Healthy Steaming Cooking Method

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Healthy Steaming Cooking Method

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Steaming is one of the best cooking methods for retaining flavor and

nutrients in foods. Simply steamed and flavored with fresh herbs,

lemon and olive oil can be very satisfying and delicious, especially

when the vegetables themselves have so much taste.

 

It is also a way to cook that can be done in one pot on the stove

so there is very little mess and clean up required.

 

A healthy way of steaming allows you to cook your vegetables to

preserve their nutrients, bring out their color and enhance their

flavor.

 

Cooking them 'al dente', crisp inside and tender outside, is an

ideal way to maximize their nutritional value.

 

Steaming for a minimal amount of time does this. Commonly

vegetables are steamed for much too long causing them to lose their

flavor, color, and nutrients.

 

Be sure to note the time we have for steaming in our recipes. Also,

because temperatures vary on stoves watch to make sure they are

still brightly colored and still a little crisp in the center when

you remove them from the heat.

 

How To Steam

 

In steaming you want to make sure the water is at a rapid boil

before adding your vegetables to the steamer basket. This is so the

heat is consistent throughout cooking time. Steaming cooks the

vegetables with the even moist heat of the vapors. Once your water

at a rapid boil, turn your heat to a moderate temperature and place

your vegetables in the steamer basket. You want to make sure the

steamer has a tight fitting lid. If you are steaming more than one

vegetable at a time, place the vegetables in the steamer basket in

layers.

 

There are two ways of doing this

 

One way is to place all the vegetables in the steamer basket at once

putting the denser vegetables that need more heat on the bottom,

such as carrots. Layer, putting the lighter vegetables on top such

as greens.

 

Another way to steam more than one vegetable

 

Place the denser vegetables that take longer in the steamer basket

and cook with the lid on for 2-4 minutes. Then add another layer of

vegetables that take a little less time to cook. And continue to

steam. This can be done in several layers ending up with all of your

vegetables done to perfection at the end of cooking time.

 

Our Steamed Vegetable Medley is a good example of steaming more

than one vegetable, timing it so all comes out done at the same

time. This will give you an idea of how to do it. You can try this

with a variety of vegetables, whatever you have on hand for a quick

and easy meal.

 

This can also be done with vegetables and fish

 

Try steaming a variety of vegetables with a nice piece of salmon or

other fish on top. You can make a simple dressing and drizzle it

over everything when done. It is a perfect way to make a simple,

clean, healthy meal in one pot in a very short amount of time.

 

You may want to try our Steamed Salmon with Asparagus. This is

another example of steaming your whole meal in the same pot

separately.

 

Remember that steam can be deceiving. It is still very hot and can

burn you easily, so it is important to remember to open the lid on

your steamer facing away from your body. This will prevent the steam

from burning your face or arms as you lift the lid. Summer is a good

time of the year to steam our World's Healthiest Foods for quick,

easy, and healthy meals.