Microwaved vs. Blanched Veggies for Ultimate Nutrition
Many people think that cooking vegetables in the microwave destroys their nutrients and makes them less healthy. However, this is not true. In fact, microwaving vegetables can actually preserve more antioxidants than boiling or steaming, as long as you use the right amount of water and time. Antioxidants are substances that protect your cells from damage caused by free radicals, which can lead to chronic diseases such as cancer, diabetes, and heart disease.
In this article, you will learn about:
Table of Contents
- Microwaved vegetables are more nutritious than boiling!
- Four drawbacks to be aware of
- Easy vegetarian dishes using the microwave!
- How to microwave vegetables properly
- Frequently Asked Questions
- References
Microwaved vegetables are more nutritious than boiling!
Did you know that microwaving vegetables can help you get more nutrients from your food? The microwave oven cooks vegetables by causing water molecules in the ingredients to vibrate, generating heat and cooking the food. This method has several advantages over boiling, such as reducing cooking time, preserving antioxidants, and enhancing color and texture.
A study in the Applied Food Research journal found that microwave cooking reduces cooking time by 50% to 90% compared to boiling. For example, 250g of baby bok choy only needs 2-3 minutes in the microwave, while it takes 10 minutes to boil. This means you can save time and energy by using the microwave instead of the stove.
Microwaving vegetables also helps preserve nutrients, especially those that are sensitive to heat and water. A review of 27 studies found that microwave cooking had the highest retention of antioxidants and polyphenols, which are beneficial compounds that protect cells from damage and inflammation. Microwaved vegetables also retain a vibrant appearance, as they do not lose chlorophyll, the pigment that gives plants their green color.
Nutritionist Chisato Hirai explains that microwaving for a short time prevents nutrient destruction, as the temperature does not exceed 100°C, the boiling point of water. Unlike blanching, vegetables in the microwave have less contact with water, reducing the loss of water-soluble nutrients such as vitamin C and B vitamins. These nutrients are essential for immune function, energy production, and nerve health.
Nutritionist Tomomi Fujihara provides an example with three cooking methods for cauliflower, showing that microwaving maintains or enhances nutritional content compared to boiling. She measured the vitamin C, folic acid, and potassium levels in raw, boiled, and microwaved cauliflower, and found the following results:
| Cooking Method | Weight (g) | Vitamin C (mg) | Folic Acid (ug) | Potassium (mg) |
|---|---|---|---|---|
| Raw | 100 | 140 | 220 | 460 |
| Boiled | 111 | 61 | 133 | 233 |
| Microwaved | 91 | 127 | 146 | 455 |
As you can see, microwaving cauliflower preserves most of its vitamin C and potassium, and even increases its folic acid content. Boiling, on the other hand, causes significant losses of these nutrients, as they leach into the water. Fujihara recommends microwaving vegetables in a covered container with a little water, and avoiding overcooking them to prevent nutrient loss.
Four drawbacks to be aware of
Microwaving vegetables is a convenient and healthy way to prepare your meals, but it also has some limitations that you should be aware of. Here are four drawbacks of microwaving vegetables and some tips on how to overcome them:
| Drawback | Explanation | Tip |
|---|---|---|
| Uneven heating | Microwaves heat food by causing water molecules to vibrate and generate heat. However, this means that the heating is uneven and depends on the water content and thickness of the ingredients. If the ingredients are too large or have different shapes and sizes, the inner layers may not be adequately heated, while the outer layers may be overcooked. | Cut the ingredients into uniform pieces and arrange them in a single layer on a microwave-safe dish. You can also stir or rotate the dish halfway through the cooking time to ensure even heating. |
| Difficulty adjusting heat | Although microwaving is fast, it lacks the precision heat control of other appliances like gas stoves. Microwaves usually have preset power levels that may not suit your specific needs. For example, some vegetables may require gentle steaming, while others may need high heat to soften. | Use the power level and cooking time that best suit the type and quantity of vegetables you are cooking. You can also use a microwave thermometer to check the temperature of the food and adjust accordingly. A general rule of thumb is to cook vegetables at high power (100%) for 3 to 5 minutes per 500 grams. |
| Inability to cook large quantities at once | Microwave oven capacity is limited, and you may not be able to fit all the vegetables you want to cook in one go. Cooking in batches may take more time and energy than using other methods. | Choose a large microwave-safe dish that can hold as many vegetables as possible without overcrowding. You can also use a microwave steamer basket or a perforated plastic bag to cook multiple types of vegetables at the same time. |
| Bitterness in vegetables cannot be removed | Some vegetables, such as spinach, kale, and broccoli, contain bitter compounds (such as oxalic acid) that dissolve in water. Blanching or boiling these vegetables can help remove some of the bitterness and improve their flavor. However, microwaving does not use water, so the bitterness remains in the vegetables. | Add some salt, lemon juice, vinegar, or sugar to the vegetables before or after microwaving to balance the bitterness. You can also pair them with other ingredients that have sweet, sour, or savory flavors, such as cheese, nuts, fruits, or sauces. |
Despite these drawbacks, microwaving vegetables is still a great option for busy people who want to enjoy the benefits of eating more vegetables. According to a recent study by researchers from the University of California, Davis, microwaving vegetables can increase their antioxidant activity by up to 82%, compared to boiling, which can reduce it by up to 38%. Antioxidants are substances that protect the cells from oxidative stress and inflammation, which can lead to chronic diseases such as cancer, diabetes, and heart disease. Therefore, microwaving vegetables can help you boost your immune system and prevent illness.
Easy vegetarian dishes using the microwave!
If you’re looking for some simple and delicious vegetarian recipes that you can make with your microwave, look no further. Here are three easy dishes that are packed with flavor and nutrients, and only take a few minutes to prepare. You’ll be amazed by how the microwave can transform ordinary vegetables into mouthwatering meals.
Microwave Vegetarian Dish 1: Mixed Warm Vegetables
This dish is a colorful and hearty combination of pumpkin, carrot, cauliflower, and cabbage, tossed with a savory miso sauce. The vegetables are cooked to perfection in the microwave, retaining their natural sweetness and crunch. The miso sauce adds a rich and umami taste that complements the vegetables well. This dish is a great source of beta-carotene, vitamin C, fiber, and antioxidants.
| Ingredients | Amount |
|---|---|
| Pumpkin | 100g |
| Carrot | 100g |
| Cauliflower | 100g |
| Cabbage | 100g |
| Miso | 1 tablespoon |
| Sesame oil | 2 teaspoons |
| Salad oil | 2 teaspoons |
| Soy sauce | 1 teaspoon |
| Sugar | 1 teaspoon |
| Minced garlic | 1 teaspoon |
| Vinegar | 1 teaspoon |
- Slice pumpkin thinly, cut carrot into chunks.
- Microwave pumpkin and carrot at 600W for 3 minutes.
- Cut cabbage and cauliflower into bite-sized pieces, mix all ingredients, add 1 tablespoon of water, and microwave at 600W for 3 minutes.
- Mix all vegetables with the sauce.
Microwave Vegetarian Dish 2: Apple Cider Vinegar Mushroom Japanese Side Dish
This dish is a refreshing and tangy side dish that features three types of mushrooms: enoki, king oyster, and shiitake. The mushrooms are cooked in a sweet and sour apple cider vinegar sauce that enhances their flavor and texture. The bell peppers add a pop of color and crunch to the dish. This dish is a good source of protein, iron, selenium, and vitamin B12.
| Ingredients | Amount |
|---|---|
| Enoki mushrooms | 200g |
| King oyster mushrooms | 200g |
| Shiitake mushrooms | 200g |
| Colorful bell peppers | about 40g |
| Apple cider vinegar | 1/2 cup |
| Water | 1/2 cup |
| Sugar | 2 tablespoons |
| Soy sauce | 1/2 teaspoon |
| Salt | 1/2 teaspoon |
- Separate mushroom clusters, thinly slice bell peppers into long strips.
- Mix all mushrooms with sauce in a heat-resistant container, microwave at 600W for 2 minutes.
- Add bell peppers to the mushroom mix, let them absorb the flavor, and cool before serving.
Microwave Vegetarian Dish 3: Braised Tofu
This dish is a satisfying and flavorful main course that features tofu, baby corn, and shiitake mushrooms, braised in a soy sauce and vegetarian oyster sauce mixture. The tofu is marinated beforehand to infuse it with more taste and texture. The baby corn and shiitake mushrooms add some crunch and umami to the dish. This dish is a high-protein, low-fat, and calcium-rich option.
| Ingredients | Amount |
|---|---|
| Firm tofu | half block |
| Baby corn | 2 pieces |
| Shiitake mushrooms | 1 piece |
| Soy sauce | 1/2 cup |
| Vegetarian oyster sauce | a small amount |
| Rice wine | a small amount |
| Water | 1 cup |
- Cut tofu into chunks, mix soy sauce and water in a “2:1” ratio, cover tofu, marinate for 30 minutes, then drain.
- Thinly slice baby corn and shiitake mushrooms, marinate with tofu using vegetarian oyster sauce and rice wine.
- Microwave all ingredients for 5 minutes to complete.
Frequently Asked Questions
Is microwaving vegetables safe?
Microwaving vegetables is generally safe and does not pose any health risks. The microwave oven cooks by causing water molecules in the ingredients to vibrate, generating heat to cook the food. However, follow recommended guidelines for safe cooking practices, such as using microwave-safe containers, covering the food with a lid or a vented plastic wrap, and stirring the food occasionally for even heating. Avoid overheating or overcooking the vegetables, as this may reduce their nutritional value and create harmful substances.
Can I add seasonings or sauces to microwaved vegetables?
Yes, you can add seasonings or sauces to microwaved vegetables to enhance their flavor and make them more appetizing. You can incorporate herbs, spices, or your favorite sauces during or after microwaving. Experiment with different combinations for delicious results. For example, you can try adding some lemon juice, garlic, and parsley to microwaved broccoli, or some soy sauce, sesame oil, and ginger to microwaved green beans. You can also make your own sauces with ingredients like yogurt, mayonnaise, mustard, cheese, or peanut butter. Be creative and enjoy your microwaved vegetables!
References
- : Miglio, C., Chiavaro, E., Visconti, A., Fogliano, V., & Pellegrini, N. (2008). Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. Journal of agricultural and food chemistry, 56(1), 139-147.
- : Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in nutrition, 4(3), 384S-392S.
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