Other issues of Nutrition Advisor

Microwave mania

When there is just not enough time in the day
If your life’s too busy to prepare a healthful meal or you find yourself tempted to call for take-out, the solution is probably in your own kitchen. Even if words like "sauté," "broil" and "braise" sound altogether too French for your vocabulary, preparing a quick, home-cooked meal is just as simple as turning on the microwave.

To the rescue
In the time it takes to pick up dinner at the drive-thru window, you can easily prepare a healthful, well-balanced meal at home without even turning on the stove! In no time at all, the microwave can defrost, cook and reheat food items, while saving your foods from lost nutrients, protecting the color and flavor of your foods and eliminating the tedious pot-scrubbing that accompanies conventional cooking! There are also other nutritional benefits of microwaving.

Nutritional benefits of microwaving
Although you may think that microwaving is an "easy-way-out," using a microwave to cook your food has its nutritional benefits. More vitamins and minerals are retained with microwave cooking than with many other methods of cooking. This is because microwave cooking requires a shorter cooking time, covered cooking and little to no water. Too much water, surface exposure and overcooking can rob foods of nutrients.

Examples of foods that work well in microwaves are: fresh vegetables, burritos, hot sandwiches, baked potato, hot cereal, casseroles, soups, new low-fat convenient items, nachos, low-fat popcorn.

Microwaves are ideal for defrosting frozen food items such as meats and poultry, vegetables and leftovers. This takes just a few minutes, and is one of the safest methods of defrosting.

Another bonus of microwave cooking is that it enhances the natural flavors in food, which makes you less likely to add extra salt or sugar. Since it cooks foods in their own moisture, no added fats such as butter or oil are needed. This helps you to keep the flavor in and the pounds off! The one commonly reported limitation to microwave cooking is that it can’t make a food really crispy. So if you are looking for that crunchy quality, you should broil or bake instead.

Rules of thumb:

• Keep food well covered while cooking, to promote steaming. Try waxed paper, microwave-safe plastic wrap or a lid. This helps to keep the moisture in and prevents dryness. To be safe, allow a little space for steam to escape.
• Use only microwave-safe containers. Check containers for labels indicating "microwave-safe." If you are not sure, place the single empty container in the microwave along with a separate cup of tap water. Microwave it on high for one minute, and then check the temperature of the container by carefully feeling the dish. If the empty container stays cool, then it is microwave-safe. Slightly warm containers can be used for reheating only and hot dishes should not be placed in the microwave again. Dishes containing metal are generally NOT microwave-safe.
• Follow microwave instructions on food packaging. Each frozen packaged food item should list instructions, if microwave cooking is an option. Various products may have different instructions, so read carefully!
• To avoid cooking large food items, cut food so that pieces are about the same size. This helps to cook your meal more evenly.
• Certain foods should not be prepared in the microwave. Heating up baby formula or breast milk in the microwave is NOT recommended. This may produce unevenly distributed heat throughout the bottle (even when it feels cool to the touch), and puts your baby at risk for burning his or her mouth.
• For some foods, you may need to be extra cautious when cooking by microwave. Meats, fish and poultry can be cooked in the microwave, but it is important to check the internal temperature after cooking and to cook until the inside is no longer pink or bleeding. Foods keep cooking after the microwave is off, so allow for standing time.
• Airtight bags should be punctured before heating.
• When reheating meals, check the moisture of the leftovers before putting them in the microwave. Some dishes may need a couple tablespoons of water added before reheating to keep the moisture content desirable.
• When reheating foods, you may find that 50% power works better, so experiment.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information visit these sites:

• Food Network
• A Guide to Microwave Cooking Fresh Fruits and Vegetables
• Cooking Light Online

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.