Steaming Raw Food: Does It Count As Cooking?

Steaming is a cooking method that uses hot steam to cook food without submerging it in boiling water. This technique is considered healthy as it helps retain the nutritional content of food, especially heat-sensitive vitamins and minerals. It is also a preferred method for cooking tough vegetables, making them tender and edible. However, it is important to note that steaming heats food to a temperature above 118 degrees Fahrenheit, which is typically the threshold for classifying food as raw. Therefore, while steaming is a gentle and nutritious way to cook, it does not qualify as a raw food preparation method.

Steaming is a form of cooking

Steaming is an old and common cooking technique worldwide, especially in Chinese and East Asian cuisine. It is done using a food steamer, a kitchen appliance specifically designed to cook food with steam, or a wok. The food is placed in a steamer basket or a pot with a steaming insert, which is then filled with 1-2 inches of water. The hot steam circulates through the pot and cooks the food. This method is known as "compartment steaming".

Steaming is a gentle cooking method that is suitable for delicate foods such as seafood and shellfish. It is also a healthy option for those watching their calorie and fat intake as it requires no added fats or oils. Additionally, steaming helps make tough vegetables tender and edible, and it is a fast and economical way to prepare food.

Compared to boiling, steaming preserves more nutrients in the food. It also breaks down the cellular structures of some vegetables, increasing the availability of certain nutrients. For example, a 2007 USDA comparison showed that steaming reduced folic acid by 15% compared to a 35% reduction when boiling.

Steaming is a versatile and healthy cooking technique that can be used to prepare a variety of dishes while retaining the nutritional content of the food.

Raw food diets and steaming

Raw food diets, also known as raw foodism or raw veganism, consist of mostly or entirely raw and unprocessed foods. Raw food diets are composed of foods that have never been heated over 104–118 °F (40–48 °C) or treated with pesticides. The diet is mostly plant-based, but some also include raw eggs, dairy, fish, and meat.

Proponents of the raw food diet believe that cooking food is harmful to human health as it destroys natural enzymes and reduces nutrient content. They also believe that raw or "living" foods contain a "life force" that is destroyed when cooked. However, these claims are not backed by scientific evidence. While cooking does destroy certain nutrients like vitamin C and B vitamins, it also increases the availability of other nutrients and antioxidants such as lycopene and beta-carotene. Cooking also helps to inactivate or destroy antinutrients and harmful bacteria.

Steaming is a cooking method that uses hot steam generated from water to cook food. It is considered a healthy cooking technique as it helps food retain its nutrition, color, and texture. Steaming also preserves the natural vitamins and minerals in food and makes it easier to digest. Additionally, steamed food is often low in fat and calories, making it suitable for weight management.

In the context of a raw food diet, steaming would not be considered a truly "raw" method of preparing food. Steaming heats food above 118 °F, which is generally considered the threshold for raw food. Therefore, steamed food would not align with the strict guidelines of a raw food diet. However, some individuals who follow a raw food diet may choose to include steamed foods, especially during the transition phase, as it is still a healthier alternative to other cooking methods.

In conclusion, while a raw food diet may provide certain benefits, it is important to note that a combination of cooked and raw foods is ideal for overall health. Cooking, including steaming, can enhance the nutritional value of certain foods and make them safer to consume. Therefore, including a variety of cooking methods, such as steaming, in addition to consuming raw foods, can provide a balanced and nutritious diet.

Steaming equipment and setup

Steaming is a versatile cooking technique that can be used for a variety of dishes, from vegetables to meats and fish. It is an indirect cooking method that uses hot steam generated from water, helping food retain its nutrition, colour, and texture.

Equipment

There are several different steaming setups available, but the most classic and recommended one is a simple tiered bamboo steamer. Bamboo is a great material because it absorbs condensation and prevents water from dripping onto the food, which is ideal for delicate items such as dumplings and desserts. Stainless steel tiered baskets are another option and are perfect for heftier proteins. However, they require a wide enough wok or pot to fit inside.

For a simple vegetable medley, a collapsible steamer basket can be used. Simply add water to a pot, bring it to a boil, and lower the basket of vegetables into the pot. An Instant Pot is another option, which can be used for egg custards, chicken breast, and tender veggies.

Another tool to consider is the Taiwanese plug-in steamer, which has only two settings: on and off. It works similarly to an Instant Pot, with an inner and outer pot. Add water to the outer pot, put the food in the inner pot, cover, and turn on. This is great for braises, yoghurt, proteins, and vegetables.

Setup

To steam food, fill a pot with 1-2 inches of water and place a steamer basket or insert over it. Add the food to the basket, cover the pot, and turn the heat to medium-low. Allow the food to steam for the recommended time, which varies depending on the type of food.

For vegetables, bring a small amount of water to a boil in a large wok or pot. Place the vegetables in a steamer basket and lower it into the wok or pot, ensuring the bottom floor stays dry. Cover and steam until the vegetables reach the desired texture.

For proteins, lower fresh seafood such as shrimp or fish into a steamer basket and dress with garlic, butter, and spices.

A steamer can also be used to reheat dishes instead of a microwave, preventing food from drying out.

Health benefits of steaming

Steaming food is a great way to cook and bring out flavor and color while retaining vitamins, minerals, and other nutrients. Here are some health benefits of steaming:

Retains Vitamins and Minerals

Steaming helps retain vitamins and minerals that are often lost with conventional cooking methods. For example, vitamins like vitamin B, thiamine, niacin, riboflavin, biotin, B12, pantothenic acid, and vitamin C, as well as minerals like calcium, phosphorus, potassium, and zinc, are preserved.

Lowers Cholesterol

Steaming is an effective way to remove fat from meat, which can then be discarded. This results in lower-calorie and lower-cholesterol meals. Additionally, steaming eliminates the need for cooking oil or fat, making the dish lighter and healthier.

Improved Digestion

Steaming softens the fibers of fruits and vegetables, making them more easily digestible. This means your body can more readily absorb the nutritional content of the food.

Quick and Easy

Steaming is a quick and convenient cooking method. It requires minimal preparation and can cook a wide variety of foods, from vegetables and fish to dumplings and rice. Additionally, the lack of oil and fat used in steaming means there is less mess to clean up afterward.

Weight Management

Steaming is a great option for those looking to manage their weight. Steamed foods are often low in fat and calories, as they are cooked without oil or fat, which are high in saturated fats.

While steaming has numerous health benefits, it is important to note that it may not be the best method for certain types of food or dishes. For example, some foods may require higher temperatures or direct contact with a heat source to develop flavor or achieve the desired texture.

Foods suitable for steaming

Steaming is a versatile cooking technique that can be used to prepare a wide variety of foods, including:

Vegetables

Steaming is a particularly good way to cook vegetables that are high in water-soluble antioxidants, such as broccoli, cauliflower, green leafy vegetables, peas, Brussel sprouts, and more. It's also a great way to cook frozen vegetables, as they often turn mushy when cooked in other ways. Some vegetables that are especially good steamed include:

• Broccoli
• Carrots
• Green beans
• Cauliflower
• Asparagus
• Spinach
• Kale
• Swiss chard
• Bok choy
• Mustard greens
• Cabbage
• Brussels sprouts
• Radishes

Fish and Shellfish

Steaming is also an excellent way to cook fish and shellfish, as it helps retain moisture and brings out their natural flavours. Some good options for steaming include:

• Salmon
• Tilapia
• Cod
• Trout
• Lobster
• Shrimp
• Scallops

Eggs

Steaming is a gentle way to cook eggs, and you can make them scrambled or hard-boiled.

Rice

Rice is another food that is commonly steamed, and it's a much easier method than cooking it on the stovetop. You can also steam other grains and legumes, such as lentils, barley, quinoa, and oatmeal.

Dumplings

Steaming dumplings helps them retain their original shape and delicate texture.

Meat

Steaming is a healthy and gentle way to cook meat, such as chicken. It helps retain nutrients and keeps the meat juicy and tender.

Frequently asked questions