Myths and Legends

Common believes about microwave cooking – all FALSE

  1. Microwave cooking isn’t safe.”                                                             FALSE.  Microwaves emit low frequency radiation, often called non-ionizing radiation, such as radio or infrared waves. The World Health Organization endorse its safety.                                                            Source:
  2.  “Food cooks from the inside out.”
    Your microwave
    Your microwave

     FALSE: Emitted microwaves interact with the polar molecules in food, mostly water and fat, which begin to vibrate and generate heat, getting all the food properly cooked. Waves penetrate approximately 2cm deep into the food.                                           Sources:        ,

  3. Microwave cooking causes loss of vitamins.”                                     FALSE: Microwaves do not have have the ability to change the molecular structure of food. Moreover, microwave cooking retains better the essential vitamins and minerals, especially the water-soluble vitamins (which are dissolved in water, such as vitamin C), as it is not necessary to soak the food in water to cook and it requires shorter cooking times. Sources:                                                                                                    Leskova et al. Vitamin losses: retention during heat treatment…  P.CVastells. Cocinar con microondas: una opcion cad vez mas habitaul para las nuevas generacions.
  4. It is dangerous to be in front of a microwave oven when it’s running.” FALSE: Waves cannot pass through the meal walls of the microwave oven. The door has a metal mesh with holes between 1 – 1.5 mm in diameter, while the wavelength of the microwave is 12 cm, so it is impossible for the waves to get through the microwave and it is completely safe for health. Source: http://Angel.

Mixed Vegetables (1/2 person steam case)


  • 2 Baby carrots
  •  1/ 2 Cup string beans

    Steam Case serves 1 to 2 people
    Steam Case serves 1 to 2 people
  • 3 Cauliflower florets
  • 1/2 Diced potato
  • 3 Asparagus

Place 1/3 C water beneath the tray (or in the steamer if you have no tray). Put all ingredients in steamer. Close lids and cook in microwave for 4 minutes (800 watt microwave.. see below)  Serves 1 to 2

NOTES:                                                                                                     Cooking vegetables in water leaches vitamins. Placing the water beneath the tray steams the vegetables making them more nutritious.

Most microwaves today are 1100 to 1200 watts. To powerdown your microwave you must first know the wattage (See the inside wall – or edge of microwave when you open the door).

Enter cooking time (in this case 4.00 minutes). Press “Power Level” and enter a number 1 – 10 (10 is full power).  Example: If you have a 1000 watt microwave, press 8 for 800 watts.


Microwave Cooking and Nutrition

The most nutritious cooking methods

The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible. Microwaving meets those criteria. Using the microwave with a small amount of water essentially steams food from the inside out. That keeps more vitamins and minerals than most any other cooking method.

from Harvard Health Publications; Harvard Medical School. Jan 2, 2015