Microwaving is a safe method that better preserves food nutrients (such as in this 10-minute express meal) due to the fast cooking time and minimal amount of water used.

noli's read

This statement is solidly supported by nutritional science. According to a synthesis by Harvard Health Publishing (expert opinion), the microwave excels at preserving water-soluble vitamins, such as vitamin C, because the time of exposure to heat is very short and the absence of boiling prevents nutrients from leaching into the water. Furthermore, a report from the Australian research organization CSIRO (literature review) confirms that this method maintains a nutritional quality at least equivalent, and sometimes superior for certain minerals, to traditional cooking methods. Nutrient losses are in fact primarily dictated by excess liquid and prolonged cooking times, both of which are minimized here. The only minor caveat: the retention of specific compounds, such as certain antioxidants or certain fat-soluble vitamins, can vary slightly depending on the type of vegetable and the power level used. The common misconception that the microwave destroys the quality of our meals is therefore scientifically unfounded.

the sources

1. 1Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA 2009
2. 2Rickman JC, Barrett DM, Bruhn CM 2007