Steam Power: Cooking Food With Vaporized Water

Steaming is a cooking method that uses moist heat from boiling water to cook food. When water is heated to 100 degrees Fahrenheit, it vaporizes into steam, which is hot enough to cook food. This technique is known as compartment steaming and is considered a healthy cooking method that can be used for many types of food. It is an old and very common technique used all over the world, especially in Chinese and East Asian cuisine.

The science of steaming

Steaming is a cooking method that uses moist heat from boiling water to cook food. When water is heated to 100 degrees Fahrenheit, it begins to vaporize into steam, which is hot enough to cook food. The highest temperature food can reach when steaming is 212 degrees Fahrenheit, the temperature at which water boils.

Steaming is an indirect cooking method, meaning the food does not come into direct contact with the water. Instead, the food is cooked by the hot steam generated from the boiling water. This can be achieved by placing the food in a steamer, typically a circular container made of metal, wood, or bamboo, with a lid. The food is placed above the boiling water and the steam rises and cooks the food.

Steaming is considered a healthy cooking technique as it helps food retain its nutrition, colour, and texture. It is also a versatile technique that can be applied to almost any cuisine. For example, in Chinese cuisine, seafood and meat dishes are often steamed, while in Western cooking, steaming is more commonly used for vegetables.

One of the benefits of steaming is that it does not require the use of grease or oils, resulting in healthier and cleaner food. Additionally, steaming retains more vitamins and minerals in food compared to other cooking methods. It also preserves the natural flavours and colours of the food.

Steaming is also a space-efficient cooking method, requiring only a countertop steam oven or a steaming basket to use on a stovetop. It is also possible to steam food in a microwave or oven with the appropriate equipment.

Overall, steaming is a simple and effective cooking method that has been used for thousands of years. It is a gentle and healthy way to cook food, preserving its nutrition, colour, and texture.

The benefits of steaming

Steaming is a versatile and healthy cooking method that can be applied to almost any cuisine. It is an old and very common technique, used all over the world, and is especially prevalent in East Asian cooking.

Retains Nutrients

Steaming is one of the best ways to cook vegetables so that they keep their nutrients. Vitamins are easily destroyed when cooking with water for long periods of time (i.e. boiling), but steaming uses steam from boiling water to cook your food, not the water directly. A 2007 USDA comparison between steaming and boiling vegetables showed that steaming reduced folic acid by 15% and vitamin C by 15%, while boiling reduced folic acid by 35% and vitamin C by 25%.

No Added Fat or Sodium

Steaming does not require the addition of grease, oils, or sodium, making it a healthier and cleaner cooking option.

Retains Flavour and Colour

Steaming helps food retain its natural flavours and colours. It is a gentle cooking method that leaves most vitamins and minerals in your food.

Space-Saving

Steaming only requires a countertop steam oven or a steaming basket to use on a stovetop, taking up minimal space in your kitchen.

Quick and Efficient

Steaming is a quick and efficient cooking method. It can be done on a stovetop with just two simple pieces of equipment: a pot and a steamer basket. It also uses less water and takes advantage of the excellent thermodynamic heat transfer properties of steam, making it more energy-efficient than boiling.

Versatile

Steaming can be used to cook a wide variety of foods, including vegetables, meats, fish, dumplings, rice, noodles, eggs, and fruits. It is suitable for delicate foods like seafood and can be used to cook multiple batches of food with the same water, making it a convenient and sustainable cooking option.

Steaming equipment

Steaming is a versatile cooking technique that can be applied to almost any cuisine. It is an old and very common technique all over the world, and a method that—when done right— helps food retain its nutrition, colour, and texture.

There are a lot of different steaming setups out there, but the most classic and recommended one is a simple tiered bamboo steamer. Bamboo absorbs condensation and prevents water from dripping down on the food, which is great for delicate dumplings and desserts. Stainless steel tiered baskets also work well and are great for heftier and more robust proteins. The caveat is that these tiered baskets require a wide enough wok or pot to nestle them in.

For a simple vegetable medley, a collapsible steamer basket would do the trick. Simply add water to any pot, bring it to a boil, lower in the basket with vegetables, and steam until the desired texture is achieved.

An Instant Pot is another great way to steam, and can be used to conjure up egg custards, succulent steamed chicken breasts, and tender veggies.

Another fantastic steaming tool is the Taiwanese plug-in Tatung steamer, which has just two settings: on and off. It is designed similarly to an Instant Pot, with an inner and outer pot. Just add water to the outer pot, put the food in the inner pot, cover, and turn on to steam. It’s a great way to make long braises, incubate yogurt, or cook up any protein or vegetable.

If you don't have a collapsible metal basket or bamboo steamer, you can still steam veggies and proteins easily. For beginners, vegetables are the best entry-level ingredients. Start with an artichoke head or plate of broccoli, asparagus, or carrots. Temperature control isn't too important for these ingredients; simply steam until soft.

Steamer Setup #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. You’ll need a pot or wok with a lid, a heat-proof dish that can fit inside the wok or pot, and something to prop up the dish above the water, like a metal steam rack or a clean metal can.

Steamer Setup #2: A Stainless Steel Steamer

A user-friendly tiered steamer will allow you to steam either a single level of food or use up to three different tiers for big batches of buns/dumplings or for cooking several different steamed dishes at once. 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 with cabbage leaves, cheesecloth, or perforated parchment paper, and place buns or dumplings directly on top.

Steamer Setup #3: A Bamboo Steamer

Place the bamboo steamer in your wok with enough water to come up to the bottom rim of the steamer by about half an inch. You can either place shallow heatproof dishes inside the steamer racks or line the racks with cabbage leaves, cheesecloth, or paper steamer liners to steam buns or dumplings. Bring the water to a simmer, and cover the bamboo steamer with its bamboo lid.

How to steam food

Steaming is a versatile and healthy cooking technique that can be applied to almost any cuisine. It is an old and very common method of cooking that helps food retain its nutrition, colour, and texture.

Firstly, you need to understand the basics of steaming. Steaming is a cooking method that uses moist heat from boiling water to cook food. When water is heated to 100 degrees Fahrenheit, it vaporizes into steam, which is hot enough to cook food.

To steam food, you will need a stove, a pot, and a steamer basket. Fill the pot with a small amount of water and place it on the stove. Bring the water to a rolling boil (bubbles all over). Then, place the item(s) to be cooked in the steamer basket, ensuring they are in a single layer. Place the steamer basket in the pot, ensuring the basket is about 2.5 cm above the boiling water. Cover the pot with a tight-fitting lid to retain the heat and allow the steam to cook the food.

If you don't have a steamer basket, you can create a makeshift steamer by using a metal colander or heat-safe bowl that fits inside the pot. Simply place the colander/bowl inside the pot, fill it with food, cover with a lid, and follow the same steps as above.

Tips for Steaming:

• Ensure the bottom of the steamer basket does not touch the simmering water, as this will add too much moisture.
• Steaming is an excellent way to cook delicate foods such as seafood, vegetables, and dumplings.
• For vegetables, always choose the freshest ingredients to allow their true flavour to come through.
• For meats, use fresh garlic, ginger, and herbs to enhance the flavour.
• For fish steaks or fillets and shellfish, steaming times will vary depending on the size and quantity of fish. Allow 8-10 minutes for fillets and 10-15 minutes for steaks.
• You can also steam food in the microwave by placing food in a microwave-safe dish, sprinkling it with water, covering with plastic wrap, and poking a few holes in the wrap.
• Steaming is a great first step for cooking certain vegetables in alternative ways, such as stir-frying or grilling.

The history of steaming

Steam cooking is also prevalent in other Asian countries. In India, "Modak," an ancient ritualistic food made of rice flour dumplings filled with sweetened grated coconut, is cooked using steam. Couscous, an African dish of steamed semolina, was referenced in the 14th century by Moroccan traveler Ibn Battuta.

Steaming has been a popular cooking method for thousands of years due to its efficiency and ability to preserve the nutritional content of food. It is considered a healthy cooking technique as it requires no oil or fat, resulting in lower-calorie and lower-cholesterol meals. Additionally, steaming preserves the fiber, color, and flavor of vegetables while retaining important vitamins and minerals.

While steaming has a rich history in Asia, it has also been practiced in other parts of the world. Steam pits found in the American Southwest date back about 5,000 years, and early steam cookers made of stoneware were discovered in China's Yellow River Valley, dating back as far as 5,000 BCE. Additionally, steam cooking was utilized in Italy and Sardinia during the Bronze Age.

Today, steaming is commonly associated with Chinese and East Asian cuisine, which has popularized the technique worldwide. The traditional bamboo steamer and modern metal steamers are the two main classic steamers used in these cuisines. The development of microwaveable silicone steamers and plastic-hybrid steamers has further contributed to the convenience and popularity of steaming as a cooking method.

Frequently asked questions