Microwaves BY: Aumier Hayes

Safety and Sanitaion

  • Make sure you clean out your microwave frequently
  • Wash your hands properly before entering kitchen.
  • Wash your hands anytime your hands become self contaminated.
  • Always tie your long hair back into a ponytail or wear a hairnet.
  • Always wear an apron. Make sure it is clean.
  • Always wear closed toe shoes.
  • Pull up your sleeves to prevent your clothing from contaminating the food.
  • If you are sick, do not enter the kitchen. You may contaminate the food that you are cooking.

Dos and Dont's of Microwave Cooking


  • Wash your hands anytime your hands become self contaminated.
  • Always tie your long hair back into a ponytail or wear a hairnet.
  • Always wear an apron. Make sure it is clean.
  • Always wear closed toe shoes.
  • Pull up your sleeves to prevent your clothing from contaminating the food.


  • Putting a fork in the microwave
  • Using a damaged microwave
  • Forgetting to clean your turn table
  • Cooking dry foods without water
  • Do not put metal in the microwave

How a Microwave Works

Microwave ovens use radio waves at a specifically set frequency to agitate water molecules in food. As these water molecules get increasingly agitated they begin to vibrate at the atomic level and generate heat. This heat is what actually cooks food in the oven.

Example Recipes

Strawberry Microwave Directions:

  • 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.

Muffin in a Mug Directions:

  • 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.

Vegetable Quiche Directions:

  • Preheat oven to 350ºF. Blot or squeeze out as much moisture as you can from your thawed spinach. If you heated your spinach to thaw it, make sure it is cool enough to handle. Put dry spinach in a large bowl.
  • Spray a large skillet with non-stick spray and heat over medium-high heat. Add chopped onion, garlic, and pepper (and a pinch of salt and black pepper) and cook for 5-6 minutes, stirring frequently, or until tender. Spoon cooked vegetables into the same bowl with your spinach, stir to combine, and allow to cool.
  • In a medium bowl, preferably with a spout, whisk the eggs, egg whites, milk, salt, and pepper until thoroughly combined. Spoon spinach and vegetable mixture into cauliflower crust, top with shredded cheese, and pour the egg mixture evenly on top of cheese layer. Sprinkle with grated Parmesan cheese and freshly ground black pepper.
  • Bake for 40 minutes or until filling is set. Cool for 10 minutes on a wire rack before serving. Cover tightly and store in the refrigerator up to 4 days, or in the freezer up to 2 months. Thaw in refrigerator overnight and bake at 350°F until warmed through, about 25 minutes.

Cinnamon Maple Directions:

  • 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.

Paleo Mug Cake Directions:

  • 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.

Sweet Potatoe Chips Directions:

  • Cut a circle of parchment paper to fit a microwave-safe plate; coat parchment lightly with cooking spray.
  • Arrange one-fourth of the potato slices in a single layer on parchment.
  • Sprinkle evenly with 1/4 teaspoon rosemary, 1/8 teaspoon salt, and a dash of pepper.
  • Microwave at POWER LEVEL 9 for 4 minutes. Check for crispness.
  • Continue to cook at 30-second intervals until done.

Toasted Nut Directions:

  • Spread a single layer of nuts on a microwave safe plate.
  • Cook them in 1 minute intervals on full power, until the nuts have a crisp crunch, toasted flavor, and have become fragrant.
  • The amount of time it takes varies per nut.
  • You will not get the same dark color you get from oven or pan toasting, but
  • this will do in a hurry when you don't want to dirty a pan or heat up the oven for such a simple task.

English Muffin Directions:

  • Combine all ingredients in a little bowl that’s been sprayed with cooking spray and pop in the microwave for 90 seconds.
  • Remove bowl from microwave and scoop out the muffin.
  • Allow it to cool for just a minute before you cut it in half.

Steamed Vegetable Directions:

  • Wash and dry your vegetable and cut it into equal size pieces.
  • Place them in one layer in a microwave safe glass bowl or a dish with sides.
  • Add just enough water to the bowl that it comes 1/8 up the side of the vegetable piece.
  • Cover the bowl with plastic wrap or a microwave safe cover, and microwave for 2 minutes.
  • Test the vegetable for softness, and rotate or flip it if necessary. Cook again for four minutes.
  • Continue alternating sides and cooking for one minute per side until the vegetable can easily be pierced with a fork.
  • Once your veggies are moist and tender, they are all ready to serve!

Mac&Cheese Directions:

  • Microwave on high power for 2 minutes, then stir. Watch to see if the water is foaming over the side of the bowl and stir sooner if needed. Use oven mitts or a kitchen towel if you need to move the bowl out of the microwave to do this.
  • Continue microwaving in 2-minute intervals until the pasta is cooked. Stir between each interval and continue microwaving until the pasta is soft and cooked through. This should take 4 to 8 minutes total, depending on your microwave strength. If the pasta absorbs all the water before the pasta is cooked, add another 2 tablespoons of water.
  • Stir the milk and cheese into the pasta. Use oven mitts or a kitchen towel to remove the bowl from the microwave. Stir in the milk, cheese, and any extra add-ins.
  • Microwave in 30-second intervals to melt the cheese: Microwave on high power for 30 seconds, and stir. Continue microwaving in 30-second intervals, stirring between each interval, until the cheese has melted and forms a creamy sauce. This should take 1 to 1 1/2 minutes total. For a creamier sauce, add an extra tablespoon or two of milk and cheese.

Eat immediately: This mac and cheese is best when piping hot from the microwave. If you need to reheat it, add an extra splash of milk.

Terms of Microwave Cooking

  • Watt- A measurement of electrical power.
  • E.Coli- A bacterium present in the lower intestine of humans and warm-blooded animals.
  • Arcing- The sparks created when microwaves react to metallic substances.
  • Conduction- Flow of thermal energy through a substance.
  • Excited- During the heating process of a microwave oven food does not conduct heat but rather atoms are
  • Half- When a recipe calls for cooking food for 2 minutes at 50% power the oven releases full power waves to cook the food for ably.
  • Atomic Motion-The continual movement of molecules that occurs when heat accelerates atoms
  • Magnetron-Creates the radio wave signals used in radar and microwave ovens
  • Microwave Energy-Very short waves of electromagnetic energy
  • Erupting-A liquid is heated beyond its boiling point


Created with images by psd - "Microwave"

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