Ignore the myth about nuking veggies in the microwaves. According to the editors of “Eat This, Not That!.” microwaves actually preserve more of their vital minerals and vitamins than other cooking methods according to the Food and Drug Administration.

“Steaming in the microwave is the best method for many fruits and vegetables because they cook very quickly,” says Jo Robinson, who spent a decade researching the nutrients in vegetables and fruit for her book, “Eating on the Wild Side.” Microwaving doesn’t expose vegetables to intense heat so they retain their antioxidant value.

The only exception is broccoli, says Robinson, who explains that microwaving destroys an enzyme that is an important catalyst for releasing the healthful compounds in this vegetable.

Broccoli isn’t the only food you should avoid cooking in the microwave. Here are six others:

• Whole eggs. While hard cooked eggs are an excellent snack to provide you with lots of energy and nutrients, cooking them in the microwave can be downright dangerous. The eggs can explode after they are cooked, when you cut into them. The steam that builds up in the shell is released, making this innocent snack a ticking time bomb.
• Processed meats. The editors warn that processed meats are full of potentially harmful chemicals and preservatives. When you microwave them, they become even worse for your health, contributing to cholesterol oxidation products or COP’s that can damage arterial walls.
• Hot peppers. Microwaving these spicy vegetables can set them aflame. That’s because the capsaicin that makes them taste hot is released in the nuking process. So, when you open the microwave, capsaicin will be released into the air, causing your eyes to sting and your throat to burn.
• Red pasta sauce. Chances are heating up last night’s pasta will result in red splatters all over your microwave oven. The thick consistency of the pasta sauce makes it difficult for particles to move around easily so steam pressure builds up underneath the surface, sending the sauce flying. The “Eat This, Not That!” team recommends reheating sauce on top of the stove so you can stir to release stem and pressure.
• Grapes. Grapes can explode into white hot, fiery plasma when microwaved. Although they are made of mostly water, they ignite when nuked.
• Frozen meat. Many people use the microwave to thaw frozen meat, but studies have shown that the uneven distribution of heat can cause areas to overcook while others remain frozen. This can allow bacteria to grow in the cold areas making them potential sources for food-borne diseases. It’s best to take the time and defrost the meat overnight.

One last thing you should never microwave is breast milk. While many moms store and freeze their breast milk for convenience, heating it up in the microwave can be dangerous. The milks may heat unevenly causing hot spots that can scald a baby’s tender mouth. The FDA suggests heating up breast milk or formula in hot water or on the stove in a water-filled  pan, shaking the bottle, and then testing the formula on the back of your hand before feeding baby.