According to the experts, steaming is one of the best ways to prepare food in the world.

What you think of when you hear the word "steam"?

Sauna? A steam locomotive? Hot coffee?

How about juicy vegetables, which are slowly cooked on steam?

Brief history

Steaming is not a newly-invented method. This cooking method is being used for thousands of years.

Steaming had played an important role in the life of many peoples of the world.

Rice – the staple food of people in the East - the best prepared if steamed.

The Chinese have been using steaming for more than 3,000 years. In Yunnan province, an ancient stone pottery for steaming was found.

Later, the Chinese have used dishes made of leaves, and today made of bamboo, for steaming.

In India, modak - a ritual of offering food to Ganesh - includes steamed dumplings, stuffed with coconut and brown sugar.

Couscous is a famous dish made of steamed wheat grits, which originates from Africa. This dish is described in the diary of Ibn Battuta - the great traveler and writer, who lived in the 14th century.

Couscous is still a favorite dish in Africa, and has become popular all over the world.

The benefits of steaming

Steaming is one of the healthiest methods of food preparation. But not only that.

Steaming is a special way of preparing food which allows foods retain their original appearance, flavor, color, and juices.

So, if you want to impress your friends with fine, healthy and professionally prepared meal - cook it on steam!

Steaming:

1. Preserves the structure of the food

Many types of vegetables can quickly boil and lose its shape. But if steamed, you do not have to worry that your vegetables will turn to mash.

Unlike other types of food preparation, steaming does not destroy the cellular structure of foods and their original flavor.

2. Preserves vitamins and minerals

When steaming, the loss of vitamins and minerals from foods is minimal.

For example, during steaming broccoli loses only 11% of flavonoids. When cooked in water, this loss is 66%, and cooking in a microwave - a staggering 97%!

When steaming broccoli, it retains 80% of vitamin C, while if you cook it in water it retains only 30%.

Therefore, if you want to eat foods rich in natural vitamins and minerals, steam it or eat it in its raw form.

3. Preserves the flavor, color and juice ingredients

Steaming foods retain their original color, flavor, freshness and juiciness.

4. Is a sophisticated way to add flavor to the food

You can add spices, stock or wine to water you are using for steaming your food. In this way, you can add incredible flavor and aroma to your dishes.

5. Saves energy

Steaming allows simultaneous cooking on several levels, which saves energy.

In India experienced housewives prepare the entire meal, steamed in special dishes on several levels.

6. It is not necessary to use oil - and the result is a light and healthy food

When steaming, it is not necessary to use oil. The result is healthy, tasty and light meal.

If desired, before serving, you can sprinkle vegetables with a few tablespoons of olive oil.

7. Cooks almost everything - from vegetables to pulses

When we talk about steaming, we are usually referring to vegetables.

But steaming is not limited to just vegetables. You can steam other food items.

3 Ways steaming

1. Classical steaming
   Food is placed in a colander, strainer or a special insert above the boiling water. In this way, you can prepare fruit, vegetables, pasta and many other foods.
    
2. Steaming in its own juice
   Wrap the food in parchment paper, bamboo leaves (Chinese method) or banana leaves (Indian method) and place it over boiling water. Food will be cooked by steaming in its own juice. This method is great for recipes that include marinating.
    
3. Steaming grains
   This is a traditional Eastern way of preparing rice and other grains using steam.
   Shortly fry rice and pour boiling water over it. Season with salt, cover and simmer for 10-15 minutes until the rice absorbs all the liquid. Then turn off the fire and let the rice sit for another 15-20 minutes.
    It is essential that during cooking you do not lift the lid and stir the rice.

Types of steaming dishes

There are several types of steaming dishes.

Steaming dishes made of bamboo

It is cheap (10-12 EURO) and natural, and you can get it in health food stores or in Risto.

Allows cooking on several levels (it is placed on wok – a traditional Chinese cooking pot).

 

Electric device for steam cooking

Price: between 40 and 60 EURO. You can get it in home appliance store.

Allows cooking on several levels.

Disadvantages: uses electricity, difficult to maintain, takes up space.

Stainless steel steaming cookware 

Price depends on the quality and the manufacturer (£ 40 to 140 EURO).

You can find it in stores specialized in the sale of dishes and larger supermarkets.

Allows cooking on several levels. It is more expensive than the other versions, but it is very practical, easy to maintain and long lasting.

Stainless steel steaming implant 

An ideal solution that is practical and affordable.

You can use it on dishes you already own. 

Only make sure that you select the appropriate implant size.

“Do it yourself" solution

You do not have time to search for special dishes? Make your own!

Arrange the vegetables in a colander, put on a pot of water of appropriate diameter and cover. Be careful that the cooking water does not touch the vegetables. Cooking should be done strictly on steam.

Instructions for steaming

Cooking depends on the type of dish you choose. If you bought an electric steamer, follow the manufacturer's instructions.

Steaming in bamboo dishes on several levels:

• Clean the vegetables and cut them into small pieces.
• Arrange fruit into colander according to its hardness – place harder fruits (carrot, kohlrabi) at the bottom and softer fruits (cauliflower, broccoli etc.) at the top.
• Place colander over the boiling water inside a wok and close it with bamboo lid.

Follow the instructions on the time of cooking food.

food item	Cooking time
broccoli, flowers	4-6 min
cabbage, grated	5-8 min
pees	2-3 min
kale	12 min
zucchinis	6-7 min
asparagus	8-10 min
French beans	8-10 min
carrot, cut into strings	5-7 min
cauliflower, flowers	6-10 min
egg plant, cut into cubes	5-6 min
pepper	2-4 min
green leafy vegetables	3-5 min
kohlrabi	30-35 min
onions, whole	20-25 min
mushrooms	4-5 min
tomatoes	2-3 min
potatoes, cut into cubes	10-12 mi

 

Specified time of cooking vegetables is related to cooking in dishes made of bamboo or stainless steel. Preparation time in electric cooking appliances electricity may vary.

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