Hi! I'm Elena, your nutrition expert from Castelló. Today we're going to look at a kitchen appliance that has revolutionized our kitchens, although sometimes we don't make full technical use of it: the microwave.
This morning, while reheating a coffee in my kitchen in Novelda, I was thinking about how interesting its origin is (a physicist discovered it thanks to a sandwich next to a radar in 1945!). What the microwave does is agitate the polar molecules (such as water, proteins, and carbohydrates) through electromagnetic waves, turning that agitation into heat. But be careful: to cook healthily and safely, you need to know its rules.
How does microwave cooking work?
Unlike a conventional oven, heat here is generated from the inside out and is not usually even. That's why the turntable is essential: it helps distribute the waves better.
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No browned crust: In the microwave, we never exceed 100 °C on the surface. Forget Maillard reactions or caramelization; food comes out "cooked," similar to steaming or boiling, but never crispy.
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Microbiological safety: Technically, the microwave is not the most effective method for destroying pathogenic bacteria such as Salmonella or Clostridium in poultry. Make sure you use the proper times if you're cooking raw meat.
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Radiation myth: It is completely false that food retains electromagnetic waves. It is safe for immediate consumption.
Chemical and Nutritional Effects
Cooking with a microwave has its technical tricks:
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Salt speeds up the process: Foods with salt or water with dissolved salts heat much faster than those without.
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Ideal for eggs and vegetables: Vegetables are cooked with very little water, which helps them retain minerals better because there is no leaching.
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Vitamin loss: Be careful with fats and oils; it has been observed that after 12 minutes of cooking, olive oil can lose a large part of its vitamin E (alpha-tocopherol).
Elena's tips for professional use
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Medium power: To reheat without drying out or burning, always use medium power and stir the dish halfway through.
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Resting is key: Let the food rest for a few seconds inside before taking it out to avoid splattering from overheating the water.
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Defrosting: Cover the thinnest parts of the food (such as the tips of a chicken breast) so they don't cook while the center is still frozen.
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Raw oil: My technical recommendation is to cook fish or vegetables without oil and add it after. That way you take full advantage of all the antioxidant properties of extra virgin olive oil.
My Pantry Tools
To give flavor to that cooking that sometimes turns out a little "bland" in the microwave, here are my essentials:
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Flavor without Sodium: Since salty foods heat up sooner, you can use less salt than usual. To boost flavor without retaining fluids, use Bonsalt 0%.
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It's the one I choose because it provides the ideal salty touch with 0% sodium.
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The 85 g salt shaker is perfect for adjusting the flavor right before eating.
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Healthy Sweetness: If you feel like making a mug cake (mugcake) or some microwave custard, replace sugar with Stevia + Erythritol 1:1.
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You sweeten your dessert with 0 calories.
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Elena's technical warning: Bonsalt 0% Sodium should be used exclusively raw. Add it to your microwave dishes once you've taken them out and they're ready to serve.
Elena's "Life Tip"
The time rule: If you don't have the timing of a recipe down, always use the "less is more" technique. Set it a little below what it says and add intervals of 30 seconds. The microwave is unforgiving when it comes to overcooking: one second too long and your fish can go from juicy to shoe leather.
Do you use the microwave just to heat milk, or do you dare to make full recipes like custards or fish en papillote? Tell me your tricks!
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