Table Of ContentSimple Microwave Directions
for Cooking Fresh Vegetables
and More
A
compilation
by
Darcy
Flannery
“Mother
Nature”
by
Darcy
Flannery
Simple Microwave Directions
for Cooking Fresh Vegetables and More
“Some nutrients break down when they’re exposed to heat, whether that heat
comes from a microwave or a regular oven. Vitamin C is perhaps the clearest
example. So, cooking with a microwave probably does a better job of preserving
the nutrient content of foods because the cooking times are shorter.”
-‐
http://www.health.harvard.edu
I have created this little informative booklet to make cooking vegetables for you
quick and easy. I included a detailed explanation of the nutritional value for each
vegetable from the following websites as noted in each recipe:
www.fitday.com
www.nutrition-and-you.com
www.fruitsandveggiesmorematters.org
www.healthdiaries.com
But first…
First, let’s start with what kind of cookware you can use in the microwave.
Not all plastics are microwavable safe. Some plastics you microwave with can
seep chemicals into your food when heated. Only use plastics that say “Microwave-
Safe.” Don’t allow plastic wrap to touch your food during heating. If you are
worried, use glass or ceramic dishes marked “heated proof” or “microwave-safe.”
You cannot use the following in the microwave:
• Aluminum foil
• Brown paper bags
• Cold-storage plastic containers ( such as margarine, cottage-cheese, and yogurt
2
• tubs)
• Onetime-use plastic containers
• Dishes with metallic paint or trim
• Foam-insulated cups, bowls, plates, and trays
You can use the following in the microwave:
• Glass and ceramic dishes
• Paper plates, towels, and napkins
• Wax and parchment paper
An
example of a microwave cover
for a microwave bowl
Microwave wrap
“Microwave safe plastic wrap should be loosely placed over food. Be sure to follow
manufacturer’s instructions as some manufacturers recommend at least an inch
between the food and the plastic wrap. There is some controversy about the
safety of microwave safe plastic wrap. The FDA indicates that as long as you follow
manufacturer’s instructions you will be safe. The FDA also acknowledges that you
should not use microwave safe plastic wrap to heat high fat foods as this will cause
a greater amount of di(ethyhexyl)adepate (DEHA) to leach into food.”
-‐
http://www.wisegeek.com/what-is-microwave-safe-plastic.htm
How to clean your microwave in 90 seconds:
To loosen your microwave’s splatters and stains quickly, try this simple technique:
Heat a bowl of water and lemon juice on high for 5 minutes, and then wipe the oven
clean with a solution made from 1 cup water and 1 tablespoon of baking soda.
3
Simple microwave directions for some of
our favorite vegetables
Artichokes:
Directions:
• Trim the artichokes by cutting off the stem and cutting of the tips of the
leaves. (If you want, you could cut them in half, lengthwise, and scoop out
the choke, but you can skip this step.)
• Rub lemon over all the cut parts of the artichokes so it does not brown.
• Place all 3 artichokes upside down in a microwavable dish with a tight fitting
lid, Add water and cover
• If you do not have a tight fitting lid, try a dinner or salad plate on top of
your dish.
• Place them upside down so the water is not collected in the artichokes but
they can be placed right side up and then squeezed out later.
• Cook on high for 11 minutes. Check at about 9 minutes since not all
microwaves are the same. Pierce the hearts with a fork. If they are soft,
they are done.
• Drain and serve
Health Benefits of Artichokes
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-
nutrition-of-artichokes.html
Cardiovascular health - the high quantities of potassium in the vegetable help
to maintain normal heart rhythm. Research studies have shown a strong link
between high potassium diets and reduced risk of stroke. Potassium also tones
down the effect of sodium on blood pressure. This helps to maintain healthy
blood pressure, which promotes good health of the heart. Certain
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phytonutrients in the vegetable help to lower bad cholesterol levels and reduce
the risk of stroke and cardiovascular disease.
Immunity - the artichoke is rich in phytonutrients and antioxidants. This helps
to boost the body’s immunity against diseases. It also promotes good health.
These potent nutrients have been found helpful in the maintenance of healthy
cells especially in cases of prostrate cancer. This is because they inhibit the
proliferation of the cancerous cells. The vegetable has high contents of vitamin
C which supports a healthy immune system. Color pigments in the vegetable
reduce the risk of certain cancers.
Digestion – the vegetable is rich in dietary fiber which supports a healthy
digestive system. This helps to prevent constipation.
Blood health - fiber helps to lower blood cholesterol, stabilizes blood sugar
levels and lessens the risk of heart disease.
Weight control – dietary fiber is regarded as a vital aid in weight control. This
is because it helps one feel full, hence reduces food intake.
Bone and muscle health - vitamin C assists in the formation of collagen. This
protein supports the development of cartilage, bones, muscles and blood vessels.
Magnesium helps to build healthy bones. It also supports muscle functions.
Potassium supports the central nervous system and muscle functions.
5
Asparagus:
Ingredients
1/4 cup water
1 pound fresh asparagus, 1 to 1 1/2 inches cut off the bottom
1/2 teaspoon kosher salt
Directions:
Spray some water –medium amount- onto 4 paper towels. Spread out the paper
towels and lay the asparagus on top of the dampened towels. Sprinkle with the
salt. Roll up the asparagus in the dampened towels. Lay the bundle, seam side
down, in the microwave. Microwave on high until the asparagus is just crisp
tender, about 3 to 4 minutes. Remove from the microwave using tongs and
carefully unwrap. Arrange on a serving platter and serve immediately.
Health Benefits of Asparagus:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-
nutrition-of-asparagus.html#b
There are 43 calories in 1 cup of boiled asparagus. It contains no cholesterol
and is low in sodium. Asparagus is an excellent source of:
Vitamin K
Vitamin B folate
Vitamin C
Vitamin A
There are a series of B vitamins in asparagus in lesser amounts: B1, B2, B3
and B6. By eating asparagus, you will also receive the benefit of:
(continued)
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Dietary fiber
Copper
Potassium
Protein
Manganese
Phosphorus
The Healing and Cleansing Properties of Asparagus:
Asparagus has been known for many centuries for its medicinal properties. It is
thought of as a food that heals and cleanses. In addition to its many nutrients,
it acts as a diuretic. Its fiber works as a laxative. It protects small blood
vessels. Green asparagus is a good source of vitamin C, which helps you to
produce collagen. Maintaining enough collagen leads to younger looking skin.
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Butternut Squash:
Things you will need:
• Sharp knife
• Tablespoon or ice cream scoop
• Measuring spoon
• Microwave container with lid
• Bowl ingredients:
• Fresh Whole Butternut Squash
• Butter
• Optional-maple syrup or brown sugar
Directions:
• Cut the end with the stem off the Butternut Squash
• Cut the Butternut Squash lengthwise
• Scoop the seeds out of the Butternut Squash-it us up to you to save the
seeds-the seed are very nutritious if eaten.
Place the Butternut Squash in a microwave proof container; add 2 teaspoons of
water to the squash where you had scooped out seeds. Cover and microwave 6
minutes on high.
Scoop out squash and place in a bowl. Serve hot with butter and/or brown sugar or
maple syrup
Health Benefits of Butternut Squash:
Reprinted from: http://www.nutrition-and-you.com/butternut-squash.html
Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins.
Similar to other Cucurbitaceae members, this too is one of the low-calorie
vegetables, which provides just 45 calories per 100 g. It contains no saturated fats
or cholesterol; however, is rich source of dietary fiber and phyto-nutrients.
Squash is one of the common vegetables that often recommended by dieticians in
the cholesterol controlling and weight reduction programs.
(continued)
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It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps
the single vegetable source in the Cucurbitaceae family with the highest levels of
vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-
oxidant and is required by the body for maintaining the integrity of skin and mucus
membranes. It is also an essential vitamin for good eye-sight. Research studies
suggest that natural foods rich in
vitamin A help the body protected against lung and oral cavity cancers.
Furthermore, butternut squash has plenty of natural poly-phenolic flavonoid
compounds like (cid:0) and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds
convert to vitamin A inside the body and deliver same protective functions of
vitamin A on the body.
It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin
B-6 (pyridoxine), thiamin, and pantothenic acid.
It has similar mineral profile as that in pumpkin, containing adequate levels of
minerals like iron, zinc, copper, calcium, potassium, and phosphorus.
Butternut squash seeds are a good source of dietary fiber and mono-unsaturated
fatty acids that benefit for heart health. In addition, they are rich in protein,
minerals, and numerous health-benefiting vitamins. The seeds are an excellent
source of health promoting amino acid, tryptophan. Tryptophan converts to health
benefiting GABA neuro-chemical in the brain.
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Banana Squash:
Directions:
This is a very easy squash to microwave:
• Peel the skin off with potato peeler, cut up into squares. Place in a microwave
bowl, cover with a loose lid or microwave plastic wrap. Cook on high for about 20
minutes or until soft, poke with a fork.
Health Benefits of Banana Squash
Reprinted from: http://www.fruitsandveggiesmorematters.org/banana-squash-nutrition-
selection-storage
Very similar to the health benefits of Butternut Squash
Banana Squash is Fat free, saturated fat free, cholesterol free, sodium free, and
excellent source of vitamin A and a good source of vitamin C.”
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Description:• Dishes with metallic paint or trim • Foam-insulated cups, bowls, plates, • Place all 3 artichokes upside down in a microwavable dish with a tight fitting
