Introduction

I’d like to begin this section by discussing the benefits of steaming, one of the most food-friendly cooking techniques because it helps minimise nutritional loss.

The usual method involves using a pot with a raised rack; water is placed at the bottom of the pot and must never come into contact with the rack. The food is placed on the rack.

Bring the water to a boil with the lid on, so the steam builds up inside the pot and cannot escape.

Cooking food with steam causes minimal nutrient loss because there are no osmotic processes (the food is not submerged in water).

Volatile and flavour compounds are typically retained.

A solute like salt, which is neither volatile nor gaseous at 100°C, reduces water vapour pressure. This is because salt molecules displace water molecules from the surface of the liquid, increasing the boiling point. So when you add salt to water, it reaches boiling point faster.

A practical example: when you’re boiling water in a pot and you start to see tiny bubbles, but it’s not yet boiling, if you add a pinch of salt, it reacts quickly and causes a noticeable bubbling.

Tools and utensils for steaming

Most of us have a pot with a basket or rack at home, but there are also electric steam cookers available, which often come with timers to help control cooking times and several baskets to steam different foods simultaneously. There are also steam ovens which, although traditionally found in professional kitchens, are becoming more affordable for home use.

What are the benefits of steaming?

Vegetables retain their organoleptic properties better (flavour, smell, colour, texture…). This cooking method preserves the natural flavour of food. Minerals are also retained, as they do not dissolve in water since the food is not submerged. When you boil vegetables, because the mineral content in the water is lower, minerals from the vegetable (which has a higher concentration) transfer to the water through osmosis, leaving the food blander.

Food cooked this way is highly digestible and not overcooked — a very important point to consider, as overcooking leads to greater loss of nutrients and flavour.

A cooking technique suitable for many foods

Although I’ve mentioned vegetables the most, this technique is also great for fish, meat and even for making flans or sponge cakes.

If you’re not used to using this cooking method, I encourage you to give it a go — it’s simple, and the results are fantastic.