Cauliflower and broccoli are both known for their wonderful health qualities, and steaming them is the best way to preserve their nutritional wealth. Steaming also makes for crunchy yet perfectly tender cauliflower in no time. Your eyes will enjoy the color contrast bright white color and vibrant green, perfectly paired with red of onions (or alternatively the light brightness of leeks). Your taste buds will enjoy the soft crunch of cruciferous veggies, the nut crunch, and the flavorful pairing of steamed cauliflower and broccoli in a (dairy free) rosemary nutmeg sauce.

A nutritious Meal

This meal is originally vegetarian, even vegan. However, it can be easily adapted by adding chicken, which I usually pre steam and finish in the sauce for a few minutes. No need to add chicken broth to the sauce, the chicken pairs wonderfully with the vegetables and the sauce.

Cruciferous for the win!

I love cruciferous vegetables, because there are so many different methods to make them taste wonderful. Steaming them is one of them. And it is arguably the best way to eat healthy veggies. ( article) colors and nutrition.

Health benefits of each veggy: 

Broccoli is high vitamin C ( look at article on steamed vs boiled). Both contents of Vitamin K 1 and calcium make it very healthy for bone health. Steaming best preserve broccoli anti-cancer properties, such as compound called sulforaphane . Learn more on why I steam vs boiling broccoli.

Cauliflower: Like its other cruciferous cousins, it is high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. 

Onions

I add onions everywhere. Why? because they are cheap, you can find them organic rather easily. They are high in fibers, and they add a lot of volume and hydration to any dish. I like all kinds ! Onions of all colors, shallots, leeks… My kids grew up with them so beside the two-year-old, they all love them.

Onions contains fibers of course, and are rich in fructans. Fructans are prebiotic fibers that assist the formation of butyrate in your gut. Butyrate is critical to colon health and lowers inflammation. If you are on low fodmap diet though, avoid onions. Many people report having a hard time digesting onions. However, steamed onion may be easier on your stomach, and provoke less bloating and fermentation. Go slow trying them though, so your digestive system gets used to it. People with dysbiosis (overgrowth of bad bacteria in the gut) and bloating usually are recommended a low FODMAP diet, i.e. no onion, at least until their problems are solved. 

In this recipe, I use sweet onion, but red onion gives it more color. Also the red pigments of this type of onion incurs a lower risk of heart disease.

Why steam rather than roast your vegetables ?  

• Steaming preserves nutrition and fibers, and detoxes vegetables (link to article). That’s already one big plus! 
• It is also quicker to steam than roast. It takes 5 to 10 minutes to heat the steamer ( 5  with the help of an electric kettle) 5 minutes to cook the vegetables, 10-15 if you have large volumes. 5 to 15 minutes to dress and mix all ingredients, depending on the complexity of your meal.
• Better for diversification of babies. Another key point: I am a mom of small children and I noticed that my babies never liked pureed veggies made of roasted vegetables. So steaming makes it tastier to feed both big and little ones, with dressings as simple as salt and extra virgin olive oil. 

A side you can have alone or with steamed chicken

I cook these vegetables and serve it in an almond milk sauce, dressed with rosemary, nutmeg, and hazelnuts and of course olive oil. Most days I also serve it with sliced chicken that I precook in the steam cooker for 6 minutes. The chicken finishes cooking in the skillet with the vegetables, for 3 minutes on low heat.

Can chicken be steamed ?

Never heard about steaming chicken? Learn the whys and hows here !

Looking for healthy recipes combining cauliflower and broccoli?  Here is my go-to recipe. 

Note that it is not my original recipe, I got inspired by this website, but changed the recipe over time to adapt it to steam cooking, and to make it dairy free. 

This is the goal of this website: help you find recipe that inspire you wherever you like, and adapt it to the Steamed Cuisine Lifestyle ! 

Perfect side to steamed chicken

This the perfect side dish to serve with steamed chicken for your weeknight meals; a very healthy recipe made with simple ingredients. It is done very quickly ( I make it in as short as 20 minutes if I cooked my rice in advance). The meal adds highly nutritious nuts (hazelnuts and almonds) to your daily nutrition intake . Eat it over whole rice, which you can steam in advance (during breakfast or in the afternoon, while you are sipping your tea !)

Ingredients:

You need half a head of cauliflower, same amount of fresh broccoli, both cut in medium sized florets ( large florets need longer to cook, smaller pieces are easier for children to eat), half a medium onion. Make the sauce with unsweetened almond milk and extra virgin olive oil, grated nutmeg and ground rosemary. Use one tbsp of einkorn flour or tapioca flour if you want a thicker sauce ( I don’t, but it works). Grind hazelnuts with your spice and seeds grinder, to add a crunch to the mix.

Optional: the original creator of that recipe also used capers, which my kids didn’t care for. I like this meal both with and without them.

Cooking process: 

1) Using a stove top steam cooker like the Vitaliseur, fill up the tank and add two to 3 inches of water and turn stove on high heat.

While it heats up, Cut your fresh broccoli floret in thin 1/2 thick slices. Cut half a head of cauliflower 

2) Once the pot steams abundantly, place broccoli florets in the steamer basket and cover. Make sure (it’s a single layer and )has room for steam to go through. 

3) While broccoli steams, Heat up your sauté pan on low heat, oil and salt, add 1 clove minced garlic ( or 1 tsp garlic powder), 2 cups unsweetened almond milk. 

4) Transfer steamed broccoli into the sauté pan, keep heat low. Now Place the cauliflower florets and onion or leek into the steamer basket. Cover 4 minutes. Once cooked, transfer into sauté pan. Cook time of each vegetable: 4 minutes

5) Sprinkle with hazelnuts bits and powder and mix. Add capers to taste !

If you want a full meal with meat, chicken pairs very well with it. Slice chicken in 1/3 to 1/2 inch pieces. Salt. After the vegetables are cooked, place the chicken onto the steamer basket. Steam for 6-7 minutes. Transfer into the pan and mix. Add salt to taste. With chicken, I recommend adding the capers!

6) Optional: sprinkle bit of cheese. I have preference for grated Pecorino Romano cheese or Parmesan cheese. ( read why i prefer smaller animal dairy) Otherwise this meal is actually dairy, and gluten, free.

Total cooking time: no more than 15 min ( 5 for each veggie, 5 to combine in the pan), add 10 minutes if you add steamed chicken or steamed chicken sausage.

Dressing: 

It is pretty simple: It requires extra virgin olive oil, a little minced garlic, ground nutmeg, powdered rosemary, hazelnuts, ground (not completely. Have some pieces and powder. Best way to go is to grind raw hazelnuts with your spice grinders, and cut a few hazelnuts in pieces with a large knife.)

FAQ

• Can I use frozen broccoli? Yes you can. In my humble opinion, fresh broccoli is best – it’s more nutritious, contains more live phyto hormones (compounds that work in favor of your body’s natural hormonal balance and immunity). I also find that frozen broccoli don’t taste good typically, so I recommend fresh.
• Can chicken be steamed? YES ! Just like fish, seafood, and even red meat if you like! I’m here to tell you ALL about steaming your food and making quick, flavorful meals with it! Learn all about how to steam chicken, from little pieces to whole chicken, and why it’s a good idea here
• Option: you can make it as cauliflower only recipe !