Fresh vegetables can be cooked to perfection in your microwave oven. This method gives excellent results as it
retains flavor, nutrients and color giving a fresh and appetizing
appearance. It has been said by some to be
the most nutritious way of preparing vegetables as very little (if any) of the nutrients are cooked or fried
"off".
To keep any more of the nutrients in your vegetables you would need to eat them
raw!
They can be cooked in casserole dishes with lids, stirring once through the cooking
period. Roasting or boiling
bags can be used for some vegetables with the ends just loosely closed, allowing a degree of steam to
escape. The
bags should be shaken once during the cooking.
Alternatively cling film can cover a dish but it must be pierced to allow some steam to
escape. Minimal if any,
liquid or butter is required.
A brief standing period is desirable after cooking time to finish the cooking and develop their full
flavor. Seasoning
can be added to the water needed for cooking but minimize on this, for the very fresh natural flavor of the
vegetables requires little additives. Alternatively, seasoning can be added after the
cooking.
Delicate vegetables such as broccoli, spears or asparagus
should be arranged in the container with the tender parts towards the center.
Corn on the Cob can be wrapped in buttered greaseproof paper, or cooked with the husk on during
cooking.
Larger types of vegetables should be cut into even shaped pieces for faster and even cooking in the oven. Small new
potatoes should be scrubbed and cooked in their skins. Any fresh vegetables which are left over can be reheated
afterwards. They should be covered and a knob of butter added after
heating. If the quantities are small use the
defrost power level. This method of reheating is far
superior to conventional methods as they still retain a fresh flavor and appetizing
appearance.
Frozen Vegetables
All frozen vegetables can be thawed and cooked to serving
temperature in your microwave oven. Several varieties whether home frozen or commercially frozen
produce, can
be cooked in their plastic pouches, without the addition of any water. The bag should be slit or pierced on the
top with a sharp knife, and the contents should be shaken
once during the cooking. Bulkier vegetables can be transferred in their frozen state to a suitable size casserole
dish with a lid and stirred once during the cooking.
Blanching and Freezing of Vegetables
Small quantities of freshly picked vegetables can be blanched in your microwave oven. This is particularly
advantageous to people who grow their own vegetables, as they can pick in small quantities as they reach the peak
of perfection.
The vegetables should be washed or scrubbed, trimmed cut and diced to a uniform size, just as you would for
cooking in the microwave oven.
Method for 1 Ib weight. Rinse them, place in a deep dish with 45ml (3 tablespoons) water, stir
or arrange so that the water evenly coats the vegetables, cover and heat for
3-5 minutes dependent on the density. Stir the vegetables halfway during this period. Immerse the
vegetables in ice cold water, then drain, pat dry, pack and freeze.
Method for half quantities 225 g 0/2 Ib). Prepare the vegetables in the same way making sure that a small
degree of water still adheres to them. Place in a small freezer bag and loosely secure with a rubber band. Heat for 1/2-2 minutes, shake the bag halfway through this
period. The rinsing water creates the steam for blanching. Remove from the oven and immerse the bag in ice cold
water keeping the sealed end just above the level of the water. This will chill
the vegetables and expel the air in the
bag at the same time automatically creating a vacuum pack for the freezer. Dry the outside of the bag. seal and
freeze in the normal manner.
Canned vegetables can also be transferred to a suitable
size dish, covered and heated in very short period and they too give excellent
results.
On no account heat vegetables in the can! This can cause the can to explode or in some
microwaves, have a serious reaction to the shiny metallic metal of the
can.
Drying Herbs
Ideally the herbs should be clean and dry when picked, but if they need
washing, gently
squeeze as much water as possible from them and pat dry between pieces of kitchen
paper.
Pick the leaves from the stems and place a good handful on a double thickness of kitchen
paper in the microwave oven, cover with another double sheet and heat for
approximately 3-4 minutes. A small degree of vapor will occur but this is absorbed by the kitchen
paper. Turn the kitchen paper and the herbs over once during the
cooking,
allow to cool and make sure they are thoroughly dry
before crushing and storing in an airtight jar.
Herbs preserved by this method keep a good color and aroma and are particularly useful during the winter
months when fresh herbs are extremely difficult to purchase.
Pulses
The microwave oven can speed the time of soaking pulses if this is a critical factor. Cover the pulses with cold
water.
bring them to the boil and cook for 4 minutes. Allow them to stand for 1/2-2
hours, during which time they
will swell and soften. Rinse thoroughly before cooking. With the exception of split lentils all
pulses must be soaked before cooking.
Dry weight quantities of up to 225g (8 oz) can be successfully cooked in the microwave
oven, and on completion will yield about three times the quantity. Large
quantities are best cooked by conventional methods. To cook by
microwave, place the soaked and rinsed
pulses in a dish deep enough to allow for boiling. Pour boiling water from the kettle over
the pulses and cover the dish. Bring to the boil and continue cooking until tender.
Timings vary considerably as the age of the pulses determine the cooking time
necessary. A general guide
for the quantities mentioned would be 40-60 minutes for large varieties and 20-25 minutes for
lentils.
Pulses if cooked conventionally and stored, heat very successfully both from the
freezer and refrigerator. For heating from the freezer use Defrost power initially
and as a little moisture appears switch to Full power to bring them to
temperature. Heat covered.
