Making the Most Out of Your Microwave: Tips and Tricks for Healthy Meals

Blog originally posted through Central Texas Food Bank

Whether you are managing a busy schedule, heading back to school, live in a small space, or are experiencing displacement due to a natural disaster, microwave ovens can help provide simple cooking solutions for you and your family. Nearly every American has access to a microwave oven and the convenience they provide is undeniable. Microwave cooking is a great way to have a healthy, balanced diet, even without having access to a full kitchen. Knowing a few tips and tricks can help make your microwaving culinary adventures a success.

How Do Microwaves Work?

Cooking in a microwave is unlike other kinds of conventional cooking. Microwave ovens don’t actually heat air to cook food but instead use waves of energy that heat up the water in your food.

Some nutrients in the food we eat break down when they interact with heat. However, because microwave cooking times are generally shorter, many nutrients stay preserved. Although you can’t cook every kind of food in a microwave, it can be a healthy and useful tool for preparing some of your favorite foods.

Tips for Preparing Foods Using a Microwave

1. Use Only Microwave Safe Containers: Look for cookware that is specially manufactured for use in the microwave oven. If using glass, ceramic, or plastic, be sure it is labeled as “microwave safe”. Do not use metal pans or utensils, aluminum foil, foam trays and plastic wraps in the microwave oven because they are not heat stable at high temperatures and could even damage the oven. Melting or warping of plastics and foams may also cause harmful chemicals to seep into food. Examples of microwave safe containers include: specifically labeled oven cooking bags, straw or wood baskets, and most paper products (ex. towels, plates, napkins, and bags).

2. Know Your Microwave's Wattage: Make sure equipment in your kitchen such as toasters and blenders, do not compete for electrical wattage of your microwave. Avoid extension cords because power is reduced as it flows down the cord.

3. Arrange Foods So They Cook Evenly: Face the thickest parts of foods, like broccoli stalks or potatoes, outward toward the microwave oven walls. Arrange foods of the same size and shape, in a circle or square with space between them and no item in the center.

4. Before Cooking: Use a fork to pierce foods with skins, such as potatoes, yams, and sausages. This allows steam to escape and prevents popping and splattering.

5. Cover and Rotate Dishes. Cover food in the microwave well to keep in moisture, promote an even cook, and prevent splatters. Pause to rotate food for even reheating and cooking.

6. Reheat and Cook Foods Safely: Do not microwave food that is in its original package unless it specifies it is a microwave safe container. After the microwave has stopped, be sure to leave reheated foods to sit after cooking for a few minutes to make sure they are fully heated and cooked. This also prevents burns when handling or eating foods. Then, use a food thermometer to identify that food has reached its proper internal temperature. Sauces and gravies should be boiled before serving. Raw beef, pork, lamb, veal, and fish should be cooked to 145°F. All ground meats and eggs should be cooked to 160°F and all poultry to a minimum of 165°F.