How do I steam Vegetables?

You must be joking, you’ll stay. Steam vegetables? Sooo easy. Yes, it’s true, but we may not even talk about the same thing. First, are we using the same cooking tool? A steam basket, a steam cooker, or a pressure cooker are neither the same, nor are they cooking with the same efficiency or with the same nutritional result. Second, what vegetables are we talking about? In this blog post, I will talk about steaming vegetables so as to preserve as much nutrient density ( color, texture, flavor and scent) while helping them release as much toxicity as possible. WIth my #1 cooking tool, the Vitaliseur steam cooker.

Are all steaming tools equals ?

For starters, there are many different types of steamers. Search “steamer cooking” at your favorite online retailer and you’ll get all sorts of steam cooking items. First in line, Oster stainless steel steamer, followed by the universal steam basket or the foldable stainless steam basket. You’ll also see a digital glass steamer, a plastic and electric multi layer steam cookers, bamboo steamers, etc.

I tried a few and none came close to mine. Of course, using a new pot would entail a learning curve, but the efficiency was just incomparable, and the post cooking flavors, unequalled. The main point though, is the design of the steam cooker did not allow for these pots to reach the same results.

Inevitably, this part of the post will become a “why is the Vitaliseur steam cooker superior to others” response. But I think it underlines important criteria for choosing a good steam cooker, if you were interested in one.

First item, the rounded lid

My Vitaliseur steam cooker is designed differently. It was modeled after couscous makers and some Asian steam cookers ( such as the one on the right handside of the picture above). Main item is the rounded lid! Why? Because it allows for the condensation water to stream down the sides of the rounded top, instead of water falling from a flat lid back onto the food. And that’s important if the water was sweat out from the food!

Secondly, it’s important that the lid is high enough to make space, and let steam circulate around the food to cook. Like… in a sauna. Steam baskets alone don’t have lid, you can use any lid you want. If you use a universal steam basket, make sure to use the roundest lid you have in your kitchen!

Second Item: The size of the holes

The size of the holes in your steam baskets are important. They determine the volume of steam that can get through the holes at one time. It also defines the space left for the condensation water and fats to get back down into the bottom tank.

If too small, the steam might not build up at high enough volume. If too big, some food will fall through. The designer of the Vitaliseur made it half a centimeter (0.2 inches or the size of a pea) to reach that balance. Rice may go through the hole, but rice cooks in water… you’ll need a bowl, problem solved. Lentils may also go through, but I cook them in a metal colander. Peas rarely ever fall through.

Third item, is the size of the tank.

A tank that is too small cannot contain enough water to build up enough steam, or the boiling water may boil over the food in the basket. As a matter of fact, many people don’t see a problem in the tank water for their steam cooker reaching the food. Proof is, they’ll even make sauce out of it! However, that’s because they don’t see steam cooking as a toxins-cleanser or a sauna for their food!

The toxicity that builds up the tank from foods sweating out is not something you want the food you want to touch. Therefore, steam baskets you use that allow for your food to touch the water below are not ideal! This makes the Vitaliseur Ideal, since it is design to avoid toxicity from touching the food you cook.

Fourth item, no pressure building !

Pressure cookers, as a consequence, are not really the same type of steam cookers as the one I use. Why? Because the steam that builds up is pressurized and reaches a temperature of 120°C, or close to 250*F, well above the boiling point.

That may well kill bad elements in your food. Unfortunately, it also will destroy vitamins (which means lose their color), make trace minerals harder to take in, break down fibers so much you don’t have much any more, and by so doing, raise your blood sugar. Importantly, the presence of fiber in your diet is famously critical for digestive health. Fibers also feed your good gut bacteria, so it’s important to preserve it in your food. So try to chose a steam cooker that will not destroy your precious nutrients, but rather preserve them.

As a matter of fact, many people don’t see a problem in the tank water for their steam cooker reaching the food. Proof is, they’ll even make sauce out of it! However, that’s because they don’t see steam cooking as a toxins-cleanser or a sauna for their food!

Bernadette, @ Steam Cuisine Lifestyle

Do all vegetables cook the same amount of time?

Does the size of the vegetable pieces matter?

Of course. Anything you cut smaller will cook quicker. I do think it is important to cut your food to the size that you will eat it at, everything is easier that way. Bigger pieces will need to cook longer because the steam penetrates foods to the core, and they will get to the core in a bit more time. However the size is not significant for all vegetables.

Two examples: however big the spinach leaf, the thinness of the leafy vegetable is such that it doesn’t need more than a minute, no matter how small you cut it.

Second example; if you were to make Zucchini Boats With Parsley Eggs Sauce , you would have to cook the zucchini cut just in half. However, the thickness of the zucchini and its water content are such that the half vegetable would only need perhaps half a minute to a minute longer to be cooked enough.

Does the density of the vegetable matter?

For root vegetables, the thickness of the cut does matter much more! Why? Because of the density of the vegetable. The smaller it is cut, the faster the steam will penetrate the vegetable.

How do I know my vegetable is cooked enough? Use the tip of a sharp knife and if it does go in without forcing while the vegetable is still firm, it’s cooked enough.

Most common vegetable cooking times

I will give me these cooking times with two caveats.

First precisions

First, remember the cooking time depends on the thickness of the cut or the vegetable.

Second, it also depends on your taste and on how well you digest fibers. Why? Because people who don’t eat enough fibers have a harder time digesting them. If you overcook your food all the time, cooking does break your fibers down (thereby raising the glycemic index!) Therefore you don’t get as much fibers as if the vegetable was raw or if you cook it for a shorter time.

Are Shorter Or Longer Cooking Times Better?

Isn’t it why people say that some vegetables are easier to digest if they are cooked longer? Yes, vegetables are easier to digest if they are cooked longer IF you don’t digest fibers because you are used to cooking them too long at every meal. If you don’t digest any type of raw vegetables, it may be a sign you need to try to get more into your diet. That you may need to discuss with.a nutrition expert that knows YOUR particular profile. The digestibility of non soluble fibers depends on YOUR consumption and how your digestive system is used to digesting fibers or not. It also depends on how long you chew, and how much your mouth digestive enzymes assist your digestion.

Slowly Get The Cooking Times Shorter

Therefore, you may be more confident cooking longer than me at first, and getting to shorter cooking time as you go. The texture will be more and more crunchy, and the color more vibrant as it is closer to the food’s raw state. Your digestive system will progressively get more used to the fiber. As a bonus, your gut’s friendly bacteria will have more food, because essentially, fiber is prebiotic, and (probiotic) friendly bacteria feeds on prebiotic fibers !

Of course, you made note that I am no doctor nor your doctor nor your coach, you should definitely seek qualified professional help to sold digestive problems!

My cooking Times

• Broccoli and cauliflower cut in small 2 inch pieces: 5 minutes
• Zucchini and squash : 3- 4 minutes
• Cabbage ( green, red, savoy), cut in 1/4 slices or thinner: 4 minutes
• Leek : cut in 1/4 slices: 3-4 minutes
• Bell Pepper, sliced thin ( 1/4) : 4 minutes
• Note: Sweet pepper that are smaller than bell pepper will take less time. If you like sweet pepper raw, you can cook it as short as you want. The advantage of steaming even a minute is that it has the effect of blanching the vegetable, i.e. removing pathogens. It comes in handy especially if you want to freeze a vegetable.
• Onion: sliced (1/4 inch) : 5 minutes;
• Fennel: cut in 1/4 inch sizes, 5 minutes. Fennel is one of these vegetables you expect a very strong taste from, it is, but steaming it makes this vegetables very tasty and not at all disagreeable. THis is one of the first vegetables I introduced my babies with! Steamed fennel blended with olive oil and salt, simply.
• Shallots: sliced thin: 3-4 minutes
• Asparagus whole, standard thickness is about 1/4 inch so cook them 4 minutes
• Mushrooms, cut thin: 3 minutes. Whole: probably 5 minutes for a portabella mushroom. If you steam a mushroom, before mixing it with other vegetables, roll it in a paper towel after steaming, and wait for a few minutes that the sweating of water is done. If you don’t mind that the extra moisture of the mushroom remains in your skillet with other vegetables, just transfer directly from the steam basket to your skillet. Just cut it, dress it and mix with other vegetables.
• Green leafy Kale, spinach even whole leaf: one minute ( instead of massaging!)
• Celery, IF I cook it, 3 minutes.
• Eggplant, in 1/2 in pieces, 5 minutes ( salt and oil AFTER)
• Artichoke : This is a tricky one, as it is very much depending on size! A very big one will take around 30-40 minutes a small one around a fist size should take around 20-25 minutes. The problem with artichoke is the longer you keep it in the more color it loses, and the tastes fades. So I prefer smaller artichokes !

Next

Did I forget one of your favorites? Pin me at bernadette@steamedcsuisinelifestyle.com or comment below!

Cooking time of root vegetables and thicker winter squash and pumkins will come later.

What I eat raw: green onions, beets ( raw or fermented), lettuce, sweet peppers, carrots most times ( raw, fermented or steamed), celery, radishes…

Can I cook several different vegetables at the same time?

Yes ! Since the steam cooker act as a steam room, foods sweat. Therefore, their tastes don’t transfer to each other. The sweat go downward through the holes into the tank. Even if your ingredients aren’t meant for the same dish, no problem. You can cook them together. The only ingredients I won’t cook at the same time are fish and meat.

Just make sure that the enough holes are free so the steam can freely circulate around!

What do I do with my vegetables after I steam them?

Season them

With gentle steam cooking, you don’t need to ingeneer a dish very closely. If you don’t have time, always fall back on the herbs and spices combinations you like ! I always simply add olive oil, salt, herbs de provence or thyme, rosemary or oregano, and pepper. I also love to use cumin, or turmeric and ginger / pepper. It really depends on the type of vegetables I cook !

I usually take out my skillet and dress it with extra virgin olive oil and kosher salt, one bay leaf, and 1/2 cup of water. I set the fire on very low, so it just warms up.

Combine them

Once the ingredients are steamed enough, I simply transfer to the skillet, and then steam more ingredients if needed, then transfer into the skillet, and mix. I usually steam meat or fish or seafood last, and mix at the last minute, adding more olive oil and salt as needed, and herbs. Upon that, last but not least, I add the spices or/and herbs, mix again, and let sit at lowest fire setting for 5-10 minutes.

How Long Will Steamed Vegetable Keep in the Fridge?

They can keep 4-5 days, up to a week. But keep in mind: fresh foods are most nutritious the more fresh they are! I try to eat leftover within the next day or two, or recycle them into another meal.

Watch a demo!

Want to see me cook a meal? Look at this simple youtube “How Do I Steam Vegetables”.

Want some recipes with steamed vegetables? Check out my Zucchini Leek Soup, Kale & Quinoa Lemony Goodness salad, or Deep Dish Einkorn Quiche !

Bon appétit!