Simple Microwave Cookbook - Grace Presbyterian Church

Simple 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 “MicrowaveSafe.” 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/thenutrition-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
4 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/thenutrition-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)
6 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.
7 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)
8 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 antioxidant 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 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.
9 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-nutritionselection-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.”
10 Broccoli:
Directions:
•
4 cups of Broccoli florets-just the tree tops of the Broccoli-
•
1/2 cup of water
•
Place Broccoli in microwave safe dish. Add water. Cover and cook on high for 23 minutes per cup or until cooked.
Health Benefits of Broccoli:
Reprinted from: http://www.healthdiaries.com/eatthis/10-health-benefits-ofbroccoli.html
“Here are 10 reasons why broccoli should be an essential part of your diet.
Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy
nervous system and optimal brain function, as well as promotes regular muscle
growth.
Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and
calcium that help regulate blood pressure.
Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for
fighting against free radicals. Moreover, vitamin C is an effective antihistamine for
easing the discomfort of the common cold.
Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are
(continued)
11 important for bone health and prevention of osteoporosis.
Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains
which helps the skin to detoxify and repair itself.
Immune System
One cup of broccoli bolsters the immune system with a large dose of betacarotene. Trace minerals, such as zinc and selenium, further act to strengthen
immune defense actions.
Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer
compound sulforaphane. This compound rids the body H. pylori, a bacterium found
to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only
hinder the growth of breast, cervical and prostate cancer, but also boosts liver
function.
Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation,
maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has
as much protein as a cup of rice or corn with half the calories.
Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular
degeneration and cataracts, as well as possesses anti-cancer effects. Additionally,
broccoli is a good source of vitamin A that is needed to form retinal, the lightabsorbing molecule that is essential for both low-light and color vision.
Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in
the human body, thus fighting against heart disease and stroke. The B6 and folate
in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.”
12 Brussels sprouts:
Serving size: 1 or 2 servings
Directions:
•
Wash the sprouts and remove any wilted or discolored out leaves. Place the
whole, or if very large, cut in ½ have, sprouts in a small microwavable casserole
dish. Add 1 tablespoon of water for 2 servings or 2-4 tablespoons water for
larger batch.
•
Cover tightly and microwave on HIGH 3-4 minutes, stirring the sprouts after 2
minutes. Most, if not all, of the water will have evaporated. If not, drain the
sprouts.
•
Add a little butter or olive oil and season with salt and pepper to taste.
Health Benefits of Brussels sprouts
Reprinted from: http://www.healthdiaries.com/eatthis/11-health-benefits-of-brusselssprouts.html
“Here are eleven reasons why Brussels sprouts should be an essential part of
your diet.
Cholesterol
The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our
cholesterol by binding with bile acids that the liver produces from cholesterol for
digesting fat. Because many of these bile acids are coupled with fiber, the liver is
charged with producing more bile acid to digest fat, and therefore requires more
cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.
DNA
Recent studies have shown that certain compounds in Brussels sprouts block the
(continued)
13 activity of sulphotransferase enzymes that can be detrimental to the health and
stability of DNA within white blood cells.
Antioxidants
A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins
C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants
like isorhamnetin, quercitin, and kaempferol also serve well to protect against
oxidative stress on the body's cells.
Inflammation
Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been
shown to fight inflammation on a genetic level once converted into the molecule
indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts
contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily
recommended amount) that are an essential part of our body's anti-inflammatory
messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has
been shown to effectively regulate our body's inflammatory responses.
Cancer Prevention
Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are
shown to fight against and even prevent various cancers, including bladder, breast,
colon, lung, prostate, and ovarian cancer.
Cardiovascular Support
Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates.
This powerful compounds not only triggers anti-inflammatory activity in our
cardiovascular system but may also prevent and even possibly help reverse blood
vessel damage. By regulating inflammation within the body, Brussels sprouts can
fight against the onset of heart attacks, ischemic heart disease, and
arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also
lessen the possibility of arterial blockage.
(continued)
14 Digestion and Diet
One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary
fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and
check overeating. The sulforaphane found in Brussels spouts also protects our
stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria
that can lead to gastric cancer.
Vitamin K
Brussels sprouts are especially high in vitamin K (one cup contains 273.5% of the
RDA), which promotes healthy bones, prevents calcification of the body’s tissues,
serves as an antioxidant and anti-inflammatory agent, and is essential for proper
brain and nerve function.
Vitamin C
The nutritional benefits of vitamin C (one cup contains over 161% of the RDA)
found in Brussels sprouts ensure a healthy immune system, ward against hyper
tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a
powerful antioxidant that prevents “cellular rust,” which can lead to
atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also
contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes
against cataracts and macular degeneration, maintains healthy bones and teeth,
prevents urinary stones, and is essential to our reproductive organs. Folate A
biochemical event called the methylation cycle relies on folate to properly
transcribe DNA, transform norepinephrine into adrenalin, as well as transform
serotonin into melatonin. Furthermore, folate suppresses the amino acid
homocysteine that has been shown to contribute to heart disease. One cup of
Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and
the health benefits associated with it.”
15 Microwave Dry Beans:
Directions:
Step 1
Measure out the desired amount of beans into a colander and rinse them with cold
water. Beans generally double in volume when cooked, so keep that in mind when
deciding how much to fix; as a rule, you'll need ¼ cup of dry beans for each ½-cup
serving of cooked beans, according to the U.S. Dry Bean Council. Sort through the
dried beans and remove empty shells, as well as any beans that are shriveled or
discolored. Pour the beans into a microwave-safe glass bowl.
Step 2
Cover the dry beans with water. Use 3 cups of water for every cup of dry beans in
the glass bowl; for example, if the bowl contains 2 cups of dry beans, you'll need to add 6 cups of water. Leave the dry beans to soak overnight or for eight to 10
hours, an essential bean preparation step is to get rid of the water that they soak
in- that helps reduce potential flatulence and gas.
Step 3
Drain the soak water and rinse the beans in a colander. Return the beans to the
glass bowl and add the same amount of water. Add 2 tbsp. of vegetable or olive oil
to the water to help keep it from boiling over. Seal the glass bowl shut with a
double layer of plastic wrap and put the bowl in the microwave.
Step 4
Microwave the beans on high or at 100-percent power for up to 35 minutes. Check
the consistency of the beans by pressing one against the side of the glass bowl
with a fork; the beans are fully cooked if they're tender and soft. If necessary,
put the beans back in the microwave and cook them for an additional five to 10
minutes to finish the cooking process. Drain excess water and serve the beans.
.(continued)
16 Add seasonings to taste
The health benefits of Beans:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutritional-food-value-of-beans.html#b
Protein
If you would like to continue to build and repair your body's tissue as well as have
your muscles contract on demand, then add some bean protein to your diet. There
are approximately 7 to 10 grams of protein in a half cup of cooked beans. An ounce
of beef has 7 grams Fiber
Healthy Digestive Tract
Keeping our gastrointestinal tract healthy not only keeps our bodies working
properly, but it also helps our weight management. Fiber is the perfect addition to
our diet when it comes to these two things. About half a cup of cooked dry beans
has about 25 to 30 percent of the daily value of fiber which is also excellent in
helping hypocholesterolemia (too much cholesterol in the cells). It is a soluble fiber
that reduces blood cholesterol, plus beans release glucose slowly, helping control
metabolism which can also contribute to weight loss.
Carbs seem to be the enemy of so many diets these days. Like it or not, we need
them for energy and brain function, so you may as well get them from a reliable
source. Beans hold about 25 grams of carbohydrates per serving.
Preparation Tip: Discarding the water the beans are soaked or packed in removes
oligosaccharides, simple sugars that can cause gas.
Vitamins
Beans are packed with B vitamins. B complex is made up of eight vitamins:
thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6),
cyanocobalamin (B12), folic acid and biotin. This incredible little community is
.(continued)
17 essential in contributing to everything from liver, skin, hair and eyes, to intestinal
wall muscle health and the breakdown of carbs, fats and proteins. Beans retain
about 70 percent of their B vitamins (after preparation) as well as high levels of
folate, which helps form red blood cells.
Minerals
Minerals are the building blocks of the body that form and maintain bones, blood
and skin, to name a few. Iron, magnesium, phosphate, manganese, calcium, copper,
zinc and potassium are all found in beans.
Lipids
Polyunsaturated fat and no cholesterol are why beans continue to be an optimal
dietary choice. Lipids create stored energy (mostly linoleic acid in beans) and the
chemical structure is low fat.
Calories
Half a cup of beans holds about 100 to 120 calories,”
Beans are good for you!
18 Spinach:
Directions:
•
Wash the spinach leaves, but do not drain. It is best to microwave a small
amount at a time, about ½ cup to 1 cup –don’t add water-
•
Remove stems and chop the spinach
•
Place spinach in a microwave dish
•
Cover with plastic wrap, but leave an opening to vent the steam
•
Microwave on high for two to three minutes
•
Let spinach stand for another 2 minutes, then drain and serve
The Health Benefits of Spinach continued:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutritionalfood-value-of-spinach.html
“Here are just a few of the nutritional food values present in a one-cup
serving of spinach:
Vitamin K: A single cup of spinach yields more than 1000 percent of the
recommended daily value of vitamin K.
Vitamin A: A single cup of spinach yields more than 300 percent of the
recommended daily value of vitamin A.
Manganese: A single cup of spinach yields more than 80 percent of the
recommended daily value of manganese.
Folate: A single cup of spinach yields more than 60 percent of the recommended
daily value of folate.
Magnesium
Iron
Vitamin C
Vitamin B2
(continued)
19 Calcium
Potassium
Vitamin B6
Trytophan
Vitamin E
Dietary Fiber
Copper
Vitamin B1
Protein
Phosphorous
Zinc
Omega-3 Fatty Avids
Vitamin B3
Selenium
•
Though a single cup of spinach does not contain the recommended daily value of
any of these vitamins and nutrients, it is packed with all of them and helps you
meet the recommended daily value of each. Adding spinach to your diet can help
you achieve a more balanced and fulfilling diet.
•
Outside of just providing you with vitamins and nutrients, spinach is also great
for helping you to stay healthy. While the nutritional food value of spinach is
extremely high, it can also help you to protect your body against everything
from heart disease and colon cancer to arthritis and osteoporosis
•
The 13 different flavonoids found in spinach can also help your body fight
certain types of cancer, including some skin cancers. The carotenoids that are
in spinach, as well as other leafy vegetables, can help your body combat
(continued)
20 prostate cancer and ovarian cancer, too. Finally, spinach can help you build
stronger bones, improve the cardiovascular system within your body, help
improve your mental function, improve your gastrointestinal system, help your
eyesight and provide your body with iron, which gives you energy.
•
Spinach is a great source of a variety of vitamins and nutrients. These
vitamins and nutrients can help your body in a lot of different ways. Try cooking
some up for yourself more often to help your body to stay healthy. Along with a
solid workout plan, the nutritional food value of spinach can benefit your body.”
21 Green Beans:
Directions:
•
4 cups fresh green beans, cut into 1 inch pieces
•
1 cup water
Place green beans in microwave-safe dish. Add water. Cover and cook on high for 34 minutes per cup, or until cooked, or they turn bright green.
The Health Benefits of Green Beans
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutrition-of-green-beans.html#b
“Also commonly known as string beans, green beans are some of the healthiest
vegetables that you can eat. Whether you prefer to eat them raw, steamed or stirfried, green beans are a great source of many nutrients that can help you boost
your health. Here are some of the nutrients found in green beans and how they can
benefit you.
Vitamin K
Vitamin K benefits the body by helping to speed up the process of healing. For
instance, when you develop a wound or any type of injury, vitamin K helps stimulate
blood clotting, so excessive bleeding does not occur. This is the primary reason why
patients who are about to go through surgery are given vitamin K before the
operation. Vitamin K also enhances the body's absorption of calcium and also
possibly helps prevent bone density loss and osteoporosis. So if osteoporosis is in
your family history, you might want to include plenty of green beans in your diet so
you can get the sufficient amount of vitamin K. Many studies have also suggested
that vitamin K may play a role in preventing cancer.
(continued)
Vitamin C
22 Vitamin C is another vitamin that can be found in high amounts in green beans. Just
like vitamin K, vitamin C also helps speed up the healing of cuts, bruises and even
burns and surgical wounds. Vitamin C is also an important vitamin when it comes to
cancer prevention. Thanks to its antioxidant properties, this vitamin is able to
protect cell DNA against mutation and damage. Vitamin C also boosts the immune
system which is the body's first line of defense against most diseases including
cancer. Vitamin C also works to lower the bad cholesterol in the body, regulate high
blood pressure and prevent stroke and heart disease.
Manganese
Green beans are also rich in manganese. Aside from relieving symptoms of
osteoporosis and osteoarthritis, manganese can also help fight premenstrual
syndrome. A healthy dose of manganese can help alleviate PMS symptoms such as
irritability and mood swings. Manganese also helps your body to effectively absorb
other nutrients such as vitamins B, E and the mineral magnesium.
Vitamin A
Another good reason to eat green beans is that they are packed with vitamin A.
Vitamin A is a powerful antioxidant that can help protect you against cancer, heart
disease and high blood cholesterol. Women who wish to delay the signs of skin
aging will also benefit from vitamin A since the vitamin is known for eliminating
signs of skin aging, such as wrinkles, fine lines, dull skin and age spots.
Dietary Fiber
If you are suffering from bowel movement problems like constipation or irritable
bowel syndrome, you might want to incorporate green beans in your diet. Green
beans are rich in dietary fiber which can add bulk and weight to your stools, making
them easier to pass. Eating a diet that is rich in dietary fiber also decreases the
levels of bad cholesterol in your body. If you have diabetes or are at risk of
developing diabetes, the fiber in green beans can also help in the regulation of
sugar in your blood stream.”
23 Eggplant:
Directions:
•
Rinse the eggplant under running water
•
Dry the skin of the eggplant with paper towels
•
Place the eggplant in a microwave-safe dish
•
Pierce the skin of the eggplant with a fork. Poke holes in the surface of the
eggplant to release steam as it cooks in the microwave
•
Cover the eggplant with clear plastic wrap to avoid splattering while it cooks.
•
Place the dish in the microwave
•
Microwave the eggplant in high for 8 minutes
The health benefits of Eggplant:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutrition-of-eggplant.html
Calorie Content
If you're looking for a filling food with no impact on your waistline, then a highcarbohydrate, low-calorie eggplant is definitely worth a try. A cup of cooked
eggplant has 35 calories and 89% of which is from carbohydrates. Calories from
protein and fat are at 6% and 5% respectively.
High in Carbohydrates
The total carbohydrate content of a cup of cooked eggplant is almost 3% of the
Recommended Daily Allowance (RDA) for carbohydrates. Carbohydrates from
dietary fiber are at an amazing 2.5 grams which is 10% of the RDA for fiber. What
is great about this is that, not only are you getting the energy you need to sustain
you throughout the day, but you are also giving your body the help it needs for
good digestion.
(continued)
On the downside, most of the carbohydrate contents of eggplant is from sugar (32
grams/cup of cooked eggplant). This, however, should not scare you in making
24 eggplant a part of your diet. For as long as you're eating in moderation, it should
not be a problem.
Low in Fat, Cholesterol and Sodium
Aside from low calories, another thing that makes eggplant a "great bang for the
buck" is its low saturated fat, cholesterol and sodium content. These 3 are the
contents in food that experts advise to be consumed at a minimum. High levels of
these are linked to several illnesses. With eggplant, this should be the least of
your worries.
Contains Fatty Acids
Another great thing to rave about eggplant is its "good fats" content. Omega-3 and
omega-6, also known as essential fatty acids (and rightfully so), are present in
eggplants. They are known for their role in promoting proper brain function,
cardiovascular and cancer prevention, and many more.
Vitamin Content
The best way to describe the vitamin content of eggplant is "a little of everything."
There is not one vitamin that's above 5% of RDA per serving size of a cup. The
closest is Thiamin at 5%, followed closely by vitamin B6 and vitamin K. The rest of
the vitamins found in small amounts are vitamins A, C, E, riboflavin, niacin, folate
and panthotenic acid.
Mineral Content
The mineral that is most abundant in eggplant is manganese. This mineral is best
known for its function in fat and carbohydrate metabolism. It is also important in
proper brain function. Other minerals present in eggplant are copper, potassium
and magnesium. Small amounts of calcium, iron, phosphorus and zinc can also be
found in eggplant.
Overall, eggplant is ideal for weight loss. By eating eggplants you're able to get
some of the nutrients that your body needs--all at a low calorie cost.”
25 Potato:
Directions:
Basic Microwave Potato
•
Wash and dry the potato. Be sure to remove any stubborn dirt.
•
Using a fork, poke holes in the potatoes to vent steam. Aim to get three to four
pokes on each area: top, bottom, and two sides, Or you can cut a deep “ X” into
the long side with a knife.
•
Wrap the potato in a wet paper towel and put it on a plate. The wet towel keeps
the moisture in the potato and prevents it from shrinking.
•
Put the plate in the microwave and choose a cooking time. Use 3 minutes for a
very small potato; 4.5 minutes for a medium –sized potato; 6 minutes for a large
potato; and 7 to 8 minutes for a huge potato. Increase the times by about two –
thirds for multiple potatoes. (For instance, two large potatoes would be 10
minutes.)
The Health Benefits of the Potato:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutrition-of-potatoes.html
Calories
To look at the actual caloric value of a potato, take a “regular” serving size: one
potato of about 300 grams, baked, including both the skin of the potato and what’s
inside. This serving comes to about 300 calories, or 1 calorie per gram. Although
that’s a bit above many of the green vegetables, it’s not a terrible number, but it
does give pause to some considering the common idea of adding a potato as a “side”
to a meal. In fact, lots of the information that food shoppers dig up on potatoes
points in the same direction, toward the realization that there are lots of more
nutritious sides than the french fries that always seem to show up on your
restaurant plate.
(continued)
26 Protein and Fiber
Potatoes aren’t a bad source of protein, with 7 g in the same serving. They also
have 7 g of dietary fiber, and only 4 g of natural sugars. The serving size also
contains 30 mg of sodium, not an unusually high amount, but be warned: that figure
is for unsalted potatoes, and eating them as french fries or other processed forms
can raise the sodium level quite a lot.
Another big statistic is the 63 g of carbohydrates in that same serving of
potatoes. This is where the downside of the “starch” label comes in; a lot of the
calories in the potato are carbs, which is why some dieters try to cut down on this
“starchy white” food.
Vitamins
Potatoes are also a source of some of the antioxidants and essential vitamins and
minerals that keep our nervous systems and our bodies working well. You get some
of almost everything in potatoes, including vitamins C and B6, a bit of vitamins E
and K, and stuff like thiamin and riboflavin that’s crucial to keeping the body
supplied with chemicals that it needs for healthy development and “maintenance.”
The bottom line is that although potatoes may have natural nutritional elements,
they’re not the best for your overall diet plan, especially when they are processed
and served fried or with added salt, butter, sour cream, etc. Think about the ways
they eat potatoes and how you might adjust your diet to get more of the good
stuff without unwanted additional calories, fats or sodium.”
27 Sweet Potatoes:
(Sweet potatoes
can be white inside
as well as orange.)
And Yams:
Ingredients:
•
Servings: 2
•
Prep time: 5 to 10 minutes
•
2 medium size sweet potatoes
•
2 tsp (10 ml ) butter
•
1/8. ( 5 ml ) Cinnamon
Directions:
•
Scrub potatoes with a vegetable brush, under a cold water faucet.
•
Dry Potatoes with a dry paper towel
•
Prick the skins with a fork-this will allow steam to escape while they cook
•
Microwave the potatoes (on a microwave-safe plate) for 5 to 10 minutes.
Microwave ovens have varying wattage, which ranges from 600 to 1,600 watts.
it takes about 5 minutes to cook a medium size sweet potato at 1,600 watts, and
about 10 minutes at 850 watts. (If you have a low wattage microwave, turn the
potato over halfway through the cooking time.)
•
Put each potato inside a clean kitchen towel. Gently roll the potato inside the
folds of the towel to loosen the skin.
•
Remove the potato from the towel and place on a plate
•
Use a sharp knife to cut an “ X “ in the top of the potato
•
Use a towel or hot pads to press the skin off of the potato. The skin will push
upward and the potato will spilt open easily.
•
Dot each potato with butter
•
Sprinkle cinnamon over the butter
•
Mash the butter and cinnamon into the sweet potato
• Serve
(continued)
28 TipsJ
•
Sweet potatoes have a rich flavor; you can skip the butter and cinnamon, or you
can make them even sweeter by adding a pinch of brown sugar.
•
Sweet potatoes and yams are different vegetables. Most sweet potato
varieties are the same shape and size; they have tapered ends and they are
•
•
•
quite smaller than yams.
Sweet potatoes are not as starchy or dry as yams.
Although both tubers have a similar flavor.
If you have accidently bought yams, you can cook them the same way.
The health benefits of the Sweet Potato and Yam:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutrition-of-sweet-potatoes.html#b
“High in Carbohydrates
Sweet potatoes are high in carbohydrates. A helping of 3.5 ounces of sweet
potatoes will net you just over 20 grams of carbohydrates. This can both be a pro
and a con. It all comes down to what you like to do and how you like to spend your
time. If you are an athlete, or even if you just like to work out to stay in shape or
even for fun, then eating sweet potatoes will be advantageous for you because of
the energy that they will provide. Carbohydrates are the most common source of
energy for living organisms. However, if you want to lose weight, then you ought to
stay away from carbohydrates. Diets like the Atkins Diet are very strong
advocates against carbohydrates in your meals.
Dietary Fiber Content
Dietary fiber is also found in sweet potatoes. A 3.5 ounce serving of sweet
potatoes contains 3 grams of dietary fiber. While this is not as plentiful an amount
of fiber as you could get if you started eating bran cereal, every amount of fiber
that you can take in helps. Fiber is essential in promoting not only healthy bowel
movements, but also the health of your digestive system and colon. Eat enough
(continued)
fiber, and you stand a promising chance of never getting constipation. As far as
more serious diseases go, eat enough fiber and your chances of developing cancer
29 of the colon fall dramatically, on account of the cleansing effect fiber has on your
bowels.
Very Low in Fat
Sweet potatoes are very low in fat, with one 3.5 serving of them including a very
negligible 0.1 gram. Most of the weight gain-inducing properties in sweet potatoes
are found in their high carbohydrate content. So when you're enjoying your sweet
potatoes, remember that fat is not something you have to worry about. If you like
to eat your sweet potatoes with other foods or condiments that are high in fat,
you should take caution to remember that you are neutralizing the low fat content
in the sweet potatoes.”
30 Carrots:
Directions:
•
•
•
•
•
Wash and scrub the carrots. Remove tops and ends. Peel if desired. Slice into
1/4-in. thick discs or julienne.
Place the carrots in a microwave-safe dish. Add 3 tbsp. water for every 1 lb. of
carrots. Cover the dish with plastic wrap. Cut a slit in the plastic wrap to allow
steam to escape.
Microwave on high for five minutes. Remove the dish from the microwave, lift
the plastic wrap and stir the carrots.
Return the dish to the microwave and cook another five minutes, or until
carrots are tender.
Remove the carrots from the microwave. Drain off any remaining liquid. Season
to taste with salt and pepper. Add butter or olive oil if desired.
The Health Benefits of Carrots:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/thenutritional-food-value-of-carrots.html#b
The nutritional food value of carrots changes depending on whether you serve
them cooked or raw. While raw carrots provide you with many of the same
antioxidants found in cooked carrots, there is one major difference. Studies have
found that cooked carrots actually contain more of the antioxidants than raw
carrots do. This is because cooking carrots releases these antioxidants. However,
it's important to remember that carrots in any regard are known to contain
powerful antioxidants and, in many cases, raw carrots are given to young children
as a substitute for snacks that are high in sugar. They can also be used in your diet
as a convenient snack that can be cleaned and eaten almost immediately. So while
cooking carrots may be slightly better for you, the convenience of raw carrots is
what makes them a great addition to your diet.
(continued)
31 Vitamins
Regardless of how you eat carrots, they provide your body with many of the
essential vitamins and nutrients that are necessary for your body to function
properly. Here are some of the key vitamins and nutrients that come from raw
carrots:
Vitamin A (almost 700 percent of the daily value your body requires in a single
serving!)
Vitamin K
Vitamin C
Dietary Fiber
Potassium
Vitamin B6
Manganese
Molybdenum
Vitamin B1
Vitamin B3
Phosphorous
Magnesium
Folate
Because of all the vitamins and nutrients contained in carrots, your body will
benefit from eating more of them. For starters, carrots contain pro-vitamin A
carotenes, and carrots are the greatest vegetable source of them. The powerful
antioxidants found in carrots help protect your body from cardiovascular disease,
(continued)
as well as cancer, and they're also great for helping your vision due to the high
levels of beta-carotene (which is converted to vitamin A within your body). As a
32 result of the increased levels of vitamin A, carrots can also help prevent
postmenopausal breast cancer and also protects your body from other forms of
cancer in the bladder, colon, larynx and prostate. They can even cut your risk of
lung cancer by up to 50 percent.
Aside from doing all this carrots help in some of the body's basic functions, too.
For instance, they help to regulate the blood sugar in your body. They also help
those who may be deficient in vitamin A because of the carcinogens found in
cigarettes. Overall, carrots provide your body with the necessary amount of
vitamin A to function fully.
Adding Carrots to Your Diet
Just one carrot every day could help to keep you healthier than ever before. When
purchasing carrots, you should look for carrots that are firm and bright orange.
These are guaranteed to contain all the vitamins and nutrients you'll need to get
the biggest benefits from eating them. Carrots also typically stay fresh for much
longer than other vegetables. There are also a variety of ways to prepare and
serve them.
Though you should look for healthy dips, carrots may a great addition to any dip
platter and also work well within a salad. Try adding more carrots to your diet to
increase the amount of vitamin A you have in your body. It's a simple addition that
could help you live longer.”
33 Here is the “Little Extra” of this microwave book:
Microwave Oatmeal:
Directions:
Use quick cooking oats, combine with low fat milk and
chopped fruit –fresh or frozen-(the picture of the bowl
of oatmeal above, has apples in it) cook for 4 minutes.
You are done and ready to serve!
Microwave Fruit Cobbler:
Directions:
This is a healthy dessert!
Combine fresh or frozen bite-sized fruit pieces in a microwavesafe bowl (banana slices, apple chunks, blueberries, strawberry
slices, peach slices, etc.). Microwave on high until fruit is hot
and soft. Top with granola cereal and fat free whip cream.
You are done and ready to serve!
34 Microwave Wheat Couscous:
Directions:
Couscous is a Mediterranean grain that is basically
teeny-tiny pasta.
Heat 1 and 1/4 cup of water in a microwave bowl,
until boiling. Add one cup of couscous and stir and
cover. Let sit for 5 minutes, and then fluff with a
cork and serve.
You are done!
Edamame (Soybeans)-
Soybeans are a delicious, protein –packed, fiber filled snack! Buy frozen edamame
in the grocery store, and cook in a microwave safe bowl with just a little bit of
water until warm. Discard the water, Top with just a pinch of salt. If they are in
the pods, pinch out the pods before you eat them.
(continued)
35 The nutritional value of eating Edamame:
Reprinted from: http://www.fitday.com/fitness-articles/fitness/16-surprising-sourcesof-protein.html#b
“Soybeans are the only vegetables that are a complete protein, meaning it contains
all nine of the essential amino acids--amino acids that our bodies cannot make and
must be obtained from food. In fact, soybeans produce more than two times as
much protein per acre of land than any other crop of vegetable or grain. Soybeans
are used in a multitude of foods, including soy milk, tofu, tempeh (fermented
soybeans), soy cheese, soy yogurt, soy nuts, edamame (green, immature soybeans),
mature yellow soybeans, miso (a thick paste made from fermented soybeans and
barley or rice malt--used in Japanese cooking to make soups or sauces), textured
vegetable protein ('TVP'--used as a meat alternative), and others. The protein
content of soy foods varies, ranging from about 25 grams for a ½-cup serving of
TVP to 4 grams for a 2 Tbsp serving of miso paste.”
Microwave Popcorn
Buy regular popcorn in a jar.
Put it in a microwave bowl and cover with a
microwavable plate
Directions:
Put 1/4 cup popcorn in a microwave bowl, cover with
a microwave plate. Cook in Microwave oven for 2 minutes, 45 seconds.
Un- popped kernels can be put in the microwave again.
This is a very healthy snack as there is not salt or oil used. J
36 Microwave Fish:
You can lay the fish flat in a Tupperware container too, with a lid.
o Cook steak in a microwave and it turns into shoe leather. Fish, on the other
hand, can be cooked perfectly in the microwave.
o Simply wrap your fish in microwave-safe plastic with a little seasoning- salt
and pepper and some lemon, whatever your choice in seasoning is.
o Cook for about 2 minutes on high.
o The time will vary depending on the strength of your microwave and the size
and shape of your fillet. Watch it closely to prevent over cookingJ
The nutritional value of eating fish:
Reprinted from: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/8advantages-of-fish-fatty-acids.html#b
“Fish fatty acids have many far reaching health benefits and should be included as
a part of your balanced diet. These essential fatty acids, primarily omega-3s, must
be consumed through diet, as your body does not produce them on its own.
Sources of omega-3s can be ingested either through fatty fish or supplements.
Though natural fish consumption is thought to be the best because of the
additional nutrients it provides your body, either method of consumption will
produce positive results on your long-term health. Fatty fishes include salmon,
herring, mackerel, sardines and anchovies, and they should be eaten at least twice
a week to bring the following benefits to your body:
(continued)
37 Advantage #1: Reduces Cancer Risk
Regular consumption of omega-3 fatty acids have been shown to reduce the risk of
several types of cancer by up to 50%, including breast, ovary, prostate, esophagus,
colon and oral cancers.
Advantage #2: Reduces Risk of Cardiovascular Disease
Research has shown that by eating fatty fishes twice a week, you can reduce your
risk of stroke and heart disease. Eating these fish helps to reduce blood clots,
improve blood vessel elasticity, lower blood pressure, boost good cholesterol and
lower blood fats, all of which contribute to your improved cardiovascular health.
Advantage #3: Decreases Dementia Risk
Studies have proven that elderly people who eat seafood or fish at least once
weekly, have a much lower risk of developing both dementia and Alzheimer’s
disease
Advantage #4: Helps Manage Diabetes
Regular eating of fatty fish has been shown to help manage blood sugar levels in
people with diabetes.
Advantage #5: Helps Relieve Inflammatory Conditions
Eating fatty fish on a regular basis has been proven to assist in relieving some of
the symptoms of inflammatory conditions like autoimmune diseases, psoriasis and
rheumatoid arthritis.
Advantage #6: Improves Brain and Eye Health
A diet rich in omega-3s, the vital nutrient supplied in fatty fish, has been shown to
contribute to the health of both brain tissue and the retina.
Advantage #7: Decreases Depression Rates
The omega-3s in fatty fish have been linked to producing lower incidences of
depression in those people that regularly consume fish.
(continued)
38 Advantage #8: Decreases Asthma Risk
Studies have shown that children who eat fatty fish are much less likely to develop
asthma throughout their lives.
With so many health benefits, there is no reason to not increase your consumption
of fatty fish. Try different fish and recipes, and experiment with baking,
steaming, poaching and grilling the fish to really get started on the road to
healthier eating and living.”
39 Microwave Cake:
Bundt pan-for best results.
Directions:
o
o
o
o
Prepare your choice of any cake mix according to package instructions.
Mix all ingredients together.
Chocolate mixes or dark cakes turn out particularly well.
Microwave cooking doesn’t ‘brown’ when baking, so a light vanilla or white
cake may remain a little too light. If you do prefer light cakes, just plan a
pretty coat of frosting for contrast.
To get the best results, use a round. Silicone Bundt pan designed for more even
baking. If you don’t have one, choose any round, straight-sided, microwave-safe
dish. Remember, the shape of the dish will be the shape of your finished cakeJ
Place in microwave. Bake on high heat for 10 minutes. Microwave ovens very, so test
tor when it is done after about 8 and 1/2 minutes, continuing to bake further only
if necessary. Turn the cake out onto a decorative plate. Let cool for about 10
minutes while you do a quick cleanup and then frost or glaze your cake.
40 This is the end of this simple, little microwave cook
book.
I hope you have enough information to find out for
yourself, easy and healthy meals for you and your
family.
I have included many sites for you to go to and
research your next healthy meal.
Darcy Flannery
Grace Presbyterian Church
September 2013
41