Vitamin G

5 Healthy Foods You Didn't Know You Could Cook in the Microwave

Most of us turn to our trusty microwaves when it's time to reheat last night's dinner, don't we? (I know I do!) And, generally speaking, they do what they're supposed to do. But what about cooking tonight's dinner?

Here's something cool: research shows that for some foods, the microwave is actually better because it seals in nutrients in a way that other cooking methods sometimes can't.

According to Erin Palinski, R.D., a dietitian in New Jersey and the author of Belly Fat Diet for Dummies, studies have found that nutrient retention of vitamin C, vitamin B6, calcium, and magnesium was highest in foods like brocoli, cauliflower, potatoes, and frozen corn and peas that were steamed in the microwave. The same foods that were boiled in the microwave, or steamed or boiled on the stovetop had fewer of those nutrients.

So in the interest of saving some time (and maybe boosting the vitamin levels in your foods), take a look at some of the things you might not have known you can microwave:

Corn on the cob: No need to boil! Wrap a few wet paper towels around the shucked cob and microwave for about four or five minutes per cob. Then, instead of slathering in butter or salt, give it a squeeze of lime.__

Fruit cobbler: I love this idea; it's perfect for a cold day. Chop up your favorite fruits--bananas, apples, blueberries, strawberries, peaches--and put in a microwave-safe bowl. Microwave for a minute or two, until all the fruit is soft and warm. Add granola and a dollop of Greek yogurt.

Eggs: I usually think of eggs as stovetop-only, but experts say that poaching eggs in the microwave couldn't be easier (or tastier). Fill a one-cup microwaveable container with 1/2 cup water. Crack an egg into the water. Cover with a small plate and microwave on high for about 1 minute.

Spinach: A 2008 study in "Nutrition Research" found that steaming greens and green veggies helped improve their abilities to lower cholesterol. To steam spinach, put the leaves in a bowl with a tiny bit of water, cover, and microwave for as little as 30 seconds.

Fish: This one worried me because a co-worker once microwaved fish the wrong way and we needed gas masks to go in the kitchen. Ew! But there are tons of great recipes for steaming fish: simply lay the fillets in the bottom of a baking dish, add the ingredients of your choice (you can even just go the salt and pepper route), cover, and microwave for about five minutes. Even better: you can use a dish that's specifically made for steaming fish.

And speaking of special microwave dishes... if you tend to microwave a lot, there are some microwave-safe, silicone options that are way better than using a plain old plastic dish (which experts say could even cause chemicals to leach into your food). We like these ones a lot:

Mastrad's line of microwave dishes are so cool. The rice cooker has a convex bottom to keep the circulation going so that everything cooks evenly and easily. The company even has microwave chip makers--so you can make healthy veggie and potato chips!

This container is neat, too--it looks like a to-go box, so it's already a cuter place to store your leftovers. But it's also made from silicone, so it reheats them more efficiently.

Do you use your microwave a lot? What's your favorite healthy microwave dish?

__More on healthy eating:

Photos: Thinkstock; Mastrad; I Am a To-Go Box
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