Recipe: Tips For Easy and Healthful Steam Cooking, Equipment Essentials, and Low Fat Seasoning Suggestions

TIPS FOR EASY AND HEALTHFUL STEAM COOKING
Source: The American Institute for Cancer Research

Steaming is one of the simplest ways to prepare the season's phytochemical-rich vegetables without adding fat. The process involves placing cutup or whole vegetables in a steamer basket above, but not touching, rapidly boiling water. Then cover the pan and let the steam cook the vegetables until colors are bright and the veggies are tender when pierced with a fork.

EQUIPMENT ESSENTIALS:
- Look for steaming utensils in kitchen shops or the house-ware aisle of most supermarkets.

- Collapsible perforated metal basket -- the most popular steamer, it fits into ordinary pans

- Metal colander -- can improvise as a steamer in very large pans

- Wooden spoon or spatula -- to assist in arranging food in the steamer if necessary

- Saucepan -- two-quart size or larger

TIPS FOR PERFECT RESULTS:
- For even cooking, place whole vegetables such as small potatoes in a single layer in the steamer basket.

- Keep sliced or small veggies like peas in an even layer no deeper than two inches.
Fill the pan with water to a depth of one to one-and-a-half inches and bring the water to a boil over high heat.

- Add the steamer basket, cover pan and reduce heat, maintaining a boil.

- Cook veggies to desired doneness. Add more water to the pan if necessary.
Serve cooked vegetables immediately, seasoning as desired.

LOW FAT SEASONING SUGGESTIONS:
- Flavor your perfectly steamed veggies with a splash of fresh-squeezed lemon juice or flavored vinegar (orange, raspberry, balsamic, etc.).

- Top with lemon zest or fresh cracked pepper.

- Sprinkle with herbs, minced garlic, onion or shallots and drizzle with a little olive oil.

- For a quick fix, try bottled fat-free Italian dressing or low-sodium soy sauce.

- You can also increase flavor by adding chopped garlic, onion or shallots to the basket and steaming all together.