Steamed Vegetables Food

HEALTHY STEAMED VEGETABLES

Healthy Steamed Vegetables image

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

Ingredients

1/3 cup broccoli
2 baby carrots, sliced into rounds
1/4 cup summer squash, sliced into rounds
1/4 cup zucchini, sliced into rounds
2 ounces red bell peppers, sliced in bite-sized lengths

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

Flavorful Steamed Veggies image

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

Ingredients

1 large steamer pan with 2-3 inches of water
1 medium onion, cut in wedges
10 Brussels sprouts, trimmed (Cut large sprouts in half)
2 carrots, cleaned and cut in 1/4 -inch diagonal slices
8-10 large mushrooms, cleaned and quartered
2 cups broccoli florets
2 cups cauliflower florets
2 cups green beans, cleaned and trimmed
3 tablespoons gluten-free tamari sauce (or soy sauce if gluten is not a concern)
1 ½ cups water from steaming vegetables (or unsalted veggie broth)
2 tablespoons molasses or maple syrup
1 tablespoon balsamic vinegar
1 tablespoon Italian seasoning
1 teaspoon dried basil
2 cloves garlic, minced
1 heaping teaspoon cornstarch stirred into 2 tablespoons water

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 VEGETABLES WITH SESAME-CHILE OIL

Steamed Vegetables with Sesame-Chile Oil image

Provided by Daphne Brogdon

Categories side-dish

Time 15m

Yield 4 servings

Number Of Ingredients 11

Ingredients

3 carrots, peeled and cut on the bias into 1/2-inch pieces
8 spears asparagus, cut into 2-inch pieces
1/4 head cauliflower, cut into 1-inch florets
1/4 head broccoli, cut into 1-inch florets
1 tablespoon sesame-chile oil
1 teaspoon olive oil
2 cloves garlic, chopped
1/4 teaspoon red pepper flakes
Juice of 1/2 lemon
Kosher salt and freshly ground black pepper
Kosher salt and freshly ground black pepper

Steps:

Special equipment: a metal steamer basket
Fill a large pot with 2 inches of water and bring to a boil over medium heat. Arrange the carrots, asparagus, cauliflower and broccoli in a metal steamer basket; place in the pot and cover. Steam the vegetables until slightly tender but still with a little crunch, 5 to 6 minutes.
While the veggies are steaming, heat a small saute pan over medium heat. Add the sesame-chile oil, olive oil, garlic and pepper flakes, and cook for 1 minute.
Transfer the steamed vegetables to a bowl. Add the sesame-chili oil mixture and the lemon juice, and season to taste with salt and pepper. Toss to coat the vegetables evenly. Serve immediately.

STEAMED VEGETABLE MEDLEY

Steamed Vegetable Medley image

From "Cooking a la Heart"- Delicious Heart Healthy Recipes from the Mankato Heart Health Program, 1988.

Provided by BeccaB3c

Categories Cauliflower

Time 25m

Yield 6 serving(s)

Number Of Ingredients 8

Ingredients

2 cups cauliflower florets
1 cup carrot, sliced diagonally
1 medium red onion, sliced and separated into rings
1 cup sliced fresh mushrooms
1 1/2 tablespoons margarine
1 tablespoon lemon juice
1/4 teaspoon dried basil, crushed
1/4 teaspoon dried marjoram, crushed

Steps:

Place the cauliflower, carrots and onion in steamer basket.
Cover and steam over boiling water for 10 minutes.
Add mushroom and steam 5 minutes more or until vegetables are just tender.
Meanwhile, melt margarine.
Add lemon juice, basil and marjoram.
To serve, place vegetables in serving bowl.
Pour lemon mixture over vegetables and toss to coat.

Nutrition Facts : Calories 52.2, Fat 3, SaturatedFat 0.5, Sodium 57.1, Carbohydrate 6, Fiber 1.8, Sugar 2.7, Protein 1.4

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