Steaming is the he althiest way to prepare food. During traditional cooking, some of the valuable nutrients go to the water and pour it out. Steaming allows you to keep the maximum amount of vitamins and minerals.

It is estimated that during traditionalcookinglosses ofvitaminsand minerals reach an average of 40%. The most susceptible to damage are water-soluble vitamins - C (long-term cooking destroys up to 70% of this vitamin) and group B. Water also takes over some fat-soluble vitamins A and E. Vitamin losses occur even during short cooking, i.e. blanching ! Whensteaming , do not add fat, and do not add s alt (if anything, minimally), because the steam brings out the s alt contained in the products.

Steaming - what can be steamed

When steaming, the temperature reaches up to 120 ° C (in water 100 ° C), so dishes are ready quickly. Vegetables are especially easy to overcook, making them unpalatable. Cooked al dente, they retain their beautiful color, are firm and have a distinct flavor. You can steam all vegetables, even leafy vegetables such as spinach. Thanks to steam, potatoes sprinkled with herbs, broccoli and cauliflower are very flavorful.

We do not recommend tomatoes because they lose their flavor. In this way, you can also cook the pieces of meat - preferably delicate species (poultry and veal). Fish are also great for steaming. Before cooking, it is worth sprinkling them with lemon juice. Remember to cut meat and fish into even sized pieces before cooking. Steamed fish and meat are easily digestible and less fat than fried or baked. The water vapor perfectly brings out the flavor of the rice, especially its noblest aromatic varieties - basmati and jasmine. Steaming is also the traditional way of making couscous.

You must do it
  • Place the food on the steamer insert so that it does not come into contact with the water.
  • Try to distribute the products on the insole evenly, with a thin layer.
  • The pot should be large, there must be enough space in it for steam.
  • The lid has to be well-fitted so that the steam does not escape.
  • You put the basket with the products into the pot when the water startsto boil and only then do you count the cooking time.
  • Water should not boil too rapidly, it only has to rustle slightly ("blink"). You must make sure that it does not boil over, but if necessary, add boiling water (not to lower the temperature).

Steam cooking - how to season your food

Do not s alt the products before cooking because it is easy to over-s alt them. It is better to add s alt to them on the plate. Do not spare them herbs, fresh or dried. For flavor, you can put a few sprigs of fresh herbs in the water. When you cook fish for a special occasion, you can mix the water half and half with dry white wine.

Steam cooking - Steam cooking equipment

Metal steamer inserts are best for beginners. Their diameter can be adjusted to the size of the pot. Bamboo baskets are intended for oriental (but not only) dishes.

We recommend

Author: Time S.A

An individually selected diet will allow you to lose weight, maintain weight or prevent diet-related diseases, and at the same time eat he althy and tasty. Use JeszCoLisz, the innovative online dietary system of the He alth Guide and take care of your he alth and well-being. Enjoy the perfectly selected menu and the constant support of a dietitian today!

Find out more

They can be stacked on top of each other - cook meat at the bottom, for example rice above. A special steam pot is convenient to use - it has a perforated insert on which the products are placed.

We recommend the steamer to those who are busy. This electric device saves a lot of time, because it allows you to cook several dishes at the same time: meat, fish, vegetables. In addition to saving time, convenience is important: nothing will boil over or burn, and the automatic timer allows you to precisely set the cooking time. Some steamers have a system that maintains the temperature after cooking is finished, as well as a timer that allows you to turn it on at a specific time.

Steaming can also be done in a pressure cooker, combi cooker and microwave oven with Steam Cooking function. Such cookers have a special two-piece dish. Pour water into the lower part, arrange the products in the upper part. A steam oven is a great solution for advanced enthusiasts of light cuisine. It allows you to cook several dishes at the same time - they are set on different levels.

"Zdrowie" monthly

See the gallery of 9 photos

Category:

What do you eat