Myths + Meals Episode 1
Does microwaving zap nutrients from my food?

The short answer is no. Microwaving is a convenient and often underutilized cooking method that can be perfectly safe and healthy, and can be more feasible than some other food preparation techniques for anyone on a tight schedule. While most of us have a microwave, we tend to reserve its use for warming leftovers or coffee, or maybe a hot pocket or popcorn; we don’t tend to associate microwaves with high quality cuisine, and certainly not with nutrition. 

But you’ll be surprised to learn that this phenomenon is a result of user error, not the machine itself. The nutritional value of microwaved foods is almost completely dependent on the foods we choose to microwave. Imagine that?! 

Microwaves work by producing tiny amounts of electromagnetic radiation (slightly smaller than radio waves) that make the molecules of water contained in any food or beverage vibrate; this vibration produces heat which in turn warms the food. A food with high moisture content will warm quicker than one that is dry. Likewise, thin foods will cook more quickly and evenly than thicker foods, as the microwaves do not pass through the outer layers of solids easily.  

When we cook foods like vegetables in the microwave, it can actually be one of the healthiest strategies, as there is very little need for extra water (vitamins and minerals can leach out in the boiling or steaming process and be lost before consumption) or fat (frying food often leads to excess intakes of fat and total calories) to heat the product. 

As with any type of cooking, certain precautions should be taken to protect our bodies from harmful substances; it is important to choose a container that is safe for use in the microwave, and will not melt or leak toxins into the food (e.g. use glass, ceramic, paper plates/bowls/napkins, or plastic containers that are specifically labeled “microwave safe”).  

Expanding your approach to microwave cooking may open your eyes to more meal and snack options that you didn’t think were possible without a fancy kitchen and a lot of spare time. Bottom line, believe it or not, microwaves can be handy and healthy so zap away!

Recipe Spotlight:

References:
For more information about microwaves and safety check out this article from the U.S. Food and Drug Administration: http://www.fda.gov/radiation-emittingproducts/radiationemittingproductsandprocedures/homebusinessandentertainment/ucm116385.htm

Also, check out some healthy microwave recipes at:
http://www.cookinglight.com/food/recipe-finder/microwave-recipes
http://www.cookinglight.com/food/recipe-finder/microwave-recipes
http://www.fda.gov/radiation-emittingproducts/radiationemittingproductsandprocedures/homebusinessandentertainment/ucm116385.htm