Steam Cooker Meals: Endless Healthy Food Options

Steam cookers are incredibly versatile, and can be used to cook a wide variety of dishes. From vegetables, seafood, chicken, and even bread, there's a lot you can cook in a steam cooker.

Steaming is a healthy cooking method that results in minimal nutrient loss and doesn't require the use of fat, making it ideal for those on a low-fat or low-carb diet. It's also a quick and convenient way to cook, with many dishes taking just a few minutes to prepare.

So, what exactly can you cook in a steam cooker? Here are some ideas:

- Vegetables: Broccoli, carrots, asparagus, artichokes, and green beans are just a few of the vegetables that can be steamed.

- Seafood: Fish fillets, crab legs, shrimp, and lobster are all great options for steaming.

- Chicken: Steam chicken breasts to use in sauces or with pasta, or try a whole steamed chicken.

- Rice: Cook perfect rice every time in your steam cooker.

- Bread: From bagels to bread rolls, steam cookers can be used to make a variety of breads.

- Dumplings: Try making Chinese-style dumplings or Indonesian-inspired vegetable dumplings.

- Desserts: Steam cookers can also be used to make desserts, such as chocolate pudding or steamed sponge cake.

Fish and seafood

You can steam a whole fish, or fillets, and the cooking time will depend on the size and thickness of the fish. Small, thin fillets may take as little as 4-5 minutes, while a thicker, larger fillet or whole fish may take up to 10 minutes. It's easy to check if your fish is cooked—just use a knife to gently pierce the thickest part of the fillet. If the knife goes through easily, without resistance, the fish is cooked.

There are many types of fish that are good for steaming. Delicate white fish are a good choice, such as sea bass, sole, flounder, tilapia, or haddock. You can also steam firmer fish like cod, but avoid oily fish like mackerel or swordfish.

You can steam fish in a bamboo steamer, an electric steamer, or a metal-tiered steamer. If you don't have a steamer, you can use a large pot or deep skillet with a lid, and a steaming rack or an empty tuna can.

Here's a simple recipe for steaming fish fillets in a bamboo steamer:

• Heat a pot of water on the stove and place a lid on top.
• Season the fillets with salt and pepper and place them on a heatproof plate.
• Add aromatics like lemon, chilli, and ginger on top of the fish.
• Place the plate in the steamer basket and set it on top of the pot of boiling water.
• Steam the fish over medium heat for 8-10 minutes, until it's opaque and cooked throughout.
• Transfer the fish to a serving platter and pour over a hot sauce of your choice, or simply some olive oil and lemon juice.

You can also steam seafood like mussels, clams, prawns, and lobster.

Meat and poultry

Steaming meat and poultry is a great way to retain moisture and cook your food evenly. Tougher cuts of meat don't fare as well, but tender cuts of beef and lamb can be steamed with great results. You can steam breasts, legs, thighs, and wings, or even steam poultry whole.

When cooking poultry, it's important to ensure that the inside of the meat reaches a minimum temperature of 160 degrees Fahrenheit (73.5 Celsius). Chicken and other poultry should reach at least 165 Fahrenheit (73.5 Celsius), while beef and pork must be cooked to at least 145 Fahrenheit (62 Celsius).

Steaming is a moist-heat cooking method that cooks food by surrounding it with hot vapour in an enclosed environment, without needing any added cooking fat. This means that steaming is a healthier alternative to frying or roasting, as it helps to retain moisture and nutrients.

Chicken

Steaming chicken is a popular method of cooking in Southeast Asian countries, where it is typically served with chicken rice. It is a healthy and tasty way to prepare chicken, and it is very easy to do. Start by seasoning the chicken with salt, pepper, garlic, and any other desired spices or herbs. You can also rub in some vegetable oil for extra flavour. Place the chicken in a steamer basket over a pot of boiling water and steam for about 30 minutes, or until the juices run clear. You can also steam chicken breasts for a shorter amount of time, around 10 to 12 minutes, and they should be cooked through and read an internal temperature of 165 degrees Fahrenheit.

Beef

Beef can be steamed in a rice cooker or steamer basket. For thicker cuts of beef, you will need to use a braising method, which involves adding water or another liquid to the cooker. You can also cook beef stews and braised short ribs in a rice cooker. For thinner cuts of beef, you can simply place the seasoned meat on a steam rack in the rice cooker or steamer basket. Make sure to monitor the temperature with a meat thermometer to ensure it reaches a safe cooking temperature.

Lamb

Tender cuts of lamb can be steamed and will retain volume and moisture. You can steam lamb in a similar way to beef, using a steamer basket or rice cooker. Just be sure to cook it to the recommended internal temperature.

Fish and Shellfish

Steaming is a great way to cook fish and shellfish, as it helps to retain moisture. Fish will be ready when it turns from translucent to opaque and is flaky. Prawns are ready when they turn pink, and clams and mussels are cooked when they are fully open. You can steam fish in a steamer basket or rice cooker, just be sure to use the correct amount of water and monitor the cooking time to avoid overcooking.

Vegetables

Broccoli is one of the best vegetables to steam, as it only takes a few minutes and produces bright green florets. This method also prevents two key water-soluble antioxidants—glucosinolates and vitamin C—from being broken down and lost during the cooking process. Similarly, steaming asparagus only takes about two minutes thanks to its long, slender shape, so it's an exceptionally quick side dish.

Other vegetables that do well in a steamer include carrots, leeks, peas, green beans, spinach, artichokes, red onions, almonds, and raisins. You can also steam a mixture of vegetables and toss them in a ginger-sesame-soy dressing for a Laotian-inspired warm salad.

Steaming is a healthy cooking method that results in minimal nutrient loss from vegetables. It is also a foolproof way to cook, as it uses just vapours and hot air, and you don't need to add any fat.

Rice and grains

A steam cooker is a great way to cook rice and grains, preserving their nutritional value and ensuring perfect results every time.

Rice is a staple food for many people, and cooking it in a steam cooker is a simple and effective method. The process is straightforward: simply place the desired amount of rice in the cooker, add the required amount of water (usually a 1:1 ratio for white rice), and let the cooker do its magic. Basmati rice cooks faster than long-grain rice, and brown rice will take a little longer, so adjust your timings accordingly.

You can also use a steam cooker to prepare other grains like barley, couscous, and bulgur wheat. The process is similar to cooking rice, and you can follow the same basic steps. Just be sure to adjust the water ratio and cooking time according to the specific grain you are preparing.

Steam cookers are also excellent for cooking lentils. For every cup of dried lentils, use two parts water, and add bay leaves, spices, or garlic cloves for extra flavor. The final yield will be two cups of perfectly cooked, nutritious lentils.

So, if you're looking for a hassle-free way to cook rice and grains, a steam cooker is an excellent option. It's a healthy cooking method that preserves nutrients and is perfect for preparing rice, barley, couscous, bulgur wheat, and lentils.

Breads and baked goods

Steam ovens are great for baking bread and other baked goods. The steam helps the dough expand, creating a full rise and a lovely texture. It also keeps the surface of the bread moist, allowing it to form a crust more slowly, resulting in a chewy, glossy, and thin crust.

Steam Oven Bread Recipes

• Honey Oat Sandwich Bread
• Low-Fat Date Nut Bread
• Maple-Walnut Bread
• Boston Brown Bread
• Corn Bread
• Togus Bread
• Bagels
• Potato Rolls

Tips for Baking Bread in a Steam Oven

• Use a combination of steam and dry heat. Start with steam to allow the dough to rise fully, then finish with dry heat to form a crispy crust.
• Preheat the oven and the baking vessel (stone, steel, or Dutch oven) for the best results.
• Use a spray bottle to spritz the dough with water before putting it in the oven for added moisture.
• For an even crispier crust, toss some ice cubes or pour boiling water into a hot pan at the bottom of the oven to create steam.
• If you're baking multiple loaves, use two sheets of parchment paper so you can adjust the space between them if they start to get too close.
• If you want to proof your dough, some steam ovens have a dough-proving function that provides a reliable and fast way to get perfectly proofed dough.

Other Baked Goods

In addition to bread, you can also use a steam oven to bake other items such as:

• Cakes (e.g., chocolate cake)
• Muffins
• Quick breads

Frequently asked questions