Steaming Veggies: Creative Recipes For Healthy Eating

Steaming vegetables is a quick, easy, and healthy way to cook. It's a simple and direct method of cooking that retains nutrients and natural flavours. There are many ways to season steamed vegetables to make them taste even better. For example, you can add salt and pepper, butter, olive oil, lemon juice, garlic, or various herbs and spices. You can also steam vegetables in different liquids, such as broth or tea, to infuse them with different scents and flavours.

Seasoning with salt and pepper

There are a few different ways to season steamed vegetables with salt and pepper. One way is to simply sprinkle kosher salt and black pepper on the steamed vegetables and toss gently to coat them in the seasoning. Be sure to taste the vegetables and add more seasoning if desired.

Another way to season steamed vegetables is to add the salt and pepper to a quick and simple sauce and pour it over the veggies. For example, a garlic butter sauce can be made by melting butter in a saucepan and sauteing garlic until fragrant. Salt and pepper can be added to this mixture, and then it can be drizzled over the steamed vegetables. Alternatively, olive oil and lemon or lime juice can be used as a healthier way to season the vegetables.

Additionally, salt and pepper can be added to steamed vegetables by tossing them with butter, olive oil, minced garlic, and lemon pepper. This method adds a nice flavour to the vegetables and makes them more nutritious.

When seasoning steamed vegetables with salt and pepper, it is important to taste the vegetables and adjust the seasoning to your liking. This will ensure that the vegetables are seasoned to your preference.

Drizzling garlic butter sauce

Ingredients:

• Steamed vegetables of your choice (fresh vegetables are recommended for best results)
• Unsalted butter
• Fresh garlic, minced or crushed
• Salt (preferably kosher salt)
• Black pepper
• Fresh herbs (optional) such as parsley, oregano, basil, thyme, etc.

Instructions:

• Prepare your steamed vegetables by cutting them into uniform pieces for even cooking. Root vegetables and denser vegetables will take longer to steam, so you may want to cut them into smaller pieces.
• Steam your vegetables using a steamer basket or a saucepan with a steamer insert. Add about an inch of water to the saucepan and bring it to a simmer. Place the steamer basket over the saucepan, ensuring that the water doesn't touch the basket. Cover and steam for about 8 minutes or until the vegetables are cooked to your desired doneness.
• While the vegetables are steaming, you can start making the garlic butter sauce. Melt the butter in a separate saucepan over medium heat. Be careful not to let it burn.
• Add the minced or crushed garlic to the melted butter. Sauté the garlic for about 1-2 minutes until it becomes fragrant. Adjust the heat to medium-low to prevent the garlic from burning, which can make the sauce bitter.
• Remove the saucepan from the heat and stir in the salt, pepper, and fresh herbs (if using). You can also add other seasonings like red pepper flakes to add a little heat to your sauce.
• Taste the sauce and adjust the seasoning to your preference.
• Remove the steamed vegetables from the steamer and place them in a serving bowl.
• Drizzle the garlic butter sauce generously over the steamed vegetables. Toss gently to coat the vegetables evenly with the sauce.
• Serve the garlic butter steamed vegetables immediately while the sauce is still warm and fragrant.

This dish is perfect as a side for roast dinners or holiday meals. You can also enjoy it as a quick lunch or even a snack! The garlic butter sauce adds a delicious punch of flavor to your steamed vegetables.

Using a bamboo steamer

Step 1: Prepare your bamboo steamer

Before using a bamboo steamer for the first time, it is important to clean and treat it properly. Wash the steamer with hot, soapy water and let it dry completely before use. You can also soak the bottom rim of the steamer in water for about 30 minutes to prevent scorching when steaming.

Step 2: Fill your wok or pan with water

Place the bamboo steamer into your wok or a wide-rimmed, shallow pan. Fill it with enough water so that it comes up above the bottom rim of the steamer by about a quarter to half an inch. The water level should be high enough to submerge the bottom rim of the steamer but not touch the food inside.

Step 3: Line the bamboo steamer baskets

Bamboo steamers usually have two or three interlocking baskets that stack on top of each other. Line the baskets with parchment paper, banana leaves, lotus leaves, cabbage leaves, or reusable cloth or silicone liners. This will prevent the food from sticking to the bamboo. If you are steaming marinated meats or vegetables, you can place them directly in a heatproof plate or bowl to collect the juices.

Step 4: Place food in the bamboo steamer

Arrange the food inside the baskets, leaving enough space for steam to circulate. If you are stacking multiple baskets, place the food that takes the longest to cook at the bottom and the quickest-cooking food at the top. This way, all the food will be ready at the same time.

Step 5: Place the bamboo steamer in the wok or pan

You can preheat the water so it is simmering when you place the bamboo steamer into the wok or pan. Alternatively, you can place the steamer into the wok/pan when the water is cold and then turn on the heat to gradually bring it to a simmer.

Step 6: Allow the food to steam

Once the water is simmering, the food will start to cook. Follow the recipe instructions for cooking time, but keep an eye on the water level and add boiling water as needed. Do not add cold water, as it will interrupt the cooking process.

Step 7: Care and cleaning

After use, wash the bamboo steamer with mild dish soap and hot water. Rinse thoroughly and let it air dry completely before storing to prevent mould or mildew. Do not put the bamboo steamer in the dishwasher or soak it in water for more than 5 minutes.

Adding olive oil and lemon juice

Steaming vegetables is a great way to cook them, as it is quick, light, and retains flavour and nutritional value.

If you want to add olive oil and lemon juice to your steamed vegetables, here is a step-by-step guide:

Step 1: Prepare the Vegetables

Wash your vegetables and cut them into uniform pieces. This will ensure even cooking. You can leave the peels on if you prefer.

Step 2: Prepare the Steamer

There are various types of steamers available, such as bamboo, metal, silicone, or microwave steamers. Choose one that suits your needs and follow the instructions for use. If using a bamboo or metal steamer, add about one inch of water to a saucepan and place it on the stove top over medium heat. Bring the water to a simmer.

Step 3: Steam the Vegetables

Place the prepared vegetables in the steamer basket. If using a multi-tiered steamer, arrange the vegetables according to their cooking time, with slower-cooking vegetables on the bottom and quicker-cooking vegetables on the top. Cover the steamer with a lid and steam until the vegetables are tender. The cooking time will vary depending on the type and size of the vegetables, so be sure to check their doneness regularly.

Step 4: Season with Olive Oil and Lemon Juice

Once the vegetables are steamed to your liking, remove them from the steamer and place them in a serving bowl. Drizzle olive oil over the vegetables, followed by a squeeze of fresh lemon juice. Toss the vegetables gently to coat them evenly. You can also add other seasonings like salt, pepper, or fresh herbs to taste.

Step 5: Serve

Your steamed vegetables with olive oil and lemon juice are now ready to be served! Enjoy them as a healthy and delicious side dish or snack.

You can also experiment with different types of olive oil and lemon juice combinations, such as using infused olive oils or adding a sprinkle of lemon zest for extra flavour.

Roasting instead of steaming

Roasting vegetables is a great alternative to steaming them. It's a simple process: chop up your chosen vegetables, toss them in oil, spread them out on a baking sheet, and roast in the oven. You can stir them occasionally if you like, and they're done when they're tender and crispy.

Roasting is a great way to get a creamy texture and soft insides, with crispy, caramelized edges. It's especially good for root vegetables, which can take longer to steam. Roasting also means you can add seasoning and flavours that might not work with steamed vegetables.

Steam-roasting is a technique that combines the benefits of roasting and steaming. It's a simple two-step process that ensures your vegetables are cooked evenly, with a soft, creamy texture. First, you add a bit of water to your baking sheet, cover it with foil, and let the vegetables tenderize in this moist environment. Then, you remove the foil and return the vegetables to the oven so that the dry heat can caramelize and brown the outsides. This method is ideal for sturdier vegetables like potatoes, carrots, and beets, and it saves you time and equipment by combining steaming and roasting in one step.

If you're short on time, you can also roast frozen vegetables. This method works especially well for bags of frozen mixed vegetables, like broccoli, carrots, and cauliflower. Simply spread them out on a baking sheet, drizzle with olive oil, and season with garlic powder, salt, and pepper. Cover with a silicone baking mat and roast for around 28 minutes. Then, remove the mat and roast for another 6-7 minutes, or until the vegetables are tender. This method gives you the softness of steamed vegetables with the flavour of roasted ones.

Frequently asked questions