Breakfast Soufflé

Breakfast Soufflé

Breakfast Soufflé

Ingredients: 

4 eggs, beaten
1 small red bell pepper, finely chopped
2 tablespoons fresh parsley, finely chopped
4 tablespoons light cream Salt to taste
Pepper powder to taste 

Method: 

1. Mix together all the ingredients in a bowl.
2. Pour into small heatproof custard cups or ramekins. Fill up to half.
3. Place the cups in the air fryer basket and place the basket in the air fryer.
4. Air fry in a preheated air fryer at 390°F for 8 minutes.
5. If you like softer soufflés, then air fry for 5 minutes.
6. Serve hot.

Japanese Omelet

Japanese Omelet

Japanese Omelet

Ingredients: 

½ cup fresh Shimeji mushrooms, sliced
2 eggs, whisked
A handful sliced Japanese silken tofu
2 tablespoons onion, finely chopped
1 clove garlic, minced Salt to taste
Pepper powder to taste Cooking spray 

Method:

1. Spray the baking accessory generously with cooking spray.
2. Add onions and garlic.
3. Air fry in a preheated air fryer at 350°F for 4 minutes.
4. Place tofu and mushrooms over the onions.
5. Add salt and pepper to eggs and whisk again. Pour over the tofu and mushrooms.
6. Air fry for another 20-25 minutes. Pierce with a toothpick a couple of times in between to check if the eggs are well cooked.

Vegan Bacon Wrapped Mini Breakfast Burritos

Vegan Bacon Wrapped Mini Breakfast Burritos

Vegan Bacon Wrapped Mini Breakfast Burritos

Ingredients: 

1 serving tofu scramble or vegan egg scramble
1 tablespoon cashew butter
1 tablespoons liquid smoke
2 pieces rice paper
1-2 tablespoons tamari
1 tablespoon water
For the filling:
A handful roasted sweet potato cubes
1 very small head broccoli, sautéed
4 strips roasted red pepper
A handful of greens of your choice 3-4 stalks fresh asparagus Salt to taste
Pepper to taste 

Method: 

1. Add cashew butter, tamari, liquid smoke and water into a bowl and whisk well.
2. Mix together all the ingredients of the filling in a bowl.
3. Hydrate the rice paper according to the instructions on the package. Place the rice paper on your work area.
4. Place the filling just before the center lime of the rice paper. Fold and seal. Dip this mixture into the cashew butter mixture and place on a lined baking sheet.
5. Place the tray in the air fryer. Air fry at 350°F for 8-10 minutes.

30 - DAY MEAL PLAN

30 - DAY MEAL PLAN

Day 1

Breakfast - French toast with Yogurt and Berries
Lunch - Spinach n Cheese Lasagna Snack - Mushroom Croquettes
Dinner - Chicken Noodles Desserts - Puff Pastry Apple Bites

Day 2

Breakfast - Hot Smoked Trout Frittata Lunch - Baked Mini Quiches
Snack - Rice and Cheese Balls Dinner -
Desserts - Pumpkin Spice Cannoli Pumpkin Patch

Day 3

Breakfast - Breakfast Burrito Lunch - Stuffed Tomatoes Snack - Crispy Avocado Fries Dinner - Cheesy Garlic Bread
Desserts - Peach Tarts

Day 4

Breakfast - Cheese Omelet Lunch - Green Curry Noodles Snack - Ham and Cheese Pin Wheels
Dinner - Blackened Chicken with Kale and Avocado Salad
Desserts - Blueberry Custard

Day 5

Breakfast - Baked Ham, Mushroom and Egg
Lunch - Vegetable Spring Rolls Snack - Cauliflower Buffalo Bites Dinner - Asian Mixed Noodles
Desserts - Fried Banana S’mores

Day 6

Breakfast - Eggs in Clouds
Lunch - Vegetable Lasagna
Snack - Tandoori Chicken Drummettes
Dinner - Pizza
Desserts - Banana Muffins

Day 7

Breakfast - Air Fried Potato Hash Lunch - Falafels
Snack - Chicken, Queso Fresco and Mango Salsa Tostado Bites
Dinner - Roasted Winter Vegetables Desserts - Oreo Biscuit Cake

Day 8

Breakfast - Vegan Bacon Wrapped Mini Breakfast Burritos
Lunch - Air fryer Mac and Cheese Snack - Hot Prawns with Cocktail Sauce Dinner - Lamb Chops with Garlic Sauce
Desserts - Pumpkin Spice Cannoli Pumpkin Patch

Day 9

Breakfast - Japanese Omelet Lunch - Salmon Quiche
Snack - Crispy Baby Corn Fritters Dinner - Crispy Curry Fried Chicken Desserts - Peanut Cookies

Day 10

Breakfast - Breakfast Soufflé
Lunch - Shrimp Egg Rolls
Snack - Grilled Brie with Roasted Cherry Tomatoes
Dinner - Eggplant Parmesan Panini
Desserts - Apple Fries with Caramel Cream Dip

Day 11

Breakfast - Eggs En Cocotte on Toast
Lunch - Chicken Fillets with Brie and Cured Ham
Snack - Ranch Kale Chips Dinner - Lamb Roast
Desserts - Chocolate Soufflé

Day 12

Breakfast - Air Baked Eggs
Lunch - Grilled Fish Fillets with Pesto Sauce
Snack – Crispy Vegetable rolls Dinner - Prawn Cutlet
Desserts - German Butter Cookies / Marble Cookies

Day 13

Breakfast - Bell Pepper Oatmeal
Lunch - Chicken Wings with Sesame and Soy
Snack - Potato Chips with Sour Cream and Onion Dip
Dinner - Crusted Rack of Lamb Desserts - Puff Pastry Apple Bites

Day 14

Breakfast - Breakfast Frittata
Lunch - Grilled Fish Fillets with Pesto Sauce
Snack - Hot Prawns with Cocktail Sauce Dinner - Brown Rolls
Desserts - Cinnamon Coconut Peanut Butter Cookies

Day 15

Breakfast - Tofu Scramble Lunch - Chicken Tenders Snack - Ham and Cheese Pin Wheels
Dinner - Meat Croquettes Desserts - Chocolate - Coffee Cake

Day 16

Breakfast - Baked Eggs in Bread Bowls Lunch - Ratatouille
Snack - Cauliflower Buffalo Bites Dinner - Stuffed Bell Peppers
Desserts - Pumpkin Spice Cannoli Pumpkin Patch

Day 17

Breakfast - Japanese Omelet Lunch - Potato Wedges Snack – Air roasted peppers Dinner - Honey Pork Ribs
Desserts - Apple Bread Pudding

Day 18

Breakfast - French toast with Yogurt and Berries
Lunch - Courgette Gratin Snack - Rice and Cheese Balls Dinner - Stuffed Okra
Desserts - Vegan Coffee Doughnut Holes with Coffee Maple Cream

Day 19

Breakfast - Hot Smoked Trout Frittata Lunch - Portabella Pepperoni Pizza Snack - Tandoori Chicken Drummettes Dinner - Meat Loaf
Desserts - Peach Tarts

Day 20

Breakfast - Breakfast Burrito
Lunch - Crispy Fish Taco Wraps with Mango and Mint Salsa
Snack - Crispy Baby Corn Fritters
Dinner - Paprika Roast Chicken with Crispy Potato Rosti
Desserts - Fried Banana S’mores

Day 21

Breakfast - Cheese Omelet Lunch - Mac N Cheese Balls Snack - Puff Pastry Bites
Dinner  -  Turkish  Bread  with  Chicken
Filling
Desserts - Summer Fruit Galettes

Day 22

Breakfast - Baked Ham, Mushroom and Egg
Lunch - Seafood Lasagna Snack - Crispy Avocado Fries Dinner - Onion Fried Rice Desserts - Doughnut Bread Pudding

Day 23

Breakfast - Eggs in Clouds Lunch - Crispy Fried Spring Rolls
Snack - Chicken, Queso Fresco and Mango Salsa Tostado Bites
Dinner - Mac & Cheese Wheel Desserts - Red Velvet Cupcake

Day 24

Breakfast - Air Fried Potato Hash
Lunch - Schnitzel Parmigiana Snack - Toasted Pumpkin Seeds
Dinner - Philly Chicken Cheese Steak Stromboli
Desserts - Apple Fries with Caramel Cream Dip

Day 25

Breakfast - Baked Eggs in Bread Bowls
Lunch - Air Fryer Burgers with French Fries
Snack – Sweet Potato fries
Dinner - Sausages with Spiced Butterbean and Tomato Ratatouille
Desserts - Strawberry – Raspberry Crumble

Day 26

Breakfast - Vegan Bacon Wrapped Mini Breakfast Burritos
Lunch - Inside Out Cheeseburgers
Snack - Samosa
Dinner - General Tso Chicken
Desserts - Oreo Biscuit Cake

Day 27

Breakfast - Tofu Scramble
Lunch - Green Bean Casserole Rice Balls
Snack - Puff Pastry Bites Dinner - Pork Satay with Peanut Sauce
Desserts - Vegan Coffee Doughnut Holes with Coffee Maple Cream

Day 28

Breakfast - Breakfast Soufflé
Lunch - Fried Meatballs in Tomato Sauce
Snack – Fried tofu
Dinner - Chicken Drumsticks with Lemony Green Beans
Desserts - Chocolate Soufflé

Day 29

Breakfast - Air Baked Eggs
Lunch - Chicken Fillets with Brie and Cured Ham
Snack - Hot Prawns with Cocktail Sauce Dinner - Brazilian Meat Balls
Desserts - German Butter Cookies / Marble Cookies

Day 30

Breakfast - Eggs En Cocotte on Toast Lunch - Fried Chicken Snack - Ham and Cheese Pin Wheels
Dinner - Thai Roast Beef Salad with Nam Jim Dressing
Desserts - Red Velvet Cupcake

Air Fried Potato Hash

Air Fried Potato Hash

Air Fried Potato Hash

Ingredients: 

¾ pound potatoes, rinsed, cubed 1 onion, chopped ½ cup egg substitute
1 small green bell pepper, chopped ¼ teaspoon dried thyme ¼ teaspoon dried savory
1 teaspoon fat of your choice Salt to taste
Freshly ground pepper to taste
Cooking spray
Tomato slices to serve 

Method:

1. Add fat, onion and bell pepper to the air fryer.
2. Air fry at 350°F for 5 minutes or until onions are translucent.
3. Add potatoes, salt, pepper, savory and thyme and stir.
4. Air fry at 350°F for 15 - 20 minutes or until potatoes are tender.
5. Meanwhile, place a nonstick pan over medium heat. Spray with cooking spray.
6. Sprinkle some pepper in it. Let it remain in the pan until fragrant. Add the egg substitute and cook until set. You can use eggs instead of egg substitute.
7. Remove the cooked egg on to your work area. When cool enough to handle, chop into pieces.
8. When the cook time is over, add the egg pieces into the air fryer and stir.
9. Air fry for 4-5 minutes.
10. Serve with tomato slices

Eggs in Clouds

Eggs in Clouds

Eggs in Clouds

Ingredients: 

8 eggs, separated
½ cup chives
6 strips cooked bacon, crumbled ½ cup parmesan cheese, shredded Salt to taste
Pepper powder to taste 

Method:

1. Whisk the egg whites until stiff. Add cheese, chives and bacon and
fold gently.
2. Line a baking sheet with parchment paper. Make 8 mounds of the egg whites. Flatten the mounds and make wells in the center.
3. Bake in a preheated air fryer at oven at 390°F for 5-6 minutes. Add a yolk in each of the wells. Sprinkle salt and pepper.
4. Bake for some more time until the yolks are set.

Baked Ham, Mushroom and Egg

Baked Ham, Mushroom and Egg

Baked Ham, Mushroom and Egg

Ingredients: 

8 small button Mushrooms, quartered
8 cherry tomatoes, halved
6 slices honey shaved ham
2 eggs
½ cup cheddar cheese
1 sprig rosemary, chopped (optional)
Salt to taste
Pepper powder to taste
Salad greens to serve
A little butter, melted - for greasing 2 whole wheat croissants 

Method:

1. Grease the baking accessory or a baking dish that is smaller than the air fryer with melted butter.
2. Layer all the ingredients (except cheese) in any way you desire and finally top with cheese.
3. Make 2 small wells (cavities) in the ham layer. Crack an egg into each of the wells.
4. Season with salt and pepper. Sprinkle rosemary all over.
5. Place  the  baking  dish  in  the  air fryer basket. Place the croissants in the baking dish as well.
6. Bake in a preheated air fryer at 320°F for 8 minutes.
7. After 4 minutes, remove the croissants. You can remove it earlier if you like it less crunchy.
8. You can adjust the timing according to the way you like your eggs to be cooked. Set lesser time if you like the eggs runny or slightly more time for half cooked eggs or more time for well cooked eggs.
9. To serve: Place the croissant on a serving plate. Place the baked ham and eggs over it. Place salad greens on the side and serve.

Cheese Omelet

Cheese Omelet

Cheese Omelet

Ingredients:

1 large onion, chopped
2 tablespoons cheddar cheese, grated
3 eggs
½ teaspoon soy sauce Salt to taste
Pepper powder to taste Cooking spray
Multi grain bread to serve 

Method:

1. Whisk together eggs, salt, pepper and soy sauce in a bowl.
2. Spray a small pan that is smaller than the air fryer and which fits inside the air fryer with cooking spray.
3. Add onions and spread it all over the pan and place the pan inside the air fryer.
4. Air fry at 350°F for 6-7 minutes or until onions are translucent.
5. Pour the beaten egg mixture over the onions. Sprinkle cheese over it.
6. Air fry for another 5-6 minutes or until the eggs are set.
7. Remove from the air fryer and serve with toasted multi grain bread.