HEALTHY STEAMED VEGETABLES
This is the healthiest way you can eat vegetables. When served raw, if not chewed thoroughly, vegetables can cause polyps to form on the inner tract of the colon. If boiled or canned, the vitamins are diminished. Proper steaming of your vegetables leaves the vitamins and minerals intact, while also saving your tummy lots of trouble. It's delicious, too! Multiply this recipe by the number of adult servings you need...it's that easy! :) You can use any variety of vegetables in season, or not...even frozen vegetables. One cup [cooked weight] is one serving.
Provided by Pagan
Categories Vegetable
Time 25m
Yield 1 serving(s)
Number Of Ingredients 5
Steps:
- Set up your steamer inside your pot with 1 1/2" water in the bottom of the pot and heat over medium-high heat until water is boiling.
- Deposit vegetables with a light salting and garlic to taste; season salt may be used, to taste.
- Replace lid and steam until vegetables are tender, but not mushy. Fork will insert easily, but will not tear veggies apart, when done.
- Remove to a bowl and serve as is.
Nutrition Facts : Calories 41.5, Fat 0.4, SaturatedFat 0.1, Sodium 30.4, Carbohydrate 9.1, Fiber 2.9, Sugar 5, Protein 2.3
FLAVORFUL STEAMED VEGGIES
Steamed vegetables can be just as tasty as those sautéed in oil. The trick is in how long you cook them and how you flavor them. Please see the note at the end of the recipe for some ideas for sauces.
Provided by Tushar Dhanani
Categories Sides and Vegetables
Yield 8
Number Of Ingredients 16
Steps:
- To the steamer basket insert, add the onions and Brussels sprouts. Set your temperature to medium-high. As soon as the water starts to steam, start your timer for 4 minutes.
- Next add the carrots and mushrooms. Steam for 2 minutes.
- Add the broccoli, cauliflower, and green beans. Steam for 2-4 minutes.
- Check for tenderness after 3 minutes, being sure not to overcook. Once tender, remove from heat. Drain the pan. Save the water for use in soups or to sauté veggies. It is full of nutrients and very flavorful.
- Sauce Instructions
- Set your warm pan (without the steamer basket) back on the burner.
- Add the tamari (or soy sauce), water from steaming the veggies (or unsalted vegetable broth), molasses or maple syrup, balsamic vinegar, herbs and garlic. Heat over medium-high heat until simmering.
- Add the cornstarch water, stirring until the sauce thickens.
- Add the steamed vegetables and gently toss until coated.
- Serve immediately. Serves 6-8 Note: Using the basic sauce ingredients, you can add or substitute sweeteners, herbs, and spices. You can substitute any vinegar or citrus juice for the balsamic. For ideas on sauces, here are few options: - Teriyaki sauce - Turmeric dressing - Peanut dressing
Nutrition Facts :
STEAMED VEGGIES WITH BUTTER SAUCE
Tired of potatoes? Here's an easy treat with turnips, rutabega, carrots, broccoli, and brussell sprouts that will open your eyes to new flavors. Don't tell your guests they are eating turnips and rutabega until after they have a taste. When they say "Hey, these potatoes are really good!", you can then announce that they have been fooled.
Provided by NormCooks
Categories Vegetable
Time 45m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- You'll need a 3 quart saucepan with a lid and a steaming colander that fits into the top of the pan.
- Wash and peel turnips and rutabega (just like you would potatoes). Chop into bite size pieces. Place them in the colander along the bottom. They will take slightly longer to cook than the carrots, broccoli and brussell sprouts which you will be placing on top.
- I used fresh vegetables for this recipe. You can probably use frozen veggies but you'll need to make your own adjustments since frozen veggies often have a different texture than fresh.
- Wash and chop your carrots. Place them in your colander on top of your turnips and rutabega.
- Wash your brussell sprouts peeling away any damaged leaves. Add your brussell sprouts to your colander on top of the turnips, rutabega, and carrots.
- Chop the crowns off your broccoli, then chop the stems. When done, place all pieces in your colander.
- Fill your 3 quart saucepan with 4 cups of water (it should be about 1/2 full). Add 2 tablespoons Orrington Farms Chicken Flavored Soup Base to the water and stir gently.
- Place your saucepan on the burner and insert your colander. Sprinkle your veggies with 3 tablespoons Mrs. Dash Original Blend and place 1/4 lb (1 stick) of butter on top.
- Cover your saucepan setting the lid slightly off-center to vent your steam. Bring your water to a boil, then reduce the heat to medium high. Reduce heat gradually to medium maintaining a gentle boil to your liquid.
- While steaming it is important to check your liquid periodically to ensure it does not boil away during the steaming process. If you allow this to happen, your pan and burner may be damaged and your veggies will not cook completely.
- As the butter melts it will coat your veggies and drain through the colander into the seasoned water. The steamed vapor will add a savory flavor to your veggies as they cook.
- Steam for about 20-25 minutes until the turnips and rutabega are soft and tender. Use a fork to check tenderness, then add salt and pepper to suit your preferences.
- When you remove the veggies you will notice that much of the water has evaporated and your liquid has reduced to a salty buttery sauce. You have the option of pouring some of this sauce over your veggies before serving if you like.
- You can also drizzle your sauce over a batch of seasoned chicken legs you may have roasted in the oven while you were steaming your veggies.
STEAMED VEGETABLE MEDLEY
A healthy assortment of steamed veggies with superb flavor. Save the broth when done for your next soup or stew.
Provided by NormCooks
Categories Cauliflower
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- You'll need a 3 quart saucepan with a steamer insert and lid. Fill your saucepan 1/2 full with water. Add 1 tbsp of black pepper and 1 tbsp of Mrs. Dash Seasoning Mix.
- Wash, peel and chop turnip (if you don't like turnips, substitute a 2nd unpeeled potato). Chop onions, carrots, and potato (don't peel the potato). Slice bell pepper into rings.
- Place turnips and potatoes in your steamer insert. Cover with frozen turnip greens, then add other ingredients. Sprinkle with 1 tbsp of black pepper and 1 tbsp of Mrs. Dash Seasoning Mix. Steam until turnips and potatoes can be easily pierced with a fork.
- After medley is done, remove steamer insert, add 1 cup of water to broth and boil a few 1/2 ears of corn for a special treat. Your corn will soak up the vegetable flavors from the broth and won't need any salt. Remove the corn when done and freeze remaining broth as a base for your next soup or stew.
Nutrition Facts : Calories 181.3, Fat 0.8, SaturatedFat 0.2, Sodium 124.1, Carbohydrate 41.2, Fiber 10.6, Sugar 8.4, Protein 6.8
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HOW TO MAKE STEAMED VEGETABLES TASTE AMAZING | KITCHN
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- Fresh herbs – Toss whole sprigs of fresh herbs, like parsley, thyme, or dill, over the steaming vegetables, or chop up the leaves and sprinkle them over the vegetables after they’re cooked.
- Garlic – Add sliced or chopped garlic to any vegetable, but leafy greens like kale really benefit from this extra zing. You can also sauté garlic with olive oil and toss it with vegetables after they’re steamed.
- Ginger – Place thinly sliced ginger at the bottom of the steaming basket and cover with butternut squash or other winter root vegetables. Like garlic, sauté ginger in olive oil first before tossing with steamed vegetables.
- Lemon – Add a few slices of lemon or lemon zest to vegetables, like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water.
- Olive oil – Before steaming, toss vegetables in the classic combination of olive oil, salt, and freshly ground black pepper.
- Sesame oil – Toss Asian vegetables, such as bok choy or gai lan, with toasted sesame oil, salt, and white pepper before steaming.
- Fish sauce or soy sauce – Add a couple tablespoons of fish sauce or soy sauce directly to the steaming water.
- Vinegar – Toss sweet vegetables, like sweet potatoes or carrots, with a splash of balsamic, red wine, or other vinegar before steaming to play off their natural sweetness.
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