Have you had your energy level slowing down of late? Try doing away with starches and double your vegetable intake until your levels show improvement. Vegetables can be consumed raw, boiled, fried, roasted, or cooked by steam. Let us have a look at ways of steaming vegetables.
Veggies such as tomatoes, red bell peppers, cayenne peppers are high in vitamin C, boosting your immunity system. Besides, vitamin C aids in maintaining healthy skin.
If you stress on buying vegetables, why don’t you grow them in containers or the yard if you have one? You can always purchase the seeds online. Practicing vegetable gardening right at home can be a great way to save on your money.
Think of it, one plant can be affordable (3 dollars -5 dollars), which could provide up to 4 ½ kg of tomatoes over the season – then grows you 20 dollars or more. You can save even more cash by growing tomato plants and vegetables of your choice from seeds.
How to Steam Vegetables in Microwave
1. Wash your vegetables with water and scrub with a kitchen brush where necessary to remove dirt and bacteria. When there is dirt in your veggies, it gives them a gritty texture.
2. Cut them into same-sized pieces so that they cook evenly. Also, it speeds up the process of steaming more than when they are whole.
3. Place them in a microwave-proof dish in a single layer arrangement.
4. Add a small amount of water. (2 tablespoons) – not more than 30 ml. However, the thicker the vegetable, i.e., carrot, the higher amount of water you will require to cook it. Usually, water that clings on these plants after washing provides sufficient moisture. Again, don’t add water to your frozen vegetables; the defrosted ice crystals provide adequate water too.
5. Cover with a lid or microwave-proof plastic wrap. Make a narrow cut in the plastic wrap so that steam escapes.
6. Heat over high heat for 2-3 minutes. Cooking time depends on different types of veggies, e.g., leafy vegetables may take 4 to 6 minutes, boiled potatoes may take 10-15 minutes, etc. Stir when halfway done steaming to enhance even cooking.
7. Remove from the microwave, wait for a few minutes before you serve and eat.
Steaming in a microwave uses little water; hence a lot of nutrients are preserved. Natural flavors of the vegetables get retained and improved, so it is better not to add too much salt. Tough parts of vegetables, such as asparagus stems or broccoli, should be turned toward the outside edges of the container.
Mind these when steaming in a microwave
• Take precautions to prevent vegetables from exploding. Veggies with skins such as potatoes pierce their jackets. If they are in a plastic pouch, pierce the bag. Put the bag on a paper plate to catch any dripping.
• You can freeze veggies in the carton. Make a flap out of the vast sides of the box by cutting through on three edges. Put the package on a paper towel or paper plate to protect the microwave base.
• When heating commercially canned veggies, transfer them with the liquid to a microwave-proof dish. Warm the liquid until hot. Don’t ever heat vegetables in the can. The metal could damage the microwave, causing an explosion.
• Don’t ever heat home-canned veggies in the microwave as well. They should be boiled for 10-15 minutes to destroy any botulism toxins that may be present.
How to Steam Vegetables in Cooker
1. Wash, peel, and cut your vegetables as needed.
2. Add the vegetables in a large pan.
3. Add a small amount of water (about 2 inches). The quantity depends on the type of the vegetable; the softer it is, i.e., spinach, the less amount of water you need. Also, the water should cover these plants by at most ¾.
4. Add salt or seasonings if you wish and let the water boil.
5. Cover and simmer for 3-4 minutes over medium-low heat. Occasionally, remove the cover to see if the vegetables are ready and to ensure the water has not dried up. Add a little water when the pan is running dry.
6. Remove the vegetables and serve with seasonings as desired.
How to Steam Vegetables in Oven
1. Preheat the oven to 200 degrees-212 degrees Fahrenheit. (93 degrees-100 degrees Celsius).
2. Wash, trim, peel and cut your vegetables if necessary into similar sizes.
3. Boil 2 cups of water using a pan or kettle.
4. Place your vegetables on a baking dish while spaced.
5. Add ½ -1 inch of the boiled water to the base of the dish.
6. Cover with a tight-fitting lid and place the dish inside the oven.
7. Steam the veggies until they become tender.
How to Steam Vegetables with a Steamer
1. Wash your vegetables thoroughly and chop them into same-size pieces.
2. Add 2 cups of water in a large pot.
3. Put your vegetables in a steamer and place it inside the pot.
4. Cover with a lid and heat over medium heat until the veggies become fork-tender.
To summarize
Eating vegetables does not have to be bland. You can add flavor and nutrients to cooked vegetables by the use of mild sauces and fruits as toppings.
Steaming vegetables is a healthy and nutritious method to cook them. Since the plants are usually not inside water, they lose fewer water-soluble nutrients such as vitamin C.
Various steamers may be used, be it electric or manual. Steaming is easy as it involves boiling water and placing your vegetables in a steamer basket or pan and cooking them until they are tender.
Don’t forget to wash your vegetables carefully under running water, especially if you are consuming them raw. Mostly, the edible parts of most plants grow in or close to the ground hence may carry lots of dirt and harmful bacteria.
Always check on your heat and time to avoid the veggies from becoming mushy due to overcooking. Besides, they may risk losing their shape, nutrients, and flavor and may also undergo color changes that may be unpleasant.
