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Steaming has long been touted as a healthier cooking method compared to conventional techniques. By utilizing the principle of boiling water & generating steam, steaming effectively cooks vegetables & other foods. The debate surrounding the health benefits of steaming versus other cooking methods has been ongoing for years.
METHOD OF STEAMING:
There are two methods of steaming:
- Low pressure
- High pressure
Low-pressure steaming offers two methods of cooking: direct & indirect contact with steam. In direct steaming, food is placed in a steamer or in a pan of boiling water, while indirect steaming involves placing food between two plates over a pan of boiling water.
On the other hand, high-pressure steaming utilizes specialized equipment that prevents steam from escaping, resulting in reduced cooking time.
HEALTH BENEFITS OF A STEAMED FOOD DIET
Cooking with steam is both healthy & versatile. Here are some of the benefits:
1. RETAINS THE NUTRITIONAL VALUE OF FOOD: Cooking with steam helps in conserving the fiber, color, texture & flavor of vegetables. It also helps in preserving the water soluble B & C vitamins, potassium, phosphorus & zinc so that one can gain the important nutrients from boiled vegetables. Steaming sustains 90% of the antioxidants present in fresh vegetables.
2. DOES NOT REQUIRE OIL: Steam cooking does not require oil & therefore, we obtain an overall healthy meal which is rich in nutrients & low in calories too!.
3. RETAINS CANCER-FIGHTING COMPOUNDS: Many vegetables, including broccoli, cauliflower & cabbage, have anti-cancer components called the glucosinolates which are destroyed when over-cooked. By steaming them at a low temperature with minute amount of water, their miraculous compounds are retained.
4. LOWERS CHOLESTEROL: While cooking meats like chicken & fish, the steam removes all the fat from the meat. Whereas conventional cooking methods such as grilling, baking or frying cook the fat into the meat. Getting rid of the fat makes the meat lower in calories & lower in cholesterol.
IN A NUT SHELL, STEAM-COOKING:
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Retains valuable nutrients, vitamins & minerals in food
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Maintains food moisture & freshness
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Soften food fibers making it tender & easily digestible
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Does not require cooking oil or fat making it light & healthy
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Cooks food faster & healthy
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Applicable to all kinds of food - poultry, seafood, vegetables, fruits, desserts etc.
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Keeps the vibrant colors & natural flavors of food intact
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Cooks over a single heat source by stacking trays, which is economical & saves time
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Steaming keeps your kitchen clean & hassle-free. With no need for oil, there's no smoke or mess involved. Cleaning up after steaming is quick & easy, making it a convenient cooking method.
Steaming Staples: Everyday Foods Perfect for Steaming
| FOOD GROUP | COMMON DISHES |
|---|---|
| CEREALS & PULSES | idlis, dhoklas, Mathias, idiyappam, patra, steamed modaks, steamed barley/ quinoa pilaf |
| VEGETABLES & FRUITS | stewed veggies, steamed momos, stewed fruits |
| NON-VEG | poached egg, fish or chicken, egg pudding, steamed salmon. |
