Steaming Food: A Healthy Cooking Alternative

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It can be so easy to get stuck in a cooking rut.  Sometimes, we are not planning ahead and are rushed to put something on the table for dinner.  When that dinner rush approaches, we usually throw together something quick and something we already know how to prepare!  For me that go-to meal is spaghetti and meatballs and I virtually hear zero complaints from my family.  But when I do have the time to prepare a delicious and healthy meal for my family, I find myself using the same cooking techniques over and over again.

The cooking techniques that I use most frequently include: roasting and light pan frying using olive oil.   But while on my search to change things up in the kitchen, I discovered a few cooking techniques that cut out fat and cut out calories and the end result tastes fantastic!  Let’s take a look at the benefits of steaming, which is an extremely healthy way to prepare your food.

Steaming food is actually quite easy. If you have a steamer or a type of food basket with small holes through out it (like a bamboo steamer), you are all set to steam your next meal.

First you must fill a pan or pot with a small amount of water, next place the steamer in the pot or pan, but be sure that the water does not touch the food, which is placed on the steamer.  Steam at a medium heat for the allotted time indicated on your recipe, then get ready to enjoy your meal. By steaming your meals or at least part of meal, it locks those important nutrients in and keeps your food in a healthier state than other cooking methods. So now that you know how easy it is to steam food, give some of these tasty recipes a try and before you know it, you’ll be steaming foods like nobody’s business!

Steamed Summer Squash with Warm Leek Vinaigrette

Ingredients:

2 yellow crookneck squash, about 1/2 pound total weight
2 zucchini, about 1/2 pound total weight

For the vinaigrette:

2 tablespoons extra-virgin olive oil
1 leek, including tender green top, finely chopped
1 tablespoon vegetable stock or broth
1 tablespoon rice vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:

Trim the stems from the yellow squash and zucchini. Halve lengthwise and then cut the halves crosswise on the diagonal into slices 1/2-inch thick. Set aside.

To make the vinaigrette, in a saucepan, heat the olive oil over medium heat. Add the leek and sauté until soft, 10 to 12 minutes. Remove from heat and stir in the vegetable stock, vinegar, lemon juice, salt and pepper. Cover and keep warm.

Meanwhile, in a large pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the yellow squash and zucchini, cover, and steam until tender, about 10 minutes.

Transfer the squash to a warmed serving dish. Add the vinaigrette and toss gently to mix. Serve immediately.  Serves 6.

Source:  www.Mayoclinic.com

Mussels Mariniere

Ingredients:

1 1/2 pounds mussels, scrubbed and debearded

1 cup dry white wine

1/3 cup chopped shallots or red onion

1 clove garlic, minced

3 tablespoons chopped fresh flat-leaf (Italian) parsley

Directions:

Discard any mussels that are gaping open and don’t close when tapped — a sign they’re not alive and fresh. In a large saucepan, combine the mussels, wine, shallots and garlic. Bring to a boil over high heat. Reduce the heat to medium, cover and cook, shaking the pan periodically, until all the mussels are opened, about 5 minutes. Remove the mussels from the pan with a slotted spoon and divide among individual shallow bowls. Discard any cooked mussels that didn’t open.

Raise the heat to high and continue cooking the wine mixture to reduce slightly and deepen the flavors, about 2 to 3 minutes. Pour the wine mixture over the mussels. Sprinkle with the parsley and serve.  Serves 2.

Source:  www.Mayoclinic.com

Edamame and Summer Bean Salad

Ingredients:

3/4 pound wax beans
2 cups shelled edamame
2 green (spring) onions
2 tomatoes, seeded and diced
1 tablespoon chopped fresh basil
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
1 teaspoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:

Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame, cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again.

Trim the green onions, then thinly slice on the diagonal, including the tender green tops.

In a large bowl, combine the steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in the olive oil. Add the dressing to the vegetables and toss to coat. Season with the salt and pepper. Serve chilled or at room temperature.  Serves 8.

Source:  www.Mayoclinic.com