Air frying doesn’t have to be limited to unhealthy, processed frozen foods, says Kay Allinson, one half of the Pinch Of Nom pair, creators of the UK’s most visited food blog.

“I fell into that trap that a lot of people fall into. It’s really good for heating up frozen food, and that isn’t always a good thing. It’s quick and easy but if you’re trying to lose a bit of weight, chicken dippers aren’t the best.”

She and Kate Allinson – partners in work and life – have now written their most requested cookbook to date, Air Fryer, which features 55 new recipes and 20 of Nom’s classic and most-popular dishes adapted for air frying – easy, slimming meals in their trademark easy-to-follow style.

The recipes in the book – including bacon and cheese frittata (327kcal per serving), barbecue pulled chicken (186kcal) and sticky teriyaki aubergine (69kcal) – are pretty healthy, although they are never going to be prescriptive.

“We’re never going to say, ‘Follow these recipes and you’re going to lose X amount of weight’. That’s just not what we’re about. I mean, whenever Kate and I eat the same things, do the exact same amount of exercise, one of us will probably gain weight and the other will lose weight.

“What works for one person doesn’t necessarily work for everyone and I think it’s so easy, especially with social media. There are so many fad diets. I remember the days when people used to eat cabbage soup. Eating healthily and eating well doesn’t have to be as restrictive.”

Sticky teriyaki aubergine


Ingredients:

(Serves 4)

2 aubergines (500g), sliced into quarters lengthways

Low-calorie cooking spray

Sesame seeds, toasted (optional)

Spring onion, finely sliced (optional)

For the teriyaki glaze:

2tbsp dark soy sauce

1tbsp white wine vinegar

2tbsp tomato puree

3tbsp runny honey

½tsp dried chilli flakes

1tbsp fish sauce

2 garlic cloves, peeled and finely grated

1tbsp finely grated root ginger zest and juice of 1 lime

To accompany:

125g cooked basmati rice

Credits: PA;

Method:

1. Place the aubergine quarters into the air fryer basket and spray with low-calorie cooking spray. Air-fry at 200°C for eight minutes. Check that the aubergine is soft and cooked all the way through, if not, cook for a further two minutes.

2. While the aubergines are cooking, place all of the glaze ingredients into a bowl and mix well.

3. Once the aubergines are cooked, use a pastry brush to brush them with the teriyaki glaze, making sure they are well coated. Air-fry at 180°C for five minutes until the teriyaki sauce takes on a sticky consistency.

4. Remove from the air fryer and sprinkle over some toasted sesame seeds and sliced spring onion, if using. Serve with rice, or your choice of accompaniment.


White chocolate and blueberry muffins


Ingredients:

(Serves 12)

200g self-raising flour

1tsp baking powder

3tbsp granulated sweetener

50g reduced-fat spread

1 medium egg

125g fat-free natural yoghurt

100ml skimmed milk

50g white chocolate chips

100g fresh blueberries

Credits: PA;

Method:

1. Sift the flour and baking powder together into a mixing bowl. Stir in the sweetener.

2. Put the spread in a small bowl and pop in the microwave for a few seconds to melt.

3. In a separate jug, beat the egg, yoghurt, milk, and melted spread together.

4. Working quickly, make a well in the flour and pour in the wet ingredients. Add the white chocolate chips and blueberries and fold everything together with a spatula, until just combined.

5. Spoon into the silicone muffin or fairy cake cases. Place into the air fryer basket and air-fry at 160°C for 12 minutes, until risen and golden. To check if they are cooked, a skewer inserted into the centre of the muffin should come out clean. You may have to cook these in batches, depending on the size of your air fryer.

6. You can freeze these, once cold, in airtight freezerproof containers. Defrost and eat cold, or warm through in the microwave for a few seconds.


Chicken tikka masala


Ingredients:

(Serves 4)

For the spice mix:

1tsp ground paprika

1tsp ground coriander

1tsp ground cumin

2tsp garam masala

1tsp garlic granules

½tsp mild chilli powder

For the chicken tikka:

50g fat-free Greek yoghurt

1tbsp fresh lemon juice

A few drops of red food colouring (optional)

500g skinless chicken breast, cut into evenly sized 2.5cm cubes

For the sauce:

1 onion, peeled and roughly chopped

4 garlic cloves, peeled

3cm piece of root ginger, peeled

1 red chilli, deseeded (or leave the seeds in for extra spice)

Low-calorie cooking spray

1tsp salt

1 x 400g tin chopped tomatoes

500ml plant-based coconut drink

Juice of ½ lemon

1tbsp mango chutney

50g fat-free Greek yoghurt

A good handful of fresh coriander leaves, chopped

To accompany:

125g cooked basmati rice

Credits: PA;


Method:

1. Combine the spices for the spice mix in a small bowl.

2. In a large non-metallic bowl, make the chicken tikka by mixing together the Greek yoghurt with one tablespoon of the spice mix. Add the lemon juice and a few drops of red food colouring, if using. Stir well and add the diced chicken, mixing until all the pieces are well coated in the marinade. Cover and place in the fridge to marinate for at least two hours, or you can leave overnight if you wish.

3. To make the sauce, place the onion, garlic, ginger and chilli in a food processor or blender, and blitz to a paste.

4. Set a non-stick pan over a medium to low heat. Spray well with low-calorie cooking spray. When hot, add the blended paste and the salt, and gently fry for 10 minutes, until it is dry and a golden colour.

5. Add the remaining spice mix to the paste, and cook for a minute or two until fragrant. Stir in the tomatoes and coconut drink and bring to a boil. Reduce the heat to a simmer, cover and cook for 30 minutes.

6. About five minutes before the end of the cooking time, spray your air fryer basket with low-calorie cooking spray and add the marinated chicken. Spritz the top with low-calorie cooking spray and air-fry for eight to 10 minutes at 200°C, turning halfway through. You may need to do this in batches, depending on the size of your air fryer.

7. While the chicken tikka cooks, remove the sauce from the heat, stir in the lemon juice and mango chutney, and using a stick blender, carefully blitz until smooth. Stir in the yoghurt and chopped coriander. Add the cooked chicken pieces and stir to coat, then serve with basmati rice.

Pinch Of Nom Air Fryer by Kate and Kay Allinson is published by Bluebird