Steam Food: Healthy, Tasty, And Easy To Make

Steaming is a cooking method that uses steam to cook food. It is considered a healthy cooking technique as it avoids the hidden calories of butter, oil, and other fats, leaving the flavours and textures of the food intact. It is also a fast and gentle way to cook food, making it ideal for delicate foods such as seafood and shellfish. Steaming is a versatile technique that can be applied to almost any cuisine and can be done using a variety of equipment, from a simple pot with a lid to a bamboo steamer or a modern stainless steel steamer.

What is steaming?

Steaming is a cooking method that uses steam to cook food. It is considered a healthy cooking technique and can be used for many kinds of foods. It is an old and very common technique used all over the world, especially in East Asian cuisine.

Steaming is done by boiling water, which then vaporises into steam. The steam carries heat to the food, cooking it. The food is kept separate from the boiling water but comes into direct contact with the steam, resulting in a moist texture. This is different from double-boiling, where food is not exposed to steam, and pressure cooking, which uses a sealed vessel.

Steaming is a versatile technique that can be applied to almost any cuisine, as long as you have the right tools. It is a gentle method, making it suitable for delicate foods such as seafood and shellfish. It is also a quick way to cook and helps food retain its nutrition, colour, and texture.

There are different types of steamers available, such as food steamers, which are kitchen appliances made specifically for steam cooking. You can also use a wok, a bamboo steamer, or a metal steamer made of aluminium or stainless steel.

Steaming is an excellent way to cook vegetables, meats, fish, eggs, and more. It is a healthy option as it requires little to no oil, and it helps retain nutrients in the food.

The benefits of steaming

Steaming is a cooking technique that uses hot steam to conduct heat into the food. This means that the food does not come into contact with water or with cooking oils and fats, as it would when boiling or frying.

Retains Nutrients

Steaming helps food retain its nutrition, colour and texture. It is a gentle way to cook delicate items like seafood and shellfish. It also keeps all those valuable nutrients inside the food, instead of in the cooking liquid. For example, vitamins and minerals are retained, and the process can enhance vitamins such as vitamin B, thiamine, niacin, vitamin C, and minerals such as potassium, calcium, phosphorous and zinc.

Quick and Inexpensive

Steaming is a quick and inexpensive way to prepare food. It is also a fast way to cook, and because it requires less water, it is more energy-efficient than boiling.

Reduces Unpleasant Smells

Steaming reduces the unpleasant smells typical of some foods.

No Transfer of Flavours

Steaming food does not allow flavours to mix, so you can cook different types of food together in the same oven without any transfer of flavours.

Easy to Digest

Steaming softens the fibres of vegetables and fruits, making them more easily digestible.

What foods can be steamed?

Steaming is a versatile cooking method that can be applied to a wide variety of foods, including vegetables, meats, poultry, and seafood. Here are some examples of foods that can be steamed:

Vegetables

Technically, any vegetable can be steamed, but some of the most commonly steamed vegetables include broccoli, spinach, and other leafy greens, cauliflower, asparagus, carrots, green beans, small potatoes, and artichokes. Steaming is an excellent cooking method for vegetables like beets, broccoli, and cauliflower, which can become soggy when simmered. It is also a good first step for vegetables that will be cooked another way, such as stir-frying. For example, steaming broccoli before adding it to a stir-fry will help it achieve a nice texture.

Meat and Poultry

While steaming may not be the first cooking method that comes to mind for meat and poultry, it is a healthy option that requires no added fat or oil. Foods containing proteins, such as dumplings, can be cooked nicely in a steamer. Lean, whole chickens, chicken breasts, or pieces wrapped in parchment paper can be seasoned with herbs, salt, or garlic before being steamed.

Fish and Shellfish

Delicate fish and shellfish retain moisture when steamed. Examples of fish that can be steamed include salmon, trout, tilapia, bass, and cod. Shellfish such as clams, mussels, crab, and lobster can also be steamed. Seasoned salmon or other white fish can be placed on a bed of fresh herbs or citrus slices and steamed until flaky.

Eggs

Hard-boiled eggs can be steamed on the stove or using electric mini counter appliances. Steam for six minutes for a soft-boiled egg and 12 minutes for a hard-boiled egg.

Soufflés, Custards, and Pastries

Certain desserts, such as spongecakes, custards, and soufflés, call for steaming, resulting in silky and moist textures. Examples include chocolate-orange steamed pudding, steamed sponge pudding, and chawanmushi (a savoury egg custard).

Rice

Rice can be steamed, although in Chinese cooking, this is simply referred to as "cooking" rather than "steaming". In a separate container, a small amount of water is simmered, and the steam cooks the rice. A rice cooker is a good investment for foolproof and hands-free rice cooking.

Bread and Buns

Steaming is used to cook various types of bread and buns, including Chinese steamed bread rolls, Chinese steamed buns (baozi), and mantou (steamed buns).

Dim Sum and Dumplings

Dim sum and dumplings are commonly steamed in Chinese and East Asian cuisines. Examples include siu mai (meat dumplings), har gao (shrimp dumplings), and pork and prawn wontons.

Traditional Dishes

Steaming is used to prepare traditional dishes from various cultures, such as tamales in Mexican and Central American cuisine, mochi rice cakes in Japan, and steamed cornbread (wotou) in China.

Defrosting and Reheating

Steaming is also useful for gently defrosting or reheating food, helping it retain moisture and flavour without overcooking or drying out.

How to steam food

Steaming is a moist-heat cooking method that uses hot steam generated from boiling water to cook food. It is considered a healthy cooking technique that can be applied to almost any cuisine. Here is a step-by-step guide on how to steam food:

Step 1: Gather Your Equipment

You can steam food with a food steamer, a kitchen appliance specifically designed for steam cooking. Alternatively, you can use a simple DIY setup with a few common kitchen items: a deep vessel like a wok, pot, or deep pan; a lid that does not touch the food when covered; and something to keep the food from touching the water, such as a round cooking rack or even aluminium foil balls.

Step 2: Prepare Your Steamer

If using a food steamer, fill the base with water according to the manufacturer's instructions. If using a DIY setup, fill your vessel with about an inch of water, ensuring it does not touch the highest part of the rack or your steaming platform.

Step 3: Prepare Your Food

Decide on the amount of food you will be cooking and cut it into uniform sizes to ensure even cooking. For vegetables, this may mean cutting them into bite-sized pieces or florets. For proteins, portion them into servings.

Step 4: Start Steaming

Place your food in the steamer basket or on your steaming platform. Cover the pot with the lid and turn the heat to medium-low. Allow the water to boil and produce steam. You may need to adjust the heat to maintain a steady stream of steam without boiling the water away.

Step 5: Cook to Desired Doneness

Steam your food for the recommended time, referring to a recipe if you have one. For vegetables, cook until they are brightly coloured and just barely soft. For proteins, cook until they are tender and can be easily pierced with a sharp knife. Be careful not to overcook, as this can result in mushy food with diminished flavour.

Tips and Tricks:

• Keep the lid on your pot or steamer to maintain steam and water levels.
• Use steaming to reheat leftovers without drying them out.
• Experiment with adding aromatics like herbs or citrus slices to the bottom of your steamer to infuse flavour into your food.

The history of steaming

Steaming is an ancient cooking technique, with some of the earliest examples of steam cooking found in China's Yellow River Valley, dating back to around 5000 years ago. Early steam cookers made from stoneware have been discovered, as well as steam pits in the American Southwest of a similar age. Steam cooking was also practised in Japan during the Stone Age, and in Italy and Sardinia during the Bronze Age.

Steaming is a versatile and healthy cooking method that can be applied to almost any cuisine. It is particularly popular in East Asian cooking, with the bamboo steamer and the modern metal steamer being the two classic steamers used in this region. In the West, steaming is most commonly used for cooking vegetables, while in East Asian cooking, it is commonly used for seafood and meat dishes.

Steaming works by continuously boiling water, causing it to vaporise into steam. The steam then carries heat to the nearby food, cooking it. This technique keeps the food separate from the boiling water, resulting in a moist texture.

The use of bamboo or reed baskets for steaming food has a long history in China, and this traditional method is still used today. Over time, the design of steamers has evolved, with the creation of modern metal steamers, as well as microwaveable silicone and plastic-hybrid steamers.

Frequently asked questions