Microwave Meals Cookbook by edwardbeebetron

MICROWAVE MEALS:

A Guide to Cheap, Well Balanced Meals

VittleBooks by

VittleWise

Dear Reader,

Thank you for your interest in and support of Microwave Meals: A Guide to Cheap, Well Balanced Meals. We hope you find this guide helpful for eating healthy regardless of your situation. While these recipes are originally made using a microwave, each is designed to be versatile - you can use a microwave, a stove, or an oven. Please feel free to get creative and substitute one of our ingredients for your own (i.e. sweet potato for regular potato). We hope that this cookbook is a tool for developing confidence and knowledge in your cooking.

Bon Appetite!

TABLE OF CONTENTS Chapter 1: Introduction

About This Book

Kitchen Safety

Chapter 2: Breakfast

Cinnamon Apple French Toast

Huevos Rancheros

Homemade Granola

Cheesy Eggs Benedict

Food Trivia

Elvis Sandwich

Peaches & Cream Crepes

Peanut Butter Breakfast Cookies

Chapter 3: Lunch

Baked Sweet Potato

Sweet Potato & Black Bean Burger

Green Tea & Coconut Cashew Rice

Stuffed Red Peppers

Healthy Facts

Chicken Tamales

Sweet & Sour Meatballs

Egg & Avocado Sushi

Chapter 4: Dinner

Shepherds Pie

Mini Spicy Corned Beef Loaf

Whole Wheat Gnocchi

Chicken Vindaloo

Microwave Info

Easy Pad Thai

3-Cheese Spinach Manicotti

Parmesan Risotto

Thank You

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Index

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More Information

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INTRODUCTION

ABOUT THIS BOOK Love this book? Please consider making a donation.

If you enjoy using this cookbook, please consider making a donation towards a free cookbook and training for individuals living in transitional living programs. We may not realize how much of our kitchen appliances are luxury items here in America. Roughly 1.3 million Americans live in transitional living programs and Public Housing - many do not have access to â&#x20AC;&#x2DC;basicâ&#x20AC;&#x2122; kitchen appliances such as stoves, ovens, or refrigerators.

At VittleWise, we want to empower people with the resources needed to become self-reliant. We want to show how a person can make healthier choices using the resources around them, regardless of their limitations. This cookbook provides well-balanced recipes using commonly donated food items and a microwave.

OUR MISSION Empowering People With Food At VittleWise, we use food as a way to help low-income individuals in Chicago acquire the knowledge, skills and tools needed to create stronger and more resilient communities. Many low-income communities struggle with receiving proper nutrition because of limited resources, finances, education, or access to food. Our goal is to eliminate these barriers through our food education and access programs.

We help individuals, particularly those from low- and moderate-income communities with better access to healthy food and the training they need to make healthy food choices. You can find out more about our program and events my visiting our website at VittleWise.org.

Thank you,

Edward Beebe, Executive Director

KITCHEN SAFETY We care about you and your health. We want to make sure as you create these recipes that you are taking precautions to prevent any damage or injuries that could occur during the cooking process. Here are a few safety tips that will help eliminate any dangerous situations in the kitchen.

1. Contents cooked in a microwave will be hot when removing. Please use gloves or other forms of protection on your hands when removing things from the microwave. Scalding is one of the most common injuries in the kitchen. Please be careful. 2. Make sure the cords and plugs connected to your microwave are not frayed and that the plugs contain all prongs for appropriate connection. This should also be considered for any other appliances in your kitchen. 3. Surge protectors are recommended over extension cords when providing electricity to your microwave. Surge protectors help eliminate any fires or damages that could be caused by water or electrical shock. 4. Keep any hot items, small items, sharp items, cleaning chemicals, or fire hazards out of reach of children and pets. This may include utensils such as matches, knifes, bleach, boiling water, glass, peelers, or other cutting devices. 5. Keep dish towels or rags away from any electrical outlets and hot surfaces. Dry fabric can be flammable when heated and damp fabric can cause electrical fires if placed near electrical connections. 6. Always keep safety equipment in or near the kitchen for any emergency situation that may occur. Safety equipment may include a fire extinguisher or baking soda for grease fires. 7. Do not stick metal objects in the microwave as this can cause an electrical reaction that may damage your microwave. 8. When handling a knife, always cut away from your body to prevent getting cut. Make sure handles are not slippery or wet when cutting ingredients. When not in use, lay knifes flat on cutting boards and not on its back or edge. Keep fingers slightly tucked and away from the blade when cutting. Do not attempt to catch a falling knife. 9. Use a stepstool when objects are out-of-reach. 10. Try to eliminate distractions like talking on the phone or watching TV while preparing food. Distractions can result in injuries.

In any emergency situation, call 911. If any dangerous chemicals or toxic fluids have been consumed or come in contact with eyes, please call the poison control center at 1-800-222-1222.

BREAKFAST

CINNAMON APPLE FRENCH TOAST

Ingredients 2 slices of day old bread 1 egg (or 3 tbsp egg batter)

MAKES: 1 SERVING

3 tbsp sweetened cinnamon applesauce dash of salt honey or syrup

Directions In a small bowl, combine egg, salt, and applesauce. Tear bread into bite-size pieces and mix into batter. Add entire mix to microwavable cup or ramekin and microwave on high for 2:30. Add syrup or honey to taste.

HUEVOS RANCHEROS

Ingredients 1 corn tortilla 1/4 cup refried beans

MAKES: 1 SERVING

1 over-easy egg olive oil 1/8 cup salsa shredded cheese and cilantro (optional)

Directions Crack egg directly on greased microwavable plate. Cook for 45 seconds for over easy egg. For a firmer yolk, cook in 15 second intervals until satisfied. Spray or wipe tortilla lightly with olive oil. Microwave on new plate for 45 seconds then flip and microwave additional 15 seconds until crispy. Spread beans and cheese on tortilla and microwave 30 seconds. Add salsa, egg, and cilantro.

HOMEMADE GRANOLA

Ingredients 1 cup of favorite nuts 1/2 cup favorite dried fruit (we like cranberries)

MAKES: 3 CUPS

1 packet cinnamon brown sugar oatmeal 1 tbsp honey 1 tbsp water

Directions Combine all ingredients into bowl and mix well. Microwave on high for 3 minutes. Spread over nonstick surface to cool.

CHEESY EGGS BENEDICT MAKES: 1 SERVING

Ingredients 2 tbsp cheddar cheese soup

1 egg

1 tbsp unsalted butter

salt & pepper

1/2 tsp lemon juice

spinach leaves

2 tbsp water for sauce 1/2 english muffin or burger bun 1/2 tsp white vinegar

Directions Fill microwavable cup halfway with water. Add vinegar and crack egg directly into water and microwave on high for 2 minutes. Combine, cheddar cheese soup, water, and lemon juice in a microwavable bowl. Microwave on high for 1 minute. Whisk together to make a thick sauce. Place spinach on english muffin, then carefully scoop egg from water onto spinach using a fork or slotted spoon. Pour hollandaise sauce on top. Season with salt and pepper, or optional cayenne pepper.

FOOD TRIVIA 1. What is the most popular spice in the world?

6. Which of the following nuts is the healthiest?

A. Cloves

A. Almonds

B. Nutmeg

B. Corn Nuts

C. Curry

C. Pistachios

D. Pepper

D. Walnuts

2. Which of the following is not a whole grain?

7. Which of the following is not grown on trees?

A. White Rice

A. Apples

B. Popcorn

B. Strawberries

C. Oatmeal

C. Bananas

D. Brown Rice

D. Lemons

3. What of the following has the highest source of calcium?

8. Broccoli is a member of which family? A. Legumes

A. Yogurt

B. Lettuce

B. Broccoli

C. Cabbage

C. Apple

D. Asparagus

D. Bread

4. Where was Iced Tea first made?

9. Fresh fruit is healthier than frozen fruit.

A. Louisiana

A. True

B. Virginia

B. False

C. England D. Mexico

5. Where does espresso originate?

10. What has the highest value of vitamin C?

A. Seattle

A. Red Peppers

B. France

B. Tomatoes

C. Italy

C. Oranges

D. Brazil

D. Potato Chips

Correct Answers: 1. Pepper 2. White Rice 3. Yogurt 4. Virginia 5. Italy 6. Walnuts 7. Strawberries 8. Cabbage 9. False 10. Red Peppers

9 Learn more at www.VittleWise.org

ELVIS SANDWICH

Ingredients 2 slices of wheat bread

MAKES: 1 SANDWICH

2 slices of bacon peanut butter 1/2 banana sliced

Directions Place bacon on microwavable plate and cover with paper towl Microwave on high for 3 minutes. Cook in 60-second intervals until desired crispiness. Spread peanut butter on bread then add sliced bananas and bacon.

PEACHES & CREAM CREPES

Ingredients 1 egg 1 can peaches, strained

MAKES: 8-10 CREPES

1 tsp brown sugar 1 cup greek or vanilla yogurt 1/4 cup wheat flour 1/2 cup milk pinch of salt powdered sugar (optional)

Directions Add brown sugar and butter into microwavable bowl. Microwave on high for 30 seconds or until butter is melted. Add egg and flour and combine with butter and sugar until there are no lumps. Add milk and mix for 2-3 minutes. Pour 1/4 cup batter onto greased microwavable plate. Cook on high for 2 minutes. Gently peel crepe off plate using a spatula. Fill with yogurt and peaches.

PEANUT BUTTER BREAKFAST COOKIES

Ingredients

MAKES: 4-5 COOKIES

1 tbsp raisins

1 packet cinnamon brown sugar oatmeal 2 tbsp sweetened applesauce 1 tbsp peanut butter

Directions Combine all ingredients in bowl and mix well. Roll 1 tbsp dough into ball and place on microwavable plate. Flatten with palm into cookie shape. Continue this process until dough is used. Space cookies about 2 inches apart on plate. Cook on high for 2 minutes. Use caution when transferring hot cookies onto cooling rack or non-stick surface. Let cool and enjoy.

LUNCH

BAKED SWEET POTATO

Ingredients 1 sweet potato 1/2 can spinach

MAKES: 1 SERVING

1/4 can mushroom 1/4 cup cashews 1/4 tsp garlic powder 1/4 tsp salt 1/4 cup dried fruit (cranberries or raisins preferred)

Directions Scrub potato in sink until clean, then poke holes on every side of potato using a fork. Cook on high in microwavable bowl for 3 minutes. Flip potato over, then microwave additional 3 minutes. While the potato is cooking, mix spinach, mushrooms, cashews, garlic, salt, and dried fruit. Once the potato is done, cut halfway through the cooked potato and stuff with filling. Microwave 1 minute.

SWEET POTATO & BLACK BEAN BURGER

Ingredients

MAKES: 2-3 BURGERS

1/4 tsp cumin

1 cup canned black bean (mashed) 1/4 cup shredded sweet potato 1/2 cup Italian bread crumbs

1/4 tsp salt

Directions Add drained black beans into microwavable bowl and cook on high for 1 minute. Mash black beans with fork and mix remaining burger ingredients into beans. Mold black bean mixture into size of desired patty. Microwave on high for 2:30, then flip and cook additional 2:30. Place black bean burger on bun and garnish with your favorite condiments.

GREEN TEA & COCONUT CASHEW RICE

Ingredients

MAKES: 2-3 CUPS

1/4 cup chopped cashews

1 cup white rice 1 1/2 cup water 1 green tea bag

1/4 cup coconut milk 1/4 tsp salt 1/4 tsp sugar 1/4 tsp vinegar (rice vinegar preferred)

Directions Place green tea in microwavable bowl with 1 1/2 cups of water and cook on high for 2 minutes. Discard tea bag and stir white rice into brewed green tea. Cook on high for 10 minutes. Once cooked and tender, mix coconut milk, salt, sugar, and vinegar into rice. Top with chopped cashews and serve.

STUFFED RED PEPPERS

Ingredients 2 large red pepper 1/2 cup ready-made rice

MAKES: 2 STUFFED PEPPERS

1/2 can chili cheese (optional)

Directions Cut the top off red pepper and remove all seeds. Microwave on high for 1 minute. While pepper is cooking, mix rice, chili, and cheese. Stuff rice and chili into pepper and microwave for 2:30.

HEALTHY FACTS Whole Grain of Wheat

Endosperm Bran

Contains carbohydrates and very little protein. Used in making white baking flour.

Outer shell of seed used for protection. Rich in vitamins and minerals like fiber, vitamin B, magnesium, and zinc.

*For 150 years, America has produced white flour because of its long shelf life. However, roughly 80% of the nutrients are lost when creating white â&#x20AC;&#x153;refinedâ&#x20AC;? flour. Our bodies need more whole grains such as pasta, bread, and rice.

Germ This sprouts to become new wheat plants. Rich in vitamin E, antioxidants, protein, and healthy fat.

Healthy Tips 1. Replace sour cream with plain or Greek yogurt. They both have similar taste and consistency but yogurt contains fewer calories per serving and more vitamins & minerals. 2. Honey is a great substitute for sugar. Honey provides nutrients such as calcium, magnesium, potassium, and zinc.

Baking Substitutions Substitute 1/2 cup butter with:

Substitute 1/2 cup oil with:

applesauce

mashed banana

mashed avocado

pumpkin puree

greek yogurt

coconut oil

prune puree

shredded zucchini

hummus

yogurt

18 Learn more at www.VittleWise.org

CHICKEN TAMALES

Ingredients parchment paper or corn husks

MAKES: 6-8 TAMALES

2/3 cup corn mesa 1 tsp baking soda 2/3 cup chicken stock 1 can chicken 2 tbsp salsa pinch of salt

Directions Soak corn husks in water for 30 minutes. (if using parchment paper, this step is not required) Mix corn mesa, baking soda, chicken stock, and salt in bowl. Spread 1/4 cup mixture onto a single corn husk. Add 1 tbsp of chicken into corn mixture. Fold husk lengthwise in half, then half again. Fold in top and bottom and place upright in microwavable bowl. Repeat steps until mixture is gone. Cover bowl with plastic wrap and microwave on high for 5-6 minutes. Unwrap and top with salsa.

SWEET & SOUR MEATBALLS

Ingredients 1 tsp white vinegar 2 tbsp corn starch

MAKES: 10-12 MEATBALLS

1 lb lean ground turkey 1/2 cup italian bread crumbs ready-rice (optional) 15oz can of pineapple chunks, unstrained 15oz can of diced tomatoes, unstrained

Directions Mix turkey and italian bread crumbs in bowl. Roll turkey mix into 1-inch meatballs. Placed rolled meatballs on microwavable plate and cook on high for 5 minutes. In large bowl, mix canned pineapple and tomatoes along with vinegar and corn starch. Toss cooked meatballs into sauce and combine. Cook additional 5 minutes.

EGG & AVOCADO SUSHI MAKES: 4-5 SUSHI PIECES

Ingredients 1 egg

1 tbsp soy sauce

1 cup ready-rice

1 avocado

1 1/2 tsp corn starch

1 tbsp water

1/4 tsp salt

butter or crisco (for hands)

1/2 tsp sugar

Directions Mix rice, corn starch, water, salt and sugar in bowl. Place plastic wrap over bowl and poke holes for ventilation. Cook on high for 90 seconds. Let cool for 5 minutes before handling. Whisk 1 egg in bowl and pour onto greased microwavable plate (use oil or butter for added flavor). Place paper towel over plate and cook on high for 45 seconds. If egg is runny, cook in 30-second intervals until firm. When egg is fully cooked, carefully peel from plate and cut into 1-inch rectangles. Mash pitted avocado in bowl. Apply butter or crisco to hand to prevent rice from sticking. Compact 1/4 cup cooked rice in hands into football shape (see photo). Place egg and avocado on rice. Use soy sauce for dipping.

DINNER

SHEPHERDS PIE

Ingredients 1 can mixed veggies

MAKES: 3-4 SERVINGS

1 cup corned beef 1/4 cup beef stock 1/2 tsp flour 1 russet potato (or 1 cup instant mashed potato) 1/4 tsp salt 1/4 tsp pepper 1/4 tsp dill

Directions Peel skin from potato and wash under cold water. Dice into 1/2-inch cubes. Add cubes to a bowl of water, fully submerging potatos. Microwave on high for 10 minutes. Drain water and mash. If using instant mashed potato, disregard directions above and follow directions on box. Mix flour, beef stock, corned beef, salt, pepper, and veggies in microwaveable dish. Spread mashed potatoes over mix evenly. Cook on high for 5 minutes, then garnish with dill.

MINI SPICY CORNED BEEF LOAF

Ingredients 1 egg 2/3 cup corned beef hash

MAKES: 2 LOAVES

1/8 cup italian bread crumbs 2 tbsp canned chipotle (or chili sauce) 2/3 cup canned cranberries

Directions Mix cranberries and chipotle in a bowl. Set approximately onethird of mix aside for topping. Combine corned beef hash, bread crumbs, egg, and remaining cranberry mix in bowl. Evenly scoop into two microwavable cups or ramekins. Cook on high for 4 minutes. Spread remaining cranberry sauce on top and microwave additional 60 seconds.

WHOLE WHEAT GNOCCHI

Ingredients 1 russet potato 1/2 cup whole wheat flour

MAKES: 4 CUPS

1/2 tsp extra virgin olive oil 1/2 tsp salt 1 cup pasta sauce

Directions Peel skin from potato and wash under cold water. Dice into 1/2-inch cubes. Add cubes to a bowl of water, fully submerging potatos. Microwave on high for 10 minutes. Drain water and mash. Mix mashed potatoes, flour, oil, and salt into dough. Additional flour or oil may be required for doughy consistency. Roll dough to form a long rope. Cut rope into 1-inch pieces to make pillow of dough. Combine dough pillows and pasta sauce evenly onto four microwavable plates. Microwave individual plates for 1:30-2:00 minutes. Optional: Garnish with parsley or cilantro.

CHICKEN VINDALOO MAKES: 1-2 SERVINGS

Ingredients 1 chicken breast (thawed)

1/2 tsp cumin

1/2 cup chicken stock

1/2 tsp cinnamon

1/2 cup pasta sauce

1/4 tsp salt

1/4 cup sliced carrots

1/2 tsp garlic powder

1/4 cup chopped onion

1/2 tsp cayenne pepper

Directions Cut thawed chicken into quarters. Combine all ingredients in large microwavable bowl. Cover in plastic wrap and poke holes for ventilation. Microwave 15 minutes.

MICROWAVE INFO History 1. The Microwave was accidentally invented by Dr. Percy Spencer after trying to discover new radar technology. 2. The first commercial microwave called, “Radarange” was invented by Raytheon Corporation in 1947. 3. The Radarange was about 6 feet tall, weighed about 750 pounds, and cost about $5,000. 4. The first food to be cooked in the microwave was popcorn. 5. In 1975, the microwave outsold gas range ovens. By 1976, 60% of American households had a microwave.

Myths 1. Microwaves cook food from the inside out. False. According to the USDA, Microwaves penetrate the food to a depth of 1 to 1½ inches. In thicker pieces of food, the microwaves don’t reach the center. That area cooks by conduction of heat from the outer areas of the food into the middle. 2. Microwaves adds radiation to my food. False. Microwaves create energy that cause the moisture molecules to move at over two thousand million times per second. This molecule movement creates friction, which produces heat. 3. Microwaves take all the nutrients out of food. False. Any cooking method will reduce the amount of nutrients in food. Nutrients from veggies can be leached into cooking water. Since you tend to use less water when cooking in a microwave, your food might even be better off.

27 Learn more at www.VittleWise.org

EASY PAD THAI

Ingredients 2 cups fettuccine noodles

MAKES: 2-3 SERVINGS

1/4 cup crunchy peanut butter 1/4 cup soy sauce 1 tbsp lime juice 1 tsp sugar

Directions Break fettuccine noodles in half and place in large microwavable bowl. Submerge in water and microwave on high for 10 minutes. Optional: Lightly coat noodles in EVOO before cooking to keep from sticking. Mix peanut butter, soy sauce, lime and sugar in bowl. Cook on high for 1 minute. Stir ingredients until fully melted and blended. Pour sauce over drained, cooked noodles and mix for an even coating. Garnish with cilantro and your favorite vegetables (we prefer green onions and carrot sticks).

3-CHEESE SPINACH MANICOTTI

Ingredients 1 cup pasta sauce 1/4 cup cottage cheese

MAKES: 2-3 SERVINGS

1/2 cup parmesan cheese 5 large manicotti shells (or 10 jumbo pasta shells) 1/2 cup shredded cheddar cheese 1 tsp garlic powder salt & pepper 1/4 cup canned spinach

Directions Place shells in large microwave safe bowl and fill with water until submerged. Cover with plastic wrap and poke holes for ventilation. Cook on high for 11 minutes. While pasta is cooking, mix drained spinach, cottage cheese, parmesan cheese, minced garlic, salt and pepper in bowl. Remove shells from water to cool. Once pasta is cool enough to handle, use spoon to stuff spinach mix into shells. Pour 1/2 cup pasta sauce into microwavable pie dish. Place pasta shells into sauce and pour remaining pasta sauce to cover shells. Top with cheddar cheese and cook for 4 minutes.

PARMESAN RISOTTO

Ingredients 1 cup white rice (uncooked)

MAKES: 2-3 CUPS

1/2 cup cheap white wine 1 1/2 cup chicken stock 1/4 tsp salt 1/4 cup parmesan cheese

Directions Add rice, wine, and chicken stock into large microwavable bowl. Microwave on high for 11 minutes. Add parmesan and salt into rice and mix until evenly coated. Optional: Top with green onions

THANK YOU VittleWise would like to thank the following:

Design: David Cottrell - Design, Photo Editing Mark Holmes - Photo Consultant

Recipe Testing Committee: Stephen Anderson Hannah Cottrell Robert & Susan Cottrell Mark & Alison Holmes Sabrina Keck Kevin Levick Mic Riech Chris & Danielle Schell Mary Sue Somyak Britain & Mary Willcock

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INDEX Do you have an ingredient and are trying to figure out what to make? Try starting here! This is an index of all ingredients used in the book.

Avocado (22)

Corned Beef (24, 25)

Onion (27)

Bacon (10)

Cumin (16, 27)

Parchment/Wax Paper (8, 20)

Baking Soda (20)

Day Old Bread (6)

Parmesan Cheese (30, 31)

Banana (10)

Diced Tomatoes (21)

Pasta Sauce (26, 27, 30)

Beef Stock (24)

Dill (24)

Peaches (12)

Black Beans (16)

Dried Fruit (8, 13, 15)

Peanut Butter (10, 13, 29)

Brown Sugar (12)

Egg (6, 12, 22, 25)

Pepper (9, 24, 30)

Carrots (27)

English Muffin (9)

Pineapple Chunks (21)

Cashews (15, 17)

Fettuccine Noodles (29)

Powdered Sugar (12)

Cayenne Pepper (9, 27)

Garlic Powder (15, 27, 30)

Ready-Made White Rice (18,

Cheddar Cheese (shredded) (7, 18, 30)

Granulated Sugar (17, 22, 29)

21, 22)

Green Tea (17)

Red Pepper (large) (18)

Greek Yogurt (12)

Refried Beans (7)

Ground Turkey (21)

Russet Potato (24, 26)

Hamburger Buns (9)

Salsa (7, 20)

Honey (6)

Salt to Taste

Italian Bread Crumbs (16, 21, 25)

Soy Sauce (22, 29)

Lemon Juice (9)

Spinach (canned) (15, 30)

Lime Juice (29)

Spinach Leaves (9)

Manicotti Shells (30)

Sweet Potato (15, 16)

Milk (12)

Sweetened Cinnamon Applesauce (6, 13)

Cheddar Cheese Soup (9) Chicken (canned) (20) Chicken Breast (27) Chicken Stock (20, 27, 31) Chili (canned) (18) Chipotle/Chili Sauce (25) Cinnamon (27) Cinnamon Brown Sugar Oatmeal (8, 13) Cranberries (canned) (25) Coconut Milk (17) Cottage Cheese (30) Corn Husks (20) Corn Mesa (20) Corn Starch (21, 22)

Mixed Nuts (8) Mixed Veggies (24) Mushrooms (15) Whole Wheat Bread Slices (11) Olive Oil (7, 26)

Unsalted Butter (9, 22) Vinegar (9, 17, 21) White Rice (17, 31) White Wine (31) Whole Wheat Flour (12, 24, 26)

Corn Tortillas (7)

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MORE INFORMATION VittleWise is more than just cookbooks. We strive to make a difference through food education and food access. Please help us continue our programs by making a contribution today.

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Authorâ&#x20AC;&#x2122;s Note: Some or all of these recipes may contain the following: nut, gluten, dairy, egg, fish, meat, corn, soy, FPIES, and shellfish. Please read packaging labels for additional ingredients that may cause an allergic reaction. Consult a doctor for any questions or concerns regarding certain ingredients.

The information in this book has been carefully researched and tested, and all efforts have been made to ensure accuracy. Neither the publisher, editor, author, nor the creators can assume responsibility for any accident, injuries, losses, or other damages resulting from the use of this book. WARNING: CONTENTS COOKED IN MICROWAVE MAY BE HOT. USE CAUTION.

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