A Beginners Guide
To Steaming
Steaming can be used for most foods and a surprising variety of recipes, and has great advantages
over other cooking methods. Steaming does not immerse foods in water into which nutrients,
particularly in vegetables, can escape. Therefore a far higher level of nutrients, vitamins and minerals
are retained than by other cooking methods. Steaming reduces Vitamin C in vegetables by 40%
whereas boiling reduces it by 70% because of the loss in the cooking water.
There are two main methods of steaming :
1. By suspending the exposed food over boiling water in a closed container.
2. A longer method of wrapping the food in a parcel e.g. foil and placed over boiling water.
Handy Tips
• Cut across the grain for extra tenderness.
• Never allow the liquid to touch the food or the food will boil and not steam.
• Liquid levels in the base should be maintained for constant cooking.
• Arrange food in a single layer or adjust cooking times accordingly.
• Arrange food on the steaming rack and/or steaming basket with space in between to allow
steam to circulate and cook more efficiently.
• Always defrost frozen meats, fish and poultry before steaming.
• When serving, steamed vegetables they can be drizzled with a light sauce of butter or olive oil
to compliment the tender nature of the vegetables. They can also be sprinkled with lemon juice
or balsamic vinegar for a tangy twist.
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