Which is the healthiest way to cook vegetables?

Question

Steam or boil?
any healthy recipes welcome :)

Answer 1

Steam cooking reduces Vitamin C in vegetables by 40% whereas boiling reduces it by 70% because it is lost in the cooking water. Steaming does not immerse foods in water into which nutrients, particularly in vegetables, can escape. Foods are generally more nutritious when steamed, and as additional fat is not required for cooking it’s also healthier and lower in fat. Even in recipes where higher fat content ingredients are called for, lower fat alternatives can generally be substituted, such as low-fat milk, cream and cheese, and poultry is always skinned to reduce fat content. Boiling does remain preferable for some vegetables such as mustard greens, turnip, collard greens or kale, which have strong flavors, as these may be imparted to other foods during steaming.

Steaming is a moist cooking method, using the natural convection of heat that is traveling in air, steam or liquid. This gives tender results because foods are not exposed to intense, dry heat as with other cooking methods. Steaming protects foods, which are contained within sealed, perforated or slatted tiers, wax paper or foil parcels or heatproof basins, and never come into contact with the heat source or steam-producing liquid. The tiers must sit at least 1 inch (2.5 cm) above the liquid so that it does not touch the food and overcook it. Steam produced from the heat of the liquid builds up inside the steamer, cooking food in a very moist atmosphere.

• The most popular and the quickest method for cooking meat, fish, vegetables, fruits and light desserts, is to suspend over boiling water, cover tightly and cook in the steam. This method may also be used for reheating and thawing foods.

• A longer method is cooking in a basin, bowl or paper or foil parcel over hot water. Foods are sealed within pleated wax paper or foil and secured with string. This is done to allow for expansion as the steam fills the parcel or basin. The string secures the paper to the basin and gives a tight fit to prevent steam escaping. Food cooks in its own juices, since the boiling water and steam do not come into direct contact with it. This method gives an exact and even cooking temperature throughout the cooking time, which is why it is used for melting chocolate and other tasks requiring consistent heat.

• In the Oriental method of steaming rice, which is used for dishes such as risotto and paella, the rice is immersed in water or stock, covered, and steamed until the liquid has been absorbed and the rice is cooked.

Some General Rules

There are a few rules which should be followed when steaming to obtain perfect results every time:

Ensure the ingredients used are of the best quality and in perfect condition. Choose lean meats which will be tender and not require lengthy cooking. Trim away excess fat before using and always cut across the grain for extra tenderness.

Ensure the lid fits well to prevent the steam escaping and thus prolonging cooking time.

When choosing fruit and vegetables, look for unblemished skins and good color. Do not use “old” or bruised fruits, because steaming enhances flavors and aromas and any slight taint in a food will be accentuated.

Make sure foods to be cooked together are of a similar or even size so that they will cook in the same amount of time. This applies to chopped foods and meat, fish or poultry portions.

Do not allow the liquid in the base compartment to touch the food, or the food will boil and not steam. Suspend it at least 1 inch (2.5 cm) above the liquid.

Liquid levels in the base of the steamer should be maintained for constant cooking, although it should never be more than two-thirds full. Top up with boiling liquid to maintain cooking.

Cook food in a single layer or adjust cooking times accordingly, as cooking will be slower.

Arrange foods in the steamer compartment with space in between to allow steam to circulate and cook more efficiently. Always defrost frozen meats, fish and poultry before cooking, to allow for correct and complete cooking within the recommended times.

Place meats, fish, or juicy foods in the bottom tiers so that they cannot drip onto foods below.

Allow an extra five minutes for foods cooked in upper tiers because they are further away from the steam.

Finally, be sure to continue cooking foods that are not cooked through or not cooked to your liking, despite having been cooked for the recommended cooking time.

Answer 2

Definitely steaming- watch for color not to change a lot on you will keep most of nutrients and vitamins in.

Answer 3

STEAM THEM FOR 6 MINUTES,NEVER BOIL, TAKES ALL THE VITAMINS OUT.

Answer 4

steam, if you boil you'll wash away all the nutrients.

i just like a little salt and pepper, not too much or it might be too much sodium.

Answer 5

Steam, and despite their worse taste, frozen are better for you. keeps the nutrients in.