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Cooking Guide
MICROWAVES
Microwave energy actually penetrates food, attracted and absorbed by its water,
fat and sugar content.
The microwaves cause the molecules in the food to move rapidly. The rapid
movement of these molecules creates friction and the resulting heat cooks the
food.
COOKING
Cookware for microwave cooking:
Cookware must allow microwave energy to pass through it for maximum
efficiency. Microwaves are reflected by metal, such as stainless steel, aluminium
and copper, but they can penetrate through ceramic, glass, porcelain and plastic
as well as paper and wood. So food must never be cooked in metal containers.
Food suitable for microwave cooking:
Many kinds of food are suitable for microwave cooking, including fresh or frozen
vegetables, fruit, pasta, rice, grains, beans, fish, and meat. Sauces, custard,
soups, steamed puddings, preserves, and chutneys can also be cooked in a
microwave oven. Generally speaking, microwave cooking is ideal for any food
that would normally be prepared on a hob. Melting butter or chocolate, for
example (see the chapter with tips, techniques and hints).
Covering during cooking
To cover the food during cooking is very important, as the evaporated water rises
as steam and contributes to cooking process. Food can be covered in different
ways: e.g. with a ceramic plate, plastic cover or microwave suitable cling film.
Standing times
After cooking is over food the standing time is important to allow the temperature
to even out within the food.
Cooking Guide for frozen vegetables
Use a suitable glass pyrex bowl with lid. Cook covered for the minimum time - see
table. Continue cooking to get the result you prefer.
Stir twice during cooking and once after cooking. Add salt, herbs or butter after
cooking. Cover during standing time.
Food Portion Power Time
(min.)
Standing
Time(min.)
Instructions
Spinach 150g 600W 5½-6½ 2-3 Add 15 ml (1
tablespoon) cold
water.
Broccoli 300g 600W 10-11 2-3 Add 15 ml (1 tbsp.)
cold water.
Peas 300g 600W 8-9 2-3 Add 15 ml (1 tbsp.)
cold water.
Green Beans 300g 600W 10-11 2-3 Add 15 ml (1 tbsp)
cold water.
Mixed
Vegetables
(carrots/peas/
corn)
300g 600W 9-10 2-3 Add 15 ml (1 tbsp.)
cold water.
Mixed
Vegetables
(Chinese style)
300g 600W 8½-9½ 2-3 Add 15 ml (1 tbsp)
cold water.
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