We will review another important cooking method in this post known as steaming. This method is widely applied, mainly for vegetables and it does not involve the adding of any oils or fats. A food is allowed to cook when covered, and additives such as salt can be added.
What Is Steaming?
Steaming is a cooking method that involves no adding of oils or fats. It is an indirect cooking method that uses moist heat to cook food. The food does not come into contact with the water. It is the water that boils and vaporizes to release steam that cooks the food. Additives such as salt and spices are usually added to the food directly and not the steaming water.
Which Foods Can You Steam?
This cooking method is good at retaining a food’s flavour and colour. If steaming is done for short durations, the food flavour is maintained and there is minimal loss of Vitamins B and Vitamin C. This method is mainly utilized for vegetables i.e., cabbage, carrots, kales, broccoli although it is a suitable cooking technique that can be used for grains as well. Grains usually undergo fewer nutrient losses through leaching when cooked through steaming rather than boiling. Protein-rich foods such as meat, fish etc can also be steamed, and if steamed for a shorter time, they also undergo minimal nutrient losses.
How To Steam
- The water in cooking pot is allowed to boil.
- A perforated container is placed on top of pot. This container has the food being steamed.
- Add salt or spices to food when in the perforated container.
- Cover the container and allow food to steam.
Alternatively, you can put the food such as vegetables in a cooking pot and cover with lid; then allow to cook at low heat without adding water.
Depending on food, it should take several minutes-approximately 5-10 minutes. In case you need to add more water while steaming, it is better to add hot water rather than warm or cold water to prevent the lowering of the temperature of steamed water as this may slow cooking time.
Let’s say, if you are recommended to cut back on fats, occasionally steaming your foods can be an approach that can help you achieve this outcome.
Steaming is a cooking method that preserves nutrients especially when used for short durations. This method can be used when cooking grains, vegetables and meat. Incorporating this cooking method allows you to add more variety to your cooking styles.