Sitting in the corner of kitchens across the country is the nation’s most underappreciated appliance – the microwave! While most people might just use them for reheating or defrosting food, did you know that they can be used to cook complete healthy, balanced meals? 
 
Microwaves create electromagnetic waves, which heat up food as they pass through it. The spinning plate helps to make sure that the waves can pass through the food evenly. 
 
If you are in a hurry, the microwave is the perfect way to create a complete, nutritious and balanced meal, as they can heat food in half the time that it takes on the hob or in the oven. Using the microwave can also be more cost-effective and sustainable, too, as a shorter cooking time means less energy is used.

An egg-cellent start to the day

Breakfast really is the most important meal of the day. Team GB and ParalympicsGB athletes understand the importance of a balanced breakfast. They will usually include lots of protein and wholemeal carbohydrates, for slow-release energy, and fibre, whic helps them to feel fuller for longer. This is also the best way to set you up for success in the school day. 
 
Eggs contain protein, good fats, a range of vitamins and minerals, and are highly digestible making them the perfect food to start the day with. You might not think that you have time to make anything more complicated than toast before school. But, thanks to the microwave, if you have time for toast, you have time to make eggs, too! 
 
Poached eggs take just 60 seconds to cook in the microwave. Carefully crack your eggs into a bowl of hot water from the kettle. Pierce the yolk with a sharp knife – this makes sure it doesn’t explode (the yolk heats up and expands quicker than the egg white!). Microwave for 60 seconds!

Delicious Orie’s speedy mug omelette

Protein helps our muscles grow stronger and repair after exercise. Team GB athletes, like boxer Delicious Orie, have to make sure that they include lots of protein in every meal to perform at their best during training and competitions. But, during a busy day, Delicious doesn’t always have time to cook a full meal.  
 
Eggs are the perfect food to help Delicious add vital protein to his diet. They can be eaten on their own as a snack or be used as the basis of a balanced meal, which can be prepared in minutes. 
 
For a hot, healthy lunch, Delicious likes to make use of the microwave to whip up this simple, speedy mug omelette.

Recipe – serves 1

1 teaspoon salted butter 
1 teaspoon chopped onion 
2 eggs 
1 tablespoon red pepper, finely diced 
1 tablespoon spring onions, finely chopped 
1 tablespoon cheddar, grated 
1 tablespoon parsley, finely chopped

Equipment

1 sharp knife and cutting board 
1 large mug 
1 small bowl

Safety tip

Take care around sharp knives and only use them with an adult’s supervision! Watch the Master Skills video to learn how to cut food safely.

1. Place the butter and chopped onion into a microwavable mug. Cook for 30 seconds then remove from the microwave and give it a good stir. The mug might get a bit hot – use a tea towel or oven glove to protect your hand!
2. Once your mug has cooled down slightly, swish the onion and butter around the mug to coat the sides. In a separate bowl beat the eggs with a fork, then add the chopped red pepper, spring onion, grated cheese, chopped parsley and a pinch of salt and pepper. 
3. Pour the omelette mixture into the mug and place it back into the microwave, cook for 20 seconds. The omelette will puff up as it cooks, so make sure your mug is big enough for it to grow.
4. Open the microwave and stir the egg, cooking for another 20 seconds and stir again. Cook for a final 20 seconds until the egg mixture starts to set.

Top tip

Microwaves have different wattages so you may need to adjust the cooking timings, depending on your appliance. If the egg doesn’t look quite cooked, microwave it again for 10 seconds at a time.

A healthy twist

The full English is a breakfast staple. This micro recipe takes inspiration from the classic flavours but with a healthy twist that makes it a quicker and more balanced meal that can be enjoyed more regularly! 
 
Swapping sausages and bacon for ham and mozzarella speeds up your cooking time, while reducing the dish's levels of salt and saturated fat. Cooking in the microwave also uses less oil, as you don’t need to add it to the pan to stop the food from sticking. 
 
Some nutrients, such as vitamin C, breakdown when they are cooked, making the food less nutritious. Cooking vegetables like tomatoes in the microwave can help to preserve these vital nutrients, as the food is cooked for a shorter amount of time, too.

Micro full English

Recipe – serves 1

2 slices ham 
1 tablespoon cheddar or mozzarella, grated 
2 eggs 
3 cherry tomatoes, cut in half 
2 teaspoons pesto 
½ tin of baked beans

Equipment

1 sharp knife and cutting board 
2 small bowls or ramekins

1. Layer the slices of ham into a small bowl or ramekin, and then sprinkle with the cheese.
2. Crack the eggs into the ramekin. If you are worried about getting shell in the mixture, crack each egg into a separate bowl first. TOP TIP: The easiest way to remove any small shell fragments is to scoop them out with another piece of eggshell.
3. Add the cherry tomato halves and pesto on top of the eggs and then season with salt and pepper. Place half a tin of baked beans into another bowl or ramekin.
4. Place the egg bowl into the microwave and cover with a plate. Cook on high for 1 minute and 30 seconds, or until the egg whites are set. If the egg doesn’t look quite cooked, microwave it again for 10 seconds at a time.
5. When the eggs are cooked, carefully remove the bowl from the microwave and leave it to stand while you microwave the baked beans, for 1 minute and 30 seconds. Serve with a slice of toast.

Top tip

Don’t skip the beans! Baked beans are a super nutritious – high in fibre, high in protein and low in fat, as well as being to 1 of your 5 a day!

Learning activities

Use this article to start a conversation with young people about the importance of a balanced breakfast to set them up for the day. Take Team GB athlete Delicious Orie as an example. He needs to fuel his body correctly to perform at his best.  
 
What elements should his balanced breakfast contain? What barriers might prevent him from being able to have a balanced breakfast (time, cost, skills etc.)? How could building his microwave cooking skills, or other ideas, help to remove some of these barriers?