Meatless Monday Microwave Frittata

Do you still eat fish and eggs on Meatless Monday? I mean, eggs aren’t meat, and fish is always classified as “fish” separately from “meat” when used in a sentence together. So, although I try to refrain from fish in observance of Meatless Monday, it might sneak in my meals occasionally.

Did you have a good weekend? I didn’t do much on Saturday, and Sunday was cook and mow the lawn day. Fun. We did pack the 3 bikes (1 road bike, 1 mountain bike, and Kelley’s mountain bike) that were in our garage into our car and sold them…..for way too cheap. I hated doing it, they were nice Giant brand bikes with some pricey components, but I don’t ride like I used to, so it was time to sell.

I want to buy a decent hybrid bike that I can use to ride to work (when it’s not 100+ here) and take it on a smooth off-road path if I so desire. Anyone else like to ride? Do you have any suggestions for a good all around bike?

Since my typical Sunday of trying to prepare 5 meals each for Kelley and me to take to work, experiment with at least 2 recipes, make a big bowl of healthy dessert dip to enjoy throughout the week, mow the lawn, and get a work out in, I sometimes forget to actually eat. You would think standing in the kitchen for hours and being surrounded by food would have me constantly eating, but my head is too wrapped up in everything I want to make!

Do you have that problem, or do you find yourself snacking and sampling your creations? Anywho, I was in need of something good, something quick, and obviously healthy; so I looked to the mighty microwave for help.

With half a bag of cut okra and a few carrots begging to be used, I microwave steamed the two in a somewhat shallow bowl. Not really looking like the okra and carrots would fill me up (surprise!), I added 3 egg whites and a little Artisana Coconut Oil right in the bowl. I don’t skimp on the seasonings, so after spicing the mix up, I put it back in the microwave for a minute. Another 30 seconds after that, and I had a healthy and tasty microwave “frittata.”

Artisana sent me several sample packs to try and review, and the coconut butter and oil are FAN-tastic! I can’t believe it took me this long to try the stuff! Anyway, keep an eye out for my review coming soon to a blog near you…..mine.

If eggs are on your acceptable list today, give this easy, healthy, and highly customizable dish a try; you’ll be happy you did!

Microwave Veggie Fritatta

by RC Liley

Prep Time: 2 minutes

Cook Time: 6-8 minutes

Ingredients (Serves 1)

• 1.5 cups of frozen or fresh veggies of choice
• 3 egg whites
• A dash each of cumin, black pepper, dried basil, chili powder, and cayenne
• 1/2 tbsp Artisana Coconut Oil
• Favorite salsa and hot sauce for topping

Instructions

Microwave steam your veggies. I used cut okra and carrots, covered in a microwave-safe bowl and cooked for 5 1/2 minutes.

Add spices, egg whites, and coconut oil to your veggies and stir to combine.

Microwave uncovered for 1 minute 25 seconds.

Turn bowl to bring any uncooked egg to the side and cook another 45 seconds.

Remove from bowl* or eat in bowl using salsa and hot sauce as toppings.

Enjoy! This could be turned into a tasty veggie and egg sandwich too....maybe next time?

*You may need to coat your bowl with cooking spray to keep from sticking. I didn't use any and the fritatta came out easy, but just a note.

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After making a frittata in the microwave, I’m starting to question what else I could make in the “hot box.”


Q: Do you have any favorite microwave recipes? Please share what you have as I obviously love microwave cooking!

Tasty Tuesday: Chobani Pumpkin Protein Yogurt

No, Chobani doesn’t have a new pumpkin flavored yogurt; maybe one day. But, you can easily make your own healthy CHOmpkin (yay or nay on this word?) with a few simple ingredients. If you're lacking Chobani in your kitchen, visit their coupon section for coupons to help you get some soon!


You might be wondering why I’m posting about a fall/winter food in middle of the summer. Or maybe you’re not. I enjoy pumpkin year round, and when combined with creamy 0% Plain Chobani Greek yogurt, it makes a superb summer treat.


I go through giant containers of plain 0% CHO within 2 days; no problem. I swear, Chobani is healthy foodie crack! Once I reach the bottom of a container, I normally make "CHOvernight" proats (protein powder + oats) with different flavors and other add-ins. Pumpkin puree is almost always in the mix, and stevia is my sole sweetener. I will eat as is, or spread on a cookie sheet and bake for overnight oat crisps.

Standard overnight oat mixture....so cool, creamy and delicious!

As I was making a batch of vanilla pumpkin proats in my semi-empty CHO container, I wondered what just pumpkin and CHO would be like. Obviously, it “had” to be good because 2 goods make an awesome, right? So, after one day of the large container being opened, I had half of the yogurt left. Time for pumped up vanilla protein pumpkin Chobani!

To the half full container of CHO, I mixed in vanilla whey protein, pumpkin puree, cinnamon, vanilla extract, liquid stevia, and YUM! The creaminess of frosty pumpkin yogurt with a boost of vanilla protein makes me want to go workout several times a day just to get my protein “recovery” right after.

I like where this is going....

Then again, maybe I just need protein anyway…one workout a day is good enough. As for the CHOmpkin (the word is growing on me) yogurt, once a day is not enough! This works as a healthy meal or dessert for anytime. I’d suggest tossing in some dry roasted almonds and blueberries or banana to up the flavor and nutrition.

.......yep, and it's tasty!

As with most things, this simple recipe can be adapted to suit your own tastes. I think next time (and there will be a next time; and another after that…), I will add mashed banana and peanut butter or peanut flour.

Another healthy homemade fav I’ve been making are protein crackers. I posted about goat cheese salsa crackers, but just tried using peanut flour/butter for an awesome protein peanut cracker that’s irresistible! Once I get the recipe down, I’ll be sure to post for you to try yourself. I love homemade crackers since you can make so many sweet, savory, or spicy versions, but rolling the dough can be an arduous task. *sigh* What we do for delicious, healthy food!

Chobani Pumpkin (CHOmpkin) Protein Yogurt
1/2 full 32oz container of plain non-fat Chobani; I’m sure Vanilla would be fabulous too, I just try to avoid added sugar

1 cup pumpkin puree

2 scoops stevia sweetened vanilla protein powder; I use About Time whey protein and love its high quality
2 t ground cinnamon

1 t vanilla extract

15 drops liquid stevia or 3 stevia packets
Optional: Peanut butter or flour to taste; dry roasted peanuts or other nuts, chia seeds (for a pudding-like consistency), mashed banana

Add all ingredients to your half full tub of CHO and mix and mix and mix until well incorporated.
 Eat. A lot. Be Happy!

If you want a frozen treat, chill in the freezer for approximately two hours, set out to thaw for 10 minutes, the blend for an icy treat. Add frozen blueberries or banana for an extra creamy and chilly treat with zero guilt!

Microwave Protein Cinnamon Bread



Can you believe something so soft and light came from a bowl that was microwaved? Well, believe it!

Ever want to make your own bread but don't want to wait for yeast to proof, dough to rise, then punching the dough down, and letting rise again? What if you could just make your own healthy bread loaf in minutes?  Well, you can, and it's super easy!

I had some leftover overnight oat bran and decided to mix some egg, cinnamon, protein powder, and stevia to give the bread a shot.  The result was nothing less than soft, fabulous protein bread that knocks any store-bought bread out of the water!

Mixing in the protein powder. A glass bowl works best for this.

Microwaves, when you think about it, are pretty darn cool.  They definitetly are not meant for shabby frozen packaged meals. Unless you like dull, unhealthy, high sodium, and unpronounceable ingredients in your meals, use the microwave for quick steaming veggies.....and making this bread!

Before microwaving....obviously

Change it up to suit your tastes/preferences too.  Maybe add ginger, nutmeg, and clove for a perfect pumpkin spice bread.  Or, mix in cocoa powder for, well, chocolate protein bread.

After the initial cooking.  I actually flipped it over in the bowl and cooked the bottom another minute since it was a little soggy.

The soft and moist consistency of this bread makes it a pleasure to eat alone, but spread with a good jam and nut butter never hurts. I like to stir a little peanut butter into plain, 0% Greek yogurt and use for an extra protein punch with flavor!

Choose your spread for this bread and let me know how you like it.  Tell the yeast you're sorry; maybe they can eat sugar and fart expel their gases in dough another day, when you have more time.



Sliced and ready for peanut butter, jam, maybe even honey ham....hmmm. Or just plain!



 

Microwave Cinnamon Protein Bread Loaf

by RC Liley

Prep Time: 10 min

Cook Time: 5 min

Ingredients (1 Small Loaf in a Bowl)

• 1/2 cup oat bran
• 3 T pumpkin puree
• 1 tsp chia seeds; can omit and add another tablespoon of oat bran
• 1/2 cup vanilla protein powder
• 1/4 cup + 2 T egg whites
• 1/2 tsp baking powder
• 2 packets stevia or 15 drops of liquid stevia
• 2 tsp cinnamon
• Scant dash of salt

Instructions

Add everything to a microwave safe bowl or mix in one bowl and pour into a microwave safe bowl; I used a glass bowl since it helps the heat waves to go through for even cooking.

Microwave for 4 – 5 minutes depending on how old your nuke-box is; I microwaved for 4 min and then flip the bread to cook another minute

Let cool in bowl for 5 minutes and transfer to a wire rack to cool another 5 minutes

Slice or just eat it like a savage taking giant bites out at a time…..I won’t judge

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Peanut Butter & Co Peanut Butter: A Sweet, Spicy, and Healthy Review

With a website address like ilovepeanutbutter.com, you know this company has some serious peanut butter lovers. Peanut Butter and Co offers 10 delicious, all natural peanut butters ranging from plain, decadent dark chocolate, and spicy cayenne-infused. If you haven't picked up one of their jars, don't wait any longer, to try.

I don't know of another peanut butter company that offers both a sweat inducing spicy pb and a super rich chocolate pb that will please anyone's tastes. Peanut Butter and Co graciously sent me their pure, Old Fashioned Crunchy and The Heat is On flavors to sample and review, and man am I glad they did!

I've noticed that most of the foodie bloggers out in bloggerdom (yes, it's a word; I looked it up in my brain) tend to love peanut butter, including me. If you're a fan of the peanuts and salt pb's, the Old Fashioned Smooth or Crunchy is a "must-try." If you want something a little sweeter, they offer the Smooth Operator or Crunch Time with a bit of added sweetness.  Although sweet foods are a real treat, plain pb suits me fine, and the Old Fashioned Crunchy was a delight on a sandwich or in a homemade protein dip.

On the topic of dips, The Heat Is On lives up to its name with four different spices; including Cayenne!  Just licking the spoon after stirring had my senses going at full throttle as sweat beads started to form.  How can anyone just dip or spread this on and still have taste buds left?  I am known to be extremely liberal with cayenne on just about everything, but this stuff is Hot!

The Heat Is On can really bring it on!  The heat, that is....

So in an effort to turn down the heat and have a delicious dip or spread as well, I decided to make a spicy cauliflower-carrot dip with The Heat Is On.  I added 1 cup each of steamed carrots and cauliflower, 1 heaping tablespoon of The Heat Is On peanut butter, 1 tablespoon honey mustard, 2 teaspoons lemon juice, and 1 teaspoon cumin in a blender and mixed it all together.

The heat was still amazingly intense, but flavorful and addicting too.  I will make this again and add 1/2 cup of chickpeas or another bean for added protein and to use as a healthy filling in a wrap. It's basically hummus with peanut butter at that point; why not?  I haven't been using this dip as a dip at all because I enjoy plopping it on my salad at night for an extra spicy kick. Spicy peanut butter carrot dip dressing, anyone?

Check out Peanut Butter and Co's full line of pb's including White Chocolate Wonderful, The Bee's Knees, Cinnamon Raisin Swirl, and Might Maple.  I think their names say it all and even my full stomach seems to set some room aside each time I think of these flavors. I'm not a fan of products with added sugar, and I loved that my samples of Old Fashioned Crunchy and The Heat Is On both had zero sugar added.

I'd like to thank Peanut Butter and Co for the opportunity to sample their quality peanut butter and can't wait to go try more. Maybe I'll get the Old Fashioned Smooth version for when I just want something creamy.  Straight from the jar or mixed into a healthy dip, their peanut butters are worth seeking out and trying.

Now, if you'll excuse me, I have a crunchy pb & chia jam sandwich to tend to; or do I want a spicy carrot dip?  Hmmm, maybe both! Have a wonderful Monday!

Vanilla pb protein dip. This big thing lasted only 2 days and it was all my doing to make it disappear!

Q: Have you tried Peanut Butter and Co before? What's your favorite flavor or one you'd like to try?

Microwave Protein Oatmeal Muffin in a Mug

Hello, everyone! Hope you enjoyed your 4th of July, if you're from the U.S., or just had another great Wednesday if you're from somewhere else. Kelley and I had a late morning Starbucks run and enjoyed each other's company for a while.  Then annoying smokers upwind from us gave us the cue it was time to leave.

Instead of relaxing like we always say we should but never do, I made goat cheese salsa cornbread and goat cheese crackers while Kelley was all over the house cleaning away.  I had chicken marinating in Zevia Cola and balsamic vinegar that I grilled too.  The chicken was a perfect July 4th salad topper and happily there's some leftover for another salad tomorrow!

Leftovers are awesome to have around because the prep-work is already done.  Cold turkey or chicken is always a welcome item on my plate.  I know what most of you are thinking; enjoying the cold turkey leftovers that somehow escaped consumption the first time around.  Straight from the foil or container in the fridge into my mouth, I make sure the turkey doesn't escape consumption the second time. Do you like cold bird or any other leftover? Is there a special thing you do with your leftovers?

Speaking of leftovers, there are usually 2 or 3 different containers of overnight oats in my fridge most days.  My overnight mixtures consist of oats (obviously), protein powder, stevia, cinnamon, peanut butter and/or flour.  For liquids, I typically stick with water since the protein and peanut flour will turn it creamy already, but sometimes use Zevia and omit adding stevia. Pumpkin puree is usually part of my mixture too.

As you can see, there's a lot more than just oats in my overnight oats.  Although plain oats are good, I like to have something prepared so I can just spoon right into my favorite eating cup at night.  One day I just had too many overnight oat mixtures going on and decided to try and cook a batch of something. Since I've been seeing so many microwave cake/bread/oatmeal posts, I figured I'd give that a shot.

To my peanut flour and vanilla whey protein oat mixture, I added egg whites, baking powder, salt, vanilla extract, stevia, and salt.  Then I just scraped the mix into a glass ramekin sprayed with non-stick spray and nuked it for a little over 2 minutes. The end result was a fluffy "proatmeal" muffin just asking (I swear, it talked!) for some homemade chia jam and peanut butter.

I never expected it to cook so well and turn into the airy protein muffin before me, but it did.  Isn't it great when things actually cook better than you expect? It's a rare occasion, but always welcome to me.  Unless I was ever doing a presentation on how not to do something and it ended up turning out right.  That would suck.

Anyway, enjoy your Thursday and make one or twelve of these soon!

Q: What's the craziest food mixture you've made and it turned out really good?

Microwave Overnight "Proat" Mug Muffin

by RC Liley

Prep Time: 10 min

Cook Time: 3 min




Ingredients (Serves 1)

1/2 cup overnight oats (I used 2 heaping tbls of oats with 1/2 T vanilla whey protein and 1/2 T peanut flour mixed in and soaked in 1/4 cup almond milk over night); read my overnight oat post for tasty overnight creation ideas.
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp cinnamon
1 packet stevia powder (or use 1 tablespoon honey or agave nectar)
1/4 cup liquid egg white or 1 egg; can use 1 flax or chia egg for vegan version
Tiny dash of salt




Instructions

Preheat microwave to "ready".....ha ha, sorry, just trying to make a joke

Seriously now; Mix all ingredients together until well incorporated.

Pour into a 1 cup glass or ceramic ramekin or large mug greased with non-stick spray

Cook in microwave for 2 - 3 minutes. Time will vary with different microwaves, just watch that it doesn’t start overflowing from the top.  This happened to me several times, but they still taste exquisite!

Serve with jam, covered in Greek yogurt, peanut butter, or, my favorite….all three!


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Thrifty Thursday Slow-Cooker White Bean Stew Recipe: Healthy and Low Cost!

What is it with so many people claiming eating healthy is expensive? Yeah, maybe when you go and buy organic doughnuts and poptarts, but that’s hardly healthy anyway. Not everything has to be organic, either. I feel choosing something with little to no processing is usually the better choice.


When I use the convenience of slow-cooker cooking, most of the veggies I use are frozen and not organic. You can find frozen store brand produce for cheap, and I stock up on these each week. If I need a quick dose of veggies, I just put a mix in a microwavable dish, cover, and steam in the microwave for a few minutes. Add several herbs and spices plus some tasty brown mustard and mix it all together….wham! Healthy eating in minutes for pennies on the dollar.

Example of a meal prepared for the work week lunch. I just add frozen okra that will cook when I reheat at work. Easy Peasy!

Frozen veggies, good; frozen meals, bad. I can’t stand seeing people open their Lean Cuisine or SmartOnes meal, tear a slit in the plastic covering, and set the timer to nuke for “X” amount of minutes. Then stir and cook a little more. Boo. If you really have no time, at least buy the microwavable bags of frozen vegetable mixes (beware of added salt and creamy sauces) and have some salsa to mix in once cooked. There are plenty of frozen mixed veggie medleys with beans for a healthy dose of protein.

Canned tuna or salmon in water is another easy add-in. Be creative and fast, people, it’s your health! Do you ever see people with their frozen meals and want to just tell them how easy it is to eat something better? It shouldn’t bother me, but this is my passion and for some reason I care. Sue me…….ok, don’t. Please, don’t.

Microwaving frozen vegetables seriously helps cut down the time I spend cooking meals for Kelley and me to bring for work lunch. I try to keep it varied to avoid meal monotony, but Kelley says she’d rather spend time with me than me taking longer in the kitchen. I still end up taking a long time though; I think I have a kitchen addiction. I could have no reason to be in there, but I’ll make sure to find something. Anyone else ever do this?

Quick and delicious tuna barley bowl with microwave steamed veggies. The Zevia was a refreshing drink to wash it all down.

Back to the slow-cooker. Today’s recipe is simple and very easy to change the ingredients to suit your preferences. You can make it vegan, vegetarian, or add meat if you choose. I actually added tilapia filets on top of everything in the cooker and then served them with a baked sweet potato and broccoli. This is another time saver tip; cooking food for 2 different meals in the same pot. It may not always be extravagant eating, but if it tastes good and is healthy, your body will thank you. And Kelley thanks me too…….unless I added too much cayenne. I didn’t think that’s possible!

I must cut today’s post short as I’m short on time. Balancing my job, exercise, meal prep, and quality time can be hard, but I feel it’s more than worth it when it comes to health. I make my food to be in control of my health, and am always up to help give advice to anyone who wants it. That’s the hard part, most people I see don’t want to hear they are doing the wrong thing. Ok, I’m stopping before I go on another rant.

Slow-Cooker Rosemary White Bean Stew

by RC Liley

Prep Time: 10 Minutes

Cook Time: 4 hours

Ingredients (Serves 3 to 4)

• 2 (15oz) cans drained and rinsed or 1 cup dry white beans; I used dried cannellini beans and soaked overnight; use whatever bean you have at home
• 1 26.4 oz box of Pomi Chopped tomatoes; 2 (15oz) cans of diced/chopped will work too
• 1 bag of frozen fiesta blend mix; usually has red peppers 3 types of beans, broccoli, and carrots, anything you have works fine, this is very customizable!
• 1/2 bag of frozen or fresh sugar snap peas
• 12oz bag of frozen chopped broccoli
• 10oz bag of frozen diced green peppers, onions, and celery mix
• 4 – 6 cloves fresh garlic; crushed and chopped
• 1 T each of cumin, chili powder, turmeric, dried basil, dried parsley, and paprika
• 1 T dried rosemary
• 1 t cayenne powder
• 2 cups low sodium chicken or vegetable stock; or fill that almost empty container of mustard or salad dressing with water and use instead
• 2 T balsamic vinegar

Instructions

Heat a pan on medium-high heat on the stove and sauté onion and pepper mix with garlic until fragrant

Add remaining ingredients to slow cooker (you may need more liquid, but it should be thick to be called “stew”) and cook on high for 4 hours.

Serve in bowl or store in a dish to heat and eat later.

Garnish with extra paprika, parsley, and crumbled goat cheese if desired

Serve with hearty, crusty bread and refreshing iced tea; it is summer after all!

Optional: Try blending everything for a creamy soup or healthy dip.

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Thanks for listening and enjoy this stew. Make a double batch for a quick meal later too!

Q: Do you find yourself trying hard not to lecture those unaware of what they are actually eating in some processed food?

Slow-Cooker Franks and Beans over Toasted Millet

Do you have healthy franks or hot dogs you want to grill but the rain won’t let up? No worries! Just add a healthy does of various beans and veggies; frozen makes it really easy. Then slow cook in spicy tomato sauce and serve over toasted millet for the healthiest version of Franks and Beans maybe….ever!

Millet seems to get lost in the shadow of quinoa’s limelight. Did you know, just like quinoa, millet is actually a seed and complete protein? It’s actually a common ingredient in bird seed mix. I bet that’s what makes some fly better than other, non-millet eating birds. Or not, but its fun to imagine!


I eat millet almost every day in its puffed form. The minute, puffy spheres add volume to crunchy cereals like Food For Life Ezekiel 4:9 or Grape Nuts. This helps me make the more expensive cereal last longer while still reaping the benefits of healthy whole grain seed.

Although quinoa is a favorite in our home, I decided to branch out and make something a little different. It’s good to change things up anyway. Thanks to slow-cookers and a few healthy packaged items, I created a fantastic meal with little work. My recipe uses minimally processed turkey franks and pasta sauce from Whole Foods. This sauce had the least ingredients and no oils added which is sadly hard to find.

That Yuengling was so good as a prop, I paid it back by drinking it all!
Wish we could get it here in Texas.

Healthy Millet Franks and Beans is Kelley tested and approved. I’m always trying to pass these tests; what’s up with that? Oh yeah, the whole husband and wife, happiness and health thing! Anyway, after letting me know how much she enjoyed lunch, she was delighted to hear we were having it again today. Having the same meal twice in the same week can be risky since Kelley may not like the meal the first time; fortunately this is not the case!

As with many of my recipes, this one is easily adaptable to your own needs and preferences. Use other veggies, fresh or frozen, choose just one bean, swap meat for veggie franks, or use fresh-made chicken sausage. The possibilities are endless. Even when the rain goes away, and you can use the grill again, remember that the rain will come back another day. Wow, I just got goose bumps from my extremely corny use of a Mother Goose nursery rhyme!

Q: Do you still use your slow cooker in the summer months or is strictly grill season for you?


We got rid of our grill when we moved last December, so I don’t have a choice unless I use a grill pan on the stove. I hope to get a grill soon, though. Those infrared ones seem to be the most popular right now.

Slow-Cooker Turkey Franks and Beans over Toasted Millet

by RC Liley

Prep Time: 15

Cook Time: 4 Hours

Ingredients (Serves 4 - 6)

For the Millet

• 1 cup millet, uncooked
• 1 cup low sodium chicken or vegetable broth
• 1 cup homemade or store-bought tomato soup; I used Pacific Naturals Organic Low-Sodium Tomato Soup, but you can use your favorite or just add another cup of broth
• 4 cloves garlic, crushed and minced
• 10oz bag of frozen, chopped onions; you can use half of a fresh yellow or white onion too

For the Franks and Beans

• 4 healthy hot dogs/franks cut into 1/2 in circles; I used Applegate Farms Turkey Franks, but choose your favorite meat or veggie frank
• 25oz jar of pasta sauce; I chose the Whole Foods brand that had no added oils and only a mix of tomatoes with other veggies, herbs, and spices
• 10oz bag of frozen chopped onions, green peppers, and celery
• 12oz bag of frozen mixed bean and veggie blend; I used the Fiesta Blend from Kroger which has broccoli, carrots, bell peppers, and kidney, garbanzo, and navy beans
• 12oz bag of frozen chopped broccoli
• 1 red bell pepper, sliced and chopped
• 1/2 of a 12oz bag of frozen sliced carrots
• 1/4 of a 10oz bag of frozen shelled edamame
• 1/2 t cayenne powder
• 1 ½ T cumin
• 2 T parsley and oregano
• 1/2 T garlic powder

Instructions

For the Franks and Beans

Add all ingredients to your slow-cooker and mix well.

Cover and cook on low for 4 hours.

Prepare Millet while waiting on the slow-cooker

Heat a non-stick sauce pan over medium heat

Add millet to dry pan and continuously stir to evenly toast; you’ll know it’s toasting when you hear the millet cracking and popping

Add garlic and onions and let cook for 30 – 45 seconds

Pour all liquids in pot and bring to a boil

Stir, cover, and reduce heat to simmer for 25 minutes

Turn off heat and let sit for 5 minutes

Transfer cooked millet to individual serving bowls and generously top with the franks and beans mix

Add fresh ground pepper and parsley to garnish if you like and dig in

Enjoy with a chilled lager at home or unsweetened iced tea at work

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Is Microwave Cooking Safe?

Do you try to avoid using the microwave for fear of radiation or some other cancerous cause?  With terms like "nuke" used to describe cooking with a microwave, who could blame you?  I say, "yes", microwave your food or drink without fearing your sudden demise!

Thanks to microwaves, I can have a healthy breakfast like this!

I cook meals on the weekend for Kelley and me to take to work for lunch during the week.  Like yeast needs sugar, I depend on my energy emitting cube to cook numerous fresh and frozen veggies daily. A family member recently told me they don't have a microwave in their home because of the dangers of radiation and other potential horrors it may bring. After asking for more details, he asked the person who first warned him of the dangers.

I love popcorn too much to not use a microwave.
I know I could cook on the stove, but I don't want to add any oil!

My cousin wasn't able to get a response at the time, but told me he read about the potential problems on a website.  Fearful I may have to give my microwave up and *suspenseful gasp* use the stove or oven, I decided to do my own searching.  Turns out there is plenty of info arguing both sides, like most things, but I was comforted by what I found.

The FDA has an informative page that helps answer most microwave matters. Here are the paragraphs I found most helpful from the site:

What is Microwave Radiation?
Microwaves are a form of "electromagnetic" radiation; that is, they are waves of electrical and magnetic energy moving together through space. Electromagnetic radiation ranges from the energetic x-rays to the less energetic radio frequency waves used in broadcasting. Microwaves fall into the radio frequency band of electromagnetic radiation. Microwaves should not be confused with x-rays, which are more powerful.
Microwaves have three characteristics that allow them to be used in cooking: they are reflected by metal; they pass through glass, paper, plastic, and similar materials; and they are absorbed by foods.

Cooking with Microwaves
Microwaves are produced inside the oven by an electron tube called a magnetron. The microwaves are reflected within the metal interior of the oven where they are absorbed by food. Microwaves cause water molecules in food to vibrate, producing heat that cooks the food. That's why foods high in water content, like fresh vegetables, can be cooked more quickly than other foods. The microwave energy is changed to heat as it is absorbed by food, and does not make food “radioactive” or "contaminated."
Although heat is produced directly in the food, microwave ovens do not cook food from the "inside out." When thick foods are cooked, the outer layers are heated and cooked primarily by microwaves while the inside is cooked mainly by the conduction of heat from the hot outer layers.
Microwave cooking can be more energy efficient than conventional cooking because foods cook faster and the energy heats only the food, not the whole oven compartment. Microwave cooking does not reduce the nutritional value of foods any more than conventional cooking. In fact, foods cooked in a microwave oven may keep more of their vitamins and minerals, because microwave ovens can cook more quickly and without adding water.


Check out the link to learn more on the microwave process.  Microwaving can pose a threat if you stand near the door while cooking as small amounts of radiation can emit through the glass. So don't put your face really close to see your food and you'll be ok. Also, a faulty device may leak more than normal amounts of radiationg or operate with the door open; make sure yours is in operating condition.

A world without microwave steamed beets and brussels
is a bad world to me!

Click here for another website that offers a helpful explanation on the cooking process. And of course there's a Wikipedia page devoted to the subject that's worth reading too.

Phew! I feel good about my continued use of microwaves and don't plan on stopping.  We are exposed to many waves of energy travelling through the atmosphere and in our wireless devices each day; maybe we should fear those instead!

Without a microwave, I wouldn't be able to make quick and healthy
treats like this Microwave Chocolate Layer Cake!

Or maybe not.  I will wear sunscreen (not often enough though), but you won't find me with a foil suit to reflect dangerous waves of energy ever any time soon.

I think the char resulting from foods on the grill, oven, or stove, could pose more dangers than microwaving.  What do you think?  Have you discontinued using a microwave or at least thought about it?

To my cousin; is this convincing enough to feel safe using a microwave or is it still a no-go for you?  I can't say anything with 100% certainty and respect either side.