Catherine Ko, MS, RD, CDE Previous: The problem with processed food
Ways to eat wholesome food with just a microwave
There are some basic rule-of-thumb ways to prepare wholesome (ie. minimally processed) food without ever turning on your stove. For simplicity, I’m defining “wholesome food” as no more than 5 ingredients. This is the true meaning of “minimally processed”.
- Follow My Plate.
As elementary as this picture looks, there is actually a ton of research and wisdom that is built into this message. Every single meal you consume should include ¼ carb, ¼ protein and ½ vegetables.
- Starchy vegetables are your Carb/Grain.
Rice and pasta require cooking. Breads are not considered, by some, to be wholesome enough. Replace those grains with yams, corns or beans, as your carb selection. Yams (sweet potatoes) are loaded with vitamins, minerals and antioxidants. Corns and beans provide you with more nutrients than you could get from rice. But hey! If you have a grandma or aunt that makes homemade tortillas, take them and CALL ME!
- Microwaveable wholesome protein choices actually exist.
This is where most people tend to falter. It’s so easy to reach for that highly processed lunch meat or the pre-made frozen entree meal. Believe it or not, there are actually many wholesome protein choices that are microwaveable. Cheese, eggs, beans and tofu all fall within this category and are highly recommended. In just a few minutes, you can drastically improve your eating options without the mess of cooking.
- Don’t forget your veggie!
The easiest solution to your vegetable dilemma is to go for pre-packaged salads. This is a no brainer. There are also a plethora of vegetables from numerous different brands that can be microwaved straight from the can. Edamame beans, broccoli, carrots, beans and some (not all) leafy greens are all fair game for your microwave.
