NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

January 21, 1999

Prairie Fare: Why I Like Microwaves—Now

A few columns ago, I did some fussing about kitchen gadgetry, bread machines in particular. But I also fessed up to owning a microwave, a 1997 acquisition.

It's funny how the times change people. When I was in college during the mid-1970s, microwaves were coming into vogue, and I was an early adapter. Our dorm had a microwave in the common area near the vending machines, and I recall spending many a night waiting for my Spam and cheese bun sandwiches to be electromagnetically transformed into steaming, oozing, oddly chewy bundles.

Yes, the texture of microwaved food is a drawback, but I was also unimpressed by the bland color of most zapped foods back then. Still am. But I've become more liberal (broad minded) as my years have increased. And maybe I've gotten a bit smarter (cheaper) too. I've discovered that microwaves work pretty well for reheating leftovers, although there's still that texture thing going on. Even so, I'd rather eat springy reheated pasta than see all those noodles figuratively go down the drain by way of our garbage can. (I doubt if I'll ever learn the lesson of portion control.)

As far as cooking with a microwave goes, I say bring on the Russets. Being no connoisseur of these starchy vegetables, I can't tell much difference between a spud that's been zapped and a foil-covered one that's been baked in a conventional oven. Of course, if you oil the skins of your spuds and then bake these glistening tubers in the traditional manner, all seasoned up with salt, pepper and paprika like my mom did when I was a kid...well, that's another story.

But as far as unadorned spuds go, it's a toss-up between zapping and baking—until you factor in the time it takes. And that's why I'm now a microwave convert. It's funny how time, actually the lack thereof, changes people too.

The following recipe comes from a newsletter called "The Soy Connection." From start to finish, you can be enjoying these zippy zapped spuds in about 45 minutes.

Baked Potatoes with Spicy Tofu Topping
Yield: 4 servings

Ingredients:
16 ounces firm or soft tofu
1 tablespoon soy oil
4 ounces lean ground pork
2 teaspoons fresh gingerroot, minced
3 tablespoons soy sauce
1 teaspoon crushed red pepper flakes
1 teaspoon sugar
¼ cup green onions, minced
4 8-ounce baked Russet potatoes

Procedure:
Drain tofu, wrap it in clean paper toweling or cloth towels, press with a plate or other heavy object for a half hour, and then dice it. Heat oil in wok or nonstick skillet, and sauté pork and ginger. Add soy sauce, pepper flakes and sugar. Stir-fry until meat is crumbly. Add tofu and green onions and stir-fry 1 to 2 minutes more or until mixture is thoroughly heated. Divide mixture evenly into four portions and top the split baked potatoes.

What's Your Take on This, Julie?

Our family's first microwave oven, obtained in the 1970s, took up most of one countertop and was definitely seen as a luxury item. It promised home-cooked meals in minutes, with the possible exception of the Thanksgiving turkey. The makers of conventional stoves were probably a little skittish about this technology.

Microwave ovens are now found in most homes, having come down in price and size, but so are conventional stoves. Microwave cookbooks remain underutilized. Despite added browning features, microwave ovens are primarily used for reheating ("nuking") foods.

When time is short, foods like potatoes lend themselves to exploring a little microwave cookery. A serving of these tasty taters contains about 360 calories and 13 grams of fat, along with about 18 percent of the daily recommendation for iron and 46 percent of the recommendation for vitamin C.

The topping for these spuds features tofu, a soy-based curd that's available in firm, soft and silken forms. Firm tofu is best in stir-fry dishes, in soups or on the grill. Soft tofu is often used in soups. Silken tofu works well in pureed or blended dishes and is a creamy, custard-like product.

Store tofu in the refrigerator. After opening the package, rinse the leftover tofu and cover with fresh water. Change the water daily and use the tofu within a week or freeze for up to five months.

Soybeans are part of the meat, poultry, fish, dry beans, eggs and nuts group of the Food Guide Pyramid. A half cup of cooked soybeans equals 1 ounce of meat. Soy-based foods include soy milk, soy flour, soy nuts, soybean oil and texturized vegetable protein used as meat extenders.

Soybeans are the subject of much scientific research, and the positive findings are growing by the day. Not only are soybeans an excellent source of protein and calcium, they may actually reduce our risk of heart disease and cancer. In fact 25 to 50 grams (about 1 to 2 ounces) of soy protein per day may lower blood cholesterol. Products containing soy will soon carry a health claim.

The calcium content of soy may be one way to reduce your risk of osteoporosis, the thinning and weakening of bones especially common in elderly women. A recent study found that 40 grams (about 1.5 ounces) of soy protein a day increased bone density in postmenopausal women.

So try some genuine "health food" cooked fast. Zap a spud and add some tofu.

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Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

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