Microwaving for health

Press, 8 May 1986, Page 9

Microwaving for health

“Bodywork”

by

PORTER SHIMER

i For people in a hurry, the microwave oven has been called the greatest thing since the automobile. Baked potatoes in six minutes. Poached fish in four.

"What not many people realise about microwave cooking, however, is that it can be an exceptionally healthy way to cook,” says Judith Hurley, supervisor’ of culinary arts at the Rodale Food Centre, in the United States.

"Not only do nutrients get spared because of ml-, crowaving’s shorter cooking times, but foods that are healthful to begin with tend to be the ones that microwaving handles best.

"Fresh vegetables,: fruits, poultry and fish,

for example, do beautifully in a microwave. “When microwaves first became popular, I thought they didn’t belong in the same sentence as good cooking because microwave cookbooks seemed to talk only about foods that were pre-prepared or processed. “But I’ve come to realise that microwaves do their best work with fresh foods, foods that traditionally have been a problem for working people on busy schedules. She goes on to tell of studies by the United States Department of Agriculture showing that even the not-always-so-healthful hamburger (because of high fat content) gets something of a face-

lift when microwaved. “The study showed that microwaving cooked more of the fat out of ground beef than any other cooking method tested — grilling included.” Because microwaving tends to cook a hamburger on the inside at the same time that it cooks it on the outside, fat has an easier time oozing outward, Judith Hurley explains. With conventional cooking, the flow of fat tends to be more “from the outside in.” Here are some of her best tips for putting your microwave “on high” for

health: Vegetables: For vegetables such as

broccoli and asparagus that have thick, tough stalks, arrange in a circle so that stalks point outward and buds face inward. This will ensure that the stalks get a more intense cooking, she says. And if you like your vegetables crisp, don’t use any water: Simply cover with wax paper or plastic wrap to help preserve the flavour. Fish:

The best ‘fish for microwaving are those lowest in fat, Ms Hurley says — white fish such as flounder, haddock and cod. And you’ll get best

results if you make sure your fish has warmed to room temperature before

cooking. "You could wind up with a texture problem if you don’t,” she says. Stews With stews, try to use vegetables similar in texture to ensure uniformity of cooking, Ms Hurley says. If you want to add delicate vegetables such as mushrooms >or tomatoes, add them at the last minute. And if you want to give scrumptious herbs and spices a chance to work their magic, make the sauce for your stew the night before, give it a quick microwave and then let it sit overnight in your refrigerator. It will be teeming with flavour by the time you’re ready to add your meat. Copyright Universal Press Syndicate.