Steam your way into healthy food -- Khyati Rupani

Steam your way into healthy food -- Khyati Rupani
For many years, health experts have claimed that steaming is a far healthier option, as compared to the various conventional methods that we employ, to cook food. This debate has been raging for quite some time now. Steaming works by continuously boiling water, which gives off steam, and it is this steam that cooks the vegetables.
 
Method of steaming
There are two methods of steaming:
Low pressure
High pressure
In low pressure steaming, food may be cooked by direct or indirect contact with the steam.
‘Direct’ is in a steamer, or in a pan of boiling water
‘Indirect’ is in between two plates, over a pan of boiling water.
High pressure steaming takes place in purpose-built equipment, which does not allow the steam to escape, and hence reduces the cooking time.
 
HEALTH BENEFITS OF STEAMING FOOD
 
Cooking with steam is both healthy and versatile.
 
Here are some of the benefits of this method:
 
1. RETAINS THE NUTRITIONAL VALUE OF FOOD: Steam cooking helps in preserving the fibre, colour, texture and flavour of vegetables; it also helps preserving the water soluble B and C vitamins, potassium, phosphorus and zinc, all important nutrients.. Steaming preserves 90% of anti-oxidants present in fresh vegetables.
 
2. DOES NOT REQUIRE OIL: Steam cooking does not require oil, and, therefore, we get a completely healthy meal.
 
3. RETAINS CANCER FIGHTING COMPOUNDS: Many vegetables, including broccoli, cauliflower and cabbage, have cancer-fighting components, called glucosinolates, which are destroyed when over-cooked. By steaming them at low temperatures, and using only a small amount of water, their amazingly beneficial compounds are retained.
 
4. LOWERS CHOLESTEROL: When cooking meats, like chicken and fish, steaming removes the fat from the meat, so it can be easily discarded, whereas conventional cooking methods, such as grilling, baking or frying, cook the fat into the meat. Getting rid of the fat makes the meat lower in calories and cholesterol.
 
IN A NUTSHELL:
 
 
1. Retains valuable nutrients in food, like vitamins and minerals.
2. Maintains food moisture and freshness.
3. Soften food fibres--steamed food is tender and easily digestible.
4. Does not use cooking oil or fat--steamed food is light and healthy.
5. Cooks food fast and in a healthy manner--the fresher the food, the faster it cooks.
6. Cooks all kind of food--poultry, seafood, vegetables, fruits and desserts etc.
7. Keeps food vibrant colours and natural flavours.
8. Cooks over a single heat source, by stacking trays--it’s economical and  saves time.
9. Keeps your kitchen clean--no oil, no smoke no mess--cleaning up is easy.
 
COMMON FOODS THAT CAN BE STEAMED:
 
FOOD GROUP
COMMON DISHES
CEREALS and PULSES

Idlis, dhoklas, muthiyas, idiyappam, patra, steamed modaks, steamed barley/quinoa pilaf

VEGETABLES and FRUITS
Stewed veggies, steamed momos, stewed fruits
NON-VEGETARIAN

Poached egg, fish or chicken, egg pudding, steamed salmon.

 
  
 
Khyati Rupani is a Post Graduate in Clinical Nutrition, Dietetics & Food Service Management from Institute of Hotel Management, Catering Technology and Applied Nutrition. Author of ‘Getting rid of Obesity’, she is on the panel of Early Childhood Association (ECA), curejoy.com, thehealthsite.com, owoomaniya.com & contributes regularly to leading magazines. Founder of  www.balancenutrition.in she also lectures on nutrition at academies & institutes. 
Views expressed and claims made in the articles on this site are the contributors' own, and nrizone does not necessarily agree with them, or endorse them, in any way.
Contributions are published in good faith, with due diligence, and liabilities for authenticity or copyright lie with the authors.
Advertisement

Post A Comment
 

Total Comments: 1
  • tits tits tits http://www.suba.me/
    20/09/2017

    RQSvud Whoa! This blog looks just like my old one! It as on a completely different topic but it has pretty much the same page layout and design. Excellent choice of colors!