Steam Cooking: A Healthy, Tasty Way To Prepare Meals

Cooking with steam is a versatile technique that can be applied to almost any cuisine. It is an old and common method of cooking that helps food retain its nutrition, colour, and texture. Steaming is a gentle, indirect cooking method that uses hot steam generated from water to cook food without disturbing it in a boiling liquid. The food is cooked at a higher temperature than poaching, braising, and stewing, and because it doesn't require the food to be submerged, it avoids the loss of nutrients through leaching.

Steaming is especially prevalent in East Asian cooking, where bamboo steamers are stacked up to make dim sum and dumplings. However, steaming is also used in Vietnamese, Japanese, Mexican, and American cooking.

There are various ways to steam food, from using a simple pot with a lid and a heat-proof dish to using a bamboo steamer or stainless steel steamer.

How to set up a steamer

Steaming is a versatile cooking technique that can be applied to almost any cuisine. It is a healthy way to cook vegetables, meats and fish, helping food retain its nutrition, colour and texture.

Steamer Set-up #1: A Pot (or Wok) with a Lid and Heat-proof Dish

You don’t need any special equipment for steaming. A pot with a lid works just fine, especially when it comes to reheating food.

For this set-up, you’ll need:

• A pot or wok with a lid
• A heat-proof dish that can fit inside the wok or pot
• Something to prop up the dish above the water, like a metal steam rack or a clean metal can

Simply fill a pot with 2 inches of water. (Or more depending on how long you need to steam the food, though the water level shouldn’t come any closer than 1 inch below the rack.) Put a steaming rack or empty can in the centre to set your heatproof bowl, plate, or shallow dish of food on. Make sure that any plate/dish you’re using to hold the food is heatproof. Once the dish of food is positioned on your rack over the water, cover the lid. Note that there must be enough space between the outer edges of the dish and the sides of the pot so the steam can circulate and cook the food.

Steamer Set-up #2: A Stainless Steel Steamer

This is a user-friendly tiered steamer that will allow you to steam either a single level of food or to use up to three different tiers for big batches.

Simply put a few inches of water in the bottom of the steamer, and set up however many tiers you like. You can either place heat-proof dishes of food on the tiers or line the tiers (which have holes in them to allow the steam to rise) with cabbage leaves, cheesecloth, or perforated parchment paper and place buns or dumplings directly on top.

The one downside of this type of steamer is that condensation can collect on the lid and drip down on your food. You can prevent this by taking a large, thin dish cloth or tea towel and tying it around the lid.

Steamer Set-up #3: A Bamboo Steamer

The biggest upside of a bamboo steamer is that the cover does not collect condensation, so you never have to worry about water dripping onto steamed buns and cakes to alter their texture or appearance.

To use a bamboo steamer, simply place it in a wok with enough water to come up the bottom rim of the steamer about a half inch or so. The bamboo steamer must sit in water at all times to prevent the bottom rim from getting scorched. However, you can’t overfill the water or it might touch the bottom of the inside bed of the steamer and the food on top of it. Keep adding boiling water as needed as the water in the wok evaporates.

The benefits of steaming

Steaming is a versatile cooking technique that can be applied to almost any cuisine. It is also one of the healthiest methods of preparing food. Here are some of the benefits of steaming:

Retains Nutrients

Steaming helps food retain its nutrients, colour and texture. Since there is no direct contact with water, the nutritional substances in food are not lost. This is especially beneficial for vegetables, which stay as close to their natural state as possible. Steaming enhances vitamins such as vitamin B, thiamine, niacin, vitamin C, and minerals such as potassium, calcium, phosphorus and zinc.

No Added Fat or Sodium

Steaming does not require oil, which is often used when frying or grilling. This means there is a lower fat content and no added sodium, resulting in dishes that are lighter, healthier and gentler on the palate. When cooking fish and chicken, the steam dissolves the fat, making food lower in calories and more easily digestible.

Brings Out Flavour and Colour

Steaming is a simple and tasty way to enjoy your greens, ensuring that your veggies stay fresh and juicy without compromising on flavour. The moisture from the steam also brings out the colour of your vegetables, making them more appetising.

Quick and Inexpensive

Steaming is a quick and inexpensive way to prepare dishes, allowing you to cook several different foods at the same time while saving time and having fewer pots and pans to wash. It is also possible to steam different types of food together without any flavours transferring.

Steaming vs other cooking methods

Steaming is a versatile cooking technique that can be used to cook a variety of dishes, from vegetables and proteins to buns, dumplings, and desserts. It is a moist-heat cooking method that uses hot steam to cook food without submerging it in boiling water. This allows the food to retain its nutrients, colour, and texture. Here is a comparison of steaming with other cooking methods:

Steaming vs Boiling

Steaming is often considered a healthier alternative to boiling as it does not require submerging the food in water, which can leach out nutrients. Steaming also does not agitate the food, making it a gentler option for delicate items like seafood and shellfish. Additionally, steaming preserves the bright flavours and textures of the food, while boiling can dull the colour and flavour.

Steaming vs Baking/Roasting

In Western cooking, steaming is not as commonly used for meats as it is in Asian cuisines. Baking or roasting are more traditional methods for cooking meat in Western cultures. However, steaming is often used for vegetables in Western cooking, while in Asian cuisines, vegetables are more commonly stir-fried or blanched.

Steaming vs Frying

Steaming is a healthier alternative to frying as it does not require the use of oil or butter, which can add hidden calories and fat to the dish. Steaming also preserves the bright flavours and textures of the food, while frying can alter the taste and texture.

Steaming vs Microwaving

Steaming is generally considered a healthier and more effective way to cook food than microwaving, as it uses hot steam to cook the food gently and evenly. Microwaving can sometimes result in uneven cooking and overcooking, especially with delicate items. However, modern microwaves often come with steaming functions, allowing for the benefits of steaming with the convenience of a microwave.

What foods can be steamed

Steaming is a versatile cooking method that can be used to cook a wide variety of foods, including vegetables, meats, fish, dumplings, breads, and desserts. Here are some specific examples of foods that can be steamed:

Vegetables

Many different vegetables can be steamed, including broccoli, spinach, and other leafy greens, cauliflower, asparagus, carrots, green beans, small potatoes, artichokes, and Brussels sprouts. Steaming is a healthy way to cook vegetables as it helps retain nutrients, colour, and texture. It is also a time-saving and energy-efficient cooking technique.

Meats

Meats that can be steamed include chicken, pork, and venison. Lean, whole chickens or chicken breasts wrapped in parchment paper can be seasoned with herbs, salt, or garlic before steaming. For chicken, an internal thermometer can be used to check the temperature to ensure it is cooked through.

Fish and Shellfish

Delicate fish and shellfish such as salmon, trout, tilapia, sea bass, and clams can be steamed. For example, salmon or other white fish can be placed on a bed of fresh herbs or citrus slices and steamed until flaky. Steaming fish is a healthy, low-fat cooking option.

Dumplings and Buns

Dumplings, buns, and breads can also be steamed. Examples include Chinese steamed bread rolls, pork and prawn wontons, and steamed Chinese buns filled with BBQ pork and pickled vegetables.

Desserts

Steaming is not just for savoury dishes, but can also be used to make desserts. Some dessert options that can be steamed include chocolate and marmalade pudding, coconut sponge pudding, steamed apples or pears stuffed with nuts, dates, cinnamon, and vanilla, and steamed cranberry roly-poly.

How to steam without a steamer

Steaming is a versatile cooking technique that can be applied to almost any cuisine. It is a healthy way to cook vegetables, meats, and fish, helping food retain its nutrition, colour, and texture. Here are some ways to steam food without a steamer:

Using a Pot or Wok with a Lid and a Heat-proof Dish

This method requires a pot or wok with a lid, a heat-proof dish that fits inside the pot or wok, and something to prop up the dish above the water, such as a metal steam rack or a clean metal can. Place about 2 inches of water in the pot or wok, ensuring that the water level is not too high to avoid boiling over or too low to evaporate before the food is cooked. Place the steaming rack or empty can in the centre, and then put your heatproof dish of food on top. Cover the pot or wok with a lid, leaving enough space for steam to circulate and cook the food. Turn on the heat to bring the water to a simmer, and your food will steam!

Using a Disposable Aluminium Pie Pan

This method involves using a disposable aluminium pie pan, which can be purchased cheaply at most grocery stores. Poke several holes into the bottom of the pan and place it upside down into a pot filled with about an inch of water. The edges of the pan will create distance between the water and the food, and the flat surface will hold the food comfortably. Place your food on top of the inverted pan, cover the pot, and steam away!

Steaming in the Microwave

This method is best suited for steaming vegetables. Place your vegetables in a bowl, add a few tablespoons of water, and cover the bowl tightly with microwave-safe plastic wrap, ensuring that the plastic does not touch the food. Microwave for 4-6 minutes until the vegetables are fork-tender.

Using an Elevated Wire Cooling Rack

If you have an elevated wire cooling rack, you can use it in place of a steamer basket. Add an inch of water to a pot with a tight-fitting lid, place the wire cooling rack inside, and then put your food on top of the rack. Close the lid and steam until your food reaches the desired doneness.

Using Aluminium Foil Balls

This method requires a large pot, a heatproof plate, and some aluminium foil. Roll up three sheets of aluminium foil into baseball-sized balls and place them at the bottom of the pot. Pour in about an inch of water, then rest the plate on top of the foil balls. Add your food to the plate, cover the pot with a tight-fitting lid, and steam until your food is cooked.

Frequently asked questions