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Fast and Healthy Microwaved Vegetables
By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
Have a microwave? Do you use your microwave to just reheat
meals? Use your microwave this month for fast, healthy
dishes.
We might not often think of the microwave and healthy foods
together but it can be used that way. While microwave meals
in the frozen isle at the grocery store are frequently high
in fat and sodium, the microwave can easily and quickly be
used to cook some healthy options. This is not to say that
all premade, frozen meals are unhealthy – just be sure to
read the nutrition facts label to make the best choices in
regards to fat and sodium content.
When using the microwave, there are some general tips for
safety:
·
Keep your microwave oven clean. A dirty oven will increase
cooking time.
·
Use only cookware recommended for use in a microwave oven
such as glass mixing bowls or measuring cups, casseroles and
ceramic.
·
Do not run the microwave oven when it is empty. You could
damage the oven.
·
Never heat infant formula or baby food in the microwave.
They could have hot spots and burn your child.
·
Cover all foods in the microwave. Decide what type of cover
to use based on what food you are cooking. For steaming
vegetables, use a tight-fitting cover such as a glass lid.
To hold in heat (but not steam foods) like reheating
leftovers, cover with a paper towel or wax paper.
·
Remove covers and wraps from heated foods very carefully.
Allow steam to escape away from your hands and your face.
Some might question, does microwaving vegetables decrease
their nutritional value? Water-soluble vitamins like folic
acid, other B-vitamins and vitamin are heat-sensitive. No
matter how they are heated (on the stovetop or in the
microwave), a shorter cooking time retains the most
nutrients. The microwave can be useful way to minimize
cooking times. There are pros and cons to all cooking
methods so it is still recommended to eat a variety of
fruits and vegetables, avoid overcooking them and include
some raw produce during the day. Let’s microwave some
vegetables tonight!
Frozen vegetables are a quick way to add color and nutrients
to your meal. Most frozen vegetables were flash frozen right
after harvest so they are high in nutrients. Some brands of
frozen vegetables are packaged in bags that can go straight
from the freezer into the microwave. Make sure you read the
package to know if you can microwave it or if you need to
place the frozen vegetables in a microwave safe container.
Fresh vegetables are easy and quick to prepare in the
microwave. Try some of these:
Sliced Carrots
Place two cups thinly sliced carrots or baby carrots in a
one-quart casserole. Add 1/4 cup water. Cover with wax
paper. Microwave four to six minutes, stirring once if
needed. Drain. Add spices, if desired.
Broccoli or Cauliflower
Divide one bunch of broccoli or cauliflower into individual
spears. Cut off 1 to 1 1/2 inches from tough ends. Place in
12x8-inch baking dish. Arrange broccoli with heads toward
center. Add 1/4 cup water. Cover with wax paper and
microwave on high six to eight minutes.
Cabbage
Cut 1-pound of cabbage into four wedges. Arrange like a
wheel in spokes in 10-inch casserole. Add 1/4 cup water.
Cover with wax paper. Microwave on high three to four
minutes.
Baked Potatoes or Sweet Potatoes
Scrub well and pierce with a fork. When cooking three or
more potatoes, arrange potatoes in a circle. Cook on high
for 4 minutes for one potato. Add three minutes for each
additional potato. Turn potatoes halfway through cooking
time.
Baked Winter Squash
In the microwave,
the amount of time it takes to cook food increases as the
amount of food increases so you will have to determine the
amount of time depending on the size of the winter squash.
Microwaving can be a quick way to cook butternut squash,
acorn squash and pie pumpkins. Wash the outside of the
squash and poke holes all over with a fork. Microwave on
high five to 10 minutes (depending on the size of the
squash).
If a fork doesn't easily pierce the flesh, continue to
microwave at one-minute intervals until it is tender. Let it
cool briefly, cut in half lengthwise, scoop out and discard
seeds.
In addition to cooking vegetables in the microwave, there
are other healthy foods like fruit and protein that can be
quickly prepared and enjoyed. Try some baked apples
as a side or dessert. Slice four apples,
place in a microwave safe baking dish, sprinkle with
cinnamon, cover with wax paper and
microwave six to 10 minutes or until they are soft.
Information for this article is from eXtension.org and
Choose MyPlate.
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