Boiled to Death? Try Steam!

Steaming veggies is like a compromise between raw and boiled. It tastes better, the vegetables look infinitely more appetizing, and you don't lose nutrients by dumping them down the drain in the boil-water. It's really easy, too. All you need is a pot with a lid, and if you have it, a steamer-basket. No heavy, awkward, electric contraptions required.

Many veggies are ultimately the healthiest (though not tastiest) when eaten raw, but some such as carrots, spinach, and broccoli are actually more nutritious when lightly cooked. They have nutrients such as beta carotene that are difficult for our bodies to use when raw, but are unlocked during cooking or processing. Steaming is a quick but intense cooking method that softens the veggies so they are easier to digest without releasing the nutrients out into the water.

Some veggies to try steaming:

• Broccoli
• Green Beans
• Carrots
• Baby/New Potatoes
• Cauliflower
• Dark, Leafy Greens such as spinach, collards, or kale (we all need more of these!)
• Asparagus
  

What you Need:

• Large Pot
• Steamer Basket (not mandatory but ideal)
  
• Water
• Veggies: chopped, diced, sliced, whole...whatever you like

Note: What is a Steamer Basket and Where do I Get One?

A steamer basket is basically just a collapsible metal basket that fits into any sized pot. You can find them in any kitchen supply store/department.

The Method:

1. Fill the large pot with a few inches of water and place the steamer basket in the pot. Cover and bring to a boil. *If you don't have a basket, do the same minus the basket.
2. Meanwhile, wash and prepare the veggies. Cut broccoli into florets, trim woody ends from asparagus, peel carrots, etc.
3. When the water is boiling, toss the veggies into the basket (or directly into the water). Without the basket the veggies will boil and steam at the same time, but it's all the same.
4. Cooking times vary among different vegetables, so use your own judgment and personal preferences, and taste-test as you go. As a general rule, most veggies will take between 5-10 minutes to steam. Personally I like my veggies only lightly steamed so they retain the crunch and bright colours. Toss with tongs occasionally during cooking.
   
5. When the veggies are done cooking, remove from pot and serve plain or flavoured with butter, salt & pepper, or fresh herbs.