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If you own and use a microwave, you've inevitably had someone tell you all about how bad they are. Standing close to them is dangerous. They zap all the nutrients from your food. They are terrible for the environment. The list goes on. Was all this really true? I needed to know more. And given that about 90% of American homes currently have a microwave, I think I’m not the only one.
Microwaves & the EnvironmentA recent article in the Guardian opens:
Raymond Blanc once said that using a microwave oven to cook food for your children was an “act of hate”. There’s just something about these humming masses of metal and glass that makes foodies shudder in revulsion. But there is a growing view that we need to reassess our attitude. “These screwy views are typical of people who don’t understand microwave cookery, and inhabitants of the green kitchen should ignore them,” argues Richard Ehrlich, author of the recently published book The Green Kitchen. He adds that microwave ovens can be one of the most energy-efficient ways to cook and should be used more widely to help reduce carbon emissions.A recent Brown University study found that microwaves can use just 3 units of energy compared to 16 used by an electric oven and 7 by a gas oven, but only for certain tasks. The consensus is that microwaves generally save energy when it comes to warming or re-heating small amounts of previously cooked foods and steaming veggies. Check out Tree Hugger for tips on figuring out the greenest way to heat your food, including a simple equation for thinking through your microwave use. Microwaves & Nutrition
A pattern quickly emerged in my research: there is wide disagreement over every aspect of microwave use that will, like other age old questions (paper or plastic? chicken or egg?), go on forever. The most hotly contested question has to do with the microwave’s effect on nutrition. Surprisingly, most of the cited resources I scoured report that microwave ovens do not kill nutrients and, depending on how you use them, may even help retain nutrients! The abstract for a study entitled “Nutritional effects of microwave cooking” in the Journal of Nutrition Food and Science sums up:
Several studies have shown that microwave cooking, if properly used, does not change the nutrient content of foods to a larger extent than conventional heating. In fact, there is a tendency towards greater retention of many micronutrients with microwaving, probably due to the shorter preparation time.While I had a hard time finding cited resources that present the other side, the argument is that the molecular friction microwaves use to heat foods destroys vitamins and phytonutrients. The Organic Consumers Association published an article that refers to (but, unfortunately, doesn’t cite) a study claiming that microwaving vegetables destroys up to 97% of the nutritional content. Many other online articles ask: if microwave ovens can zap bacteria, can’t they also zap important minerals and nutrients? It’s a compelling question and I understand why many believe that it must, but most research I found points to “no.” Microwaves & Taste Quality
Here’s where foodies get all worked up. Me included. Even knowing that “baking” a potato in the microwave can save energy, I’d be hard pressed to do it. What about all that precious, nutritious, crunchy skin that the conventional oven yields? No microwave can manage that. But as Mark Bittman discovered last year, in some instances, the microwave achieves results just as good as the conventional oven. His conclusion: “…if you can steam it, you can microwave it. But only with vegetables was the improvement clear.” Which brings us full circle. If you want to do more than quickly reheat leftovers or steam veggies, you’re back to weighing your convenience against the impact your microwave use has on the environment and quality of your food. The Bottom Line
Your best bet on all fronts--environmental, health, and taste--is to limit your microwave use to quick reheats and steaming fresh or frozen veggies. But if you want to do more with your microwave, here is a quick synopsis of what works and what doesn't:
- Anything that steams (e.g., steamed puddings) should work well in the microwave
- Melting butter or chocolate is quick and easy, though both can burn if left an instant too long
- Cooking polenta and rice works in the microwave, but neither is much easier than on the stovetop where you can avoid scalding hot eruptions
- Avoid cooking meat in the microwave
- You can scramble and poach eggs in the microwave, though it's apparently super unreliable
- Be careful of heating breads and nuts since they can burn on the inside and look just fine on the outside
- Be careful of hot spots when reheating anything, but especially porridges and liquids
- Avoid processed foods made specifically for microwave convenience. Most, if not all, of them are nutritionally inferior to natural, whole foods that can be prepared in the microwave or on the stove top
- Avoid using plastic in the microwave, for safety (check out Plastics 101 with Dr. Alan Greene) and to avoid that horrible chemically taste
- Avoid heating formula or breast milk in the microwave. While there is disagreement over this (big surprise), a study conducted at Stanford University and published in the April 1992 issue of Pediatrics reported that antibodies in breast milk were lost when microwaved, among other changes that reduced the nutritional quality of both breast milk and formula. Why take the chance on this one?
(can be adapted for kids 8 mos) 1 bunch fresh asparagus, cleaned & trimmed
2 tbsp freshly squeezed lemon juice, plus two 1" pieces of lemon zest (skip lemon entirely for kids under 12 mos)
1/4 cup water
1 tbsp olive oil
feta, crumbled OR parmesan, finely grated
salt and pepper 1. Place asparagus in a microwave safe dish (ideally made of glass). Add the water, 1 tbsp lemon juice, and lemon zest. Cover, leaving one corner open for venting. Microwave for 2-3 minutes. 2. Transfer asparagus from microwave safe dish to serving dish. (Honestly, you can eat it at this point--it's so lemony!) Add olive oil and remaining lemon juice. Sprinkle with feta or parmesan. Season older kid and adult portions with salt and pepper. *****
Kids change the way we cook, but they don't have to change how well we eat! Read more family recipes and tips by Stacie on her blog, One Hungry Mama.
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Every day, or so it seems, new research shows that some aspect of lifestyle - physical activity, diet, alcohol consumption, and so on - affects health and longevity. Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as fibrous foods to reduce the risk of colon cancer, or supplements with vitamin C to strengthen teeth and gums and to improve the immune system. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body in the recovery process following strenuous exercise.
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