Steam Cooking: Best Foods To Try This Method

Steaming is a versatile cooking method that can be used to prepare a wide range of dishes. It is a healthy cooking technique that helps retain nutrients and is especially suitable for vegetables, seafood, meat, eggs, and even desserts. Steaming is also a convenient and quick way to cook, making it a popular choice for busy households. This technique is commonly used in East Asian, Indian, and some North African cuisines. With a simple setup of a pot with simmering water and a perforated basket, you can steam various foods, from broccoli and carrots to fish fillets and crab legs. Steaming is also an excellent way to defrost and reheat food while retaining moisture and flavor.

Vegetables

Steaming is a great way to cook vegetables, as it is a quick and healthy method that helps to retain nutrients. It is also simple to do, requiring just a pot of simmering water and a steamer basket.

Almost all vegetables can be steamed, but some of the most popular choices include:

• Broccoli
• Carrots
• Dark, leafy greens (e.g. collard greens, bok choy, spinach)
• Winter squash, gourds, and pumpkin
• Cruciferous vegetables (e.g. cabbage, cauliflower, Brussels sprouts)

How to Steam Vegetables

To steam vegetables, simply place them in a steamer basket over a pot of simmering water. You can add seasonings and spices to the water to enhance the flavour of the vegetables. Steam for a few minutes, depending on the type of vegetable and your desired level of doneness. For example, steamed broccoli should be tender-crisp, while dark leafy greens will cook in just a couple of minutes.

Benefits of Steaming Vegetables

Steaming is a gentle cooking method that helps to retain nutrients in vegetables, particularly water-soluble vitamins like vitamin C and vitamin B, which can be lost or damaged when exposed to high heat. It is also a quick and convenient way to cook, and it requires minimal fat or oil, making it a healthy choice for those following a low-fat or low-carb diet.

Seafood

Steaming is a gentle cooking method that preserves the delicate texture of seafood, locking in its fresh flavours and nutritional value, such as omega-3 fatty acids. It is a versatile cooking technique that can be used for a variety of seafood, including fish and shellfish.

For fish, steaming is a great way to achieve perfectly flaky and never-dry fillets. It is suitable for a range of fish types, including salmon, snapper, black cod, arctic char, flounder, sand dab, sole, tilefish, whitefish, and whiting. Steaming is also an excellent way to cook whole fish, such as steamed Cantonese-style whole fish with scallions, ginger, and soy.

Shellfish such as crab, lobster, mussels, and shrimp can also be steamed. This cooking method brings out their pure, natural flavour and makes them succulent and juicy.

To steam seafood, fill a pan with about 1-2 inches of water and bring it to a boil. For extra flavour, add white wine, herbs, bay leaves, or lemon slices to the liquid. Place your seafood in a basket or bamboo steamer and put it over the water, ensuring the food doesn't touch the liquid. Cover the pot tightly and cook for about 10 minutes per inch of thickness.

Steamed seafood is incredibly healthy and versatile. You can serve it with a variety of sauces and sides, such as garlicky butter sauce, lemon, or citrus and dill. It can be enjoyed as a healthy and tasty option for any meal.

Rice and lentils

Steaming is a great way to cook rice and lentils. It's a healthy cooking method that results in minimal nutrient loss and doesn't require the use of fat. Here's a guide on how to steam cook rice and lentils:

Rice

Steaming rice is a hassle-free way to cook it. All you need to do is add the desired amount of rice and water to a rice cooker or steamer. If using white rice, it is recommended to follow an equal ratio of rice to water. Simply add the ingredients to the cooker, press start, and let it cook until the rice is tender.

Lentils

Lentils can also be cooked in a rice cooker or steamer. For every cup of dried lentils, use two parts of water. This will give you a yield of 2 cups of cooked lentils. You can add seasonings like bay leaves, spices, and garlic cloves to the water to enhance the flavor. Set the rice cooker to the ''Grain' mode or on High with the lid closed. Cook the lentils for about 40 minutes and check their progress. If they need more time, set the cooker for another 10 minutes and check again. Repeat this process until the lentils are done to your desired texture.

You can also cook rice and lentils together in a rice cooker to make a nutritious and tasty dish. Simply rinse the rice, lentils, and barley (optional) thoroughly and mix them in the rice cooker pot. Add olive oil, garlic, and stock concentrate, and stir. Pour in enough water to reach the appropriate level in your rice cooker, usually around 4 1/2 cups. Press start and let the mixture cook until the rice and lentils are tender, which typically takes about 30 minutes. This dish can be enjoyed as a simple high-protein meal or as a base for other recipes.

Meat

Steaming is a moist-heat cooking method that is perfect for cooking delicate foods, such as white meat fowl. It is a healthy cooking method that helps retain nutrients and makes the meat tender and juicy.

Chicken

Steaming chicken helps retain nutrients and makes for juicy, tender protein, perfect for salads, pasta, stir-fries, and more.

To steam chicken, start by placing a steamer basket in a medium to a large-sized pot of boiling water. Then, season the chicken with your choice of spices or herbs before placing it in the basket and covering the pot. After around 10 to 12 minutes, your chicken should be cooked through and read an internal temperature of 165 degrees Fahrenheit.

Other Meats

Many cuts of meat are tough and chewy because they come from muscles that get a lot of exercise. Cuts from the shoulder area of deer, lamb, cow, and pig contain a lot of connective tissues that make the meat chewy, but these tissues melt when exposed to steam heat. Other cuts come from lean muscles with little marbling, such as cuts from the hindquarter, which also benefit from slow, moist heat.

To steam these meats, first, remove the meat from the fridge 30 minutes ahead of time to let it warm up a bit. Blot the meat dry with napkins or paper towels to enhance the browning process. Combine salt, pepper, and your other favorite 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.

Combine 1/2 to 1-1/ 2 cups of beef broth, cider, wine, water, beer, water, juice, or other liquid with dry spices and seasonings in a mixing bowl to form your steaming liquid. Preheat a skillet or Dutch oven on your stovetop, add 1 tbsp. of olive oil, and brown the meat for 2 or 3 minutes on each side. Add the steaming liquid and bring it to a boil, stirring and scraping the bottom of the skillet to loosen the browned bits of flour and meat.

Reduce the heat so the liquid simmers lightly. Cover the skillet or Dutch oven tightly. Simmer small cuts of meat for 75 minutes and large roasts for 2 to 3 hours, until the meat is fork-tender.

Benefits of Steaming Meat

Steaming is a relatively quick and healthy way to cook meat. It avoids the hidden calories of butter, oil, and other fats, leaving the bright flavors and textures of the food intact. It is also a gentle way to cook, as food is not agitated by bubbling liquid.

Eggs

Steam cooking is a healthy and convenient way to prepare a variety of dishes, from vegetables to seafood and even desserts. One food item that can be steam-cooked is eggs.

Steaming is a gentle cooking method that results in evenly cooked, tender hard-boiled eggs with softer egg whites and creamier yolks. This technique also makes the eggs easier to peel, reducing the risk of cracked shells. To steam eggs, use a steamer basket or insert placed over a pot of simmering water. The amount of water required varies depending on the source, with some recommending just enough water to reach the bottom of the steamer basket (about 1 inch), while others suggest 1/2 inch of water in the pot.

The duration of steaming depends on the desired doneness of the eggs. For soft-boiled eggs with runny yolks, steam for about 6 minutes. If you prefer your hard-boiled eggs with a still translucent and bright yolk, steam for 10 minutes. For fully cooked hard-boiled eggs, steam for 12 to 15 minutes. It's important to note that the timing may vary based on factors such as egg size, initial temperature, altitude, and stacking arrangement in the steamer.

After steaming, it's recommended to chill the eggs in an ice bath or bowl of icy cold water to stop the cooking process and ensure they are easy to peel. Gently tapping the hard-boiled eggs all over before peeling can help crack the shell, and peeling under a thin stream of running water can facilitate a smooth and divot-free result.

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