Cool B.E.A.N.S. Microwave Cookbook

We cooked this recipe on-campus for students on November 7, 2018 at UC 2nd Floor.

Featured Recipe: Yummy Sweet Potato

Preparation and Cook Time: Approx. 5 minutes
Recipe tested by: Health Promotion Services and Camreon Lyons (student volunteer)

Ingredients and Materials:

  • Sweet Potato
  • Microwave (700 watt)
  • Microwave-safe container and covers, or paper towel
  • Fork
  • Knife (optional)

Directions:

  • Wash sweet potato thoroughly, especially if you are leaving skin on.
  • Poke holes in the sweet potato or safely cut sweet potato evenly in 1-2 inch pieces.
  • Depending on the strength (i.e. voltage) of your microwave, we suggest microwaving in 2 minute increments to test for doneness.
  • Once soft, decrease time to 30 seconds until desired preference is reached.
  • Don't forget to monitor the microwave.
  • For desired preference, season with salt and pepper, or sugar and honey, or eat plain and simple.

Resources:

More Recipes

Below you will find a list of past recipes that have been tested by our staff and our Health Outreach Team of student volunteers. All recipes are based on a 700-watt microwave. If you have questions or comments, please contact our Nutrition Educator at jlee112@usfca.edu.

Pasta Marinara

Preparation and Cook Time: Approx. 10 minutes
Recipe tested in Fall 2017 by: Health Promotion Services and Tiffany Madjus (student volunteer), Alexa Vasquez (student volunteer), Toni Sokol (student volunteer), Frances Morana (student volunteer)

Ingredients and Materials:

  • Can of diced tomatoes
  • Dried Pasta
  • Salt and Pepper
  • Water
  • Cheese and other spices (optional)
  • Microwave (700 watts)
  • Microwave-safe container and covers
  • Utensils and Can Opener

Pasta Directions:

  • Boil water for 2-3 minutes or until steaming in microwave-safe container
  • Put dried pasta in hot water, add a bit of salt (by preference and taste)
  • Cover container and cook for 1-2 minute increments to test for doneness (check if pasta is cooked all the way through)
  • Add water when level is low and re-cook.

Sauce Directions:

  • Open can of diced tomatoes
  • Mix tomatoes with desired herbs and seasoning, if any, such as oregano, rosemary, black pepper, or thyme
  • Cover the container and microwave for 1 minute increments.
  • Take out sauce and taste for desired preference. Add salt when necessary.

Mug Omelette

Preparation and Cook Time: Approx. 5-8 minutes
Recipe tested in Spring 2018 by: Health Promotion Services and Tiffany Madjus (student volunteer)

Ingredients and Materials:

  • Eggs
  • Tomatoes
  • Spinach
  • Salt and Pepper
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils and Knife

Directions:

  • Crack egg into the cup
  • Season egg with salt and pepper and mix it up
  • Cover cup and cook egg for 30 seconds
  • Dice up a quarter of the tomato, and grab a pinch of spinach
  • Place tomatoes and spinach in the cup. Mix well.
  • Cover cup and put in the microwave for 30 second increments. Test for desired doneness.
  • Season with salt and pepper if desired.

Granola Parfait

Preparation and Cook Time: Approx. 5 minutes
Recipe tested in Spring 2018 by: Health Promotion Services and Tiffany Madjus, (student volunteer), Aisha Mohammad Zainal (student volunteer), and Nabeela Rizvi (student volunteer)

Ingredients and Materials:

  • 1 tablespoon of maple syrup
  • 2 teaspoons water
  • 2 teaspoons vegetable oil
  • A pinch of salt
  • 4 1/2 tablespoons of rolled oats
  • Yogurt
  • Fresh Berries
  • Microwave (700 watts) and Microwave-safe container and covers
  • Utensils
  • Optional: sliced almonds, walnuts, or raisins

Directions:

  • Mix the maple syrup, water, oil, and oats into a microwaveable-safe container.
  • Add in optional ingredients and mix.
  • Microwave it for 1 minute and 30 seconds uncovered.
  • Take out granola and mix before heating it up in 30 second intervals for about a minute or until toasted.
  • Let it cool before eating
  • Layer granola with yogurt and fresh fruit.