by Nikou

Created on: January 12, 2009   Last Updated: August 04, 2010

Steaming is a great, low fat, low calorie, highly nutritious way to prepare vegetables. However, if done improperly, it can result in bland looking and tasting mush.

So how do you do it?

For starters, you need the right equipment. A steamer basket of some kind, with the correct pan, and a lid. You can go all out, with the bamboo steamers for over a wok, with multiple layers, or you can be simple (though just as delicious) with a little steamer basket to fit in any one of the saucepans you already own.

Now, the principle of steaming is simple, to cook the vegetable without losing the nutrients into the cooking water. This means it is ESSENTIAL to not put too much water in the pan. If you can see water after you put in the steamer basket, it's too much. I usually only put about a 1/4 inch of water in the bottom of my pan, since my steamer has very short legs.

When steaming, you simply cannot walk off and leave your items. It is very easy to ruin your vegetables by over steaming. It is better to slightly under-steam than to over-steam. You are looking for the vegetable's color to turn vibrant (indicating the cells have burst), and the texture to just reach where you can easily insert a knife. At this stage, immediately remove from the heat, and don't put the lid back on the pan. Serve immediately.

Approximate cooking times for basic vegetables are as follows:

Asparagus 8-10 minutes

Bean Sprouts 3-4 minutes

Green Beans 8-10 minutes

Broccoli and Cauliflower 11-13 minutes

Brussels Sprouts 11-13 minutes

Cabbage - shredded 6-8 minutes

Cabbage - wedges 14-16 minutes

Carrots 8-10 minutes

Celery 8-12 minutes

Greens (collards, spinach, mustard, etc.) 6-11 minutes

Mushrooms, fresh sliced 3-4 minutes

Pea Pods (edamame, sweet peas, etc.) 4-6 minutes

These times are only guidelines, and will depend on the freshness and size of the vegetable. Smaller vegetables will need less time than larger, fresher less time than older. Begin checking 2-3 minutes before the allotted cooking time is up, to make sure you don't over cook them.

My favorite recipes are all very simple and easy.

Broccoli

1 bunch broccoli

1 lemon

Salt and pepper to taste

Cut the florets off the broccoli stems, and place in steamer basket. When water is boiling in your saucepan, place steamer basket in pan, and put on the lid. Let steam for five minutes, then remove the lid. Squeeze the lemon over the broccoli, and sprinkle with salt and pepper. Replace lid, and steam for an additional 5 minutes, or when broccoli gives easily to a knife, and is bright green.

Cauliflower

1 head cauliflower

1/2 tbsp mustard (Dijon is best)

a little water

salt and pepper to taste

Cut florets off head of cauliflower, and place in steamer basket. When your water is boiling, place steamer basket in pan, and put on the lid. Let steam for 5 minutes. While cauliflower is steaming, blend the mustard with a little water, until it can be poured. Remove lid from pan, and drizzle the mustard mix over the cauliflower. Sprinkle with salt and pepper. Return lid, and steam for an additional 5 minutes, or until cauliflower is tender.

Enjoy!

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