air fried green tomatoes

Air Fryer Green Tomatoes

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Who likes fried green tomatoes 🍅!? In the spirit of cookin’ southern, I made these Air Fried Green Tomatoes with Avocado 🥑 Horseradish sauce along with the Shrimp & Grits the other day. They were so good!! These are great for all health goals – including weight loss.

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Ingredient Selection Tips

Green Tomatoes

My green tomatoes are from my garden, and I encourage you to start growing some of your food if you have the opportunity. But if not, green tomatoes are not always easy to find in an ordinary grocery store. You will probably find them at Whole Foods, Trader Joe’s, or the farmer’s market, if not your local grocery. It is best to get them organic, as they are on the Dirty Dozen list (produce with potentially harmful pesticide content). When buying, choose the firm ones. The season to easily find green tomatoes is now – at the end of the summer and early fall.

Cornmeal

Selecting this ingredient may be confusing. There are many ways corn is processed, such as grits, polenta, coarse cornmeal, fine cornmeal, blue cornmeal, corn flour, and more. Cornmeal is dried and ground field corn, and this is what we need in this recipe. If you are able to find cornmeal at your local market, you can get it on Amazon at the link below.

Avocado

A ripe Hass avocado should have a creamy, moderately soft texture. Ripe avocados are soft when you touch them and will also have skin with a bumpy texture. If you want to use the avocado right away, choose one that is darker and gives in when you press lightly on it’s exterior. If you plan to use one in a couple of days, select one that’s brighter green. To ensure that the avocado you’re choosing is ripe and creamy, and not too ripe, peel back the small stem at the top. If the area underneath is green, the avocado is good, but the area is brown, the avocado is probably overripe. Avocados tend to start to feel hollow when they are overripe as well.

Noteworthy Health Benefits

Green Tomatoes

Green tomatoes provide nearly as many vital nutrients as red tomatoes. They support hydration and are a good source of vitamin C, vitamin A, and vitamin K. These vitamins are contributing to a good condition of the immune system, good bone strength, and because vitamin K is fat-soluble pairing it with healthy fat sources can enhance its absorption.

Cornmeal

This traditional gluten-free meal, contains carbohydrates, protein, essential minerals like iron, zinc, and magnesium. As a good source of fiber and plant-based protein (as compared to other grains), cornmeal aids the digestive system functioning properly.

Horseradish

This root is filled with healthy compounds that may provide antibacterial and anticancer effects. It contains an oil known as allyl isothiocyanate, which gives horseradish its telltale odor and taste and may irritate your eyes, nose, and throat. Because of this, we usually consume horseradish in very small amounts. 

It is low in calories and contains small amounts of calcium, potassium, magnesium, and folate. It may improve your respiratory health.

Balanced Plate for Performance Goals

While any food can fit into your menu for performance goals, some recipes can contribute to a better strategized menu than others. Below you can see how this recipe can fit into your goal. If this recipe has unique benefits, it is best cut out for the goal(s) with a star next to it.

The chart below changes dynamically based off the goal you have selected.

Goal:

LEAN PROTEINHEALTHY FATHEALTHY CARBSVEGGIES
1-2 palms1-2 thumbs1-2 cupped handfuls1-2 fists

More Info

However, everyone is different! Use the Precision nutrition calculator I use with my clients to calculate suggested macros custom for you. For more information on using this hand estimation system, click here.

For more info on types of foods for proteins, fats, carbs, and veggies, read my article Formula for the Perfect Healthy Meal. This article will also help you figure out what foods to eat more and less of.

Protein: Greek Yogurt

This recipe likely only contains a half portion of protein for your balanced plate, and this is only if you also consume a quarter of the horseradish dip. While cornmeal contains some protein, most of its calories come from carbohydrates, thus it is classified as a carbohydrate for the balanced plate. You will likely want to supplement. How about some Cajun shrimp!?

Fat: Avocado

This is a healthy fat added to the horseradish dip. If you consume 1/5 – 1/4 of the horseradish dip, it would contribute about one fat to your balanced plate.

Carbs: Panko, Cornmeal, & Flour

There is a decent amount of carbohydrate in this recipe, but should only equate to about one portion for the balanced plate. Try to use whole wheat panko and/or flour for a healthier option.

Veggies: Green Tomatoes

This recipe is abundant in one type of vegetable – green tomatoes! They should fulfill your requirement for the balanced plate. Make sure you get other vegetables of other colors throughout the day in addition to these tomatoes. Varying your colors in fruits & vegetables provides your body with an abundance of nutrients to ward off cancer and diseases.

Additional Meal Tips for Weight Loss

This recipe serves as an excellent alternative to traditional fried green tomatoes, because these are not actually fried! Removing the oil from “fried” green tomatoes makes this recipe a ton healthier and lighter. If you don’t already have an air fryer, you are missing out! Check this one out below.

Additional Meal Tips for Endurance

This recipe doesn’t have enough carbohydrate and protein for performance and recovery, so you will want to supplement with more of those macros around your workouts. However, for a snack outside of your endurance nutrition, this is an excellent and tasty option!

Additional Meal Tips for Building Muscle

This recipe doesn’t have enough protein to support your recovery, and you will likely need more carbohydrate to support your energy for training. However, for a snack outside of your performance nutrition, you definitely have to try these air fried green tomatoes!

Additional Meal Tips for Improving Health

This recipe is an excellent alternative to traditional fried green tomatoes. Air fried alternatives to fried food are an excellent way to improve your health, especially if you tend to consume a lot of fried foods. If you don’t already have an air fryer, you are missing out! Check this one out below. Make sure to vary your colors of veggies throughout the day though! Doing this will best support your health.

Diet Preference Tweaks

Vegan/Fully Plant-Based

If you would like to make this meal vegan, it is easy to do so. Just replace milk with some non-dairy milk like unsweetened and unflavored oat or rice milk, and use vegan yogurt.

Gluten-free

There are some options for gluten-free panko and flour in the better-supplied grocery stores that you can use in this recipe. A health food store is your best bet.

air fried green tomatoes

Fried Green Tomatoes

Yum
Who likes fried green tomatoes 🍅!? In the spirit of cookin’ southern, I made these Air Fried Green Tomatoes with Avocado 🥑 Horseradish sauce along with the Shrimp & Grits the other day. They were so good!! These are great for all health goals – including weight loss.
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Prep Time 10 mins
Total Time 15 mins
Course Appetizer, Dinner, Side Dish, Snack
Cuisine American
Servings 4
Calories 350 kcal

Equipment

Ingredients
  

  • 2 green tomatoes cut 1/4 inch rounds
  • 3/4 cup panko whole wheat even better
  • 3/4 cup cornmeal
  • 1 tsp salt or less if you’re watching sodium
  • 1/2 tsp pepper
  • 1 tsp garlic
  • 1 tsp onion powder
  • 2 tsp oregano
  • 2 tsp parsley
  • 1/2 – 1 cup flour
  • 1 cup milk

Sauce ingredients

Instructions
 

  • Set up an assembly line of three bowls. Place flour in first, milk in the second, and remaining ingredients in third bowl.
  • One slice at a time, powder a tomato slice in the flour bowl, dip it in the milk, and then batter it in the third bowl with the breading mix. Roll it around and manually place breading on the tomato if needed. Place on a plate and repeat until all slices are battered.
  • Air fry the tomato slices in batches for 16 minutes at 400 degrees on air fry. Rotate midway.
  • For sauce, puree all sauce ingredients in a processor.

Notes

Nutrition

Calories: 350kcalCarbohydrates: 66gProtein: 12gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 1mgSodium: 811mgPotassium: 427mgFiber: 6gSugar: 8g
Tried this recipe?Let us know how it was!

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