FoodNutrition

Yes, You Can Grill in Your Air Fryer—Here’s How

Don’t let bad weather rain on your BBQ-ing parade. Here's how to grill in an air fryer so you can bring the party indoors.

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Photo: Stocksy/Huff
Updated Nov 2, 2023

Written by 

Maki Yazawa

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POV: You’ve got the kebabs skewered, the grilling tools are ready to go, and you’re sporting your best fun-in-the-sun ‘fit. Only problem? That looming rain cloud that you hoped would head in the opposite direction has made its way right to your backyard despite your emphatic prayers to the weather gods. What started as a light drizzle has turned into a full-blown torrential downpour that has really put a damper on your cookout plans.

Experts in This Article

Jaclyn Huff

Los Angeles-based certified health coach and private chef

So, what now? Before you weep and order pizza, we’ve gathered a few genius tips to transform your trusted air fryer into a mean, lean grilling machine to help salvage the day. Indeed, with these easy tips, you can turn your air fryer into an indoor grill that can provide that iconic char flavor, grill marks, and plenty of summertime vibes regardless of what the weather looks like outside. Read on to learn how Jaclyn Huff, a Los Angeles-based certified health coach and private chef, does her grilling using an air fryer even when the sun’s shining.

How to grill in an air fryer

1. Preheat the air fryer before you add the food

So, can you grill in an air fryer? You sure bet! Like most air fryer recipes, the key is to preheat your fryer before you throw in the food for maximum crisping effect, says Huff. To replicate the high heat of a grill, she recommends heating it up to 400°F so it’s piping hot from the get-go for maximum charring potential.

However, before you start cooking, you’ll want to reduce the temperature to ensure you don’t overcook your meal. “Next, reduce the temperature to 380°F when you are ready to grill,” Huff says. “Temperatures for cooking can range between 380°F and 400°F for grilling. Food tends to cook quickly in the air fryer, so food will take roughly half the time to cook than on a traditional grill. This is due to air fryers having consistent heat circulation.”

That said, investing in one of the best air fryers on the market can help make the task much less challenging; which according to a cookbook author that wrote an entire book about air frying is the Instant Omni Plus 18L Air Fryer Toaster Oven, which retails for just under $250. (BTW, it has 10-in-1 cooking functions: air fry, broil, bake, roast, dehydrate, reheat, rotisserie, toast, warm, convection.) However, if you’re really looking to take your indoor grilling up a notch, the same brand also has an Instant Indoor Grill and Air Fryer, which retails for $170. And bingo was his name-o! 

2. Prep food so it’s evenly-sized and at the same temperature

When cooking in small, confined spaces (like your air fryer), optimal air circulation is the most important part. However, in order to ensure your food evenly cooks, you’ll also need to do two things: prep food so it’s roughly the same proportions and make sure it’s all at the same temperature. “Make sure food is similar in size for the most even cooking. For meat, it’s best to cook it when it has reached room temperature. This ensures even cooking. It’s also good to use a thicker cut of protein for the air fryer, again because they tend to cook food quickly. This will help your meat retain moisture and juiciness,” Huff says.

3. Use an onion to season (and clean) the grates

Before you get the air fryer grilling going, Huff recommends cutting an onion in half and rubbing it on the air fryer basket’s grates to season and add flavor before cooking. The sulfur compounds in alliums (like onions) react with the metal when heated and form a hard sulfide layer that helps prevent food from sticking to the surface. You can also use the onion to help loosen and remove any burnt bits once you’re done cooking.

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4. Use a grill plate attachment for grill marks

So, do you need a grill rack for your air fryer? Yes and no. If those classic grill marks are everything you strive for, then yes, you’ll want to to use an air fryer attachment (like this one from Amazon) to help you achieve that iconic pattern. “The attachment has grooves that create grill marks, and it allows the juices from the food to fall, so it can evaporate and create more flavor. This is similar to what happens in a grill; the juices can fall from the food and evaporate,” Huff says.

Although, if grill marks aren’t really your top priority, then investing in one of these air fryer tools won’t be necessary. In which case, you can simply transform your oven to air fryer mode if it has a convection cooking option. Most ovens made in the last decade mode sport this nifty feature that relies on extra heat and powerful air circulation to speed up cooking time and achieve that sought-after air fryer magic.

5. Use oils with high smoking points

According to Huff, you should use oils that can withstand high heat, like avocado or vegetable oil. “You also do not have to use a lot of oil when cooking with an air fryer. Food can be tossed in a small amount to help prevent sticking to the grill attachment—think a few teaspoons,” she says.

6. Pre-soak skewers to avoid burning them

Remember: Air fryers typically get really hot, like, really fast. As such, foods (and cooking tools) can be prone to burning if not properly primed and prepped. That’s to say, you’ll want to ensure your wooden skewers are presoaked for before you get grilling. “To prep skewers for the air fryer, it’s important to soak them in water first just as you would with your standard grill. This will help to prevent the skewer from burning. Traditional skewers may not fit in the air fryer; shorter ones may be needed. Again, be sure food is cut into similar sizes for even cooking,” Huff recommends.

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7. Season to add smokiness

To mimic the char flavor in the air fryer, Huff uses different seasonings to get the smokiness just right. “I recommend smoky flavors like smoked paprika, liquid smoke, smoked salts or spices, barbecue sauce, black cardamon, mesquite seasonings or similar grill seasonings, chipotle peppers, and cumin,” she says. Thankfully, many of these seasonings are a staple for anti-inflammatory grilling, since they have naturally-occurring properties that help fight free radicals in the body.

Air fryer cooking temperatures and times for commonly grilled foods

Corn: Coat in a few teaspoons of oil or butter. Season as desired. Cook at 400°F for about eight to 10 minutes. No need to par-boil. Make sure to turn the corn halfway through cooking.

Peaches: To prevent sticking, lay a piece of parchment over the grill attachment and lightly butter or oil the peach (season if desired, savory or sweet). Peaches grill best when cut in halves. Be sure to use fresh, ripe (or slightly underripe) peaches as they will hold together better. To achieve grill marks, press the peach down lightly on the grilling attachment (even with the parchment) with tongs. Cook at 380°F for about five to 10 minutes.

Potatoes: Cut potatoes into evenly-sized pieces or use whole small potatoes. Lightly oil and season as desired. Grill at 400°F for about 20-30 minutes (depending on the size of the potatoes), turning to achieve char marks. No need to parboil.

How about some carrot dogs on the barbie? Check out how to make them here:

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FoodNutrition

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

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Photo: Stocksy/Mariela Naplatanova
Updated Feb 18, 2025

Written by 

Maki Yazawa

The nostalgia of a quality PB&J sandwich can quickly take you back to your childhood in the first bite. And honestly, nothing’s changed; I will never stop reserving a special spot in my pantry for peanut butter. Something about the slightly salty spread—paired with a sweet and tart jam or jelly—always hit the spot growing up. The best part: Peanut butter is good for you, shown to reduce cardiovascular and liver diseases with regular consumption. In fact, a registered dietitian previously crowned it the best nut butter of them all on Well+Good. (I mean, what else will you reach for when you need a post-workout pick-me-up, an ideal hiking sandwich spread, or a midnight snack?)

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That being said, while some can easily go through an entire peanut butter jar in a week (shoutout to parents with little ones), most consumers actually take a few to several months to reach the bottom of the container. All good, whatever your pace, save for the fact that this beloved spread spoils a lot faster than you assume.

So, how fast exactly does peanut butter go bad? Despite the fact that it appears to last virtually forever, peanut butter often expires within just a few months after opening or even sooner. Here, we’ve gathered a few pointers for determining whether your creamy-slash-crunchy nut butter has spoiled or is still usable with indicators like smell, taste, and appearance.

Does peanut butter go bad?

As peanut butter contains minimal water due to its high fat content (less than one percent), a sealed jar of the spread can sit in the pantry for anywhere from six months to two years before spoiling if it’s made with preservatives like sodium benzoate—a pickling agent that inhibits bacteria growth. However, an opened jar (which exposes the spread to microorganisms fueled by oxygen) can only last two to three months, depending on the type and how it’s stored. An unopened jar of natural peanut butter will last just six months maximum at room temperature, unopened; once opened, it will likely start to turn after just a month.

Why? Studies show that natural peanut butters made without oil, sugar, or stabilizers tend to have a shorter shelf life than those made with stabilizers and preservatives. Once an opened jar of nut butter begins to interact with environmental factors, its oxidative stability—the chemical reactions between fatty acids and oxygen that cause rancidity—begins to decrease.

How do you know your peanut butter is expired?

A jar of nut butter that's past its prime will begin to taste rancid, bitter, or overly pungent. According to a study on the quality of natural peanut butters during storage, natural PB kept at 50°F (10°C) began demonstrating loss in oxidative stability (or freshness) after just 12 weeks. Alternatively, when stored at higher temperatures of 77°F and 95°F (25°C and 35°C, aka closer to your kitchen’s room temperature), the stability shortened to only four weeks.

Aside from the yucky taste of rancid peanut butter, the spread will also emit a foul odor. If the spread gives off a bitter, metallic, or soap-like scent, it is time to part ways. Additionally, if the color darkens, the texture becomes dry, or there are signs of mold growth, the peanut butter has gone bad. However, don’t be alarmed by natural oil separation; it’s completely normal and a sign of good-quality natural nut butter. And, of course, always check the expiration date to use as a starting point of reference.

How to store peanut butter so it lasts longer

Although peanut butter is one of those foods that don’t need to be refrigerated (technically speaking), it can definitely benefit from some cooler temperatures. In fact, storing nut butters in a dry, cool environment can help them stay fresh for longer. So, should you refrigerate peanut butter after opening? You bet (that is, if it takes you a while to get through an entire jar).

Once opened—if you don’t expect to be using it up in the immediate future—simply place the jar in the fridge to reduce moisture exposure and bacterial growth, which will add months to its shelf life. If you see separation occurring between the solids and oils, flip the jar upside down when stashed away. This will help re-incorporate the ingredients once flipped back, right side up. (Or if you’re pressed for time, agitating the separated liquids with a spoon or spatula will always do the trick.) You can also soften cold peanut butter fast by simply leaving it out at room temperature for 10 to 15 minutes.

Tips to extend the shelf life of your peanut butter

If your household doesn’t consume peanut butter regularly and you’re looking for a way to cut back on food waste, freezing the nut butter will buy you even more time to use it up—think years (!). But this is best for a long-term pantry stocking case; how can you freeze it without having to regularly defrost the entire jar to simply get a spoonful out? We’ve got two genius hack so you can always have ready-to-eat PB in mere minutes, no broken spoons in sight.

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1. Freeze it into single-portion cubes

Transfer the contents of your opened jar of PB to ice cube trays to freeze the spread in convenient single-portion chunks. Once solid, drop them into freezer bags for easy access. When ready to use, grab the desired portion out of the bag and simply defrost it for a few minutes. Before you know it, you’ll have pre-portioned cubes of peanut butter conveniently ready for baking a batch of gooey banana peanut butter brownies, decadent peanut butter banana bread, or even just for overnight oats. Swoon. Plus, the single portions are also ideal for a pre-bedtime banana and peanut butter snack that can help boost relaxation and aid in better sleep. We love.

2. Freeze it into no-spreading-necessary, ready-to-eat sheets

Better yet, according to a viral TikTok video, you can also enlist your freezer to make the most perfect vegan peanut butter and jelly sandwich. This trick helps you avoid those terrible bread tears (which can happen as you spread your glob of peanut butter) by freezing thin layers of the nut butter on parchment paper for ready-to-use portions. It also frees up more freezer space than storing a bag of cubes. In the video, Eitan Bernath explains that you should start by spreading a large amount of peanut butter on a sheet of parchment into a thin layer using a spatula. Then, cover the layer with another sheet of parchment paper and press firmly with your hands or using a rolling pin to smooth out the peanut butter into an even, uniform layer.

Next, freeze the parchment-lined peanut butter on a flat sheet tray for at least half an hour to an hour. You can perform the same steps and freeze thin sheets of jam, too (though depending on the consistency, it may not freeze as well as the peanut butter). Once the spreads have completely frozen, remove them from the tray, and cut them into individual-sized portions. If making a traditional PB&J sandwich, cut the layers to match the shape of your bread. Lastly, carefully remove the parchment paper before assembling your sandwich. The result? A delicious PB&J sandwich, minus the torn bread (and more importantly, no expired peanut butter in sight).

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FoodCookingNutrition

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

a person sits at a table enjoying healthy fruit, vegetable and meat salad with balance nutrition
Photo: Getty
Published Feb 16, 2025

Written by 

Christina Manian, RD

When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first. 

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However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina. 

If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.

What is food sequencing?

Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.

“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.

The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.

Does food sequencing actually benefit your health?

A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger. 

While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.

Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.

Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.

Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.

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Trying food sequencing

“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.

Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.

The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”

What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal  additional effort.

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