Steaming Food: A Healthy, Easy Cooking Method

Steaming is a healthy, convenient, and quick way to cook your food. It is also a versatile cooking method, as you can steam vegetables, seafood, meat, poultry, eggs, rice, pasta, and even fruits. Steaming food helps retain moisture and nutrients, which might otherwise be lost in other cooking methods like boiling or roasting. You can use a food steamer, or a makeshift steamer using a large heavy-bottomed pan and a perforated plate, to steam your food.

How to steam vegetables

Steaming is a great way to cook vegetables, as it preserves vitamins and nutrients better than boiling or microwaving. Here is a step-by-step guide on how to steam vegetables:

What You'll Need

You will need a steamer basket or steamer pan. If you don't have a steamer, you can use a pot or saucepan with a lid, or even a skillet with a custom steamer basket. You will also need a small amount of water, approximately 1-2 inches, in the bottom of your pot or pan.

Preparing the Vegetables

Chop the vegetables into uniform, bite-sized pieces. This ensures that they cook evenly. Thicker vegetables, like root vegetables, will take longer to cook than leafy greens.

Steaming the Vegetables

Place the steamer basket in the pot, making sure that the surface of the water is just under the basket. Bring the water to a boil. Once boiling, add the vegetables to the basket and cover with a lid.

Cook the vegetables until they are just tender when pricked with a fork. The cooking time will vary depending on the type of vegetable and the thickness of the pieces. For example, broccoli takes 3-5 minutes, while sweet potatoes can take up to 35 minutes.

Seasoning the Vegetables

Once the vegetables are cooked to your desired level of doneness, carefully remove them from the steamer and place them in a bowl. You can then season them with a bit of olive oil or butter, kosher salt, and freshly ground black pepper to taste. To add more flavour, you can use fresh lemon juice, herbs, spices, or cheese.

Tips for Steaming Vegetables

• It is important not to overcook the vegetables, as they can go from bright and crisp to faded and mushy very quickly.
• You can steam frozen vegetables, but they will have a softer texture. Reduce the cooking time by a few minutes and taste test to adjust as needed.
• Steaming is a versatile cooking method that can be used for a variety of vegetables, including broccoli, cauliflower, green beans, carrots, asparagus, Brussels sprouts, cabbage, and potatoes.

How to steam meat

Steaming meat is a great way to cook a healthy,section=Operating+your+steamer tender meal. It is a moist heat cooking method that does not require any additional fat and helps the meat retain its beneficial nutrients. Here is a step-by-step guide on how to steam meat:

Step 1: Prepare the Meat

Start by properly washing the raw meat. Depending on the size and type of meat, you may need to cut it into smaller pieces or cubes. For example, if you are steaming a large cut of beef, it is recommended to cut it into 1/2-inch thick steaks.

Step 2: Season the Meat

You can season the meat with various ingredients such as salt, seasoning salt, thyme, curry powder, dried pepper, soy sauce, beef bouillon, onion powder, or paprika. Mix your chosen seasonings and brush them onto the meat, coating each side thoroughly. Let the meat stand for a while to absorb the flavours, about 20-30 minutes.

Step 3: Set Up the Steamer

There are different types of steamers available, such as electric steamers or a simple pot with a rack or basket. If using an electric steamer, refer to the owner's manual for proper use and safety procedures. If using a pot, fill it with water and place a rack or basket inside so that the meat will be suspended above the water level.

Step 4: Steam the Meat

Place the seasoned meat on the bottom steamer tray or rack. Make sure the water is boiling before placing the meat in the steamer. Steam the meat for about 20-30 minutes, depending on the size and type of meat. For example, beef steaks of 1/2-inch thickness will take around 30 minutes to cook.

Step 5: Check for Doneness

After steaming, check if the meat is cooked to your desired level of doneness. The meat should be fork-tender. To be certain, slice a piece of meat and ensure that the inside is not raw or red. Proper cooking is important to prevent the transmission of any diseases or sicknesses associated with undercooked meat.

Step 6: Serve or Use in Other Dishes

Once the meat is cooked, you can serve it as is or use it in other dishes such as stews, soups, or rice dishes. The broth produced during steaming can also be used to add flavour to other recipes.

How to steam fish and shellfish

Steaming is a great way to cook fish and shellfish, retaining moisture and flavour while keeping the dish healthy and nutritious. Here is a guide on how to steam fish and shellfish:

Steaming Fish

Firstly, decide on your steaming vessel. You can use a traditional fan or bamboo steamer, or a pasta pot with a steaming insert. You can even make your own steamer by using a deep, wide pot and filling it with about two inches of cooking liquid (water, seafood broth, or wine). Place a wire rack on top, cover with a lid, and bring the liquid to a simmer.

Now, prepare your fish. Fish fillets such as plaice or sole can be rolled, and trout can be left whole. Add your fish to the steamer, ensuring it doesn't come into contact with the water, and cover with a tight-fitting lid. The cooking time will depend on the type and weight of the fish, but as a guide, allow 7-8 minutes for whole or rolled fish fillets, and 8-10 minutes for fish steaks and fillets weighing 6-7 oz (175-200 g).

Steaming Shellfish

Clams and mussels are a great choice for steaming. You can use the same method as above, or try a simpler technique. Bring a small amount of cooking liquid to a boil in a pan with a tight-fitting lid. Add some finely chopped shallots and cook until soft. Then, lay in your clams or mussels and pour in enough white wine to coat the bottom of the pan. Cover and cook just until the shells have opened, being careful not to overcook them. Discard any unopened shellfish. This technique can also be used for crabs and lobsters.

How to steam eggs

Steaming is a great way to cook eggs, especially if you want hard-boiled eggs that are easy to peel. Here's a step-by-step guide on how to steam eggs:

Prepare your equipment and ingredients:

Before you start, gather your equipment. You will need a large pot with a steamer basket or insert. Alternatively, you can use a saucepan with a steamer basket, or even a pot or pan without a steamer basket. You will also need a spoon for handling the eggs, and a bowl of icy cold water to cool the eggs after steaming.

Set up your steamer:

If using a steamer basket or insert, place it inside your pot or saucepan. Add water to the pot. The amount of water you add will depend on whether you are using a steamer basket. If using a steamer basket, add about 1 inch (2.5 cm) of water, or just enough to reach the bottom of the steamer basket. If not using a steamer basket, add only about 1/2 inch (1.3 cm) of water to the bottom of the pan.

Heat the water:

Place the pot on the stove and turn the heat to high. Heat the water until it reaches a boil and starts producing steam.

Prepare your eggs:

While the water is heating up, you can prepare your eggs. The number of eggs you can cook at once will depend on the size of your steamer basket or pot, and whether you want to cook them in a single layer or stacked. For more even cooking, it is best to cook the eggs in a single layer if possible.

Add the eggs to the steamer:

Once the water is boiling, turn off the heat temporarily. Gently place the eggs at the bottom of the steamer basket or directly into the pan. If using a steamer basket, you can place the eggs directly on it. If not using a steamer basket, place the eggs directly into the pot. Take care not to crack the eggs on the sides of the pot or basket.

Resume heating and cover the pot:

Turn the heat back on to medium-high. Cover the pot with a lid to trap the steam inside. This will help ensure even cooking.

Set a timer:

The steaming time will depend on how you like your eggs cooked. For soft-boiled eggs, steam for about 6 minutes. For hard-boiled eggs with still translucent and bright yolks, steam for about 10 minutes. For fully cooked hard-boiled eggs, steam for 12 to 15 minutes. Adjust the steaming time as needed depending on factors such as altitude, the initial temperature of the eggs, and the vigor of the boiling water. If stacking your eggs or cooking them in multiple layers, you may need to add a couple of minutes to the steaming time.

Cool the eggs:

Once the timer goes off, use a spoon to carefully remove the eggs from the steamer and place them into a bowl of icy cold water. This will quickly cool the eggs and stop the cooking process. You can also run cold water directly into the pan to cover the eggs and cool them down.

Peel and serve:

After cooling, gently tap the hard-boiled eggs all over to crack the shell, then remove the shell under a thin stream of running water. The water will help to lift the shell off the egg, making it easier to peel. Serve the eggs as desired.

Steaming is a gentle cooking method that results in tender, easy-to-peel hard-boiled eggs. It is also a convenient way to cook soft-boiled eggs to your desired doneness.

How to steam rice

Steaming is a great way to cook rice, especially if you don't own a rice cooker or want to reduce the number of dishes you have to wash. Here is a step-by-step guide on how to steam rice:

Step 1: Prepare the Rice

Start by pre-soaking your rice for at least 10 minutes. This helps to ensure even cooking. After soaking, drain the water and transfer the rice to a shallow, heat-proof container that will fit in your steamer. You can use individual bowls if you're cooking small batches.

Step 2: Add Water and Seasonings

The rice-to-water ratio will depend on the texture you prefer. For firmer rice, a ratio of 1 (rice): 1.3 (water) is recommended. If you like softer rice, you can increase the water amount to a 1:1.5 ratio. Add the measured water to the rice. You can also replace the water with tea, coconut milk, or stock for extra flavour. Additionally, you can add salt, a splash of oil, or other seasonings to enhance the taste of your rice.

Step 3: Steam the Rice

Place the container with the rice and water in your steamer. Fill the steamer with cold water—don't use boiling water when placing the rice inside. Turn the heat to high, cover the steamer, and cook for about 20 minutes. The cooking time may vary slightly depending on your stove and steamer setup.

Step 4: Rest and Fluff the Rice

Once the rice is cooked, turn off the heat and let the rice rest in the steamer with the lid on for at least 5 more minutes. This allows the rice to continue steaming and ensures it's fully cooked. You can also keep the rice in the steamer to stay warm until you're ready to serve. Finally, gently fluff up the rice with a fork or spatula before serving.

By following these steps, you can achieve perfectly steamed rice every time, whether you're using a metal multi-tiered steamer, a bamboo steamer, or even a makeshift steaming setup. Enjoy your fluffy and delicious rice!

Frequently asked questions