by Christine Hunt

 

Yummy steamed veggies!Like stir-frying, steaming vegetables also preserves nutrients that would be lost when boiled.  The colors stay bright, flavors are sweet and fresh and, if you are trying to cut back on fats, no oil or butter is used – just swirling steam.   Many times they can be topped with simple, herb based seasonings or sauces  to add flavor and stimulate your palette.

 

To steam vegetables you will need some basic equipment.  One of the simplest, and least expensive, is a metal steaming basket as shown to the right.  Some are collapsible and will adjust to the size of your pot, others are more solid and rest inside.  

 

Double boiler with steamer pot.Some double boilers have a steamer pot option that sits on top. 

Bamboo steamer basket for wok.And if you want to use your wok for steaming you may use a bamboo steaming basket.  Any of them will accomplish the task beautifully.

 

To steam, fill the bottom of the pot with about 1″ to 1.5″ of water, making sure that it doesn’t touch the bottom of the rack.  Bring the water to a boil over high heat then place the vegetables in the rack.  Cover and reduce to medium heat and begin timing.  The water should be boiling the entire time.  Check the level occasionally and add more water if needed. 

 

How long you need to cook the vegetables will depend on their freshness and maturity of the vegetables.  It is best to steam one type of vegetable at a time but if time and space is limited refer to the steaming chart below and put the firmer vegetables in first then follow with those that are softer or more tender at the appropriate interval so that all are cooked and ready at the same time.

 

You may test after the minimum cooking time by tasting or using a fork to determine their tenderness.  If still to firm, continue to cook and test frequently until they are done to your liking.  Most cooked vegetables should be just tender when pierced.  Whole potatoes should be tender throughou8t and leafy vegetables should be wilted and have a bright color.  When they turn dark, they are overcooked.

 

Below is a chart of quantities of vegetables and their recommended cooking times.  It may take a little experimentation but steaming vegetables will add variety to your meals and preserve valuable nutrients.

 

To your health!

 

Vegetable steaming table.

Use this handy Vegetable Steaming Table for perfectly cooked veggies every time!

 

Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off) and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine Hunt

An experienced Wellness Coach, Certified EFT and Certified Matrix Reimprinting Practitioner, Christine Hunt gets results for her clients that conventional therapies cannot. She takes the whole person approach when working with her clients. She has been a Certified Practitioner since 2013 and has done hundreds of sessions helping her clients to uncover and remove the obstacles to their problems with weight, illness, pain, addictions, traumas, relationships, grief/loss and financial security opening doors to their personal fulfillment and happiness. Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed. Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.
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