The Healthiest Way To Cook Vegetables
Steaming vegetables is one of the healthiest ways to cook them. By using a minimal amount of water helps keep in the nutrient in the vegetables, rather than boiling them away. However, steaming alone produces vegetables that can be a bit on the plain side. But if you add a little oil and some seasonings and you’ll have vegetable that are exciting on their own and aren’t dependent on sauces.
Rather than using them and having to clean – a collapsible steaming basket or boiling vegetables in lots of water, which can leach out water-soluble nutrients and requires draining them in a colander (another item to wash), this technique uses a small amount of water and a little bit of oil to both steam and sauté the vegetables in a pan. It’s perfectly suited for firm vegetables, which benefit from some added moisture to speed up their cooking process like:
Broccoli
Cauliflower
Asparagus
Green beans
Carrots
Fennel
Turnips
All those vegetables can be eaten raw and only need just two tablespoon of water or a tablespoon of oil to steam them. Steamed the vegetables in a covered pan until nearly tender, and then simply take the cover off so that the water can evaporate. The oil sauté the vegetables so they become fully tender and more intensely flavored.
Using the one pan technique, it’s easy to add seasonings and accompaniments that suit your fancy. Our Fennel with Raisins and Pine Nuts pairs the aromatic vegetable with its classic southern Italian partners. Cauliflower with Walnuts and Parmesan highlights the vegetable’s creamy, nutty flavor.
For those who enjoy a little more complexity, try Spicy turnips with Jamaican Jerk Flavors or Carrots with Indian Spices. Simplicity, versatility, and flavor make steam sauté a win win-win technique.
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