Steaming Delights: What To Steam For A Healthy Feast

Steaming is a versatile cooking method that can be used to prepare a wide variety of dishes. It is a healthy cooking technique that eliminates the need for added fats or grease, allowing the food to cook in its juices and retain its natural flavour. Steaming also helps to preserve the nutrients in food, making it a great option for preparing healthy meals. With just a few simple kitchen tools, you can steam anything from eggs and vegetables to meat and seafood. So, what are some of the best foods to steam?

Seafood

Steaming is a gentle, fat-free cooking method that keeps the natural moisture in foods, making it an excellent choice for preparing seafood. The safe distance between the food and the heat source helps protect against drying, and the steam adds flavour to the dish.

Best seafood for steaming

The best seafood for steaming includes fillets and steaks, whole fish, and rolled fillets. Fish such as flounder, sand dab, snapper, sole, tilefish, whitefish, and whiting are good options. Shellfish like crab, lobster, mussels, clams, and shrimp are also great choices.

Tips for steaming seafood

• Use a steaming basket or bamboo steamer placed over a pot of simmering liquid, such as water, seafood broth, or wine.
• Fill the pot with about 2 inches of liquid and bring it to a boil.
• For extra flavour, add ingredients like lemon slices, white wine, herbs, or spices to the liquid.
• Place the seafood in the steamer, ensuring it doesn't touch the liquid, and cover the pot tightly.
• Cook for about 10 minutes per 1 inch of thickness.

Steamed seafood recipes

• Steamed Murray Cod, Prickly Ash, Scorched Spring Onion
• Steamed Whiting, Pepita, Caper and Herb Butter
• Steamed Blue Eye, Peperonata, Pancetta and Spring Onion Oil
• Steamed Snapper with Ginger and Spring Onion
• Steamed Lobster Tails
• Steamed Shrimp

Vegetables

Steaming is a great way to cook vegetables, as it helps retain their nutrients and natural flavours. It is also a simple and quick way to cook.

There are many vegetables that can be steamed, and it is a particularly good method for sturdier vegetables that won't turn to mush, such as:

• Broccoli
• Cauliflower
• Carrots
• Asparagus
• Artichokes
• Zucchini
• Green beans
• Baby bok choy
• Spinach
• Chinese broccoli
• Radishes
• New potatoes
• Kale
• Collard greens
• Mustard greens
• Swiss chard
• Cabbage
• Brussels sprouts
• Peas
• Peppers
• Mushrooms
• Potatoes
• Squash
• Pumpkin
• Turnips

How to steam vegetables:

Steaming is a simple process that requires a pot, a steamer basket, and water. Here are some steps to follow:

• Cut the vegetables into uniform sizes so that they cook evenly.
• Add water to the pot and bring it to a boil. The amount of water will depend on the type of steamer and vegetables being cooked.
• Place the steamer basket in the pot, making sure it is not in direct contact with the water.
• Add the vegetables to the steamer basket. You can mix different types of vegetables, but be aware that denser vegetables like carrots will take longer to cook than more tender vegetables like broccoli.
• Cover the pot and reduce the heat to medium.
• Start checking the vegetables after a few minutes. They are done when they are tender and can be easily pierced with a knife. Most vegetables will also be bright and vibrant in colour.
• Remove the vegetables from the steamer and serve. You can toss them with a little olive oil or butter, salt, and a squeeze of lemon for extra flavour.

Meat

Steaming is a great way to cook meat, retaining its natural juices, flavour and nutrients. It is also a healthy cooking method as it requires minimal oil.

Choosing the Right Meat

Cuts of meat that are suitable for steaming are those that are tender and have some marbling. Good choices include sirloin, ribeye, striploin, and tenderloin. However, other cuts such as chuck or round can also be steamed but may require longer cooking times to become tender.

Preparing the Meat

Start by cutting the meat into thin slices to ensure even cooking. You can then marinate the meat with your preferred seasonings. A combination of soy sauce, garlic, ginger, and sesame oil makes for a flavourful marinade.

Setting Up Your Equipment

You can use a traditional bamboo steamer or a stainless steel steamer basket placed over a pot of boiling water. Make sure there is enough water in the pot, but ensure it doesn't touch the bottom of the steamer basket.

Cooking the Meat

Arrange the marinated meat in a single layer on the steamer basket, ensuring the pieces are not touching. Cover the steamer with a lid and let the meat cook for about 8-10 minutes. The cooking time may vary depending on the thickness of the slices and the desired level of doneness.

Checking for Doneness

Use a fork or a meat thermometer to check if the meat is cooked to your liking. A safe internal temperature for beef is 145°F (63°C) for medium-rare, 160°F (71°C) for medium, and 170°F (77°C) for well-done.

Serving the Meat

Once the meat is cooked, it's ready to be plated and served. Steamed meat can be served on its own, with its natural juices, or incorporated into various dishes like stir-fries, salads, or wraps. It is a versatile ingredient that can be used in a wide range of culinary creations.

Eggs

Steaming is an excellent way to cook eggs, resulting in a more tender egg white and a creamier yolk. Plus, steamed eggs are easier to peel than boiled eggs! Here are some tips and techniques for achieving the perfect steamed eggs:

Hard-boiled Eggs:

To make hard-boiled eggs that are easy to peel, steaming is the way to go. The hot steam permeates the egg shell, making it less likely for the egg whites to fuse with the membrane, resulting in a perfectly cooked yolk that can be easily separated from the shell.

Here's how to do it:

• Put about an inch of water into a saucepan. You want enough so that it doesn't boil off while cooking but not too much that it touches the steamer basket.
• Place a steamer basket over the water.
• Cover the pot and bring the water to a boil. Once boiling, add the eggs to the steamer basket in a single layer.
• Cover and cook over high heat for 10 to 12 minutes, depending on how hard you like your yolks.
• Remove the eggs and place them in a bowl of icy cold water to stop the cooking process.
• Peel the eggs and enjoy!

Soft-boiled Eggs:

If you prefer your eggs soft-boiled, steaming is also a great option. Here's how to do it:

• Follow the same steps as above, but reduce the steaming time to 6 minutes for a soft-boiled egg.
• For a soft-boiled egg with a runny yolk, steam for 4 to 5 minutes.

Chinese-style Steamed Eggs:

Steaming is also a popular technique in Chinese cuisine, resulting in a silky, custard-like dish. Here's how to make Chinese-style steamed eggs:

• Crack 3 eggs into a measuring cup and note the volume (usually around 2/3 cup).
• Pour the eggs into a bowl, add a pinch of salt, and beat for at least 1 minute.
• Measure out the same volume of water and add it to the bowl, along with the same volume of chicken or vegetable stock. Whisk in a teaspoon of sesame oil.
• Pour the egg mixture through a fine-mesh strainer into a shallow heat-proof dish or individual ramekins.
• Fill your steamer setup with enough water to simmer for a few minutes. The water shouldn't touch the dish of eggs.
• Bring the water to a boil, place the dish of eggs in the steamer, cover, and steam over medium-high to high heat for 3 minutes.
• After 3 minutes, turn off the heat but keep the steamer covered. Let it stand for 14 minutes.
• Remove the dish from the steamer, sprinkle with scallions, and serve.

So, the next time you're wondering what to do with your eggs, give steaming a try! It's a gentle cooking method that results in tender, creamy eggs that are perfect for any meal.

Fruit

Steaming fruit is a great way to prepare a healthy dessert or snack, and it's also a fantastic option for baby food. Here are some tips and ideas for steaming fruit:

Microwave Steaming

Microwaving fruit is a convenient and quick way to steam it. Simply cut fruit into 1/2- to 1-inch pieces (you can also slice some fruit, like apples, in half) and place them in a microwave-safe bowl with a lid. You can steam one type of fruit or create a blend by combining several types. Add just enough water or juice to the bowl to barely cover the bottom, and then microwave on high in 30-second increments, stirring after each increment, until the fruit reaches your desired softness. Some fruits that work well for microwave steaming include apples, kiwi, pears, blueberries, strawberries, plums, peaches, and raspberries.

Stove-Top Steaming

If you prefer to steam fruit on the stove, you'll need a pot with water and a steamer basket. Cut the fruit into uniformly sized chunks and place them in the steamer basket. Boil the water until the fruit is tender. Pears, for example, steam very quickly on the stove because they are soft. You can also steam sweet potatoes in their skin by poking holes in them and placing them in the microwave; they can then be peeled and pureed.

Oven-Roasted Fruit

Another option is to roast fruit in an oven, especially if you have a steam oven. This method works well with stone fruits like plums, apricots, peaches, and nectarines. Preheat your oven to 350˚F/180˚C, using the combi steam setting if available. Place the fruit in a dish, and if using a vanilla bean, halve it and tuck it under the fruit. Sprinkle with sugar to taste. Roast for around 20 minutes, or until the fruit is bubbling, softened, syrupy, and starting to brown.

Serving Ideas

Steamed fruit has a soft texture that is perfect for purees, sauces, and dessert toppings. For a tasty dessert, try serving steamed apples with vanilla ice cream or frozen yogurt, drizzling them with an apple cider sauce, and finishing with whipped cream and nuts. You can also stir steamed fruit into oatmeal or serve it over natural yoghurt.

Frequently asked questions