How Do I Steam Root Vegetables?

When you think about steaming food, most people think “vegetables”. Of course, you can steam most of your foods in a good steam cooker besides vegetables or fish, the foods most commonly associated to steaming. You can cook rice, fish, chicken, cakes, some times of bread and crustless quiche for example. However, most people don’t think of that. This series of articles and videos is there to show you how. Another question comes to mind: how and how long do I steam root vegetables? In this article, I outline the few steps to follow, and address cooking times.

First, get the right steamer

Of course, if you read my last article on steaming vegetables, you know I addressed the different types of steam cookers, which one I use and how different it is from other types. In a nutshell, the French Vitaliseur steam cooker was designed with efficiency in mind, but also with nutrition preservation and detoxification.

The Vitaliseur Preserves Nutrient Density

First, It cooks food at 95°C i.e. 202°F, which is below boiling point and meant to preserve as much nutrition as possible.

It also relies on a sauna-like system, i.e. allowing abundant amount of steam in the cooking area to give foods a steam bath, whereby the steam penetrates foods and makes it sweat toxins such as pesticides and inflammatory fats. Gentle steam penetrating foods also allows for cooking it efficiently, almost as fast as a pressure cooker, but without the extra pressure and temperature, which destroy nutrients, texture- i.e. fibers – and taste.

The “Ideal Cooking Method”

As a results, foods preserve their texture, scent, taste and color. These are the four most important indicators that a food maintained nutritionnal integrity. Of course, any processing including cooking does destroy some nutrient in the process. This is why a gentle cooking process with non- pressurized steam is in fact the “Ideal Cooking Method”, in the words of famous French surgeon, nutrition and medicine professor Henri Joyeux.

To get more info on the Vitaliseur, and where you can purchase it if you like, check my article “Tools and Ingredients I use. My Youtube channel also has information in the form of short videos !

Second, Fill Up the Tank

Once you finally get this wonderful stainless steel cooker, and believe me you will love it as much as I do, first step for using is to fill up the tank with water and place the lid on top. If you have a great electric kettle like mine, hot water will speed things up! 1/3 of the tank is optimal, but I will usually make sure I have 1 inch depth to cook ingredients that requires under 10 minutes, such as vegetables.

The steam cooker will warm up fast on high heat, within 5 minutes – just the time to cut your veggies – it is ready for use.

Third, cut the veggies

When it comes to root vegetables, I usually cut them bite size. Even for my kids, I don’t cut smaller because that would change my cooking times a lot. I just cut their vegetables smaller if need be. But besides the baby, they usually are fine.

By the time all your ingredients are cut you will be ready to cook them !

Fourth, Place the veggies into the steam basket

Well now, you will place the ingredients into the steam bath. Make sure enough holes are free to let the steam circle freely in the cooking area, i.e. around the foods, under the round lid. The condensation water will stream down the rounded lid back onto the sides of the steam basket and back down into the tank.

While you are steaming those, grab your favorite sauté pan, add a bit of water, turn on the stove on lowest heat, add salt, pepper, oil, the herbs and spices you like, and let it slowly warm up. By the time it is warm, you’ll be able to transfer the first veggies into it.

Transfer the veggies, season and prep the sides before you eat!

Yep! That simple. After 6, may be 7 minutes, the root vegetables are certainly ready to get out ! Transfer to the sauté pan, mix with the herbs and spices, salt and pepper, add oil to taste and keep it on low heat. The taste may now mix together and harmonize to get the meal you will eat!

How do I know it’s steamed long enough?

As a rule of thumb, start with 5 minutes, open the lid, take a sharp knife and stick the tip of it into the vegetables – any vegetables except the leafy ones! If it goes in without much problems and the vegetable stays on, it’s enough! At 5 minutes, it’s usually not quite there yet, so my timer usually gets to 6-7 minutes depending on size.

Be aware that freshness also affects cooking times ! An old, tough vegetable will need longer for the steam to get through its hardened heart !!

Can I finish it in the oven ?

Yes of course ! It all depends on how long you have !

If I make a roast, I usually will finish my root veggies in the oven. I use my cast iron skillet, mix the veggies and seasoning and will stick it into the oven for about 10-15 minutes under the roast. It gives it a bit of golden color, and it’s great ! That also allows for the veggies to remain crunchy enough. Remember: if it gets too mushy, it may get sweeter, but that also means that the fibers have been broken down and that their glycemic index – and your calories, and blood sugar – increase. Also it means your foods may not be as nutrient dense. If you prefer relying on supplements that’s ok, but prefer keeping food nutrients and the money if I can.

In the end, steaming it and finishing in the oven takes much less time than just roasting veggies in the oven, which usually takes around 40 minutes. With the steam cooker, of course depending on volume, it can take 25-30 minutes total, including veggie prep!

What do I make with my root vegetables?

You can use your steamer to make other non-root vegetables of course. For example, I always steam some onions, shallots or leek to add to a root vegetable medley, it just tastes better!

You can make other sides like grains: rice, wheat berries, quinoa, amaranth, millet, buckwheat. The hungry stomachs in the family can now fill up on it, that is if they are still hungry after root vegetables ! Or else, on another day!

You may even use it for fish, chicken and sea food, which I will write about in later posts! STAY TUNED and subscribe to my newsletter to get updates!

You truly can steam a whole meal!

Even desserts and snacks to take on the road with your kiddos!

Beware, don’t use the Tank Water!

Would you drink your sweat?

No, because you assume it’s the bad stuff in your body you are sweating off. Same for the foods. Morale: don’t use the tank water to make sauce, it’s no good!

How do I make sauce?

First, add a bit of water at the bottom of the pan, garlic, herbs and oil that you will heat lightly. You can also make thicker sauces with dairy creams or coconut milk, if you are dairy intolerant. The sauce will mix with the vegetable tastes and the seasoning and that will be very satisfying. Make sure to keep the heat on low to preserve your nutrients.

Can you make mashed potatoes with steamed potatoes?

Yes you can. How long you cook potatoes depends on your tastebuds and methods for mashing. As a French, I am used to a very different consistency for mashed oatatoes – more fluid.

Now that I am in a French-American household, I went halfway and make my mashed potatoes thick like the Americans. But I still don’t typically cook potatoes as long as my husband would: I use my typical cooking times. Also, I don’t make mashed potatoes with cream and butter but only olive oil (I don’t enjoy the heaviness of cow’s dairy).

I do not mash, but I use my food processor to blend it, which has worked quite well without making mashed potatoes into a rock! It remains thick and I adapt the olive oil amount to the thickness I want. Of course the southern French I am cannot help and will add some thyme to the mix!

Bon appétit!

Make sure to call the family to the table once you are done transferring the veggies to the pan and mixing everything. You don’t want to have everything sit for too long, or the texture will start breaking down and the colors fading!

When you think about steaming food, most people think “vegetables”. Of course, you can steam most of your foods in a good steam cooker besides vegetables or fish, the foods most commonly associated to steaming. You can cook rice, fish, chicken, cakes, some times of bread and crustless quiche for example. However, most people don’t think of that. This series of articles and videos is there to show you how. Another question comes to mind: how and how long do I steam root vegetables? In this article, I outline the few steps to follow, and address cooking times.

Your digestive system will thank you!

People who adopt steam cooking quickly find that their digestion is improved ! Try it and you’l find out! One reason: gentle steaming, contrary to pressure steaming, is a more natural cooking method: it is not “violent”, does not burn the food, or deep fry it. It is gentle, as steam is when you go into a steam room ! It does not radically change the properties or your food. The fibers are well maintained, and can do their job in your digestive system: clean up and feed the good bacteria that keeps your immune system kicking!

If you have issues digesting vegetables, make sure to see with your doctor strategies to increase fibers if you can, as some conditions require very careful reintroduction of fibers, if at all.

More in video!

Make sure to check my youtube video on how to steam your root vegetables !