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When steamed, vegetables like broccoli, spinach and lettuce lose just 9-15% of their vitamin C content. One study also found that steaming showed the best retention of phytochemicals (which are...
- Steaming. Steaming is one of the best ways to cook vegetables if preserving the maximum amount of nutrients is your goal. It's considered the best cooking method to preserve the vitamin C in vegetables, according to a September 2013 study in Nutrition & Food Science.
- Sautéeing. Sautéeing and stir-frying result in very flavorful veggies. Stir-frying tends to use high heat, but sautéeing on a low heat will preserve more nutrients that would otherwise be lost when heated.
- Microwaving. Contrary to popular belief, using a microwave is a convenient and nutritious way to cook foods. Still, microwaving results in minor decreases in vitamin C levels, according to a May 2020 study in Foods.
- Roasting. If you don't want to cook with water or oil, try a dry-heat method like roasting for your vegetables. It doesn't leach water-soluble vitamins, but all forms of heat reduce some nutrients so you'll want to avoid overcooking.
- The Science of Steaming
- Cooking with Steam
- Steaming Vegetables
- Steaming Fish and Shellfish
- Cooking en Papillote
- Health Benefits of Steaming
When steaming, food is actually cooked at a higher temperature compared to poaching, braising, and stewing. Once water is heated past the 212 F mark, it stops being water and turns into steam. Steaming has an advantage over methods such as boiling or even simmering in that there is no agitation involved, so it's gentler on delicate items like seafo...
Steaming can be done on a stovetop with two simple pieces of equipment: a pot and a steamer basket. The pot is filled with a small amount of liquid that is brought to a simmer; the item to be cooked is placed in a basket suspended above the liquid, and the pot is then covered. The hot steam circulates through the pot and cooks the food very quickly...
Until oven-roasting and grilling vegetables came into fashion, steaming was the primary way home cooks prepared their veggie side dishes. Too often, however, the vegetables were left as is after cooking, leaving them bland and flavorless. Or, worse, the vegetables were steamed for too long, resulting in a pile of tasteless, dark-colored mush. But v...
Seafood is particularly well suited for steaming. With compartment steaming, the cooking liquid (usually a broth, stock, or wine to add flavor) along with aromatic herbs, are gently simmered, creating flavorful steam. The moist environment inside the steamer compartment helps keep the fish tender and juicy. Seafood can also be steamed in its own ju...
Another technique for cooking with steam is known as cooking en papillote ("in paper") or in packets. This method is frequently employed for cooking fishand involves enclosing the food in a pouch of parchment paper or aluminum foil along with a little liquid (often wine) and perhaps lemon, herbs, and even thinly sliced vegetables. The packet is the...
Besides being a simple cooking method, steaming is also a healthy way to prepare food. Compared to most other cooking methods, steaming preserves up to 50 percent more nutrients in the foods, and doesn't require any fats when cooking. This makes steaming an ideal cooking technique when you are watching your calorie and fat intake. Just don't forget...
- Danilo Alfaro
Jan 13, 2022 · Steam is a moist cooking method; water vapors cook food while helping it retain moisture, keeping each bite tender and juicy, and that means you have a little wiggle room on cooking times. Beyond vegetables, it's really great with leaner meat like fish and chicken breasts.
Jan 27, 2021 · In the simplest terms, steaming is a fast, efficient, easy, and nutritious way to cook food. It preserves nutrients in food (and can even boost them). It keeps food moist (no more rubbery...
Mar 19, 2024 · Steaming is a cooking method that involves using hot steam to cook food instead of immersing it in water or oil. This healthy cooking technique preserves the nutritional value and flavor of the food by minimizing the loss of vitamins and minerals that can occur during boiling or frying.
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Steaming is the method of cooking food in hot vapour rather than liquid. You place food over boiling liquid (usually water or a mix of water and stock) and it is cooked by the hot vapours as the fluid underneath boils.
