microwave granola
most store-bought granolas are often full of FAT. and SUGAR. so you want to make your own? but don’t have an oven? well this granola recipe only requires a microwave!
ingredients:
-1/3 cup sliced almonds
-1/3 cup chopped nuts (e.g. pecans)
-2 cups old fashioned oats
-1/3 cup wheat germ
-1/4 cup brown sugar or stevia (feel free to use less)
-1/4 cup honey
-1/3 cup mix-ins (e.g. no sugar added dried fruits, coconut flakes, etc.)
directions:
**best if using a glass baking dish
1. microwave nuts on high for about 2 minutes to lightly toast them
2. add oats, wheat germ and brown sugar and mix well
3. stir in honey (make sure you mix well so everything is coated!!!)
4. microwave on high for about 3 minutes
5. stir well
6. microwave for another minute or two
7. cool slightly and stir in mix-ins
8. enjoy a handful, then store the rest :)
no-oven soft coconut macaroons
i love everything coconut. coconut milk, shredded coconut, coconut ice cream, you get the picture. but since i don’t have an oven, i thought that i should try making macaroons in the microwave.
ingredients:
-1 cup unsweetened shredded coconut (reduced-fat is ok too)
-1 T flour (such as whole wheat pastry or coconut flour)
-1/2 cup plus 2 tbsp lite coconut milk (almond milk might work but it might yield a different flavor)
-3 tbsp maple syrup
-1 packet stevia*
-1/2 tsp vanilla extract
*if you don’t have stevia, use 4 tbsp maple syrup
directions:
1. combine all ingredients in a microwavable dish and microwave for about 2 minutes.
2. roll or make them into balls and place on a microwavable plate
3. microwave for a few more minutes (watch the microwave)
4. take it out, let it cool, and eat
these are super soft coconut macaroons. i mean do you expect more from a microwave?
microwave “baked” apple
“fall is coming, fall is coming~” ** doing the happy dance around the room
ingredients:
-1 apple
-2 tsp maple syrup / honey
-cinnamon
-mix ins such as raising, pecans, walnuts, and etc. (optional)
directions:
1. wash an apple and remove 3/4 of the core (leave a little bit at the bottom so your apple doesn’t have a hole)
2. place the apple into a deep microwave-safe bowl
3. sprinkle the inside with a little cinnamon and fill the apple with your mix ins
4. drizzle maple syrup / honey over your mix ins and top with more cinnamon if you want
5. microwave (uncovered) on high for about 3~5 minutes or until apple is tender
6. cool a little bit before eating or be prepared to burn your mouth!
microwave shrimp recipe for one
a lot of people don’t like seafood but i LOVE seafood! so here’s a great recipe for those of you who want shrimp but don’t have a lot of time :)
ingredients:
-24 large frozen shrimp - peeled and ready of course
-1/2 C chopped spinach leaves
-flavors! no salt garlic seasoning, a dash of hot sauce, 1 tsp olive oil, paprika, etc. be creative!
directions:
1. put everything in a bowl
2. mix well!
3. microwave 1 minute
4. take it out and stir
5. microwave again until hot (about 2 minutes)
6. enjoy!
my favorite way to enjoy this recipe: top with tomato sauce and serve with 100% whole grain toast!
not-mcmuffins
mcmuffins are out. not-mcmuffins are in.
ingredients:
-100% whole grain english muffins
-1 egg
-low fat cheese (optional)
-condiments / toppings you want (e.g. salsa, hummus, mustard, no-sugar added ketchup, etc.)
directions:
1. toast your english muffins. don’t have one like me? just warm them up for about 10~15 seconds in the microwave.
2. crack your egg into a microwavable bowl. stab the yolk with a fork but don’t scramble.
3. microwave your egg for about 30~45 seconds, or until they’re done.
4. if you want cheese, put cheese on one side of your english muffin and microwave that until the cheese is melted.
5. assemble your not-mcmuffins. take your cheesy (or not) bread, then top with egg, then top with your favorite toppings / condiments, and close with your other piece of bread!
want a little sweet-savory combo? add a little bit of sugarfree syup!
take that mcmuffins! take those unhealthy calories and scary looking ingredient lists and go somewhere else!
pizza toast (can be vegan)
pizza toast was and still is one of my favorite foods. when i was little, my mom used to make it for me all the time. of course, it wasn’t exactly the healthiest. you know, with mayo, ham, cheese, and all that stuff. but seriously, you don’t need all of that to enjoy pizza toast!
ingredients:
-100% whole grain bread
-tomato sauce (no sugar added, low sodium)
-fresh cut veggies
-a light sprinkle of low fat cheese or vegan cheese
directions:
1. toast your bread. i like my toasts crunchy and if you don’t toast your bread….then….it just doesn’t taste good. ok?
2. when it’s done toasting, let it cool for a little bit, about a minute (so it doesn’t get soggy).
3. spread tomato sauce and make sure you get EVERY BIT of your toast covered! not just the middle. yeah that’s right. i’m one of those people.
4. lay your cut veggies on top, then sprinkle with cheese.
5. put it under the broiler until cheese is melted! don’t have a broiler? microwave is fine too!
my favorite combination is with garlicky tomato sauce with green bell peppers, mushrooms, olives, and GOAT CHEESE!
make 1 for a snack, 2 for a meal! do you feel like a kid again yet? ;)
no-carb brownie
this brownie is full of protein and [technically] have no carbs. it’s not the ooey-gooey brownie that you’re used to but it’s chocolatey and good for you!
ingredients:
-1 scoop of protein powder
-2 tbsp egg whites (1 egg white)
-a little bit of water
-stevia to taste
-2 tsp unsweetened cocoa powder
**if you’re using chocolate protein powder, feel free to omit cocoa powder
directions:
1. combine ingredients, adding just enough water to make the “batter” moist.
2. microwave on high for one minute.
3. enjoy while still warm!
microwave tortilla pizza (can be vegan)
sure, it’s not cheesy, doughy, and greasy but think about the calories you’re saving while still enjoying pizza!
ingredients:
-1 whole grain tortilla
-3~4 tbsp of jarred tomato sauce (make sure to read the ingredients! most have sugar in them)
-1/4 cup low fat cheese or vegan cheese
-1/4 cup of black beans (for protein!)
-your favorite toppings
directions:
1. microwave a tortilla on a plate for 20 seconds.
2. spread enough tomato sauce to cover the tortilla.
3. spread beans and sprinkle on the cheese.
4. top the pizza with your favorite toppings.
5. microwave until the cheese is melted.
6. cut and enjoy!
creamy fruit crisp
comforting dessert in a cup that’s ready in about 3 minutes. does it get any better than that?
ingredients:
-2 tbsp fat-free cream cheese
-1/8 tsp vanilla extract
-2/3 cup diced fresh fruit (e.g. peaches, berries, apples)
-stevia to taste
-100% whole grain, low sugar cereals or granola (how much you want)
-plain nonfat yogurt (optional)
-dash of cinnamon (optional)
directions:
1. mix cream cheese, stevia, and vanilla extract in a microwavable mug.
2. spread evenly on bottom of the mug, then top with fruit.
3. Sprinkle some cinnamon over the top of your fruit.
4. microwave for about 2 minutes or until the fruit is warm and soft.
5. top with cereal / granola, and plain nonfat yogurt, and enjoy!
microwave “baked” oatmeal
no oven? no time to bake? why not use a microwave to make “baked” oatmeal?
ingredients:
-1/3 cup quick oats
-1/4 cup egg whites
-1/4 cup mashed banana / pumpkin / whatever-you-want
-1/2 tsp baking powder
directions:
1. combine everything in a microwavable bowl.
2. mix well.
3. microwave for about 2~3 minutes.
4. allow it to cool before digging in!… or if you’re like me, dig in as soon as it comes out of the microwave and burn your tongue… :(
healthy nutella? nutty chocolate sauce (vegan)
drizzled over pancakes, waffles, oatmeal, or even toast? the best!
ingredients:
-1 tbsp all natural nut butter
-1 tbsp almond milk (more or less depending on your desired consistency)
-1~2 tsp of unsweetened cocoa powder
directions:
1. mix nut buter and almond butter in a small microwavable bowl.
2. microwave for 20~30 seconds.
3. take out, then stir with a fork.
4. put in cocoa powder, stir, and microwave for another 10 seconds.
5. drizzle away!
nut butter sauce
one of the best. ideas ever.
packed with healthy fats + protein + yumminess!
ingredients:
-2 tbsp of your favorite nut butter
-2 tbsp of almond milk
-sweetener (optional)
directions:
1. put nut butter, almond milk, and sweetener in a tiny microwavable bowl.
2. microwave for about 20 seconds.
3. take it out and mix with a fork.
4. microwave for another 10 seconds.
drizzle it on waffles. pancakes. on banana “ice cream”. on top of oatmeal. on toast. this is good on… um… well basically everything! well.. probably not on something like tuna.. but you know what i mean!
cauliflower “rice”
i used to eat this before but i don’t anymore. if i want rice, i eat brown rice. however, if you’re looking to cut calories or carbs but want rice, i think this is a great substitute. however, cauliflower has a distinct taste so it won’t exactly taste like rice. you’ve been warned!
ingredients:
-white cauliflower
-food processor
directions:
1. prepare the cauliflower (wash, remove outer leaves, etc.).
2. using your food processor, shred the cauliflower (use shredder option but if you don’t have one, just pulse until it’s the size of a rice grain). * if you shred it too much, you’ll get mush!
3. put it in a microwavable bowl, add a tiny bit of water, cover with a saran wrap, and place in the microwave and heat for about 2 minutes or until hot and soft.
4. eat away!
some ways to eat:
1. put “rice” in a bowl, and top with avocado, raw salmon, a little bit of soy sauce, and some strips of nori for a sushi bowl!
2. sauté a minced garlic in a teeny bit of oil, then put “rice” in the pan, chopped veggies, and then an egg. instant “fried” rice!
crustless vegetable “quiche”
you might as well call it a vegetable egg patty. but quiche sounds better. so i’ll go with that
ingredients:
-1 egg
-1 tbsp of water / milk
-chopped vegetables
directions:
1. chop veggies into bite size. bell peppers, mushrooms, onions, etc.
2. whisk egg and and water in a shallow bowl.
3. add chopped veggies into the bowl.
4. microwave for about 1 minute and 30 seconds ~ 2 minutes.
5. enjoy on top of a salad, on top of toast, between breads as a sandwich, and more!
chocolate mug-cake
honestly one of the easiest way to satisfy your chocolate tooth! you’ll have a chocolate cake in a matter of minutes.
ingredients:
-4 tbsp whole wheat flour
-2~3 tsp stevia / sweetener
-1/2 tsp baking powder
-3 tbsp unsweetened cocoa powder
-3~4 tbsp almond milk (or skim)
-1 tsp vanilla extract
directions:
1. mix all dry ingredients in a big mug.
2. stir in milk and the vanilla extract.
3. mix very well.
4. microwave for about 60~90 seconds (time may vary depending on the microwave).
5. savor every heavenly bite!
