Eating more vegetables has many health benefits. Not only are they rich in vitamins, minerals, antioxidants and fiber, but they help strengthen the immune system, improve digestion and maintain healthy intestinal flora. All of this in turn helps in the prevention of cardiovascular diseases, in the control of cholesterol and blood sugar levels and even in the prevention of certain types of cancer.
But cooking vegetables can be tedious because of the time spent peeling, cutting and preparing. This is where combining two advances in the kitchen can help us: freezing and the microwave oven.
The advantages of frozen vegetables
Although it may not seem like it, frozen vegetables can often be of better quality than fresh ones. These vegetables are harvested at the peak of ripeness, meaning they contain a higher concentration of nutrients compared to fresh vegetables, which are often picked before they are fully ripe to withstand transportation and prolonged exposure in stores. This early picking of fresh supermarket vegetables means they contain fewer nutrients, as they have not had enough time to absorb and express their vitamins and minerals.
The freezing process also helps. After being harvested, vegetables destined for freezing are usually quickly blanched, that is, boiled for a few seconds, and then subjected to extremely low temperatures that stop enzymatic activity and deterioration. This achieves two things: eliminate bacteria and microorganisms, and preserve its nutrients as much as possible.
While some heat-sensitive vitamins, such as vitamin C, may decrease slightly during the blanching process, the losses are usually minimal compared to the overall benefits of freezing. On the other hand, fresh vegetables gradually lose vitamins and antioxidants while they are transported and stored, especially if several days pass from harvesting to consumption. If we add to this storage at home, the deterioration of nutrients can continue for even more days.
The advantages of cooking in the microwave
Despite the myths that sometimes spread on the Internet, microwave cooking is one of the best ways to preserve the nutrients in food. This is because the cooking time is considerably shorter compared to other methods, and it also allows the vegetables to be cooked in their own juice.
Nutrients, especially heat-sensitive vitamins and minerals, tend to break down less when exposed to high temperatures for short periods. When using the microwave, food is heated directly by the action of electromagnetic waves, which speeds up the process and reduces the loss of nutrients that occurs in prolonged cooking.
Additionally, the microwave usually requires less water, or no water at all, to cook. This prevents the loss of water-soluble vitamins, such as vitamin C or B vitamins, which remain in the cooking water when vegetables are boiled. By steaming food, in its own juice or adding just a little water in the microwave, this problem is minimized, and more of these nutrients remain in the vegetables.
Finally, as a method that requires less handling and exposure to air, microwaving also helps preserve antioxidants and other beneficial compounds that can degrade with oxidation during longer cooking processes. Cooking vegetables in the microwave helps keep their antioxidant properties intact, offering an additional nutritional advantage over other methods such as frying or boiling, where antioxidants, paradoxically, oxidize.
Frozen vegetables that you can cook directly in the microwave
Knowing all of the above, we have the option of cooking frozen vegetables directly in the microwave, without having to defrost them, quickly and maintaining the texture and nutrients:
- Broccoli: Place frozen broccoli in a microwave-safe bowl, add 2-3 tablespoons of water, and cover with a microwave-safe lid or film perforated plastic. Cook on maximum power for 4-6 minutes, depending on the quantity. Stir halfway through the process to ensure even cooking. The broccoli should be tender but firm.
- Peas: Put the frozen peas in a bowl with about 2-3 tablespoons of water. Cover with a microwave-safe lid and cook on high power for 3-4 minutes. Stir halfway through so they heat evenly. The peas should be tender, with a bright green color.
- Green Beans: Place frozen green beans in a microwave-safe bowl with 2-3 tablespoons of water. Cover with a film hole or a microwave-safe lid and cook for 5-7 minutes on high power, stirring halfway through. The final texture should be tender but with a little firmness.
- Artichokes: If using frozen artichoke hearts, put them in a bowl with a few tablespoons of water and cover lightly. Cook on high power for 5-7 minutes, checking halfway through to stir and ensure even heating. Depending on the size of the artichoke hearts, the time can be adjusted to achieve a smooth texture.
- Cauliflower: Place the frozen cauliflower in a microwave-safe container, add 2-3 tablespoons of water and cover with film perforated lid or a microwave-safe lid. Cook on high power for 5-7 minutes, stirring halfway to ensure even cooking. The cauliflower should be tender, but not fall apart.
In all cases, it is important to lightly cover the vegetables to keep the steam inside the container, which helps them cook evenly without needing too much water. This way, frozen vegetables will better retain their flavor, texture, and nutritional value.
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