Steam cooking: 6 good reasons to adopt it

Praised by nutritionists, it has many health benefits. And it is even recommended in all diets. What you need to know about steaming.


Steam cooking 6 good reasons to adopt it
steam cooking



Steam cooking: it preserves micronutrients better


It best retains water-soluble nutrients, including potassium, iron, vitamins B and C, polyphenols, the intake of which can be halved by cooking in water. According to researchers at the University of Ghent, more vitamin B9 is found in the cooking water of green vegetables than in said cooked vegetables! In steaming, since food does not soak in water, the loss is limited, for example, in vegetables, only by 30% for vitamins B1 or C.


It is not only suitable for vegetables and fish


While there are some great recipes for steaming fish and vegetables, there are many foods that can benefit from them. This is the case for fruits such as apples, pears, or peaches (you can flavor the water base with cinnamon or citrus zest), poultry and white meats (you stuff their cutlets with a julienne of vegetables and roll into mini-roasts), eggs casseroles and even chocolate cakes which remain very soft. You can also lighten sautéed potatoes: you steam them, then pass them in a sauté pan with a tablespoon of oil just long enough to brown them.


The great advantage of steam cooking: it does not generate toxic compounds


Many studies point to the risk of the formation of toxic and potentially carcinogenic compounds during high temperature cooking over 180 ° C, in a pan, broiler, oven, or barbecue. The more browned the food, the more it contains. No risk with steam cooking, which takes place at a maximum of 100 ° C and during which the food does not brown thanks to the humid atmosphere. Like the chefs who have a combi oven, you can very well only use the pan or the oven to quickly sear food and do most of the steaming.


It is not reserved for slimming diets


Since it does not require fat, it is perfect when you need to limit calories or watch your cholesterol. Or if you're prone to digestive upset, heartburn, or bloating, because the less fatty a meal, the easier it is to digest. At the end of cooking, you can add a knob of butter or a drizzle of oil, which are much more digestible raw and whose vitamins A and E or omega 3, sensitive to heat, are thus preserved. The steam also preserves the water-soluble aromatic compounds, which allows less salt. This is ideal for high blood pressure.


The right choice: a stainless steel steamer


Very resistant material, stainless steel, or stainless steel, withstands heating well without the risk of some of its constituents passing through the food. This is not necessarily the case with plastic steamers: if they are made of polycarbonate (identifiable by a logo in the shape of a triangle with the number 7 inside) and were manufactured before 2015, they are that may contain bisphenol A, a now-banned carcinogenic compound that can contaminate food during cooking. Finally, bamboo steamers are attractive for table service, but they must be lined with baking paper, otherwise, they will permanently permeate the smell of food.


Steam or pressure cooker, is it worth it?


It's the same principle: the food is placed in a perforated basket placed over a water base. But, in a pressure cooker (or pressure cooker), they also cook under pressure, at a temperature of up to 120 ° C. This means that cooking time is reduced by half or two-thirds, ideal when you're in a hurry. The catch is, the foods soften more and lose about 10% more of their heat-sensitive vitamins. The good compromise: use the weakest cooking position (there are 2 of them on recent casseroles), which limits the temperature to 105 ° C, but nevertheless speeds up cooking.


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