Steam Cooking: A Beginner's Guide To Delicious, Healthy Meals

Steaming is a versatile and healthy cooking technique that can be used to cook a wide variety of foods, preserving their nutritional content, colour, and texture. It is an indirect cooking method that uses hot steam generated from water to cook food. This article will provide a step-by-step guide on how to cook using steam, outline the benefits of steaming, and offer suggestions for foods that can be steamed.

How to steam vegetables

Steaming is a healthy and delicious way to cook vegetables, preserving their flavour, colour, and nutrients. Here is a step-by-step guide on how to steam vegetables:

What You Need:

You will need a deep vessel like a wok, pot, or deep pan, depending on the size of the food. You will also need a lid to trap the steam. The lid should be dome-shaped to provide more overhead room for the steam to collect and prevent the food from being smashed. Finally, you will need something to keep the food from touching the water, such as a steamer basket, a collapsible steamer basket, or a round cooking rack.

Step 1:

Chop the vegetables into uniform bite-sized pieces to ensure even cooking. The thicker the vegetable, the longer it will take to cook. For example, carrots should be cut into smaller pieces to reduce the cooking time.

Step 2:

Add 1-2 inches of water to the bottom of the saucepan or pot. The surface of the water should be just under the steamer basket. Bring the water to a boil.

Step 3:

Once the water is boiling, place the vegetables in the steamer basket and add them to the pot. Cover with a lid and cook until just tender. The cooking time will vary depending on the type of vegetable. For example, broccoli takes 3-5 minutes, while carrots and green beans take 4-5 minutes.

Step 4:

Carefully remove the vegetables from the steamer and place them in a bowl. You can then season them with olive oil, butter, kosher salt, fresh herbs, lemon juice, or other spices.

Tips:

• If you are using a tiered basket system, arrange the vegetables on a shallow plate before placing them in the basket.
• Make sure the bottom floor of the steamer does not get wet when lowering it into the wok or pot.
• If the water evaporates completely, replenish it with hot boiling water.
• You can steam frozen vegetables, but they may have a softer texture. Reduce the cooking time by a few minutes and taste to adjust.

How to steam meat

Steaming is a moist-heat cooking method that results in tender and flavourful meat. It is a healthy cooking method because no additional fat is necessary, and the meat retains most of its beneficial nutrients.

To steam meat, first remove the meat from the fridge 30 minutes before cooking to let it warm up. Blot the meat dry with paper towels to enhance the browning process. Combine salt, pepper, and your choice of spices with 1/4 cup of flour in a large, flat bowl. Drag the meat through the seasoned flour and push down on it, pressing the flour into the meat's surface.

In a separate bowl, combine 1/2 to 1-1/2 cups of beef broth, cider, wine, water, beer, juice, or other liquids with dry spices and seasonings to form your steaming liquid. Slice any vegetables you want to include into large chunks.

Preheat a skillet or Dutch oven on your stovetop, add 1 tablespoon of olive oil, and brown the meat for 2-3 minutes on each side. Add the steaming liquid and bring it to a boil, stirring and scraping the bottom of the pan to loosen any bits of flour or meat. Reduce the heat so the liquid simmers lightly. Cover the pan and simmer small cuts of meat for 75 minutes and large roasts for 2-3 hours, until the meat is tender. Add the vegetables for the final 60 minutes of cooking.

Alternatively, you can use a steamer basket to cook the meat. Place the meat in a clean, dry pot with any desired seasonings, and place the pot in the steamer basket. Add water to the steamer, ensuring the water level is below the basket, and bring it to a boil. Cover the steamer and cook the meat for 20-25 minutes, or until the meat is soft and fully cooked.

How to steam fish

Steaming is a great way to cook fish, preserving its nutrition, colour, and texture. It's a simple, healthy and delicious cooking method that's incredibly easy and requires minimal effort. Here's a step-by-step guide on how to steam fish:

Step 1: Prepare the Steamer

Fill a pot or a wok with about 1-2 inches of water. Place a steamer basket, a metal rack, or a plate inside the pot, making sure it's elevated above the water level. If using a plate, ensure it's a heat-proof plate or a lightweight stainless steel pan that fits inside your steamer basket.

Step 2: Prepare the Fish

For steaming, choose a mild-flavored, delicate white fish such as cod, haddock, perch, tilapia, or sea bass. The fish should be fresh or boat-frozen, and about 5/8" (1.5 cm) thick, ensuring even cooking. If using frozen fillets, thaw them in the fridge beforehand and pat them dry with paper towels. You can also line the steamer basket with spinach leaves or cabbage leaves for easier cleanup and added flavour.

Step 3: Season the Fish

Before placing the fish in the steamer, season it with your choice of aromatics and spices. You can drizzle it with olive oil, lemon juice, and sprinkle coarse salt on top. Alternatively, you can add julienned ginger, green onions, or scallions on top of the fish for a Chinese or Cantonese flavour profile. You can also add Chinese cooking wine, salt, and pepper to the fish before steaming.

Step 4: Start Steaming

Cover the pot with a lid and turn the heat to medium. Wait for the water to start boiling or until you see steam coming out. Then, place the fish in the steamer, making sure it's elevated above the water. Cover the pot again and let the fish steam for 4-10 minutes, depending on the thickness of the fillets. The fish is done when it turns opaque and is just barely flaky. You can also use a meat thermometer to check the internal temperature, which should be 130-135°F (54-57°C) for perfect doneness.

Step 5: Plate and Serve

Once the fish is cooked, remove it from the steamer and place it on a warm serving platter or plate. If you've used spinach or cabbage leaves for lining, you can serve the fish directly from there. Drizzle the fish with olive oil and lemon juice, and sprinkle with coarse salt. If you've added ginger and green onions, heat some peanut oil or sesame oil in a small saucepan until very hot but not smoking. Then, pour the hot oil over the fish, releasing the aromas of the aromatics. Serve immediately with steamed rice and steamed vegetables on the side.

How to steam eggs

Steaming is a great way to cook eggs, and it's easy to do. Here's a step-by-step guide on how to steam eggs:

What You'll Need:

• A deep vessel like a wok, pot, or deep pan.
• A lid to trap the steam (a dome lid is preferable).
• Something to keep the eggs from touching the water, such as a steamer basket, an inverted wide bowl, or a round cooking rack.
• Eggs (fresh or cold)
• A bowl of icy cold water (optional)

Step-by-Step Guide:

• Prepare your vessel by filling it with 1-2 inches of water. The amount of water will depend on the type of vessel and the steaming method you're using.
• Set up your steaming apparatus. If using a steamer basket, place it inside the pot. If using an inverted bowl or cooking rack, place it in the center of the pot, ensuring it's above the water level.
• Bring the water to a boil over high heat.
• Carefully place the eggs in the steamer basket or on the inverted bowl/cooking rack. It's best to arrange the eggs in a single layer if possible.
• Cover the pot with the lid and turn the heat to medium-high.
• Set a timer and steam the eggs to your desired doneness: 6 minutes for soft-boiled, 10 minutes for hard-boiled with a translucent yolk, or 12-15 minutes for fully cooked hard-boiled eggs. Note that the timing may vary depending on factors such as egg size, altitude, and initial egg temperature.
• Once the eggs are cooked to your liking, remove them from the pot. You can either place them in a bowl of icy cold water to stop the cooking process or run cold water directly into the pan to cool them down.
• If desired, gently tap the hard-boiled eggs all over to crack the shell before peeling under a thin stream of running water. This will make the eggs easier to peel.

And that's it! You now have perfectly steamed eggs. Enjoy them as they are, or use them in recipes like deviled eggs or egg salad sandwiches.

How to steam dumplings

Steaming is a great way to cook dumplings, and it's not too difficult to do. Here's a step-by-step guide on how to steam dumplings:

First, you'll need to gather your equipment. You'll need a deep vessel like a wok, pot, or deep pan, and enough water to fill it to a depth of about 1 inch (2-3 cm). You'll also need a lid that fits your vessel, and something to keep the dumplings from touching the water, such as a steamer basket, a round cooking rack, or even some aluminium foil balls. If you're using a steamer basket, you'll also want to line it with parchment paper or Napa cabbage leaves, poking some holes in the paper to let the steam through.

Next, fill your vessel with water and place it on the stove. Turn the heat to medium, and wait for the water to start boiling and steam to rise.

While you're waiting for the water to boil, you can prepare your dumplings. If you're making them from scratch, you'll need to assemble the filling and the wrappers. For the filling, you can try a vegetarian option with tempeh, shiitake mushrooms, tamari, scallions, ginger, sesame oil, and sriracha. Or, you can go for a meat option, such as ground pork with tofu and vegetables. For the wrappers, you can either make your own using a hot water dough or cold water dough, or you can use store-bought dumpling wrappers.

Once the water is boiling, it's time to start cooking the dumplings. Place the dumplings in your steamer basket or on your rack, making sure they're not touching each other and that they have some room to expand. Cover with the lid and let them steam. The cooking time will depend on the ingredients used and whether they're cooked or raw, but it's usually around 8-15 minutes.

Finally, take the dumplings out, serve, and enjoy! Steamed dumplings are best enjoyed straight off the stove while they're still hot and the wrappers are tender. You can dip them in tamari or chili oil for some extra flavour.

And that's it! You now know how to steam dumplings. It's a simple and healthy way to cook, and you can experiment with different fillings and wrappers to find your favourite combination.

Frequently asked questions