. 5. While cooking the avocados, mix all the sauce ingredients together. 6. Place the salsa on a tortilla and add 2 pieces of avocado. Drizzle with salsa and serve immediately. Nutrition: Calories: 93 Protein: 53.7 g Fat: 13.25 g Carbs: 4.69 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Apple Chips with Cinnamon and Yogurt Sauce

Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 4 Ingredients: 230 g apple (such as Fuji or Honeycrisp) 1 tsp. ground cinnamon 2 tsp. canola oil Cooking oil spray, as needed 1/4 cup plain 1% low-fat Greek yogurt 1 tsp. honey 1 tbsp. almond butter Directions: 1. Heat the fryer unit to reach 375°F/191°C. 2. Thinly slice the apple on a mandolin. Toss the slices in a bowl with the

3. 4. 5.

6. 7.

cinnamon and canola oil to cover evenly. Spritz the fryer basket using cooking spray. Arrange 7 to 8 sliced apples in the basket (single-layered). Air-fry them at 375°F for 12 minutes, flipping them every 4 minutes, and rearranging slices to flatten them. (They will continue to crisp upon cooling.) Continue the procedure with the rest of the apple slices. Whisk the yogurt with the almond butter and honey in a mixing container until smooth. Arrange 6 to 8 sliced apples on each plate with a small dollop of dipping sauce.

Nutrition: Calories: 104 Carbs: 17 g Fat: 3 g Protein: 58 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Mozzarella Cheese Bites with Marinara Sauce

Preparation Time: 15 minutes Cooking Time: 1 hour and 10 minutes Servings: 12 cheese bites or 6 servings Ingredients: 1 egg, lightly beaten 1 tbsp. water 1/2 cup all-purpose flour 1/2 tbsp. salt 1/2 tsp. dried Italian seasoning 3/4 cup panko breadcrumbs 6 mozzarella cheese sticks Cooking spray, as needed 3/4 cup marinara sauce Red pepper, to taste (very little) Directions: 1. Slice the mozzarella cheese sticks in half, crosswise.

2. 3. 4. 5.

Whisk the beaten egg and water in a shallow mixing dish. Stir the flour with the salt and Italian seasoning in another shallow dish. Place the breadcrumbs in a third shallow dish. Dip the cheese sticks into the egg mixture, then cover them using the flour mixture. Dredge the sticks again into the egg mixture, and then into breadcrumbs until coated. 6. Arrange them on a baking tray and freeze them until firm, about 1 hour. 7. Preheat the air fryer to reach 360°F/182°C. 8. Lightly coat the fryer basket using a spritz of cooking spray. 9. Place the frozen cheese bites in the air fryer (single-layered), working in batches if necessary, and be careful not to crowd. 10. Cook in the preheated air fryer until golden brown and the cheese just begins to melt, about 4–6 minutes. Repeat with the rest of the bites. 11. Meanwhile, whisk the marinara sauce and red pepper to your liking. 12. Serve the bites with the marinara sauce. Nutrition: Calories: 122.9 Carbs: 22.6 g Fat: 6.7 g Protein: 50.9 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Spanakopita Bites

Preparation Time: 10 minutes Cooking Time: 27 minutes Servings: 8 Ingredients: 280 g baby spinach leaves 2 tbsp. water 1/4 cup 1% low-fat cottage cheese 1/4 cup feta cheese, crumbled 2 tbsp. finely grated Parmesan cheese 1 egg white 1 tsp. lemon zest 1/4 tsp. each black pepper and kosher salt 1/8 tsp. cayenne pepper 1 tsp. dried oregano 4 sheets frozen phyllo dough, thawed (13x18-inch/13x46-cm) 1 tbsp. olive oil Cooking spray, as needed Directions:

1. Heat the air fryer to reach 375°F/191°C. 2. Drain and add the spinach and water to a large pot. Simmer over high heat, stirring often until wilted, about 5 minutes. 3. Drain the spinach and cool for about 10 minutes. Press firmly using some paper towels to remove as much moisture as possible. 4. Mix together the spinach, ricotta, feta, Parmesan, egg white, zest, oregano, salt, cayenne, and black pepper in a medium-sized bowl until well combined. 5. Place a sheet of phyllo on the work surface. Brush lightly with oil, making use of a pastry brush. Top with the second sheet of phyllo and brush with oil. 6. Continue layering to form a stack of 5 oiled sheets. While working from the longer side, cut the stack of phyllo sheets into 8 strips (2 ¼ inches wide). Slice the strips in half, crosswise, to form 16 strips (2 ¼ inches wide). 7. Pour about 1 tbsp. of filling onto one short end of each strip. Bend one corner over the filling to create a triangle. Keep bending back and forth to the end of the strip, making a triangle-shaped phyllo package. 8. Lightly coat the fryer basket with cooking spray. Place 8 packets seamside down in the basket. Lightly spray the top. Cook until the phyllo is nicely browned, about 12 minutes, flipping the packets halfway through the cooking cycle. Repeat with the remaining phyllo packets. Nutrition: Calories: 82 Carbs: 27 g Fat: 4 g Protein: 64 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Vegan-Friendly Kale Chips Preparation Time: 5 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: A bunch curly kale 2 tsp. olive oil 1 tbsp. nutritional yeast 1/8 tsp. black pepper 1/4 tsp. sea salt Directions: 1. Heat the air fryer unit to reach 390°F/199°C. 2. Thoroughly rinse the kale and pat it dry. Remove the leaves from the stems of the kale and toss them into a mixing container. 3. Add the olive oil, salt, pepper, and nutritional yeast. Use your hands to massage the toppings into the kale leaves. 4. Scoop the kale into the basket of the fryer, and air-fry them until they are crispy, about 6–7 minutes. (If you are using a small air fryer, cook the chips in 2 batches. You don’t want to overfill the fryer basket.) 5. Enjoy them piping hot or slightly cooled. 6. Save any leftover chips in a zip-top bag for up to 5 days. Nutrition: Calories: 90 Carbs: 9.1 g Fat: 5.3 g Protein: 33.8 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to

your doctor.

Light Air-Fried Empanadas Preparation Time: 10 minutes Cooking Time: 24 minutes Servings: 2 Ingredients: 1 tbsp. olive oil 85 g lean ground beef 1/4 cup white onion 85 g cremini mushrooms 2 tsp. garlic 6 green olives, pitted 1/4 tsp. ground cumin 1/8 tsp. ground cinnamon 1/2 cup tomatoes 8 square gyoza wrappers 1 egg, lightly beaten Directions: 1. Heat the air fryer unit to reach 400°F/204°C. 2. Finely chop the onion, mushrooms, olives, and garlic. Also, chop the tomatoes or use canned tomatoes. 3. Heat the oil in a skillet using the “med-high” temperature setting. 4. Add the beef and onion to cook, stirring to crumble until brown, about 3 minutes. 5. Mix in the mushrooms, occasionally stirring, until the mushrooms start to brown, about 6 minutes. 6. Toss in the garlic, olives, cumin, and cinnamon; cook until mushrooms are very tender and have released most of their liquid, about 3 minutes. 7. Stir in the tomatoes and cook for 1 minute, stirring intermittently. 8. Transfer the filling to a holding container and wait for it to cool, about 5 minutes. 9. Arrange four wrappers on the work surface. Place about 1 1/2 tbsp. of filling in the middle of each wrapper. Brush each of the wrap’s edges

with egg, and fold the wrappers over while pinching its edges to seal. 10. Repeat the process with the rest of the wrappers and filling. 11. Place 4 empanadas in the fryer basket (single-layered), and airfry them at 400°F until nicely browned, about 7 minutes. 12. Repeat with the remaining empanadas. Nutrition: Calories: 182 Carbs: 25 g Fat: 19 g Protein: 57 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Whole Wheat Air-Fried Pizzas Preparation Time: 5 minutes Cooking Time: 4–5 minutes Servings: 2 Ingredients: 1/4 cup lower-sodium marinara sauce 2 whole wheat pita rounds 1 cup baby spinach leaves 1 small plum tomato 1 small garlic clove 1/4 cup pre-shredded, part-skim mozzarella cheese 1 tbsp. shaved Parmigiano-Reggiano cheese Directions: 1. 2. 3. 4.

Heat the air fryer to 350°F/177°C. Spread the marinara sauce over one side of each pita bread. Slice the tomato into 8 slices, and thinly slice the garlic. Top each one using half of the spinach leaves, tomato slices, garlic, and cheeses. 5. Place one pita in the fryer basket, and air-fry it at 350°F until the cheese is melted and the pita is crispy, about 4–5 minutes. 6. Repeat with the remaining pita and serve. Nutrition: Calories: 149 Carbs: 37 g Fat: 5 g Protein: 61 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to

your doctor.

Mindful Meditation 1 This activity teaches the fundamentals of mindfulness meditation. 1. Sit in a chair with a straight back or cross-legged on the floor. 2. Concentrate on one part of your breathing, such as the feeling of air flowing into and out of your nostrils, or the rise and fall of your abdomen as you inhale and exhale. 3. Begin to widen your focus once you've narrowed your focus in this way. Make a conscious effort to notice noises, sensations, and ideas. 4. Accept and consider each thought or sensation without passing judgment on whether it is good or negative. Refocus your attention on your breathing if your mind starts to run. Then broaden your awareness once again. The benefits of mindfulness meditation are usually proportional to the length and frequency with which you practice it—the more you do, the bigger the effect. Most individuals find that settling their minds takes at least 20 minutes, so this is a good place to start. If you're ready for a more serious commitment, you can begin by applying the tactics indicated here for a shorter length of time and still get the benefits.

Zucchini Chips Preparation Time: 10 minutes Cooking Time: 12 minutes Servings: 5 Ingredients: 1.5 lb. zucchini 1/2 cup all-purpose flour 1 tsp. Italian seasoning 1/4 cup Parmesan/similar cheese, finely shredded Black pepper and salt, to taste (very little) 2 eggs 2 cups breadcrumbs Cooking oil spray, to taste Directions: 1. Heat the air fryer unit to 400°F/204°C. 2. Spritz the fryer basket with a tiny bit of cooking oil spray. 3. Break the eggs and add the flour and breadcrumbs into individual bowls. 4. Slice the zucchini into chips (1/4-inch thick). Use a mandolin for precise slicing to make the chips close to the same size for even cooking. 5. Whisk the flour with salt, pepper, and a little of shredded cheese. 6. Dip the zucchini pieces in the flour, egg, and lastly, the breadcrumbs before placing them in the fryer basket. 7. Spray the zucchini chips with cooking oil spray, and air-fry at 400°F for 5 minutes. 8. Open the basket and flip the chips to spritz them with a tiny bit more oil. 9. Air-fry the zucchini chips until nicely browned, about 4–7 minutes. Serve. Nutrition:

Calories: 107 Carbs: 31 g Fat: 4 g Protein: 69 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Air-Fried Avocado Fries Preparation Time: 10 minutes Cooking Time: 7–10 minutes Servings: 2 Ingredients: 2 tbsp. all-purpose flour 1/8 tsp. salt 1/4 tsp. black pepper 1/2 egg 1/2 tsp. water 1/2 ripe avocado 1/4 cup panko breadcrumbs Cooking spray, as needed Directions: 1. Preheat the air fryer unit to 400°F/204°C. 2. Combine the flour, pepper, and salt in a small shallow container. 3. Beat the egg and water in a second shallow container. Place the panko in a third shallow container. 4. Cut the avocado in half. Discard the seeds and peel. 5. Cut the prepared avocado into 8 pieces. 6. Dip 1 slice of avocado in flour, patting off the excess. 7. Dunk it in the egg and pat out the excess. Finally, press the slice into the panko so both sides are covered. 8. Place the pieces on a platter. 9. Generously spray the avocado slices with a cooking oil spray. 10. Place the slices sprayed-side down in the air fryer bowl. Also, spray the upper side of the avocado slices. 11. Cook in your preheated air fryer at 400°F for 4 minutes. 12. Flip the avocado slices and cook until golden brown, about 3 minutes. Nutrition:

Calories: 179 Carbs: 29.8 g Fat: 18 g Protein: 69.3 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Chicken Nachos with pepper Preparation Time: 10 minutes Cooking Time: 8 minutes Servings: 6 Ingredients: 1 tbsp. bean stew powder 1 tsp. ground cumin 1 tsp. salt ½ tsp. ground dark pepper 1 tsp. garlic powder 1/2 tsp. fresh cleaved cilantro 1 lb. ground chicken 1 lb. red chime peppers cut into strips (not spicy) 1 ½ cups ground cheddar 3 lbs.Turkey Directions: 1. Preheat your air fryer to 400°F. 2. Combine the flavors in a little bowl. 3. Add the turkey to a large skillet and cook until caramelized. Mix in the zest blend. 4. Spot the pepper strips in a softly-greased heating container and top with the cooked chicken and cheddar. 5. Place the air fryer-safe pan inside and cook at 400°F for 8 minutes, or until the cheddar has melted and turned brown. Nutrition: Calories: 162 Fat: 12 g Carbs: 8 g Protein: 67 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days

after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Dark chocolate and Cranberry Granola Bars Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: 1 cup unsweetened shredded coconut 1 cup cut almonds ½ cup cleaved walnuts 1/3 cup dried cranberries 1/3 cup unsweetened dim chocolate chips ½ cup hemp seeds ½ tsp. salt ½ cup margarine 2 tsp. keto maple syrup ½ cup powdered erythritol ½ tsp. vanilla Directions: 1. Preheat your air fryer to 300°F and line the air fryer plate with cooking paper. 2. Add the coconut, nuts, and hemp seeds to a food processor and pulse until very much blended and brittle. 3. Spot the blend in a large bowl alongside the cranberries, dull chocolate chips, and salt. 4. In a small pot, dissolve the margarine and maple syrup over low heat. 5. Rush in the erythritol and mix until softened. Increase the heat and add the vanilla concentrate. 6. Pour the margarine blend over the nut blend and mix rapidly to cover uniformly. 7. Pour the blend onto the readied sheet plate and press down so the blend is leveled and even. Attempt to reduce it however much as could reasonably be expected so the bars hold together well. 8. Place the dish in the air fryer and bake at 300°F for 20 minutes. (The

edges should turn marginally brown.) 9. Cool the bars totally and then cut and serve! Nutrition: Calories: 149 Fat: 12 g Carbs: 6 g Protein: 63 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Bacon Muffin Bites Preparation Time: 20 minutes Cooking Time: 25 minutes Servings: 24 little biscuits Ingredients: 6 tbsp. liquefied spread 1/4 cup minced garlic 1/2 cup acrid cream 4 eggs 2 cups almond flour 1 cup coconut flour 1 cup destroyed, crumbled ½ cup margarine 1/4 cup cleaved parsley 1/2 cup cooked chopped bacon Salt, to taste (very little) Directions: 1. Preheat your air fryer to 325°F and shower a small biscuit tin or individual small-scale biscuit cups with cooking spray. 2. In a pan, over medium-high heat, cook the bacon for 5 to 7 minutes, flipping to evenly crisp. Dry the pieces out on paper towels, crumble them, and set them aside. 3. Spot the harsh cream, 1 tbsp. of garlic, eggs, and salt in a food processor. Purée until smooth. 4. Add the flours, cheddar, and parsley to the food processor and purée until a smooth mixture forms. 5. Overlap in the chopped bacon. 6. Melt the margarine 7. Distribute the mixture into the cookie cups. 8. Join the liquefied margarine and the leftover garlic and then brush the highest points of every biscuit with the spread blend. 9. Place the cookies in the deep fryer and bake at 325°F for 18 minutes, or

until the tops are bright earthy colored. 10. Cool before serving and enjoy! Nutrition: Calories: 128 Fat: 1 g Carbs: 5 g Protein: 42 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Brussels Sprout Chips Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 lb. Brussels sprouts, closes eliminated 2 tbsp. olive oil 1 tsp. ocean salt Directions: 1. Preheat your air fryer to 240°F and line the air fryer plate with cooking paper. 2. Strip the Brussels sprouts, each leaf in turn, setting the leaves in a large bowl as you strip them. 3. Throw the leaves with the olive oil and salt and then spread them on the readied plate. 4. Place the leaves in the air fryer and cook at 240°F for 15 minutes, putting a little at a time to cook evenly. Nutrition: Calories: 104 Fat: 7 g Carbs: 9 g Protein: 33 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Golden Ball of Light Meditation 1. Sit in the lotus position or a comfortable chair with your back straight. 2. Breathe deeply and feel the tension leave your muscles with every breath. 3. Visualize a warm stream of energy flowing through your body from the top of your head down to your toes. Continue to visualize and feel this energy slowly circulating around your body. 4. Visualize the energy coming together to form a rotating ball of golden light in the center of your third eye chakra. 5. Focus on the rotating ball and the beautiful golden light that emanates from it. 6. When you feel ready, allow the light to expand until it fills your third eye chakra. Visualize it expanding slowly until it finally emerges out of your forehead in a bright ray of incandescent golden light. 7. Gaze at the beautiful ray of light with your inner eye and notice any colors or pictures that appear within it. 8. Simply acknowledge what you see without judgment. 9. Now, still gazing into the light with your third eye, ask your third eye if it has a message for you. Take as much time as you need. Again, don't worry if you don't see anything the first few times you practice this meditation. The more you advance, the stronger the ray of light will become, as well as the images and messages from your third eye.

Herbed Parmesan Crackers Preparation Time: 25 minutes Cooking Time: 45 minutes Servings: 10 Ingredients: 1 ½ cups sunflower seeds 3/4 cup Parmesan cheddar, ground 2 tbsp. Italian flavoring 1/2 cup chia seeds 1/2 tsp. garlic powder 1/2 tsp. seasoning powder 1 egg 2 tbsp. margarine, liquefied Directions: 1. Preheat your air fryer to 300°F. 2. Spot the sunflower seeds and chia seeds in a food processor until finely mixed into a powder. Place mixture in a large bowl. 3. Add the cheddar, Italian flavoring, garlic powder, and seasoning powder to the bowl; blend well. 4. Add the liquefied margarine and egg, and mix until a pleasant mixture forms. 5. Place the batter on a piece of cooking paper and then place another piece of cooking paper on top. 6. Fold the batter into a smaller sheet, about 1/8 inches thick. 7. Discard the top piece of paper towel and lift the batter using the base paper, then place it on a plate that fits in the fryer. 8. Using the mixture, create the shape of the crackers you want, and place them in the air fryer to cook at 300°F for 40–45 minutes. 9. Split the saltines up and enjoy! Nutrition: Calories: 173

Fat: 18 g Carbs: 9 g Protein: 39 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Cauliflower Crunch Preparation Time: 5 minutes Cooking Time: 20–30 minutes Servings: 4 Ingredients: 4 cups cauliflower florets, chopped into scaled-down pieces 1 tbsp. olive oil 1 tsp. ocean salt Directions: 1. Preheat your air fryer to 135°F. 2. Wash and channel the cauliflower florets. 3. Place the cauliflower florets in a large bowl and toss them with the olive oil and ocean salt. 4. Add the cauliflower to the bushel of your air fryer, or spread them in a level layer on the plate of your air fryer (either alternative will work!). 5. Cook in the air fryer at 135°F for around 20–30 minutes, turning the cauliflower consistently to cook uniformly. (Basically, you will dry out the cauliflower.) 6. When the cauliflower is completely dried, remove it from the air fryer and then let it cool. (It will continue to fresh as it cools.) 7. Enjoy it fresh or store it in an impenetrable compartment for as long as a month. Nutrition: Calories: 55 Fat: 3 g Carbs: 4 g Protein: 31 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small

amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Lemon Pepper Broccoli Crunch Preparation Time: 5 minutes Cooking Time: 15–20 minutes Servings: 4 Ingredients: 4 cups broccoli florets, slashed into reduced down pieces 1 tbsp. olive oil 1 tsp. ocean salt 1 tsp. lemon-pepper seasoning Directions: 1. Preheat your air fryer to 135°F. 2. Wash and channel the broccoli florets. 3. Place the broccoli florets in a large bowl and toss them with the olive oil and ocean salt. 4. Add the broccoli to the container of your air fryer or spread them in a level layer on the plate of your air fryer (either choice will work!). 5. Cook in the air fryer at 135°F for around 15–20 minutes, turning the broccoli consistently to cook equitably. (Basically, you will get dried out the broccoli.) 6. When the broccoli is completely dried, take it out from the air fryer, throw with the lemon-pepper seasoning, and then let it cool. It will continue to fresh as it cools. 7. Enjoy it fresh or store it in a hermetically sealed compartment for as long as a month. Nutrition: Calories: 53 Fat: 3 g Carbs: 1 g Protein: 52 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days

after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Delicate Garlic Parmesan Pretzels Preparation Time: 15 minutes Cooking Time: 12–14 minutes Servings: 6 Ingredients: 2 cups almond flour 1 tbsp. preparing powder 1 tsp. garlic powder 1 tsp. onion powder 3 eggs 5 tbsp. mollified cream cheddar 3 cups mozzarella cheddar, ground 1 tsp. ocean salt ½ tsp. garlic powder ¼ cup Parmesan cheddar Directions: 1. Preheat your air fryer to 400°F and set up the air fryer plate with cooking paper. 2. Place the almond flour, onion powder, preparing powder, and 1 tsp. of garlic powder in a large bowl; mix well. 3. Mix the cream cheddar and mozzarella in a different bowl, and dissolve the mixture in the microwave, warming gradually and mixing a few times to guarantee the cheddar liquefies and doesn't consume. 4. Add 2 eggs to the almond flour blend alongside the dissolved cheddar. Mix well until a mixture forms. 5. Form the batter into 6 equivalent pieces and fold them into your ideal pretzel shape. 6. Place the pretzels on the readied sheet plate. 7. Whisk the excess eggs and brush the mixture over the pretzels, and then sprinkle them all with the ocean salt, Parmesan, and 1/2 tsp. of garlic powder. 8. Cook in the air fryer at 400°F for 12 minutes, or until the pretzels are

brilliant earthy colored. 9. Remove them from the air fryer and enjoy! Nutrition: Calories: 193 Fat: 39 g Carbs: 10 g Protein: 48 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Cucumber Chips Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 4 cups dainty cucumber cuts 2 tbsp. apple juice vinegar 2 tsp. ocean salt Directions: 1. Preheat your air fryer to 200°F. 2. Place the cucumber cuts on a paper towel and layer another paper towel on top to ingest the dampness in the cucumbers. 3. Place the dried cuts in a large bowl and throw them with the vinegar and salt. 4. Place the cucumber cuts on a plate secured with paper towels, and then cook them in the fryer at 200°F for 15 minutes. (The cucumbers will begin to twist and brown a bit.) 5. Turn off the air fryer and let the cucumber cuts cool inside the fryer (this will help them dry somewhat more). 6. Enjoy them immediately or store them in an impermeable holder. Nutrition: Calories: 15 Fat: 0 g Carbs: 4 g Protein: 31 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Cajun Cauliflower Crunch Preparation Time: 5 minutes Cooking Time: 15–20 minutes Servings: 4 Ingredients: 4 cups cauliflower florets, chopped into scaled-down pieces 1 tbsp. olive oil 1 tsp. ocean salt 1 tsp. Cajun preparing Directions: 1. Preheat your air fryer to 135°F. 2. Wash and channel the cauliflower florets. 3. Place the cauliflower in a large bowl and toss it with the olive oil and ocean salt. 4. Add the cauliflower to the container of your air fryer or spread them in a level layer on the plate of your air fryer (either alternative will work!). 5. Place them in the air fryer to cook at 135°F for about 15 to 20 minutes, turning the cauliflower constantly to cook it evenly. (Basically, you will dry out the cauliflower.) 6. When the cauliflower is completely dried, remove it from the air fryer, throw with the Cajun preparing, and then let it cool. (It will continue to fresh as it cools.) 7. Enjoy it fresh or store it in a water/air-proof holder for as long as a month. Nutrition: Calories: 39 Fat: 3 g Carbs: 4 g Protein: 41 g Recommendation: It is recommended to consume a small portion of the

recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Sprouts Wraps Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 12 Ingredients: 12 bacon strips 12 Brussels sprouts A drizzle of olive oil Directions: 1. Wrap each Brussels sprouts in a bacon strip, brush them with some oil, put them in your air fryer’s basket, and cook at 350°F for 20 minutes. Serve as a snack. Nutrition: Calories: 90 Fat: 5 g Carbs: 4 g Protein: 54 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Pickled Bacon Bowls Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 4 dill pickle spears, sliced in half and quartered 8 bacon slices, halved 1 cup avocado mayonnaise Directions: 1. Wrap each pickle spear in a bacon slice, put them in your air fryer’s basket, and cook at 400°F for 20 minutes. Divide into bowls and serve as a snack with mayonnaise. Nutrition: Calories: 100 Fat: 4 g Carbs: 3 g Protein: 54 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Chocolate Bacon Bites Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 4 bacon slices, halved 1 cup dark chocolate, melted A pinch pink salt Directions: 1. Dip each bacon slice in some chocolate, sprinkle pink salt over them, put them in your air fryer’s basket, and cook at 350°F for 10 minutes. 2. Serve as a snack. Nutrition: Calories: 120 Fat: 4 g Carbs: 4 g Protein: 38 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Mindful Meditation 2 A less structured approach to mindfulness can also assist you in remaining present and actively participating in your life. If you're eating, showering, strolling, touching a partner, or playing with a child or grandchild, you can choose any task or moment to practice informal mindfulness. Paying attention to the following points can aid you: 1. Begin by focusing your attention on your body's sensations. 2. Allow the air to enter your lungs by inhaling through your nose. Allow your abdomen to fully expand. Then slowly exhale through your mouth. This rhythm may help you relax by slowing your pulse rate and lowering your blood pressure. Take note of how each breath and exhale feels. 3. Slowly and deliberately do the task at hand. 4. Use all of your senses. To relish every sensation, pay attention to every sight, touch, and sound. 5. When you discover your mind has gone away from the activity at hand, gently bring it back to the present feelings.

Mozzarella Snack Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 8 Ingredients: 1 mozzarella, shredded ¾ cup almond flour 2 tsp. psyllium husk powder Directions: 1. Put the mozzarella in a bowl, melt it in the microwave for 2 minutes, add all the other ingredients quickly, and stir until you obtain a dough. 2. Divide the dough into 2 balls, roll them on 2 baking sheets, and cut them into triangles. 3. Arrange the tortillas in your air fryer’s basket and bake them at 370°F for 5 minutes. 4. Transfer the tortillas to bowls and serve as a snack. Nutrition: Calories: 125 Fat: 4 g Carbs: 4 g Protein: 46 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Zucchini Crackers Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 16 Ingredients: 1 cup zucchini, grated 2 tbsp. flax meal 1 tsp. salt 3 tbsp. almond flour 1/4 tsp. baking powder 1 tbsp. xanthan gum 1 tbsp. butter, softened 1 egg, beaten Cooking spray, as needed Directions: 1. Squeeze the zucchini to get rid of vegetable juice, and then transfer it to a large bowl. Add the flax meal, salt, almond flour, baking powder, and xanthan gum. Stir well. 2. After this, add the butter and egg. Knead the non-sticky dough. Place it on the baking paper and cover it with the second sheet of baking paper. 3. Roll up the dough into the flat square. After this, remove the baking paper from the dough surface. Cut it on medium size crackers. 4. Line the air fryer basket with baking paper, and put the crackers inside in one layer. 5. Spray them with cooking spray. 6. Cook them at 355°F for 20 minutes. Nutrition: Calories: 110 Fat: 2 g Carbs: 4 g Protein: 56 g

Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Olives Fritters Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 6 Ingredients: Cooking spray, as needed 1/2 cup parsley, chopped 1 egg 1/2 cup almond flour Salt and black pepper, to taste (very little) 3 spring onions, chopped 1/2 cup Kalamata olives, pitted and minced 3 zucchinis, grated Directions: 1. In a bowl, mix all the ingredients except the cooking spray, stir well, and shape medium fritters out of this mixture. Place the fritters in your air fryer’s basket, grease them with cooking spray, and cook in the air fryer at 380°F for 6 minutes on each side. Serve them as an appetizer. Nutrition: Calories: 90 Fat: 5 g Carbs: 3 g Protein: 47 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Mushroom Bites Preparation Time: 5 minutes Cooking Time: 12 minutes Servings: 6 Ingredients: Salt and black pepper, to taste (very little) 1 1/4 cups coconut flour 2 garlic cloves, minced 2 tbsp. basil, minced ½ lb. mushrooms, minced 1 egg, whisked Cooking spray, as needed Directions: 1. In a bowl, mix all the ingredients except the cooking spray, stir well and shape medium balls out of this mix. 2. Arrange the balls in your air fryer’s basket, grease them with cooking spray and bake at 350°F for 6 minutes on each side. Serve. Nutrition: Calories: 15 Fat: 2 g Carbs: 3 g Protein: 36 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Chaffle Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 4 eggs, beaten 2 oz. bacon, cooked and chopped 1 cucumber, pickled and grated 2 oz. cheddar cheese, shredded 1/4 tsp. salt 1/2 tsp. ground black pepper Cooking spray, as needed Directions: 1. In a mixing bowl, mix up the eggs, bacon, pickled cucumber, cheese, salt, and ground black pepper. Whisk the mixture gently. Then spray the air fryer pan with cooking spray. 2. Pour 1/4 part of the liquid inside and cook at 350°F for 25 minutes. 3. Serve and enjoy. Nutrition: Calories: 109 Fat: 15.1 g Carbs: 3.6 g Protein: 64.8 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Cheese Rounds Preparation Time: 10 minutes Cooking Time: 6 minutes Servings: 4 Ingredients: 1 cup cheddar cheese, shredded Directions: 1. Preheat the air fryer to 400°F. Then line the air fryer basket with baking paper. 2. Sprinkle the cheese on the baking paper in the shape of small rounds. 3. Cook them at 400°F for 6 minutes, or until the cheese is melted and starts to be crispy. 4. Serve and enjoy. Nutrition: Calories: 114 Fat: 9.4 g Carbs: 0.4 g Protein: 57 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Coconut Cheese Sticks Preparation Time: 10 minutes Cooking Time: 4 minutes Servings: 4 Ingredients: 1 egg, beaten 4 tbsp. coconut flakes 6 oz. Provolone cheese Cooking spray, as needed Directions: 1. Cut the cheese into sticks. Then dip every cheese stick in the beaten egg. 2. After this, in another bowl, mix up coconut flakes. 3. Coat the cheese sticks in the coconut mixture. 4. Preheat the air fryer to 400°F. Put the cheese sticks in the air fryer and spray them with cooking spray. 5. Cook the meal at 400°F for 2 minutes on each side. Cool them well before serving. Nutrition: Calories: 134 Fat: 14.2 g Carbs: 2.1 g Protein: 32.5 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Garlic Avocado Balls Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 1 avocado, peeled, pitted, and mashed 1/4 cup ghee, melted ½ tbsp. Garlic cloves 2 spring onions, minced 1 tbsp. lime juice 2 tbsp. cilantro A pinch salt and black pepper 4 bacon slices, cooked and crumbled Cooking spray, as needed Directions: 1. In a bowl, mix all the ingredients except the cooking spray, stir well, and shape medium balls out of this mixture. 2. Place them in your air fryer’s basket, grease with cooking spray, and cook at 370°F for 5 minutes. Serve as a snack. Nutrition: Calories: 110 Fat: 6 g Carbs: 4 g Protein: 46 g Recommendation: It is recommended to consume a small portion of the recipe in relation to the state of health of the person, and in how many days after surgery the person can take different amounts of food is subjective, so ask your doctor. In any case, for the salt, it is advisable to take only small amounts per meal, and do not consume too hot food. For any doubt ask to your doctor.

Third Eye Awakening and Decalcifying the Pineal Gland 1. Sit in a comfortable position and allow your body a few moments to settle and relax. 2. Close your eyes, take a deep breath, and hold it for as long as you can, feeling the fullness in your lungs. Exhale slowly through your mouth. 3. Bring your full focus to the third eye chakra. If it helps, you can visualize it as a small ball of light. 4. Allow your senses to become vividly and intensely aware of everything around you: Any sounds in the background like voices or the hum of electrical appliances, the seat beneath you, the feel of your clothes against your skin, and any smells that may come to you. 5. Allow your senses to fully experience all of these things while dismissing any thoughts about them. 6. Visualize your third eye absorbing and processing all of these sounds, smells, and sensations. 7. When you are ready, end the meditation by taking a few deep breaths. This meditation can be practiced daily.

Chapter 6: Appetizers Sweet Cinnamon Peaches

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 tbsp. sugar ¼ tsp. ground cinnamon 4 peaches, cut into wedges Cooking spray, as needed Directions: 1. Grease your air fryer basket using a cooking spray. 2. In a large bowl, stir the sugar and cinnamon. Add the peaches to the bowl and toss to coat evenly. 3. Spread the coated peaches in a single layer on the basket. 4. Select “Air Fry,” set the temperature to 350°F (180°C), and set the time to 10 minutes. 5. After 5 minutes, remove and flip the peaches over. Lightly mist them with cooking spray. Return until done.

6. Let rest for 5 minutes before serving. Nutrition: Calories: 80 Carbs: 20 g Fat: 0 g Protein: 0 g

Garlic Edamame Preparation Time: 5 minutes Cooking Time: 9 minutes Servings: 4 Ingredients: 1 bag frozen edamame in pods 2 tbsp. olive oil, divided ½ tsp. garlic salt ½ tsp. salt ¼ tsp. freshly ground black pepper ½ tsp. red pepper flakes (optional) Directions: 1. Put the edamame in a medium bowl, then drizzle with 1 tbsp. of olive oil. Toss to coat well. 2. Stir the garlic salt, salt, pepper, and red pepper flakes (if desired) in a small bowl. Pour the mixture into the bowl of edamame and toss until the edamame is fully coated. 3. Grease your air fryer basket with the rest of the 1 tbsp. of olive oil. 4. Place the edamame in the greased basket. 5. Select “Air Fry,” set the temperature to 375°F (190°C), and set the time to 9 minutes. 6. Stir the edamame once halfway through the cooking time. Serve warm. Nutrition: Calories: 240 Carbs: 26 g Fat: 7 g Protein: 21 g

Lemon-Pepper Wings Preparation Time: 5 minutes Cooking Time: 24 minutes Servings: 10 Ingredients: 2 lb. (907 g) chicken wings 4 ½ tsp. salt-free lemon pepper seasoning 1 ½ tsp. baking powder 1 ½ tsp. kosher salt Directions: 1. Toss all the ingredients until well coated in a large bowl. Put the wings in the air fryer basket, making sure they don’t crowd each other too much. 2. Select “Air Fry,” set the temperature to 375°F (190°C), and set the time to 24 minutes. 3. After 12 minutes, remove and turn the wings over. Return them to the oven to continue cooking until done. Let them rest for 5 minutes before serving. Nutrition: Calories: 110 Carbs: 0 g Fat: 9 g Protein: 8 g

Easy Jalapeño Poppers Preparation Time: 10 minutes Cooking Time: 13 minutes Servings: 5 Ingredients: 5 jalapeño peppers, sliced in half and deseeded 2 tbsp. salsa 4 oz. goat cheese, crumbled 1/4 tsp. chili powder 1/2 tsp. garlic, minced Pepper, to taste Salt, taste Directions: 1. In a small bowl, mix the cheese, salsa, chili powder, garlic, pepper, and salt. 2. Spoon the cheese mixture into each jalapeño halves, and then place them in the air fryer basket. 3. Cook the jalapeño poppers at 350°F for 13 minutes. 4. Serve and enjoy. Nutrition: Calories: 111 Fat: 8.3 g Carbs: 2.1 g Sugar: 1.2 g Protein: 7.3 g Cholesterol: 24 mg

Perfect Crab Dip Preparation Time: 5 minutes Cooking Time: 7 minutes Servings: 4 Ingredients: 1 cup crabmeat 2 tbsp. parsley, chopped 2 tbsp. fresh lemon juice 2 tbsp. hot sauce 1/2 cup green onion, sliced 2 cups cheese, grated 1/4 cup mayonnaise 1/4 tsp. pepper 1/2 tsp. salt Directions: 1. In a 6-inch dish, mix the crabmeat, hot sauce, cheese, mayo, pepper, and salt. 2. Put the dish in the air fryer basket, then cook the dip at 400°F for 7 minutes. 3. Remove the dish from the air fryer. 4. Drizzle the dip with the lemon juice and garnish with the parsley. Serve and enjoy. Nutrition: Calories: 313 Fat: 23.9 g Carbs: 8.8 g Sugar: 3.1 g Protein: 16.2 g Cholesterol: 67 mg

Spinach Dip Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 8 Ingredients: 8 oz. cream cheese, softened 1/4 tsp. garlic powder 1/2 cup onion, minced 1/3 cup water chestnuts, chopped 1 cup mayonnaise 1 cup Parmesan cheese, grated 1 cup frozen spinach, thawed and squeezed 1/2 tsp. pepper Cooking spray, as needed Directions: 1. Spray the air fryer baking dish using a cooking spray. 2. Put all the ingredients into the bowl and mix. 3. Put the batter into the prepared baking dish, and put it in the air fryer basket. 4. Cook at 300°F for 35–40 minutes. After 20 minutes of cooking, stir the dip. 5. Serve and enjoy. Nutrition: Calories: 220 Fat: 20.5 g Carbs: 9.3 g Sugar: 2.3 g Protein: 3.8 g Cholesterol: 41 mg

Sweet Potato Tots Preparation Time: 10 minutes Cooking Time: 31 minutes Servings: 24 Ingredients: 2 sweet potatoes, peeled 1/2 tsp. Cajun seasoning Salt, to taste 1 cup Water Cooking spray, as needed Directions: 1. Pour the water into a pot and boil it, then add the sweet potatoes. Boil for 15 minutes, then drain well. 2. Grate the boiled sweet potatoes into a bowl. 3. Put the Cajun seasoning plus salt in the grated sweet potatoes, and mix until well combined. 4. Lightly spray your air fryer basket using a cooking spray. 5. Form a small tot of the mixture and put it in an air fryer basket. 6. Cook at 400°F for 8 minutes. Turn the sweet potato tots to another side and cook them for 8 minutes more. Serve and enjoy. Nutrition: Calories: 15 Fat: 0 g Carbs: 3.5 g Sugar: 0.1 g Protein: 0.2 g Cholesterol: 0 mg

Herb Zucchini Slices Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 2 zucchinis, sliced in half lengthwise 1 tbsp. olive oil 2 tbsp. almond flour 1 tbsp. parsley, chopped Pepper, to taste Salt, to taste Directions: 1. Preheat the air fryer to 350°F. 2. In a bowl, mix the parsley, oil, almond flour, pepper, and salt. 3. Top with cheese mixture and the zucchini pieces, and put this in the air fryer basket. 4. Cook at 350°F for 15 minutes. Serve and enjoy. Nutrition: Calories: 157 Fat: 11.4 g Carbs: 5.1 g Sugar: 1.7 g Protein: 11 g Cholesterol: 20 mg

Ranch Kale Chips Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 4 cups kale, stemmed 1 tbsp. nutritional yeast flakes 2 tsp. ranch seasoning 2 tbsp. olive oil 1/4 tsp. salt Cooking spray, as needed Directions: 1. Mix all the ingredients into a large mixing bowl. 2. Lightly oil your air fryer basket with cooking spray. 3. Add the kale to the air fryer basket and cook at 370°F for 4–5 minutes. Shake halfway, then serve and enjoy. Nutrition: Calories: 102 Fat: 7 g Carbs: 8 g Sugar: 0 g Protein: 3 g Cholesterol: 0 mg

Curried Sweet Potato Fries Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 3 Ingredients: 2 small sweet potatoes, peeled and cut into fry-shaped pieces 1/4 tsp. coriander 1/2 tsp. curry powder 2 tbsp. olive oil 1/4 tsp. sea salt Cooking spray, as needed Directions: 1. 2. 3. 4. 5.

Put all the ingredients into a large mixing bowl, and toss well. Spray the air fryer basket with cooking spray. Transfer the sweet potato fries to the air fryer basket. Cook at 370°F for 20 minutes. Shake halfway through. Serve and enjoy.

Nutrition: Calories: 118 Fat: 9 g Carbs: 9 g Sugar: 2 g Protein: 1 g Cholesterol: 0 mg

Roasted Almonds Preparation Time: 5 minutes Cooking Time: 8 minutes Servings: 8 Ingredients: 2 cups almonds 1/4 tsp. pepper 1 tsp. paprika 1 tbsp. garlic powder 1 tbsp. soy sauce Cooking spray, as needed Directions: 1. 2. 3. 4.

Mix the pepper, paprika, garlic powder, and soy sauce in a bowl. Add the almonds and stir to coat. Grease the air fryer basket using a cooking spray. Put the almonds into the air fryer basket and cook at 320°F for 6–8 minutes. Shake the basket after every 2 minutes. Serve and enjoy.

Nutrition: Calories: 143 Fat: 11.9 g Carbs: 6.2 g Sugar: 1.3 g Protein: 5.4 g Cholesterol: 0 mg

Pepperoni Chips Preparation Time: 2 minutes Cooking Time: 8 minutes Servings: 6 Ingredients: 6 oz. pepperoni slices Directions: 1. Place one batch of pepperoni slices in the air fryer basket. Cook at 360°F for 8 minutes. 2. Cook the remaining pepperoni slices using the same procedure. Serve and enjoy. Nutrition: Calories: 51 Fat: 1 g Carbs: 2 g Sugar: 1.3 g Protein: 0 g Cholesterol: 0 mg

Breathing Meditation 1. Sit with legs crossed on the floor or sit in a chair. Place your hands on your shoulders and push your elbows out so they are pointed to the side. 2. Take a slow and deep breath in. Twist your body to the right and lengthen and straighten your spine as you twist. Keep your abdominal muscles engaged. 3. Slowly breath out and twist your body all the way over to the left. Remember to keep your back straight and long. Engage your abdominal muscles and keep your chest wide open. Try not to arch your back. 4. Keep the breaths in and out slow and deep. 5. Repeat steps 1–4 several times. 6. Bring your back to a normal resting position. Drop your hands down to your knees and breathe normally, keeping your eyes closed 7. Consider the energy of your heart and reflect on the feelings, thoughts, or emotions that come up for as long as you need.

Chapter 7: Quick and Easy Recipes in 5 Minutes

Low-Carb, Cheese-Stuffed Jalapeño Poppers Preparation Time: 15 minutes Cooking Time: 5 minutes Servings: 5 Ingredients: 10 jalapeño peppers 6 oz. light cream cheese ¼ cup shredded cheddar cheese 2 tbsp. panko bread crumbs Cooking oil, as needed Directions: 1. Halve the jalapeños lengthwise. Remove the seeds and the white membrane. 2. Microwave the cream cheese within 15 seconds to soften. 3. Remove the bowl from the microwave, then add the cheddar cheese. Mix well. 4. Stuff each of the jalapeño halves with the cheese mixture, then sprinkle

the panko bread crumbs on top of each popper. 5. Place the poppers in the air fryer, spray cooking oil, and cook for 5 minutes. 6. Cool before serving. Nutrition: Calories: 156 Fat: 14 g Cholesterol: 43 mg Sodium: 874 mg Carbs: 3 g Fiber: 1 g Protein: 4 g

Ham with Apricot Sauce Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 1 tsp. lemon juice ¼ cup apricot jam ½ tsp. ground cinnamon 1 tsp. mustard 2 slices ham Directions: 1. Combine the lemon juice, apricot jam, ground cinnamon, and mustard in a bowl. 2. Brush both sides of the ham with this mixture. 3. Air-fry the ham at 350°F for 5 minutes. Serving Suggestions: Drizzle with a little of lemon juice before serving. Preparation and Cooking Tips: Use a thick-cut ham slice for this recipe. Nutrition: Calories: 233 Protein: 17 g Fat: 13 g Carbs: 11 g Cholesterol: 48 mg

Buffalo Cauliflower Recipe Preparation Time: 5 minutes Cooking Time: 40 minutes Servings: 2 Ingredients: 1 cup buffalo sauce 1 whole cauliflower, cut into florets Cooking spray, as needed Ranch dressing, for serving Blue cheese dressing, for serving Directions: 1. Preheat the fryer to 360°F. Spray the fryer insert or skillet with cooking spray. 2. Add the cauliflower to a large bowl. Empty ½ of the buffalo sauce into the florets and whisk to coat. Place the cauliflower florets in the prepared pan and air-fry for 12–15 minutes, stirring every 5 minutes. 3. Serve with the reserved buffalo sauce, ranch dressing, and blue cheese dressing, if desired. 4. To bake buffalo cauliflower, preheat the oven to 450°F. 5. Add the cauliflower to a large dish. Empty ½ of the buffalo sauce into the florets and whisk to coat. Place the coated cauliflower on a prepared baking sheet and bake for 20 minutes. Add half of the reserved sauce and stir to coat. Bake for 5 more minutes. 6. Serve with the reserved buffalo sauce, ranch dressing, and blue cheese dressing, if desired. Nutrition: Calories: 52 Carbs: 6.4 g Protein: 2.6 g Fat: 2.6 g

Roasted Onion and Cherry Tomatoes Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 1 lb. cherry tomatoes 2 tbsp. olive oil 1 tsp. Italian seasoning Salt and pepper, to taste 1 onion, roasted and sliced into wedges Directions: 1. 2. 3. 4. 5.

Toss the tomatoes in the olive oil. Season with the Italian herbs, salt, and pepper. Add them to the air fryer basket. Cook at 300°F for 5 minutes. Stir in the onion, and serve.

Serving Suggestions: Drizzle with a little of olive oil before serving. Preparation and Cooking Tips: You can also use other dried herbs for this recipe. Nutrition: Calories: 61.2 Protein: 1.3 g Fat: 3.9 g Carbs: 6.9 g

Authentic Mediterranean Calamari Salad Preparation Time: 15 minutes Cooking Time: 5 minutes Servings: 3 Ingredients: 1 lb. squid, cleaned and sliced into rings 2 tbsp. sherry wine ½ tsp. granulated garlic Salt, to taste ½ tsp. ground black pepper ½ tsp. basil ½ tsp. rosemary, dried 1 cup grape tomatoes 1 small red onion, thinly sliced ⅓ cup Kalamata olives, pitted and sliced ½ cup mayonnaise 1 tsp. yellow mustard ½ cup fresh flat-leaf parsley leaves, coarsely chopped Cooking spray, as needed Directions: 1. Start by preheating the air fryer to 400°F. Spritz the air fryer basket with cooking oil. 2. Toss the squid rings with the sherry wine, garlic, salt, pepper, basil, and rosemary. Cook in the preheated air fryer for 5 minutes, shaking the basket halfway through the cooking time. 3. Work in batches and let it cool to room temperature. When the squid is cool enough, add the remaining ingredients. 4. Gently stir to combine and serve well chilled. Bon appétit! Nutrition: Calories: 457 Fat: 31.3 g

Carbs: 18.4 g Protein: 21 g Sugars: 9.2 g

Roasted Tomatoes Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 1 lb. tomatoes, sliced into quarters ½ cup balsamic vinegar 1 tsp. Italian seasoning Directions: 1. 2. 3. 4.

Toss the tomatoes in balsamic vinegar. Sprinkle with the Italian seasoning. Spread the tomatoes in the air fryer basket. Cook at 300°F for 5 minutes, stirring once.

Serving Suggestions: Sprinkle with the dried herbs before serving. Preparation and Cooking Tips: You can also use cherry tomatoes for this recipe. Nutrition: Calories: 38 Protein: 1.1 g Fat: 1.5 g Carbs: 6.2 g

Grilled Tilapia with Portobello Mushrooms Preparation Time: 20 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 2 tilapia fillets 1 tbsp. avocado oil ½ tsp. red pepper flakes, crushed ½ tsp. sage, dried and crushed ¼ tsp. lemon pepper ½ tsp. sea salt 1 tsp. parsley flakes, dried 4 medium-sized Portobello mushrooms A few drizzles liquid smoke Directions: 1. Toss all the ingredients in a mixing bowl, except for the mushrooms. 2. Transfer the tilapia fillets to a lightly greased grill pan. Preheat your air fryer to 400°F, and then cook the tilapia fillets for 5 minutes. 3. Now turn the fillets over and add the Portobello mushrooms. Continue to cook for 5 minutes longer, or until the mushrooms are tender and the fish is opaque. Serve immediately. Nutrition: Calories: 320 Fat: 11.4 g Carbs: 29.1 g Protein: 49.3 g Sugars: 4.2 g

Cajun Shrimp Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 6 Ingredients: 16–20 (1.25 lb.) tiger shrimp 1 tbsp. olive oil 1/2 tsp. old bay seasoning ¼ tsp. smoked paprika ¼ tsp. cayenne pepper Directions: Set the air fryer to 390°F. Cover the shrimp using the oil and spices. Toss them into the air fryer basket and set the timer for 5 minutes. Serve with your favorite side dish. Nutrition: Calories: 356 Fat: 18 g Carbs: 5 g Protein 34 g

Tuna Sandwiches Preparation Time: 10 minutes Cooking Time: 8 minutes Servings: 2 Ingredients: 16 oz. canned tuna, drained ¼ cup mayonnaise 2 tbsp. mustard 1 tbsp. lemon juice 2 green onions, chopped 3 English muffins, halved 3 tbsp. butter 6 Provolone cheese Directions: 1. In a bowl, mix the tuna with mayo, lemon juice, mustard, and green onions. Stir. 2. Grease the muffin halves with the butter, place them in the preheated air fryer, and bake them at 350°F for 4 minutes. 3. Spread tuna mixture on the muffin halves, and top each with the Provolone cheese. Return the sandwiches to the air fryer and cook them for 4 minutes, divide among plates, and serve for breakfast right away. Enjoy! Nutrition: Calories: 182 Fat: 4 g Fiber: 7 g Carbs: 8 g Protein: 6 g

Shrimp Sandwiches Preparation Time: 10 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 1 ¼ cups cheddar, shredded 6 oz. canned tiny shrimp, drained 3 tbsp. mayonnaise 2 tbsp. green onions, chopped 4 whole wheat bread slices 2 tbsp. soft butter Directions: 1. In a bowl, mix the shrimp with the cheese, green onion, and mayo. Stir well. Spread this on half of the bread slices, top with the other bread slices, cut them into halves diagonally, and spread butter on top. 2. Place the sandwiches in your air fryer and cook at 350°F for 5 minutes. 3. Divide shrimp sandwiches among plates and serve them for breakfast. Enjoy! Nutrition: Calories: 162 Fat: 3 g Fiber: 7 g Carbs: 12 g Protein: 4 g

Tree Pose Meditation 1. Assume a standing position. Make sure that your feet are apart so that you are able to achieve a steady balance. 2. While performing an outbreath, relax your knees. Drop your coccyx while you engage your thighs. 3. Breathe deeply in a relaxed manner. 4. Let gravity ground you. Feel the life-giving energy moving up your spine. 5. Imagine the color red illuminating in your root chakra. 6. While doing this, chant the word “Lam.” 7. Maintain this position for 5 breaths. Then you may switch sides. Whenever you practice this position, you are affecting the area in your life that governs familial relations and feelings of self-preservation. This pose provides you with confidence so that you will be able to stand up by yourself.

Chapter 8: Poultry and Meat Chicken and Broccoli

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 454 g/1 lb. chicken breast or thighs 1/4–1/2 lb./1–2 cups/113–227 g broccoli 1/2 onion 3 tbsp./45 ml vegetable/grape seed oil ½ tsp./2.5 ml garlic powder 1 tbsp./15 ml fresh ginger 1 tbsp. gluten-free tamari, to taste /soy sauce alternative 1 tbsp. white vinegar, distilled or rice 1 tsp. sesame oil 2 tsp. hot sauce (optional) ½ tsp. black pepper and sea salt, to taste Lemon wedges (if desired) Directions:

1. 2. 3. 4.

Do not preheat the air fryer for this recipe. Slice the broccoli into florets. Mince the ginger. Slice the onion into thick slices as desired. Combine the oil with the garlic powder, ginger, rice vinegar, soy sauce, sesame oil, optional hot sauce, salt, and pepper in a mixing dish. 5. Use a sharp knife to discard the chicken’s fat and bones; dice it into 1inch bites, tossing them into a mixing container. 6. In a second container, add the broccoli and onions. Divide the marinade between the two bowls, stirring to coat them thoroughly. 7. Add just the chicken to the air fryer basket/tray. 8. Air-fry at 380°F for 10 minutes. Stir in the broccoli and onions with the chicken, including all of the marinade. 9. Continue to air-fry using the same temperature until the chicken is cooked through, about 8–10 minutes. Make sure to stir halfway through the cooking so the broccoli gets cooked evenly. 10. Serve it warm with a spritz of fresh lemon juice over the top with a dusting of pepper and salt to your liking. Nutrition: Calories: 250 Carbs: 4 g Fat: 15 g Protein: 26 g Sugar: 1 g Dietary Fiber: 1 g

Chicken Fajitas Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 8 Ingredients: 2 (1 lb./450 g) chicken breasts 1 red onion 1 fresh bell pepper, each green, yellow, and red 3 tbsp. fajita seasoning 1 tbsp. vegetable oil Warmed tortillas, avocado slices, Pico de Gallo, or guacamole, for serving Directions: 1. 2. 3. 4. 5. 6. 7. 8.

Heat the air fryer to 390°F/199°C. Discard the fat and bones from the chicken, and slice it into strips. Slice the peppers into ½-inch slices and the onion into wedges. Drizzle the oil over the chicken strips, and season with the fajita seasoning. Thoroughly toss them so they're evenly coated with the seasoning. Scatter the veggies into the mixture, tossing gently until covered. Arrange all of the ingredients in an air fryer basket. Air-fry for 15 minutes, tossing halfway through the frying cycle. Serve with warmed tortillas, avocado slices, Pico de Gallo, or guacamole.

Nutrition: Calories: 154 Carbs: 4 g Fat: 10 g Protein: 11 g Sugar: 2 g Dietary Fiber: 1 g

Chicken Hash Preparation Time: 4 minutes Cooking Time: 10 minutes Servings: 3 Ingredients: 6 oz./170 g cauliflower 7 oz./200 g chicken fillet ½ yellow onion 1 green pepper 1 tbsp. cream 1 tsp. black pepper Directions: Heat the air fryer to 380°F/194°C. Chop the cauliflower and add it to a blender to make rice. Dice the chicken into bite-sized chunks and dust using pepper and salt. Dice the green pepper and onion. Combine the ingredients. Add the fryer basket, cook it until done (about 6–7 minutes), and serve. Nutrition: Calories: 261 Carbs: 7.1 g Fat: 16.8 g Protein: 21 g

Chicken Nuggets Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: 1 cup buttermilk 2 lb./910 g chicken tenderloins, cut into nugget size 1 cup flour 3 tbsp. Parmesan cheese, grated 1 tbsp. paprika 1 tsp. each black pepper and salt 2 eggs 1 tbsp. parsley flakes 2 cups panko breadcrumbs Cooking spray, as needed Directions: 1. Mix the buttermilk and chicken in a big mixing container for a few minutes to soak while preparing the seasoned flour. 2. Whisk the flour with paprika, Parmesan, parsley, pepper, and salt in a big mixing container. Whisk the eggs in another dish. 3. Pour the breadcrumbs into a platter. 4. Dredge the nuggets into the flour mix, in the beaten egg, and lastly, coat them in breadcrumbs. 5. Preheat the air fryer to 400°F/204°C. 6. Spray the basket with cooking spray. Place as many nuggets into the basket as you can without overcrowding. Lightly mist the tops of the nuggets with cooking spray. 7. Cook for 10 minutes. 8. Flip the chicken nuggets and cook for an additional 2 minutes. 9. Remove and repeat with the remaining nuggets. Nutrition:

Calories: 310 Carbs: 33.5 g Fat: 6.8 g Protein: 33.4 g Sugar: 1.7 g Fiber: 0.9 g

Chicken Thighs Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 4 chicken thighs 2 tsp. olive oil ½ tsp. each black pepper and salt 1 tsp. smoked paprika ¾ tsp. garlic powder Directions: 1. Set the air fryer to reach 400°F/204°C. 2. Remove the bones from the thighs, but leave them with the skin. 3. Pat the thighs dry using a few paper towels. Brush the skin with a spritz of oil. 4. Arrange the chicken thighs skin-side down and single-layered on a plate. 5. Whisk the paprika, salt, pepper, and garlic powder in a mixing container. 6. Sprinkle about half of the seasoning mixture evenly over the thighs. Turn the thighs over and evenly sprinkle the remaining seasoning mixture on top. 7. Place each of the thighs skin-side up in the fryer basket (not stacked). 8. Fry the chicken until it’s brown and the juices run clear when poked with a fork, about 18 minutes. The centermost part of the chicken should reach a minimum of 165°F/74°C. Nutrition: Calories: 213 Carbs: 0.9 g Fat: 4 g Protein: 19.3 g

Sugar: 0.2 g

Chicken Parmesan Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 chicken breasts (8 oz. each), sliced in half to make 4 thin cutlets 6 tbsp. seasoned breadcrumbs, whole wheat or gluten-free 2 tbsp. grated Parmesan/similar cheese 6 tbsp. reduced-fat mozzarella cheese 1 tbsp. margarine/ melted butter /olive oil ½ cup marinara Cooking spray, as needed Directions: 1. Heat the air fryer at 360°F/182°C for 3 minutes. 2. Toss the breadcrumbs and Parmesan cheese in a mixing container. Melt the butter in another dish. 3. Lightly brush the butter onto the chicken, then dip it into the breadcrumb mixture. 4. When the fryer unit is ready, put two pieces in the basket and spray the tops using a spritz of cooking oil spray. 5. Cook them for 6 minutes, turn, and top each with sauce (2 tbsp.) and shredded mozzarella cheese (1.5 tbsp.). 6. Cook them till the cheese has melted, about 3 minutes. 7. Set aside and keep warm. Repeat with the remaining 2 pieces. 8. Serve when ready. Nutrition: Calories: 251 Carbs: 14 g Fat: 9.5 g Protein: 31.5 g Dietary Fiber: 1.5 g

Chicken and Veggies Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb./2–3 medium chicken breasts 1 cup fresh or frozen broccoli florets 1 zucchini 1 cup bell pepper ½ onion 2 garlic cloves 2 tbsp. olive oil ½ tsp. each garlic powder and chili powder 1 tbsp. Italian seasoning or spice blend of choice ½ tsp. each black pepper and salt, or to taste Directions: 1. Heat the air fryer to 400°F/204°C. 2. If your air fryer is small, you may have to cook them in 2 to 3 batches. 3. Mince the garlic. Dice the veggies and chicken into small-size chunks, and toss them into a large mixing container. 4. Add the oil and seasoning to the bowl and toss to combine. 5. Arrange the chicken and veggies in the fryer. Air-fry them for 10 minutes, shaking halfway through the cycle. Serve when they’re to your liking. Nutrition: Calories: 230 Carbs: 8 g Protein: 26 g Sugar: 4 g Dietary Fiber: 3 g

Chicken Wings Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 2 Ingredients: 10 (1.5 lb./680 g) chicken drumettes Cooking spray, as needed 1 tbsp. low-sodium soy sauce ½ tsp. cornstarch 2 tsp. honey 1 tsp. freshly ground chili paste, such as sambal oelek 1 tsp. garlic ½ tsp. fresh ginger 1 tsp. lime juice 1/8 tsp. kosher salt 2 tbsp. chopped scallions Directions: 1. Heat the air fryer to reach 400°F/204°C. 2. Use a few paper towels to dry the chicken and thoroughly coat it with a spritz or two of cooking oil spray. 3. Place the chicken in the fryer basket, arranging the drumettes on their sides to avoid overcrowding. 4. Air-fry until the skin is crispy, turning the drumettes over halfway through cooking, about 25 minutes. 5. Finely chop the ginger and garlic. Squeeze the lime for juice. 6. Whisk the cornstarch with the soy sauce in a small-sized skillet. 7. Whisk in the honey, garlic, ginger, sambal, salt, and lime juice. 8. Wait for it to simmer using the “med-high” temperature setting. Simmer until the mixture just starts to bubble and is thickened. 9. Place the chicken in a mixing container and toss it with the sauce. Sprinkle with a few scallions, and serve. Nutrition:

Calories: 304 Carbs: 8 g Fat: 19 g Protein: 23 g Sugar: 12 g Dietary Fiber: 0 g

Crumbly Chicken Tenderloins Preparation Time: 7 minutes Cooking Time: 12 minutes Servings: 4–8 Ingredients: 1 egg ½ cup dry breadcrumbs 2 tbsp. vegetable oil 8 chicken tenderloins Directions: 1. Heat the air fryer to 350°F/177°C. 2. Whisk the egg in a small-sized mixing container. 3. Combine the breadcrumbs with the oil in a second container until the mixture is crumbly. 4. Dip the chicken into the bowl of the egg, shaking off any residual egg. 5. Dredge the chicken through the crumb mixture, making sure it’s thoroughly covered. 6. Arrange the tenderloins into the air fryer basket. Cook until the centers are no longer pink, about 12 minutes. 7. The chickens’ center should read at least 165°F/74°C when tested with a cooking thermometer. Nutrition: Calories: 252.7 Carbs: 9.8 g Fat: 4 g Protein: 26.2 g Sugar: 0.9 g Fiber: 0.6 g

General Tso’s Chicken Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1 large egg 1 lb. chicken thighs ¼ cup and 2 tsp. cornstarch, divided ¼ tsp. each ground white pepper and kosher salt 7 tbsp. chicken broth 2 tbsp. ketchup 2 tbsp. soy sauce 2 tsp. sugar 2 tsp. unseasoned rice vinegar 1.5 tbsp. canola oil ½ tsp. toasted sesame seeds 3–4 chiles de árbol 1 tbsp. fresh ginger 1 tbsp. garlic 2 tbsp. green onion, divided 1 tsp. toasted sesame oil Directions: 1. Thinly slice the green onion. Dice/chop the ginger and garlic. Discard the seeds from the chiles de árbol and chop them. 2. Trim the chicken to remove all bones and fat. Cut them into 1.25-inch chunks. 3. Whisk the egg in a large mixing container. Toss in the chicken to thoroughly cover. 4. In another bowl, combine the cornstarch (1/3 cup) with the pepper and salt. 5. Pat the chicken dry and transfer it with a fork to the cornstarch mixture, and stir with a spatula to coat each of the pieces.

6. Transfer the chicken to the air fryer oven racks/fryer basket in batches, making sure to leave a little space between each of the pieces. 7. Heat the fryer unit before fry time to reach 400° for 3 minutes. 8. Add the battered chicken to the fryer unit to cook for 12 to 16 minutes. Shake it about halfway through the cycle. Allow the chicken to rest for 3 to 5 minutes. If the chicken is still damp on one side, cook for another 1 to 2 minutes. 9. Whisk the rest of the cornstarch (2 tsp.) with the broth, soy sauce, ketchup, sugar, and rice vinegar. 10. Heat the oil and chiles in a large skillet using the medium temperature setting. When gently sizzling, add the ginger and garlic, cooking until fragrant, about ½ minute. 11. Rewhisk the cornstarch mixture and mix it into the skillet mixture. Increase the heat setting to medium-high. 12. Once the sauce is bubbling, add the chicken. Stir to coat, cooking until the sauce thickens and nicely clings to the chicken, about 1.5 minutes. 13. Place the pan on a cool burner. Mix in 1 tbsp. of green onion and sesame oil. 14. Scoop it onto a plate, and garnish using the sesame seeds and the remaining 1 tbsp. of green onion to serve. Nutrition: Calories: 302 Fat: 13 g Protein: 26 g Sugar: 4 g Dietary Fiber: 0 g

Lemon-Pepper Chicken Breast Preparation Time: 3 minutes Cooking Time: 20 minutes Servings: 3 Ingredients: 3 large chicken breasts 1 large lemon, juiced and zested 1 medium lemon 1 tsp. garlic powder ½ tsp. sea salt 2 tsp. ground black pepper Directions: 1. Heat the air fryer unit at 360°F/182°C. 2. Lay the chicken breasts out on a chopping board. 3. Smother them in the lemon juice and rind from your large lemon. Sprinkle it with the salt, garlic powder, and pepper. 4. Arrange the breasts in the fryer basket. Cut the lemon slices and place them over the breasts (tops and sides). Air-fry for 15 minutes. 5. Check the chicken and then cook further if they are still pink in the middle, about 3–5 minutes. Slice the chicken breasts to serve. Nutrition: Calories: 276 Carbs: 5 g Fat: 6 g Protein: 49 g Sugar: 1 g Dietary Fiber: 2 g

Low-Carb Fried Chicken Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: ¼ cup/25 g coconut flour ¼ tsp. black pepper ½ tsp. salt 2 large eggs 1 cup/55 g pork rinds 1 tsp. smoked paprika ½ tsp. garlic powder 1 lb./500 g chicken tenders, about 6 chicken drumsticks, thighs, and breasts Directions: 1. 2. 3. 4. 5.

6. 7. 8. 9.

Use 3 similar dishes to prepare the ingredients to coat the chicken. Whisk the flour with the pepper and salt in a shallow container. Break the eggs in a second shallow bowl and briskly whisk. Crush the pork rinds and mix with the garlic powder and paprika in the last container. Immerse the pieces of chicken in the flour. Dip them into the egg, slightly shaking to remove any excess. Gently press it into the pork rind mixture to coat on all sides. Allow the fryer unit to heat to 400°F/204°C for 5 minutes. Arrange the prepared chicken in the basket (not stacked). Air-fry those until they’re as crispy as desired, about 15–20 minutes. As you prepare them (in batches if needed), keep them in a container tented with a layer of foil in a low-temperature oven. Serve immediately for the most flavorful result.

Nutrition: Calories: 306

Carbs: 1.5 g Fat: 10.7 g Protein: 49.3 g

Air-Fried Turkey Breast Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 8 Ingredients: 1 tbsp. olive oil 3–4 lb./1.4–1.8 kg turkey breast, skin-on, bone-in, and thawed 2 tsp. seasoning salt of choice Directions: 1. Set the air fryer to 350°F/177°C. 2. Rub the oil over the turkey breast and thoroughly dust it using salt. 3. Arrange the turkey in the fryer with its skin side down, about 20 minutes. Continue cooking till it’s done, about 30–40 minutes. 4. It’s done when the internal temperature reaches 165°F/74°C. Nutrition: Calories: 263 Carbs: 0.3 g Fat: 10.1 g Protein: 40.2 g Sodium: 913 mg

Guru Prasad Meditation 1. Sit on your heels and imagine your spinal column been filled with light and let it rise up through your spinal column. Take time to breathe in and feel as the prana flows through your breath. 2. Using your hands, make a bowl-shaped form, and place your palms in front of your heart and face them up towards the sky. The bowl’s purpose is to receive invisible light. 3. Place your upper arms against your rib cage. Feel the gifts from the universe been poured into your hands. The gifts will come one after the blessings come to you in a similar manner. Feel the presence of the infinite universe as you practice this yoga. 4. Take long, deep breaths and exhale completely while allowing your heart to open for the feelings of love and compassion to penetrate through it. 5. Also, open yourself so that you can receive blessings in the form of many aspects, including consciousness and infinite universe. Practice this form of mediation for at least 3 minutes. Our consciousness will blossom if we allow the free flow of prana and healing of our crown chakra.

Cajun Chicken Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: Cooking spray, as needed 8 chicken drumsticks Olive oil, as needed For the Cajun Seasoning: 1 tsp. onion powder 1 tsp. paprika ½ tsp. garlic powder ½ tsp. dried thyme ½ tsp. dried basil ½ tsp. dried oregano ½ tsp. cayenne pepper Salt and pepper, to taste Directions: 1. 2. 3. 4. 5. 6.

Combine the Cajun seasoning ingredients. Spray the air fryer basket with oil. Coat chicken with olive oil. Sprinkle all sides of the chicken with the Cajun seasoning. Add the chicken to the air fryer basket. Cook at 400°F for 10 minutes per side.

Serving Suggestions: Garnish with lettuce and cucumber. Preparation and Cooking Tips: You can also marinate for 30 minutes before cooking. Nutrition: Calories: 563 Carbs: 1.8 g

Fat: 47.8 g Protein: 25 g Cholesterol: 67.2 mg

Chicken Paprika Preparation Time: 15 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: 1 lb. chicken wings Olive oil, as needed Salt and pepper, to taste 1 tsp. garlic powder 3 tsp. smoked paprika Directions: 1. Drizzle the chicken wings with olive oil. 2. Season with the salt, pepper, garlic powder, and smoked paprika. 3. Air-fry at 400°F for 30 minutes, turning once or twice. Serving Suggestions: Garnish with lemon wedges. Preparation and Cooking Tips: Make sure there’s enough room between the chicken wings. Nutrition: Calories: 170 Carbs: 7.8 g Fat: 9.8 g Protein: 13 g Cholesterol: 42 mg

Korean Fried Chicken Preparation Time: 10 minutes Cooking Time: 12 minutes Servings: 4 Ingredients: ½ cup flour Salt and pepper, to taste ½ cup water 1 lb. chicken 1 tbsp. sugar 3 tsp. chili garlic paste 1 tbsp. cider vinegar Directions: 1. 2. 3. 4. 5. 6.

Mix the flour, salt, pepper, and water. Coat the chicken with the batter. Air-fry at 350°F for 5 to 8 minutes. In a bowl, mix the remaining ingredients. Toss the chicken in the sauce. Air-fry at 370°F for 4 minutes.

Serving Suggestions: Garnish with chopped green onion. Preparation and Cooking Tips: You can also use chicken thighs for this recipe. Nutrition: Calories: 472 Protein: 18.6 g Carbs: 44.4 g Fat: 23.8 g Cholesterol: 70.7 mg Sodium: 1149.8 mg

Sweet and Sour Chicken Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb. chicken breast, skinned and sliced into cubes ½ cup cornstarch Cooking spray, as needed For the Sauce: 2 tbsp. chili garlic paste 4 tbsp. mayonnaise 2 tbsp. rice vinegar 6 tbsp. sweet chili sauce Directions: 1. 2. 3. 4. 5.

Coat the chicken cubes with the cornstarch. Spray with oil. Air-fry at 400°F for 5 minutes per side. Mix the sauce ingredients. Toss the chicken in the sauce, and serve.

Serving Suggestions: Sprinkle with roasted peanuts. Preparation and Cooking Tips: You can also use chicken breast fillet for this recipe. Nutrition: Calories: 421 Protein: 27.4 g Carbs: 49.3 g; Fat: 13.6 g Cholesterol: 64.6 mg Sodium: 870.1 mg

Chicken Tikka Masala Preparation Time: 45 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 3 chicken breast fillets, diced 1 bowl tikka masala sauce Directions: 1. Marinate the chicken in the sauce for 30 minutes. 2. Add the chicken to the air fryer. 3. Air-fry at 350°F for 5 minutes per side. Serving Suggestions: Garnish with chopped green onion. Preparation and Cooking Tips: Remove chicken skin before cooking. Nutrition: Calories: 403 Protein: 27.2 g Carbs: 20.5 g Fat: 25 g Cholesterol: 100.2 mg Sodium: 926.5 mg

Air Fryer Steak and Mushrooms Preparation Time: 30 minutes Cooking Time: 12 minutes Servings: 6–8 Ingredients: 1 tsp. Worcestershire sauce 8 oz. mushrooms, sliced 1/2 tsp. dried garlic, minced 1/4 tsp. pepper 1 lb. lean sirloin steak, diced into cubes Spray butter, as needed Salt, to taste Directions: 1. Peel and dice the steak into 1-inch cubes. 2. Preheat the air fryer to 400°F for 4 minutes. 3. Add the sliced mushrooms to the steak. Spray butter spray three times, and mix. Spray three more times, and mix. Add the Worcestershire, 1/2 tsp. of dried minced garlic, and 1/4 tsp. of pepper. Mix. 4. Spread the mixture on the bottom of the fryer. 5. Fry in the air at 400°F for 12 minutes, stirring the mixture halfway through cooking. 6. Add more time if you prefer the steak to be more cooked, about 3 to 5 minutes longer. 7. Season to taste, and serve. Nutrition: Calories: 168 Carbs: 2 g Protein: 27 g Fat: 5 g Cholesterol: 69 mg Fiber: 1 g

Sugar: 1 g

BBQ Meatballs Preparation Time: 10 minutes Cooking Time: 14 minutes Servings: 4 Ingredients: 1 lb./450 g 93% lean ground beef ½ cup Parmesan cheese, grated, and preferably reduced-fat ½ cup 2% cheddar cheese, shredded 1 egg white 1 tbsp. grill seasoning, of your preference ¼ cup barbecue sauce, lowest sugar available Directions: 1. Measure and add all of the ingredients into a big mixing container. Use your hands or a potato masher to incorporate well until the mixture is well-formed. 2. Use a cookie scoop (ice cream scoop or 2 spoons) to form meatballs together. I recommend small meatballs, providing approximately 20 meatballs. Place the meatballs in the basket of the air fryer as you go. 3. Turn the air fryer to 360°F/182°C and the time to 14 minutes. Use a spoon to gently turn the meatballs at about halfway through the cooking cycle. Remove and serve when time is complete. Note: Nutrition information fluctuates depending on the brands used. Nutrition: Calories: 269 Carbs: 9 g Fat: 13 g Protein: 29 g Sugar: 7 g Fiber: 1 g

Italian-Style Meatballs Preparation Time: 10 minutes Cooking Time: 35 minutes Servings: 12 Ingredients: 2 tbsp. olive oil 1 medium shallot, about 2 tbsp. 3 garlic cloves, about 1 tbsp. ¼ cup whole wheat panko crumbs 2 tbsp. whole milk 2/3 lb./300 g lean ground beef 0.33 lb./150 g bulk turkey sausage 1 large egg, lightly beaten ¼ cup fresh flat-leaf parsley ½ tsp. kosher salt 1 tbsp. each fresh thyme and rosemary 1 tbsp. Dijon mustard Pasta, rice, or spiralized zoodles, for serving Directions: 1. 2. 3. 4.

Preheat the air fryer unit to reach 400°F/204°C. Mince the parsley, rosemary, and thyme, placing it to the side for now. Heat oil in a skillet using the med-high temperature setting. Mince the shallot and garlic. Add the shallot and sauté it until softened, about 1–2 minutes. Toss in the garlic and sauté it just until fragrant, about 1 minute. Remove the pan from the burner. 5. Whisk the panko and milk in a big mixing container, and let it stand for 5 minutes. 6. Add the cooked shallot and garlic to the panko mixture, along with beef, turkey sausage egg, parsley, rosemary, thyme, mustard, and salt. Stir the mixture gently to combine. 7. Gently shape the mixture into 1.5-inch balls. Arrange the shaped balls (not stacked) in the fryer basket. Cook half the meatballs until lightly

browned and thoroughly cooked, about 10–11 minutes. Remove them from the skillet and keep them warm. 8. Continue the process with the remainder of the meatballs. 9. Enjoy them warm and serve them in toothpicks as an appetizer, or serve over pasta, rice, or spiralized zoodles for a main dish. Nutrition: Calories: 122 Carbs: 0 g Fat: 8 g Protein: 10 g Sugar: 0 g Dietary Fiber: 0 g

Steak and Mushrooms Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 450 g/1 lb. lean sirloin steak, cut into cubes 230 g/8 oz. mushrooms, sliced Spray margarine (original recipe used butter spray), as needed ½ tsp. garlic dried, minced ¼ tsp. pepper Salt, as desired 1 tsp. Worcestershire Directions: 1. Trim and cut the steak into 1-inch cubes using a serrated knife or kitchen shears. 2. Preheat the air fryer to 400°F/204°C for 4 minutes. 3. Add the mushroom slices to the steak. 4. Spray the mixture three times with a misting of margarine/butter spray, and toss. Spray three more times, and toss. Mix in the garlic, Worcestershire, and pepper. Then toss again. 5. Put the mixture in the fryer unit. Air-fry for 12 minutes, shaking the mixture halfway through cooking. 6. Add more time if you prefer the steak to be more done, about 3–5 minutes. 7. Season to taste, and serve. Nutrition: Calories: 168 Carbs: 2 g Fat: 5 g Protein: 27 g

Air-Fried, Bacon-Wrapped Shrimp Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 6 Ingredients: 6 bacon strips, cut in half and thinly sliced 12 jumbo shrimp, peeled Directions: 1. Preheat the fryer to 400°F. 2. Place a bacon slice on a cutting board, and begin wrapping the shrimp tail around the small end of the bacon. As you wrap, overlap each layer of bacon until you reach the end. 3. Place it in the fryer basket (or on a baking sheet drizzled with Pam) and air-fry or bake until the bacon is golden brown, about 10 to 12 minutes. Nutrition: Calories: 296 Carbs: 19 g Fat: 13 g Protein: 25 g Sugar: 6 g Fiber: 2 g

Taco Meatballs Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb./453.59 g lean ground beef ¼ cup/40 g onions 1 tbsp. garlic ¼ cup/4 g cilantro 2 tbsp. taco seasoning/seasonings of preference ¼ cup/118.29 g Mexican blend shredded cheese 1 egg Ground black pepper and kosher salt, as desired For the Dipping Sauce: ¼ cup/57.5 g sour cream ½ cup/130 g salsa 1 tsp. hot sauce, or to taste Directions: 1. Set the air fryer temperature to 400°F/204°C. 2. Chop the onions and cilantro. Mince the garlic. 3. Place each of the ingredients in a stand mixer bowl. Use the paddle attachment to beat the mixture till it forms a sticky paste, about 2–3 minutes. 4. Form the mixture into 12 meatballs. Place them in the fryer basket and set the air fryer for 10 minutes. 5. Meanwhile, whisk the sauce in a small mixing container, combining the sour cream, salsa, and hot sauce. 6. Serve the sauce as desired with the meatballs. Nutrition: Calories: 323 Carbs: 5 g

Fat: 18 g Protein: 33 g Sugar: 2 g

Pork Chops with Brussels sprouts Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 1 Ingredients: 8 oz./230 g pork chop, bone-in and center-cut Cooking spray, as needed 1/8 tsp. kosher salt ½ tsp. black pepper, divided 1 tsp. pure maple syrup 1 tsp. olive oil 1 tsp. Dijon mustard 6 oz./170 g Brussels sprouts, quartered Directions: 1. Heat the air fryer unit to reach 400°F/204°C. 2. Lightly coat the pork chop using a spritz of cooking oil spray and a dusting of pepper (¼ tsp.) and salt. 3. Whisk the oil with syrup, mustard, and the rest of the pepper (¼ tsp.) in a mixing container. Mix in the sprouts, tossing to cover. 4. Arrange the pork chop on one side of the fryer basket and the coated sprouts on the other side. 5. Air-fry them until golden brown and the pork is cooked to the desired temperature (10 minutes for medium or 13 minutes for well-done). Nutrition: Calories: 337 Carbs: 21 g Fat: 11 g Protein: 40 g Sugar: 8 g Fiber: 10 g

Meatball Casserole Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 6 Ingredients: 1 tbsp. thyme, chopped ¼ cup parsley, chopped 0.33 lb. turkey sausage 1 egg, beaten 1/3 lb. ground beef 2 tbsp. olive oil 1 shallot, minced 1 tbsp. Dijon mustard 3 garlic cloves, minced 2 tbsp. skimmed milk 1 tbsp. rosemary, chopped 1 cup Bread crumbs Directions: 1. Turn on the air fryer to a high setting, and then give it time to heat up with some oil inside. 2. Add the garlic and onions, and cook for a few minutes to make them soft. 3. Add the milk and bread crumbs to a bowl and then mix. Then add in the rest of the ingredients and set aside to soak. 4. Use this mixture, after 5 minutes, to prepare some small meatballs. Add these to the air fryer. 5. Turn the heat up to 400°F to cook. After 10 minutes, take the lid off and shake the basket. Cook for another 5 minutes before serving. Nutrition: Calories: 168 Carbs: 4 g

Protein: 12 g Fat: 11 g

Baked Beef Preparation Time: 1 hour Cooking Time: 1 hour Servings: 3 Ingredients: A bunch garlic cloves A bunch fresh herbs, mixed 2 onions, sliced Olive oil, as needed 3 lb. beef 2 celery sticks, chopped 2 carrots, chopped Directions: 1. Take a pan and then add the herbs, olive oil, beef roast, and vegetables inside. 2. Turn the air fryer on to 400°F and place the pan inside. Let this heat up and close the lid. 3. After an hour of cooking, open the lid and then serve this right away. Nutrition: Calories: 306 Carbs: 10 g Fat: 21 g Protein: 32 g

Roast Beef Preparation Time: 1 hour Cooking Time: 55 minutes Servings: 6 Ingredients: ½ tsp. garlic powder ½ tsp. oregano 1 tsp. dried thyme 1 tbsp. olive oil 2 lb. round roast Bread, for serving Directions: 1. Heat the air fryer to 330°F. 2. Combine the spices. Brush the oil over the beef, and rub it using the spice mixture. 3. Add to a baking dish and arrange it in the air fryer basket for 30 minutes. Turn it over and continue cooking for 25 more minutes. 4. Wait for a few minutes before slicing. 5. Serve on your choice of bread or plain with a delicious side dish. Nutrition: Calories: 287 Protein: 45.97 g Fat: 10.01 g Carbs: 0.28 g

Juicy Steak Bites Preparation Time: 10 minutes Cooking Time: 9 minutes Servings: 4 Ingredients: 1 lb. sirloin steak, cut into bite-size pieces 1 tbsp. steak seasoning 1 tbsp. olive oil Pepper, to taste Salt, to taste Directions: 1. Preheat the air fryer oven to 390°F. 2. Add the steak pieces into a large mixing bowl. Add the steak seasoning, oil, pepper, and salt over the steak pieces, and toss until well coated. 3. Transfer the steak pieces into the air fryer pan and air-fry for 5 minutes 4. Turn the steak pieces to the other side and cook for 4 minutes more. 5. Serve and enjoy. Nutrition: Calories: 241 Fat: 10.6 g Carbs: 0 g Protein: 34.4 g

Guided Meditation 1 1. Locate a calm spot where there will be no interferences. Turn off all your diverse electronic gadgets so they don't occupy you while meditating. You will need to absolutely unwind, and you won't have the capacity to do that with your telephone beside you. You can incorporate distinctive smoothing components around you; for example, plants or blossoms, or possibly you need to light a flame. At whatever point you are prepared to begin your reflection, take an agreeable stance and close your eyes. 2. Imagine a modest wad of red light at the region. This light is exceptionally powerless and needs recuperating. Take a full breath in through your nose, and channel the air towards your root territory. Envision the air as a wind loaded with vitality and affection. At the point when the air achieves the root chakra, perceive how the territory starts to shine and the red light gets brighter and bigger. Presently, breathe out the air and envision yourself breathing out negative energies from your chakra. The now brighter red wad of light at the root takes in the vitality from the air and turns into a touch littler once more, yet more extraordinary. 3. Take another full breath and like some time recently. Pretty much as you did some time recently, envision that the air you are currently breathing out is depleted air that expels all antagonism from your chakra. Envision the red wad of light getting more grounded, brighter, and all the more effective for every inward breath that you take. Take as much time as required and don't surge this activity. Attempt to truly feel the distinction. As the vitality ball keeps on getting bigger and bigger, it will start to extend from your body and achieve your air. The light will break out into you're encompassing emanation and invigorate that too.

Chapter 9: Fish and Sea Foods Sesame Seeds Coated Fish

Preparation Time: 20 minutes Cooking Time: 14 minutes Servings: 28 Ingredients: ½ cup sesame seeds, toasted ½ tsp. rosemary, dried and crushed 8 tbsp. olive oil 14 frozen fish fillets, white fish of your choice 6 eggs ½ cup breadcrumbs 8 tbsp. plain flour Salt and freshly ground black pepper, to taste Directions: 1. Take 3 dishes, and place the flour in one, crack the eggs in the other, and mix the remaining ingredients except for fillets in the third one. 2. Now coat the fillets in the flour and then dip them in the beaten eggs. 3. Then dredge generously with the sesame seeds mixture.

4. Meanwhile, preheat the air fryer to 390°F and line the air fryer basket with the foil. 5. Arrange the fillets in the basket, and cook for about 14 minutes, flipping once in the middle way. 6. Take out and serve hot. Tip: Use shallow dishes. Nutrition: Calories: 179 Fat: 9.3 g Saturated Fat: 1.6 g Cholesterol: 53 mg Carbs: 15.8 g Sugar: 0.7 g Fiber: 1 g Sodium: 247 mg Potassium: 32 mg Protein: 7.7 g

Parsley Catfish Preparation Time: 5 minutes Cooking Time: 25 minutes Servings: 04 Ingredients: 4 catfish fillets ¼ cup Louisiana fish fry 1 tbsp. olive oil 1 tbsp. parsley, chopped (optional) 1 lemon, sliced Fresh herbs, for garnishing Directions: 1. Preheat the air fryer to 400°F. 2. Rinse the fish fillets and pat them dry, then fry them. 3. Rub the fillets with the seasoning, coating them well. 4. Spray oil on top of each fillet. 5. Place the fillets in the air fryer basket. 6. Cover the lid and cook for 10 minutes. 7. Flip the fillets and cook more for another 10 minutes. 8. Flip the fish and cook for 3 minutes, or until crispy. 9. Garnish with parsley, fresh herbs, and lemon. 10. Serve warm. Nutrition: Calories: 248 Fat: 15.7 g Saturated Fat: 2.7 g Cholesterol: 75 mg Sodium: 94 mg Carbs: 0.4 g Fiber: 0 g Sugar: 0 g

Protein: 24.9 g

100.

Seasoned Salmon

Preparation Time: 5 minutes Cooking Time: 7 minutes Servings: 2 Ingredients: 2 wild caught salmon fillets, 1 1/12-inches thick 2 tsp. avocado oil or olive oil 2 tsp. paprika Salt and coarse, to taste Black pepper, to taste Green herbs, for garnishing Directions: 1. 2. 3. 4. 5. 6. 7.

Clean the salmon and let it rest for 1 hour at room temperature. Season the fish with olive oil, salt, pepper, and paprika. Arrange the fish in the air fryer basket. Cook at 390°F for 7 minutes. Once done, remove the fish from the fryer. Garnish with fresh herbs. Serve warm.

Nutrition: Calories: 249 Fat: 11.9 g Saturated Fat: 1.7 g Cholesterol: 78 mg Sodium: 79 mg Carbs: 1.8 g Fiber: 1.1 g Sugar: 0.3 g Protein: 35 g

101.

Ranch Fish Fillets

Preparation Time: 5 minutes Cooking Time: 13 minutes Servings: 4 Ingredients: ¾ cup bread crumbs, panko, or cornflakes, crushed 1 packet dry ranch-style dressing mix 2 ½ tbsp. vegetable oil 2 eggs beaten 4 tilapia fillets, salmon fillets, or other fish fillets Herbs and chilies, for garnishing Directions: 1. 2. 3. 4.

Preheat the air fryer to 180°F. Mix the ranch dressing with the panko in a bowl. Whisk the eggs in a shallow bowl. Dip each fish fillet in the egg mixture, then coat evenly with the panko mixture. 5. Place the fillets in the air fryer. 6. Cook for 13 minutes. 7. Serve warm with herbs and chilies. Nutrition: Calories: 301 Fat: 12.2 g Saturated Fat: 2.4 g Cholesterol: 110 mg Sodium: 276 mg Carbs: 15 g Fiber: 0.9 g Sugar: 1.4 g

102.

Montreal Fried Shrimp

Preparation Time: 5 minutes Cooking Time: 8 minutes Servings: 6 Ingredients: 1 lb. raw shrimp, peeled and deveined 1 egg white, 3 tbsp. ½ cup all-purpose flour ¾ cup panko breadcrumbs 1 tbsp. McCormick’s® Grill Mates® Montreal Chicken Seasoning, to taste Cooking spray, as needed Directions: 1. Preheat the air fryer to 400°F. Toss the shrimp with the Montreal seasonings. 2. Whisk the egg white in a medium-sized bowl. Keep the breadcrumbs and flour in separate bowls. 3. First, dredge each shrimp in the flour, then dip into the egg white, and then coat with the breadcrumbs. Place the coated shrimps in the air dryer and spray the cooking oil over them. 4. Air-fry for about 4 minutes, then flip the shrimps. 5. Continue cooking for another 4 minutes. Serve warm. Nutrition: Calories: 248 Fat: 2.4 g Carbs: 12.2 g Sugar: 0.7 g Fiber: 0.7 g Protein: 44.3 g Cholesterol: 320 mg

103.

Shrimp Scampi

Preparation Time: 5 minutes Cooking Time: 8 minutes Servings: 4 Ingredients: 1 tbsp. lemon juice 4 tbsp. butter 1 lb. shrimp, defrosted 1 tsp. dried chives 1 tbsp. fresh basil leaves, minced 2 tbsp. chicken stock 1 tbsp. minced garlic 2 tsp. red pepper flakes Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9.

Melt the butter in a 6-inch hot pan. Add the garlic and red pepper flakes to sauté for 2 minutes. Transfer the pan to the air fryer. Add the entire remaining ingredients to the pan except for basil. Cook for 5 minutes with occasional stirring. Mix well and remove the hot pan from the fryer. Let the shrimp rest for 1 minute. Mix gently and garnish with the basil. Serve warm.

Nutrition: Calories: 372 Fat: 11.1 g Saturated Fat: 5.8 g Cholesterol: 610 mg Sodium: 749 mg Carbs: 0.9 g Fiber: 0.2 g

Sugar: 0.2 g Protein: 63.5 g

104.

Buttered Scallops

Preparation Time: 10 minutes Cooking Time: 5 minutes Servings: 8 Ingredients: 4 tbsp. butter, melted 3-lbs. sea scallops 2 tbsp. fresh thyme, minced Salt and freshly ground black pepper, to taste Directions: 1. Add the butter, sea scallops, thyme, salt, and pepper to a bowl. Toss to coat well. 2. Preheat the air fryer to 385°F, and grease the air fryer basket. 3. Place the scallops in the basket and cook for 5 minutes. 4. Take out and serve hot. Tip: Pour melted butter on the scallops to enhance their taste. Nutrition: Calories: 203 Fat: 7.1 g Saturated Fat: 3.8 g Cholesterol: 71 mg Sodium: 335 mg Carbs: 4.5 g Fiber: 0.3 g Sugar: 0 g Protein: 28.7 g Potassium: 555 mg

105.

Delicious Catfish

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 4 catfish fillets Black pepper and salt, to taste A pinch sweet paprika 1 tbsp. parsley 1 tbsp. lemon juice 1 tbsp. olive oil Directions: 1. Season the catfish fillets with salt, paprika, and pepper. Drizzle oil and rub well. Then put the fillets in the air fryer basket and cook at 400°F for 20 minutes. Flip the fish after 10 minutes of time. 2. Place the fish on plates. Sprinkle the parsley and drizzle the lemon juice over it, then serve. Nutrition: Calories: 247 Fat: 15.7 g Sodium: 86 mg Carbs: 0.2 g Fiber: 0.1 g Sugars: 0.1 g Protein: 25 g

106.

Cod Fillets with Fennel and Grapes Salad

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 2 black cod fillets 1 tbsp. olive oil Black pepper and salt, to taste 1 fennel bulb 1 cup grapes ½ cup pecans Directions: 1. Sprinkle half of the oil over fish fillets, season with pepper and salt, rub well, and place the fillets in the air fryer basket. Then cook at 400°F for 10 minutes, and then transfer the fish to a plate. 2. Mix the pecans with the grapes, fennel, and the rest of the oil, salt, and pepper in a bowl. Toss to coat. Add them to the pan that fits the air fryer. Cook at 400°F for 5 minutes. 3. Place the cod on plates, add grapes and fennel mix on the side, and then serve. Nutrition: Calories: 602 Fat: 50.4 g Sodium: 132 mg Carbs: 21.4 g Fiber: 7 g Sugars: 8.5 g Protein: 21.7 g

107.

Tabasco Shrimp

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb. shrimp 1 tbsp. red pepper flakes 2 tbsp. olive oil 1 tbsp. Tabasco® sauce 2 tbsp. water 1 tbsp. oregano Black pepper and salt, to taste ½ tbsp. parsley ½ tbsp. paprika, smoked Directions: 1. Mix the oil with the water, pepper flakes, Tabasco® sauce, oregano, parsley, pepper, salt, paprika, and shrimp in a bowl. Toss to coat. 2. Place the shrimp to the preheated air fryer at 370°F and cook for 10 minutes. Shake the fryer once. 3. Place the shrimp on plates, then serve by a side salad. Nutrition: Calories: 206 Fat: 9.4 g Sodium: 301 mg Carbs: 3.7 g Fiber: 1.2 g Sugars: 0.3 g Protein: 26.3 g

Guided Meditation 2 1. Find a comfortable position, either laying down or sitting, and take in three deep and slow breaths. With each inhale, imagine the breath sending energy to your perineum; this is the space between your anus and genitals. With every exhale, release whatever you are holding in this area. This could be pain or fear. It could even be what you think you should be feeling while in this meditation. 2. Begin to gently tap at the top of your pubic bone or on either side of the lower parts of your hips. This will wake up the connection you have with your root chakra. 3. As you continue to breathe in and out through your nose, direct your breath to your chakra. Picture a red glowing light growing and pulsing in your lower pubic area. For people who identify mostly as male, the light should spin clockwise. For people who identify mostly as female, the light should spin counterclockwise. 4. Take some more breaths to notice if you get any feedback. This feedback could be a word, intuition, color, image, song, sound, or feeling. Act upon the feedback you receive. If nothing comes up, you don’t need to worry about it. You will get something as you continue to practice. 5. If you didn’t receive a message but you start to feel a new awareness in your root chakra, something like a pulsating in the lower hips and down through your feet, you have made a connection to your root chakra. 6. As your meditation comes to a close, take three deep and slow breaths. Direct your inhales towards your feet so that you are grounded, and then slowly open your eyes. Make sure you take things slowly as you start. This will take some time and practice, so be patient. If you end up feeling any sort of pain in your legs or lower back, you are trying too hard. Take a break and go back to it later. Remember that even seasoned meditators will sometimes find it hard to shut off their mind. Take this moment to observe these thoughts without judging them; let them go and gently refocus your mind.

108.

Asian Salmon

Preparation Time: 60 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: 2 medium salmon fillets 6 tbsp. light soy sauce 3 tbsp. mirin 1 tbsp. water 6 tbsp. honey Directions: 1. Mix the soy sauce with the honey, water, and mirin in a bowl. Whisk very well. Add salmon, and rub well. Leave it in a fridge for 1 hour. 2. Place the salmon to the air fryer. Cook at 360°F for 15 minutes. Flip it after 7 minutes. 3. Put the soy marinade in a pan, heat it over medium heat, and whisk very well. Cook for 2 minutes, then put off heat. 4. Pace the salmon on plates, sprinkle the marinade over, and serve. Nutrition: Calories: 473 Fat: 11 g Sodium: 976 mg Carbs: 77.3 g Fiber: 0.1 g Sugars: 66.8 g Protein: 37.9 g

109.

Classic Lemon Pepper Haddock

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: ¼ cup all-purpose flour 2 egg whites ⅓ cup panko breadcrumbs 2 tsp. lemon pepper 2 egg whites 4 (8-oz.) haddock fillets Salt, to taste 2 slices lemon Chopped parsley, for garnishing Directions: 1. Insert the dripping pan in the bottom part of the air fryer, and preheat the oven on the “Air Fry” mode at 400°F for 2 to 3 minutes. 2. Pour the flour in a shallow plate, then mix the breadcrumbs and lemon peppers in another shallow dish, whisk the egg whites lightly in a medium bowl, and season the fish lightly with salt. 3. Dredge the fish lightly in the flour, then coat it in the egg whites, and then generously in the breadcrumbs mixture. 4. Lay the fish on the cooking tray, grease lightly with cooking spray, and fit it onto the middle rack of the oven. Close the air fryer and set the timer for 12 minutes. 5. Once the fish is cooked, transfer it to a serving platter, and serve immediately with the lemon and parsley garnish. Nutrition: Calories: 208 Fat: 1.22 g Carbs: 10.95 g

Fiber: 1.1 g Protein: 36.88 g

110.

Sweet Asian Style Salmon

Preparation Time: 30 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 2 garlic cloves, minced 1 tbsp. fresh ginger paste 2 tsp. fresh orange zest ½ cup fresh orange juice ¼ cup soy sauce 3 tbsp. plain vinegar 1 tbsp. olive oil Salt, to taste 4 (5-oz.) salmon fillets Steamed greens, for serving Directions: 1. In a large bowl, mix all the ingredients except for the fish, and place the fish in the sauce. Spoon the sauce well on top and cover the bowl with plastic wrap. Allow marinating at room temperature for 30 minutes. 2. After 30 minutes, insert the dripping pan in the bottom part of the air fryer and preheat the oven on “Bake” mode at 400°F for 2 to 3 minutes. 3. Using tongs, remove the fish from the sauce, make sure to shake off some marinade of the fish, and place the cooking tray. (You can work in two batches.) 4. Slide the tray onto the top rack of the oven, close the oven, and set the timer for 12 minutes, flipping the fish after 6 minutes. 5. Once ready, transfer the fish to serving plates and serve it warm with steamed greens. Nutrition: Calories: 132 Fat: 7.39 g

Carbs: 8.72 g Fiber: 0.5 g Protein: 7.2 g

111.

Zesty Ranch Fish Fillets

Preparation Time: 10 minutes Cooking Time: 16 minutes Servings: 4 Ingredients: ¾ cup cornflakes or panko breadcrumbs, finely crushed 3 tbsp. dry ranch-style dressing mix 1 tsp. fresh lemon zest 2 ½ tbsp. olive oil 2 eggs, beaten 4 white fish fillets Lemon wedges, for garnishing Directions: 1. Insert the dripping pan in the bottom part of the air fryer and preheat the oven on the “Air Fry” mode at 400°F for 2 to 3 minutes. 2. Mix the cornflakes, dressing mix, lemon zest, and oil on a shallow plate, and then pour the eggs on another. 3. Working in two batches, dip the fish into the egg, drip off excess egg, and coat well in the cornflake mixture on both sides. 4. Place the fish on the cooking tray and fix the tray on the middle rack of the oven. Close the oven and set the timer for 13 minutes, and cook until the fish is golden brown and the fish flaky within. 5. Transfer to a serving plate and serve with the lemon wedges. Nutrition: Calories: 409 Fat: 23.84 g Carbs: 3.79 g Fiber: 0.5 g Protein: 42.55 g

112.

Dill Fish Chops

Preparation Time: 10 minutes Cooking Time: 14 minutes Servings: 4 Ingredients: 4 (5-oz.) cod fillets, cut into 2-inch cubes ½ cup tapioca starch 2 eggs 1 cup almond flour 1 ½ fish seasoning, dried 1 ½ dill, dried Salt and black pepper, to taste ½ tsp. mustard powder Olive oil, for greasing Sauce, of your choice Directions: 1. Insert the dripping pan in the bottom part of the air fryer and preheat the oven on the “Air Fry” mode at 390°F for 2 to 3 minutes. 2. Pour the tapioca starch on a shallow plate, beat the eggs in a medium bowl, and mix the almond flour, fish seasoning, dill, salt, black pepper, and mustard powder on another plate. 3. Lightly coat the fish cubes in the starch, then dip in the eggs, and coat generously in the mustard mixture until well coated on all sides. 4. Spray the coated fish with a little olive oil and put it in the rotisserie basket. Fit the basket in the oven using the rotisserie ling and close the oven. Set the timer for 11 minutes and cook until the fish is golden brown on the outside. 5. Transfer the crusted fish onto serving plates, and serve warm with your favorite sauce. Nutrition: Calories: 206

Fat: 4.02 g Carbs: 18.18 g Fiber: 0.4 g Protein: 22.79 g

113.

Basil Cod

Preparation Time: 20 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 4 boneless cod fillets 2 tbsp. olive oil 1 tsp. dried basil 1 tsp. red pepper flakes ½ tsp. hot paprika Salt and black pepper, to taste Directions: 1. Take a bowl and mix the cod with all the other ingredients, and toss. 2. Put the fish in your air fryer’s basket and cook at 380°F for 15 minutes. Divide the cod between plates and serve. Nutrition: Calories: 194 Fat: 7 g Fiber: 2 g Carbs: 4 g Protein: 12 g

114.

Fried Fish Fingers

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 eggs 1/42 cup all-purpose flour Sea salt and ground black pepper, to taste (very little) 1/2 tsp. onion powder 1/4 tsp. garlic powder 1/4 cup plain breadcrumbs 1/2 tbsp. olive oil 1 lb. codfish fillets, slice into pieces Directions: 1. 2. 3. 4. 5.

In a bowl, place the eggs and beat them with the flour and spices. In a separate bowl, thoroughly combine the breadcrumbs and olive oil. Stir to combine the breadcrumbs with the oil well. Now, dip the fish pieces into the flour mixture to coat them. Roll the fish pieces over the breadcrumb mixture until well coated on all sides. 6. Bake the fish sticks at 400°F for 10 minutes in the air fryer, turning them halfway through the cooking. Nutrition: Calories: 169 Fat: 7.7 g Carbs: 3.1 g Protein: 50.6 g

115.

Butter Mahi-Mahi Fillets

Preparation Time: 15 minutes Cooking Time: 14 minutes Servings: 4 Ingredients: 2 lb. mahi-mahi fillets 1 tbsp. butter, at room temperature 1 tbsp. fresh lemon juice Kosher salt and freshly ground black pepper, to taste (very little) 1 tsp. minced garlic 1 tsp. dried basil 1 tsp. dried oregano Spray oil, as needed Directions: 1. Stir the fish fillets into a lightly oiled air fryer cooking basket. 2. Add the butter, lemon juice, salt, pepper, garlic, basil, and oregano to the basket. 3. Cook the fish fillets at 400°F for about 14 minutes, turning halfway through the cooking. Nutrition: Calories: 178 Fat: 16.6 g Carbs: 1.4 g Protein: 41.3 g

116.

Classic Garlic Shrimp

Preparation Time: 10 minutes Cooking Time: 6 minutes Servings: 4 Ingredients: 1/2 lb. raw shrimp, peeled and deveined 1 tsp. garlic, minced 1 tsp. cayenne pepper 1/2 tsp. lemon pepper Sea salt, to taste (very little) Directions: 1. Place the shrimp along with the garlic, cayenne pepper, lemon pepper, and salt in a lightly greased air fryer cooking basket. 2. Cook the shrimp at 400°F for 6 minutes, turning basket and shrimp halfway through the cooking. Nutrition: Calories: 181 Fat: 4.3 g Carbs: 1.1 g Protein: 54.4 g

117.

Fish Sticks

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1/2 cup all-purpose flour 1 Large egg ¼ cup buttermilk 1/2 cup crackers, crushed 1 tsp. garlic powder Sea salt and ground black pepper, to taste (very little) 1/2 tsp. cayenne pepper 1 lb. tilapia fillets, cut into strips Directions: 1. 2. 3. 4.

In a shallow bowl, place the flour. In another bowl, beat the egg and buttermilk. Mix the crushed crackers and spices in a third bowl. Dip the fish strips into the flour mixture, then into the beaten egg, and finally, roll the fish strips over the cracker mixture until well coated on all sides. 5. Arrange the fish sticks in the air fryer basket. 6. Cook the fish sticks at 400°F for about 10 minutes, shaking the basket and turning the fish sticks halfway through the cooking. Nutrition: Calories: 126 Fat: 3.5 g Carbs: 14.2 g Protein: 66.6 g

118.

Greek Fish Pita

Preparation Time: 5 minutes Cooking Time: 14 minutes Servings: 4 Ingredients: 4 monkfish fillets 1 tbsp. olive oil Sea salt and ground black pepper, to taste (very little) 1 tsp. cayenne pepper 4 tbsp. coleslaw 1 avocado, pitted, peeled, and diced 1 tbsp. fresh parsley, chopped 4 (6 ½-inch) Greek pitas, warmed and unsalted Directions: 1. Mix the fish fillets with olive oil 2. Place them in a lightly oiled air fryer cooking basket 3. Roast the fish fillets at 400°F for about 14 minutes, turning halfway through the cooking. 4. Assemble your pitas with the chopped fish and the remaining ingredients, and serve hot. 5. Serve and enjoy. Nutrition: Calories: 194 Fat: 24.3 g Carbs: 43.8 g Protein: 58.8 g

119.

Fish Salad

Preparation Time: 3 minutes Cooking Time: 12 minutes Servings: 4 Ingredients: 4 salmon fillets Sea salt and ground black pepper, to taste (very little) 1 tbsp. olive oil 3 garlic cloves, minced 1 bell pepper, sliced 1 shallot, chopped 1/2 cup Kalamata olives, pitted and sliced 1/2 lemon, juiced 1 tsp. Aleppo pepper, minced Directions: 1. Season the salmon fillets with salt, black pepper, and olive oil 2. Place the fillets in a lightly oiled air fryer cooking basket. 3. Cook the salmon fillets at 380°F for about 12 minutes, turning halfway through the cooking. 4. Chop the salmon fillets with two forks, making sure to remove any bones from the fish, and place them in a salad bowl 5. Add the remaining ingredients, and toss. Nutrition: Calories: 243 Fat: 13.3 g Carbs: 5.5 g Protein: 54.4 g

120.

Coconut Sea Bass with Tomato

Preparation Time: 5 minutes Cooking Time: 16 minutes Servings: 4 Ingredients: 1 1/2 lb. sea bass fillet 1 tbsp. lemon juice 1 garlic clove, minced 1/2 cup coconut, shredded 1/2 cup all-purpose flour Coarse sea salt and ground black pepper, to taste (very little) 2 tomatoes, sliced Spray oil, as needed Directions: 1. Mix and season the fish fillets with the lemon juice, garlic, coconut, flour, salt, and black pepper 2. Place them in a lightly oiled air fryer cooking basket. 3. Cook the fish fillets at 400°F for about 8 minutes. 4. Turn them over and top with the tomatoes. Continue to cook for a further 8 minutes. Nutrition: Calories: 137 Fat: 3.6 g Carbs: 15.4 g Protein: 53.3 g

121.

Codfish Patties

Preparation Time: 15 minutes Cooking Time: 14 minutes Servings: 4 Ingredients: 4 codfish, boneless and chopped 1/2 cup breadcrumbs 2 medium eggs 1 tsp. Dijon mustard 3 garlic cloves, minced Sea salt and ground black pepper, to taste (very little) 1/2 tsp. onion powder 1 tbsp. olive oil 4 hamburger buns Directions: 1. Mix all the ingredients, except for the hamburger buns, in a bowl. Shape the mixture into four patties, and place them in a lightly oiled air fryer cooking basket. 2. Cook the fish patties at 400°F for about 14 minutes, turning them over halfway through the cooking time. 3. Serve on the hamburger buns and enjoy! Nutrition: Calories: 208 Fat: 10.2 g Carbs: 23.5 g Protein: 67.3 g

Guided Meditation 3 1. Let’s establish a mantra for now. How about this one: “I am strong and sturdy, like an age-old tree. I make roots in the land and have roots in the earth through my core and my very own base. Like the tree, I grow and make seed. Like the tree, my roots are vast and endless. I am an eternity of calm. I am what grows.” Repeat the mantra again with me: “I am strong and sturdy, like an age-old tree. I make roots in the land and have root in the earth through my core and my very own base. Like the tree, I grow and make seed. Like the tree, my roots are vast and endless. I am an eternity of calm. I am what grows.” If this mantra is too long for you, choose one sentence from what I’ve just said—the one sentence that stuck out the most—and repeat that one phrase instead. 2. As you repeat this mantra, again and again, remember what you visualized before with the tree and its roots and its branches, and remember how this all relates to your own body and your own future experience. With each repetition, be like a tree: Firm, secure, confident, strong, tall, and inspired. Feel connected with your root to the earth. Feel open with possibility as the mantra becomes condensed into one pure, vibrational, energetic expression of hope.

Chapter 10: Vegetables 122.

Eggplant Parmesan Casserole

Preparation Time: 15 minutes Cooking Time: 27 minutes Servings: 4 Ingredients: 1 eggplant, peeled and sliced 2 tsp. salt 1 egg, beaten ¼ cup milk 1 cup bread crumbs 1 cup tomato sauce ½ cup mozzarella cheese, shredded ¼ cup Parmesan cheese, grated Directions: 1. 2. 3. 4.

Arrange the eggplant on a plate. Sprinkle with salt. Let sit for 10 minutes. Beat the egg and milk in a bowl

5. Add the bread crumbs to another bowl 6. Dip every bread crumb in a mixture of eggs. 7. Dredge with bread crumbs. 8. Air-fry at 320°F for 6 minutes per side. 9. Spread the tomato sauce on a small baking pan. 10. Top with the eggplant 11. Sprinkle the cheese on top. 12. Air-fry at 320°F for 15 minutes Serving Suggestions: Garnish with chopped basil. Preparation and Cooking Tips: Use Italian bread crumbs for this recipe. Nutrition: Calories: 317 Protein: 14.12 g Fat: 22.06 g Carbs: 17.03 g

123.

Bruschetta

Preparation Time: 15 minutes Cooking Time: 3 minutes Servings: 12 Ingredients: 4 tomatoes, chopped 1 tbsp. garlic, minced ¼ cup Parmesan cheese, shredded ¼ cup fresh basil leaves, chopped 1 tsp. olive oil 1 tbsp. vinegar Salt and pepper, to taste 1 French loaf bread, sliced Directions: 1. 2. 3. 4.

Mix all the ingredients, except the bread, in a bowl. Let sit for 10 minutes. Place the mixture above the pieces of bread. Air-fry at 250°F for 3 minutes.

Serving Suggestions: Serve immediately. Preparation and Cooking Tips: Use balsamic vinegar for this recipe. Nutrition: Calories: 107 Protein: 3.03 g Fat: 3.04 g Carbs: 17.03 g

124.

Green Beans

Preparation Time: 5 minutes Cooking Time: 9 minutes Servings: 4 Ingredients: 1 lb. green beans, trimmed 4 tbsp. sesame oil 4 tsp. red wine vinegar 4 tsp. soy sauce 2 garlic cloves, minced Directions: 1. 2. 3. 4.

Toss the green beans in the oil, vinegar, soy sauce, and garlic. Add the green beans with sauce to the air fryer. Cook at 400°F for 6 minutes. Stir and cook for another 3 minutes.

Serving Suggestions: Garnish with pepper. Nutrition: Calories: 148 Protein: 5 g Fat: 8 g Carbs: 20 g

125.

Corn Fritters

Preparation Time: 10 minutes Cooking Time: 6 minutes Servings: 4 Ingredients: 1 ½ cups corn kernels 1 tsp. sugar ½ cup all-purpose flour Salt and pepper, to taste 1 egg, beaten ¼ cup milk 2 green onion stalks, chopped ½ cup cheddar cheese, shredded Directions: 1. 2. 3. 4. 5.

Mix the corn, sugar, flour, salt, and pepper in a bowl. Stir in the egg and milk. Add the green onion and cheese. Pour 3 tbsp. of the mixture on the air fryer tray. Air-fry at 350°F for 3 minutes per side.

Serving Suggestions: Serve with sour cream and chopped chives. Preparation and Cooking Tips: You can use almond milk for this recipe. Nutrition: Calories: 403 Protein: 8.46 g Fat: 22.58 g Carbs: 43.26 g

126.

Radish Chips

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 1 lb. radish, sliced into rounds 2 tbsp. olive oil Salt and pepper, to taste Directions: 1. 2. 3. 4.

Coat the radish with the olive oil. Season with salt and pepper. Take a seat in the fryer air. Cook at 390°F for 10 minutes, 1 or 2 times.

Serving Suggestions: Serve with your favorite low-fat dip. Preparation and Cooking Tips: Dry the radish thoroughly before seasoning. Nutrition: Calories: 3.6 Protein: 0.1 g Fat: 0 g Carbs: 0.8 g Sodium: 8.8 mg

Guided Meditation 4 1. Start your meditation by getting comfortable. Sit down with your legs crossed, your spine straight, and reaching out as high as possible. 2. Make sure your head is not sulking, but nice straight and tall. 3. Your head should face the front as the chin is raised. Imagine as if you are balancing a book on your head. 4. Form a mudra with your hands—an “okay” or “zero” look-a-like sign by uniting the thumb and the index finger together before placing it on top of your knees, and the palm of your hand facing upwards. 5. Begin by taking a few minutes to relax your body and muscles. Focus your attention on your breathing as your chest rises and falls. 6. Breathe in deeply, inhale through your nose, and hold the breath for up to three seconds before exhaling it through the mouth and dragging it out for another three seconds. 7. Make sure that when you are breathing in and out that, you expand your chest instead of breathing through your stomach. 8. Feel the way your lungs expand inside of you as they are filled with the air around you, cleansing you, and getting both your mind and body ready for the pure energy of your life force energy. 9. The purpose of this meditation is to take your worries away from your inability to speak up, so try not to let the feelings of worry and anxiety take over. This is your time to let go of all the bad thoughts and let you be the person you are meant to be as well as healing the throat and shoulder region. 10. Take a few minutes to simply relax your muscles and the body as you breathe in. 11. Bring your attention to your breathing as you inhale and exhale to help calm the mind. 12. Imagine yourself to be one with the universe as the energy flows through your body. 13. Relax the different parts of your body, including your throat and neck. 14. As you breathe in, feel how the air comes through your nostrils, to your throat, and into your lungs before coming back up.

15.

It is clearing all the negative energy out when you inhale and lets it all go as you exhale. 16. Breath in deeply; form a rhythm of your body. 17. Begin the usual energy harnessing by calling out to the Universe and making an intention to harness your life force energy. 18. Imagine a white light emitting from within your body, spreading all throughout. 19. Allow for your mind's goals to be clear by setting an intention to receive healing within the throat area and helping yourself speak up more and become more involved with the community through the healing found within the chakra. 20. Focus on centering your energy within your hands. Imagine the white light surrounding you, traveling all the way to your hands. 21. Let the energy catch up and gather there, forming a bright ball of light. 22. Lift your hands up and place them on your collar bone, one hand over the other. 23. Visualize the healing energy leaving your hands and sinking deep through your body and making its way to the center of the throat chakra. 24. While allowing the pure white energy to settle down, begin to visualize the color blue; think of the first emotion or thing that pops into your head. 25. Feel your body calming down and becoming more stable. 26. Then picture that color blue evolving through your throat—a gently blue glow expanding every time you inhale, merging together with the energy of the white. 27. But just by thinking about it can bring forth feelings of worry, so imagine all that worry resurfacing and letting it go as you breathe out. 28. This is your voice and your own opinions; you have the right to express what is really in your heart. 29. This is also a perfect time to release any stress or worries that you might have by simply bringing them back up to the surface and making an intention for the bright blue light to simply purify them. 30. Let go of anything that might be bothering you.

31.

Feel the tingling and warmth sensations through your neck as they emerge and push you to want to open your mouth and speak whatever is on your mind. 32. Bring an intention forward to receive a physical healing, through the healing of the mind. 33. Visualize that glow becoming bigger and brighter for three to five minutes before drawing your attention back to your breathing. 34. While still holding your hands on that area, use the mantra “ham,” which can create vibrations that have the power to alter the flow of energy within the communication center. 35. Once you spend at least two to three minutes healing that part of your body, move your hands upward and extend the healing energy to your throat. 36. Hold your hands there for another brief two to three minutes before rotating and moving them to the back of your neck. 37. Allow for the white energy to sink in right around the throat while releasing the blue energy of the throat chakra, bringing in healing and relaxation to that area. 38. Visualize the tensions going away and the muscles relaxing. 39. Hold your hands against your throat for a minute before moving down towards your shoulders. 40. Allow for the blue light to intervene with the white, creating a light blue hue. 41. Let that healing energy work its magic, traveling and releasing any negative tensions within the shoulder area. 42. Rest that energy against the shoulders for a brief minute. 43. Allow for the energy to evenly spread throughout your body, returning back to its original state, but this time more powerful. 44. Imagine the body relaxing and energizing itself as your life force energy returns 21back throughout your body, purifying along the way. 0 00000 45. Continue to deeply breathe in and out for about a minute, simply resting in the newfound sensation. 46. Slowly bring your attention to your body, the way you breathe, or the weight that your body holds against the earth below you. 47. Open your eyes. Remain seated in complete silence for another

minute, and allow for the healing energy to further settle in while you take some time to reflect on your meditation. 48. To finish off the treatment, tell someone what is on your mind or sing your favorite songs before carrying on with your day.

127.

Garlic Roasted Carrots

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb. carrots, diced 2 tbsp. olive oil Salt and pepper, to taste 2 tsp. garlic powder Directions: 1. 2. 3. 4.

Coat the carrots with the olive oil. Season with the salt, pepper, and garlic powder. Transfer the carrots to the air fryer basket. Cook at 390°F for 10 minutes, then remove at once.

Serving Suggestions: Serve with maple syrup. Preparation and Cooking Tips: Do not overcrowd the air fryer basket. Nutrition: Calories: 101 Protein: 1.3 g Fat: 6 g Carbs: 11.7 g

128.

Roasted Asparagus and Potatoes

Preparation Time: 10 minutes Cooking Time: 7 minutes Servings: 4 Ingredients: Water, as needed 1 lb. asparagus, trimmed 2 scallion stalks, chopped 4 potatoes, roasted 1 tbsp. olive oil 1 tsp. dried dill Salt and pepper, to taste Directions: 1. 2. 3. 4. 5. 6. 7.

Fill a pot with water. Add the asparagus. Boil for 2 minutes. Drain. Chop them into smaller pieces. Combine the boiled asparagus and the rest of the ingredients in a bowl. Air-fry at 350°F for 5 minutes.

Serving Suggestions: Garnish with herb sprigs. Preparation and Cooking Tips: You can also add other herbs to this recipe. Nutrition: Calories: 216 Protein: 7.6 g Fat: 5.6 g Carbs: 35.2 g

129.

Bok Choy Stir Fry

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 lb. bok choy, rinsed and drained 1 tbsp. oyster sauce 3 tbsp. chicken broth 2 tbsp. peanut oil 2 garlic cloves, minced Salt, to taste Directions: 1. Mix all the ingredients in a bowl. 2. Add the bok choy to your air fryer. 3. Air-fry at 350°F for 10 minutes, stirring twice. Serving Suggestions: Garnish with crispy garlic slices. Preparation and Cooking Tips: Use low-sodium oyster sauce. Nutrition: Calories: 215.3 Protein: 9.8 g Fat: 2.6 g Carbs: 42.6 g

130.

Crispy Spinach

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 4 cups baby spinach leaves Cooking spray, as needed 1 tbsp. Parmesan cheese Directions: 1. Spray the baby spinach with oil. 2. Air-fry at 300°F for 10 minutes. 3. Sprinkle with Parmesan cheese. Serving Suggestions: Drizzle with lemon juice before serving. Preparation and Cooking Tips: You can also use regular spinach, but slice it into smaller portions. Nutrition: Calories: 83 Fat: 5 g Carbs: 7.3 g Sugar: 0.9 g Protein: 5.4 g Cholesterol: 0 mg

131.

Stuffed Peppers

Preparation Time: 20 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: 1 tsp. olive oil ½ cup onion, chopped ½ lb. ground beef ¼ tsp. garlic powder Salt and pepper, to taste 1 cup tomato sauce 1 cup brown rice, cooked 3 bell peppers, sliced in half ¾ cup mozzarella cheese Directions: 1. Add the olive oil to a pot over medium heat. 2. Cook the onion and ground beef for 5 minutes. 3. Season with the garlic powder, salt, and pepper. 4. Stir in the tomato sauce and rice. 5. Cook for 5 more minutes. 6. Transfer the beef mixture to a plate. 7. Fill the bell pepper halves with the mixture. 8. Place these on the air fryer tray. 9. Air-fry at 360°F for 15 minutes. 10. Sprinkle cheese on top and cook for another 5 minutes. Serving Suggestions: Garnish with dried herbs. Preparation and Cooking Tips: Use bell peppers of different colors. Nutrition: Calories: 236 Fat: 11.9 g Carbs: 17 g

Sugar: 3.3 g Protein: 16 g Cholesterol: 48 mg

132.

Crispy Tofu

Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 12 oz. tofu, sliced into cubes 1 tbsp. avocado oil 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. paprika 2 tsp. cornstarch Salt and pepper, to taste Directions: 1. 2. 3. 4. 5.

Preheat your air fryer to 390°F. Toss the tofu cubes in the oil. Combine the remaining ingredients in a bowl. Coat the tofu cubes with the cornstarch mixture. Air fry at 390°F for 15 minutes, shaking every 5 minutes.

Serving Suggestions: Serve with a dipping sauce of your choice. Preparation and Cooking Tips: Press the tofu to get rid of extra moisture before closing. Nutrition: Calories: 127 Fat: 5.9 g Carbs: 13.7 g Sugar: 0.1 g Protein: 5.7 g Cholesterol: 0 mg

133.

Zucchini Fries

Preparation Time: 15 minutes Cooking Time: 10 minutes Servings: 6 Ingredients: 2 zucchinis, sliced into strips ½ cup flour 3 eggs Salt and pepper, to taste 1 cup bread crumbs 1 tsp. cumin 1 tbsp. olive oil ¼ cup Parmesan cheese Directions: 1. 2. 3. 4. 5. 6.

Coat the zucchini strips with the flour. Beat the eggs, salt, and potato in a bowl. Dip the zucchini in the egg mixture. In the third bowl, combine the remaining ingredients. Coat the zucchini with the Parmesan cheese mixture. Air-fry at 400°F for 10 minutes.

Serving Suggestions: Sprinkle with salt and pepper before serving. Preparation and Cooking Tips: You can also use carrots for this recipe. Nutrition: Calories: 172 Fat: 8.58 g Carbs: 11.82 g Sugar: 5.59 g Protein: 13.91 g Cholesterol: 20 mg

134.

Sweet Potato Fries

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: Cooking spray, as needed 2 sweet potatoes, sliced into strips 2 tsp. olive oil ¼ tsp. sweet paprika ½ tsp. garlic powder Salt and pepper, to taste Directions: 1. Preheat your air fryer to 400°F. 2. Sprinkle your fryer air with the oil, and then add the sweet potatoes, pepper, garlic, and salt. 3. Air-fry at 400°F for 15 minutes, stirring once or twice. Serving Suggestions: Serve with mayo dipping sauce. Preparation and Cooking Tips: You can also use garlic salt instead of garlic powder and salt. Nutrition: Calories: 140 Fat: 7.64 g Carbs: 17.29 g Sugar: 6.34 g Protein: 1.83 g Cholesterol: 0 mg

Guided Meditation 5 1. Find a comfortable position, either laying down or sitting. Take in three deep and slow breaths. With each inhale, imagine the breath sending energy to the space right below your bellybutton. With every exhale, release whatever you are holding in this area. This could be pain or fear. It could even be what you think you should be feeling while in this meditation. You can place your hand on this area while you meditate if you would like. 2. Begin to gently tap the area below your bellybutton with two fingers. You can also gently massage the area in a circular motion. 3. As you continue to breathe in and out through your nose, direct your breath to your chakra. Picture an orange glowing light growing and pulsing in your lower abdomen area. For people who identify mostly as male, the light should spin clockwise. For people who identify mostly as female, the light should spin counterclockwise. 4. Take some more breaths to notice if you get any feedback. This feedback could be a word, intuition, color, image, song, sound, or feeling. Act upon the feedback you receive. If nothing comes up, you don’t need to worry about it. You will get something as you continue to practice. 5. If you didn’t receive a message but you start to feel a new awareness in your sacral chakra, something like a pulsating in this area, you have made a connection to your sacral chakra. 6. As your meditation comes to a close, take three deep and slow breaths. Direct your inhales towards your feet so that you are grounded, and then slowly open your eyes. Make sure you take things slowly as you start. This will take some time and practice, so be patient. If you end up feeling any sort of pain in your lower abdomen, you are trying too hard. Take a break and go back to it later.

Chapter 11: Desserts 135.

Pear Sauce

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 6 Ingredients: 10 pears, sliced 1 cup apple juice 1 1/2 tsp. cinnamon 1/4 tsp. nutmeg Directions: 1. Put all of the ingredients in the air fryer, and stir well. 2. Seal the pot and cook on high for 15 minutes. 3. Once done, allow to release pressure naturally for 10 minutes, then release remaining using quick release. Remove the lid. 4. Blend the pear mixture using an immersion blender until smooth. 5. Serve and enjoy. Nutrition: Calories: 222

Protein: 1.3 g Fat: 0.6 g Carbs: 58.2 g

136.

Brownie Muffins

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 12 Ingredients: 1 package Betty Crocker™ fudge brownie mix ¼ cup walnuts, chopped 1 egg 1/3 cup vegetable oil 2 tsp. water Directions: 1. 2. 3. 4.

Grease 12 muffin molds. Set aside. In a bowl, put all the ingredients together. Place the mixture into the prepared muffin molds. Press the “Power” button of the Air Fry Oven and turn the dial to select the “Air Fry” mode. 5. Press the “Time” button and again turn the dial to set the cooking time to 10 minutes. 6. Now push the “Temp” button and rotate the dial to set the temperature to 300°F. 7. Press the “Start/Pause” button to start. 8. When the unit beeps to show that it is preheated, open the lid. 9. Arrange the muffin molds in the “Air Fry Basket,” and insert it in the oven. 10. Place the muffin molds onto a wire rack to cool for about 10 minutes. 11. Carefully, invert the muffins onto the wire rack to completely cool before serving. Nutrition: Calories: 168 Protein: 2 g.

Fat: 8.9 g. Carbs: 20.8 g.

137.

Chocolate Mug Cake

Preparation Time: 7 minutes Cooking Time: 18 minutes Servings: 3 Ingredients: ½ cup cocoa powder ½ cup stevia powder 1 cup coconut cream 1 package cream cheese, at room temperature 1 tbsp. vanilla extract 1 tbsp. butter Directions: 1. Preheat the Smart Air Fryer Oven at 350°F for 5 minutes. 2. In a mixing bowl, combine all the listed ingredients using a hand mixer until fluffy. 3. Pour the mixture into the greased mugs. 4. Place the mugs in the fryer basket and bake at 350°F for 13 minutes. 5. Serve when cool. Nutrition: Calories: 100 Fat: 0 g Carbs: 21 g Sugar 6 g Protein: 3 g

138.

Chocolate Soufflé

Preparation Time: 7 minutes Cooking Time: 12 minutes Servings: 2 Ingredients: 6 tbsp. almond flour ½ tsp. vanilla ½ tbsp. sweetener 2 separated eggs ¼ cups melted coconut oil 4 oz. semi-sweet chocolate, chopped Directions: 1. 2. 3. 4. 5. 6.

Preheat the Smart Air Fryer Oven to 330°F. Brush the coconut oil and sweetener onto ramekins. Melt the coconut oil and chocolate together. Beat the egg yolks well, adding vanilla and sweetener. Stir in the flour, and ensure there are no lumps. Whisk the egg whites till they reach peak state, and fold them into the chocolate mixture. 7. Pour the batter into ramekins, then place them into the Smart Air Fryer Oven and cook for 12 minutes. 8. Serve with powdered sugar dusted on top. Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

139.

Chocolate Cake

Preparation Time: 6 minutes Cooking Time: 35 minutes Servings: 9 Ingredients: ½ cups hot water 1 tsp. vanilla ¼ cups olive oil ½ cups almond milk 1 egg ½ tsp. salt ¾ tsp. baking soda ¾ tsp. baking powder ½ cups unsweetened cocoa powder 2 cups almond flour 1 cup brown sugar Directions: 1. 2. 3. 4. 5.

Preheat your Smart Air Fryer Oven to 356°F. Stir all the dry ingredients together, and then stir in the wet ingredients. Add the hot water. (The batter should be thin.) Pour the cake batter into a pan that fits into the fryer. Bake for 35 minutes.

Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

140.

Cinnamon Fried Bananas

Preparation Time: 7 minutes Cooking Time: 10 minutes Servings: 3 Ingredients: 1 cup panko bread crumbs ½ cups almond flour 1 egg whites 3 ripe bananas ½ tbsp. coconut oil Directions: 1. Heat the coconut oil and add the bread crumbs, then mix for around 3 minutes, or until golden. Then pour the mixture into a bowl. 2. Peel and cut the bananas in half. 3. Roll the half of each banana into the flour, eggs, and crumb mixture. 4. Place the bananas into the Smart Air Fryer Oven. Cook at 280°F for 10 minutes. 5. Enjoy! Nutrition: Calories: 221 Fat: 9 g Carbs: 5 g Protein: 4 g

141.

Choc Chip Air Fryer Cookies

Preparation Time: 10 minutes Cooking Time: 16 minutes Servings: 3 Ingredients: 75 g self-rising flour 100 g butter 75 g brown sugar 75 g milk chocolate 30 ml whole milk Directions: 1. Beat the butter until smooth and fluffy. Add the butter to the sugar and beat together in a smooth mixture. Now add and mix in the milk, sugar, chocolate (broken into small chunks/chips), and flour. Preheat your air fryer to 360°F. Shape the mixture into cookie shapes, and put them on a baking sheet that will bake in the air fryer for 16 minutes, or until cooked through. Nutrition: Calories: 515 Fat: 9 g Carbs: 5 g Protein: 4 g

Guided Meditation 6 1. Find a comfortable position. In this guided meditation, you have a choice of either sitting up with your legs crossed or laying down on a bed or couch. To make sure that you won't fall asleep during the meditation, so take away your pillow from underneath your head or add an extra one as it will help your body notice that this is not your usual sleeping position, thus making it easier to stay awake. If you have chosen to sit up, make sure to straighten your spine as you breathe in to ensure the flow of energy through your spine and other chakras. Place your palms on your knees and form a “mudra” hand position. If you have chosen to lay down, then proceed by straightening your body and laying down facing upwards. 2. Start off by bringing your awareness on the way your body moves as you inhale or exhale, in the chest area. Gradually allow your eyes to close, slowly but not forcefully. Make sure that you are maintaining a well-balanced breathing pattern that is smooth, deep, and slow. By focusing and keeping your watch over the way you breathe, you are allowing for the mind and body to relax. 3. Once your body is fully relaxed, bring your attention to your stomach and organs, and expand as you breathe in and out. Breathe deeply and watch your stomach rise, instead of your lungs; this helps cleanse the lower abdomen area and activate the sacral chakra. Continue to breathe deeply, relaxing your body in the process and observing your lower abdomen. Return to your awareness of the way you breathe in, as your organs are expanding and changing their shape when you inhale or exhale through your stomach. 4. Whether you are laying down or sitting up, raise your hands and place them on your lower abdomen, skin to skin. Visualize a warming light radiating from the lower abdomen. Picture an orange glow lighting up and warming up your hands as well as the sacral region. Bring forth your intention to open and balance the sacral chakra. You will begin to feel some tingling and movements in your lower abdomen, but don't let it distract your concentration. 5. Visualize the light evolving and glowing brighter than before, with the

feeling of warmth and tingling sensations slowly spreading all throughout the body. Stay in this moment and enjoy the butterflies and the joyous feelings in your stomach. Each time you deeply inhale, bring that orange glow a tiny bit brighter and bigger. 6. If you have a specific spot within the body or the sacral region that you want to heal, then direct that energy there with the intention to receive healing. Allow yourself to sit in that feeling for a couple of minutes, reminding yourself of your pure intentions, before gently opening your eyes. Breathe in the air around you and look around as you still feel that strong and bright energy. The energy will overwhelm you with a strong urge to create, so allow it to guide you in releasing the energy and inspiration.

142.

Doughnuts

Preparation Time: 1 hour and 30 minutes Cooking Time: 1 hour Servings: 8 (Serving Size: 1 doughnut) Ingredients: 1/4 cup warm water (100°F—110°F) 1 tbsp. active yeast 1/4 cup and ½ tsp. granulated sugar, divided 8 1/2 oz. all-purpose flour 1/4 tsp. kosher salt 1/4 cup whole milk, at room temperature 2 tbsp. unsalted butter, melted 1 large egg, beaten 1 cup (about 4 oz.) powdered sugar 4 tsp. tap water Directions: 1. Mix the water, yeast, and 1/2 tsp. of the granulated sugar in a small bowl; let stand until foamy, around 5 minutes. Combine the flour, salt, and remaining 1/4 cup of granulated sugar in a medium bowl. Add the yeast mixture, milk, butter, and egg; stir it with a wooden spoon until a soft dough comes together. Turn the dough out onto a lightly floured surface and knead until smooth, 1 to 2 minutes. Switch the dough to a lightly greased tub. Cover and let rise in a warm place until doubled in volume, around 1 hour. 2. Turn the dough out onto a lightly floured surface. Gently roll to 1/4inch thickness. Cut out 8 doughnuts using a 3-inch round cutter and a 1-inch round cutter to remove the core. Place the doughnuts and doughnuts holes on a lightly floured surface. Cover them loosely with plastic wrap and let them stand for about 30 minutes, or until doubled in volume. 3. Place 2 doughnuts and 2 doughnuts holes in a single layer in an air fryer pan, and cook at 350°F for 4 to 5 minutes, or until golden brown.

Continue with the doughnuts and holes remaining on. 4. Whisk the powdered sugar and tap water until smooth in a medium bowl. In a glaze, dip the doughnuts and doughnut holes, place them on a wire rack, and set it above a rimmed baking sheet to allow excess glaze to drip off. Let them stand for about 10 minutes, or until the glaze hardens. Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

143.

Cherry-Choco Bars

Preparation Time: 7 minutes Cooking Time: 15 minutes Servings: 8 Ingredients: ¼ tsp. salt ½ cup almonds, sliced ½ cup chia seeds ½ cup dark chocolate, chopped ½ cup dried cherries, chopped ½ cup prunes, puréed ½ cup quinoa, cooked ¾ cup almond butter 1/3 cup honey ½ cups oats 2 tbsp. coconut oil Directions: 1. Preheat the Smart Air Fryer Oven to 375°F. 2. In a bowl, combine the oats, quinoa, chia seeds, almond, cherries, and chocolate. 3. In a saucepan, heat the almond butter, honey, and coconut oil. 4. Pour the butter mixture over the dry mixture, then add the salt and prunes, and mix until well combined. 5. Pour this over a baking dish that can fit inside the air fryer. 6. Bake for 15 minutes. 7. Let it cool before slicing it into bars. Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

144.

Crusty Apple Hand Pies

Preparation Time: 7 minutes Cooking Time: 8 minutes Servings: 6 Ingredients: 15 oz. no-sugar-added apple pie filling 1 store-bought crust Directions: 1. 2. 3. 4. 5.

Lay out the pie crust and slice it into equal-sized squares. Place 2 tbsp. of filling into each square and seal the crust with a fork. Pour this into the oven rack/basket. Place the rack on the middle shelf of the Smart Air Fryer Oven. Set the temperature to 390°F, and set the time to 8 minutes, or until golden in color.

Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

145.

Pancakes Nutella-Stuffed

Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 12 pancakes Ingredients: ½ tsp. chocolate-hazelnut spread, such as Nutella®, at room temperature 1/4 cup vegetable oil 1 1/4 cup all-purpose flour 1 1/4 cup buttermilk 1/4 cup granulated sugar 1 tsp. baking soda 1 tsp. baking soda 1 egg A pinch salt Sugar, for dusting Maple syrup, for serving Directions: 1. Line a parchment baking sheet and drop 12 teaspoonful mounds of chocolate-hazelnut spread over it. Place the baking sheet on a counter to flatten the dollops and freeze for about 15 minutes, or until firm. 2. In the meantime, preheat a griddle over low heat and brush with oil lightly. 3. In a large bowl, whisk together the flour, buttermilk, oil, granulated sugar, baking powder, baking soda, egg, and a pinch of salt until smooth. 4. Pour the batter pools on the hot griddle, and cook until bubbles just start forming on the pancake's surface and the bottoms are golden, about 1 to 2 minutes. Place a frozen chocolate-hazelnut dish spread on 4 of the pancakes, and flip the remaining 4 pancakes on top of those so the wet batter envelopes the pancakes. Put the rest of the pancakes back into the freezer. Continue cooking the pancakes for about 1 minute,

flipping halfway until the edges are set. Repeat with the remaining batter and pancakes, oiling the grid lightly in between lots. 5. Stub the pancakes with the confectioners’ sugar and serve warm with syrup. Nutrition: Calories: 151 Fat: 9 g Carbs: 5 g Protein: 4 g

146.

Spiced Pear Sauce

Preparation Time: 10 minutes Cooking Time: 6 hours Servings: 12 Ingredients: 8 pears, cored and diced 1/2 tsp. ground cinnamon 1/4 tsp. ground nutmeg 1/4 tsp. ground cardamom 1 cup water Directions: 1. Put all of the ingredients in the air fryer, and stir well. 2. Seal the pot with a lid, select the “Slow Cook” mode, and cook on low for 6 hours. 3. Mash the sauce using a potato masher. 4. Pour this into the container and store. Nutrition: Calories: 81 Protein: 0.5 g Fat: 0.2 g Carbs: 21.4 g

147.

Chocolate Donuts

Preparation Time: 5 minutes Cooking Time: 16 minutes Servings: 8–10 Ingredients: 1 (8-oz.) can jumbo biscuits Cooking oil, as needed Chocolate sauce, such as Hershey’s, for serving Directions: 1. Separate the biscuit dough into 8 biscuits and place them on a flat work surface. Use a small circle cookie cutter or a biscuit cutter to cut a hole in the center of each biscuit. You can also cut the holes using a knife. 2. Grease the basket with cooking oil. 3. Place 4 donuts in the air fryer oven. Do not stack. Spray with cooking oil. Cook for 4 minutes. 4. Open the air fryer and flip the donuts. Cook for an additional 4 minutes. 5. Remove the cooked donuts from the air fryer oven, then repeat for the remaining 4 donuts. 6. Drizzle chocolate sauce over the donuts and enjoy while warm. Nutrition: Calories: 181 Protein: 3 g Fat: 98 g Carbs: 42 g

148.

Blueberry Lemon Muffins

Preparation Time: 7 minutes Cooking Time: 8 minutes Servings: 12 Ingredients: 1 tsp. vanilla 1 lemon, juiced and zested 3 eggs ½ cups cream ¼ cups avocado oil ½ cup monk fruit 2 ½ cups almond flour Directions: 1. 2. 3. 4. 5.

Mix the monk fruit and flour. In another bowl, mix the vanilla, egg, lemon juice, and cream. Put the mixtures together and blend well. Spoon the batter into cupcake holders. Place in the Smart Air Fryer Oven, then bake at 320°F for 8 minutes, checking at 6 minutes to ensure you don't overbake them.

Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

149.

Sweet Cream Cheese Wontons

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 16 Ingredients: 1 egg with a little water 6 Wonton wrappers ½ cup powdered erythritol 8 oz. softened cream cheese Olive oil, as needed Directions: 1. Mix the sweetener and cream cheese together. 2. Lay out 4 wontons at a time and cover them with a dish towel to prevent drying out. 3. Place ½ tsp. of cream cheese mixture into each wrapper. 4. Dip your finger into the egg-water mixture and fold diagonally to form a triangle. Seal the edges well. 5. Repeat with the remaining ingredients. 6. Place the filled wontons into the air fryer oven, and cook at 400°F for 5 minutes, shaking halfway through the cooking. Nutrition: Calories: 303 Protein: 0.5 g Fat: 3 g Carbs: 3 g

150.

Saucy Fried Bananas

Preparation Time: 7 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: 1 large egg ¼ cup cornstarch ¼ cup plain bread crumbs 2 bananas, halved crosswise Cooking oil, as needed Chocolate sauce, for serving Directions: 1. 2. 3. 4. 5.

Preheat your Smart Air Fryer Oven to 350°F. In a small bowl, beat the egg. In another bowl, place the cornstarch. Place the bread crumbs in a different bowl. Dip the bananas in the cornstarch, then the egg, and then the breadcrumbs. 6. Spray the basket with cooking oil. Place the bananas in the basket and spray them with cooking oil. 7. Cook for 5 minutes. 8. Open the air fryer and flip the bananas, then cook for an additional 2 minutes. 9. Transfer the bananas to plates. 10. Drizzle the chocolate sauce over the bananas, and serve. Nutrition: Calories: 378 Fat: 9 g Carbs: 5 g Protein: 4 g

Guided Meditation 7 1. Begin by sitting in an easy pose position, and close your eyes, breathing deeply and regularly. When meditating for the sacral chakra, tuck your chin down a little bit to help open up the spine to increase energy flow. If you feel comfortable doing this and have the privacy to do so, it can really heighten the experience. 2. Start by imagining a glowing white disk in front of you. Hold your breath for 3 to 5 seconds as you breathe. Start to see the disk rotating, slowly at first. As it rotates, see the disk gradually assume an orange color. Visualize the orange color gradually filling up the disk as it spins faster with time, generating more energy. Now, feel the ball of light enter your body, rising slowly and assuming a deeper and brighter orange color as it moves up to your root chakra. Keep visualizing it, and imagine the glowing disk fully assume a deep, bright, and energetic orange color. 3. Be consciously aware of all the sensations, and, feel sensations of heat as they arise. You can also visualize warming, glowing orange energy covering the area of the chest. Do not be shy; enjoy healthy sexuality to the fullest while maintaining natural control. The mediations will help you arrive at this place in your life. 4. Now, imagine the orange disk rising into your brain. This will help elevate your creativity and have healthy fantasies that are not destructive and don’t become obsessions. You can end the meditation at this point.

Chapter 12: 21 Day Meal Plan Day 1

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3 4 5

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11

Breakfast Chicken and Zucchini Omelet

Lunch Roasted Onion and Cherry Tomatoes Zucchini Grilled Fritters Tilapia with Portobello Mushrooms Onion Tuna Omelet Sandwiches Breakfast Pea Chicken Tortilla Hash Almond Crumbly Crust Chicken Chicken Tenderloins Breakfast LemonFish Tacos Pepper Chicken Breast Garlic Cajun Potatoes with Chicken Bacon Zucchini Chicken Squash Mix Paprika Chicken Steak and Omelet Mushrooms Mushroom Pork Chops Cheese Salad with Brussels sprouts Scrambled Sesame Eggs Seeds Coated

Dinner Roasted Tomatoes

Dessert Brownie Muffins

Shrimp Sandwiches

Chocolate Mug Cake

Chicken Thighs Chicken Wings Sweet and Sour Chicken

Chocolate Soufflé Chocolate Cake Cinnamon Fried Bananas Air Fryer Choc Chip Steak and air fryer Mushrooms Cookies Taco Meatballs Roast Beef

Doughnuts

CherryChoco Bars Ranch Fish Crusty Apple Fillets Hand Pies Buttered Pancakes Scallops NutellaStuffed Sweet Asian Spiced Pear Style Salmon Sauce

12 13

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17 18

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20 21

Asparagus Salad Lemony Raspberries Bowls Spaghetti Squash Fritters

Fish Seasoned Basil Cod Salmon Montreal Roasted Fried Shrimp Tomatoes

Roasted Onion and Cherry Tomatoes Mushrooms Grilled and Cheese Tilapia with Spread Portobello Mushrooms Tuna and Tuna Spring Sandwiches Onions Salad Zucchini Chicken Fritters Hash Breakfast Crumbly Fish Tacos Chicken Tenderloins Mushroom LemonCheese Salad Pepper Chicken Breast Asparagus Cajun Salad Chicken Mushrooms Chicken and Cheese Paprika Spread

Shrimp Sandwiches

Chocolate Donuts Blueberry Lemon Muffins Sweet Cream Cheese Wontons

Chicken Thighs

Saucy Fried Bananas

Chicken Wings

Pear Sauce

Sweet and Sour Chicken Air Fryer Steak and Mushrooms Taco Meatballs

Brownie Muffins Chocolate Cake

Roast Beef Ranch Fillets

Cinnamon Fried Bananas

CherryChoco Bars Fish Pancakes NutellaStuffed

Chapter 13: Mindset You will never achieve anything significant with the same mindset you were born with. The most successful people in the world, at all levels of business and sport, are those who adapt to changing environments with awareness and flexibility. That's why they perpetually improve their skills, knowledge, strategies, and tactics to lead others day after day. Before you start your next project or go into battle against an opponent, do yourself a favor: Reflect on how you can change your thinking before your next step is taken. This may help boost performance significantly. Mindset is one of the most influential factors of success, if not THE most influential factor. It's hard to get an idea or concept into someone's head if they are not open to opportunities that may present themselves from those ideas and concepts being accepted by them, and also solely based on their immediate desires and needs as well as without any obstacles in their way from those to be adopted ideas or concepts being accepted or adopted by them as a result of their natural tendencies that come from their current habits.

Mental Approach to the Operation and the New Lifestyle A soft mental attitude to the operation and the new lifestyle at one’s disposal, can be a key to success. It is vital for a successful career that you have a positive mental attitude to the things going on around you. You have to have a positive outlook towards life, or else you will never adopt new ideas and concepts that may come your way from adopting a new mindset. It is also important that you do not get caught up in a one-track mind where everything seems bleak or doomed from the start of all tasks or projects. You need to learn how to clear your head of negative thoughts before they get out of hand and become self-fulfilling prophecies. Note: Mental attitude is not the same thing as personality. A personality can be changed and is easier to change than a mindset. Personality is more like a pack of cards in your hand or in an urn in a bank or casino, and can be

shuffled around by anyone who wants to manipulate them for their own desires and needs.

Develop a Resilient and Indestructible Character to Achieve Success Your mindset is a whole lot more than just what you think about life and what you think about yourself. It's how your physical body processes your thoughts that have a direct impact on your mentality and behavior as well as how your mind reacts to emotional experiences that have a direct impact on you. It is essential for us to develop a resilient and indestructible character to achieve success, whilst at the same time being able to adapt ourselves to new environments or situations with awareness and flexibility. You can't be adaptable if you don't have the right mindset from the start.

Think You're Not Good at Something Until You Try It out To get the best out of yourself and others, you need to think or believe that you are not so good or skilled in certain things. There is an old saying which goes like this: “You'll never know what's inside you until you get rid of all the stuff that's holding you back.” Think about this for a while. Why would anyone want to be held back from trying something new? They wouldn't, so stop thinking that way and get on with trying new things! Do it because it's fun. Don't think about what others think of you, just do it and try to get better. It's possible to control your thoughts and reactions so that they can all be beneficial. You can choose which ones to accept and which ones to refuse because you have the power over them. The choice is yours and although it takes a lot of willpower and determination, you can do it.

You're Not Perfect: Learn from Your Mistakes If we don't learn from our mistakes, we're bound to repeat them. This is why we must try our best not to make the same mistakes again. Learning from mistakes is good for us, good for society, and ultimately good for the future.

We must learn from our experiences to improve ourselves and the people around us. We must try to identify what went wrong and then figure out a better way of making it work. This may not only mean changing specific actions, but changing how we think about those actions as well. Just because you made a bad decision doesn't mean that your entire future is going to be a bad one. Try one more time next time by keeping a positive attitude towards things so that you can find a better way of doing things.

Mindset and Diet Are the Keys to Success, and If One of Them Is Missing, You Are Likely to Fail There has been a lot of research done on the connection between diet and mindset. One of the main theories is that diet and mindset are two things that work together synergistically to bring out the best in people. Diet is a key that opens up all doors to success. If you choose a poor diet, then it's almost certain that your mindset will align with the same poor choice. Make sure you eat healthy foods, because this will help you achieve more! It can make all the difference, so make sure you eat right!

Incentive for Self-Improvement We've been given an incentive from ourselves to improve ourselves throughout our lives. We are told that we better ourselves or else, there is no hope for us.

Conclusion Bariatrics is also commonly referred to as bariatric surgery, and it's more than just the removal of food from your body. The bariatric procedure manipulates your digestive system and affects each organ as well as how your body breaks down and absorbs nutrients from your food. By limiting caloric intake, you can reduce inflammation in your intestines; this decreases bowel disorders such as ulcers and colitis. Your digestive tract is full of good bacteria that aid in the digestion process, but when your body is under pressure, you could develop an imbalance of bacteria. Bariatrics deals with the nutritional needs of your body to ensure that you are getting all the nutrients you need. This could mean taking supplements, but it doesn't have to. It all depends on which bariatric procedure you decide to have done. There's not one specific bariatric diet; you will be able to choose from a variety of types. What you eat will depend on how your digestive system is responding to the bariatric procedure. The diet can take as little as 1 week to as long as 6 months. The time frame depends on which procedure you have done—whether it's reversible or not—and also the type of food you wish to consume. If your stomach is too small for solid foods, then you may have to consume thickened liquids or purées. If your stomach is capable of accepting food without being overly full, then you can eat thickened liquids if desired, but most often you will consume solid foods that are soft in texture with few calories per bite. You don't have to starve yourself after your surgery. You can slowly increase the amount of calories you are allowed to take in, up to the point where you are still losing weight. If you are concerned about not being able to eat enough, talk with your bariatric surgeon or dietitian about your concerns.

Recipe Index Air Fryer Steak and Mushrooms 149 Air-Fried Avocado Fries 66 Air-Fried Turkey Breast 141 Air-Fried, Bacon-Wrapped Shrimp 154 Almond Crust Chicken 28 Apple Chips with Cinnamon and Yogurt Sauce 53 Asian Salmon 174 Asparagus Salad 42 Authentic Mediterranean Calamari Salad 118 Bacon Muffin Bites 72 Baked Beef 158 Basil Cod 180 BBQ Meatballs 150 Blueberry Lemon Muffins 226 Bok Choy Stir Fry 201 Breakfast Fish Tacos 30 Breakfast Pea Tortilla 26 Brownie Muffins 211 Bruschetta 192 Brussels Sprout Chips 74 Buffalo Cauliflower Recipe 116 Butter Mahi-Mahi Fillets 182 Buttered Scallops 169 Cajun Cauliflower Crunch 84 Cajun Chicken 143 Cajun Shrimp 121

Cauliflower Crunch 78 Chaffle 94 Cheese Rounds 95 Cherry-Choco Bars 220 Chicken and Broccoli 125 Chicken and Veggies 133 Chicken and Zucchini Omelet 20 Chicken Fajitas 127 Chicken Hash 128 Chicken Nachos with pepper 68 Chicken Nuggets 129 Chicken Omelet 36 Chicken Paprika 145 Chicken Parmesan 132 Chicken Thighs 131 Chicken Tikka Masala 148 Chicken Wings 134 Choc Chip Air Fryer Cookies 216 Chocolate Bacon Bites 87 Chocolate Cake 214 Chocolate Donuts 225 Chocolate Mug Cake 212 Chocolate Soufflé 213 Cinnamon Fried Bananas 215 Classic Garlic Shrimp 183 Classic Lemon Pepper Haddock 175 Coconut Cheese Sticks 96 Coconut Sea Bass with Tomato 187 Cod Fillets with Fennel and Grapes Salad

171

Codfish Patties 188 Corn Fritters 194 Crispy Spinach 202 Crispy Tofu 205 Crumbly Chicken Tenderloins 136 Crusty Apple Hand Pies 221 Cucumber Chips 83 Curried Sweet Potato Fries 109 Dark chocolate and Cranberry Granola Bars Delicate Garlic Parmesan Pretzels 81 Delicious Catfish 170 Dill Fish Chops 179 Doughnuts 218 Easy Jalapeño Poppers 103 Eggplant Parmesan Casserole 190 Fish Salad 186 Fish Sticks 184 Fried Fish Fingers 181 Garlic Avocado Balls 97 Garlic Edamame 101 Garlic Potatoes with Bacon 32 Garlic Roasted Carrots 199 General Tso’s Chicken 137 Greek Fish Pita 185 Green Beans 193 Grilled Tilapia with Portobello Mushrooms Ham with Apricot Sauce 115 Herb Zucchini Slices 107 Herbed Parmesan Crackers 76

70

120

Italian-Style Meatballs 151 Juicy Steak Bites 160 Korean Fried Chicken 146 Lemon Pepper Broccoli Crunch 79 Lemon-Pepper Chicken Breast 139 Lemon-Pepper Wings 102 Lemony Raspberries Bowls 44 Light Air-Fried Empanadas 60 Low-Carb Fried Chicken 140 Low-Carb, Cheese-Stuffed Jalapeño Poppers Meatball Casserole 157 Montreal Fried Shrimp 167 Mozzarella Cheese Bites with Marinara Sauce Mozzarella Snack 89 Mushroom Bites 93 Mushroom Cheese Salad 38 Mushrooms and Cheese Spread 48 Olives Fritters 92 Onion Omelet 24 Pancakes Nutella-Stuffed 222 Parsley Catfish 164 Pear Sauce 209 Pepperoni Chips 111 Perfect Crab Dip 104 Pickled Bacon Bowls 86 Pork Chops with Brussels sprouts 156 Radish Chips 195 Ranch Fish Fillets 166 Ranch Kale Chips 108

113

55

Roast Beef 159 Roasted Almonds 110 Roasted Asparagus and Potatoes 200 Roasted Onion and Cherry Tomatoes 117 Roasted Tomatoes 119 Saucy Fried Bananas 228 Scrambled Eggs 40 Seasoned Salmon 165 Sesame Seeds Coated Fish 162 Shrimp Sandwiches 123 Shrimp Scampi 168 Spaghetti Squash Fritters 46 Spanakopita Bites 57 Spiced Pear Sauce 224 Spinach Dip 105 Sprouts Wraps 85 Steak and Mushrooms 153 Stuffed Peppers 203 Sweet and Sour Chicken 147 Sweet Asian Style Salmon 176 Sweet Cinnamon Peaches 99 Sweet Cream Cheese Wontons 227 Sweet Potato Fries 207 Sweet Potato Tots 106 Tabasco Shrimp 172 Taco Meatballs 155 Tacos Crispy Avocado 51 Tuna and Spring Onions Salad 49 Tuna Sandwiches 122

Vegan-Friendly Kale Chips 59 Whole Wheat Air-Fried Pizzas 62 Zesty Ranch Fish Fillets 178 Zucchini Chips 64 Zucchini Crackers 90 Zucchini Fries 206 Zucchini Fritters 22 Zucchini Squash Mix 33