It’s often believed to be inferior compared to other kitchen appliances. This device is falsely seen with it’s only use to reheat leftovers from last night’s dinner. Can you guess which kitchen staple I’m describing? I’m talking about the microwave, of course, the unsung hero of the kitchen. A microwave can cook faster than any other kitchen appliance, all while retaining most nutrients. Any of the following meals can be used as breakfast, lunch, or dinner.

Veggie Bowl

Simply get one can of mixed vegetables and one can of beans. The beans could be peas, lentils, black beans, blackeyed peas, or any bean you’d like. Put half a can of mixed vegetables into the bowl, and half a can of beans into the bowl. Place one or two slices of any cheese or use a cheese stick on top of the veggies and beans. Heat in the microwave for one minute and thirty seconds. Sprinkle one tablespoon of chia seeds, sesame seeds, or any other oily seed.

Sweet Potato

Grab a small sweet potato (should be the size of a fist), leave the skin on (bonus nutrition), and poke it with a fork multiple times, all over the sweet potato. Cook in the microwave for five minutes. The fork should easily stab the sweet potato after five minutes have passed. If the sweet potato is still hard, add a minute, one at a time.

If one additional minute was added, poke the sweet potato. Repeat if the sweet potato still isn’t soft. Once the sweet potato is soft, cut the sweet potato open, add a few slices of cheese, and an avocado. The cheese can be from a cheese stick as well.

Mashed Beans

Open one can of beans, and empty all of it into a bowl or plate. The beans can be any type you like. Cook for one minute in the microwave and once finished, mash the beans with a spoon or fork. Sprinkle one tablespoon of chia seeds or any oily seed you’d like. The mashed beans can be used as a dip or as a spread for toast.