Healthy snacks can be simple to prepare and provide several different nutrients if you have a microwave oven for speedy heating times. Microwaves allow you heat foods quickly so you are able to expand your snack options and consume healthy foods as well. Take advantage of what your microwave has to offer and you may discover a variety of new snack foods that are actually nutritious.
Cheese and Bean Quesadillas
A quesadilla can include several healthy ingredients, including cheese for calcium, beans for protein and whole wheat tortillas for fiber. Spread a whole wheat tortilla on a microwave-safe plate. Sprinkle on some low-fat cheese, such as cheddar or Monterrey jack. Add 2 or 3 tablespoons of low-sodium black beans. Heat in the microwave until hot and the cheese is melted, between 30 seconds and 1 minute. You can also add chopped tomatoes and onions, which will add vitamin C.
Baked Sweet Potato
A microwave cuts the baking time for a potato to just 4 to 6 minutes. Sweet potatoes contain fiber and a large dose of beta-carotene. Scrub a medium-sized sweet potato and prick with a sharp knife or a fork. Bake at high heat for 4 minutes. Continue cooking 1 minute at a time until soft throughout. Place on a small plate and cut in half. Top with your favorite healthy ingredients. You can try low-fat plain yogurt with honey or cinnamon, which is loaded with calcium. Yogurt with dill and minced garlic is an alternative calcium-packed topping.
Flavored Popcorn
The microwave makes fluffy air-popped popcorn, which supplies fiber. You can customize the flavor of your popcorn by adding different herbs and spices. Place 1/4 cup of popcorn kernels in a microwave popcorn popper and cook on high until most of the kernels have popped. Sprinkle with garlic powder and cayenne pepper for a spicy snack. Apple pie spice and cinnamon will create a sweeter snack. Rosemary and onion powder makes a savory combination.
"Baked" Apples
Fruit makes a satisfying and nutritious snack that contains fiber and vitamin C. Your microwave can bake a halved apple with spices for a sweet snack. Cut a red or green apple in half and remove the core and seeds. Spread one-half teaspoon of butter on top of the apple slices and top with cinnamon, nutmeg and cloves. Bake in a microwaveable safe bowl for 3 minutes. Continue cooking for 1 minute at a time until the apple is steaming and soft throughout.
References
- "Knack Healthy Snacks for Kids: Recipes for Nutritious Bites at Home Or On the Go"; Amy Wilensky; 2010
- "Cooking Healthy with a Microwave"; JoAnna M. Lund and Barbara Alpert; 2005
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