MICROWAVE AND HEALTHY FOOD

The foods cooked in this type of oven conserve better their nutrients, their flavour and their antioxidants. And, in addition to cooking faster and easier, we save energy and time. And to this, we must add that it is ideal to avoid consuming too much fat.

We just have to follow some simple rules so that everything comes out of my mouth. The first and most basic is the use of suitable containers. Keep in mind that, in order for foods to heat up properly, microwaves must be able to pass through the containers that contain them. That’s why they should not be made of metal, mud or wood. Anyway, it is best to look at the label of the containers to see if they are suitable for the microwave or not.

What to cook

What can we cook in the microwave with a guarantee of success? Well, for example, vegetables. It is advisable to cook them in a covered container so that the water they contain does not evaporate and preserve their nutritional properties. There are vegetables that have a lot of water, like zucchini, tomatoes and mushrooms. These do not need us to add more. But there are others that need one or two glasses of water, such as asparagus or leeks, which are woody vegetables. Tender vegetables, such as peppers, spinach, chard and cauliflower, need two or three tablespoons of water. And, in the case of frozen ones, we can cook them right out of the freezer. We only have to increase the cooking time a little.

In the case of meat, it is recommended that we cook in the microwave the softest one so that it does not remain like the sole of the shoe. And we must bear in mind that if we cook large pieces we do not have to cook them at maximum power. The ideal is to do it at a medium power although we take more time. In this way, we will allow the heat to reach the centre without cooking too much on the outside.

The fish is, perhaps, the perfect food to cook it in the microwave, as long as we do not get overtime because it can be dried very easily. If we cook it correctly, it will remain firm, tender and tasty.

If what we want is rice or pasta, we can also cook them with water, always in small quantities.

How to cook

Cooking in the microwave also requires some small and useful tips, starting with the position in which we must arrange the food on the plate or the source to be used. In the centre, cooking is less intense than at the edges. That is why it is important that the parts or food that need more time to be done should go in the outer zone. For example, if we cook broccoli, we will have to put the stems out because it is the thickest part. In the case of prawns, the tails should go towards the centre. And if we want to cook different foods at the same time, we must take into account that same rule. The most porous, in the centre. And the densest ones, which take longer to cook, on the outside.

In terms of size, as is normal, more volume, more time. We can gain some speed if we divide them into two equal parts, but not too many pieces because it would generate the opposite effect by having to divide the energy between several portions.

And, as is logical, each food requires its time. But keep in mind one important thing: the fastest foods to make are those that have the most fat or sugar, as well as those that contain little water. Therefore, it is worth waiting a little longer in exchange for enjoying a healthy meal that provides great benefits for our health. Foods are cooked in their own water, lose fewer salts and vitamins, use less fat and, in addition, have a more natural flavour.

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