Who says eating healthy is bland and boring? By steaming, for example, you can get food to better preserve its properties and without losing a hint of its flavor.
When steaming, food does not come into contact with water and the temperature does not exceed 100 o C. Thanks to this, vitamins and minerals, which are diluted in the water or destroyed by heat, resist more . For example, a cup of raw cabbage provides 150 mg of vitamin C; steamed, about 115 mg; and boiled, 75 mg. And since you do without fat for cooking, it is a cooking technique much lighter than others.
How to steam well
- Even cooking. Cover the pot in which you are going to cook it well so that the steam does not escape, and leave space between the food so that the steam circulates easily. If you want no nutrient to be lost, it is very important that the water does not touch the food you are going to cook.
- Respect the times. To make the meat and fish just right and the vegetables al dente for more filling, follow the directions for the steam method you use. A silicone case is not the same as an electric steam engine. And keep in mind that each food has its own cooking time.
- Not spinach, not chard. These green leafy vegetables are rich in oxalates, and an excess of oxalates can lead to kidney stones or aggravate arthritis. Therefore, it is more appropriate to boil them. Thus the oxalates are diluted in the cooking water and we do not absorb as many in our body.
How to enhance the flavor
- Salt, add it last. This way the food keeps its appearance and texture better. Especially in the case of vegetables, since they soften if they have salt when cooked.
- Macerate the meat. To enhance its flavor, marinate the meat in oil and aromatic herbs, garlic, ginger … Or in wine or beer, at least half an hour before putting it in the steamer.
- Flavor the fish. To gain flavor, add ginger, shallots, spices, aromatic plants … to the cooking water.
- Sweeter fruits. If you give them a touch of steam (2 or 3 minutes) and flavor them with cinnamon, ginger or vanilla, they gain sweetness without the need to add sugar and they hardly lose nutrients.
TrickClara
REUSE THE WATER IN YOUR CREAMS
This will enhance the flavor of the vegetables. And you can also add it to cooking rice, pasta or legumes or even a stew. But keep in mind that, if you have added salt to the food during cooking, part of it will have ended up in the water. So do not add salt to the dish until you taste it and rectify at the end.
The material does matter
In addition to proper cooking, take into account the material of the pots or containers that you are going to use for steaming.
- Teflon is not highly recommended. If it is not in perfect condition, particles could be released during cooking and reach the body through food.
- Cast or cast iron is a safe option.
- Glass is also highly recommended, like ceramic, titanium or stainless steel.
- Silicone is harmless, only if you cook fatty foods you have to renew it more frequently.
- Clay is safe if it is lead free. In contrast, aluminum or plastic may not be so advisable.
- Bamboo or other plant-based fibers, while harmless, are difficult to clean and can accumulate bacteria over time.
