Microwaving uses electromagnetic radiation rather than heat to cook vegetables.


Microwaving creates a magnetic field that forces water molecules to rub against each other to generate heat. This method is ideal for cooking food with a high water content, like vegetables. Microwaving retains the flavour and nutrients of the vegetable, and preserves heat-sensitive vitamins.

Cut vegetables into even chunks, place in a microwave safe bowl with two tablespoons of water and cover. Microwave for 3 minutes on high. Older or harder vegetables might need more water to cook them properly.


Veggy tip

Plenty of vegetables contain iron but it’s often in a form that is hard for our bodies to digest. Try adding a squeeze of citrus—the chemical reaction makes iron easier to absorb.