Microwaves BY BRaylen Fuller

Do's and Don'ts

Do use microwaves responsibly

Do pay attention at your food

Do use hot hands when taking out food

Do cover foods

Do clean out microwave

Don't leave microwave unattended

Don't leave microwave dirty

Don't overcook foods

Don't undercook foods

Don't take food out without hot hands

Microwaves work by 1. Read the instructions and safety warnings thoroughly 2. Plug your microwave in 3. Set the time that you want to microwave something for 4.Apply your understanding to microwave specific items. 5. Understand how a microwave oven heats food 6. Understand how heat flows through food 7. Understand the side-effects of other cooking methods, and choose to include them if you like 8. Keep close eye on food 9. Let food stand for designated time 10. Eat microwaved food.

Strawberry Breakfast Bowl

Makes: 1 cake


1/4 cup oat bran

2 Tbsp oat flour

2 Tbsp buckwheat groats

1 Tbsp ground flaxseed

1/2 tsp baking powder

pinch salt

1/4 tsp cinnamon

1/2 tsp vanilla

2 Tbsp unsweetened applesauce

1/4 cup almond milk

1/2 cup fresh strawberries, diced

Mix together the oat bran, oat flour, buckwheat groats, flaxseed, baking powder, salt, and cinnamon.

Stir in the vanilla, applesauce, and almond milk until all the dry ingredients are incorporated. Gently fold in the diced strawberries.

Spray a microwave safe baking dish or ramekin, and pour batter into dish.

Heat for 1 minute and 30 seconds, or until the top is set.

Let cool for 2-3 minutes.




Prep time: 3 mins Cook time: 1 min Total time: 4 mins

Serves: 1 SERVING


1 egg

2 T golden flax meal.

2 T almond flour

2-4 t of Stevia (Truvia or Gentle Sweet)

½ t aluminum free baking powder

1 flat T coconut oil

¼ C blueberries (fresh or frozen)

butter (optional)

French Toast in a Mug


Crack 1 egg into a coffee cup and whisk it well with a fork.

Add 2 T golden flax meal.

Add 2 T almond flour.

Add 2-4 t of Stevia (Truvia or Gentle Sweet)

Add ½ t aluminum free baking powder

Add 1 flat T coconut oil

Stir vigorously with a fork until mixed together.

Fold in ¼ C blueberries.

Microwave on high for 1 minute.


2 Slices of bread, cubed

1 egg

1 TBS of butter, melted

1/2 tsp of sugar (optional)

2 TBS of milk

1 tsp cinnamon

1/4 tsp vanilla


Place butter in microwave for about 30 seconds to melt, then coat the sides of your mug to prevent sticking. Whisk the egg in the mug, then add milk, sugar, cinnamon and vanilla. Mix well.

Add the cubed bread to the mix and allow it to soak for about a minute. You may need to gently stir the pieces of bread around half way through to make sure all of the pieces get coated evenly. Microwave on HIGH for about a minute and a half, check it every 30 seconds until the egg is completely cooked.

Top with powdered sugar and syrup. ENJOY!


A quick and healthy breakfast!

Yield: 2 servings

Prep Time: 3 minutes

Cook Time: 7 minutes

Total Time: 10 minutes


1/2 cup quinoa

1 cup cold water

1/2 teaspoon cinnamon + more for garnish

2 teaspoons butter

milk or cream, to taste

maple syrup, to taste

banana slices


Place quinoa in water and rinse well.

Drain quinoa, then stir in 1 cup cold water, 1/2 teaspoon cinnamon and 1 teaspoon butter. Microwave on high for 4 minutes. Stir and microwave 3 more minutes. Remove from microwave, cover with foil and sit 2 minutes. Fluff quinoa and stir in remaining butter. Divide between 2 bowls and top with milk, maple syrup, banana slices and cinnamon to taste.

Scrambled Eggs

First, you will need a glass bowl, eggs, a fork, and a paper towel or napkin.

I used a 1 quart bowl for two eggs here, but recommend a larger bowl if you’re making more than two eggs. Also, it’s important to note that microwave cooking times vary – my microwave cooks slower than my in-laws – so you will be able to adjust your cooking times with a little practice.

Crack your eggs into the glass bowl, then using a fork, scramble the yokes and whites. Lay your fork on a paper towel as you will need it again, and again.

For two eggs, I cook one minute then stir, then cook thirty seconds longer. I recommend you start with 30 second increments, because over-cooked eggs have a strange weblike texture that isn’t appetizing.

When the eggs are cooked to your liking (I like mine mostly dry), stir once again and plate your meal.

Paleo Mug Cake

Prep time: 5 minutes

Cook time: 3 minutes

Ingredients(Makes 1 cake):

1 small ripe banana

1 1/2 Tablespoons almond butter(or any nut butter)

1 egg

2 heaping Tablespoons cocoa powder


With a fork, mash the banana into a smooth puree.

Mix the almond butter, egg, cocoa powder into the banana puree until it forms an even batter.

Fold in any mix-ins into the batter that you’d like. Otherwise, pour the batter into a mug or other microwave safe container. Be sure to only fill the container up to 2/3rds the way because it will expand in the microwave.

Microwave on high for 2 and 1/2 minutes until the center is set. Carefully remove the mug from the microwave and enjoy hot, cold, or at room temperature.

Microwave Potato Chips


1 potato

1 tbsp olive oil

coarse salt



parchment paper

microwave-safe plate


Wash and dry the potato. Use a mandoline on the thinnest setting to slice the potato into thin chips. Place them in a bowl and add the olive oil. Toss them to distribute the oil.

Cut a piece of parchment paper to fit the microwave-safe plate. Place the potato slices on the parchment lined plate in a single layer. Sprinkle generously with coarse salt.

Microwave for 5 minutes, or until they become crispy. The exact time will vary depending on the wattage of your microwave. Devour—or serve—immediately. Happy snacking!

Mug Banana Bread

3 T. + 1 t. all-purpose flour

1 packet stevia (or other sweetener of your choice equivalent to 2 t. sugar)

2 T. brown sugar

1/8 tsp. salt

1/8 tsp. baking powder

1/8 tsp. baking soda

1 egg

1/4 t. vanilla extract

1 T. vegetable oil

1 T. lowfat milk

half a banana, mashed

cinnamon, for sprinkling (optional)

In a large microwaveable mug lightly misted with non-stick spray, blend flour, sugars, salt, baking powder & baking soda. Add egg & mix until all the dry ingredients are incorporated. Stir in vanilla, oil & milk, then mashed banana. Microwave 1-1/2 minutes to 3 minutes, depending on your microwave.

2-3T olive oil

2 dried hot peppers or 1/2t red pepper flakes (optional)

2-3 bunches of any mix of sturdy, dark leafy greens (kale, chard, mustard greens, broccoli rabe, dandelion greens)

3 cloves garlic, minced fine

1 cup water

1/4c polenta

pinch salt

milk, half-and-half, or cream if using (just enough to drizzle)

shredded strong cheese such as parmesan or asiago

Make the greens: Heat the oil over medium heat in a deep sautee pan with a lid, with the hot pepper if using. Wash and chop the greens, removing any large stems, then put in the pan with any water still clinging to them. Put the lid on, then check after a few minutes and stir the greens down. The bottom layer will have started to collapse. Put the lid back on for a few more minutes, and check again. When the leaves have wilted, turn off the heat, and stir in the garlic.

Make the polenta: Pour 1 cup water into a ceramic bowl, then add the polenta and a pinch of salt. Microwave on high for 2 1/2 minutes. Remove and stir, and drizzle in milk or cream, if using. Return to the microwave and cook an additional 2 1/2 minutes–or less, if your polenta is already quite thick at the halfway mark. Remember that polenta will thicken somewhat as it stands. And make sure to use an oven mitt when you take the polenta out of the microwave. It will be very hot.

Pour the polenta into a serving bowl, and then sprinkle the shredded cheese on top. Then mound your greens on top, and serve.


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