How to Steam Broccoli and Other Veggies Too!

Welcome to “How To” on Eating In Bed!  It’s hard to learn how to cook with no explanation of the methods you’re using, so this section of the site is dedicated to making delicious food accessible, and fun,while introducing you to the proper execution of cooking techniques!

March is Health Month here at Eating in Bed so this month will be dedicated to delicious foods that won’t impact your waist line, and hopefully will diminish it!

Just a quick tip for those out there who want to eat healthy and don’t have a steamer. My example for this is Steamed Broccoli.

Steaming is one of the healthiest ways of cooking food, and is great for vegetables like Broccoli, Cauliflower, Carrots, Peas, and Green Beans.  It’s also a great way to cook fish and chicken without destroying their nutrient density.  The harsher the cooking method, the more nutrients are destroyed in the process and in many cases are replaced with fats or nothing at all.  How does this happen?  As food is heated chemical reactions cause the release and transformation of chemical compounds in the food as the cell walls breakdown, usually resulting in tender meat or vegetables.  When cooking with oil or butter the fats will fill in where the cell walls have burst.  Why is steaming so much better?  Because steaming doesn’t cause enough friction to damage many cell walls; think about throwing a piece of chicken in a frying pan with oil, it sizzles and sears, but that process is actually breaking down the cell walls containing nutrients in the chicken.  When you place a piece of chicken in a steamer, it will be bombarded from all sides with hot water, forcing liquid out and replacing it with water while not destroying as many cell walls.

 

HOW TO STEAM

Hardware

  • 1 Large Pot, something you would cook pasta in
  • 1 Metal Colander that’s smaller than the pot and will fit in the pot
  • 1 Lid to the Large Pot!

Ingredients

  • 1/4 of a Chicken Bouillon Cube
  • Some Water
  • 2 Tsp Garlic
  • 2 Tsp Salt
  • 2 Tsp Soy Sauce

Recipe

  1. In the large pot pour in some water
  2. Then put in the Colander, if the water level is inside the Colander pour some out until it is just below the straining/steaming device
  3. At this point add the garlic, salt, soy sauce, and about 1/3 of the Bouillon Cube if they’re large ones
  4. Bring the water to a boil and then lower it to a medium simmer
  5. Place your broccoli in the Colander and cover with the lid
  6. Let it steam for 15 – 20 minutes (Keep an eye on it, and do the taste/tenderness test)
  7. Your broccoli should have a little raw crisp to it, while having gained the flavors of the steam throughout

If you’re planning on steaming fish, you’ll want to put down Aluminum foil on the bottom of the Colander and poke through each hole with a toothpick.  Follow the same instructions as above and adjust the cook time with another 5 -10 minutes depending on the type of fish.

I hope this will make steam a little less intimidating, and a more viable option to eat healthy!  And remember, you can always do this in a steamer if you have one!

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